November 7, 2017 – Swim/Bike

November 7, 2017 – Swim/Bike

Supplemental swim or bike

Swim

Warmup:

4 x 75 yds EASY (swim, kick, pull)

Skills and Drills:

4 X 75 yds (25 drill/25 swim/25 drill)

4-8 X 25 yds – build slow to fast

Main set:

2-4 x 100 yds moderate pace

2-4 x 75 yds moderate pace

2-4 x 50 yds fast, but not sprint

100 EASY choice stroke

2-4 x 100 yds moderate pace

2-4 x 75 yds moderate pace

2-4 x 50 yds fast, but not sprint

2 x (4×25 FAST!)

Cool down:

100 choice stroke EASY

 

Total yards: 2000-3000

Notes: give yourself between 10-15 seconds rest between each set and at least 15-20 seconds rest between each interval. The exact paces you do each interval is not critical at this point. We want to emphasize swimming at different paces/intensities and avoiding swimming at the same pace for the entire workout.


Bike

Warmup: 15 minute bike warm up routine

Drills: 5×30 seconds single leg spinning (each leg)

Workout: 20-35 mins of work. Spin-ups. Slowly spin-up to maximum rpm over 30 seconds (this should be at a low enough gear that you can go 120+ RPM), (4:30 minute recoveries in aerobic Zone 2). Repeat 4-7 times.

Cooldown: 10 minutes @ Zone 1

Notes: During the single leg exercise focus on applying force throughout the whole pedal stroke. When riding in Zone 2, you should notice your breathing – it should be moderately deep but steady and you should still be able to talk but perhaps a bit haltingly. You should be able to sustain this sort of intensity for long periods of time.