Thursday, March 24, 2011
Wednesday, March 23, 2011
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
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
Tuesday, March 22, 2011
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
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
Monday, March 21, 2011
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
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
Friday, March 11, 2011
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!
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!
Wednesday, March 9, 2011
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
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
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
Monday, March 7, 2011
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
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
Sunday, March 6, 2011
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!
Thursday, March 3, 2011
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
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
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
Wednesday, March 2, 2011
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
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
Tuesday, March 1, 2011
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.
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.
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