Here are the workouts for the next ten days for those wanting to do Nathans and/or Lake Powell Tris:
Thurs 6/4
Olympic distance athletes:
- 6.5mi run at base pace (exertion should be 12-14 on a scale of 1-20)
-18mi bike @ BP (12-14 perceived exertion)
Sprint distance athletes:
-2.5mi run at base pace (Perceived exertion of 12-14 on a scale of 1-20)
-8mi ride @ BP
Fri 6/5
Olympic:
1400m swim total
--200m warm up
--4x50m drills/kick
--200m base pace swim
--300m pull with paddles and buoy (swim if not available)
--300m base pace swim
--200m cool down
Sprint:
800m swim total
--200 w/u
--4x50 drills/kick
--200m swim
--200m c/d
Sat 6/6
Olympic:
-28 mi easy bike at less than 12 PE
*20min in a hard gear
Sprint:
-12mi easy ride (<12 PE)
Sun 6/7
Olympic:
2000m swim total:
--200m w/u
--4x50 drills/kick
--500m easy swim (less than 12 PE)
--300m pull w/ paddles and buoy (or swim)
--400m easy swim (<12 PE)
--200m c/d
8.5mi easy run (<12 PE)
Sprint:
1200m swim total:
--200m w/u
--4x50m drills/kick
--300m easy swim (<12 PE)
--300m pull w/ paddles and buoy (or swim)
--200m c/d
Mon 6/8
REST!
Tues 6/9
Olympic:
-7 mi run at BP (12-14 PE)
-20mi ride at BP w/ 20min in hard gear
Sprint:
-3mi run at BP (12-14 PE)
-10 mi ride at BP
Wed 6/10
Olympic:
1600m swim total:
--200m w/u
--4x50m drills/kick
--300m BP swim (12-14 PE)
--400m pull w/ paddles and buoy (or swim)
--300m BP swim
--200m c/d
Sprint:
1000m swim total:
--200m w/u
--4x50m drills/kick
--200m BP swim
--200m pull w/ paddles and buoy (or swim)
--200m c/d
Thurs 6/11
Same as Tuesday
Fri 6/12
Same as Wednesday
Sat 6/13
Olympic:
-32mi easy ride w/ 20min in hard gear
Sprint:
15mi easy ride
