Events - Filter:

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

Nationals:

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: 10x100 @ race pace (30"); 500 tempo (steady moderately hard, effort 7).
• CD: 1-on-1 with White and Blue Groups for drills and form.

Non-Nationals

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: 10x100 @ race pace (30"); 500 tempo (steady moderately hard, effort 7); 5x100 hard (40")
• CD: 1-on-1 with Red and Blue Groups for drills and form.

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

Route is up First into the neighborhood north of Ina. Continue on that road until the trailhead. Turn around and go back to Ina, then east on Ina, south on Craycroft (or as needed for time), west on Speedway back to UA. BLUE--skip the neighborhood section and take a right turn on Ina.

RED: 1:30-2:00. Moderate pace with 4x 3 minute accels to race effort.

WHITE: 1:15-1:30. Moderate pace with 4x 3 minute accels to race effort.

BLUE: 1:00-1:15. Easy effort iwth moderate to hard accels up hills.

• When: 7:00pm
• Where: Student Recreation Center Pool
• What: Relay swim

ALL:

• WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
• Main: Relays
• CD: 1-on-1 RED work with White and Blue Groups for drills and form.

Relays:

• Get in a lane with 1x RED, 1x WHITE, 1x BLUE swimmer. No cheating or moving up/down for this.
• Losing teams (all teams but the winners) do 1 minute front plank.
• Relay #1--Everyone does each twice: 50 fist swim, 50 left arm only, 50 right arm only, 50 kick, and 100 swim. Decide in your groups who goes first and in what order.
• Relay #2--RED does 500, WHITE does 300, BLUE does 200 swim in order. Then RED does 250 pull, WHITE does 150 pull, BLUE does 100 pull in order. Finish with RED doing another 100.
• Relay #3--20x50 in this order: RED, WHITE, RED, BLUE, RED, WHITE, RED, BLUE, .... WHITE and BLUE should get 5 each, RED should get 10.