New spin workout

Thanks Sudie!

Over/Unders

Based loosely on a Chris Carmichael workout that I have used before.

Warm up 5-10 mins.

Main set:

2mins. hill(under LT) 

2mins. flat(LT)

3mins hill(under LT)

3 mins flat( LT)

2-3 mins recover

repeat 4times

cool down/stretch

You can start first interval sub/at LT and then try and progress intervals so you finish at LT on hills and just over LT on flats.   

Try and keep the transitions smooth from hill to flat as you take off resistance but add cadence to increase intensity.

Have fun!!

ST

swim workout 4/21: straight 100s

Thanks Will!

GOLD

WARMUP

300 free

1 x 100 @ 130 Mile Pace
1 x 100 @ 1:40 Easy
2 x 100 @ 1:30 Mile Pace
1 x 100 @ 1:40 Easy
3 x 100 @ 1:30 Mile Pace
1 x 100 @ 1:40 Easy
4 x 100 @ 1:30 Mile Pace
1 x 100 @ 1:40 Easy
4 x 100 @ 1:35 faster
1 x 100 @1:40 Easy

3 x 100 @ 1:35 faster
1 x 100 @1:40 Easy
2 x 100 @ 1:35 faster
1 x 100 @1:40 Easy
1 x 100 @ 1:35 faster
1 x 100 @1:40 Easy

COOLDOWN: 200 free

	3300 YARDS

 

SILVER

WARMUP

300 free

1 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy
2 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy
3 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy
4 x 100 @ 1:45 Mile Pace
1 x 100 @ 1:55 Easy

3 x 100 @ 1:50 faster
1 x 100 @1:55 Easy
2 x 100 @ 1:50 faster

COOLDOWN: 200 free

	2500 YARDS

 

BRONZE

WARMUP

300 free

1 x 100 @ 2:00 Mile Pace
1 x 100 @ 2:10 Easy
2 x 100 @ 2:00 Mile Pace
1 x 100 @ 2:10 Easy
3 x 100 @ 2:00 Mile Pace
1 x 100 @ 2:10 Easy

3 x 100 @ 2:05 faster
1 x 100 @ 2:10 Easy
2 x 100 @ 2:05 faster

COOLDOWN: 200 free

	2000 YARDS

 

swim workout 4/18

warm up:
300 free

Main set:
9x75: kick, drill, swim
swim, drill, swim
swim

25 scull

10 x 50: odd 50s easy doing a stroke other than free
even 50s hard on 1 min.

4 x 100 on 1:45
4 x 100 on 1:300
3 x 200 descending on 3:30

200 cool down

3100 yards

Cycling Workout 23: another workout to do on the trainer/stationary

Thanks Instructor Sudie!

WU: 7-10 mins.

Loop 1

10 mins

Standing flat:30/Seated flat:1min

St F:45/SF :45

StF: 1min/SF:30/"sprint:30(or high cadence

Standing Climb:30/seated climb:1min

STC:45/SC:45

STC 1min/SC:30/Sprint on Hill:30(or high cadence)

Loop2:

13mins

StF:45/SF:1.15

StF:1min/SF:1min

StF 1.15/SF:45/Sprint:30

STC:45/SC:1.15

STC:1.15/SC 1min

STC:1.15/SC:45/Sprint on hill:30(or high cadence)

Loop 3

16 mins.

STF:1min/SF:1.30

STF:1.15/SF:1.15

STF:1.30/SF:1.0/Sprint:.30

STC:1/SC:1.30

STC:1.15/SC:1.15

STC:1.30/SC:1Sprint on hill .30(or high cadence)

CD

This profile has three levels.  Each one gets longer as you progres.  The flats can be done at 85-95rpms(Zone 2) the hills increase resistance each level and work up to top of Zone 3.   In the sprints I let the class go up to and maybe just over LT.  Just see how what kind of energy and feedback you get from the class.  I used the hills as a Strength Zone workout and the flats as Endurance Zone.  

Playlist:

 WU-Downpipe

extra warm up- functional training: Changing-Airborne Toxic Event:

Loop1

Time is Running Out-Apollo Four Forty

Sultans of Swimg/Dire Straits

Loop 2:

Sorry(Paul Oakenfold Remix)/Madonna

Ride(Gabriel Diggs Two Sixty Air Remix)

Loop:3

In A State:Unkle

Don't Give Up/Chicane

CD:

Three Seed/Silversun Pickups

Sunday/Moby

4/14/11 cycling workout and playlist

Sorry, I have been slacking on this, but with the run up to Nationals last weekend and our recovery this week not much has been going on workout wise. Here is what we did Thursday in cycle class.

warm up:
5 min. easy
4 min one leg isolations, 30 sec. each leg
3 min; 30 sec. easy x 30 sec. climb

Main Set: 3 loops

Loop 1:
3 min. flat; 30 sec. easy x 30 sec. push @ level 6
4 min. climb; inc. tension every 1 minute
3 min. flat; 30 sec. easy x 30 sec. push @ level 6

Loop 2:
4 min. climb; inc. tension every 1 min.
6 min. flat; 30 sec. push x 30 sec. easy; 20 x 20, 15 x 15, 10 x 10, 5 x 5, then go back up ladder. Level 6-7
4 min. flat; jumps; 15 sec. in saddle x 15 sec. out of saddle

Loop 3:
6 min. flat; do same ladder as above but push out of saddle every time, level 6-7
6 min. climb, inc. tension every 1 min. level 6
5-6 min. flat; inc. pace every 1 min. (sprint last minute). level 7

Cool Down:
5-10 min. easy

Total Time 1 hour

Playlist-


August Moon 4:37 Evolve Happy Hour In the Gene Pool Electronic 6 4/16/11 6:36 PM
Brimful Of Asha (Norman Cook Original Radio Edit Remix) 4:01 Cornershop Digital Empire 2 - The Aftermath (Disc 2) Electronica/Dance 2 2/24/11 7:21 PM
MoneyGrabber 3:10
Late Nights and Street Fights 3:12 22 11/18/10 7:45 PM
Track 09 3:54
Fader 3:06 1 4/13/11 12:15 PM
Dog Days Are Over 4:13 Florence + The Machine Lungs Alternative 4 4/12/11 6:44 AM
comin' back 5:38 3 12/22/10 2:02 AM
Shutter Speed 3:54 Yppah Gumball Machine Weekend - EP Electronic 45 4/4/11 7:01 AM
Breakdown 5:52 1 3/25/10 7:20 PM
6 Underground (Perfecto Mix) 6:07 Sneaker Pimps Becoming Remixed Rock 11 3/18/10 5:04 AM
ya mama 5:38 9/30/10 8:09 PM
Drive 3:56 No North Beyond the Black Alternative 4 12/9/09 2:32 PM
My Unusual Friend 4:04 Fruit Bats The Ruminant Band Rock 5 4/11/11 7:09 AM
Up Against the Wall 7:06 Peter Bjorn and John Writer's Block Alternative 12 7/9/10 10:22 PM

adapt. listen to your body. rehydrate. eat plain foods. be confident: the work's done. being healthy-not logging miles-is key.

swim workout 3/23

Warm up:
200 free

Main set:
600; 200 free, 200 tenn. tumble, 200 free
500 free; no wall
400 free; IM every 4th 100
500 free; kick every 4th 100
400 free; no wall

8 x 25 sprints on :30

Cool Down:
200 free

Total: 3000 yards