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« February 14, 2008 - March 15, 2008 »
 
02 / 14
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pm
Where: Catalina Magnet High School (Pima and Dodge)
What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

WU with 1 mile easy all together, and stretch well as a group.
CD 3-4 easy laps.

RED
400, 600, 800, 1000, 1200, 1000, 800, 600, 400. Static Recovery. Goal is 5" per lap slower than 5km TT pace.

WHITE
400, 600, 800, 1000, 800, 600, 400. Static Recovery. Goal is 5" per lap slower than 5km TT pace.

BLUE
400, 600, 800, 600, 400. Static Recovery. Goal is 5km TT pace. Finish with 1000 tempo.
02 / 15
(workout)
Tempo Run
Start: 7:00 am

When: 7:00am
Where: Meet at the flagpole in front of Old Main
What: Endurance Run

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

RED
0:45 moderate pace, effort 7.

WHITE
0:30 moderate pace, effort 7.

BLUE
0:30 easy.

(workout)
Strength Swim
Start: 5:30 pm

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 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; rest up; 800yd TT for bragging rights.
CD: 200 easy and more drills

WHITE
WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
Main: 5x 200 (30"). Each 200 is 50 easy, 50 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500yd TT for bragging rights.
CD: 200 easy and more drills

BLUE
WU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swim
Main: 5x 100 (30"). Each 100 is 25 easy, 25 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500 yd straight swim easy.
CD: 100 easy and more drills
02 / 16
(workout)
BRICK!!!
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.
Where: Meet at the church at Houghton and Old Spanish Trail.
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 east on Old Spanish Trail, turn around on time. Ride is easy enough that you should be able to stay in small groups.

Run right after your bike ride east on the running path on Spanish trail. Make sure your bikes are locked.

Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike).

RED
2:20 ride, effort 7; 0:40 run, effort 6.

WHITE
2:00 ride, effort 7; 0:25 run, effort 6.

BLUE
1:40 ride, effort 7; 0:20 run, effort 6.
02 / 17
(workout)
Endurance Bike (yes, bike)
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.
Where: Kennedy Park, corner of Ajo and Mission
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 west on Ajo, turn right on Kinney at the McDonalds, then...

RED
Right on Gates Pass, climb the pass, then turn around. Make a right on Kinney, left on McCain loop, right again once you hit Kinney, then return to UA over Gates Pass.

WHITE
Continue to McCain Loop, right turn back onto Kinney, then left at Gates Pass, up and over and return home.

BLUE
Turn around at McDonalds and return reverse routing.
02 / 18
(workout)
Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm
02 / 19
(workout)
Easy Run
Start: 7:00 am

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: 1:00 easy

WHITE: 0:50 easy

BLUE: 0:30 easy

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

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.
02 / 20
(workout)
Endurance Bike
Start: 7:00 am

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

Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic.

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

WHITE: 1:20-- Easy to moderate, effort 6-7.

BLUE: 0:50 -- Easy to moderate, effort 6-7.

(workout)
Distance Tempo Swim
Start: 7:00 pm

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: 500 (20"), 400 (20"), 300 (20"), 200 (20"), 100 all @ 1000yd TT pace. 10x50 sprint (40"). Make the sprints HARD.
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: 400 (20"), 300 (20"), 200 (20"), 100 all @ 1000yd TT pace. 10x50 sprint (40"). Hard effort on the sprints.
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: 1200 swim repeating 50 hard, 50 easy without stopping.
CD: 1-on-1 with White and Red Groups for drills and form.
02 / 21
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pm
Where: Catalina Magnet High School (Pima and Dodge)
What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

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

RED
12x400. Static Recovery. Goal pace is 5km race effort, hold each lap steady--even pacing.

WHITE
10x400. Static Recovery. Goal pace is 5km race effort, hold each lap steady--even pacing.

BLUE
8x400. Static Recovery. Goal is even pacing.

CD 3-4 easy laps.
02 / 22
(workout)
Training Camp!!
Start: 6:00 am

Training Camp.

Bring your camping, running, cycling, and swimming gear.

Also bring:
- Transition towel or mat
- Warmup clothes
- Water bottles
- Food

Workouts TBD
02 / 23
(workout)
Training Camp Day 2
Start: 6:00 am
End: 9:29 am

Train, Train, Train.

Worouts TBD, but expect to use your run, cycle and swim gear.
02 / 24
(workout)
Desert Classic Duathlon (or Training Camp Day 3)
Start: 6:00 am
End: 9:26 am

Race Day!!!
3.4mi Run, 21mi Bike, 2.7mi Run

Or Training Camp race!!
2mi Run, 12mi Bike, 2mi Run
02 / 25
(workout)
Day Off!!
Start: 4:25 pm

You've earned it!

Instead, go to the meeting at the Rec Center at 6pm, followed by the world famous Kosuke's Kore Killer!
02 / 26
(workout)
Easy run (Sleep in off for Camp attendees and racers!)
Start: 7:00 am

When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Easy run

Take the morning off if you attended and raced at Training Camp

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

RED: 1:00 easy

WHITE: 0:50 easy

BLUE: 0:30 easy

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

When: 6:30pmWhere: 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.
02 / 27
(workout)
Endurance Bike
Start: 7:00 am

When: 7:00amWhere: Flagpole in Front of Old MainWhat: Endurance Bike

Ride is south on Campbell to Valencia, then right turn (east) to Old Nogales Hiway. Return on time. Stay in packs. Careful of the Gem Show traffic.

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

WHITE: 1:20-- Easy to moderate, effort 6-7.

BLUE: 0:50 -- Easy to moderate, effort 6-7.

(workout)
Distance Tempo Swim
Start: 7:00 pm

When: 7:00pmWhere: Student Recreation Center PoolWhat: Distance Tempo Swim

TT pace is your pace for your 1000yd TT.

REDWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 6x200 @ TT pace (30"); rest 1:00; 6x100 2-3" per 100 faster (30"); rest 1:00; 6x50 sprints (30").CD: 1-on-1 with White and Blue Groups for drills and form.

WHITEWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 4x200 @ TT pace (30"); rest 1:00; 5x100 2-3" per 100 faster (30"); rest 1:00; 4x50 sprints (30").CD: 1-on-1 with Red and Blue Groups for drills and form.

BLUEWU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swimMain: 4x150 @ TT pace (30"); rest 1:00; 4x75 2-3" per 50 faster (30"); rest 1:00; 4x25 sprints (30").CD: 1-on-1 with White and Red Groups for drills and form.
02 / 28
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pmWhere: Catalina Magnet High School (Pima and Dodge)What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

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

RED6x800. Pace is 5km race effort or slightly slower. Then...surprise! (insert evil laugh here)

WHITE5x800. Pace is 5km race effort or slightly slower. Then...surprise! (insert evil laugh here)

BLUE4x800. Static Recovery. Goal is even pacing at 5km race effort.

CD 3-4 easy laps.
02 / 29
(workout)
Easy run (Blue's in on this one)
Start: 7:00 am

When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Endurance Run

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

RED0:50 easy

WHITE0:40 easy

BLUE0:30 easy

(workout)
Optional Bike up Lemmon with the pros
Start: 7:00 am

Meet at Trisports to join 40+ pro triathletes and a lot of mere mortals up Mt Lemmon. Ride starts at 7am.

(workout)
Strength Swim
Start: 5:30 pm

When: 5:30pmWhere: Student Recreation Center PoolWhat: Muscular Endurance Swim

REDWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 5x 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; rest up; 800yd TT for bragging rights.CD: 200 easy and more drills

WHITEWU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swimMain: 5x 200 (30"). Each 200 is 50 easy, 50 hard, 50 easy, 50 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500yd TT for bragging rights.CD: 200 easy and more drills

BLUEWU: 100-300 swim, 50 kick, 200 drill, 50 kick, 100 swimMain: 5x 100 (30"). Each 100 is 25 easy, 25 hard, 25 easy, 25 hard continuous. Make the easy stuff easy long strokes. Make the hard stuff very hard; rest up; 500 yd straight swim easy.CD: 100 easy and more drills
03 / 1
(workout)
BRICK!!
Start: 9:00 am

Meet at: 8:45am, ready to ride at 9am.Where: Rillito River Park at Campbell just south of the River.What: Brick

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 Campbell, then west on River to First, north on First, west on Ina/Skyline to Oracle. Go north on Oracle and turn around on time. Run right after your bike ride on the River Path. Make sure your bikes are locked.

Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike). Also do a gel while on the run.

RED2:20 ride, effort 7; 0:40 run, effort 6.

WHITE2:00 ride, effort 7; 0:25 run, effort 6.

BLUE1:40 ride, effort 7; 0:20 run, effort 6.
03 / 2
(workout)
Power Run
Start: 8:00 am

When: 8:00amWhere: A Mtn.What: Power Run

Everyone warm up and stretch first.

Route is Loops on A Mtn. Drive to the parking area on the saddle, accessible on the way down from the top. Run the loop above this parking area. Run hard lap, easy lap, hard lap, etc. Hammer the uphills and maintain speed on the decsents on the hard laps. Cool down well.

RED60 minutes of loops.

WHITE45 mintues of loops.

BLUE35 mintues of loops.
03 / 3
(workout)
Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm
03 / 4
(workout)
Easy RUn
Start: 7:00 am

When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Easy run

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

RED: 1:00 easy

WHITE: 0:50 easy

BLUE: 0:30 easy

(workout)
Trisports Total Trainer Torture
Start: 6:30 pm

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.

Fro those without trainers, an indoor ride at the Rec Center or a ride around Reid Park. This is a hard ride, effort 8-9 for an hour.
03 / 5
(workout)
BRICK / Transition practice!
Start: 7:00 am

When: 7:00am

Where: Flagpole in Front of Old Main

What: BRICK

This is a bike-run-bike-run-bike-run. Set up a mock transition near the flagpole. Don't stray too far for fear of someone "finding" your bike or shoes.

EVERYONE: Bike around the north campus--ride out the gate and turn right on First, right on Speedway, right on Campbell, back in and through the mall back to the Flagpole. Be careful of traffic and take teh bike somewhat easy for that reason.

Do a T2 to the run and run through the mall to Campbell and back.

Do this 3 times, practicing transitions and bike mounting/dismounting each time.

(workout)
Distance Tempo Swim
Start: 7:00 pm

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: 2000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • 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: 1500 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • 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: 1000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with White and Red Groups for drills and form.
03 / 6
(workout)
Track Workout
Start: 6:00 pm

When: 6:00pm

Where: Catalina Magnet High School (Pima and Dodge)

What: Track Workout

To get there, go east from campus, then north (left) on Country Club, then west (right) on Pima. You'll run into it. It's 2.5 miles from the UA mall.

WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps.

RED

4x400 at 5km race pace, 1600 TT all out, 4x400 same as the first 4. 1600 tempo @ 10km race effort.

WHITE

4x400 at 5km race pace, 1600 TT all out, 4x400 same as the first 4. 800 tempo.

BLUE

4x400 at 5km race pace, 1600 TT all out, 2x400 same as the first 4.

03 / 7
(workout)
Easy Run
Start: 7:00 am

When: 7:00amWhere: Meet at the flagpole in front of Old MainWhat: Endurance Run

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

RED0:40 easy

WHITE0:40 easy

BLUESleep in unless you missed a run earlier in the week.

(workout)
Strength Swim
Start: 5:30 pm

When: 5:30pmWhere: Student Recreation Center PoolWhat: Muscular Endurance Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 500. The 500 is (100 easy, 100 hard, 100 easy, 200 of 25 easy, 25 hard). Make this 500 a straight swim, rest 1:00 between sets.
  • CD: 200 easy and more drills

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 400. The 500 is (75 easy, 75 hard, 75 easy, 175 of 25 easy, 25 hard). Make this 400 a straight swim, rest 1:00 between sets.
  • CD: 200 easy and more drills

BLUE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 4x 250. The 500 is (50 easy, 50 hard, 50 easy, 100 of 25 easy, 25 hard). Make this 250 a straight swim, rest 1:00 between sets.
  • CD: 200 easy and more drills
03 / 8
(workout)
Endurance Run
Start: 8:00 am

When: 8:00am

Where: Starr Pass

What: Power Run

Everyone warm up and stretch first.

Route is up into the Trails.

RED

1:20 effort 6-7 with 5x 2' effort 9 accels.

WHITE

65 mintues effort 6-7

BLUE

50 mintues effort 6-7

(workout)
Aquathlon race and/or volunteer
Start: 11:00 am
03 / 9
(workout)
BRICK
Start: 8:00 am
  • Meet at: 7:45am, ready to ride at 8am.
  • Where: LA Fitness, First and Whetmore
  • What: Brick

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 First, north on First to Ina, west on Ina to Oracle, then north on Oracle to turn around. Run right after your bike ride on the River Path nearby. Make sure your bikes are locked.

Make sure you're eating on the bike in order to have energy for the run. Plan on about 400 cals (3-4 gels or sports drink) on the bike and 2 full bottles of water (for a 2:00 bike). Also do a gel while on the run.

Today, the ride is easier and the run is harder.

RED

2:00 ride, effort 6; 0:50 run, effort 7.

WHITE

1:45 ride, effort 6; 0:40 run, effort 7.

BLUE

1:30 ride, effort 6; 0:30 run, effort 7.

(workout)
Drill/Skill Swim
Start: 5:00 pm

When: 5:00pmWhere: Student Recreation Center PoolWhat: Drill/Skill Swim

REDWU: 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.

WHITEWU: 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.

BLUEWU: 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.
03 / 10
(workout)
Team Meeting
Start: 6:00 pm

Meeting at the Rec Center at 6pm

(workout)
Kosuke's Kore Killer
Start: 7:00 pm

Be prepared to be sore.

03 / 11
(workout)
Hard Ride (if not hitting the Trainer right tonight)
Start: 6:30 am

When: 7:00am

Where: Meet at the flagpole in front of Old Main

What: Hard Bike

Skip if you're doing the trainer ride.

EVERYONE: 1:00. Easy ride first and last 15 minutes; Middle 30 mintues is hard for 2 minutes, easy for 3 minutes. Hard is effort 8-9, easy is effort 4-5.

(workout)
Reid Park Tempo Run
Start: 6:30 pm

When: 6:30pm

Where: Reid Park

What: Tempo run

Run in groups. This is a socaial run. Watch your form--land on your midfoot, lean slightly forward, you should not be able to see your shoelaces as your foot hits the ground--your knee should hide them.

RED: 1:00 effort 5 on the short legs, effort 8 on the long legs. Effort 8 is 10km race pace, NOT A SPRINT, but controlled speed.

WHITE: 0:50 moderate--about effort 5 on the long legs, effort 7 on the short legs. Effort 8 is 10km race pace. NOT A SPRINT, but controlled speed

BLUE: 0:45 steady, effort 5-6.
03 / 12
(workout)
BRICK/Transition Practice
Start: 6:30 am

When: 6:30am

Where: Flagpole in Front of Old Main

What: BRICK

This is a bike-run-bike-run-bike-run. Set up a mock transition near the flagpole. Don't stray too far for fear of someone "finding" your bike or shoes.

EVERYONE: Bike around the north campus--ride out the gate and turn right on First, right on Speedway, right on Campbell, back in and through the mall back to the Flagpole. Be careful of traffic and take teh bike somewhat easy for that reason.

Do a T2 to the run and run through the mall to Campbell and back.

Do this 3 times, practicing transitions and bike mounting/dismounting each time.

(workout)
Distance Tempo Swim
Start: 7:00 pm

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: 2000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • 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: 1500 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • 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: 1000 straight, as 100 easy, 100 hard, etc. Easy is very easy, working on proper stroke and stretching for good reach. Hard is race pace but use your proper stroke. try to maintain the same stroke count for the easy and hard 100s.
  • CD: 1-on-1 with White and Red Groups for drills and form.
03 / 13
(workout)
Track
Start: 6:00 pm
  • When: 6:00pm
  • Where: Catalina Magnet High School (Pima and Dodge)
  • What: Track Workout

WU with 1 mile easy all together, and stretch well as a group. CD 3-4 easy laps.

RED: 8x400 @ sprint tri race pace. Nail the pacing down for the race effort you want to run in this weekend's (or your next) race. This isn't all out.

WHITE: 8x400 @ sprint tri race pace. Nail the pacing down for the race effort you want to run in this weekend's (or your next) race. This isn't all out.

BLUE: 8x400 @ sprint tri race pace. Nail the pacing down for the race effort you want to run in this weekend's (or your next) race. This isn't all out.
03 / 14
(workout)
No run this morning. Sleep in.
Start: 7:00 am
(workout)
Easy ride with UA Cycling
Start: 2:30 pm

Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole.

(workout)
Tune-up Swim
Start: 5:30 pm
  • When: 5:30pm
  • Where: Student Recreation Center Pool
  • What: Pre Race Tune-Up Swim

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 3x500. Each one start out hard as in a race, then settle into a pace.
  • CD: 200 easy and more drills

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 2x500. Each one start out hard as in a race, then settle into a pace.
  • CD: 200 easy and more drills

BLUE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 1000 straight swim.
  • CD: 200 easy and more drills
03 / 15
(workout)
BRICK / Pre-Race tune-up
Start: 8:00 am

When: 8:00am

Where: Hillenbrand Pool

What: BRICK

Set up a mock transition on the sidewalk by the pool. Don't stray too far for fear of someone "finding" your bike or shoes.

EVERYONE: Bike around the campus on the race course--south on Campbell, west on Broadway, north on Euclid, east on Speedway. Be careful of traffic. Do one lap. Once back at the pool, take a run down the mall to First and back. Reset T2 and do it again.

Those not racing Tucson Tri then head out and ride for an additional time:

RED

2:30 ride, effort 5 with 4x 5 minutes effort 8-9.

WHITE

1:45 ride, effort 5 with 3x4 minute effort 8-9.

BLUE

1:30 ried, steady effort 5-6.
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