week 1 2008 fall

Mon. Off

Tue. 6:15am Swim Lombardi rec. center

500/300 free

200 kick w/ fins

8to6x75to50  yards  R: 10

9-16 x25 IM on :35

3×3{200/150/124/100 on 3’00 — 2’50—-2’40 }

      -{50 easy   r 1:15 after each set of 3 }

400 pull easy

 

Wed. Run 6:15 am UNR track

-20 min zone 1

-5 min drills 2x{4x100m— butt kicks–strides—skips—-skills 1 of each w/ r:10}

-group A

-2x1k on 5 min. zone 3

-6×300 m on  2 min zone 4

-1x1200m  zone 4-5

 

Group B

1×1000 zone 2-3

4-6×200 zone 3

800 zone 3

10 min easy cool down

 

7:20 am Weights on your own

Thu. 6:15 am swim

500 free r:30

400 pull r:40

300 kick r:1:00

10×75/50 on 1’00=1-5 free { 1’10= 6-10 choice}

30×50 {1-10 3 md. 1 fast on ’50 / 11-20 fast -easy on ’55/ 21-30 fast on 1’00}

300 pull easy

 

Fri. Off

 

Sat. Bike 2hrs hills zone 1-2-3

{ Starts @ Rancho @ 9am}

 

Sun Run 1’15 to 1’30 zone 1-2-

Swim  on your own 2-300 yards

500 free

pull 3-6×300 zone 3 on an interval that gives you 1 min rest

100 easy

 

Mon. off

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