Tag: GNT

March 30, 2019 – Swim

March 30, 2019 – Swim

SWIM

GNT:
WU:
200 EASY
4×75 – 25 kick, 25 drill, 25 swim
4×50 – 25 choice stroke, 25 swim
Main set:
3×50, 15 sec rec
2×75, 20 sec rec
1×150, 30 sec rec
2×75, 20 sec rec
3×50, 15 sec rec
CD:
100 EASY
Total yards: 1550

Lavaman:
Morning swim at course practicing sighting. Bike 20-30 mins easy followed by 10-15 min run off bike

March 29, 2019 – Run

March 29, 2019 – Run

RUN

GNT:
30-40 mins of continuous running at conversational pace. Start first 10 mins EASY and finish with 5 mins of EASY cool down

Lavaman:
Morning swim at course. Bike on course 20-30 mins followed by 5-10 mins run off bike

March 28, 2019 – Bike

March 28, 2019 – Bike

BIKE

GNT:
10 minute warm up
3- 5 sets of:
2 minutes Zone 3
2 minutes Zone 1
15-20 Seconds Zone 5
2 minutes Zone 1
10 minutes cool down

Zone 1: You can talk easily
Zone 3: Slightly labored breathing. You can speak just a few words at a time
Zone 5: Hard, heavy breathing. It is impossible to speak


Lavaman:
10 min warm up,
10 minutes @ 75% FTP
3 min @ 90-95% FTP
10 min @ 80% FTP
3 min @ 90-95% FTP
10 min cool down

March 27, 2019 – Swim

March 27, 2019 – Swim

SWIM

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

Lavaman:
WU:

400 EASY
2-4×75 (25 kick/50 swim)
3-6×50 (25 drill or choice stroke, 25 free)
4×25 build slow to fast
Main Set:
4×50 @ CSS -3 sec, 10-15 sec rec
400 @ CSS, 15-20 sec rec
4×50 @ CSS -3 sec, 10-15 sec rec
200 @ CSS, 15-20 sec rec
CD:
200 EASY
Total yards: 2300

March 26, 2019 – Run

March 26, 2019 – Run

RUN

GNT:
Warm up: 10 minutes of EASY jogging
Main set: 4-5×6 mins at a conversational pace w/ 2 min walk

Lavaman:
Warm up: 10 minutes of EASY jogging
Main set: 2 miles @ goal race pace (or 15 minutes – whichever comes first)