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

running workout 3/22: 200s

Warm up 1 mile

Do 20x200 meters at 5k race pace... simple as that

Cool down

I think this is what they did today

I went on the tread mill and did...

1 x 1600
4 x 800

swim workout 3/21

Warm up:
200 free

Main set:
1000 free
2 min. rest

100 kick, 400 free, 100 kick, 300 free, 100 kick, 200 free, 100 kick, 100 free, 100 free (do these continuously, no breaks)

4 x 25 sprints, start in middle of pool
8 x 25 sprints, triathlon start

cool down;
200 free

total yards: 3200

Cycling Image: Abu Dubai

“No matter what accomplishments you make, somebody helps you.” Wilma Rudolph

Cycle workout 3/10: Don't back down

Shout out to Sudie for tonight's class!

Warm up:
5 min. easy
4 min. 30 sec. easy x 30 sec. climb, level 5-6
3 min. 30 sec. push x 30 sex. push, level 6, flat road

Main Set;
2:30 min. push, flat road, level 6
3 min. climb, 20 sec. climb x 5 sec. hard push
3 min. push, flat road, level 6
3 min. climb, 30 sec. climb x 10 sec. hard push
4 min. push, flat road, level 6
3 min. climb, 40 sec. climb x 20 sec. hard push
10 min; flat road, push 2 min. level 7 x 1 min. easy
3 min. climb; 20 sec. climb x 5 sec. hard push
4 min. flat road, breaks/sprints

Cool down:
5-10 min. easy

P.S. For each climbing interval, climb the entire time (i.e. no breaks between intervals). Once you are done with the climbs, immediately go into your pushes on the flat. For the level 6 pushes, this is below race pace, but it is still a good strong push. Focus on keeping your heart rate in that aerobic level 6 the entire time. This is a good one for really building your cardiovascular strength!

Swim workout 3/9: TT

Warm up:
300 free

Main Set:
1650 Time Trial
3 min. rest

400: 150 free, 50 kick, 150 free, 50 kick
400: every 4th 100 IM order

50 sprint

Cool Down:
200

Total Yards: 3000

Cycle workout 23: Sudie's Can you hang profile

Thanks Sudie/Pedal-on


WU- 6mins

Round 1
Jumps-3 mins( use music as your guide to come out of saddle). L-5
Flat road with surges-30 on /30 off - 5 mins. L-6/7
Seated climb- add resistance every minute-3 mins. L8
Recovery 1 min. L4
Round 2
Jumps -3 mins. L5
Flat road with sprints-15on/45off- 5 mins. L6/7
Seated climb- add resistance every minute. L8/9
Recovery-1min. L4/5
Round 3
Jumps-3 mins. L5/6
Flat road with strong push or sprint-15on/30 off- 5 mins. L7/8
Standing Climb-3 mins. Add resistance every minute. L8/9
Recovery-1 min.  L5/4
Round 4
Jumps-3 mins. L5/6
Flat Road with sprint or strong push 20 on/40 off. L7/8
Seated climb-1 min add resist. Standing climb-1 min add resistance Seated climb-1 min.  L8/9
CD-8-10 mins.   

This profile is good for training the legs to slam into a hill and push through the shock of going from a fast pace to a heavy climb.  My question to you is, " Can you hang?".
    Pedal on Tri Dawgs!!

Playlist:
Sufani-Gaudi
American Way-Crystal Method
Welcome Back Cooper-Thunderball vs Liftoff
Breathe Together-the Mothers
Sing A Song - earth wind and fire
Stronger( Apparatus Remix)- power music
I See You Baby-Groove Armada
If Everybody Looked the Same-A Tribe Called Quest
Time is Running Out- Apollo Four Forty
Sun of A Gun- Oh Land
My Own Worst Enemy-Stereophonics
Soul Makossa-Afrika Bambaataa
How You Like Me Now-
Love The Rhythmn- Nouseshapers
The World ( is going up in flames)- Charles Bradley

swim workout 3/7

Warm up
300 free

4x125 rolling IM


4x50 free on 1:00
200 free on 3:15
3x50 free (faster than previous 50s) on 1:00
300 free: 30 sec. rest
2 x 50 free (even faster) on 1:00
400 free: 30 sec. rest
50 free (sprint)

4 x 100 free: odds pull, evens kick with 15 sec. rest

Cool Down
200 free

Total Yards: 3000

cycling image of the day: Chrissie Wellington gutting it out in the marathon

"you will make what you have work. you have to. so it is just you and your journey. a strange and wonderful freedom ..."

I picked this up from Chrissie's website. I thought this was a great quote. It really epitomized the reason why I do triathlon. Sorry for the lack of posts this weekend. I was in Albany, GA doing a race. No worries, the workouts will be back this week! 

cycle workout 3/3: Mardi Gras spin

Warm up:
5 min. easy
3 min: 30 sec. easy x 15 sec. push level 6, flat
3 min: 30 sec. easy x 30 sec. climb, level 6

Main Set:
Tonight we did something different. After the warm up, we alternated flat song then hill song.
For all flat songs, I pulled a card from a deck of cards. If I pulled out a 2 (any suit) then it became a 20 sec. sprint, 3 = 30 sec. sprint, etc. Jack = 100 sec. sprint, Queen = 110 sec. sprint, King = 120 sec. sprint, Ace = 20 sec. recovery. I used half time for recovery for each sprint. I did this for all flat songs. All intervals were done at level 7-8 (very hard pushes)
For all climbs, I had them in and out of the saddle and just climbing (active recovery).

Cool Down:
5-10 min. easy

Weight Workout 6: general workout

Warm up:
5-10 minutes easy

Legs:
2 x 10 side lungs each leg. Hold mod. weight (dumbbells) in both hands
2 x 15 squats on Bosu Ball (have the ball part on the ground for additional challenge)
2 x 15 one leg squats (15 each leg)
3 x 12 leg press, heavy weight
2 x 10 lunges (each each leg)
Immediately after lungs do half way lunges 2 x 10 each leg

Arms:
2 x 15 Tricep kick backs
2 x 15 triep extensions
2 x 15 curls (use a bar, not dumbbells)
2 x 15 reverse curls (use same weight from regular curls)
3 x 12 cable cross over (go heavy)
3 x 12 chest press machine or incline chest press (go heavy)
3 x 10 unilateral bent over row (use a bench and do 10 each arm)
3 x 10 pull ups or assisted pull up machine (go army pull up style)

Finish with push up ladder... i.e. start at 15... rest... then do 14... rest.... then do 13, etc. all the way down to one

Cool Down:
5-10 min. easy

swim workout 3/2

warm up
200: alternate 50 free and 50 kick

Main Set:
900 free
2 min rest
600 free: 150 free, 50 kick
2 min. rest
400 pull
2 min. rest
200 descend

4 x 50; sight 3 times every 25
4 x 50; tennessee tumble

2 x 50 sckull

Cool Down;
200 free

total yards: 3000

Running workout 3/1: running in the new month

Another good one by Coach Thomas... enjoy!


One mile warm-up, stretch, strides, then 6 x 1000m followed by 2 x 400m. The 1000m should be done at 10k race pace (so not as fast as the 800s we did this past week) and the two 400s at the end should be done at a faster-than-5k-race pace, aka they should be fast. We will have a 600m recovery between each 1000 (since you end at the other side of the track) and a one lap recovery between the 400s. One mile cool down, stretch, and optional run drills afterward.

swim workout 2/28: pyramid set

Another good one. This one really focused on short intervals with a lot of speed and power. Really liked it... Thanks Will

Warm up:
200 free, 100 kick, 100 free drill

Main Set:
4x50 on :45
3x100 on 1:30
2x150 on 2:15
1 x 200 on 3:15
2 x 150 on 2:15
3 x 100 on 1:30
2 x 50 on 1:00 (recovery)

200 free: scull every 4th 25
4 x 125 IM order (rotate the 50); 30 seconds rest in between each 125

Cool Down:
200 free

Total Yards: 3000

Cycle workout 22: Master spin instructor Sudie's unload the hills and playlist

Thanks Instructor Sudie! This may be one we will do down the line!

WU-5 mins

2mins build hill ( work up to level 5-6)

Set 1:

Seated Climb- 4 mins(level 8) 

unload a little hill

Seated Climb-3mins.(level 7)

unload a little hill

Seated Climb-2 mins(level 6)

unload a little hill

Seated Climb- 1 min(level 5)

Fast Flat repeats

5x (30 on 30 off) level 6-8 

1-2 min recovery

Set:2

repeat entire set with a Standing Climb

Set:3

repeat entire set riders choice.  I suggest you choose the position that you like the least!!

Cool Down and feel the beautiful ache in your legs!!

PS:

Make sure you stay on a climb for the entire set. The challenge is to take off resistance but continue to feel a hill underneath your fly wheel.  This class is designed as a strength ride so your Heart Rate should stay in Zone 3( 75-85% MHR) for the entire ride.  

Play list:

Collarbone/Fujiya &Miyagi

Shut Up and Let Me Go/Ting Tings

Sufani/Gaudi

The Winner/Crystal Method

When You Touch Me/Freemasons

We Rock It/Noiseshapers

Snakefood/Safri Duo

Smiling Faces Sometimes/Undisputed Truth

American Way/Crystal Method

The World(Is Going Up in Flames/Charles Bradley

Sunday/Moby

cycling workout 22: Save it for later

Warm up:
5 min. easy
3 min; 30 sec. push level 6 x 30 sec. easy out of the saddle level 5
4 min; 15 sec. easy level 5 spin x 30 sec. climb level 6

Main Set:
7 min. push level 7, 90 rpm
3 min. easy
2 x 3 min. push level 7 on and 3 min. off
2 x 2 min. push level 7 on and 2 min. off
2 x 1 min. push level 7 on and 1 min. off
2 min. recovery
5 min. hill climb, heavy resistance, do 4 20 sec. accelerations within the climb

Cool Down:
5-10 min. easy cool down

Total time: 60 min.

Article on body types on sports and cycling image of the day

http://www.nytimes.com/2008/08/20/sports/olympics/20bodies.html

2/24 playlist from spin

I Have Seen 5:07 2 11/18/10 7:23 PM

Radio Nowhere 3:21 Bruce Springsteen Radio Nowhere - Single Rock 9 12/29/10 8:56 AM

Rock 'n' Roll Star 5:21 Oasis Stop the Clocks Rock 3 9/22/09 7:14 PM

Brimful Of Asha (Norman Cook Original Radio Edit Remix) 4:01 Cornershop Digital Empire 2 - The Aftermath (Disc 2) Electronica/Dance 1 6/26/08 7:00 PM

Track 19 4:27 1 11/21/10 8:00 AM

Auctioneer (Live) 2:46 R.E.M. iTunes Live: From London Alternative 83 12/2/10 6:16 PM

Stand up 5:00

Track 10 3:10

Climbatize 6:37 The Prodigy The Fat of the Land Electronic 24 2/17/11 7:00 PM

Young Hearts Spark Fire 5:03 Japandroids Post-Nothing Rock 15 8/4/10 10:08 AM

Demon Eyes 3:18 1 1/31/11 11:48 AM

Rip It Up 3:22 JET Shine On Rock 36 12/20/10 9:30 AM

Song 2 2:01 Blur Blur Rock 15 3/4/10 7:42 PM

Sea and Cake - The Biz - Leeora 4:25 6 2/11/11 5:36 PM

Sure Thing 6:04 St. Germain Ultra Chilled Electronica/Dance 4 1/4/11 7:22 PM

Street Fighting Man 3:08 The Rolling Stones Singles 1968-1971 Rock 3 8/6/09 10:41 AM

2/24 Cycle workout: Slams!

This is what my class did tonight. This was a tough workout, especially since we have not done a lot of out of the saddle type workouts. Read P.S. below for more details. Special shout out to fellow SPIN instructor Joseph for the 'Slams' idea. Thanks Joseph!

Warm up:
5 min. easy spin

Main Set:
30 sec. baseline pace x 30 sec. push in the saddle, level 6 x 30 sec. push out of saddle, level 6; all flat road
1 min. baseline x 1 min. push in saddle, level 6 x 1 min. push out of saddle, level 6; all flat
2 min. baseline x 2 min. push in saddle, level 6-7 x 2 min. push out of saddle, level 6-7; all flat
3 min. baseline x 3 min. push in saddle, level 7 x 3 min. push out of saddle, level 7; all flat

-2 min. easy
-5 min. climb, increase tension every one minute, level 6
-1 min. easy
2 min. climb, 30 sec flat x 30 sec. pick up out of saddle on hill

3 min. baseline pace x 3 min. out of saddle push, level 7 x 3 min. push in saddle, level 7; all on flat road
2 min. baseline pace x 2 min. push out of saddle, level 7 x 2 min. push in saddle, level 7; all on flat road
1 min. baseline pace x 1 min. push out of saddle, level 7 x 2 min. push in saddle, level 7; all on flat road
30 sec. baseline x 30 sec. push out of saddle, level 7 x 30 sec. push in saddle, level 7; all on flat road

Cool down and stretch

Total time: 60 min.

P.S.
So there is a lot going on in this workout. The idea is to make your legs really hurt/build up that lactic acid while still maintaining good racing form/pace. Start the workout just below race pace effort. Once you are onto your first 3 min. set then you should defiantly be at race pace effort. Do not worry about rpm or turning a big gear for this one. Just have enough resistance to stay in control (for both in and out of the saddle pushes). Note, you will probably have to add a little tension to the bike once out of the saddle.
When we are biking rarely are we out of the saddle for more than 30 seconds at any one time. Any one who cycles out on the road can attest to this. The point of this workout is to really work your legs to the point of fatigue while still trying maintain your goal race pace. This is good for triathletes and cyclist alike.

2/23 swim workout

This is what we did tonight for swim. Thanks Will for another great workout!

Warm up
200 free

8x50: odds: sprint free, evens: recovery
8 x 25 triathlon starts on :40

400: free (30 sec. rest after)(Can be done with IM every 4th set)
4 x 100 on 1:30
300: no walls; 30 sec. rest after
4x75 IM (no free); 30 sec. rest in between each one
200 free on 3:15
4 x 50: sprint free on 1:00
100 kick
4x25 underwater on 1:00

100 Cool Down

Total: 2900 yards

Run workout 2/22: 800s

one mile warm up, followed by 8 x 800m repeats, then a mile cool down, with a one lap jog rest in between each one. Simple as that. Oh and pacing wise you should be looking to hit a little faster than your 5k pace, so these should be fairly quick but make sure you can do all 8!




Thanks Thomas

swim workout 2/21

This is what we did tonight

Warm up
300 free

Main Set:
500 free, sprint race pace
400 free with IM order every 100
300 free with Tarzan drill every 100
200 free descend on 3:30
100 Tennessee Tumble
500 free, do not push off walls

8 x 25 sprints, start in middle of lane @:35
2 x 100 sight drill
2 x 100: 50 free then 50 skull
100 cool down

Total: 3000 yards!

You have to see this track race accident photo!

This happened today after a crash on the track!

Running Workout: Running Drills

Like any sport, doing certain drills and exaggerated movements can help to improve your fitness and form. Are are a few for runners....

1. High Knee- kick the knees high up towards the chest while running forward
2. Skipping- sounds crazy but doing an exaggerated skip can help.
3. Rabbit hops- with both feet together load your knees with your body weight by performing a squate then push off the ground and 'hop' forward (do this as a continuous drill).
4. Strides- as the name suggests, just open up your stride and run down the street.
5. Stride on incline- same as above except you do it going up a hill. This will help to develop power behind your legs.
6. Heel Slides- i.e. kick your own butt with your heels as you run down the track, road, etc.
7. Stadium steps- run up some stairs if they are available to you after a run. This forces your body to get your knees high and your leg speed up.

Try doing some of these a couple times a week after a run. If it work awesome... if doesn't then do not do them!

weight workout: Runners Session

Runners need a a full complement of both upper and lower body exercises to help them (not just core)... here is a potential workout you could do to help improve your running. Note, I do not prescribe recommended weigh loads as each load is dependent on the person.

Warm up:
5-10 minutes

Legs:
Single leg squats (with or without weights)
3 x 10 regular squat (moderate weight)
2 sets of 20 walking lunges using moderate weight
Step ups on a box (no weight or use light weight)
2 sets of walking lunges using medicine ball with a russian twist
Finish with box jumps or run up some stairs

Arms:
2 x 10 Chest press
2 x 10 incline chest press
2 x 15 overhead press using dumbbells
2 x 15 lateral raises
3 x 10 standing reverse fly
bicep curls at the end (as many as you can do in 2 sets using heavy weight)

Finish with some abs, pushups, or pull ups (just do one of these, your choice)

Cool down and stretch.

Weight Workout: Go Big!?

Got this one from an article I read, which I will try to post shortly.

GO BIG
To harness your muscles' latent power, slip this maximum-effort gym session into your strength routine once every three to four months.
(1) 10–20 minutes easy aerobic warm-up

(2) Pick an appropriate lift for your sport, like the dead lift, bench press, or back squat. Estimate the maximum weight you think you can lift once with proper form, then do:
(a) 10 reps at 35 percentof your estimated max (EM)
(b) 5 reps at 55–60 percent of your EM
(c) 2 reps at 70–75 percent of your EM
(d) 1 rep at 85 percent EM
(e) 1 rep at 95 percent EM

(3) Do one rep of your max. If you get it and think you can go higher, try a small increase. If you can't get it, reduce weight slightly until you can complete the move. Always end on a successful lift—and always use a spotter.


Compliments of Nick Heil from Outside magazine. I will upload the article later.

Sudie Teszler playlist for 2/15 class

World in my Eyes-Depeche Mode
the Future of the Future-Deep Dish
Short Skirt/Long Jacket-Cake
Spybreak-Propeller Heads
Welcome to the Jungle-Guns n Roses
Hell's Bell's-Cary Ann Heaerst
Reign-UNKLE
Lazy Eye-Silversun Pickups
Fader-Temper Trap
Scorponok-Steve Jablonsky
I'll Be ARound-the Spinners
Money Can't Buy It-ANnie Lennox


Thanks Ma for the set!