9-15-08 Fall workouts

 
 
Mon off
 
Tue. 6:15 am 
swim
400 free
8×50/75 NBK r: 20
8-12×25 Odd =drill evens = hypox 5-6-7 on “30 sec 
300/250/ 200/ 150 on 4’00 mod
3×100 on on 1’25 / 1’35 / 2’00 or r; 30  fast
300/250/ 1’25/ 1’35/ 2’00 or r;30 mod
2×150 on  2’00 / 2’15 / 2’25  fast
300 mod same
300 fast
4×50 easy
Bike 1.2 hrs zone 1-2-3
 
Wed.
6:15 am Run 70 min w/  Hills 2- 3{x4x 1:30min zone 4  w/ 1’30 easy down } 1 min
Weights
10 min of easy warm-up on bike or treadmill if your going in cold
3 set of 16-12-6 reps of 70% to 90%  of max  or 1-2 set of 16 to 20 reps if your just starting
Leg press
Toe raises
leg curl
leg extentions 
2×2 min of planks and sides
cable pull downs straight arms to chest
cable pulldowns bent arms to sides
seated rows
chest press
 
Thu. 6:15
swim
400 free
200 Im
6×100/75  kick  on 2’00 or 2’30
6×200/175/150 on 2’45
400 pull
Bike 1 hr w/
20 min zone 1-2
10 min drills
 6×2:30 on 5 min zone 4
10 min easy
 
Fri. Off
 
Sat. Run 1’25 zone 1-2 or 10 min longer than your last run  Or run journal jog 5 miles
Weights { same as wed.}
 
Sun Bike 8am  2 hrs @   Waldens On Mccarren and Mayberry
Swim 3000
= 500 free
12×50 kick r; 15 { single legs on last 6}
12×100 {odds IM evens free }
2×300/200 pull on 4 min  #1  long stroke #2 fast r 90 sec
100 easy
 
Mon run 1 hr zone 1-2
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