Wednesday, March 5, 2008

3/01/08 - Swim then Bike

So this was a nice workout, felt strong in the pool and on the bike. I put in more time in the pool but it felt good to do 3800 yards.
So here is the bike:
Warm up with 15 minutes of easy cycling.
Bike at an easy pace keeping your heart rate between Zone 1- Zone 3.
Cool down with 15 minutes of easy cycling.
Coach's Notes:
This is predominantly the long, slow distance workout and a major part of long course training.
Make sure to stay hydrated before, during, and after workouts.
Duration: 27:31.4
Distance: 8.1 miles
HR: 148/166
Speed: 17.7/29.8
Cadence: 74/85

400 yards: Warm up with 5 minutes of easy swimming.
Your Main set consists of 3900 yards:
Pull Set 100,200,300 yards
Kick Set 100,200,300 yards
Swim Set 100,200, 300 yards
2x150 Choice-Drill/Swim-w/fins, pst flgs on walls
4x100 pace
2x150 pull
200 warm down
After your main set, cool down with 5 minutes of easy swimming.
Coach's Notes:
This is a Power Swim. Perform various swim intervals and sets at Test Pace plus 10 seconds to Test Pace minus 5 seconds.
Recovery between sets is 1-2 minutes.
Recovery between interval reps is 20 to 30 seconds.
Except for Test Swim, recovery between intervals may be 1-2 minutes.