Charlotte,NC 
Today
Partly cloudy High 83FLow 67F
  • Temp: 64F
  • Hum: 83%
  • W: 0mph N
FRIDAY
Mist
High 81F
Low 70F
SATURDAY
Mist
High 86F
Low 72F
SUNDAY
Sunny
High 90F
Low 70F
MONDAY
Patchy rain possible
High 90F
Low 73F
Off!
Bike
  • 1h 00m
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Bike Base
Endurance
60' ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 1h 00m
  • 3100.00 yards
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Swim Endurance
Endurance
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest
2x100 kick w'20" rest
10x50 on 10" rest
CD: 200.

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 30m
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Bike LT Test
Assess Fitness
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.

Run
  • 40m
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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.

Swim
  • 1h 00m
  • 2800.00 yards
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Endurance
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick :10 rest
4 * 100 0:25 rest
8 * 25 kick :10 rest
5 * 50 :10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 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
  • 35m
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Big Gear
Power
WU: 5'
MS: 10x30" standing sprints, with 2' recovery.
CD: 5'

Run
  • 30m
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Run Speed
Speed/Efficiency
30' run with 4x30" 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.

Swim
  • 30m
  • 1400.00 yards
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Swim Form
Form
WU: 200 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
  • 45m
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Trainer
Efficiency
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles.
CD: 10'

Run
  • 1h 10m
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Run Base
Endurance
Run 70' 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.

kweezen's Training Plan


 June 2017 
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Time
Distance
Time
  • Lake Norman YMCA Triathlon (Triathlon)
    8/26/2017 Cornelius, North Carolina
  • June's totals
  • May's totals
  • 2017 totals
  • 2016 totals