REMINDER: no classes/workouts Sunday in Pleasant Prairie

A reminder that there will not be the Trek to Danskin Triathlete class and the Drop-In Triathlon Workout at 7am this Sunday (8/7) in Pleasant Prairie at Lake Andrea. Those interested can attend the we.CAN.tri Triathlon in Woodstock, IL and do the bike course with me.

Final Drop-In Workout will be Sunday, August 14 - race simulation.

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Drop-In Triathlon Training Workout

Doing the Danskin Women’s Triathlon on 8/21, or for another August triathlon?  Join our intermediate triathletes preparing for the Danskin Tri on one or more Sunday mornings for a workout to help you improve performance of your next race.

Drop in fee will be $15 for RecPlex members, $22 for non-members.

Schedule:

Sunday, July 24, 7-9am.  Meet at Lake Andrea Beach.

Open Water Swimming with group swim practice, and muscular endurance run workout.  Optional: post-class, join a group riding the Iron Girl triathlon bike course in Racine.

Sunday, July 31, 7-9am.  Meet at Lake Andrea Beach.

Brick workout: ride of the Danskin bike course, followed by run on part of the Danskin run course.

Sunday, August 7, 7am

Class will meet at the we.CAN.tri Woodstock triathlon, in Woodstock, IL. Participants have the option of doing the triathlon, doing the triathlon as part of a team, or riding the bike course with the participants.

Sunday, August 14, 7-9am.  Meet at Lake Andrea Beach.

Full race simulation: swim, T1, bike, T2, and run.  You may choose to do 1/2 to 2/3 of your next race distance, with an option of riding the entire Danskin bike course.

Note: those signing up for the Trek to Danskin Triathlete class (Registration #22358-71, $60 RecPlex Members / $85 non-members) will get a 4 week performance training plan as part of the class.

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Swim 4 Fitness Workout for Dec 16

w/u: 200 Free

Main Set:

6 x 100 @ T-pace (20”)
-- 2:00 rest --
6 x 75 @ T-pace (20”)
-- 2:00 rest --
6 x 50 @ T-pace (20”)
6 x 25 moderate (20”)

c/d: 200 Free
Total = 1900 yds

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Swim 4 Fitness workout for Dec 9

w/u:

200 Free
100 Kick
4 x 50 Build (RI: 15”)
200 Pull

Main Set

300 Pull (20”)
4 x 50 Fast (15”)
300 Pull (20”)
2 x 50 Fast (15”)
300 Pull N/S (20”)
2 x 50 Fast (15”)

c/d: 100 Free
Total = 2100 yds

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Swim 4 Fitness workout from Dec 2

w/u: 200 Free, 100 Kick

Main Set:

2 or 3 x
200 Pull N/S (RI: 30”)
3 x 100 DESC (RI: 15”)
300 Free

c/d: 100 free

Total = 1700-2200 yds

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Swim 4 Fitness workout for Nov 11

W/U: 300 Free, 8 x 75 Pull (RI: 15")
Main Set:

300 Easy (30")
3 x 75 Fast (30")
75 Easy (20")
2 x 75 Fast (30")
75 Easy (20")
75 Fast (30")

C/D: 100
Total Yards: 1900

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Swim 4 Fitness workout for Nov 4

WU: 4 x 100 swim done as 50 kick, 50 Freestyle.

Main Set: (Rest Intervals are in seconds within parentheses):

• 50 (15”) - EZ with good technique (Zones 1-2)
• 100 (30”) - Moderate pace (T-pace + 5 seconds)
• 200 (40”) - EZ with good technique (Zones 1-2)
• 300 (60”) - Moderate pace (T-pace + 5 seconds)
• 200 (40”) - EZ with good technique (Zones 1-2)
• 100 (30”) - Moderate pace (T-pace + 5 seconds)
• 50 - EZ with good technique (Zones 1-2)

CD: Easy combination of Kick and Freestyle for 10 minutes.
Total: 1900

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Swim 4 Fitness workout for Oct 14

W/U: 200 Freestyle

Main Set: 
200 @ T-Pace + :05 (RI 30")
3 X 100 @ T-Pace (RI 15")
1:00 Rest
6 x 50 Odd Easy, Even Fast (RI 20")

C/D: 100 Free

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Swim 4 Fitness workout for Oct 7

Swim Time Trial (Sprint):

Warm up for 10-20 minutes, then

1. Swim 3 x 100, with 20 second Rest Interval. Goal is to swim the highest sustained speed over all three 100s, so you have to pace yourself.
2. Get your time for each 100. The times for each 100 should be within 5-10 seconds of each other.
3. Average the three times.

This is your T-pace, which is used for speed work (e.g., swim 2 x 200 @ T + 2 seconds).

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Swim 4 Fitness Workout for Sep 30

Warm-Up: 100 Free

Main Set:

200 Moderate, RI:20"
100 Moderate, RI:20"
100 Negative Split, RI:25"
50 Negative Split, RI:25"
100 Fast, RI:30"
6 x 100 Pull, RI:25"

Cool-Down: 100 Free

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