FKiT TRAINING DAY 2 WEEK 1

After speaking to the roommate, and establishing the baseline yesterday, figured today would be a good day to begin to work on swimming.  I am a firm believer in the brick style workout.  This is where you take two triathlon specific events, and make them follow up each other, getting the body used to triathlon, therefore making the incorporation in training a necessity.

I thought it was important to develop goal times and goals that initially will seem relatively easy to achieve, I believe it is important to create confidence along with developing basic skill sets, this will make future training mentally achievable as well as the workouts increase in intensity it will allow him to believe he can achieve all that is set in front of him.

Swim sets were calculated off of yesterdays time.  Based it off of the 90% and 80% rule.  You never want to train at 110% every day in every training session, this will lead to physical fatigue and increased injuries.  That being said, I figured out the average 25m time from yesterday and from that lengthened the work out by 100 meters and decreased the effort to 90% vice yesterdays 100% effort.

Pool Workout
- Warm up 100m (untimed)
- 100m (2:30)
- 50m (1:15)
- 50m (untimed)
- 50m (1:20)
- 50m (untimed)
- 25m (0:35)
- 25m (untimed)
- 25m (0:40)
- 25m (0:35)
- Cool down 100m (untimed)

Bike
- Warm Up 5 mins Level 5 RPM 60-80
- 5x - 0:30 sec Level 5 RPM 120, then 1:30 Level 5 RPM 90
- 5x - 0:15 sec Level 7 RPM 120, then 0:45 sec Level 7 RPM 90
- 10:00 min Level 3 RPM 100
- Cool Down - 5:00 min RPM 60-80

Todays bike workout was a simple "interval" workout.  After a warm up, we conducted a work out in which the heart rate is elevated (from exertion), while increasing the work out.  Today's workout was infact 3 minutes longer than yesterdays baseline, however, the overal intensity was less, due to changing RPM and interval times.  

Core
- Plank L/R/C - 1 min each
- Ball Kick Out - 33 reps
- Plank L/R/C - 0:45 sec each
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:30 sec each
- Ball Kick Out - 33 reps
- 25 lb side to side, feet up - 50 reps
- Plank L/R/C - 0:15 sec each
- Ball Kick Out - 34 reps

After talking to him, he stated that he was unable to complete the second 50 m swim within the goal time, stated that he was about 5 seconds off due to abdominal cramping.  He also stated taht the "second set of core is until failure, I cant finish any of the goal reps."  It was at this time that I stressed the importance of core, all things are done thru core, with a strong core comes easier reps, less stress related injuries.

Now to see what tomorrow brings.

-Larry
FKiT Head Coach
FKiT Co Founder