Category: Daily Programming

August 20, 2018 – Swim

August 20, 2018 – Swim

Only a few more warm(ish) days down at the lake this year! Make the most of our openwater swim opportunities by joining us down at Little Campbell lake @ 6pm. For those with races still left on the calendar let’s continue improving our openwater swim skills.

SWIM

Meeting at the Lake at 6pm.

Workout: 3-4 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – alternate between 100 strokes fast, 25 strokes easy, down the length of the lake. 60 seconds recovery at the end of the lake.

Cool down:

1/2 lap (400 yards) Easy

August 14, 2018 – Run

August 14, 2018 – Run

Track day! Come join us as we continue to build our speed and power. This workout can be performed with or without a track, and you could even modify it to be done on hills as well.

AK Athlete Warmup

Agility (short version)

4×400 @ 10k pace

Rest 30 seconds between 400s and Rest 2 minutes before next set

6-8×400 (200 @ Mile, 200 jog)

No rest between 400s, rest 2 minutes before next set

4×400 @ 10k pace, rest 30 seconds

DONE!

 

August 13, 2018 – Swim

August 13, 2018 – Swim

Great job to all those that competed at the Moose Nugget this weekend.

Come join us down at the lake for a recovery swim. Not many weeks left before the end of summer. Let’s keep the swim workouts going strong for a couple more weeks.

SWIM

Meeting at the Lake at 6pm.

Workout: 3 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – alternate between 100 strokes fast, 25 strokes easy, down the length of the lake. 60 seconds recovery at the end of the lake.

Cool down:

1/2 lap (400 yards) Easy

August 7, 2018 – Run

August 7, 2018 – Run

Run day! We will deviate from our usual track day and meet at Kincaid Park for a Moose Nugget run preview.

  1. AK Athlete Warmup
  2. Agility (short version)
  3. Preview the first 2 miles of the run (includes the hill)
  4. Course hill repeats – 2 minutes up, 30 seconds down until you get to the top.

 

August 6, 2018 – Swim

August 6, 2018 – Swim

AK Athletes, this week we begin our final 6 week training block of the training year. For those with races in September and October it is an opportunity to sharpen our speed and technique one final time before we ramp down for the off season. For those that are done racing for the season it is a great opportunity to continue training with and supporting fellow athletes as we close in on first complete year of training. Our swim workouts have been well attended and we continue to recruit new swimmers to our group openwater sessions. Come join us for the remaining few weeks while the water is still warm

SWIM

Meeting at Little Campbell Lake at 6pm.

Workout: 3 Laps of the lake

Warm up:

Easy lap (800 yards)

Main Set:

1 lap (800 yards) Continuous pace

1 lap (800 yards) Fartlek style – swim the first 150-200 yards of each length faster than your race pace and then settle for the remainder of the length

Cool down:

1/2 lap (400 yards) Easy