Events

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

• 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

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.

When: 8:00am

Where: Hillenbrand Pool

What: RACE!!!

If you're not racing, volunteer and watch those who are to learn some new techniques.

Make sure you get a good solid warm up and stretch. Eat early so that nothing is in your stomach at race time. Be done eating 3 hours prior to race time. Stay hydrated and out of the sun.

WU is run 10-15 mintues with several accels to race effort. Then swim a few laps also with accels to get the blood moving. CD with 15-20 minutes of easy cycling.

Swim hard, but leave a little in the tank. Don't go out too fast--start at 1000yd TT pace and slowly increase speed. Don't make huge pushes off the wall--save your legs. Be smooth and efficient.

Ride slightly harder than you think you should. You should strive to make each lap faster than the previous. Lean the bike and your hips into the corners.

Run like it's the 5km TT on the track from a few weeks ago.Once you get to the Mall, it's all in your head, so push through the pain and will your body into running. Lean slightly forward and force yourself into good form. It's not over until you cross the finish line, so kick it in for the crowd.

Oh, and have fun!

...volunteer and cheer at the race, then group up and do a brick from the race area.

RED: Ride moderate pace (effort 6-7) for 2 hours, run 0:45 effort 7.

WHITE: Ride effort 6-7 1:30, run effort 7 0:40

BLUE: Ride effort 5-6 1:00, run effort 6 0:30

Make sure your bikes are locked or put them in your rooms before running.

When: 7:00am

Where: Meet at the flagpole in front of Old Main

What: Hard Bike/short run if you're not racing Havasu; Brick if you are

Havasu Non-Racers:

RED: Ride easy for 10 mintues, then hard (effort 8-9)for 45 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 25 minute run effort 7.

WHITE: Ride easy for 20 mintues, then hard (effort 8-9)for 35 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 20 minute run effort 7.

BLUE: Ride easy for 30 mintues, then hard (effort 8-9)for 25 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 10 minute run effort 7.

Havasu Racers:

RED: 45 minute ride with the last 30 minutes @ race pace; Run 20 minutes with the first 10 minutes race pace.

WHITE: 45 minute ride with the last 30 minutes @ race pace; Run 10 minutes @ race pace.

BLUE: 30 minute ride with the last 15 minutes @ race pace; Run 10 minutes moderate pace.

When: 6:30pm

Where: Reid Park

What: Tempo run

If you're racing Havasu, join the group for the WU and sprint, but don't do the run.

Run in groups. This is a social 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 lap easy; 1 lap hard (race effort); one lap easy. (3 laps total)

WHITE: 3/4 lap easy; 1/2 lap hard (race effort); 3/4 lap easy. (2 laps total)

BLUE: 1.5 laps all at a steady effort 6-7.

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. (Can be done on a trainer as well.)

Non-Havasu Racers:

4x (10 minutes ride effort 6-8 with random sprints and accels; 5 minute run effort 7-8). Total of ~1:00.

Havasu Racers:

3x same thing, but 5 minutes bike and 5 minutes run. Total of :30.

When: 7:00pm

Where: Student Recreation Center Pool

What: Distance Tempo Swim

If you're raving Havasu, cut the main set in half.

RED

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: 20x100 (15"). Pick an effort level about 3" per 100 faster than your 1000yd TT and try to hold it.
• 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: 15x100 (15"). Pick an effort level about 5" per 100 faster than your 1000yd TT and try to hold it.
• 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: 10x100 (15"). Pick an effort level about 5-10" per 100 faster than your 1000yd TT and try to hold it.
• CD: 1-on-1 with White and Red Groups for drills and form.

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:

• Havasu Racers: 6x400 @ race pace. Nail the pacing down for the race effort you want to run in Havasu. This isn't all out.
• Non-Racers: 10x "Special" 400s. 2mi Tempo.

WHITE:

• Havasu Racers: 6x400 @ race pace. Nail the pacing down for the race effort you want to run in Havasu. This isn't all out.
• Non-Racers: 8x "Special" 400s. 1.5 mi Tempo.

BLUE:

• Havasu Racers: 6x400 @ race pace. Nail the pacing down for the race effort you want to run in Havasu. This isn't all out.
• Non-Racers: 6x "Special" 400s. 1 mi Tempo.

Don't ask what the special is until after the workout. If attendance is minimal due to SPring Break, the special will be pushed a week. You don't want to miss this, I promise.

When: 7:00am

Where: Reid Park

What: Easy Run

ALL: 45 minutes easy run.

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

Racers: Group up and get a quikc and easy ride on your race equipment, check everything out. Then swim 15 minutes in the race area if you can, noting buoy turns and lndmarks, entries and exits, and practice open water swimming, just like Fall training camp. Don't poop yourself out. Afterwards, get a good dinner, stay hydrated and stay off your feet.

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 hadd stuff very hard; rest up; 500 yd straight swim easy. CD: 100 easy and more drills

WU with 10-15 minutes of easy running. WU together in your gear and look like a team. Do 3-4 20" accels to race effort in your warm up. Stretch well. ALso get in a few hundred yds in the water before start, including several accels to race pace.

ALL: Swim smooth and controlled, just like Kosuke taught you.

RED: Ride fast and hard. You are strong and are able to ride fast. WHITE/BLUE: Be conservative on the bike and save a bit for the run.

RED/WHITE: Run hard. Run like it's a 5k, not a 10k. BLUE: Be conservative and enjoy the day.

• Meet at: 7:45am, ready to ride at 8am.
• Where: Kennedy Park, Ajo and Mission
• What: Brick

Gates Pass Ride: Leave in your color groups and stay in groups of 2 at least. The route is west on Ajo, right on Kinney, left on McCain Loop, right on Kinney, left on Gates Pass, right on Grande/Mission back to the park.

Run right after your bike ride in Kennedy Park. 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 500 cals (4-5 gels and/or sports drink) on the bike and 2 full bottles of water. Also do a gel or two while on the run.

RED: Ride the entire route. Race McCain Loop and Gates Pass climb. Run 30 minutes effort 6-7.

WHITE: Ride but skip McCain Loop and take the right onto Gates Pass Rd from Kinney. Run 30 minutes effort 6.

BLUE: Turn around at 1:00 or at the Gates Pass turnoff and make it an out and back. Run 15 minutes effort 5.

• Meet at: 7:45am, ready to ride at 8am.
• Where: LeBuzz Cafe, Tanque Verde and Catalina Hiway.
• What: Endurance Bike up Mt Lemmon

Leave together and stay in groups of 2 minimum.

RED: Climb to Windy Pt (mile 14). Stand from mile marker 10 to 11 and 12-13. If feeling good, go to Palisades (mile 18).

WHITE: Climb to 7 Cataracts Vista (mile 9). If you're feeling good, go to General Hitchcock (mile 12-ish)

BLUE: Climb to Bad Dog Vista (mile 3). If you're feeling good, push it to the Campground (mile 5).

Meeting at the Rec Center at 6pm

Washboard Abs fo' shizzle.

When: 6:30am

Where: Meet at the flagpole in front of Old Main.

What: Hard Bike

Skip if you're doing the trainer ride.

WU is: From UA go out University to St Mary's as if you were going to Mission Rd. Continue west on St Mary's to Pima CC.

Loop is: South on Greasewood to Starr Pass Rd, right on Starr Pass into the neighborhood. Right on Players Club Dr. Right on Anklam back to Greasewood. During the Loop, go hard on Greaswood through Players Club, easy on Anklam to recover.

This is a route with nice rolling hills to prepare you for Nationals or SaguaroMan. If you have time for a 15 minute transition run, do it (RED and WHITE only).

RED: 4+ loops. Regroup on Anklam each time and work together/race each other on the hard sections.

WHITE: 2-3 loops. Same instructions.

BLUE: 1-2 loops for a total rode of 1:00-1:15. Maintain a steady pace throughout.

When: 6:30pm

Where: Trisports.com. Park in the rear and go in the back door.

What: Indoor Trainer Sufferfest

Don't do this and the outdoor morning ride--pick one.

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: Meet at the flagpole in front of Old Main

What: Brick if you are

RED: Ride easy for 10 mintues, then hard (effort 8-9)for 45 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 35 minute run effort 7.

WHITE: Ride easy for 20 mintues, then hard (effort 8-9)for 35 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 30 minute run effort 7.

BLUE: Ride easy for 30 mintues, then hard (effort 8-9)for 25 minutes; easy for 10 more minutes. Sprint off stoplights and around corners, make it a hard effort. Finish with a 20 minute run effort 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: 300 steady (30"), 3x100 slightly faster (10"), 6x50 hard (20"), 3x100 same as before (10"), 6x50 hard (20"), 12x25 sprint (30"). 300 steady. 30" between sets of 300.
• 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: 300 steady (30"), 3x100 slightly faster (10"), 300 steady (30"), 3x100 same as before (10"), 6x50 hard.
• 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: 300 steady (30"), 6x50 hard (20"), 300 steady (30"), 6x50 hard (20").
• CD: 1-on-1 with White and Red Groups for drills and form.

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: 10x400 "special." 1 mi tempo. Tempo is 3/4 speed, about (honest) 10km race pace.

WHITE: 7x400 "special." 1 mi tempo.

BLUE: 4x400 "special." 1mi tempo.

When: 6:30am

Where: Meet at the flagpole in front of Old Main

What: Endurance Run

Everyone warm up and stretch first. Route is a follow-the-leader type of circuitous route through campus or neighboring neighborhoods.

RED 0:45 easy

WHITE 0:45 easy

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

Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30.

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 450. The 450 is (4x 50 hard, 25 very easy--work on form, ...). Make this 450 a straight swim, rest 1:00 between.
• CD: 200 easy and more drills

WHITE

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: 4x 450. The 450 is (4x 25 hard, 50 very easy--work on form, ...). Make this 450 a straight swim, rest 1:00 between.
• CD: 200 easy and more drills

BLUE

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: Straight swim 1500yd. Take it easy and relaxed. Try not to stop; if you need to stop, try to make it for less than 10".
• CD: 200 easy and more drills

Meet at: 7:00am, ready to ride at 7:15am.

Where: The church at Old Spanish Trail and Houghton.

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 out on Old Spanish trail as in the TTs. Take a right into Saguaro Nat'l Park. There is a $5 fee--if you can't swing the fee, continue out on OST and turn around on time.

Return to the cars for your run. 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 or two while on the run. Test this so that you know what workds on race day.

RED 2:00 ride or 3 loops in Saguaro Park. Effort 5 to the park, effort 8 for the loops. 0:30 run, effort 9 the first 15 mintues then easy back.

WHITE 1:30 ride or 2 loops in Saguaro Park. Effort 5 to the park, effort 8 for the loops. 0:30 run, effort 9 the first 15 mintues then easy back.

BLUE 1:30 ride or onw loop in the park, effort 6-7; 0:20 run, effort 6.

Meet at: 8:00am

Where: The park at River and Campbell.

What: Strength run

Run together in color groups. The first half is in the wash. Yes, in the sand. The second half is on the path. THis can be a double out and back or down in the sand, back on the path.

RED 1:15 total. 0:40 in the sand efort 6-7, 0:35 on the path @ 10k race effort

WHITE 1:00 total. 0:30 in the sand efort 6-7, 0:30 on the path @ 10k race effort

BLUE 0:50 total. 0:25 in the sand efort 6-7, 0:25 on the path @ 10k race effort.

When: 5:00pm

Where: Student Recreation Center Pool

What: 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.

Meeting at the Rec Center at 6pm

Arguably the hardest workout of the week.

When: 6:30am

Where: Meet at the flagpole in front of Old Main.

What: Hard Bike

Skip if you're doing the trainer ride.

WU is: From UA go out University to St Mary's as if you were going to Mission Rd. Continue west on St Mary's to Pima CC.

Loop is: South on Greasewood to Starr Pass Rd, right on Starr Pass into the neighborhood. Right on Players Club Dr. Right on Anklam back to Greasewood. During the Loop, go hard (race effort) on Greaswood and Starr Pass, easy on Players Club and Anklam to recover.

This is a route with nice rolling hills to prepare you for Nationals or SaguaroMan. If you have time for a 15 minute transition run, do it (RED and WHITE only).

RED: 3 loops. Regroup on Players Club Dr each time and work together/race each other on the hard sections.

WHITE: 2 loops. Same instructions as RED.

BLUE: 1 loops. Maintain a steady pace throughout.

When: 6:30pm

Where: Trisports.com. Park in the rear and go in the back door.

What: Indoor Trainer Sufferfest (+ 15' brick run if possible)

Don't do this and the outdoor morning ride--pick one.

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: Meet at the flagpole in front of Old Main with running shoes

What: Brick

Ride to 'A' Mtn. Transition area is the center parking lot (just past the 'Y' in the road about 1/2 way up the mtn. The workouts is: Ride 2 loops around the peak, grab running shoes, run one loop (don't go down, just stay on the peak loop. Rest up, reset Transtition, repeat. Ride back to UA as a group easy.

RED: 4 cycles. Easy first bike loop, race pace 2nd bike loop and race pace run loop.

WHITE: 3 cycles. Easy first bike loop, moderately hard 2nd bike loop and hard run loop.

BLUE: 2 cycles. Moderate effort level.

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 (20"). Race pace (effort 8). Strive for getting 2" faster in groups of 5--i.e. 1st 5 steady, 2nd 5 slightly faster, etc. Finish with 8x25 sprints (30").
• 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 (20"). Race pace (effort 8). Strive for getting 2" faster in groups of 5--i.e. 1st 5 steady, 2nd 5 slightly faster, etc.
• 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 (20"). Find an intensity you can hold for the duration of these and strive for even pacing.
• CD: 1-on-1 with White and Red Groups for drills and form.

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 indian run.

RED: 6x (800 @ 10k pace, 400 "special," ). 1 mile tempo.

WHITE: 4x (800 @ 10km pace, 400 "special"). 1 mile tempo.

BLUE: 4x (400 @ 10k pace, 400 "special"). 800 tempo.

When: 6:30am

Where: Meet at the flagpole in front of Old Main

What: Endurance Run

Everyone warm up and stretch first. Route is a follow-the-leader type of circuitous route through campus or neighboring neighborhoods.

RED 0:45 easy

WHITE 0:45 easy

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

Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30.

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: 1500 straight. Moderate Pace, every other 50 race pace accel. Finish with 10x50 hard sprints (30").
• CD: 200 easy and more drills

WHITE

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: 1500 straight. Moderate Pace, every 4th 50 race pace accel.
• CD: 200 easy and more drills

BLUE

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: Straight swim 1000yd. Moderate pace--not easy. Aim to not stop.
• CD: 200 easy and more drills

• Meet at: 7:45am, ready to ride at 8am.
• Where: River Park at Campbell and River
• What: RACE TUNE-UP

Ride west on River, north on First, continue north on First past Ina into the neighborhood to the trailhead. Turn around and do out-and-backs from Ina to the trailhead to make the ride time (or turn around on time).

Run right after your bike ride along the river path. Make sure your bikes are locked.

Eat breakfast as you will on race day. Then do nutrition like it's a race. Use your race equipment, clothing, etc.

RED: Race pace ride for 1:30. Run race pace 0:30. Then go take a nap.

WHITE: Race pace ride for 1:30. Run race pace 0:30. Then go take a nap.

BLUE: Race pace ride for 1:00. Run race pace 0:30.

• Meet at: 7:30am
• Where: Flag Pole in front of Old Main
• What: (insert evil laugh here)

Bring your running shoes and transition stuff. Either ride wasy to Pima or drive there, but if you drive get a good warm up in.

This is a race-paced transition workout. Ride the loop--south on Greasewood, right turn to go west on Starr Pass Rd, right turn to go north on Players Club Dr, right turn back to Pima CC. THis loop is 5 miles.

Run around the trails by the track, or on the track. Be sure your bikes are locked or someone's there. Use the track as your transition area.

Rest up about 3-4 minutes between sets. Reset your transition area each time.

RED: 3x (two loops on the bike, 1.5 miles run). Ride race pace, run race pace. Should be able to hold the pace for all 3. Then easy ride for 1 hour more.

WHITE: 3x (one loop on the bike, 1.5 miles run). Ride race pace, run race pace. Should be able to hold the pace for all 3. Easy ride back.

BLUE: 2x (one loop on the bike, 1.5 miles run). Moderate to hard effort--work on your weakness (weak on the bike? go harder on the bike than the run). Easy ride back.

Team meeting, 6pm, upstairs in the Rec Center

by the pool after the meeting. bring your 6-pack...abs.

• When: 6:30am
• Where: Meet at the flagpole in front of Old Main.
• What: Hard Brick

If you can't make this, do it Wednesday.

'A' Mtn Brick: Transition area is at the top parking lot. Ride the loop, all the way to the bottom, then back up, then run around the peak on the road. HArd effort--race pace. Rest 1-2 minutes between bike/run combos.

RED: 5 bike/run combos. Then finish by riding over Gates Pass before going back.

WHITE: 5 bike/run combos, then ride back to UA.

BLUE: 3 bike/run combos, then ride back to UA.

When: 6:30pm

Where: Trisports.com. Park in the rear and go in the back door.

What: Indoor Trainer Sufferfest (+ 15' brick run if possible) Bring running shoes for a 15 minute race paced run!

Don't do this and the outdoor morning ride--pick one.

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: Meet at the flagpole in front of Old Main.
• What: Hard Brick

Do this if yoiu didn't make Tuedsday's brick.

'A' Mtn Brick: Transition area is at the top parking lot. Ride the loop, all the way to the bottom, then back up, then run around the peak on the road. HArd effort--race pace. Rest 1-2 minutes between bike/run combos.

RED: 5 bike/run combos. Then finish by riding over Gates Pass before going back.

WHITE: 5 bike/run combos, then ride back to UA.

BLUE: 3 bike/run combos, then ride back to UA.

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: 5x150 race pace (30"); 500 tempo; 5x150 race pace (30"). Work on staying relaxed while swimming fast.
• 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: 5x125 race pace (30"); 400 tempo; 5x125 race pace (30"). Work on staying relaxed while swimming fast.
• 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: 5x75 hard (30"); 250 steady; 5x75 hard (30").
• CD: 1-on-1 with White and Red Groups for drills and form.

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 indian run.

Going to Nationals?

RED: 4x 1 mile @ race pace

WHITE: 4x 1200 @ race pace

BLUE: 4x 800 @ race pace

Not going to Nationals? Move up one group. Blue stay put.

When: 6:30am

Where: Meet at the flagpole in front of Old Main

What: Endurance Run

If going to Nationals, sleep in.

Everyone warm up and stretch first. Route is a follow-the-leader type of circuitous route through campus or neighboring neighborhoods.

RED 0:45 easy

WHITE 0:45 easy

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

Meet up with the Cycling Team for an easy group ride. Meet at the Flagpole ready to ride at 2:30.

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: 3x 500: Odd 500s are 25ez. 25 hard, 50ez, 50 hard, 75ez, 75 hard, 100ez, 100 hard continuous. Even 500 is 100ez, 100 hard, 75ez, ...
• CD: 200 easy and more drills

WHITE

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: 3x 300: Odd 500s are 25ez. 25 hard, 50ez, 50 hard, 75ez, 75 hard. Even 300 is 75ez, 75 hard, 50ez, ...
• CD: 200 easy and more drills

BLUE

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: Straight swim 1200yd. Moderate pace--not easy. Aim to not stop.
• CD: 200 easy and more drills

• Meet at: 7:15am, ready to ride at 7:30am.
• Where: Pima CC West
• What: RACE TUNE-UP

WU and CD is to ride to/from UA.

Ride loops aound Starr Pass--south on Greasewood, right on Starr Pass, right on Players Club, right on St Mary's, right on Greasewood, .... Run right after your bike ride along St Mary's or in the trails behind Pima. Make sure your bikes are locked.

Eat breakfast as you will on race day. Then do nutrition like it's a race. Use your race equipment, clothing, etc. Plan on taking a gel every 30-40 mintues and/or taking sports drink and water.

Going to Nationals: Race pace ride for 1:00. Run race pace 0:20. Then go turn in your bike. Wash it and lube the chain first. Eat a lot today, drink water like it's going ouit of style.

Not going to Nationals:

RED: Race pace ride for 1:30. Run race pace 0:30.

WHITE: Race pace ride for 1:20. Run race pace 0:30.

BLUE: Race moderately hard (effort 7-8) for 1:00. Run moderately hard (effort 7-8) for 0:30.

• When: 7:30am
• Where: Saguaro Park East (on Old Spanish Trail where the bike TTs were.)
• What: Endurance Bike

Do 2 loops of the 8-mile course. RED can do 3. Effort is easy to start, and get faster each 30 minutes to finish at race effort.

• When: 7:30am
• Where: Meet at the flagpole in front of Old Main.
• What: Endurance Bike

Route is: North on First, right on Ina and continue to Sabino Canyon Road. Right turn to south on Sabino, left on Tanque Verde, and end up at Le Buzz Cafe on Tanque Cerde and Catalina Hiway. If yoiu still need more time, go up Lemmon until turn around. Turn around on time or take River Rd back to UA.

RED: 3:00 easy

WHITE: 2:30 easy

BLUE: 1:45 easy

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

NATIONALS:

• WU with drills and easy swimming for a total of 3-500 yds.
• Main: 10x (25 drill, 25 swim)
• CD with drills and easy swimming for a total of 200yds.

ALL OTHERS:

• 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 with drills and easy swimming for a total of 200yds.