Week 42 2011

After a week of compulsory rest, i started this week with the new season. On monday i was very busy with my training trainingsschedule. During the week í already noticed that i didn't exactly follow my schedule. Because i did sleep less this week, i wasn't fit enough. So i only did endurance run's this week. Due to the period of the year, cycling goes back to once a week and running to four times.

Although the wheaterconditions were horrible last weeks, at the end of this week it's sunny wheater but cold. It's gonna be an long period and as you know not my time of the year.



Trainingsschedule week 42

Bycycle
1e training
90' endurance training on dt1/2

Run
1e training
60' endurance run
2e training
60' endurance run
3e training
60' endurance run

Swim
1e training
600 meter inzwemmen
6 x 50 meter rug, r=20"
100 meter samengestelde rugslag
12 x 25 meter (alle slagen)  eerste weg asl laatste aan komt
200 meter benen
200 meter armen
100 meter steigerung BC
200 meter uitzwemmen
totaal gezwommen 2.000 meter

2e training
400 meter inzwemmen
4 x 250 meter (50 m. bijleggen, 50 m. slepen, 50 m. schouder aantikken, 100 m. hele slag) r=20"
200 meter duurtempo BC
4 x 250 meter (100 m. duurtempo, 75 m. op km tijd, 50 m. 110% kmtijd, 25 m. sprint) r =15"
200 meter duurtempo BC
totaal getraind 2.800 meter

3e training
350 meter inzwemmen
4 x 100 meter BC duurtempo, r=10"
10 x 50 meter BC iedere 50" starten
4 x 100 meter BC met als pauze, 10 x opdrukken, 15" rechts steunen, 15" links steunen en 10 x buikspieren
4 x 100 meter BC met iedere even baan koprol, r=20"
500 meter duurtempo
150 meter uitzwemmen
totaal 2.700 meter