Tuesday workouts! Ride 6:30 a.m. Flagpole. If you raced this weekend, just ride easy for 1 hour. RED: do 1.5 hours endurance pace. WHITE: do 1.5 hours endurance pace. BLUE: do 1 hour easy to moderate. Best route is Mission to Ajo out and back. Flat terrain. Stay in groups and practice group ride skills. Get ready for a bike time trial on friday! Swim 7:30pm. RED: Warm up 600 as 2x (200 swim/100 Kick) Main set: - 10x50 on :55 - 6x100 @ 1:40 descend by 2s - 4x250 Pull @ 3:30 every other 50 FAST - 12x25 @ :30 IM order Cool down 300 easy stroke of choice WHITE: Warm up 500 as 2x (200 swim/50 Kick) Main set: - 400 pull (3/5/7 breathing pattern by 50) - 8x50 @ 1:10 alternate FAST, easy cruise - 4x200 Pull @ 4:00 steady effort - 12x25 @ :40 (1 non-free/1 free, repeat) cool down 200 w/fins BLUE: Warm up 200yds of swimming and form focus Main set: - 10x 50 perfect form - 200 steady effort - 6x 50 perfect form. Cool down 100-200 easy. Swim time trial Weds am!
Posted on: Tue, 24 Sep 2013 02:16:13 +0000
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