Friday's Workout

1 X 100 60’’ (L1)
8 X 50 Drill 60”
6 X 50 60’’ (L3)
4 X 50 60’’ (L2)
1 X 100 (L1)
Total: 1300 yards

For some reason I felt like I was swimming some of this really fast without really exerting too much energy. I was focusing on visualizing bending my arms over a barrel with each stroke and that seemed to really help. Of course later in the workout, when I got tired, the results weren't as good, because I wasn't keeping my arms as high ad bent. I think when we get tired it's human nature to want to start the next stroke as soon as possible, because we feel like we are going to sink or something?

Wednesday Workout

Weights and Run:

Back. Biceps, Triceps

Run:
5’ (L2);
3 mile (L3); 10 minute mile pace 1st mile, 11:40 2nd mile, 12:00 3rd mile
Cool down 5’

Tuesday 24 Feb Workout

Weight training:

Chest and Shoulders.

Little time off

Had a visit to the dentist and then my kids over the weekend. so I had to take a little time off. Then a migraine on Monday. Back in the groove now. Now excuse is a good excuse, but there it is.

Plan Update

I have come to the closing weeks of the 14 week Olympic Distance training plan. Week have a total of 30 weeks until the big race. Our next training plan will be an 18 week 1/2 Ironman plan. So, we have a 12 week gap to fill. What I plan on doing, is going back to week 5 of the Olympic Distance plan and starting over there. I think this will be beneficial for several reasons. First, I still need to work on my swim form. Second, now that I have built a better cardio base, I will be able to push a little harder with my pace and see better results in the speed department.

Thursday's Workout

Weights/Speed Play

1/2 mile warm up
Run 200m @ L5
(your fastest possible
pace) immediately
followed by 400m @ L4
Repeat 3-4 times after
total recovery between
each set.
1/2 mile cool down

Tuesday's Workout

3 X 200 (L1)
1 X 250 20’’ pull*
1 X 300 30” (L3)
1 X 250 20” pull
1 X 300 20’’ (L3)
4 X 50 20” Drill
6 X 50 20” Descend
1 X 200 (L1)
Total: 2400 yards
Completed in 1 hr and 10 minutes

Then stationary bike for 20 miles at 90 rpm
include 30 maximum hill workout every ten minutes
Completed in 1 hr and 3 minutes

Total workout 2 hrs and 13 minutes

Friday's Workout

Bike:
1.5 hour bike ride. 28 miles at 18 mph
then
Run 1/2 mile

Thursday's Workout

Weight Training
30 Minute speed workout on the treadmill

Tuesday's Workout

On the road---
40 minute treadmill run at the Holiday Inn on some World War II era machine. Added in three 5 minute tempo runs in the middle.

Monday's Workout

1 X 300 (L1)
10 X 50 30” (Drill)
1 X 100 20’’ (L3)
1 X 50 20’’ (L4)
2 X 100 20” (L3)
2 X 50 20” (L5/L3)*
1 X 200 (L1)
Total: 1450 yards
* Speed work:
50 Yards as:
Sprint 25 (L5); Return 25
(L3);
20” rest. L5 is an all out
(max) effort.

Completed in 50 minutes. Felt great.

Tuesday's Workout

Swim and Bike Brick:

SWIM:
Warm up:
300m

Swim Ladder workout:
1 X 50 then 50 second rest
1 X 100 then 50" rest
1 X 150 50’’
1 X 200 50’’
1 X 250 50”
1 X 300 50”
1 X 300 50”
1 X 250 50”
1 X 200 50”
1 X 150 50”
1 X 100 50”
1 X 50
Total Ladder: 2100 yards.

Then changed and did a 15 mile bike in 45 minutes

Felt great

Monday's Workout

Speed Work
1 mile warm up

Run 200m @ L5
(your fastest possible
pace) immediately
followed by 400m @ L4
Repeat 3-4 times after
total recovery between
each set.

Speed pace was 8:30 mile