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December 7, 2018 – Run

December 7, 2018 – Run

RUN Endurance run: 30-45 min broken into two or three 15 mins intervalsEach 15 minute interval are broken into 2, 8, 5 minute intervalsFirst 2 minutes: Easy Zone 1Second 8 minutes: Zone 2Last 5 minutes: Zone 3 leading to a stride pace for last 30 seconds OR 30-45 minutes of mixed Zone 1-3 aerobic activity …

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December 6, 2018 – Bike

December 6, 2018 – Bike

Warmup:10-15 minute bike warm up routine Main set:2-3 rounds:5 minutes4 minutes3 Minutes2 Minutes1 Minute* Goal is to start in zone 1 and end in zone 5 – so gear to do so but maintain 80-95 RPM* Cooldown5-10 minutes easy spin – then roll out your TFL and GLUTES

December 5, 2018 – Swim/Strength

December 5, 2018 – Swim/Strength

SWIM WU:400 EASY2-4×75 (25 kick/50 swim)3-6×50 (25 drill or choice stroke, 25 free)Skills & Drills:4-8×25 drillMain Set:200 steady pace2×100 Build within 1004×50 fast with lots of restRepeat set 1-3 timesCD:200 EASY Total yards: 1600-3200 Strength Base Week 2: Day 3 Warmup  2-4 Sets – Control of each movement is most important. Keep loads light and …

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December 4, 2018 – Run

December 4, 2018 – Run

RUN 5-10 min warm up followed by dynamic stretches and agility drills Main Set: Todays workout will focus on our 10k pace with some faster intervals thrown in the mix. The first part of each set (1x’s) are at your 10k pace and the 100s are fast!1x1600m, 2x100m1x1200m, 2x100m1x800m, 2x100m1x400m, 2x100m60 seconds rest between 1x’s …

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