The following equipment is nearing replacement:
Commack,NY 
Today
Moderate or heavy rain shower High 86FLow 71F
  • Temp: 74F
  • Hum: 94%
  • W: 8mph SSE
WEDNESDAY
Patchy light drizzle
High 86F
Low 70F
THURSDAY
Patchy rain nearby
High 80F
Low 66F
FRIDAY
Partly Cloudy
High 82F
Low 69F
SATURDAY
Cloudy
High 90F
Low 68F
Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
WU: 300 & then 3x 100 choice (free or non free).
MS: 4x200 pull with 30" rest. Then 8x100 with 15" rest. 200 kick. 6x100 on 10" rest.
CD: 200.

Strength
  • 45m

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

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.

Swim
  • 45m
  • 1400.00 yards
  • -----

Assess Fitness
WU: 200 warm up (wu). 8 x 50 on 15 sec rest. MS: 500 yd TT (time trial) for time.
CD: 300

Strength
  • 55m

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

Run
  • 40m
  • -----
  • -----

Run TT
Assess Fitness
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 track or measured course.

Off!
Swim
  • 1h 00m
  • 3100.00 yards
  • -----

Swim Endurance
Endurance
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest
2x100 kick w'20" rest
10x50 on 10" 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
Run 40' 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.

Run
  • 30m
  • -----
  • -----

Run Speed
Speed/Efficiency
30' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Big Dan's Training Plan


 July 2015 
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Time
Distance
Time
  • July's totals
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  • 2015 totals
  • 2014 totals