Bradenton,FL 
Today
Light rain shower High 76FLow 62F
  • Temp: 64F
  • Hum: 100%
  • W: 4mph ESE
SATURDAY
Sunny
High 67F
Low 55F
SUNDAY
Sunny
High 74F
Low 55F
MONDAY
Sunny
High 77F
Low 58F
TUESDAY
Sunny
High 84F
Low 64F
Bike
  • 45m
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Recovery
Very Easy
45
Easy spin for 45' in small chain ring.

Bike
  • 3h 45m
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  • -----

Brick - KEY WORKOUT
Strength
225
During the ride - 4x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

Run
  • 30m
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  • -----

Run Brick - KEY WORKOUT
Strength
30
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.

Run
  • 1h 15m
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  • -----

Run Base
Endurance
75
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.

Swim
  • 30m
  • 1500.00 yards
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Easy swim
Recovery
30
1500
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.

Bike
  • 1h 20m
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Raise Bike LT
LT
80
WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Swim
  • 1h 00m
  • 2400.00 yards
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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

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
  • 1h 00m
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  • -----

Spinning
High RPM Spin
60
60' at 105+ RPMS average.

Run
  • 55m
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  • -----

Run TT
Speed
55
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD

Swim
  • 45m
  • 1000.00 yards
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Swim Drills - KEY WORKOUT
Form
45
1000
WU: 200 easy swimming. Then 2 x 50 Swim Golf.
MS: 8 x 50yd/m w/:20 rest:
#1-3:Right Side Kick
#4-6: Left Side Kick
#7-8: Six Kick Change.

*Mastery of a drill determines progression, not yardage. 2x 50 Swim Golf. Did you improve your swim golf score?
CD: 200

Strength
  • 45m

Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

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.

cwpeters' Training Plan


 March 2015 
SunMonTueWedThuFriSat
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
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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