Supporting Workouts: Week of 10.14.24
Coaches Note: Apologies for missing a week, returning as normal (a little late) this week and next! 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:
Warm up of:
150 swim, 150 kick (streamline on back)
100 swim, 100 kick
50 swim, 50 kick (600 total), done at a comfortable pace.
Drill work on front quadrant:
4 x 25 torpedo kicking:
8 x 25 kicking on side with the arm out front sculling (wrist above the hand).
8 x 25, single arm catch-up with other arm by side.
Mainset:
20 x 50 w/ minute of rest best average effort (9 out of 10 for every swim) w/a focus on perfect turns and streamline off the wall.
Finish with:
10 minutes of kicking if time.
Bike/Run Workouts #1 & #2: We maintain 30 minutes this week and next with a longer mainset in one of them, and neuromuscular hits in the second. The first workout is the one that should be prioritized if there is only time for one.
For Both Workouts: 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
Workout #1:
10 minutes of warm up, steadily building effort every 2-3 minutes from 3 out of 10 RPE to 6 out of ten.
5 x 2 minutes hard, 1 minute easy jog efforts. The hard 2 minute efforts should be best average pace, uncomfortable but repeatable - which is likely something along the lins of 8.5-9 out of 10 RPE. The 5th one should finish strong and allow you to resume easy jogging without a problem (but tired). The 1 minute easy jog should be a 1-2 out of 10 effort.
Finish with 5 minutes of easy jogging, doing best not to walk, but stay jogging.
Workout #2:
30 minutes of easy running (4 out of 10 RPE) with 3 x 30 second sprints at the 8th, 16th, and 24th, minute. After each sprint, return to a nice steady pace. Again, doing best to keep running, and not walking at any point.
