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Silver Spring,MD

Sunday - October 24

Bike

50m
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Bike ME
Muscular Endurance
50
WU: 15'
MS: 5x3' w/ 1' RI
#1 End at low Zn 3
#2 End at middle Zn 3
#3 End at upper Zn 3
#4 End at lower Zn 4
#5 Build to Zn 4 in first 45s and hold
CD: 15'

Monday - October 25

Run

30m
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Run Speed
Speed/Efficiency
30
30' 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
1500.00 meters
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Swim Form
Form
30
1500
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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

'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.

Tuesday - October 26

Bike

35m
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Trainer
Efficiency
35
WU: 15'
MS: 3' at 100 RPM. 2' at 110 RPM. 1 'at 120 RPM or highest sustainable RPM.
CD: 15'

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
2
12
15
0
0
BACK - Seated row
2
12
15
0
0
CORE - Core #1
2
0
0
0
0
LEGS - 2 Leg Squats
2
12
15
0
0
LEGS - Hamstring curl
2
12
15
0
0
LEGS - Leg Extensions
2
12
15
0
0
LEGS - Leg Press
2
12
15
0
0

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
Time 45

Wednesday - October 27

Run

30m
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Run Base
Endurance
30
Run 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.

Swim

45m
2500.00 meters
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Swim Endurance
Form
45
2500
Long easy swim. Add drills to wu.
WU: 400 swim

MS: 400 pull, 400 w/paddles. 300 swim, 300 pull, 300 w/paddles. 6x50 Fast on 60".

CD: 100.

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.

Thursday - October 28

Bike

1h 00m
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Spin Class
Aerobic Fitness
60
Stay with a smooth pedaling stroke and keep your HR aerobic!

Friday - October 29

Swim

45m
1100.00 meters
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Swim Drills
Form
45
1100
WU: 200 easy swimming. Then 2 x 50 Swim Golf.

MS: 10x50 yd/m w/:20 rest:
#1-2: Stomach kick
#3-4: Right Side Kick
#5-6: Left Side Kick
#7-8: Six Kick Change
#9-10: Six/Three Swim Transition.

2x 50 Swim Golf. Did you improve your golf score ?

CD: 200 easy swimming.

Stretch afterwards and immediately take some notes on your session. What worked, what didn't, observations, questions, concerns, frustrations and victories.

Swim Golf - Add up your 50 yd/m time and the # of strokes for the 50 yd/m - for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool." 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above Stomach Kick - Push off the wall with hands by your side, pressing head and chest into water, helping the legs come up. Kick steady for the length of the pool, rotating your body to the side to get a breath when needed. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat. Six/Three - Start with Right Side Kick. 6 kicks, then pull three arms strokes, ending up on your left side. Kick 6 kicks on your left side, then take 3 arm pulls to rotate over to your right side. Repeat.

Saturday - October 30

Run

50m
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Run Base
Endurance
50
Run 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.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
2
12
15
0
0
BACK - Seated row
2
12
15
0
0
CORE - Core #1
2
0
0
0
0
LEGS - 2 Leg Squats
2
12
15
0
0
LEGS - Hamstring curl
2
12
15
0
0
LEGS - Leg Extensions
2
12
15
0
0
LEGS - Leg Press
2
12
15
0
0

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
Time 45

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.