Canandaigua,NY 
Today
Patchy light rain in area with thunder High 86FLow 66F
  • Temp: 81F
  • Hum: 69%
  • W: 9mph SW
TUESDAY
Sunny
High 87F
Low 67F
WEDNESDAY
Sunny
High 90F
Low 66F
THURSDAY
Overcast
High 88F
Low 67F
FRIDAY
Patchy light rain
High 85F
Low 63F
Bike
  • 1h 00m
  • 18.00 miles
  • -----

Breakthrough:
WU: 10'
MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
CD: 10'

Swim
  • 45m
  • 2000.00 yards
  • -----

WU: 300 then 10x50 on 15" rest.
MS: 10x(25 in Z4, 75 in Z3 on 20" rest)
CD: 200

Strength
  • 40m

Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

Run
  • 2h 05m
  • -----
  • -----

WU: 20'
MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4.
CD: 15' cool down easy.

Off Day.
Bike
  • 1h 00m
  • 20.00 miles
  • -----

WU: 15'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 15'

Run
  • 45m
  • 5.00 miles
  • -----

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2
CD: 15'.

Swim
  • 1h 00m
  • 3000.00 yards
  • -----

WU: 300 warm up, swim 8x50 on 20" rest.
MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.

*For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
CD: Get a nice easy 300 cool down.

Off Day.
Bike
  • 2h 10m
  • 40.00 miles
  • -----

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 4x20 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: 15' cool down.

Swim
  • 30m
  • 1700.00 yards
  • -----

WU: 500
MS: 500 pull, 10x50 fast on 60"
CD: 200 Easy

Strength
  • 30m

Sets: 2-3
Reps: 6-12
Speed: Moderate
Recovery: 1-2'
Stretch in between sets as well.

DEFINITIONS: '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.

dexter's Training Plan


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