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« April 23, 2008 - May 23, 2008 »
 
04 / 23
(workout)
(Non Racers) Brick
Start: 6:30 am
  • 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.

(workout)
(All) Tune-up Swim
Start: 7:00 pm
  • 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.
04 / 24
(workout)
Racers--Day off or easy swim
Start: 7:00 am
(workout)
(Non-Racers) 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 easy indian run.

Cameron will take lead this one.

ALL: 4x 100 @ 5k pace. Ease into these. 1 mile TT. All out, try for you best time. Then...

RED: 1200, 800, 400 same speed or close. Finish with 1.5 mile tempo--fast pace, ~5k speed.

WHITE: 800, 800, 400 same speed or close.

BLUE: 2 x 400, same speed.
04 / 25
(workout)
Easy ride with UA Cycling (non-racers)
Start: 2:30 pm

Easy ride with UA cycling at 2:30 at the Flagpole.

(workout)
Strength Swim (non-racers)
Start: 5:30 pm
  • When: 5:30pm
  • Where: Student Recreation Center Pool
  • What: Muscular Endurance Swim

TT: Time yourselves or break into groups.

RED

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 500 TT. 20x50: 5 fairly hard (15"); 1:00 rest; 5 harder (20"); 1:00 rest; 5 easy (10"); 1:00 rest; 5 max effort (25"); 1:00 rest; 500 TT.
  • CD: 200 easy and more drills

WHITE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 300 TT. 20x50: 5 fairly hard (15"); 1:00 rest; 5 harder (20"); 1:00 rest; 5 easy (10"); 1:00 rest; 5 max effort (25"); 1:00 rest; 300 TT.
  • CD: 200 easy and more drills

BLUE

  • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
  • Main: 300 TT. 10x50 as 25 drill/25 swim. 300 TT.
  • CD: 200 easy and more drills
04 / 26
(workout)
Saguaro Triathlon
Start: 6:00 am

Race Day!!!

WU 10 minutes easy running and get in the water early. CD with easy walking or jogging.

Swim smooth and easy, think smooth. Bike strong, but leave some for the run. The run is tough--don't underestimate it. Hit the first run hill easy, then blast it!

Have fun!

(workout)
Epic ride (non-racers)
Start: 7:30 am
  • Meet at: 7:15am, ready to ride at 7:30am.
  • Where: LeBuzz Cafe, Catalina Hiway and Tanque Verde
  • What: Fun, long, painful, but cool ride.

    'Tis time...

    • Mt Lemmon. Go as far as you want, but it must be further than you've gone before. Cool points for the top. And cookies or pie. If yoiu go all the way, bring $$ for pie at the first building on the left or go 300yds into town to the Cookie Cabin. Mmmm.
    04 / 27
    (workout)
    Saguaro Racers sleep in and Congrats!
    Start: 5:00 am
    (workout)
    Tour of Tucson Mtns is today.
    Start: 6:00 am
    (workout)
    Fun Trail run
    Start: 7:30 am
    • When: 7:30am
    • Where: Sabino Canyon Trail or the Bashas close to it.
    • What: Endurance Run

    Run trails. HAve fun, no limits.

    RED: Phoneline to the pavement, then reverse route

    WHITE: Phoneline, return on the road

    BLUE: Up the road and back down

    (workout)
    Drill/Skill Swim
    Start: 5:00 pm
    • 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.
    04 / 28
    (workout)
    Team Meeting
    Start: 6:00 pm

    In the Rec Center upstairs.

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

    At the pool after the meeting. Not for sissies.
    04 / 29
    (workout)
    Easy run (Racers can sleep in)
    Start: 6:30 am
    • When: 6:30am
    • Where: Meet at the flagpole in front of Old Main.
    • What: Easy run

    Easy run with some accels. Run in a pack and make it an Indian Run. Stay together or in color-groups. Include some parking garages and such.

    EVERYONE: 45 minutes, easy.

    (workout)
    Trisports 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 (+ 15' brick run if possible) Bring running shoes for a 15 minute race paced run!

    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.
    04 / 30
    (workout)
    Bike
    Start: 6:30 am
    • 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.

    (workout)
    Relay Swim Session
    Start: 7:00 pm
    • 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.

    05 / 1
    (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 easy indian run.

    Cameron/Makko will take lead this one.

    RED: 1000; 2x800; 2x600; 2x400. Pace is 5k race pace and get 1-2"/lap faster each new distance

    WHITE: same as Red

    BLUE: 1000, 800, 600, 400. Run the first of each with the RED and WHITE groups. When they are on the 2nd 800, do 4x 50m max speed, walk back; when they are on the 2nd 600, do 3x 75m max speed, walk back; when they are on the 2nd 400, do 100m max speed, walk back.

    05 / 2
    (workout)
    Easy ride with UA Cycling
    Start: 2:30 pm

    Easy ride with UA cycling at 2:30 at the Flagpole.

    (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: 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
    05 / 3
    (workout)
    Epic Ride--Oh yeah!
    Start: 7:30 am
  • Meet at: 7:15am, ready to ride at 7:30am.
  • Where: LeBuzz Cafe, Catalina Hiway and Tanque Verde
  • What: Fun, long, painful, but cool ride.

    'Tis time...

    Mt Lemmon. Go as far as you want, but it must be further than you've gone before. Cool points for the top. And cookies or pie. If yoiu go all the way, bring $$ for pie at the first building on the left or go 300yds into town to the Cookie Cabin. Mmmm.

    		•
    05 / 4
    (workout)
    Endurance Run
    Start: 8:00 am

    When: 8:00amWhere: Sabino Canyon.What: Endurance Run

    Everyone warm up and stretch first.

    RED

    Phoneline Trail, turn around at the end and return via Phoneline.

    WHITE

    Up Phoneline, back on the road.

    BLUE

    Run up the road and back.

    (workout)
    Skill/Drill Swim
    Start: 5:30 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.
    05 / 5
    05 / 6
    05 / 7
    (workout)
    Endurance Bike
    Start: 6:30 am
    • When: 6:30am
    • Where: Meet at the flagpole in front of Old Main
    • What: Endurance Bike

    Route is determined by group.

    (workout)
    Track--Mile TT
    Start: 11:13 am
    • 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.

    (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.
    05 / 8
    (workout)
    Track--Mile TT
    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.

    05 / 9
    (workout)
    Easy ride
    Start: 2:30 pm

    UA cycling is at Nationals--wish Kathy good luck!

    Ride as a group but keep it 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: 20x 100. Do these on the 1:40 or so, aiming for 15-20" rest between.
    • CD: 200 easy and more drills

    WHITE

    • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
    • Main: 15x 100. Do these on the 1:50 or so, aiming for 15-20" rest between.
    • CD: 200 easy and more drills

    BLUE

    • WU: 200-500 swim, 100 kick, 200 drill, 100 kick, 100 swim
    • Main: 400, 300, 200, 100. Get faster each one. Rest 20" between.
    • CD: 200 easy and more drills
    05 / 10
    (workout)
    EPIC RIDE PART 2.
    Start: 7:00 am
    End: 8:00 am

    Saturday morning start: 7:00am at the Flagpole

    Destination to be announced prior to riding. Be prepared to ride roughly 120 miles.

    Be there or be square.

    By the way, the "." in the title signifies that the Andy's are committed to this ride.
    05 / 11
    (workout)
    Long Trail Run
    Start: 7:00 am
    • When: 7:00am
    • Where: Starr Pass trailhead
    • What: Endurance Run

    Everyone warm up and stretch first.

    No limits today. Run as far and as fast as you feel. Have fun!
    05 / 12
    05 / 13
    (workout)
    Trisports Total Trainer Torture
    Start: 6:30 pm
    End: 7:30 pm

    Get there before 6:30 pm to set up, etc. Mike said that May would most likely be the last month he will be holding these weekly trainer sessions. Come and learn what it means to suffer.
    05 / 14
    (workout)
    Easy Bike Ride
    Start: 6:30 am
    End: 8:00 am

    Show up by the flagpole and let's do Gates' Pass together!

    /Petter (my last ride with the team :-()
    05 / 15
    (workout)
    Strength Ride
    Start: 7:00 am
    End: 8:45 am

    A Mtn. repeats on the bike for as long as you wish. I'll probably do them for ~1hr. Hope to see some people at the flagpole at 7am if you have nothing better to do.

    (workout)
    Track
    Start: 6:00 pm
    End: 7:30 pm

    Let's come together and run some track. This is definitely my last workout with the TriCats. We could do the same thing as we did last week, except the 1 mile TT ;-).
    05 / 16
    05 / 17
    05 / 18
    05 / 19
    05 / 20
    (workout)
    Reid Park Run
    Start: 7:00 am
    End: 8:00 am

    Just to switch things up a bit...doing a run at Reid Park for 55 min. easy at 7am. Meet at the usual spot if interested.
    05 / 21
    05 / 22
    05 / 23
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