Fitzroy Isl, QU, Australia 
Today
Patchy rain nearby High 17CLow 8C
  • Temp: 14C
  • Hum: 63%
  • W: 16mph S
TUESDAY
Sunny
High 18C
Low 6C
WEDNESDAY
Sunny
High 20C
Low 5C
THURSDAY
Sunny
High 24C
Low 13C
FRIDAY
Partly Cloudy
High 21C
Low 12C
Swim
  • 1h 00m
  • 2900.00 meters
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Endurance
WU: 400
MS: 8 * 25 ez/hard
8 * 100 on 1:00 rest - go through the following set twice
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

Strength
  • 45m

Core #2 - 2x
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
  • 35m
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Trainer
Efficiency
WU: 10'
MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
CD: 10'

Run
  • 50m
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Speed/Efficiency
50' run with 8x30" 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
  • 2300.00 meters
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Form
WU: 400 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. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Strength
  • 45m

Core #3 - 2x
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 00m
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Raise Bike LT
WU: 15'
MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
CD: 15'

Run
  • 1h 15m
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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.

Swim
  • 30m
  • 1500.00 meters
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Recovery
Easy swim.
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

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. 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.

Off!
Bike
  • 1h 40m
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Muscular Endurance
WU: 15' warm up - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10'

Swim
  • 50m
  • 2250.00 meters
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Speed
WU: 300
MS: 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all) - then 5x100 (swim 50, kick 50) on 15" rest.
CD: 100

Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Bike
  • 2h 00m
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Endurance
120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 30m
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Run Brick
Strength
Run 30' 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.

lizmoll's Training Plan


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