Category: Daily Programming

July 9, 2018 – Swim

July 9, 2018 – Swim

SWIM

Come join the crowd at Little Campbell Lake for our group openwater swim workout. We will have three buoys set up and coach Noel out on a kayak.

Meeting at the Lake at 6pm.

Workout focus:

During the warm up lap we will focus on sighting and drafting. We will spend the first 10-15 minutes after our warm up doing sighting drills and getting in the habit of sighting every 4-6 strokes.

Main set:

4 x 10-12 minutes with each set decreasing in duration and increasing in intensity.

Set 1: Easy warm up lap. Focus on sighting – get in the habit of sighting every 4-6 strokes.

Set 2: Three laps at aerobic endurance pace with a partner. Find someone about your pace and practice alternating the lead swimmer every lap.

Set 3: Two laps around the buoys. Building speed through each lap.

Set 4: Time trial style fast lap – swimmers starting in reverse speed order every 20 seconds.

July 4, 2018 – Bike

July 4, 2018 – Bike

BIKE

This weeks bike workout can be done on a road bike or mountain bike:

We will the workout is a progression off of last weeks bike workout.

4 sets of:
– 3 min Moderate
– 3 min Hard
– 3 min Moderate
easy spin 10 minutes between each set

Depending on where you end do a 10-20 minute cool down.

July 3, 2018 – Run

July 3, 2018 – Run

RUN

Meet at Hanshew track @ 6pm

Track:

Start with the AK Athlete Warmup

If you are at track day we will then work through some agility drills

Main set:

3 sets of:

1200m (400 @ 1/2 marathon pace, 400 @ 10k pace, 400 @ 5k pace)

Rest 60 seconds

800m (400 @ 10k pace, 400 @ 5k pace)

Rest 60 seconds

400m @ mile pace

Rest 3 minutes

—-

Total distance = 7200m

 

Pacing help:

use This Calculator to calculate your paces or the following approximates (use the “training” numbers in the middle tab after entering a recent race result

Take your mile pace and divide by 4, use that number with the following additions for the following paces:

Easy + 40 seconds per 400

Marathon + 25 seconds per 400m

10k + 15 seconds per 400m (Threshold)

5k + 5 seconds per 400m (Interval)

Mile = baseline (number calculated above) (repetition)

Fast – 10 seconds per 400m

Sprint – go for it, don’t worry about time

July 2, 2018 – Swim

July 2, 2018 – Swim

SWIM

Summer is here and the water at Little Campbell Lake is perfect for swimming. Bring your wetsuits and join us for our group workout. We will have buoys set up for a proper open water workout.

Meeting at the Lake at 6pm.

Workout focus:

During the warm up lap we will focus on sighting and drafting. We will spend the first 10-15 minutes after our warm up doing sighting drills and getting in the habit of sighting every 4-6 strokes.

Main set:

4 x 10-12 minutes with each set decreasing in duration and increasing in intensity.

Set 1: Easy warm up lap. Focus on sighting – get in the habit of sighting every 4-6 strokes.

Set 2: Three laps at aerobic endurance pace with a partner. Find someone about your pace and practice alternating the lead swimmer every lap.

Set 3: Buoy suicides. Swim to first buoy and back, then to the second buoy and back, then to the third buoy and back

Set 4: Swim fast to the first buoy, then settle into your comfortable race pace. Once past the last buoy swim fast back to shore.

June 27, 2018 – Bike

June 27, 2018 – Bike

BIKE

This weeks bike workout can be done on a road bike or mountain bike:

The workout is a progression off of last weeks bike workout.

3 sets of:
– 3 min Moderate
– 5 min Hard
– 3 min Moderate
easy spin 10 minutes between each set

Depending on where you end do a 10-20 minute cool down.