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« Wednesday March 26, 2008 »
Wed
(workout)
Brick
Start: 6:30 am

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.

(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: 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.
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