Friday, August 31, 2012

Week of Monday Sept 3 - Sunday Sept 9

Swim #1:
  • 50 swim / 50 kick / 50 pull / 50 swim
  • 3x100 w/ :20 rest
  • 4x50 catchup drill w/ :10 rest
  • 3x100 w/ :20 rest
  • 50 cool down

Swim #2:
  • 200m warmup
  • 4x100 w/ :20 rest (25 FAST/75 smooth)
  • 6x50 pull w/ :10 rest
  • 200 cool down


Bike Interval: 3x 6K (2K moderate/2K sprint/ 2K moderate)

Note: Leathem-Woodroffe-Fallowfield-Merivale-Leiken loop is 6K

Bike LSD: 35K easy

Run Tempo: 2K warmup / 2K tempo / 1K cooldown

Run LSD: 8K easy

S&C #1:
Front Squat x 5, up to max load
For time, 5 rounds of:
5 pushups
10 situps
15 air squats

S&C #2: 100 Double-unders or 200 skips

S&C #3: For time, 5 rounds of:
3 vertical jumps 3 squats 3 long jumps

5 comments:

  1. My plan for the week:
    Mon: Bike LSD
    Tues: Crossfit & Swim #1 WB 8pm
    Wed: Swim #2 WB 6pm
    Thurs: Run Tempo & S&C#2 at home
    Fri: Crossfit
    Sat: Bike Int
    Sun: Run LSD 9am

    ReplyDelete
  2. Mon: Bike LSD DONE
    Tues: 50 lbs x 3, 4:21

    ReplyDelete
  3. Mon: Bike - 15K
    Tues: 50lbs x 3, 5:54

    ReplyDelete
  4. Tues: Swim #1 DONE
    Wed: Free Swim
    Thurs: Walk 3K (sore back)
    Sun: Bike Int DONE, Swim #2 DONE

    ReplyDelete