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
Sunday, March 14, 2010
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
Sunday, February 28, 2010
Tri training
Week 2:
This second week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. There is, however, a bit more intensity and a few lengthier sessions.
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
6 x 25m freestyle (with 15 seconds rest after each 25)
5 x 50m (as 25 breastroke/25 freestyle, with 15 seconds rest after each 50)
10 x 25m freestyle kick (as 1 easy, 1 effort, with 15 seconds rest after each 25)
100m easy cool-down, choice stroke
Total: 950m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (as 1:30-minute jog, 1:30-minute walk)
5-minute cool-down walk
Thursday: Bike 25 minutes
5-minute warm-up spin
4 x (as 20 seconds fast spinning, 40 seconds easy-spin recovery)
4 x (as 30 sections hard gear/tension, 30 seconds easy-spin recovery)
10-minute cool-down spin
Friday: Swim 20 minutes
100m warm-up choice
6 x 25m freestyle (as 1 free, 1 drill [finger-tip drag – see below], with 15 seconds rest after each 25)
4 x 50m freestyle (as 25 fast arms, 25 recovery, with 25 seconds rest after each 50)
2 x 50m (as 25 breastroke/25 freestyle, with 20 seconds rest after each 50)
100m choice kick (grab a kickboard)
100m cool-down, choice stroke
Total: 750m
Saturday: Run/walk 20 minutes
5-minute warm-up, walking
3 x (2-minute jog, 1-minute walk)
4 x (15 seconds faster than jogging pace, 45 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 40 minutes
15-minute warm-up spin
5 x (20 seconds fast spinning, 40 seconds easy recovery spin)
3 x (30 seconds hard gear/tension, 30 seconds easy recovery spin)
6 x (15 seconds standing, 45 seconds easy recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2 hours and 30 minutes
This second week is quite general and is still geared towards getting more comfortable, while building endurance in all three disciplines. There is, however, a bit more intensity and a few lengthier sessions.
Monday: OFF
Tuesday: Swim 25 minutes
200m warm-up, choice stroke
6 x 25m freestyle (with 15 seconds rest after each 25)
5 x 50m (as 25 breastroke/25 freestyle, with 15 seconds rest after each 50)
10 x 25m freestyle kick (as 1 easy, 1 effort, with 15 seconds rest after each 25)
100m easy cool-down, choice stroke
Total: 950m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (as 1:30-minute jog, 1:30-minute walk)
5-minute cool-down walk
Thursday: Bike 25 minutes
5-minute warm-up spin
4 x (as 20 seconds fast spinning, 40 seconds easy-spin recovery)
4 x (as 30 sections hard gear/tension, 30 seconds easy-spin recovery)
10-minute cool-down spin
Friday: Swim 20 minutes
100m warm-up choice
6 x 25m freestyle (as 1 free, 1 drill [finger-tip drag – see below], with 15 seconds rest after each 25)
4 x 50m freestyle (as 25 fast arms, 25 recovery, with 25 seconds rest after each 50)
2 x 50m (as 25 breastroke/25 freestyle, with 20 seconds rest after each 50)
100m choice kick (grab a kickboard)
100m cool-down, choice stroke
Total: 750m
Saturday: Run/walk 20 minutes
5-minute warm-up, walking
3 x (2-minute jog, 1-minute walk)
4 x (15 seconds faster than jogging pace, 45 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 40 minutes
15-minute warm-up spin
5 x (20 seconds fast spinning, 40 seconds easy recovery spin)
3 x (30 seconds hard gear/tension, 30 seconds easy recovery spin)
6 x (15 seconds standing, 45 seconds easy recovery spin)
10 minutes cool-down spin
TOTAL TRAINING TIME: 2 hours and 30 minutes
Friday, February 26, 2010
Is it still Winter???
I had a nice slow walk into work this morning....
Good thing I only had to walk 3 blocks!
Made it!!!
Sunday, February 21, 2010
Triathlon training
Well,
I've been wanting to complete a triathlon for several years now.....I'm finally in a position where I think I can actually fit it into my crazy schedule and committ to it! We'll see, but for now here is the training program I will follow. I hope to leave a week by week schedule of my plan to keep myself in check.
Here goes:
Week 1
Monday: OFF
Tuesday: Swim 20-minutes
100-meter warm-up (choice stroke)
8 x 25m freestyle (15 seconds rest)
4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
100 kick choice (grab a kickboard)
100m cool-down choice
Total: 700m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (1-minute jog, 2-minute walk)
3-minute cool-down walk
Thursday: Bike 20 minutes
5-minute warm-up spin
5 x (15 seconds fast spinning, 45 seconds recovery)
5 x (15 seconds hard gear/tension, 45 seconds recovery)
5-minute cool-down spin
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)
2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)
3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
150 kick choice (grab a kickboard)
100m cool-down (choice)
Total: 850m
Saturday: Run/walk 20 minutes
5-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds fast spinning, 45 seconds recovery)
4 x (15 sections hard gear/tension, 45 seconds recovery)
4 x (10 seconds standing, 50 seconds recovery)
8-minutes cool-down spin
TOTAL TRAINING TIME: 2 hours 15 minutes
I've been wanting to complete a triathlon for several years now.....I'm finally in a position where I think I can actually fit it into my crazy schedule and committ to it! We'll see, but for now here is the training program I will follow. I hope to leave a week by week schedule of my plan to keep myself in check.
Here goes:
Week 1
Monday: OFF
Tuesday: Swim 20-minutes
100-meter warm-up (choice stroke)
8 x 25m freestyle (15 seconds rest)
4 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
100 kick choice (grab a kickboard)
100m cool-down choice
Total: 700m
Wednesday: Run/walk 20 minutes
5-minute warm-up walking
4 x (1-minute jog, 2-minute walk)
3-minute cool-down walk
Thursday: Bike 20 minutes
5-minute warm-up spin
5 x (15 seconds fast spinning, 45 seconds recovery)
5 x (15 seconds hard gear/tension, 45 seconds recovery)
5-minute cool-down spin
Friday: Swim 25 minutes
100m warm-up choice
10 x 25m freestyle (alternate between half of the lap fast arms, half recovery with 20 seconds rest)
2 x 50m (as 25 breast stroke/25 freestyle with 15 seconds rest)
3 x 50m (as 25 backstroke/25 freestyle with 15 seconds rest)
150 kick choice (grab a kickboard)
100m cool-down (choice)
Total: 850m
Saturday: Run/walk 20 minutes
5-minute warm-up walking
3 x (2-minute jog, 1-minute walk)
2 x (30 seconds faster than jogging pace, 90 seconds recovery walk)
2-minute cool-down walk
Sunday: Bike 30 minutes
10-minute warm-up spin
4 x (15 seconds fast spinning, 45 seconds recovery)
4 x (15 sections hard gear/tension, 45 seconds recovery)
4 x (10 seconds standing, 50 seconds recovery)
8-minutes cool-down spin
TOTAL TRAINING TIME: 2 hours 15 minutes
Tuesday, October 20, 2009
Saturday, October 17, 2009
Sunday, October 4, 2009
Annual Meeting 2009
Here are a few dear friends we had as guests for Annual Meeting this year all the way from
Villa Gonzalez, Dominican Republic and Frankfurt, Germany
Love you guys!!!!
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