Aaron Davidson's Group -- Closed. (Page 5)

Some swim workouts:

1. Warm-up: 250swim
2. 50x50 on 1min
3. Cool-down 250swim

Total 3000yards

1. Warm-up: 200swim, 200 kick, 200 pull
2. 9×50 on :55 3x(slow, med, fast)
3. 6×75 15 seconds rest (50 drill, 25 build swim)
4. 400 swim 1:00 rest,
5. 300 swim :45 rest
6. 200 swim :30 rest
7. 100 swim :15?rest
8. 4×50 ez 10 seconds rest

2,700 yards total

1. 200 swim, kick, pull, drill (800 total)
2. 3×200 descend on base plus :10 (:10-20 SR on all swims)
3. 3×100 descend on base plus :10
4. 3?×50 descend on base plus :10
5. Test Set: 10×100 on fastest interval possible
6. 300 cool down.

3,150 total

1. 1×800 swim 1 minute rest
2. 2×400 swim 45 seconds rest
3. 4×200 swim 30 seconds rest
4. 8×100 swim 20seconds rest
5. 16×50 swim 10 seconds rest

Total of 5,000yards, each set should get faster. Optional 1minute extra rest between sets.

When I use the term base I assume you have done 1000yard TT swim. Your average per 100y during that set is base. So if it is 1:40, a set that is base plus :10 should be swam in 1:50.

Leave on 1min would mean you leave the wall at 1min. So if the repeat took 40s you get 20s of rest if it took 55s you get 5s rest.

Hopefully you find these helpful.

hi guys,

I have a question similar to Jennifers.

I'm looking for a training plan to start off with next week for my first race of 2010 in April. As you can see from my logs, I'm doing 2 workouts a week for run and bike, with about 30-40 min run workouts and an avg. of 60 mins on the bike (unless it's on the trainer).

All plans I've used in the past and looked at start with low volumes and build, back off, build, back off etc. I feel if I start with a plan like this, I'll drop off a bit in the bike and run by decreasing my time in both sports.

So, I think I'm going to create my own plan but I'm not really sure how to. Should I take my base workouts I'm doing now and increase those by 10% each week for 3 weeks, then back off a certain %, then build again in the 5th week by 10% from where I was in the 3rd week and so on? Start with a 30min run and a 45-60min bike?

This plan I'm going to create will most likely be a 3xrun, 3xbike, 2x swim, with 1 day of rest. I will also incorporate 2-3 days of strength training which will occur on my swim days and one other day. a breakdown of the perfect week will look like this:

Mon-rest or strength session
tues - AM - run, PM swim + strength
wed - bike
Thurs - AM - run, PM swim + strength
Fri - bike
Sat - long run
Sun - long bike

I would also like to use this plan to help me build my way into a plan for an OLY distance in Sept (my first OLY). The 2 workout sessions on Tues/Thurs will introduce me to this conept where I may add 1-2 more double days when I begin the OLY plan.

Any thoughts you guys have on this would be greatly appreciated - feel free to add to it, suggest, shoot it down - anything.  Especially when you think speedworkouts for running would be good to add in. My overall goal for thh sprint tri in April is to PR - and break 1:30 on the course used for the race (previous race was 1:35 with nasty headwinds on bike).

Thanks for the help!

I would suggest the rest day before your long stuff. Best to take that before and not after. After big workouts you want to relax, recover and still get around moving some. Take it or leave it with the strength training. That all depends on your goals. You could choose one of the BT plans, and modify it some. Just add on some extra time. Most of the plans will ramp up some.

So what does everyone have planned and going on this week?

I try to knock them out as early as possible. Fallen into the same trip plenty of times.

I would rest. Fortuantely I have never had any achiles injuries, I would check out the following:

http://www.coolrunning.com/engine/2/2_5/196.shtml#tendinitis

http://orthopedics.about.com/cs/sportsmedicine/a/runninginjury.htm

Try Saturday at your regular pace, if you start hurting back off. Go at your own pace but dont completely lay around.

For example when I have rolled my ankle, I have been unable to run or swim but cycling has been fine. Sometimes I can swim but I would be limited to only pulling. I am all for keeping your fitness levels up. However rest.

All depends on the injury. I had to take a few weeks off rolling my ankle really bad 10months ago or. After that I rolled it again in the summer, but was fine 2-3 days later.  Take the rest you need.

Hopefully everyone has a good New Years Eve and a safe one.

I meant 600. As you become fitter and more efficient you burn 'less.'  Hence going longer/harder to lose weight if that is your goal.

Traditional thought is that weight training raises metabolism for up 48hours vs 24hours on cardio. This is because in many cases you have broken down a greater percentage of overall muscle mass and your body needs more time/calories/energy/effort to rebuild.

I am currently reading Racing Weight, lots of good info and reinforcement. I say this after consuming a 5000 calorie breakfast as well. Enjoy 2010.