The following equipment is nearing replacement:
Commack,NY 
Today
Sunny High 91FLow 70F
  • Temp: 84F
  • Hum: 40%
  • W: 12mph NW
SUNDAY
Sunny
High 88F
Low 72F
MONDAY
Sunny
High 85F
Low 69F
TUESDAY
Sunny
High 89F
Low 67F
WEDNESDAY
Sunny
High 89F
Low 67F
Swim
  • 55m
  • 2225.00 yards
  • -----

Speed
WU: 500
MS: These next 3 sets all done at an all out effort.
5x100 on 10" rest
10x50 on 30" rest
15x25 on 45" rest
Last set is 5x50 kick on 10" rest
CD: 100

Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Run
  • 20m
  • -----
  • -----

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

Speed/Efficiency
25' run with 6x30" 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.

Swim
  • 30m
  • 1800.00 yards
  • -----

Form
WU: 300 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. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

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.

Run
  • 1h 20m
  • -----
  • -----

Run Base
Endurance
Run 80' 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.

Swim
  • 45m
  • 1800.00 yards
  • -----

Speed
WU: 400
MS:
12 * 50 on 1:30 ez/FAST
300 pull
12 * 25 1:00
CD: 200 loosen

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.

Off - Vacation

Big Dan's Training Plan


 August 2015 
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Time
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