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The following equipment is nearing replacement:

Altra Escalante 1.5 Black: 332.61 / 300 miles

Silver Spring,MD

Monday - January 18

Run

30m
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-----

Run Base
Endurance
Run 30' 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

1h 00m
3200.00 meters
-----

Swim Endurance
Endurance
WU: 300 & then 3x 100 choice (free or non free).
MS:
4x200 pull with 30" rest
8x100 with 15" rest
200 kick
6x100 on 10" rest
CD: 200

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
3
15
20
0
0
BACK - Seated row
3
15
20
0
0
CORE - Core #2
2
0
0
0
0
LEGS - 2 Leg Squats
3
15
20
0
0
LEGS - Hamstring curl
3
15
20
0
0
LEGS - Leg Extensions
3
15
20
0
0
LEGS - Leg Press
3
15
20
0
0

Speed Slow
Recovery 1-1.5'

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. 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 - January 19

Bike

45m
-----
-----

Trainer
Efficiency
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles.
CD: 10'

Run

50m
-----
-----

Run TT
Assess Fitness
50
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on the track or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.

Wednesday - January 20

Swim

30m
1500.00 meters
-----

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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Strength

EXERCISE

Sets
Min
reps
Max
reps
Min
wt.(lb)
Max
wt.(lb)
BACK - Bent-Arm Pulldown
3
15
20
0
0
BACK - Seated row
3
15
20
0
0
CORE - Core #2
2
0
0
0
0
LEGS - 2 Leg Squats
3
15
20
0
0
LEGS - Hamstring curl
3
15
20
0
0
LEGS - Leg Extensions
3
15
20
0
0
LEGS - Leg Press
3
15
20
0
0

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.

Thursday - January 21

Bike

50m
-----
-----

Endurance
50' ride on a flat course. Keep HR in Zone 1-2.

Run

45m
-----
-----

Endurance
Run 45' 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

1h 00m
2800.00 meters
-----

Swim TT
Assess Fitness
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim - 3x200 at the same effort as the TT - on 15" rest.
CD: 200

Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

Friday - January 22

Off!

Saturday - January 23

Bike

1h 30m
-----
-----

Bike LT Test
Assess Fitness
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.

Swim

35m
2000.00 meters
-----

Speed
WU: 2 x 100IM on 20" rest.
MS: Twisters
1 x 100 on 1:50,
2 x 100 on 1:45,
3 x 100 on 1:40,
4 x 100 on 1:35,
5 x 100 on 1:30.
CD: 300

IM - Individual Medley - Fly, back, breast, free. Twisters - The twisters mean the set 'twists' down and gets faster (or the rest gets shorter). So you look at the wall clock or your watch, and 1:50 after you leave for #1, you go again. 1:45 after you leave on #2, you go again, and so on...

Sunday - January 24

Bike

1h 15m
-----
-----

Endurance
75' ride on a flat course. Keep HR in Zone 1-2.

Run

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

Endurance
Run 60' 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.