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

 

Friday, Run-Track

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

Thursday – Bike Trainer

Reminder we are doing a bike session tomorrow and not a track session!

Sport: Bike/Run

Location: Downtown YMCA

Time: 5am

Duration: 90 minutes

 

Wednesday-Swim

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%)

Saturday, 2/2 Bike-REVISED

RAINING ON SATURDAY MORNING!!

Text Coach Michelle Hill at 321-662-3016 with questions

Bike Ride/Run

Where: TriPeak Studio

When: Arrive at 7:00am, Ride starts 7:15am

Duration: 2-2.5 hours

20 min run following

 

Saturday, 2/2 – Bike-Revised

RAINING ON SATURDAY MORNING!!

Text Coach Michelle Hill at 321-662-3016 with questions

Bike Ride/Run

Where: TriPeak Studio

When: Arrive at 7:00am, Ride starts 7:15am

Duration: 2-2.5 hours

20 min run following

 

Swim-Wednesday, 1/30

Warm up:

400 choice

Main Set A:

8 x 50 as 25 RT/LT, 25 Build with 20sec RI

– 1 min bonus rest –

1 x 500 @ T-Pace + :06 (15 sec RI)

2 x 250 @ T-Pace + :02 (15 sec RI)

1 x 500 @ T-Pace + :05 (15 sec RI)

5 x 100 @ T-Pace (15 sec RI)

Cool Down: 100

Weekend Update: 9/1-2

Saturday, 9/1 –  Long Bike / Run

Location: Killarney Station, Clermont

Time: 6:30am meet, 6:45 roll-out

Duration: 3 hours with 30 run after

Hill Repeats…bring enough hydration and nutrition!

Led by: Michelle

Sunday, 9/2 –  Run – On Own

Saturday – Long Bike/Run

Location: Killarney Station, Clermont

Time: 6:15am meet, 6:30 roll-out

Duration: 3-4 hours with run after

Distances will vary depending on race

Led by: Michelle

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