September 19, 2017

September 19, 2017

Supplemental Swim or Bike

Swim

Warmup:

300yds EASY

Skills and Drills:

2-6x75yds kick/drill/swim by 25. Alternate between finger drag and closed fist swimming for drill. Rest 10 seconds between intervals.

Main set:

4-10x50yds – Build from slow to fast for first 25, then fast to slow for second 25. Focus on controlling your speed while performing build intervals. 5-10 seconds rest between intervals.

1-4x100yds – steady sustainable pace, rest 10 seconds between intervals.

4-10x50yds – Build from fast to slow for first 25, then slow to fast for second 25. Focus on controlling your speed while performing build intervals. 5-10 seconds rest between intervals.

Cooldown:

200yds EASY

 

Total yards: 1150-2350yds

 

 


Bike

Warmup: 15 minute bike WU routine

Workout: 10-35 minutes at Zone 2

Cooldown: 10 minutes at Zone 1

Notes: Zone 1 is easy spin, Zone 2 should be something that is sustainable for about 2 hours (just at or above conversation level) Maintain gear ratio that can be maintained for warm up through the entire workout. Maintain a cadence between 85-90 rpm. This may be higher than what you are used to but is the ideal cadence to be riding. Over time this will become more comfortable and efficient.