Group A:
Group B:
Today is Valentine’s Day and many people are picking this day to tell their special loved one, family or friend how much they love them. However, this needs to be done every day!
So, tell your loved one that they mean the world to you and treat them like that all year round!
Love you guys!
Coach Torres
Registration is still open for 70.3 Santa Rosa. Here is the link if you are interested in going.
Link to Registration: http://www.ironman.com/triathlon/events/americas/ironman-70.3/santa-rosa.aspx#axzz5fQHKXVrd
Itinerary:
If you sign up, please let me know so we can arrange lodging and transportation. However, If you want to go to spectate and have fun… you are always more than welcome!
Sincerely,
Coach Torres
Hello Team ,
Enclosed you will find the schedule for this week:
Monday – 2/11/2019
Aquatic Center
5:30 am
Duration: 90 min
Sport: Swim
Saturday-Long Bike
Advanced Cycles
Arrive at 7:15, Roll out at 7:30
2-3 hours
Sunday-Run or swim on your own
Purpose: Long, easy recovery with just a few fast pick ups.
Warm up:
1000 free @ 15:00 (65%)
Main Set:
1000 Free with paddles @ 15:00 (75%)
– Focus on the high elboy catch
1000 kick with fins @ 15:00 (75%)
– You will do this with a kick board
Speed Set:
6 x 25 @ :30 sec
– Odds Easy, no breather (65%)
– Evens: Fast (90 – 95)
– Don’t skip a set and leave it on time.
Warm down:
– 350 easy (60 – 65%)
– If you are short on time, just do 100
There will be no coach for this workout. So get it done on your own!
Warm up:
5 min walk
10 easy run
6 Strides
Main Set:
3 x 2 min @ 5k with 1 min jog recovery
3 min easy run
4 x :30 run @ mile race pace with 1 min jog recovery
3 min easy jog
3 x 2 min @ 5k with 2 min jog recovery
3 min easy run
4 x 1 min @ mile race pace with 1 min jog recovery
Cool Down:
3 min walk
15 min easy jog
3 min walk
Reminder we are doing a bike session tomorrow and not a track session!
Sport: Bike/Run
Location: Downtown YMCA
Time: 5am
Duration: 90 minutes
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
Main set:
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
Purpose: Endurance training, culminating with fast 25s to train speed when fatigued.
Warm up:
400 @ :30 sec rest (60 – 65%)
– 100 swim / 200 kick / 100 swim
6 x 50 @ :50 or 1:00
– Odds: Swim or drill choice (60 – 65%)
– Evens Build to (90%)
Main Set:
3 x 400 negative split, descend 1 – 3 @ 6:20 or 7:00
– 1st 400 (60 – 65%) -> by the 3rd 400 (90 – 95%)
Speed Set:
2 x 25 free all out @ 45 or 55 sec
50 easy @ :30 sec (60 – 65%)
2 x 50 kick with board all – out @ :30 rest 100%
50 easy @ :30 rest (60 – 65%)
2 x 25 free all out @ 45 or :55 (100%)
Bonus Set:
2 x 300 pull with buoy @ :30 rest (80%)
– Focus on your high elbow catch, and drive your core on serape plane
4 x 25 all out pull with buoy @ :45 or :55
Cool Down:
100 easy (60 – 65%)
