Monday, May 22, 2006
Road to CDA 06: Weekly Plan (5/22/06 - 5/28/06)
Weekly Plan for 5/22 - 5/28
M = long continuous easy swim, 45-50 min
T = Swim 2K, do 500 wu pull/300 cd pull
8 X 50/15
4 X 100/20
2 X 200/30
W = day off, hot bath, stretch, pilates, ect. can do light upper body weight session. LIGHT, 2 X 25 for reps.
T = Bike at Sauvie, plan is to do 12 mile wu. Then 3 X 10 min TT with 5 min easy spin between. cool down to total 26-30 miles. Short easy brick run after, 20-30 min
F = Morning 30 min easy run. + 20-30 min core. P.M 3K swim, 500 wu./300 cd: Then
1 X 600, 2 X 400, 4 X 200: everything 30 sec rest
S = 20 mile easy run, some core before dinner
S = Work on call, I will ride monday memorial day for 4 hours. I may switch a couple of things around because of my work schedule on the weekend.
*Just found out that I work 7a-7p on saturday, then call until midnight. I will take sat off or do short run before work. Will thus do a bigger workout on sunday on my own.
M = long continuous easy swim, 45-50 min
T = Swim 2K, do 500 wu pull/300 cd pull
8 X 50/15
4 X 100/20
2 X 200/30
W = day off, hot bath, stretch, pilates, ect. can do light upper body weight session. LIGHT, 2 X 25 for reps.
T = Bike at Sauvie, plan is to do 12 mile wu. Then 3 X 10 min TT with 5 min easy spin between. cool down to total 26-30 miles. Short easy brick run after, 20-30 min
F = Morning 30 min easy run. + 20-30 min core. P.M 3K swim, 500 wu./300 cd: Then
1 X 600, 2 X 400, 4 X 200: everything 30 sec rest
S = 20 mile easy run, some core before dinner
S = Work on call, I will ride monday memorial day for 4 hours. I may switch a couple of things around because of my work schedule on the weekend.
*Just found out that I work 7a-7p on saturday, then call until midnight. I will take sat off or do short run before work. Will thus do a bigger workout on sunday on my own.