Week 6:
Monday: OFF
Tuesday: Swim 30 minutes
200m warm-up, choice stroke
6 x 25m freestyle (as 2 fast arms/1 recovery, with 15 seconds rest after each 25)
2 x 150m (as 50m freestyle/50m backstroke/50m freestyle, with 45 seconds rest after each 150)
4 x 50m freestyle kick (as 25m fast, 25m easy, with 20 seconds rest after each 50)
200 easy cool-down, choice of stroke
Total: 1050m
When working on kick, concentrate on loose feet, kicking from your core and kicking up with your feet, as well as down.
Wednesday: Run/walk 30 minutes
5-minute warm-up walking
2 x (3-minute jog, 1- minute walk)
4 x (1-minute jog, 30 seconds faster than jog pace, 1-minute recovery walk)
5-minute cool-down walk
Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
Thursday: Bike 40 minutes
15-minute warm-up spin
3 x (30 seconds fast-cadence spinning, 30 seconds recovery spin)
2-minute recovery spin
5 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
10-minute cool-down spin
Single-leg work: As the interval increases in length and your leg becomes fatigued, remember to maintain foot rotation and consistency throughout the entire pedal stroke.
Friday: Swim 30 minutes
10 m warm up choice
6 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
8 x 25m (as 1 breath every 3 strokes/1 breath every 5 strokes, with 30 seconds rest after each 25)
6 x 50 kick freestyle (25m easy, 25m fast, with 20 seconds rest)
200m cool-down, choice stroke
Total: 1000m
Breathe 3 or 5: Only take a breath every third or fifth stroke. Remember that breath control is essential when it comes to swimming. Remember to release the air by blowing out at a steady pace -- don’t hold your breath until the last stroke; likewise, don’t breathe all of your air out on the first stroke.
Saturday: Run/walk 40 minutes
10-minute warm-up walking
2 x (3-minute jog, 2-minute walk)
3 x (15 seconds jog, 45 seconds faster than jog pace, 3-minute recovery walk)
10-minute cool-down walk
Sunday: Bike 60 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
3 minutes recovery spin
2 x (45 seconds standing, 75 seconds recovery spin)
3-minute recovery spin
4 x (30 seconds hard gear-low cadence, 90 seconds recovery spin)
TOTAL TRAINING TIME: 3 hours, 50 minutes
Sunday, March 28, 2010
Sunday, March 21, 2010
Tri Training
Week 5:
Monday: OFF
Tuesday: Swim 30 minutes
100m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery, with 15 seconds rest after each 25)
4 x 100m (as 50 backstroke/50 freestyle, with 45 seconds rest after each 100)
4 x 50m freestyle (working on DPS, with 20 seconds rest after each 50)
200 easy warm-down, choice of stroke
Total: 1100m
Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.
Wednesday: Run/walk 30 minutes
10-minute warm-up walking
4 x (30 seconds jog, 30 seconds faster than jog pace, 1 minute recovery walk)
3 x (2-minute jog, 1-minute walk)
5-minute cool-down walk
Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
Thursday: Bike 35 minutes
10-minute warm-up spin
4 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
2-minute recovery spin
4 x (30 seconds fast-cadence spinning, 30 seconds recovery)
10-minute warm-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Fast cadence: little to no tension and just maintain proper form and foot rotation while trying to bring your pedal rate as high as you can.
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
6 x 50m (breathe every 3rd stroke, with 30 seconds rest after each 50)
3 x 50m kick freestyle (as 25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke Total: 1000m
Breathe every 3rd stroke: only take a breath every third stroke
Saturday: Run/walk 35 minutes
10-minute warm-up walking
3 x (2:30-minute jog, 1:30-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2 minutes recovery walk)
5-minute cool-down walk
Sunday: Bike 55 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
5 x (30 seconds standing, 90 seconds recovery spin)
2-minute recovery spin
4 x (30 seconds hard gear with low cadence, 90 seconds recovery)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3 hours, 30 minutes
Monday: OFF
Tuesday: Swim 30 minutes
100m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery, with 15 seconds rest after each 25)
4 x 100m (as 50 backstroke/50 freestyle, with 45 seconds rest after each 100)
4 x 50m freestyle (working on DPS, with 20 seconds rest after each 50)
200 easy warm-down, choice of stroke
Total: 1100m
Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.
Wednesday: Run/walk 30 minutes
10-minute warm-up walking
4 x (30 seconds jog, 30 seconds faster than jog pace, 1 minute recovery walk)
3 x (2-minute jog, 1-minute walk)
5-minute cool-down walk
Faster than jog pace should raise your heart rate quite a bit. Remember to stay relaxed and maintain form and technique while increasing your intensity.
Thursday: Bike 35 minutes
10-minute warm-up spin
4 x (25 seconds left leg spinning, 35 seconds both, 25 seconds right, 35 seconds both)
2-minute recovery spin
4 x (30 seconds fast-cadence spinning, 30 seconds recovery)
10-minute warm-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Fast cadence: little to no tension and just maintain proper form and foot rotation while trying to bring your pedal rate as high as you can.
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m (as 1 freestyle, 1 backstroke, with 20 seconds rest after each 25)
6 x 50m (breathe every 3rd stroke, with 30 seconds rest after each 50)
3 x 50m kick freestyle (as 25m easy, 25m fast, with 20 seconds rest after each 50)
200m cool-down, choice stroke Total: 1000m
Breathe every 3rd stroke: only take a breath every third stroke
Saturday: Run/walk 35 minutes
10-minute warm-up walking
3 x (2:30-minute jog, 1:30-minute walk)
2 x (30 seconds jog, 30 seconds faster than jog pace, 2 minutes recovery walk)
5-minute cool-down walk
Sunday: Bike 55 minutes
15-minute warm-up spin
4 x (30 seconds left leg, 30 seconds recovery spin, 30 seconds right leg, 30 seconds recovery spin)
5 x (30 seconds standing, 90 seconds recovery spin)
2-minute recovery spin
4 x (30 seconds hard gear with low cadence, 90 seconds recovery)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3 hours, 30 minutes
Sunday, March 14, 2010
Triathlon Training
Week 4
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery swim, with 20 seconds rest after each 25)
4 x 50m (as 25 backstroke/25 freestyle, with 20 seconds rest after each 50)
4 x 50m freestyle (working on DPS, with 25 seconds rest after each 50)
6 x 25 freestyle kick with board (as 1 fast feet, 1 recovery swim, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke
Total: 1050m
Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
2 x (2-minute jog, 1-minute walk)
4 x (30 seconds jog, 30 seconds slightly faster than jog pace, 2-minute recovery walk)
5-minute cool-down walk
Thursday: Bike 35 minutes
10-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both legs, 20 seconds right leg only, 40 seconds both legs)
2-minute recovery spin
4 x (20 seconds hard gear/tension, 40 seconds recovery spin)
10-minute cool-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Friday: Swim 25 minutes
100m warm up choice
10 x 25m freestyle drill (as 1 glide to 3, 1 fingertip drag, with 20 seconds rest after each 25)
6 x 50m (distance per stroke, with 30 seconds rest after each 50)
6 x 25m kick freestyle (as 1 easy, 1 fast, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1000m
Glide to 3: At the end of each freestyle stroke you will pause for a count of three seconds. This ensures body rotation, as you will have to balance and use your legs to help move you through the water. On the fingertip-drag drill, slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This focuses on maintaining a relaxed arm and a high elbow.
Saturday: Run/walk 30 minutes
10-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
3 x (15 seconds jog, 45 seconds slightly faster than jog pace, 1-minute recovery walk)
5-minute cool-down walk
Sunday: Bike 50 minutes
15-minute warm-up spin
5 x (20 seconds left leg, 40 seconds recovery spin, 20 seconds right leg, 40 seconds recovery spin)
4 x (30 seconds standing, 90 seconds recovery spin)
5 x (15 seconds fast spinning, 45 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3hrs 10min
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (as 1 fast arms, 1 recovery swim, with 20 seconds rest after each 25)
4 x 50m (as 25 backstroke/25 freestyle, with 20 seconds rest after each 50)
4 x 50m freestyle (working on DPS, with 25 seconds rest after each 50)
6 x 25 freestyle kick with board (as 1 fast feet, 1 recovery swim, with 20 seconds rest after each 25)
100 easy cool-down, choice of stroke
Total: 1050m
Distance per stroke: Work on lengthening out your stroke by reaching as far forward above the water as possible before entry and extending your arm as far back as possible at the end of your stroke. Take a stroke count for each 25m, then try to decrease your stokes-per-length through the set.
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
2 x (2-minute jog, 1-minute walk)
4 x (30 seconds jog, 30 seconds slightly faster than jog pace, 2-minute recovery walk)
5-minute cool-down walk
Thursday: Bike 35 minutes
10-minute warm-up spin
4 x (20 seconds left leg spinning, 40 seconds both legs, 20 seconds right leg only, 40 seconds both legs)
2-minute recovery spin
4 x (20 seconds hard gear/tension, 40 seconds recovery spin)
10-minute cool-down spin
Single-leg spinning: this will help your overall foot rotation as you are able to isolate each leg. Concentrate on pulling up with one leg while pushing down with the opposite leg.
Friday: Swim 25 minutes
100m warm up choice
10 x 25m freestyle drill (as 1 glide to 3, 1 fingertip drag, with 20 seconds rest after each 25)
6 x 50m (distance per stroke, with 30 seconds rest after each 50)
6 x 25m kick freestyle (as 1 easy, 1 fast, with 15 seconds rest after each 25)
200m cool-down, choice stroke
Total: 1000m
Glide to 3: At the end of each freestyle stroke you will pause for a count of three seconds. This ensures body rotation, as you will have to balance and use your legs to help move you through the water. On the fingertip-drag drill, slow your freestyle stroke down a bit and concentrate on dragging your fingertips across the top of the water during the recovery phase of the stroke (when your arm is above the water). This focuses on maintaining a relaxed arm and a high elbow.
Saturday: Run/walk 30 minutes
10-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
3 x (15 seconds jog, 45 seconds slightly faster than jog pace, 1-minute recovery walk)
5-minute cool-down walk
Sunday: Bike 50 minutes
15-minute warm-up spin
5 x (20 seconds left leg, 40 seconds recovery spin, 20 seconds right leg, 40 seconds recovery spin)
4 x (30 seconds standing, 90 seconds recovery spin)
5 x (15 seconds fast spinning, 45 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 3hrs 10min
Wednesday, March 10, 2010
Cake Project - Ground Zero
Disaster at 90 Sands. I was preparing for this years Annual Family Art Show and well, since it's the 10th - I thought I'd go big - WAY too big. I was a little too ambitious and well, it looked much like an earthquake hit Brooklyn heights :(
Sunday, March 7, 2010
Triathlon Training
Week 3: January 16-22
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (with 20 seconds rest after each 25)
3 x 50m (as 25 backstroke/25 breastroke, with 20 seconds rest after each 50)
8 x 25m freestyle kick (all at easy effort, working on kicking with relaxed feet, with 20 seconds rest after each 25)
6 x 25m freestyle (easy, working on distance per stroke, or DPS)
100m easy cool-down, choice of stroke
Total: 1000m
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
5 x (2-minute jog, 1-minute walk)
5-minute cool-down walk
Thursday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds left leg spinning, 45 seconds both, 15 seconds right, 45 seconds both)
3 x (30 seconds hard gear/tension, 30 seconds recovery spin)
10 minutes warm-down spin
Friday: Swim 25 minutes
100m warm-up choice
8 x 25m freestyle (as 1 free, 1 drill [glide to 3], with 15 seconds rest after each 25)
4 x 50m (distance per stroke, with 30 seconds rest after each 50)
200m kick easy choice (grab a kickboard)
100m cool-down, choice stroke
Total: 1000m
Saturday: Run/walk 25 minutes
5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
5-minute cool-down walk
Sunday: Bike 45 minutes
15 minutes warm-up spin
6 x (20 seconds left leg, 40 seconds both, 20 seconds right leg, 40 seconds both)
6 x (20 seconds standing, 40 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2hrs 55min
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
8 x 25m freestyle (with 20 seconds rest after each 25)
3 x 50m (as 25 backstroke/25 breastroke, with 20 seconds rest after each 50)
8 x 25m freestyle kick (all at easy effort, working on kicking with relaxed feet, with 20 seconds rest after each 25)
6 x 25m freestyle (easy, working on distance per stroke, or DPS)
100m easy cool-down, choice of stroke
Total: 1000m
Wednesday: Run/walk 25 minutes
5-minute warm-up walking
5 x (2-minute jog, 1-minute walk)
5-minute cool-down walk
Thursday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds left leg spinning, 45 seconds both, 15 seconds right, 45 seconds both)
3 x (30 seconds hard gear/tension, 30 seconds recovery spin)
10 minutes warm-down spin
Friday: Swim 25 minutes
100m warm-up choice
8 x 25m freestyle (as 1 free, 1 drill [glide to 3], with 15 seconds rest after each 25)
4 x 50m (distance per stroke, with 30 seconds rest after each 50)
200m kick easy choice (grab a kickboard)
100m cool-down, choice stroke
Total: 1000m
Saturday: Run/walk 25 minutes
5-minute warm-up walking
4 x (2-minute jog, 2-minute walk)
5-minute cool-down walk
Sunday: Bike 45 minutes
15 minutes warm-up spin
6 x (20 seconds left leg, 40 seconds both, 20 seconds right leg, 40 seconds both)
6 x (20 seconds standing, 40 seconds recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2hrs 55min
Monday, March 1, 2010
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