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Silver Spring,MD

Monday - January 17

Run

50m
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-----

Raise LT
Race Specific
52
WU: 10'
MS: 4x5' at LT w/3' recovery.
CD: 10'

Swim

50m
2500.00 meters
-----

Easy swim
Endurance
50
2500
Easy 2.5k straight swim.

Tuesday - January 18

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'

Strength

1h 15m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
3
20
25
0
0
BACK - Seated row
3
20
25
0
0
CORE - Core #3
2
0
0
0
0
LEGS - 2 Leg Squats
3
20
25
0
0
LEGS - Hamstring curl
3
20
25
0
0
LEGS - Leg Extensions
3
20
25
0
0
LEGS - Leg Press
3
20
25
0
0

Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
Time 75

Wednesday - January 19

Run

30m
-----
-----

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

50m
2500.00 meters
-----

Pacing
LT
50
2500
WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.

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.

Thursday - January 20

Bike

1h 00m
-----
-----

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

Friday - January 21

Swim

30m
2000.00 meters
-----

Swim Form
Form
30
2000
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. 10 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.

Saturday - January 22

Run

1h 10m
-----
-----

Run Base
Strength
70
Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Strength

1h 15m

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
3
20
25
0
0
BACK - Seated row
3
20
25
0
0
CORE - Core #3
2
0
0
0
0
LEGS - 2 Leg Squats
3
20
25
0
0
LEGS - Hamstring curl
3
20
25
0
0
LEGS - Leg Extensions
3
20
25
0
0
LEGS - Leg Press
3
20
25
0
0

Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
Time 75

Sunday - January 23

Bike

1h 00m
-----
-----

Big Gear
Raise LT
60
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.