November 14, 2017 – Swim/Bike

November 14, 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: 30-45 mins of work. We will be playing with different zones and including a couple power intervals.

2-3 rounds of 15 minutes (2 mins @ Zone 2 spinning at cadence 90-95 rpm, 6 minute at Zone 3 between 70-85 rpm, 15 seconds @ Zone 5 – power interval in high gear/low cadence/out of saddle, 1 mins @ Zone 1 easy, 15 seconds @ Zone 5 – power interval in high gear/out of saddle, 1 mins @ Zone 1 easy, remaining time in Zone 2 cadence 90-95 rpm). 

Cooldown: 10 minutes @ Zone 1

Notes: During the single leg exercise focus on applying force throughout the whole pedal stroke. When riding in Zone 3, your breathing should be very deep – conversation would be limited to a word or two here and there but breathing is still controllable and not ragged or gasping. You should be able to sustain this sort of intensity for 30-45 minutes.