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