Countdown to Lake Placid Ironman
Workouts:
Ran across this interesting pattern on the surface of a stream, whilst walking the dogs with Darian (running partner), who actually pointed it out to me. Understanding such patterns can help your swimming, you know.
Swim: 3,400 yards (slowly picking up distance as we head for 5,000 yard base).
400 yard warmup; 4 x 400 steady with 30 sec ri, 2 x 200 on 3:50; 4 x 100 on 0:55, 4 x 100 on 0:50 (couldn’t quite old these as I forgot the 30 sec ri between sets, and dropped back to 0:55), 4 x 300 pull pushing the pace, 200 warm down.
Bike: 30 minute simulated hill climb.
5 min x 80 watt, and 5 min x 110 watt warmups at 90 cadence, then climb low cadence for 30 min ->
5 min x 120 watts, 5 min at 130 watts, 5 min x 140 watts, 5 min x 150 watts, 5 min x 160 watts, 5 min x 170 watts.
warm down 5 min at 80 watts high cadence.
Done - lot more strength work to do, but feel good.
Important Note: These posts do not provide medical advice. You should always consult your physician before undertaking or significantly modifying an exercise program.
Copyright © 2010 Kevin T. Morgan aka FitOldDog, Old Dogs in Training, LLC.
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