Charlotte,NC 
Today
Overcast High 67FLow 55F
  • Temp: 52F
  • Hum: 62%
  • W: 6mph SE
WEDNESDAY
Light drizzle
High 66F
Low 52F
THURSDAY
Light rain shower
High 73F
Low 59F
FRIDAY
Light rain shower
High 74F
Low 57F
SATURDAY
Light rain shower
High 68F
Low 37F
Swim
  • 30m
  • 1500.00 yards
  • -----

Form
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Bike
  • 40m
  • -----
  • -----

Big Gear
Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Off!
Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60' ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 50m
  • 2500.00 yards
  • -----

Easy swim
Endurance
Easy 2.5k straight swim.

Run
  • 1h 15m
  • -----
  • -----

Run Base
Endurance
Run 75' on a flat course to rolling course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Swim
  • 1h 10m
  • 2700.00 yards
  • -----

Endurance
WU: 300
MS:
4x200 pull with 30" rest
8x100 with 15" rest
200 kick
6x100 on 10" rest
CD: 200

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Bike
  • 1h 20m
  • -----
  • -----

Big Gear
Power
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery.
CD: 15'

Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

kweezen's Training Plan


 February 2017 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28    
 
Time
Distance
Time
  • January's totals
  • December's totals
  • 2017 totals
  • 2016 totals