Bradenton,FL 
Today
Sunny High 92FLow 73F
  • Temp: 73F
  • Hum: 100%
  • W: 7mph ESE
WEDNESDAY
Sunny
High 92F
Low 71F
THURSDAY
Sunny
High 89F
Low 74F
FRIDAY
Sunny
High 94F
Low 73F
SATURDAY
Cloudy
High 90F
Low 76F
Bike
  • 1h 00m
  • -----
  • -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Strength
  • 1h 15m

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
40
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.

Swim
  • 1h 00m
  • 2800.00 yards
  • -----

Endurance
60
2800
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick 0:10 rest
4 * 100 0:25 rest
8 * 25 kick 0:10 rest
5 * 50 0:10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200

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

Off Day!
Bike
  • 3h 30m
  • -----
  • -----

Bike Base
Endurance
210
3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 2h 00m
  • -----
  • -----

Run Strength
Strength
120
120' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

Off Day!
Run
  • 45m
  • -----
  • -----

Run Hill Repeats
Strength
45
WU: 15'
MS: Then run 4x2' up a hill, recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 2400.00 yards
  • -----

Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru 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 warm down

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.

cwpeters' Training Plan


 May 2015 
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Time
Distance
Time
  • February's totals
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