- Time: 35m
- Trainer
- Efficiency
- 35
- WU: 15'
- MS: 3' at 100 RPM. 2' at 110 RPM. 1 'at 120 RPM or highest sustainable RPM.
- CD: 15'
- Time: 45m
- ExerciseSetsMin repsMax reps
- LEGS21215
- BACK21215
- LEGS21215
- BACK21215
- LEGS21215
- LEGS21215
- CORE200
- Time: 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.
- Time: 45m
- Distance: 2500.00 yards
- 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.
- Time: 1h 00m
- Spin Class
- Aerobic Fitness
- 60
- Stay with a smooth pedaling stroke and keep your HR aerobic!
- Time: 45m
- Distance: 1100.00 yards
- 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.
- Time: 50m
- 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.
- 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 middle Zn 3
- #2 End at upper Zn 3
- #3 End at lower Zn 4
- #4 End at upper Zn 4
- #5 Build to Zn 5a in first 45s and hold
- CD: 15'
Day 8
Day 9
Day 10
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.
Day 11
Day 12
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.
Day 13
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 14
'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.