Workout for the week of August 3rd
Swim Workout #1
Warm up
200 Free
200 Pull
200 Kick
Main Set
3 x 500 Free,Pull,Free, 1 min recovery afer each
Kick Set
3 x 200 Kick w/fins on side, 30 sec recovery after each
Tempo Set
5 x 100 Free, 5 sec rest
5 x 50 Free, 5 sec rest
10 x 25 Free, 5 sec rest
Cool Down
200 Pull
Swim Workout #2
Warm up
200 Free
200 Pull
200 Kick
Main Set
2 x 800 m Freestyle w/15 seconds rest
Kick Set
3 x 200 Kick w/fins on side, 30 sec recovery after each
Tempo Set
5 x 200 Free, 5 sec rest
5 x 100 Free, 5 sec rest
5 x 25 Free, 5 sec rest
Cool Down
200 Pull
Swim Workout #3
Warm up
200 m Choice, zone 2.
Main Set
1 x 800 m Freestyle zone 4 w/ 2 min rest
2 x 400 m Freestyle w/paddles, zone 4 w/ 1 min rest
4 x 150 m Freestyle, zone 5 w 1 min rest
10 x 25 m Freestyle, zone 5 on 30 sec
Cool Down
100 m Choice, zone 1-2
Total 2750
Bike Workout #1
Endurance Miles (Zone 3 Cadence 85-95 RPM) 5 min
Tempo (Zone 4 Cadence 70-75RPM) 1 x 10 min w/ 2 min Recovery (Zone 2 Cadence 85-95 RPM)
Steady State (Zone 4 Cadence 85-95 RPM) 3 x 10 minutes w/ 2 min Recovery (Zone 2 Cadence 85-95 RPM)
Endurance Miles (Zone 3 Cadence 85-95 RPM) 5 min.
Total Time 51 min.
Bike Workout #2
Endurance Miles (Zone 3 Cadence 85-95 RPM) 10 min
Mucle Tension (Zone 3 Cadence 60 RPM) 3 x 5 min w/ 2 min Recovery (Zone 2 Cadence 85-95 RPM)
Tempo (Zone 4 Cadence 70-75RPM) 2 x 10 min w/ 2 min Recovery (Zone 2 Cadence 85-95 RPM)
Endurance Miles (Zone 3 Cadence 85-95 RPM) 5 min.
Total Time 63 min.
Run Workout #1
Warm up 10 minutes Easy, Zone 2.
3 x 1 mile at Race Pace or zone 4-5. with equal recovery in zone 2, by time.
Cool Down 5 minutes Easy, Zone 1-2
Run Workout #2
15 minutes at Easy pace, zone 2
2 x 10 minutes at Threshold pace, zone 4 with 2 minute Recovery jogs in zone 1-2
15 minutes at Easy pace, zone 2
