October 17, 2017

October 17, 2017

Supplemental swim or bike

Swim

Warmup:

3×100 EASY freestyle

Skills and Drills:

2-4 sets of 75yds (25 kick/25 swim/ 25 kick)

4-6 sets of 50yds (25 drill/25 swim). Alternate between catch up drill and closed fist swim drill.

4-8 sets of 25yds building speed from slow to fast per 25yds.

Main set:

2-4 sets x 75 yds (25 fast, 50 easy)

2-4 sets x 75 yds (25 easy, 25 fast, 25 easy)

2-4 sets x 75 yds(50 easy, 25 fast)

100 choice stroke easy

2-4 sets x 75 yds (50 fast, 25 easy)

2-4 sets x 75 yds (25 easy, 50 fast)

2-4 sets x 75 yds (all fast)

Cool down:

100 choice stroke easy

 

 

Total yards: 1850-3100

Notes: give yourself between 5-10 seconds rest between each 75 and at least 15 seconds rest between each set.


Bike

Warmup: 15 minute bike warm up routine

Workout: 27-45 minutes of work. Similar to last week’s bike workout with slightly more work in Zone 2,we will once again be playing with cadence and low intensity zones to get you familiar with different intensities, zones and cadences.

3-5 sets of (3 mins @ zone 1 spinning at high cadence 90-95 rpm, 5 mins @ zone 2 between 80-90 rpm, 1 minute at zone 3 between 70-80 rpm)

Cooldown: 10 minutes @ Zone 1

Notes: As you transition from Zone 2 to Zone 3, bump up the gearing to get into that lower cadence range. Remember, Zone 3 is not an all out sprint but a pace/intensity that you should be able to hold for one hour at race effort.