Cleburne,TX 
Today
Sunny High 87FLow 65F
  • Temp: 79F
  • Hum: 42%
  • W: 19mph WSW
SUNDAY
Sunny
High 92F
Low 66F
MONDAY
Light rain shower
High 74F
Low 55F
TUESDAY
Patchy rain nearby
High 64F
Low 54F
WEDNESDAY
Light rain shower
High 69F
Low 52F
Bike
  • 2h 00m
  • -----
  • -----

2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Swim
  • 45m
  • 2300.00 yards
  • -----

WU: 400 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. 12 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.

Run
  • 2h 00m
  • -----
  • -----

Run 120' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

Bike
  • 1h 00m
  • -----
  • -----

Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before.

Swim
  • 1h 15m
  • 4000.00 yards
  • -----

WU: 400 swim
MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
CD: 100 ez non-free

Strength
  • 45m

Leg Press, Bent-arm pull down and Seated Rows
Sets: 1-3
Reps 40-60
Speed: Moderate
Recovery 1-2'

Step Ups, Squats (2 leg)
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

AND Core #1, 2, and 3

Bike
  • 1h 10m
  • -----
  • -----

WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
CD: 10

Run
  • 45m
  • -----
  • -----

WU: 10'
MS: 3x5' at LT w/3' recovery.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

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

BT: WU (200-500) as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time.
CD - 500

Strength
  • 45m

Leg Press, Bent-arm pull down and Seated Rows
Sets: 1-3
Reps 40-60
Speed: Moderate
Recovery 1-2'

Step Ups, Squats (2 leg)
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

AND Core #1, 2, and 3

Off Day.

HelmoAlkou's Training Plan


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