[eyesonly level= username=”tinawatts” ] Week of August 10 Monday: Swim 2500 yds 400 easy, 8×50 (25 easy, 25 fast), 6×200 with 10 sec rest (3 pull, 3 swim), 4×50 kick, 300 easy Tuesday: Fartlek Run 2 mile warm-up, 6×2 min (2 min easy or walk/jog), 6×1 min (1 min easy or 1 min walk/jog), 1 mile easy cool-down run. Wednesday: Trainer or spin class 20 min warm-up, 4×30 sec accelerations, Workout: 8min hard, 4 min easy, 6 min hard, 3 min easy, 4 min hard, 2 min easy, 3×2...
read more[eyesonly level= username=”elisewinter” ] July 27- August 2nd Monday: Hard Bike; Master’s Swim 20 minute warm-up, 4×30 sec hard, 30 sec easy 2x(1 min hard(1 easy), 2 min hard(2 easy), 3min hard(3 easy), finish with 10 minutes easy. Tuesday: Easy 4 miles. *you can also do Thursday’s optional swim here too. Wednesday: Hard Run; Master’s swim Run: 2 mile warm-up, 4-6×100 strides, 12×400 with 2 min walk/jog, 1-2 miles easy Do the first 2-4 400’s no faster than...
read more[eyesonly level= username=”lisacoursey” ] July 27-August 2 Monday: Hard Bike on Trainer 20 minute warm up followed by 30 sec hard, 30 sec easy for 4 minutes, 3x (1 min hard, 2 min hard, 3 min hard) with equal rest between. So after the 1 min hard go 1 min easy, etc…, finish with 10 min easy spin cool-down. Tuesday: Swim; Run 30 minute easy run 2500 yard swim 500 easy; 5×100 pull descending 1-5, 500 swim alternating 100 easy/100 fast, 5×100(as 50 hard, 50 kick), 500 easy swim Wednesday: Hard Run 2 mile...
read more[eyesonly level= username=”lisacoursey” ] Lisa Week of July 13 Monday: Recovery swim Tuesday: 1:20 easy spin on the bike. Either outside or on the trainer. Wednesday: Swim: 2700 yds 300 swim 4 x 50 (25 fast, 25 easy) Main Set: 15×100 – controlled race pace effort. Leaving on an interval that gives you 10 sec rest. Let me know what your interval was for these. 8×50 with 5 sec rest. 200 pull 100 easy 30 minute easy run. No GPS watch. Just run for time. Thursday: 6 mile run to feel...
read more[eyesonly level= username=”elisewinter” ] Elise’s Workouts July 6-26 Week of July 6 Monday: Master’s Swim Hard Bike: 15-20 minute build warm-up; 3x(1 min, 2 min, 3 min). 15 minute easy spin Take 1 minute spin recovery between each interval and 3 minutes after each set. Tuesday: Donner swim and run. Wednesday: Master’s Swim only. Let’s give your hips an easy day after the longer run around the lake. Thursday: 1.5 hour moderate effort bike with 30 minutes in tt bars in the middle....
read more[eyesonly level= username=”lisacoursey” ] Lisa’s Workouts Monday: Bike 1.5 hour bike at easy-moderate intensity to flush the legs out from the weekend. Tuesday: Swim 2500 yds 300 easy, 200 kick, 8×25 alternating fast, easy by 25; 15×100 (on the 1:50 for 5 and 1:45 for 10), 200 pull, 200 easy. 3-4 mile run Wednesday: Bike 1.5 hour bike with the last 30 minutes building each ten minutes so that you are ending with half IM pace or just faster. Thursday: Run 45 minute run with...
read more[eyesonly level= username=”tinawatts” ] Week Of June 29 Monday: off Tuesday: Swim Wednesday: Hard Bike on the trainer. 20 minute warm-up with 5×30 sec builds. Then go 10 x (1 minute hard, 1 min easy, 30 sec hard, 1 min easy), 15 min easy cool-down Thursday: 6 mile run. Run as: 2 miles easy, 6×800 with 2 minute walk/jog recovery, 1 mile easy. Start the 800s at 1/2 marathon pace and then try to get each one faster finishing around 10k pace. Let me know how this goes. You can do this on the trail by...
read more[eyesonly level= username=”elisewinter” ] Elise’s Workouts: Week of June 29 Monday: 4 miles easy Tuesday: Bike: 1.5 hour bike. 30 minutes easy to moderate then do a 20/20/20 build ending just slower than Olympic race pace. Swim: 3000 yds 400 warm-up, 8×50 alternating fast, easy, 15×100 (5 on 1:40, 5 on 1:35, 5 on 1:30 with no breaks between sets of 5) – If you can’t make 5 on 1:30 start on 1:45 then go 1:40, 1:35. 200 kick, 300 pull, 200 easy Wednesday: 4 miles If you feel ok do 2 miles...
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