October 24, 2017 – Swim/Bike

October 24, 2017 – Swim/Bike

Supplemental swim or bike

Swim

Warmup:

200 EASY freestyle

Skills and Drills:

2-4 x 100 yds (50 kick/50 swim)

4-6 x 75 yds (25 drill/25 swim/ 25 drill). Alternate between catch up drill and closed fist swim drill.

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

Main set: Speed pyramid

2-4 x 25 yds Fast

2-4 x 50 yds Moderate pace

2-4 x 75 yds Moderate pace

2-4 x 100 yds Threshold pace

2-4 x 75 yds Moderate pace

2-4 x 50 yds Moderate pace

2-4 x 25 yds Fast

Cool down:

200 choice stroke easy

 

Total yards: 1800-3050

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


Bike

Warmup: 15 minute bike warm up routine

Drills: 5×30 seconds single leg spinning (each leg). 30 second easy spinning between legs.

Workout: 30-45 mins of work. We will be playing with cadence and including a couple power intervals.

2-3 rounds of 15 minutes (4 mins @ Zone 2 spinning at cadence 90-95 rpm, 1 minute at Zone 3 between 70-80 rpm, 15 seconds @ zone 5 – power interval in high gear/low cadence/out of saddle, 3 mins @ Zone 1 easy, 15 seconds @ Zone 5 – power interval in high gear, 3 mins @ Zone 1 easy, remaining time in Zone 2). 

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. Zone 5 is your power interval in a high gear. It should feel like you are mashing the pedals – we are recruiting more motor neurons with these hard efforts.