Charlotte,NC 
Today
Light drizzle High 58FLow 52F
  • Temp: 52F
  • Hum: 94%
  • W: 0mph N
TUESDAY
Fog
High 68F
Low 54F
WEDNESDAY
Patchy rain possible
High 72F
Low 58F
THURSDAY
Heavy rain at times
High 72F
Low 58F
FRIDAY
Light drizzle
High 68F
Low 58F
Swim
  • 50m
  • 2000.00 yards
  • -----

Endurance

WU: 400
MS:
300 on 1:30 rest
2 * 150 on :45 rest
4 * 75 on :30 rest
100 loosen (easy)
4*100 pull w/ paddles on :30 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.

Bike
  • 30m
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Trainer
Efficiency
WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
CD: 10'

Run
  • 20m
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Run Base
Endurance
Run 20' 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
  • 45m
  • -----
  • -----

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

Swim
  • 25m
  • 1200.00 yards
  • -----

Easy swim
Endurance
Easy 1.2k straight swim.

Bike
  • 45m
  • -----
  • -----

Bike Strength
Strength
45' 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
  • 15m
  • -----
  • -----

Run Base
Endurance
Run 15' 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
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
WU: 300 & then 3x 100 choice (free or non free).
MS: 4x200 pull with 30" rest. Then 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
  • 45m
  • -----
  • -----

Trainer
Efficiency
WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:
90" right leg, then 90" left leg.
45" right, 45" left, vice versa 2x.
30" left, 30" right - increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15 "left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"
CD: 10'

Run
  • 25m
  • -----
  • -----

Run Speed
Speed/Efficiency
25' 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.

kweezen's Training Plan


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