Swim – Monday

Warm up

• 200 easy
• 6×75  as 50 build/25 easy on 20 sec rest.
• 200 kick with board

Technique

• 8 x 50  you will do four rounds and then repeat.  You will have 20 sec recovery in between
  • Single arm drill with the board. Hold the board in the opposite arm in front of you. Make sure you pass the board each time! Make sure you finish the stroke and touch your butt each time.
  • 50 right arm
  • 50 left arm
  • 25 right arm / 25 left arm
  • 25 Tarzan drill / 25 DPS (Distance per stroke)

• Main Set
  • 3x
  • 3×100 on 1 min rest
  • 1×200 easy on 10 sec rest
• Kick Set – when you do the kick set….. there is a purpose
  • 3×100 kick  as 20 moderate / 50 hard / 20 moderate on 20 sec rest.
• Cool down
  • 500 easy.

Base Performance – Discount

Since you are a BASE Partnered team, we wanted to remind you of your team discount. A lot of you have taken advantage of it so far this year. As a reminder, if you enter CFL30 at checkout, you will receive 30% off of your entire order. Do not combine this with the women’s kits above. You can go to direct to our BASE Performance Website Here.

Link: Website or copy paste url: https://www.baseperformance.com/collections/supplements?inf_contact_key=115ff922dc1f71b55ba741b5662dc3d285984dc5bbaef3ff27685d276f091267

Friday – Swim

Warm up:

400 Free

3 x 200 as 50 free / 100 kick / 50 free with 20 sec rI

Main Set A:

3 x

2 x 200 PUll with 20 sec RI

4 x 50 pull fast with 1 min INTERVAL

—————————————–

1 min bonus rest

8 x 50 swim with paddles best average with 1 min INTERVAL

Cool Down: 100 choice

Friday – Swim

Warm up:

400 Free

3 x 200 as 50 free / 100 kick / 50 free with 20 sec rI

Main Set A:

3 x

2 x 200 PUll with 20 sec RI

4 x 50 pull fast with 1 min INTERVAL

—————————————–

1 min bonus rest

8 x 50 swim with paddles best average with 1 min INTERVAL

Cool Down: 100 choice

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

Monday – Swim

Location: Aquatic Center
Time: 5:20 am
Sport: Swim
Note: please arrive early for you dynamic warm up

Monday – Swim

Location: Aquatic Center
Time: 5:20 am
Sport: Swim
Note: please arrive early for you dynamic warm up

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.

 

 

 

 

Thursday/Friday Update

Thursday, 8/3

Sport: Run

Time: 5:00am

Location: Downtown YMCA

Friday, 8/4

DAY OFF!

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