Weekend Update- 2/9-10

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