SWIM:
MIDDLE DISTANCE FREESTYLE:
Set 1:
300 steady free,
2 x 150 strong free,
4 x 75 zippy free.
Set 2:
2 x 200; start 200's on an interval that allows 15" rest.
150 easy; easy free or stroke.
2 x 200: decrease previous interval by 5 seconds.
150 easy: free or stroke.
2 x 200: decrease interval once again.
BIKE:
Age Group: 2 hours;
Elite: 2 hours 15 minutes;
Pro: 2 hours 30 minutes.
Increase intensity only on hills; make sure they are under 5 minutes long.
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