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April 15, 2018 – Swim

April 15, 2018 – Swim

SWIM Warm up: Swim, easy 200 yards – mix up the strokes Kick, easy 4×25 yards – 15 seconds recovery between 25s. Focus on kicking from the hips and keeping your toes pointed to reduce drag. Main Set: Swim, drill 4×25 yards – fingertip drag drill (10 seconds recovery between 25s) Swim, drill 4×25 yards …

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April 13, 2018 – Run

April 13, 2018 – Run

RUN Today we have a little explosive work followed by a steady run. Try to stay in lower Zone 2 or high Zone 1 – think marathon or easy pace. Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc.. Then: 5 sets: 5 broad …

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April 11, 2018 – Bike

April 11, 2018 – Bike

We have put in some solid time in the saddle, now we will start to increase the intensity a bit more. Make sure you complete the full bike warmup found at akathlete.com/warmups For the moderate effort today you should not feel gassed at the end. Think of a pace you could hold for an hour, …

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