Hi Team!
With some of us still reeling from homecoming and midterms, I have a partial week's practice schedule here and a few updates:
1. Waivers and dues are due at the end of Thursday's practice. If we don't have them after that, you will not be able to practice until we do (with a few exceptions).
2. Check groupme for exciting gear order stuff!
3. There's some interest in having GDI meetings on Wednesday nights with DERT starting next week! (again, keep your eyes peeled on the groupme)
Yesterday's Spin Workout:
1. Warm Up—Burn
2. Add resistance every 20 sec, stand for last minute—Take me to
Church
3. (15s Sprint, 15s mod, 15sprint,15 recover) repeat until end of
song—Ugly Heart
4. 30s on, 30s off (sprints)—Shake it Off
5. Seated hill climb (add resistance every 20 until failure)—Safe
and Sound
6. 15sec stand up sprint, 15 down easy—Shut up and Dance
7. Mod resistance, seated fast tempo ride (race pace)—I Bet my
Life
8. Seated to standing hill (add resistance every 30s, stand last
minute)—Hey Brother
9. Slow hard hill, heavy resistance the whole time—Fight Song
10. race pace ride (recover for 1 min at end)- Honey I’m Good
11. slow hard hill, heavy resistance, sprint last 20 seconds—One
Last Time
13. Cool Down—On Top of the World
I lived (hill?)
El Perdón (hill)
Salute (hill)
This morning's swim workout:
Group A (2500)
Warm-Up
400 Swim
200 Pull
100 IM
4x 50: 25 build, 25 easy
100 pull
50 easy
3 x 50: 25 fast, 25 easy
100 pull
50 easy
2 x 50: sprint entire 50
100 pull
50 easy
Stroke: 25 drill, 25 swim
Free: Medium speed
6 x 50
Fly, Free, Back, Free, Breast, Free
2x 100 IM
2x 100 Pull
200 warm down
Group B (2050)
Warm-Up
300 Swim
150 Pull
100 IM
4 x 50: 25 build, 25 easy
100 pull
3 x 50: 25 fast, 25 easy
100 easy
2 x 50: sprint
50 pull, 50 easy
Stroke: 25 drill, 25 swim
Free: medium speed
6 x 50
Fly, Free, Back, Free, Breast, Free
2x 75: IM without freestyle
2x 75 Pull
150 warm down
Group C (1600)
Warm-Up
250 Swim
100 Pull
4 x 50: 25 build, 25 easy
100 pull
2 x 50: 25 fast, 25 easy
100 easy
2 x 50: 25 fast, 25 easy
100 easy
Stroke: 25 drill, 25 swim
Free: medium speed
5 x 50:
Fly, Free, Back, Free, Breast
100 IM
100 Pull
100 Easy warm down