Sorry for the delay in getting this out to you. I was traveling in a place with no snow last week!
After this week, we'll be 1/4 of the way there!!!!! This next month might be the most difficult motivation wise, but good effort now will pay great dividends when the snow melts (hopefully by May).
Monday
am- off
pm- 45 min optional core strength
Tuesday
am- Swim-500 Free Easy, breathe towards both sides. 12x25 drill (4 of each- catch-up, finger drag, 3 cycle switch), rest 10 sec. 2x800 Swim Smooth. 1 minute rest in between. Really pay attention to form on second 800. 200 cool-down. (2600yds)
pm- Spin 1 hr easy. Find a gear that you can maintain the entire hour. No shifting up or down. If you have aero bars, sit in aero position for at least 20 minutes. Look up. Don't stare down.
Wednesday
am- run. 45 min. Easy to Medium intensity. 10 min E pace warm up. 10 min drills (Butt kickers, high knees, bounds, striders). 15 min M pace, with 3 x 30 second pick ups. 10 min E pace cool down.
pm- bike 60 min. Do a spin class if possible or one of those Chris Carmichael workout DVDs. If not, here's the plan: Warm-up 15 minutes. 3x[5 mins strong, 3 mins Easy, 30 seconds standing]. 20 mins 90-100 rpm steady pace.
Thursday
am- Swim. 500 choice warm-up. 10x50 strong on 1:00. Work these pretty hard. 8x50 easy on 1:00. 6x50 Hard on 1:00. 4x50 Easy. 2x50 ALL OUT on 1:00. 200 cool-down (2200 yds) Swim easy 500 yards if you're feelin it. (2700 yards)
Friday
am- Run 60 minutes. Medium to High intensity. Try to run in a place where you can measure your distance and determine your pace.
Warm-up 15 min at E pace, 2 miles at M pace, 1 miles at T pace, 2 miles at M pace, 1 mile at E pace.
pm- off
Saturday
Cross train 90 minutes
Sunday
Bike 90 minutes. 10 minute warm up with 2x1 minute 120 rpms- try not to bounce. 10 min single leg drills. 30 seconds R, then 30 seconds L. Shoot for a perfectly balanced pedal stroke. it's very difficult! try to avoid the "Woom" noise as much as possible. 60 minutes E-M pace. Drink every 15 minutes. Eat a bar on this ride- whatever one you like. I like to eat a 1/4 bar every 15 minutes. See what works. 10 min cool down.
Totals:
Swim: 2:00
Bike: 3:30
Run: 1:45
Core: :45
Cross: 1:30
9:30
Subscribe to:
Post Comments (Atom)
1 comment:
LINGO Clarification-
Catch up drill- swim normally, but don't start your pull with your gliding arm until your other arm enters the water- so for a brief moment both arms are in front next to each other.
Finger Drag- when you bring your hand out of the water, drag your finger tip along the surface of the water before you reenter- good to practice efficiency and awareness of your entry.
3 cycle stroke- stroke, stroke, glide facing left. hold it- practicing balance and glide. then stroke, stroke, glide facing right. also good for balance (are you rotating equally?) and pull. don't forget to breathe in there somewhere. :)
Post a Comment