December 5, 2017 – Swim/Bike

December 5, 2017 – Swim/Bike

Supplemental swim or bike



2 x (100 swim/50 pull/100 swim/50 pull)


16×25 (4x kick/drill/build/fast by 25)


Main set: perform these at moderate pace with 10 seconds between intervals

2-3 x 50 yds

2-3 x 100 yds

2-3 x 200 yds

2-3 x 100 yds

2-3 x 50 yds

2x (4×25 FAST. On the minute – give yourself a lot of rest but be sure to go FAST!)

Cool down:

200 yds EASY

Total yards: 2400-2900



Warmup: 15 minute bike warm up routine

Main set: 32 minutes of work.

8 mins @ Zone 2 spinning at cadence 90-95 rpm, 8×1 minute at Zone 5 between 70-80 rpm – power interval in high gear/low cadence,1 minute @ Zone 1 Easy, 8 mins @ Zone 2

Cooldown: 10 minutes @ Zone 1

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. In Zone 5 no conversation is possible and you will be gasping towards the end of each of these efforts. When riding in Zone 1 you should hardly notice your breathing at all.