Transition season plan emphasizing more core and strength than enduance volume. Exercises focus on injury prevention by utilizing many stabilizer muscles and single leg exercises. Core work balances work of anterior and posterior musle groups. Quality Swim, Bike and Run over Quantity during this plan. Watch and listen to Coach Casey's summary of the plan here: http://screencast.com/t/EPZlVTeLY13
60 Monster Walk each direction with resistance band 2 X 20 Single Leg Squat each leg (watch yourself in a mirror. Keep knee tracking in straight line. Load your glute by pressing through your heel) If your form begins to fail stop. Make note of how many you did correctly. 2 X 20 Single Leg Deadlifts 2 X 30 sec (Each Side) Pelvic Bridge Lift Hold with one leg extended. Keep hips even! 2 X 60 sec forearm plank 2 X 20 lateral side step ups to box each side 2 X 20 Hip Flexor 10lb lifts (stand with 10lb weight rested on top of thigh. lift knee toward chest while holding weight on thigh. Keep stationary leg and back straight, core engaged.) 2 X 20 Supermans (arms slightly bent, like parachuting) 2 X 20 Seated Straight leg lifts (setated on floor with working leg extended in front and resting leg bent. Support yourself with hands by sides. Maintain good posture.) 2 X 60 sec side plank per side
100 pull no paddles w/ buoy
5 X 50 yard catch drill: you can use fins as mentioned in the video to help you focus on the drill without losing momentum in the water.
20 sec rest between each 50
5 X 50 swim no equipment - focus on using technique from catch drill without so much exaggeration. 20 sec rest
10 X 25 leg drag using mini band twisted to a figure 8 around your ankles.
200 pull w/ buoy no paddles
200 swim moderate effort putting the drill to action.
8 X 25 yd kick with board
Do these exercises with a light resistance band building up to a moderate resistance after a few weeks of doing these exercises 2-3 a week.
Start off doing one set of 15 per arm week one.
Weeks 2-4 - two sets per arm
After 4 weeks you can being 3 sets per arm.
Keep it in Zone 2 today. Spin easy with cadence 90 for the first 10 minutes. Drills: 1 min Single leg drills / 4 reps each leg 5 min easy spin with top of the pedal drill. Focus smooth full circle pedal stroke with a primary focus on the scraping from your heel then completing the power stroke with the top of the stroke keeping power! repeat both drills once spin easy to the end pulling all the technique together.
Warm up with 10 Sun Salutations and some stretching Main Set: (do in order and stick to target rep numbers) 15 Single Leg Squats per leg aiming for a target on the floor (can elevate target if needed) 15 Single Leg Bridge lifts (firmly plant foot under base leg knee/ extend other leg strt in air) 15 Single Leg Deadlifts (hinge from hip like a see saw/ aim for target on floor w opposite hand) 15 Single Leg Side Facing Step up to bench or 18" box (hip facing box, not front facing) REPEAT SET THIS WAY: X 2 SETS Reduce reps to 8 but hold 5-10 lb weight in hands for everything except bridge lifts.
150 yds each X 4 sets: Pull with buoy NO paddles (Hard effort) Pull with Buoy AND paddles (EZ) Swim (EZ 50, Hard 50, EZ 50)