October 3, 2017

October 3, 2017

Supplemental swim or bike

Swim

Warmup:

200-400yds EASY freestyle

100 yds choice stroke

Skills and Drills:

2-4 sets of 50yds kick

2-4 sets of 100yds pull using buoy and paddles (if available)

Main set:

4-8 sets x 50yds (make rest interval progressively shorter every 2 sets)

1 x 100yds choice of stroke

4-8 sets x 50yds (make rest interval progressively shorter every 2 sets)

1 x 100yds choice of stroke

4-8 sets x 50yds (make rest interval progressively shorter every 2 sets)

Cooldown:

200yds EASY

 

Total yards: 1600-2700

Notes: When doing the single arm drill, hold your non-pulling arm out in front of you. Give yourself 5-10 seconds rest in between 25s when doing the build sets.


Bike

Warmup: 15 minute bike warm up routine

Workout: 20-45 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.