- Time: 45m
- Trainer
- Efficiency
- 45
- WU: 10'
- MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
- 90" right leg, then 90" left leg.
- Next is: 45" right, 45" left, vice versa 2x.
- Next: 30" left, 30" right increase cadence each 5'' to maximum.
- Next: 20" right, 20" left for 2'.
- 15" right, 15 "left for 1',
- 10" right, 10" left, for 40",
- 5"right, 5" left for 20".
- 3-4 x 1' at max cadence, RI 1'.
- 3-4 x 15" at max cadence to spinout, RI 45"
- CD: 10'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 20m
- Run Base
- Endurance
- 20
- 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.
- Time: 45m
- Distance: 2000.00 yards
- Swim Endurance
- Form
- 45
- 2000
- WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.
- MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?
- CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.
- Time: 1h 00m
- Spin Class
- Aerobic Fitness
- 60
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- Distance: 1000.00 yards
- Swim Drills
- Form
- 45
- 1000
- WU: 200 easy swimming. Then 2 x 50 Swim Golf.
- MS: 8 x 50yd/m w/:20 rest:
- #1-3:Right Side Kick
- #4-6: Left Side Kick
- #7-8: Six Kick Change.
- *Mastery of a drill determines progression, not yardage.
- Then 2x 50 Swim Golf. Did you improve your swim 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."
- Time: 45m
- Run Base
- Endurance
- 45
- 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.
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 50m
- 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'
Day 1
Day 2
Day 3
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. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.
Day 4
Day 5
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. 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.
Day 6
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.
Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
Time 45
Day 7
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 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.