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« Wednesday March 05, 2008 »
Wed
(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.
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