Bradenton,FL 
Today
Partly Cloudy High 83FLow 66F
  • Temp: 73F
  • Hum: 83%
  • W: 7mph E
TUESDAY
Partly Cloudy
High 82F
Low 66F
WEDNESDAY
Sunny
High 80F
Low 68F
THURSDAY
Sunny
High 79F
Low 62F
FRIDAY
Partly Cloudy
High 73F
Low 60F
Bike
  • 1h 00m
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Bike Base
Endurance
60
60' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 45m
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Run Base
Endurance
45
Run 45' 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.

Swim
  • 50m
  • 1700.00 yards
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Swim Drills
Form
50
1700
WU: 200 easy swim. 4x50 Swim Golf.
MS:
20x50:
#1 - Right side kick.
#2 Left side kick.
#3 Six kick change.
#4-5 FTD.
#6-7 SAD.
#8-9 CUD.
#10-11 CFD.
#12-15 Swim.
#16 FTD.
#17 CUD.
#18 CFD.
#19-20 Swim.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: Easy 100

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 Golf = Add up your 50 yd/m time and the # of strokes for the 50 yd/m - for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool." 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat. FTD - Finger Tip/Drag Drill - With each arm recovery, drag your fingertips through the water close to your body. This helps you really rotate your torso to get your elbow high enough to keep your fingertips in the water. SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.

Bike
  • 1h 00m
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Bike TT - KEY WORKOUT
Fitness Assessment
60
WU: 20'
MS: You are going to ride a 5 mile flat course for time. Start out at a pace you can hold for the whole 5 miles.
CD: 15'

Strength
  • 45m

Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Bike
  • 45m
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Recovery
Very Easy
45
Easy spin for 45' in small chain ring.

Swim
  • 1h 00m
  • 2800.00 yards
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Endurance - KEY WORKOUT
60
2800
WU: 300 swim & then 300 drills.
MS:
8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
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. (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

Run
  • 1h 00m
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Run Speed
Speed/Efficiency
60
60' 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.

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

Run
  • 1h 00m
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Run Base - KEY WORKOUT
Endurance
60
Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

Swim
  • 30m
  • 1200.00 yards
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Easy swim
Recovery
30
1200
Nice, easy swim. 400 yard swim, rest 2 minutes, 400 yard swim, rest 2 minutes, 400 yard swim. 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.

cwpeters' Training Plan


 March 2015 
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Time
Distance
Time
  • Escape From Fort Desoto (Triathlon)
    4/11/2015 St. Petersburg, Florida
  • Miami Man Half Iron Triathlon Speedway Edition (Triathlon)
    5/24/2015 Homestead, Florida
  • February's totals
  • January's totals
  • 2015 totals
  • 2014 totals