WOW - Workouts of the Week #1
For my fellow triathletes in the Annapolis Tri Crabs, most every week in recent months I have been sharing "the best of" my weekly swim, bike and run workouts. My intent is to give back to the club, be a motivator, offer varied workout ideas and, last, to raise awareness that I am a triathlon and running coach.
This morning I realized that I could share these workouts more widely through this blog. See here we go.
WOW - Workouts of the Week, March 2, 2017
We are back after vacation and after having a painful tooth extracted. Getting excited about approaching outdoor riding season!
Quote of the Week: "Out on the roads there is fitness and self-discovery and the persons we were destined to be." - Dr. George Sheehan
Swim: "Go time!"
Pick A, B or C based on your swim abilities and fitness. Written for freestyle, but feel free to substitute other strokes and adjust intervals accordingly. Key: e=easy h=hard b=build (speed up within) d=descend (each one faster) dx3 (descend every three) t-500=timed 500 meters freestyle (swim hard and note time to benchmark future progress)
A 2600 yards
Warmup: 600 (200 swim, 200 kick, 200 pull). Pay special attention to form on this warmup and use the better form in the following timed 500 meter swim (T-500).
# and Yards Total Yards Interval
1X100 100 1:40
1X500 500 T-500: swim hard, rest :10 between 100’s, note time minus :40
4X50 200 0:55
4X75 300 1:15
4X100 400 1:40
4X75 300 1:15
4X50 200 0:55
B 2200 yards
Warmup: 600 (200 swim, 200 kick, 200 pull). Pay special attention to form on this warmup and use the better form in the following timed 500 meter swim (T-500).
# and Yards Total Yards Interval
1X50 50 1:10
1X500 500 T-500: swim hard, rest :10 between 100’s, note time minus :40
2X50 100 100
4X75 300 300
1X100 100 100
4X75 300 300
3X50 150 150
C 1600 yards
Warmup 600: (200 swim, 200 kick, 200 pull). Pay special attention to form on this warmup and use the better form in the following timed 500 meter swim (T-500).
# and Yards Total Yards Interval
1X50 50 1:30
1X500 500 T-500, swim hard, rest :10 between 100’s, note time minus :40
2X50 100 1:30
1X100 100 2:55
4X50 200 1:30
2X25 50 0:40
Bike (trainer): 45 minutes: "Long flat, 2 hills, short flat, 4 rollers, easy home"
9 mins spin
2 x 6 mins hard big gear/4 mins easy
4 mins spin
4 x 1:30 hard medium gear/0:30 easy
4 mins easy
Run: 67 minutes: VO2 max workout
Key:
wu=warm up
vf=very fresh: very easy running pace, recovery, jogging
f=fresh: harder pace but still can talk, your normal running pace
f+=fresh plus: where running starts to get harder, at lactate threshold
g=good: 5K race pace, over lactate threshold, hard for the distance but not all out
strides=build up to fast pace over 100 meters, pause for 5 sec, repeat # of times indicated
(XX)=recovery distance/minutes between intervals
[XX]=recovery distance/minutes between sets
wd=warm down
15 mins f wu
6 x (5 mins g, 2 min vf recovery in between)
10 mins f wd
