Lisa’s Workouts: July 13

Posted by Stephanie on Jul 14, 2015 in Athlete Workouts | 1 comment

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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 or if your legs feel ready: 2 miles easy then 1 mile medium hard, 3 min slow jog, 800 medium hard, 3 min slow jog, 400 medium hard, 5 min easy.

 

Friday: 2 hours on the bike with 4×8 min with 8 min spin between. (4 minutes at Half IM pace, 4 min faster than Half IM pace).

 

Saturday: 1 hour run. No workout. If you get bored try to descend the last 4 miles. So at mile 5 look at your mile time. Then try to run mile 6 just a tad faster, and then mile 7 a tad faster than mile 6, etc…

 

Sunday: Swim 3000 yds

200 warm-up
Main Set: 6 x 400s
First two 400s- swim as 25 fast, 75 easy
Second two 400s: pull with band and buoy(no paddles) with 25 fast, 75easy
Third two 400s:  Pull with paddle and buoyAall with 20sec rest
200 kick cool-down, 200 easy swim

 

Next Week:

Monday: Hard Bike on Trainer + 2 mile transition run off the bike.

15 min spin, 4×30 sec build, 12x1min HARD with 1 min spin, 15 min easy

 

Tuesday: Swim 3000 yds

400, 8×50 alternating 50 kick, 50 swim, 8×25 hard, 8×200 (4 on 3:20, 4 on 3:15), 300 pull, 100 easy

 

Wednesday: Hard Run

2 miles easy, 4×100 yard accelerations, 12×400 with 1:30 easy walk/jog between each. Try starting at 8 min mile pace for these. Finish with 1-2 miles of easy jogging for your cool-down

 

Thursday: Moderate Effort Bike 1:30

30 minute warm-up, 3×10 min at Olympic distance race pace with 10 min spin between.

Optional 2700 yd swim: 4oo easy, 300 pull, 200 kick, 100(5), 200(10), 300(15), 400(15), 300(10), 200(5), 100 – the rest is in (), easy 200

 

Friday: 2 hour bike aerobic effort with rolling hills

 

Saturday:

Run:  8 miles to feel. Your legs will probably be heavy from Wednesday, Thurs, Fri so don’t worry about the pace on this.

Swim: Either Thursday’s swim or

200 swim, 200 kick, 200 pull; 5×50 on :55, 10×100 on 1:45, 5×50 on :50, 200 kick, 200 pull, 200 swim

 

Sunday: Off or a missed workout from earlier in the week.

 

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