Supporting Workouts: Week of 9.30.24

Big City Tri Workouts for the Week of September 30th

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: 

1. Warm up of:

1. 150 swim, 150 kick (streamline on back)

2. 100 swim, 100 kick

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

2. Drill work with board

1. 8 x 25 side kick w/front scull. Focus on breathing out underwater and a quick breath when turning head. Keep the wrist above the hand. 

2. 4 x 25 one armed catch up swimming. Hold one arm out in front, and swim with the other arm. Focus on extending the swimming, holding at the front for just a second and then keeping the elbow above the forearm. 

3. 4 x 25 one arm catch up swimming, but this time keep the non-swimming arm attached to your side, not letting it drift into the water.

3. Mainset: 

1. 15 x 100 swim w/20 seconds rest after each one.

1. After 5 and 10, take an extra minute of rest. 

2. Try to keep a nice and steady pace throughout the entire set, 8 out of 10 effort. Don’t let time drop. 

4. Finish with:

1. 10 minutes of kicking if time. 

Bike/Run Workouts #1 & #2: We extend our running effort to 30 minutes with a short 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. 

1. 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

2. Workout #1:

1. 15 minutes of warm up, steadily building effort every 2-3 minutes from 3 out of 10 RPE to 6 out of ten. 

2. 5 x 1 minute hard, 1 minute easy jog efforts. The hard minutes should be 9 out of 10 efforts, uncomfortable but repeatable. The 5th one should finish strong and not too beat up at the end. The 1 minute easy jog should be a 1-2 out of 10 effort. 

3. Finish with 5 minutes of easy jogging, doing best not to walk, but stay jogging. 

3. Workout #2: 

1. 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.