Week 15:
This week, we will still increase the overall mileage and time, while we back off from the longer zone work. However, we will still be getting in some intensity in order to touch on some higher heart rates. By now you should be very comfortable during your sessions and confident that you have trained yourself into great shape.
Monday: OFF
Tuesday: Swim 40 minutes
200m warm-up (100m free, 50m back, 50m kick)
8 x 50m freestyle (as 25m breathing every third stroke, 25m breathing every fifth stroke, with 15 seconds rest after each 50)
8 x 25m freestyle (1 DPS, 1 at 70% of MAP, 1 at 85% MAP, 1 at effort, with 15 seconds rest)
4 x 100m freestyle (as 50m glide to 3 drill, 50m at medium effort, with 20 seconds rest after each 100)
200m easy cool-down, choice of stroke
Total: 1400m
”At effort” means as fast as you can maintain throughout the given distance.
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.
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.
Wednesday: Run/walk 35 minutes
5-minute warm-up walking
2 x (10 seconds stride, 50 seconds jog, 2-minute walk)
4 x (45 seconds jog, 2 minutes at 85% MAP, 45 seconds jog, 1-minute walk)
5-minute cool-down walk
Thursday: Bike 40 minutes
10-minute warm-up spin
2 x (20 seconds left leg spinning, 40 seconds both, 20 seconds right, 40 seconds both)
2-minute recovery spin
2 x (1 minute at 70% MAP, 3 minutes at 85% MAP, 3-minute recovery spin)
10-minute cool-down spin
Friday: Swim 30 minutes
200m warm up (as 50m free, 100m kick, 50m choice)
8 x 25m freestyle (as 15m blast/10m easy, 25 DPS, with 15 seconds rest)
3 x 150m freestyle (as 75m fingertip drag drill, 25m easy swim, 50m at 85% MAP, with 45 seconds rest after each 150)
200m cool-down, choice stroke
Total: 1050m
Saturday: Run/walk 50 minutes
15-minute warm-up run/walk
4 x (30 seconds jog, 10 seconds stride, 1:50-minute walk)
2 x (1-minute jog at 75% of MAP, 3 minutes at 85% of MAP, 2-minute walk)
10-minute cool-down walk
Sunday: Bike 65 minutes
15-minute warm-up spin
3 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 45 seconds both)
4-minute recovery spin
3 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-lus RPM, 2-minute recovery spin)
2 x (2 minutes at 70%of MAP, 4 minutes at 85% of MAP, 3-minute recovery spin)
10-minute cool-down spin
TOTAL TRAINING TIME: 4 hours, 20 minutes
Sunday, May 30, 2010
Sunday, May 23, 2010
tri training
Week 14:
Monday: OFF
Tuesday: Swim 35 minutes
200m warm-up (100m free, 50m back, 50m kick)
8 x 25m freestyle (25m breathe every fifth stroke, 25m fingertip drag drill, with 10 seconds rest after each 25)
4 x 50m freestyle (1 easy, 1 at 70% of MAP, 1 at 85%, 1 at effort, with 15 seconds rest after each 50)
4 x 100m freestyle with flippers (as 50m easy, 50m concentrating on strong kick, with 20 seconds rest)
200m easy cool-down, choice of stroke
Total: 1200m
Note: 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.
Wednesday: Run/walk 35 minutes
5-minute warm-up walking
4 x (10 seconds stride, 50 seconds jog, 1-minute walk)
3 x (2-minute jog, 1 minute at 85% MAP, 1-minute jog, 2-minute walk)
5-minute cool-down walk
Thursday: Bike 40 minutes
10-minute warm-up spin
1 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)
3-minute recovery spin
2 x (2 minutes at 70% MAP, 2 minutes at 85% MAP, 4-minute recovery spin)
10-minute cool-down spin
Friday: Swim 25 minutes
200m warm up (as 50m free, 100m kick,50m choice)
4 x 25m freestyle (25m easy swim, 25m as 15m blast/10m easy, with 20 seconds rest after each 25)
4 x 75m (as 50m freestyle DPS/25m at 85% MAP, with 30 seconds rest after each 75)
200m cool-down, choice stroke Total: 800m
Saturday: Run/walk 55 minutes
10-minute warm-up walking
2 x (10 seconds jog, 10 seconds stride, 10 seconds jog, 1:30-minute walk)
4 x (2-minute jog at 70% MAP, 15 seconds stride, 2:45-minute recovery walk)
2 x (1-minute jog at 75% MAP, 2 minutes at 85% MAP, 2-minute walk)
10-minute cool-down walk
Sunday: Bike 60 minutes
10-minute warm-up spin
3 x (45 seconds left leg, 15 seconds both, 45 seconds right leg, 1:15-minute both)
5-minute recovery spin
2 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds Q 110 RPM, 30 seconds 120-plus RPM, 3-minute recovery spin)
2 x (1 minute at 70% MAP, 3 minutes at 85% MAP, 3 minutes recovery)
Monday: OFF
Tuesday: Swim 35 minutes
200m warm-up (100m free, 50m back, 50m kick)
8 x 25m freestyle (25m breathe every fifth stroke, 25m fingertip drag drill, with 10 seconds rest after each 25)
4 x 50m freestyle (1 easy, 1 at 70% of MAP, 1 at 85%, 1 at effort, with 15 seconds rest after each 50)
4 x 100m freestyle with flippers (as 50m easy, 50m concentrating on strong kick, with 20 seconds rest)
200m easy cool-down, choice of stroke
Total: 1200m
Note: 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.
Wednesday: Run/walk 35 minutes
5-minute warm-up walking
4 x (10 seconds stride, 50 seconds jog, 1-minute walk)
3 x (2-minute jog, 1 minute at 85% MAP, 1-minute jog, 2-minute walk)
5-minute cool-down walk
Thursday: Bike 40 minutes
10-minute warm-up spin
1 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)
3-minute recovery spin
2 x (2 minutes at 70% MAP, 2 minutes at 85% MAP, 4-minute recovery spin)
10-minute cool-down spin
Friday: Swim 25 minutes
200m warm up (as 50m free, 100m kick,50m choice)
4 x 25m freestyle (25m easy swim, 25m as 15m blast/10m easy, with 20 seconds rest after each 25)
4 x 75m (as 50m freestyle DPS/25m at 85% MAP, with 30 seconds rest after each 75)
200m cool-down, choice stroke Total: 800m
Saturday: Run/walk 55 minutes
10-minute warm-up walking
2 x (10 seconds jog, 10 seconds stride, 10 seconds jog, 1:30-minute walk)
4 x (2-minute jog at 70% MAP, 15 seconds stride, 2:45-minute recovery walk)
2 x (1-minute jog at 75% MAP, 2 minutes at 85% MAP, 2-minute walk)
10-minute cool-down walk
Sunday: Bike 60 minutes
10-minute warm-up spin
3 x (45 seconds left leg, 15 seconds both, 45 seconds right leg, 1:15-minute both)
5-minute recovery spin
2 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds Q 110 RPM, 30 seconds 120-plus RPM, 3-minute recovery spin)
2 x (1 minute at 70% MAP, 3 minutes at 85% MAP, 3 minutes recovery)
Saturday, May 22, 2010
Cake Project
This cake was for my friends baby shower :)
Nobody wanted to cut the head :)
We sure are going to miss her in 90 Housekeeping!
Love you Ma & Baby
Sunday, May 16, 2010
Tri Training
Week 13:
Monday: OFF
Tuesday: Swim 30 minutes
100m warm-up choice
6 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 10 seconds rest after each 25)
8 x 25m freestyle (as 1 easy, 1 at 70% of MAP, 1 at 85%, 1 at effort, with 15 seconds rest)
3 x 150m freestyle (as 50 easy, 50 at effort, 50 double arm backstroke, with 30 seconds rest)
200m easy cool-down, choice of stroke
Total: 1200m
Wednesday: Run/walk 30 minutes
5-minute warm-up walking
1 x (15 seconds stride, 45 seconds jog, 1-minute walk)
4 x (2-minute jog, 30 seconds at 85% MAP, 2-minute walk)
5-minute cool-down walk
On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.
Thursday: Bike 50 minutes
10-minute warm-up spin
2 x (45 seconds left leg spin, 15 seconds both, 45 seconds right, 45 seconds both)
2-minute recovery spin
1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM – check heart rate – 2-minute recovery spin)
3 x (2 minute at 70% MAP, 1 minute at 85%, 3 minutes recovery)
10-minute cool-down spin
If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.
Friday: Swim 20 minutes
200m warm up (as 50m freestyle,100m kick,50m choice)
6 x 25m freestyle with fins (25m easy swim, 25m blast with 15 seconds rest after each 25)
3 x 100m (as 50m freestyle DPS/50m backstroke, with 30 seconds rest)
100m cool-down, choice stroke
Total: 750m
Saturday: Run/walk 50 minutes
8- to 10-minute warm-up walking
4 x (45 seconds jog at 75% MAP, 15 seconds stride, 2-minute recovery walk)
4 x (2-minute jog at 75% MAP, 1 minute at 85% MAP, 3-minute walk)
5-minute cool-down walk
Sunday: Bike 55 minutes
10-minute warm-up spin
1 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 1:15-minute both)
2-minute recovery spin
5 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- should be reaching MAP, 3:30-minute recovery spin)
Monday: OFF
Tuesday: Swim 30 minutes
100m warm-up choice
6 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 10 seconds rest after each 25)
8 x 25m freestyle (as 1 easy, 1 at 70% of MAP, 1 at 85%, 1 at effort, with 15 seconds rest)
3 x 150m freestyle (as 50 easy, 50 at effort, 50 double arm backstroke, with 30 seconds rest)
200m easy cool-down, choice of stroke
Total: 1200m
Wednesday: Run/walk 30 minutes
5-minute warm-up walking
1 x (15 seconds stride, 45 seconds jog, 1-minute walk)
4 x (2-minute jog, 30 seconds at 85% MAP, 2-minute walk)
5-minute cool-down walk
On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.
Thursday: Bike 50 minutes
10-minute warm-up spin
2 x (45 seconds left leg spin, 15 seconds both, 45 seconds right, 45 seconds both)
2-minute recovery spin
1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM – check heart rate – 2-minute recovery spin)
3 x (2 minute at 70% MAP, 1 minute at 85%, 3 minutes recovery)
10-minute cool-down spin
If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.
Friday: Swim 20 minutes
200m warm up (as 50m freestyle,100m kick,50m choice)
6 x 25m freestyle with fins (25m easy swim, 25m blast with 15 seconds rest after each 25)
3 x 100m (as 50m freestyle DPS/50m backstroke, with 30 seconds rest)
100m cool-down, choice stroke
Total: 750m
Saturday: Run/walk 50 minutes
8- to 10-minute warm-up walking
4 x (45 seconds jog at 75% MAP, 15 seconds stride, 2-minute recovery walk)
4 x (2-minute jog at 75% MAP, 1 minute at 85% MAP, 3-minute walk)
5-minute cool-down walk
Sunday: Bike 55 minutes
10-minute warm-up spin
1 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 1:15-minute both)
2-minute recovery spin
5 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- should be reaching MAP, 3:30-minute recovery spin)
Saturday, May 15, 2010
The Amazing race
The Amazing Race!!
We had a blast running through NYC finding crazy things and places! By far the best was at "Strawberry Fields" John Lennon's memorial site. There was a local guy there playing his guitar and he served as the backdrop for our challenge to sing a Beatles song - other than Strawberry fields. We sang "Yesterday"I'll try to upload the video as soon as I can for now - here's TEAM CHEVERE!!!!
Friday, May 14, 2010
The Cake Boss!!
He's at it again! LOL!! The Cake Boss landed right here in Brooklyn! Haagen-dazs had an anniversary and we scored free ICE-CREAM! Yuummmmm
Looks like the cake is melting too :)
Sunday, May 9, 2010
Tri Training
Week 12:
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up (as 50m freestyle, 50m backstroke, 50m breaststroke,50m freestyle)
4 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 15 seconds rest after each 25)
8 x 25m freestyle (25m freestyle at effort -- then check heart rate -- 25m breaststroke or backstroke, with 15 seconds rest after each 25)
4 x 50m freestyle with flippers (as 25m medium, 25 at effort -- then check heart rate -- with 25 seconds rest after each 50)
200m easy cool-down, choice of stroke
Total: 900m
Wednesday: Run/walk 30 minutes
5-minute warm-up walking
2 x (20 seconds stride, 40 seconds jog, 2-minute walk)
3 x (1-minute jog, 30 seconds at effort -- then check heart rate -- 3-minute walk)
5-minute cool-down walk
On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.
Thursday: Bike 45 minutes
10-minute warm-up spin
1 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)
2-minute recovery spin
1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- then check heart rate – 2-minute recovery spin)
4 x (1 minute at effort -- then check heart rate -- 3 minutes recovery spin) 10-minute cool-down spin
If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.
Friday: Swim 35 minutes
200m warm up (as 50m freestyle, 100m kick, 50m choice)
2 x 75m freestyle with fins (as 50m DPS, 25m at effort, with 30 seconds recovery after each 75)
5 x 100m (as 50m freestyle easy, 50m medium effort, with 45 seconds rest after each 100)
100m cool-down, choice stroke
Total: 1050m
DPS/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.
”At effort” means as fast as you can maintain throughout the given distance.
Saturday: Run/walk 40 minutes
5-minute warm-up walking
2 x (45 seconds jog, 15 seconds stride, 2-minute recovery walk)
4 x (2-minute jog, 1 minute at effort -- then check heart rate – 3-minute walk) 5-minute cool-down walk
Sunday: Bike 50 minutes
10-minute warm-up spin
3 x (30 seconds left leg, 15 seconds both, 30 seconds right leg -- then check heart rate – 1:15 minute both)
2-minute recovery spin
2 x (45 seconds @ 90 RPM, 45 seconds @ 100 RPM, 45 seconds @ 110 RPM, 45 seconds @ 120-plus RPM -- then check heart rate – 4-minute recovery spin)
2 x (30 seconds standing -- then check heart rate – 3-minute recovery spin)
10-minute cool-down spin
TOTAL TRAINING TIME: 3 hours, 55 minutes
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up (as 50m freestyle, 50m backstroke, 50m breaststroke,50m freestyle)
4 x 25m kick freestyle (25m easy kick, 25m very hard kick, with 15 seconds rest after each 25)
8 x 25m freestyle (25m freestyle at effort -- then check heart rate -- 25m breaststroke or backstroke, with 15 seconds rest after each 25)
4 x 50m freestyle with flippers (as 25m medium, 25 at effort -- then check heart rate -- with 25 seconds rest after each 50)
200m easy cool-down, choice of stroke
Total: 900m
Wednesday: Run/walk 30 minutes
5-minute warm-up walking
2 x (20 seconds stride, 40 seconds jog, 2-minute walk)
3 x (1-minute jog, 30 seconds at effort -- then check heart rate -- 3-minute walk)
5-minute cool-down walk
On the strides, pick up your leg turnover and incrementally build to maximum speed, focusing on good technique.
Thursday: Bike 45 minutes
10-minute warm-up spin
1 x (30 seconds left leg spinning, 15 seconds both, 30 seconds right, 45 seconds both)
2-minute recovery spin
1 x (30 seconds @ 90 RPM, 30 seconds @ 100 RPM, 30 seconds @ 110 RPM, 30 seconds @ 120-plus RPM -- then check heart rate – 2-minute recovery spin)
4 x (1 minute at effort -- then check heart rate -- 3 minutes recovery spin) 10-minute cool-down spin
If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.
Friday: Swim 35 minutes
200m warm up (as 50m freestyle, 100m kick, 50m choice)
2 x 75m freestyle with fins (as 50m DPS, 25m at effort, with 30 seconds recovery after each 75)
5 x 100m (as 50m freestyle easy, 50m medium effort, with 45 seconds rest after each 100)
100m cool-down, choice stroke
Total: 1050m
DPS/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.
”At effort” means as fast as you can maintain throughout the given distance.
Saturday: Run/walk 40 minutes
5-minute warm-up walking
2 x (45 seconds jog, 15 seconds stride, 2-minute recovery walk)
4 x (2-minute jog, 1 minute at effort -- then check heart rate – 3-minute walk) 5-minute cool-down walk
Sunday: Bike 50 minutes
10-minute warm-up spin
3 x (30 seconds left leg, 15 seconds both, 30 seconds right leg -- then check heart rate – 1:15 minute both)
2-minute recovery spin
2 x (45 seconds @ 90 RPM, 45 seconds @ 100 RPM, 45 seconds @ 110 RPM, 45 seconds @ 120-plus RPM -- then check heart rate – 4-minute recovery spin)
2 x (30 seconds standing -- then check heart rate – 3-minute recovery spin)
10-minute cool-down spin
TOTAL TRAINING TIME: 3 hours, 55 minutes
Sunday, May 2, 2010
Tri training
Week 11:
Monday: OFF
Tuesday: Swim 25 minutes
• 200m warm-up (as 50m free, 50m back, 50m kick, 50m free)
• 8 x 25m freestyle kick with flippers (as 25m easy kick, 25m very hard kick, with 15 seconds rest after each 25)
• 6 x 50m freestyle (25 freestyle at effort, 25 double-arm backstroke, with 15 seconds rest after each 50)
• 200m easy cool-down, choice of stroke
• Total: 900m
Wednesday: Run/walk 30 minutes
• 5-minute warm-up walking
• 4 x (20 seconds stride, 40 seconds jog, 2-minute walk)
• 10 minutes (as 45 seconds jog, 15 seconds at effort – check heart rate after each 15-second effort – 2-minute walk)
• 5-minute cool-down walk
”At effort” means as fast as you can maintain throughout the given distance.
Thursday: Bike 45 minutes
• 10-minute warm-up spin
• 2 x (45 seconds left leg spinning, 15 seconds both, 45 seconds right, 45 seconds both)
• 2-minute recovery spin
• 3 x (30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120-plus rpm – then check heart rate. Take a 2-minute recovery after each set)
• 2 x (30 seconds at effort, 90-second recovery)
• 10-minute cool-down spin
If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.
Friday: Swim 35 minutes
• 200m warm-up (as 100m free, 50m kick,50m choice)
• 4 x 75m freestyle (DPS with 45 seconds recovery after each 75)
• 3 x 150m (as 50m freestyle easy, 50m medium effort, 50m backstroke, with 45 seconds rest)
• 100m cool-down, choice stroke
• Total: 1150m
DPS/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.
”At effort” means as fast as you can maintain throughout the given distance.
Saturday: Run/walk 40 minutes
• 5-minute warm-up walking
• 3 x (45 seconds jog, 15 seconds stride). Then check your heart rate. Take a 2-minute recovery walk after each set
• 4 x (3-minute jog). Then check your heart rate. Take a 2-minute recovery walk after each set
• 5 minute cool-down walk
Sunday: Bike 50 minutes
10-minute warm-up spin
4 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 75 seconds both)
3-minute recovery spin
2 x (30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120-plus rpm) Take a 2-minute recovery spin after each set
2 x (30 seconds standing). Then check your heart rate. Take a 2:30-minute recovery spin after each set
15-minute cool-down spin
TOTAL TRAINING TIME: 3 hours, 45 minutes
Monday: OFF
Tuesday: Swim 25 minutes
• 200m warm-up (as 50m free, 50m back, 50m kick, 50m free)
• 8 x 25m freestyle kick with flippers (as 25m easy kick, 25m very hard kick, with 15 seconds rest after each 25)
• 6 x 50m freestyle (25 freestyle at effort, 25 double-arm backstroke, with 15 seconds rest after each 50)
• 200m easy cool-down, choice of stroke
• Total: 900m
Wednesday: Run/walk 30 minutes
• 5-minute warm-up walking
• 4 x (20 seconds stride, 40 seconds jog, 2-minute walk)
• 10 minutes (as 45 seconds jog, 15 seconds at effort – check heart rate after each 15-second effort – 2-minute walk)
• 5-minute cool-down walk
”At effort” means as fast as you can maintain throughout the given distance.
Thursday: Bike 45 minutes
• 10-minute warm-up spin
• 2 x (45 seconds left leg spinning, 15 seconds both, 45 seconds right, 45 seconds both)
• 2-minute recovery spin
• 3 x (30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120-plus rpm – then check heart rate. Take a 2-minute recovery after each set)
• 2 x (30 seconds at effort, 90-second recovery)
• 10-minute cool-down spin
If you do not have a bike computer that displays your cadence, then, every few minutes, count how many times one leg rotates in 15 seconds then multiply this by four to calculate your cadence.
Friday: Swim 35 minutes
• 200m warm-up (as 100m free, 50m kick,50m choice)
• 4 x 75m freestyle (DPS with 45 seconds recovery after each 75)
• 3 x 150m (as 50m freestyle easy, 50m medium effort, 50m backstroke, with 45 seconds rest)
• 100m cool-down, choice stroke
• Total: 1150m
DPS/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.
”At effort” means as fast as you can maintain throughout the given distance.
Saturday: Run/walk 40 minutes
• 5-minute warm-up walking
• 3 x (45 seconds jog, 15 seconds stride). Then check your heart rate. Take a 2-minute recovery walk after each set
• 4 x (3-minute jog). Then check your heart rate. Take a 2-minute recovery walk after each set
• 5 minute cool-down walk
Sunday: Bike 50 minutes
10-minute warm-up spin
4 x (30 seconds left leg, 15 seconds both, 30 seconds right leg, 75 seconds both)
3-minute recovery spin
2 x (30 seconds at 90 rpm, 30 seconds at 100 rpm, 30 seconds at 110 rpm, 30 seconds at 120-plus rpm) Take a 2-minute recovery spin after each set
2 x (30 seconds standing). Then check your heart rate. Take a 2:30-minute recovery spin after each set
15-minute cool-down spin
TOTAL TRAINING TIME: 3 hours, 45 minutes
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