The following equipment is nearing replacement:
Swim
  • 1h 10m
  • 3200.00 yards
  • -----

Endurance
WU: 200
MS:
400 moderate, rest 0:20
600 mod-hard, rest 0:30
800 hard (neg split the 400), rest 0:30
600 mod-hard, rest 0:30
400 moderate, rest 0:20
CD: 200 easy

Strength
  • 45m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

Run
  • 1h 15m
  • -----
  • -----

Endurance
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 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.

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

Speed
WU: 300. Then 10x50 on 15" rest.
MS: 10x100 (25 Z4, 75 Z3 on 20" rest)
CD: 200

Strength
  • 45m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

Off!
Swim
  • 1h 00m
  • 2900.00 yards
  • -----

Speed
WU: 600 (200 free, 200 kick, 200 pull).
MS:
12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest: #1 is pace, #2 is as fast as you can.
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Run
  • 25m
  • -----
  • -----

Run Brick
Strength
Run 25' 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
  • 20m
  • -----
  • -----

Run Base
Endurance
Run 20' 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.

Big Dan's Training Plan


 September 2015 
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Time
Distance
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