Wednesday/Thursday Workout

[Mark Anderson]

Good morning all -

   Good luck to those participating at Fort Desoto tri this weekend.  Swim, bike and run hard!

 

The workout is attached - and focused on two things, vertical kicking - to strengthen the legs.  Kicking is very important - and something that most of us do not do enough of (including myself).  This set should help us all with working the legs.  7 sets of 45 on, 15 off. Get the brick or a medicine ball.

 

The second main set works some good aerobic exercise, to get people used to swimming Olympic distance (1500M) and holding pace without a lot of rest. 3 sets of 6x100's. The idea came from runners world actually (200 meter floaters - a guy did it the odds on 30 second, the even ones on 40).  Thus, we did the same idea, Odds on 120, evens on 130 depending on your pace.  Odds 140, Evens on 150, etc. You should get 5-7 seconds rest on the odd 100s. 15-17 on the even.  Take 1 minute between each set.  This isn't for the weak at heart. Its all about pace and holding the aerobic threshold.

 

FYI - I will be not coaching Monday night/Tuesday morning. I will coach Wednesday night/Thursday morning.  I will write workouts for all practices.

 

Have fun and enjoy!!!

 

Any questions - let me know.

 

Thanks,

Mark