Category: Programming

March 23, 2019 – Swim

March 23, 2019 – Swim

SWIM

GNT:

WU:
200 EASY
4×25 kick
4×25 drill
4×25 swim
Main set:
8×25, 15 sec rec
4×50, 20 sec rec
8×25, 15 sec rec
4×50, 20 sec rec
CD:
100 EASY
total yards: 1400
————————————————
Lavaman:

WU:

400 EASY
2-4×75 (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 fast
Main Set:
(2×100 @ CSS to feel the pace)
800 @ CSS, 90 sec rec
(500 @ CSS, 90 sec rec)
(300 @ CSS, 90 sec rec)
(4×25 fast, 60 sec rec)
CD:
200 EASY
Total yards: 2300-3200

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 run
10 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% FTP
10 min @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
1 min @ 105% FTP
10 mins @ 90-95% FTP
1 min @ 105% FTP
5 mins EASY
8 mins @ 90-95% FTP

Cool down:
5-10 mins EASY

Optional:
Skip 5-10 min EASY cool down. 15-20 min run off bike. Keep cadence high and settle into your rhythm


March 20, 2019 – Strength/Swim

March 20, 2019 – Strength/Swim

Strength

As we get closer to race day, we like to start phasing out our strength sessions to make sure we are focused on our race performance. We still will be doing strength on Sunday, but the focus changes a little bit in that session as well

The time that you have dedicated towards strength on Wednesdays can be used as follows:
– Optional shorter strength session (see below)
– Food prep
– More sleep
– Mobility

We encourage you to do some of the above to make sure you can perform your best come race day.

Optional strength:
12 minutes: Back foundations https://youtu.be/4BOTvaRaDjl

Then 3-4 sets:
20 ipsilateral deadbugs
20 single leg glute bridge (total)
20 shoulder taps from plank on hands
20 Cossack squats (total – unweighted but smooth and controlled)

SWIM

Gold Nugget Triathletes:
WU:
200 EASY
8×25 – 25 drill down 25 swim
4×75 – 25 kick/50 swim
Main set:
4×25, 15 sec recovery
2×75, 20-25 sec recovery
3×100, 30 sec recovery
4×25, 15 sec recovery
CD:
100 EASY
Total yards: 1450

————————————————–
WU:
400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
2×25 underwater no breathers. 1 min rest
4×25 build slow to fast
Main Set:
3×100 @ CSS, 10-15 sec rec
2×300 @ CSS, 15-20 sec rec
(2×150 @ CSS, 10-15 sec rec
3×200 @ CSS, 15 sec rec)
CD:
200 EASY
Total yards: 2250-3150

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 800s
9 min @ 10k pace