Back on.........

Nice turn out last night - it was good to see that my inattentiveness had not deterred you from continuing to train well. For those that didn't make it, here is last night's swim session:

Thursday Feb 28:
WU:
300 swim ez
300 pull ez

Set:
10 x 50 alt btw: 25 catch up/25 swim; and 25 kick(no board)/25 swim
4 x 150 breathe 3 - 5 - 7 per 50m with 15 sec rest btw 150s
3 x 200 - descend times - 20 sec rest

WD:
200 ez swim

Total: 2500m

I don't think anyone will want the bike session but if you do just let me know and I will throw it up here.

Have a good weekend and see you all Monday.

Cheers.

Thursday - on your own for 2 weeks now!

I am going to posts tonight's workout for you to use in the event I don't make it back into town. My flight out of Chicago was canceled yesterday and I am supposed to be making it back this afternoon........hopefully.

I hate to not be there tonight. As you are aware it is my last session with you for the next 2 weeks as Em and I are going to NZ. I will post workouts on here for you over that period. Hopefully you will feel compelled to organize and work together to get these sessions done! Feel free to grab the dry erase board and write the programs up. The guards will make sure you have the 2-lane pool space that is allocated. You are also free to get together and bang out some cycling sessions up stairs on Thursday nights also.

Thursday Feb 7 swim session:

WU:
300 swim
300 as 50 drill/50 swim
300 pull

Set:
4 x 200 - as: 100 steady-50 fast-50 steady
10 sec max rest

8 x 75 - as: 25 kick (no board)
25 catch up 10 sec max rest btw 75s
25 swim

4 x 100 - descend times. Focus on controlling pace. 30 sec rest btw

WD:
100 ez



Thursday Feb 7 bike session:

10 min ez spin w/ at least 100 rpm

3 x 3min seated climb - adjust resistance up at 1 min intervals
1 min spin in btw

3 min spin at 100 rpm

5min focused Time Trial - steady consistent pace
1 min recovery
6min focused Time Trial - steay consistent pace
1 min recovery
7min focused Time trial - steady consistent pace

3 min spin at 100 rpm

30 sec burst - all out hard!
30 sec ez spin
30 sec burst - all out hard!
30 sec ez spin
30 sec burst - all out hard!
30 sec ez spin

10 min ez spin warm down.


Have fun!

Monday's Swim

Hi there everyone:
I figured this could be a better way for the Tri group to keep up to speed with what is going on. please feel free to comment or post and keep in touch with your fellow team mates. I am open to any suggestions you may have regarding the blog and our training in general so by all means let me know what you are thinking!

I will endeavor to post all workouts up here as we progress toward the season. So if you miss a session you should be able to check on here and at least get the run down of what we did.

Here is this morning's swim workout for those of you that were unable to make it:

Warm up:
400m swim ez
400m pull ez

Set:
4 x 75 - breathe 3-5-7 per 25m - 10 sec rest

6 x 200m w/10sec rest as:
200 pull
200 DPS
200 steady
200 pull
200 DPS
200 steady

4 x 75 as: 25 catch up/25 steady/25 fast - 15 sec rest

WD:
100m ez loosen

Total = 2700m

Have fun and I will see you on Thursday.