Wednesday – Swim

Warm up

3 x 125 as 100 Free / 25 Stroke with 15 sec recovery
4 x 50 as 25 drill / 25 tarzan drill with 15 sec recovery
6 x 100 as 50 build / 50 easy pull with 15 sec recovery
25 easy

Main set:
3 x
300 Free at 85%
3 x 100 as 75 at 85% / 25 Flutter kick on your back with 20 RI
100 easy

Kick set
100 easy kick with board
4 x 50 kick with board with 15 sec recovery
4 x 25 kick with board at 100%

Pull set:
8 x 150 pull as 50 85% / 50 at 75% / 50 at 85%

Cool down:
100 stroke

Weekend Update: 8/5-6

Saturday, 8/5: Long Bike/Run

Time: 6:15am meet, 6:30am rollout

Where: Advanced Cycles

Bike: (3 hours)

Warm up: (45 minutes)
30 min at 60% with cadence at 90 rpm
5 x 1 min at 95 % of FTP with 2 min easy

Main Set: (2 hours)
2 hours at 70 – 75%

Cool Down: (15 minutes)
15 min easy

Run: (20 minutes)
20 min aerobic pace

Sunday, 8/6: Long Run

On your own!

Warm up: (15 minutes)
10 min at easy pace
5 min building to Zone 2 or your long run pace

Main Set: (60 minutes)
20 min at your low end of your long run pace
20 min at your higher end of your long run pace
20 min at your low end of your long run pace

Focus on your breathing and your heart rate at the same time

Cool Down: (5 minutes)
5 min walk
Make sure to incorporate foam rolling and stretching.

 

 

 

 

Wednesday – Swim

Challenge: Focus on your pace
Warm up: 500 choice
Kick: 8 x 50 Flutter on 1 min RI
Drill: 600 – as 25 right arm / 25 left arm / 50 free
Swim: 12 x 100 on 90 sec – every third 100 is non-free
100 easy
Pull: 300
Swim: 4 x 25 Free on :45 – add up total swim time
100 easy
Swim: 2 x 50 free on 1:15 add up total swim time – beat total time of 4 x 25
100 easy
Swim: 100 free – beat total time of 2 x 50
Cool Down: 200

Succeed!