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
Subscribe to:
Posts (Atom)