Bradenton,FL 
Today
Sunny High 90FLow 75F
  • Temp: 86F
  • Hum: 70%
  • W: 8mph SW
WEDNESDAY
Sunny
High 89F
Low 75F
THURSDAY
Sunny
High 87F
Low 76F
FRIDAY
Patchy rain nearby
High 92F
Low 76F
SATURDAY
Sunny
High 90F
Low 76F
Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Strength
  • 1h 15m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
PLUS Core #2 - 2x

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run 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
  • 45m
  • 1000.00 yards
  • -----

Easy
45
1000
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.

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 Day!
Bike
  • 1h 15m
  • -----
  • -----

Bike Base
Endurance
75
Ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 30m
  • 1500.00 yards
  • -----

Form Swim
Form
30
1500
WU: 300 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.

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
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
40
Run 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.

Bike
  • 30m
  • -----
  • -----

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

Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
Run 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
  • 35m
  • 800.00 yards
  • -----

Pacing
Easy
35
800
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

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


 August 2015 
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Time
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Time
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