Category: Strength

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 13, 2019 – Swim

March 13, 2019 – Swim

SWIM

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:
4×75 @ CSS – 3 sec, 10 sec rec
600 @ CSS, 60-120 sec rec
4×50 @ CSS – 3 sec, 10 sec rec
(500 @ CSS, 60-120 sec rec) optional
CD:
200 EASY

Total yards: 2450-2950

GNT:

WU:
200 EASY
4×50 – 25 kick/25 swim
4×50 – 25 drill/25 swim (use your favorite swim drill for these 50s)
Main set:
4×25
4×50
4×75
4×25
CD:
100 EASY

Total yards: 1400

 

STRENGTH

As we get closer to race day, we like to start to phase out our strength sessions to make sure we are focused on 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 toward 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/4BOTvaRaDjI

 

Then 4 sets:

20 hollow rocks

15 banded good mornings (light but focus on good range and glute activation)

10 pushups @2112

5 KB front rack squats (5 each arm, 10 total) @3211

March 6, 2019 – Swim/Strength

March 6, 2019 – Swim/Strength

SWIM

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:
4×75 @ CSS – 3 sec, 10 sec rec
4×25 FAST, 45 sec rec
2×200 @ CSS, 15 sec rec
4×25 FAST, 45 sec rec
4×75 @ CSS -3 secs, 15 sec rec

Optional:
4×25 FAST, 45 sec rec
4×100 @ CSS, 15 sec rec

CD:
200 EASY

Total yards: 2550-3050

Strength

As we get closer to race day, we like to start to phase out our strength sessions to make sure we are focused on 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 toward 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 Link here

Then 3 sets:
60 second plank from hand
60 second wall sit marches (alternate lifting each leg for about 2 – 3 seconds, dont rock back and forth)
40-60 second hang from bar

March 3, 2019 – Bike/Strength

March 3, 2019 – Bike/Strength

BIKE

10 minute warmup

4-5 x 3 minutes zone 5
(3-minute recoveries). Stay seated on each. 60-70 rpm.

Then ride 20 minutes in the heart rate 3-4 zones

———

Strength @ 5pm – CrossFit Northern Exposure. $5 drop in.

Continuing our progressions this week (3rd week)

Warmup:
Back foundations (follow along)

A1: RNT Reverse lunge
4 x 6-8 (Front rack KB this week)
rest 60
A2: Pullup
4 x 5 – increase weight or use a smaller band
Rest 60

Bulletproofing:
3-4 rounds:
10 Trap 3 raise
20 KB Deadbug
10 step downs
Suitcase carry (heavy)

February 27, 2019 – Swim/Strength

February 27, 2019 – Swim/Strength

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

Skills & Drills:
4×50 (25 drill/25 swim)

Main Set:
4×50 @ CSS – 5 sec,
4×100 @ CSS, 15 sec rec
4×25 FAST, 1 min rec
4×75 @ CSS -3 secs, 15 secs rec
Repeat main set after 2 min rec

CD:
200 EASY Total yards: 2300-3300

CSS is your 1500m race pace – try to dial in consistency on these days. CSS-5 means 5 seconds faster per 100 than your css (or 2.5 seconds faster per 50)

Strength

On Wednesday we have simple strength workouts that, over time, build a really strong base for us to bulletproof our endurance activities. 

Warmup:
3-4 Sets: focus on great movement, don’t rush
30sec Contralateral deadbugs
rest 15sec 
15m Quadruped Crawl (move very slow and deliberately)
rest 15sec 
10 Jeffersons Curls Light 
rest 60-90sec

3-4 rounds, rest exactly 30 seconds between movements
Station 1: 16 alternating glute bridge floor press (non pressing arm stays up – 8 each arm – working these again from 2 weeks ago, try to increase weight)
Station 2: 15-20 prone hamstring curls (banded is ok, lay on bench or floor)
Station 3: 10 Archer ring rows, tough
Station 4: 10 goblet squats @32×1