Huntersville,NC 
Today
Light rain shower High 67FLow 50F
  • Temp: 54F
  • Hum: 100%
  • W: 0mph N
MONDAY
Light drizzle
High 58F
Low 43F
TUESDAY
Sunny
High 58F
Low 43F
WEDNESDAY
Sunny
High 65F
Low 53F
THURSDAY
Light rain
High 53F
Low 33F
Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
WU: 300 & then 3x100 choice (free or non free).
MS:
4x200 pull with 30" rest
8x100 with 15" rest
200 kick
6x100 on 10" rest
CD: 200

Strength
  • 45m

Sets: 1-2
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
  • 55m
  • -----
  • -----

Big Gear
Power
WU: 15'
MS: 12x1' seated Big Gear - with 1' recovery.
CD: 15'

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
Run 30' on a flat 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
  • 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

Sets: 1-2
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
  • -----
  • -----

Trainer
Isolated Leg Training (ILT)
WU: 10'
MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
CD: 10'

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
Run 40' on a flat 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.

Off!
Bike
  • 1h 30m
  • -----
  • -----

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

Swim
  • 45m
  • 2000.00 yards
  • -----

Speed
WU: 300
MS:
10x50 Z4 on 20" rest
10x50 Z5 on 30" rest
10x50: sprint 25, easy 25 on 15" rest
CD: 200

Bike
  • 1h 00m
  • -----
  • -----

Bike Strength
Strength
60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Run
  • 10m
  • -----
  • -----

Run Brick
Strength
Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

kweezen's Training Plan


 January 2017 
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Time
Distance
Time
  • January's totals
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