Author: Lee McAuliffe

November 21, 2018 – Swim

November 21, 2018 – Swim

SWIM

WU:
300 EASY
4-6×50 drill 25/swim 25 alternating between finger drag and closed fist swimming for drill

Main Set:
5-10×25 build slow to fast with 10 seconds rest interval
100-400 steady pace
5-10×25 build slow to fast,
100-400 steady pace
200 pull
4×25 FAST

CD:
200 Easy

Total yards: 1450-2200

November 20, 2018 – Run

November 20, 2018 – Run

RUN

Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

Workout:
5 x 20 second strides (only complete strides if doing workout on a flat course). Aim for mile pace for these strides focusing on quick turnover, followed by 1 minute at a easy pace jog.

2-4x 10 minute repeats on a hilly course staying in Zones 2 and 3. Maintain high cadence and light feet on the uphills. 1 minute of walking between mile intervals. Shorten stride length and maintain quick turnover when going up hill and also downhill.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

November 16, 2018 – Run

November 16, 2018 – Run

Run

Warm up:
10 minutes of easy jogging
followed by
Dynamic Stretches

Endurance run: 30-45 min broken into two or three 15 mins intervals

Each 15 minute interval are broken into 3×5 minutes

First 5 minutes: Easy Zone 1
Second 5 minutes: Zone 2
Third 5 minutes: Upper Zone 2 leading to a stride pace for last 30 seconds

OR

30-45 minutes of aerobic activity – fat biking, skiing, elliptical