Events

When: 8am or whenever.
Where: Wherever you want. Meet at the flagpole.
What: Start the New Year off right!

RED
1:30 easy.

WHITE
1:15 easy.

BLUE
1:00 easy.

When: 6:30am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Group up and pick a route based on who shows.

If you don't have your bike, make this a moderate paced (effort 5-6) 0:45 run.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:00-- Easy to moderate, effort 6-7.

BLUE: 1:00 -- Easy to moderate, effort 6-7.

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 8x250 effort 7-8 (30"). Keep it steady and strong. Finish with 8x25 sprint (20").
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 6x250 effort 7-8 (30"). Keep it steady and strong. Finish with 8x25 sprint (20").
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 4x250 effort 7-8 (30"). Keep it steady and strong. Finish with 4x25 sprint (20").
CD: 100 easy and more drills

When: 6:00pm
Where:
What: Endurance Run

RED
1:00 with the 6 minutes effort 7-8 (moderately breathing hard, not race pace) and 3 minutes effort 5-6 (easy).

WHITE
0:55 with the 5 minutes effort 7-8 (moderately breathing hard, not race pace) and 4 minutes effort 5-6 (easy).

BLUE
0:45 with the 4 minutes effort 7-8 (moderately breathing hard, not race pace) and 5 minutes effort 5-6 (easy).

When: 5:30pm
Where: Student Recreation Center Pool
What: Muscular Endurance Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x400 (20"). Go faster each 100 of the 200--start easy and finish at a sprint.
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x300 (20"). Go faster each 75 of the 200--start easy and finish at a sprint.
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 5x200 (20"). Go faster each 50 of the 200--start easy and finish at a sprint.
CD: 100 easy and more drills

When: 7:00am
Where: Your choice
What: Endurance Bike

Group up and pick a route.

If you don't have a bike, make this an easy 1 hour run.

RED
3:30 total.

WHITE
2:45 total.

BLUE
2:00 total.

When: 8:00am
Where: Your choice
What: Endurance Run

Everyone warm up and stretch first.

RED
1:30, mostly easy (effort 5-6) with several sections of effort 7.

WHITE
1:15, mostly easy (effort 5-6) with several sections of effort 7.

BLUE
1:00, easy effort.

When: 5:00pm
Where: Student Recreation Center Pool
What: Drill/Skill Swim

RED
WU: WU with drills and easy swimming for a total of 3-500 yds.
Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.
CD: CD with drills and easy swimming for a total of 200yds.

WHITE
WU: WU with drills and easy swimming for a total of 3-500 yds.
Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.
CD: CD with drills and easy swimming for a total of 200yds.

BLUE
WU: WU with drills and easy swimming for a total of 3-500 yds.
Main: 4x (300 swim, 4x50 drill) Moderate speed only, concentrating on long strokes, smooth power. Drill your weakness.
CD: CD with drills and easy swimming for a total of 200yds.

When: 6:30pm
Where: Trisports.com. Park in the rear and go in the back door.
What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.

When: 6:30am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Group up and pick a route based on who shows.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:00-- Easy to moderate, effort 6-7.

BLUE: 1:00 -- Easy to moderate, effort 6-7.

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 8x250 effort 7-8 (30"). Keep it steady and strong. Finish with 8x25 sprint (20").
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 6x250 effort 7-8 (30"). Keep it steady and strong. Finish with 8x25 sprint (20").
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 4x250 effort 7-8 (30"). Keep it steady and strong. Finish with 4x25 sprint (20").
CD: 100 easy and more drills

When: 6:00pm
Where:
What: Endurance Run

RED
1:00 with the 6 minutes effort 7-8 (moderately breathing hard, not race pace) and 3 minutes effort 5-6 (easy).

WHITE
0:55 with the 5 minutes effort 7-8 (moderately breathing hard, not race pace) and 4 minutes effort 5-6 (easy).

BLUE
0:45 with the 4 minutes effort 7-8 (moderately breathing hard, not race pace) and 5 minutes effort 5-6 (easy).

When: 5:30pm
Where: Student Recreation Center Pool
What: Muscular Endurance Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x (200 moderate (10"), 4x50 hard (10")).
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 4x (200 moderate (10"), 4x50 hard (10")).
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 3x (200 moderate (10"), 4x50 hard (10")).
CD: 100 easy and more drills

When: 7:00am
Where: Your choice
What: Endurance Bike

Group up and pick a route. Mt lemmon is a good one for today.

RED
3:30 total.

WHITE
2:45 total.

BLUE
2:00 total.

Marathon and half-marathon in Phoenix. 70 bands on the course and a concert that night!

When: 8:00am
Where: Your choice
What: Endurance Run

Everyone warm up and stretch first.

RED
1:30, mostly easy (effort 5-6) with several sections of effort 7.

WHITE
1:15, mostly easy (effort 5-6) with several sections of effort 7.

BLUE
1:00, easy effort.

When: 6:30pm
Where: Trisports.com. Park in the rear and go in the back door.
What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.

When: 6:30am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Welcome off break. Ride is up to and over (for Red Group) Gates Pass. :) Turn around on time, watch traffic.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:00-- Easy to moderate, effort 6-7.

BLUE: 1:00 -- Easy to moderate, effort 6-7.

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x (200 steady moderate (20"), 4x50 hard (10")). 30" or so between sets, start the new sets with the other groups.
CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x (200 steady moderate (20"), 4x25 hard (10")). 30" or so between sets, start the new sets with the other groups.
CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 5x (100 steady moderate (20"), 4x25 hard (10")). 30" or so between sets, start the new sets with the other groups.
CD: 1-on-1 with White and Red Groups for drills and form.

When: 6:00pm
Where: Reid Park, Mile post 0.
What: Endurance Run

RED
6 sets of 3 minutes effort 9 (dont' fade), 3 minutes effort 5 (regroup).

WHITE
5 sets of 3 minutes effort 9 (dont' fade), 3 minutes effort 5 (regroup).

BLUE
4 sets of 3 minutes effort 9 (dont' fade), 3 minutes effort 5 (regroup).

When: 5:30pm
Where: Student Recreation Center Pool
What: Muscular Endurance Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x 400 (30"). Each 400 is 50 easy, 50 hard, 100 easy, 100 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard.
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x 300 (30"). Each 300 is 50 easy, 50 hard, 50 easy, 50 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard.
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 5x 200 (30"). Each 200 is 25 easy, 25 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard.
CD: 100 easy and more drills

When: 7:00am
Where: Meet at Reid Park, mile post 0.
What: Endurance Bike

Nice flat ride to bring in the new semester. Leave in you color groups, so that as the blue and white groups turn around, no one is left alone.
The route ie east on Broadway for a long time, right on Old Spanish Trail, then...

RED
Continue to Collosal Cave, climb the hill, and turn around. If you get to 1:45 before then, turn around.

WHITE
Turn around at 1:20 total ride time for a total of aout 2:45.

BLUE
2:00 total. Turn around at an hour.

Circle K on Speedway and Park

When: 8:00am
Where: Starr Pass
What: Endurance Run

Everyone warm up and stretch first.

RED
1:30, mostly easy (effort 5-6) with several sections of effort 7.

WHITE
1:15, mostly easy (effort 5-6) with several sections of effort 7.

BLUE
1:00, easy effort.

Meeting at 6pm in the Rec Center. Be there.

Hey guys!

There is still a run tomorrow night at Reid Park.

Workout TBA.

**Meet at 5:40 in the NW corner of rec center parking lot if you need a ride.

When: 6:30pm
Where: Trisports.com. Park in the rear and go in the back door.
What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.

When: 6:30am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Welcome off break. Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:00-- Easy to moderate, effort 6-7.

BLUE: 1:00 -- Easy to moderate, effort 6-7.

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 20x100 (10"). Speed is moderate, effort 7, about 1500m race pace. Hold the interval the entire swim, don't fade. This means start out slower than you think you should. Points for holding the interval, not going fastest.
CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 20x75 (10"). Speed is moderate, effort 7, about 1500m race pace. Hold the interval the entire swim, don't fade. This means start out slower than you think you should. Points for holding the interval, not going fastest.
CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 20x50 (10"). Speed is moderate, effort 7, about 1500m race pace. Hold the interval the entire swim, don't fade. This means start out slower than you think you should. Points for holding the interval, not going fastest.
CD: 1-on-1 with White and Red Groups for drills and form.

When: 6:00pm
Where: Reid Park, Mile post 0.
What: Endurance Run
RED
6 sets of 4 minutes effort 9 (dont' fade), 3 minutes effort 5 (regroup). Total of 1:00 running with WU and CD.
WHITE
5 sets of 4 minutes effort 9 (dont' fade), 3 minutes effort 5 (regroup). Total of 0:50 running with WU and CD
BLUE
4 sets of 3 minutes effort 9 (dont' fade), 3 minutes effort 5 (regroup). Total of 0:40 running with WU and CD

When: 6:30am
Where: Meet at the flagpole in front of Old Main
What: Endurance Run

Everyone warm up and stretch first. Route is circling campus.

RED
0:40 easy

WHITE
0:40 easy

BLUE
Sleep in unless youi missed a run earlier in the week.

When: 5:30pm
Where: Student Recreation Center Pool
What: Muscular Endurance Swim

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 4x 500 (30"). Each 500 is 100 easy, 100 hard, 75 easy, 75 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard.
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 4x 400 (30"). Each 500 is 100 hard, 75 easy, 75 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard.
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 4x 300 (30"). Each 300 is 75 easy, 75 hard, 50 easy, 50 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard.
CD: 100 easy and more drills

Meet at: 8:45am, ready to ride at 9am. Where: Meet at Starbucks, SW corner, Oracle and Ina What: Endurance Bike Leave in your color groups, so that as the blue and white groups turn around, no one is left alone. The route is north on Oracle, turn left onto Rancho Vistoso Blvd, Left at Tangerine back to Oracle, then back. The Vistoso loop is time trial (race) effort. The rest of the ride is easy to moderate. RED 3 loops in Vistoso. Rae each one. Regroup on Tangerine between the three loops. WHITE Two Loops around Vistoso. Both fast, with an easy section on Tangerine in the middle. BLUE One loop around Vistoso.

When: 8:00am
Where: Starr Pass
What: Endurance Run

Everyone warm up and stretch first.

RED
1:30, repeat 2 minutes effort 8, 8 minutes effort 5-6.

WHITE
1:15, repeat 2 minutes effort 8, 8 minutes effort 5-6.

BLUE
1:00, repeat 2 minutes effort 8, 8 minutes effort 5-6.

The Second Meeting of the Semester. Upstairs conference room in the Student Recreation Center.

Hey guys, since we can never get enough of working out, or this club we are going to start playing soccer on the mall on the rest day (Monday). Let me know if you want to switch this from Monday after the meeting to Thursday after run practice.

When: 7:00am
Where: Meet at the Flagpole in front of Old Main
What: Easy run

Easy run for everyone. WU and stretch, then...

RED:
0:50 easy

WHITE:
0:40 easy

BLUE:
0:30 easy

When: 6:30pm
Where: Trisports.com. Park in the rear and go in the back door.
What: Indoor Trainer Sufferfest

Bring Trainer, water, towel, bike shoes and phone or txtbook to prop up the front of your bike.

Get there at 6 or 6:15 to set up. If you need a trainer, contact Mike at Trisports to reserve one for $5.

When: 7:00am
Where: Flagpole in Front of Old Main
What: Endurance Bike

Welcome off break. Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs.

RED: 1:30 -- Easy to moderate, effort 6-7.

WHITE: 1:00-- Easy to moderate, effort 6-7.

BLUE: 1:00 -- Easy to moderate, effort 6-7.

When: 7:00pm
Where: Student Recreation Center Pool
What: Distance Tempo Swim

Have fun on this one... :)

RED
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 300 easy, long strokes; 6x50 sprint (20") hard effort; 300 easy long strokes (fist swim every other 25); 6x50 sprint (20") hard effort; 300 easy, long strokes (one arm every other 25--alternate arms); 6x50 sprint (20") hard effort; 300 easy, long strokes.
CD: 1-on-1 with White and Blue Groups for drills and form.

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 200 easy, long strokes; 4x50 sprint (20") hard effort; 200 easy long strokes (fist swim every other 25); 4x50 sprint (20") hard effort; 200 easy, long strokes (one arm every other 25--alternate arms); 4x50 sprint (20") hard effort; 200 easy, long strokes.
CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 150 easy, long strokes; 4x25 sprint (20") hard effort; 150 easy long strokes (fist swim every other 25); 4x25 sprint (20") hard effort; 150 easy, long strokes (one arm every other 25--alternate arms); 4x25 sprint (20") hard effort; 150 easy, long strokes.
CD: 1-on-1 with White and Red Groups for drills and form.

When: 6:00pm
Where: TBD
What: Track Workout

WU with 1 mile easy all together, and stretch well as a group.