All posts by mhill2085

Friday – Swim (on your own)

Just learned that the Aquatic Center is open again! Here’s the swim workout for Friday to complete on your own.

Warm up:
300 Free
200 Kick
100 Free
200 Kick

Main Set A:
3 x
300 Pull N/S with 30 sec RI
3 x 100 Descending 1 – 3
——————————–
300 K even 50s fast
— or—
Main Set B:
3 x
200 Pull N/S with 30 sec RI
3 x 100 Desc 1-3 with 15 sec RI
————————————
300 K (Even 50s Fast)
Cool Down:
100 choice

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.