Bike and run work stayed the same this week, trying not to add too much additional stress as finals are approaching. I changed up the swims and added a few reps to the strength set.
Reminder that we have a meeting on Monday from 3:30-4pm, I will see you there!
Week Layout:
Monday: Swim #1
Tuesday: Run #1+ Strength
Wednesday: Bike #1
Thursday: Swim #2
Friday: Run #2 + Strength
Saturday: Bike #2
Sunday: OFF
Swim Workouts:
Swim #1: Fun day with some sprinting mixed
in!
Warm up:
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)
Main Set: Set up for group swim, so
we all went on the same intervals.
6x75's to 100's - get in what you can on a 1:30 interval
- Pulling those
9x50 on 1:00 interval - no gear
- #1: Fast
- #2-3: Easy
6 rounds of the below w/fins on:
- 25 SPRINT on 40"
- 50 easy on 1:20
- If you have more than 1 person in your lane then gap by 10 seconds for
cleaner water.
(1350 to 1650 main set)
-
A’s: Do 100’s on the 1:30 interval set
-
B’s: Do 75’s on the 1:30 interval set
2nd portion:
Mental training - only have 6 stay for the 6-6:30 segment.
Swim either a 500 (B’s) or 750 (A’s)
- swim it as: 100 cruise, 25 push (80% roughly)
- Goal: Stay mentally engaged, counting your laps, but more importantly, not
letting your form go to crap at the end of a tiring work/training week.
Warm down:
100 easy swim
100 kick
100 easy swim
Swim #2:
Warm up:
300 choice
300 Drill/swim x50’s w/fins
300 kick/swim x50’s w/fins
(900 warm up)
Main Set: Medley
option - IM order for 4 rounds of the below
2x25 kick on 15" rest
2x50 on 15" rest
- 25 drill/25 stroke
2x100 on 20-30" rest
- Round 1: fly/free/fly/free
- Round 2: back/free/back/free
- Round 3: breast/free/breast/free
- Round 4: IM
150 pull on 30" rest - a little extra before starting the next round
(500 round/2000 main/2900 total)
Main Set: Freestyle option
2x25 kick on 15" rest
2x50 on 15" rest
- Breath every 5th stroke
2x100 on 20-30" rest
- Round 1: 60% effort
- Round 2: 70%
- Round 3: 80%
- Round 4: 90%
150 pull mellow on 30" rest - a little extra before starting the next
round
(500 round/2000 main/2900 total)
Warm down:
100 easy swim
100 kick w/fins
100 easy swim
- Total 3200 yards
B squad: Skip
round #1 and do Rounds 2, 3, and 4. Making it a 2700 workout
Bike Workout:
Bike #1: Race effort intervals
- Both Groups: 45’
ride
-
Warm up:
o 10’
@RPE 4
o 5x30”
spin up/30” soft pedal
-
Main Set: x6
o 1’
@RPE 8-9
o 4’
@RPE 4
o 30’
main set/45’ total
Bike #2: Longer ride
- Both Groups: 75’
ride
-
75’ @RPE 4-5, steady pressure on the pedals for
this ride. We’ll bump up the time frame as it gets nicer outside.
Run Workouts:
Run #1: Base Run + once up the service hill
-
These are great foundation runs, though they
seem like nothing special, it builds the foundation for harder and longer runs
down the road.
-
A workout: 45min @RPE 4-5
-
B workout: 40min @RPE 4-5
-
C workout: 30min @RPE 4-5
Run #2:
Pick ups
- A workout:
60+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- B workout: 45+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
- C workout: 35+’ running at RPE 4 (doing 4:30 @RPE 4/ 30” @RPE 7)
Strength Workouts:
5 rounds, circuit format. Take 30-60" between
rounds:
- 7 burpees
- 7 TRX rows or pull ups, or lat pull down
- 40" Plank
- 7 push ups
- 50 flutter kicks (counting one leg, so 100 kicks if counting both legs)
- 7 body weight squats
Stretches:
