Hill reps. Warm up 20 mins. including a few pickups (push the pace for a few seconds), as you approach a hill. Do 4 x :30 relaxed sprint up the hill; take 2-min. active recoveries (jog, walk, including walking backward down the hill). Quick feet, best posture, pulling elbows back on the hill reps. Run home easy.
WU: 100 swim easy, 50 kick easy, 100 swim moderate, 50 kick moderate, 100 swim build speed, 50 kick build speed.
MS: For the first set decrease times with each work interval. All aerobic—easy breathing.
4 x 300 (10”) moderate.
Rest 2 minutes.
Kick 300 steady. You can use the board for some or all.
6 x 50 relaxed speed (15”).
CD: 300 easy swim.
Spin-ups. Road or trainer. Warm up, including a few pickups. Then slowly spin up to max rpm over 30 seconds. When you begin to bounce, back off and hold the quick cadence for several (5-10) seconds. Recover completely and repeat for a total of 6. Stay RELAXED!
Move through each of the dynamic sequences 5-7 times, and hold each of the static stretches for at least five breaths.
At the track, warm up for 10-15 minutes, including 4 x 20" strides. Start your monitor, then run 30 mins. at a sustainably fast pace, about as hard as you think you can go for 30 mins. After the first 10 minutes, hit your lap button. Average HR for the last 20 mins. predicts lactic threshold heart rate (LTHR). Be sure to cool down with jogging and walking.
WU: Build effort on each rep.
100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
MS: Each numbered set is done non-stop as a 200.
#1—100 easy, 50 mod, 50 fast (10”).
#2—50 easy, 100 mod, 50 fast (20”).
#3—50 easy, 50 mod, 100 fast (30”).
#4—100 fast, 50 easy, 50 mod (20”).
#5—50 fast, 100 easy, 50 mod (10”).
#6—50 fast, 50 easy, 100 mod. (60”)
Repeat #1, 2, 3.
CD: 300 easy with drills.
FORM sprints. Road or trainer. Warm up by riding easy for 20 mins., including a few pickups. Then do 6 x 10-second sprints on a flat or a slight downhill. Emphasize FORM--not power. Spin <3 minutes between each form sprint, and ride home easy.