Swim Workouts
WU: 400 swim easy; 200 kick (on sides and on back)
MS: -6 x 100 (75 drill 25 swim) Choose 3 different drills. Do each twice. on :15 rest
-500 easy free
-4 x 50 (25 drill/25 swim fast) on :10 rest
-100 kick
CD: 200 easy swimWater & Land
Warm-up: 1000yd yards (easy swim, drills, kicking)
Main Set: 10 X [dryland-10 toes raises, 10 lunges, 10 pushups, 3 pull-ups, 10 crunches or V-sits; by a 100 IM swim]
2nd Set: 4 x 50 fast on 5-10 seconds rest; 300 pull; 4 x 50 fast on 5-10 seconds rest
Cool-down: 100 easy swim
Down Ladder
WU: 100 drill, 100 kick, 100 drill, 100 kick.
MS:
400 at T-pace.
50 kick easy.
350 at T-pace.
50 kick easy.
300 at T-pace.
50 kick east.
250 at T-pace.
50 kick easy.
200 at T-pace.
50 kick easy.
150 at T-pace.
50 kick easy.
CD: 100 drill.
50 kick easy.
500 swim good form.
Total—3100
5000+ Workout
800 easy warm-up (continuous)
6 x 50 :10 rest (25 scull/25 point-to-point swim–lengthen stroke, pause while reaching with one arm as you finish with other)
6 x 75 build on :10 rest
4 x 100 50 kick build/50 swim :10 rest
50 easy
3 x 150 negative split on :10 rest
2 x 200 negative split pull with paddles and buoy on :10 rest
1 x 100 all out! What was your time?
50 easy
2nd Main set:
6 x 200 swim on :15 rest interval (Go for it! See how fast you can swim these without missing that interval)
3 x 100 IM :10sec rest
5 x 100 kick (odds: on back, evens: with board) on :10 rest interval
500 pull with paddles and pull buoy (strong, steady pace)
Easy Cool-down
Cycling Workouts
Instead of heading out alone for your next high intensity interval workout grab your 2 or 3 most fave riding partners, heart rate monitors, and/or power meters. Map-out a 20 to 30-mile course. Start your ride at a conversational pace spinning at a high cadence for the first 5 to 8 miles or 20 to 30 minutes. Pay attention to your form and tune-in to your body. Is your core supported? Are you your shoulders relaxed? Any “dead” spots in your pedal stroke? When all parties are sufficiently warmed up…flip the switch and get ready to drop the hammer!
The Workout:
• Line-up in your best “photo-opp” paceline. The leader pulls the group at just a few beats below their lactate threshold heart rate (LTHR) or Anaerobic Capacity Power Zone 6 for 3 minutes then drops to the back of the paceline.
• Each person takes a turn leading the pack at the mentioned intensities for 3 minutes X 3 turns.
• On the 4th rotation riders pull for 3 minutes each at an easy conversational pace, paying attention to a smooth, high-rpm cadence.
• Then…REPEAT! Or if short on time…start your cool-down. At least a 15-minute easy spin cool-down will be crucial! Cool-downs facilitate the removal of lactic acid by circulating oxygen-enriched blood throughout the muscles.
Running Workouts
Hill repeats & long-slow-distance runs are just the kind of thing to get those endorphins coursing through your veins!
In addition, pay attention to your form at all times. Be sure to keep a straight spine surrounded by relaxed appendages. Initiate a slight lean forward and let gravity to the rest!
Tweaking one’s run stride comes with some consistency. Before messing with what you have, see what works for you, keep that and then build from there.
Be well, run well.
