Mike Fecik | Build Week Of Training | 2.6 – 2.12

An early season training block with a focus on running and hitting higher volume on the run without sacrificing swimming and making sure to hold bike fitness. This was the second week of a build before a cut back to an easy week of training to allow for rest and recovery. What is not accounted for in the training is rolling and stretching sessions throughout the day.

Lower Body Strength Session / 2.6.17

 

Back Squats-Working set of 10×3

Front Squats-Working set of 8×3

Stiff Leg Deadlifts-3 sets of 6 increasing weight, 2 sets of 10 at top weight

Good Mornings 10×2

Strict Toes to bar-10×3

 

Swim Set (Done immediately following the lift): 5200 meters

500 warm up

1500 paddle pull with band and Towel (60)

1500 paddle pull (60)

1500 swim Descend each 500 (60)

200 cool down

2.7.17

AM Run: 6 miles

Including 10 hill repeats of 30 seconds

Focus on proper form and speed

PM Bike: 2.5 hours

Including 5×2 mins at 90% of max+3 mins easy

 

2.8.17

AM Run: 10 miles

All endurance paced, keeping it nice and relaxed.

Average pace at 7:16

 

PM Upper Body Strength Session:

Bench Press-Top set at 4 sets of 2

Face Pulls-20×3

Single Arm DB row w/3 second hold-12×3

Z-press-12×2, increase weight, 10×2

3 Way Shoulder Raises: 20/directionx3

V-Ups: 25×3

 

2.9.17

Run: 5 miles with speed work

1 mile WU

1 mile at 7:00 pace

1 mile at 6:40-6:36

1 mile decreasing from 6:30 to 6:00/5:50 pace

1 mile CD

 

IM Swim (done immediately following run): 3850 meters

WU 400

400 kick

200 as (50 build/50 easy)

12×50 free on :50

5×100 free on 1:40

4×25 fly on :40

4×25 kick on :50

4×100 free on 1:35

4×25 back on :40

4×25 kick on :50

3×100 free on 1:25

4×25 breast on :40

4×25 kick on :50

CD: 500 easy

 

2.10.17

AM Run: 7 miles

Easy endurance miles, Avg pace at 7:22

 

PM Lift:

Sumo Deadlift-12 reps every 3 mins x5 rounds

Fron Squats- 10×2

Pull-ups- max repsx3

Barbell rows (Overhand)- 12×4

Barbell rows (Underhand)- 12×4

Plank Holds- 1:30×4 on forearms

 

triathlon

Swim (immediately after strength session): 2100 meters

WU: 800

4×100 (:15 rest) swim with paddles

4×75 (:15 rest) with band

4×100 (:15 rest) swim moderate to fast with good form

CD: 200 easy

 

2.11.17

Endurance Run: 10 miles

Average Pace 7:13

 

2.12.17

Bike: 1.5 hours

WU: 20 mins

Set: 2x through

10 mins at IM Effort (50-60 RPMs)

5 mins easy

10 mins at HIM Effort (90-100 RPMs)

5 mins easy

CD: 10 mins

 

Run (done immediately following the bike):
3 miles without pace goals letting legs dictate the pace

Average Pace 7:31

 

Totals for the week:

Swim: 11175 meters, 3 hours

Bike: 70 miles, 4 hours

Run: 41.4 miles, 5 hours

Lift: ~4-4.5 hours