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March 23, 2019 – Swim

March 23, 2019 – Swim

SWIM GNT: WU:200 EASY4×25 kick4×25 drill4×25 swimMain set:8×25, 15 sec rec4×50, 20 sec rec8×25, 15 sec rec4×50, 20 sec recCD:100 EASYtotal yards: 1400————————————————Lavaman:WU:400 EASY2-4×75 (25 kick/50 swim)3-6×50 (25 drill or choice stroke/25 free)Skills & Drills:w/ fins: 2×25 underwater dolphin kick no breathers. 4×25 Build slow to fastMain Set:(2×100 @ CSS to feel the pace)800 @ …

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March 22, 2019 – Run

March 22, 2019 – Run

RUN GNT:20-40 minutes of continuous running at a comfortable/conversational pace ———————————- Lavaman:45-60 minute run10 minute EASY to begin with, then with 30 second pick ups every 5 minutes.

March 21, 2019 – Bike

March 21, 2019 – Bike

BIKE Warm up:10 minute warm up (4,3,2,1 routine) Main set:1 min @ 105% FTP10 min @ 90-95% FTP1 min @ 105% FTP5 mins EASY 1 min @ 105% FTP10 mins @ 90-95% FTP1 min @ 105% FTP5 mins EASY8 mins @ 90-95% FTP Cool down:5-10 mins EASY Optional:Skip 5-10 min EASY cool down. 15-20 min …

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March 19, 2019 – Run

March 19, 2019 – Run

RUN GNTers:4-5×5 mins at conversational pace with 2 mins walking between ————————————————– 10 min warm up followed by dynamic exercises Main set:9 min @ 10k, 2 min rec.2×800 @ 5k pace, 90 sec rec. between 800s9 min @ 10k pace