October 31, 2017 – Swim/Bike

October 31, 2017 – Swim/Bike

Supplemental swim or bike

Swim

Warmup:

200-400 yds EASY freestyle

200-300 yds choice stroke

200 yds free

100 yds choice stroke

Skills and Drills:

2-4 x 125 yds (25 kick/75 steady/ 25 build slow to fast)

 

Main set:

3 x 200 yds (ADVANCED SWIMMERS ONLY)

100 choice stroke

3 x 100 yds

50-100 choice stroke

3 x 50 yds

50-100 choice stroke

2-4 x 25 yds build slow to fast

2-5 x 50 yds FAST

 

Cool down:

200 choice stroke EASY

 

Total yards: 1800-3400

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

Workout: 20-40 mins of work. Similar to a previous workout with slightly more work in Zone 2, we will once again be playing with cadence and low intesity zones to get you familiar with different intensities, zones and cadences.

2-4 rounds of (2 mins @ Zone 1 spinning at high cadence 90-95 rpm, 6 minutes @ Zone 2 between 80-90 rpm, 1 minute @ Zone 3 between 70-80 rpm, 15 seconds @ Zone 5 power intervals – out of saddle, 45 seconds @ Zone 3)

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.