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| Date: | Wed, 14 Oct 2015 15:30:56 -0400 |
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Robo steps in 45 mins (4:15pm). Look for a crowd of runner-folk. Several
runs of different distances and pacing.
Please bring dues and waiver to swim tomorrow, bike Friday, or run Saturday
(we will not be able to collect them today).
Also, here are the rest of the workouts for the week!:
*STRENGTH - 8pm Thursday*
3 sets
80 second plank
70 russian twists (total)
60 line hops
50 crunches
40 calf raises
30 squats
20 pushups
10 lunges each leg
*SWIM - 8:30pm Thursday*
Group A (2500)
Warm Up
400 Swim
200 Kick
100 IM
4 x 100 Kick
Odds w/ board
Evens on back
100 Easy
2x
[4 x 50
1:Breathe every 5
2:Breathe every 7
3:Breathe every 9
4:25 no breath, 25
recover]
100 Easy
4 x 50 Kick Sprint
4 x 50 Swim: 25 fast, 25
easy
200 Kick
200 Easy Swim
Group B (2050)
Warm Up
300 Swim
150 Kick
100 IM
100 Kick with board
50 Kick on back
100 Kick with board
50 Kick on back
100 easy
2x
[4 x 50
1: Breathe every 3
2: Breathe every 5
3: Breathe every 7
4: as far as you can go
no breath, then recover]
100 Easy
3 x 50 Kick Sprint
3 x 50 Swim: 25 fast, 25
easy
100 Kick
200 Easy Swim
Group C (1700)
Warm Up
200 Swim
100 Kick
100 IM
4 x 75 Kick with board
100 easy
2x
[3 x 50
1: breathe every 3
2: breathe every 5
3: breathe every 7]
100 Easy
3 x 50 Kick Sprint
3 x 50 Swim: 25 fast, 25
easy
200 Easy
*CAFE RIDE - 4pm Friday*
Meet on Robo steps; joint with the cycling team.
*RUN - 3pm Saturday*
- 1600 m warm up jog
- Dynamic stretching/plyometrics
- 1200/800/1200/800 at 5k race pace or a little faster with a 400 meter
recovery jog in between each
- 800 m cool down jog
- Stretch
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