Supporting Workouts for the Week of 9.16.24

Coaches Note: The weekly workouts are released on Monday afternoon or Tuesday morning. Every week, it consists of three separate workouts: 1 swim workout and 2 biking or running workouts. The workouts are designed to be done in addition to the weekly structured BCT training and not in place of. When prioritizing the workouts, try to get in at least 1 of the bike/run workouts and 1 swim workout. If you don’t have access to the pool, then do both the bike/run workouts if possible! If you can only pick one of the workouts, pick the swim workout unless it is specifically called out to prioritize the bike/run one.  

Swim Workout: Continuing doing less drill work during these uncoached sessions and more swimming with effort changes throughout the set to get used to working at different intensities (easy and hard mostly). 

1. Warm up of:

1. 150 swim, 150 kick

2. 100 swim, 100 kick

3. 50 swim, 50 kick (600 total), done at a comfortable pace. 

2. Single arm catch up swimming

1. 8 x 50 catch up swim 

3. Mainset: 

1. 3 x 100 @ 6-7 out of 10, 15 seconds after each. Focus on the smooth stroke worked during the catch up set. 

2. 4 x 25 kicking streamline on back @ 9 out of 10 effort, 20 seconds rest, 1 minute rest after 4. 

3. 2 x 100 @ 6-7 out of 10, 15 seconds after each. 

4. 4 x 25 kicking streamline on back @ 9 out of 10 effort, 20 seconds rest, 1 minute rest after 4. 

5. 1 x 100

6. 4 x 25 kicking streamline on back @ 9 out of 10 effort, 20 seconds rest, 1 minute rest after 4. 

7. 1 x 100 freestyle swim @ 9 out of 10 effort.

4. Finish with:

1. Extended 5 to 10 minute kick easy if time. 

Bike/Run Workouts #1 & #2: We follow the Daniels philosophy of building mileage on the run. In lieu of slowly increasing mileage over the course of several weeks with a rule like to 10% rule, we keep the time/mileage consistent over 3 to 4 weeks and then jump up by a certain amount of time (in this case, it will be 10 minutes). If you can’t do warm up transitions with your bike, just walk your bike around the block to get on your feet and moving with the bike in tow. 

1. Warm up with 5 transitions, start running w/the bike, mount the bike (flying mount or step over), take a few easy pedals, dismount the bike, and run 10 steps. Repeat 5x. 

2. EASY jog at conversational pace - maybe a bit harder than the prior weeks  (RPE 2-3 out of 10) - for 20 minutes. At the 8 minute mark, throw in a 10 to 20 seconds sprint (10 out of 10 effort) to get the neuromuscular system firing. At the 15 minute mark, do another neuromuscular sprint (10 seconds all out), and finish with 5 minutes easy.