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Building the Plan

In the last post we identified my limitations, and wrote them out. Completing steps one and two, out of four to having a breakthrough preformance this year. This gets to be step 3, or Build Your Schedule. In this step, we pick one of the diciplines, and the limitations, and build a weekly schedule around breaking them down. First, we’ll review the limitations:

• Open water endurance
• Race without socks
• Conering
• Running endurance
• Running pacing

First we’ll pick off the swimming endurance. The pool is close, and the weather is good. How does one increase swimming endurance? More time in the pool of course! So while a prior week may have looked:

Sunday: Off

Monday:
AM: Hill Run 3mi, calistenics
PM: Swim 300 yards.

Tuesday:
AM/PM - Bike Commute

Wednesday:
AM: Hill Run 3mi, calistenics
PM: Swim 300 yards.

Thursday:
AM/PM - Bike Commute

Friday:
AM: Hill Run 3mi, calistenics
PM: Swim 300 yards.

Sat:
Group Ride

This gives us 900 total yards, good, but, we can do better. A week focused on swimming endurance may look:

6/22 - Swim 300m + 400m
6/23 - Spinervals 7.0 Uphill grind - 100 pushup challenge
6/24 - Spinervals 5.0 Have Mercy - Swim 800m
6/25 - Spinervals 2.0 Time Trial - 100 pushup challenge
6/26 - Spinervals 5.0 Have Mercy - Swim 800m
6/27 - Long Run - 100 pushup challenge
6/28 - Off

While this is stil only 3 days in the pool, the total yardage for this is 2300 yards, or, 1400 yards more. This week also works on some strength training as well. It also keeps us on the bike & running. Please note, that this second week, is a little lopsided, bike/swim, but it was designed while I was oncall and could not be far from the house for training.

We’ll try to keep the swim focus up for the next 2 weeks, after which we’ll change focus to the running goals for 2 weeks, and then to speed work specific to the race on Aug 3.

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