Monday, September 21, 2009
Wednesday Sept 23, 2009
3 x 2,500 meters
2:30 seconds rest
#1. 2,500 at 26 rate
effort: 5k pace +8
#2. 2,500 at 26 rate
effort: 5k pace +5
#3. 2,500 at 26 rate
effort: 5k pace +3
cool down
2:30 seconds rest
#1. 2,500 at 26 rate
effort: 5k pace +8
#2. 2,500 at 26 rate
effort: 5k pace +5
#3. 2,500 at 26 rate
effort: 5k pace +3
cool down
Monday Sept 21, 2009
Long and strong steady state workout
40' in class
60' if you have the time (outside of class)
Min: 4', 3', 2', 1'@
Rate: 20, 22, 24, 26
Effort: +21, +19, +17, +15
40' in class
60' if you have the time (outside of class)
Min: 4', 3', 2', 1'@
Rate: 20, 22, 24, 26
Effort: +21, +19, +17, +15
Friday, September 18, 2009
Sept 18, 2009
10 min aggressive warm-up
(All efforts over 2k pace)
3'@26 (+6)
1' rest
2'@28 (+4)
1' rest
1'@30 (+2)
x 3
Cool down paddle
(All efforts over 2k pace)
3'@26 (+6)
1' rest
2'@28 (+4)
1' rest
1'@30 (+2)
x 3
Cool down paddle
Wed Sept 16, 2009
steady state for 20' @ 18, 20, 22, 24
then
1:40 ON
:20 paddle
x 10
effort/strk rate: 20/+16, 22/+14, 24/+12, 26/+6, 20/+14, 22/+12, 24/+10, 26/+6, 20/+12, 22/+10
Cool Down
then
1:40 ON
:20 paddle
x 10
effort/strk rate: 20/+16, 22/+14, 24/+12, 26/+6, 20/+14, 22/+12, 24/+10, 26/+6, 20/+12, 22/+10
Cool Down
Monday Sept 14, 2009
Thursday, September 10, 2009
Friday September 11, 2009
5 minute warm-up
5 x 2 min ON, 1 min OFF
rate 26
effort: 5K pace
3 minutes paddle
10 x 1 min ON, 1 min OFF
rate 28
effort 2K +3
Cool Down
5 x 2 min ON, 1 min OFF
rate 26
effort: 5K pace
3 minutes paddle
10 x 1 min ON, 1 min OFF
rate 28
effort 2K +3
Cool Down
Wednesday September 9, 2009
10 minute warm up at 22-24 (75%)
3 10's at 26, 28, 30 at full pressure
1 x 12' @ 26 rate
effort: 5k pace +2
5 minute rest
1 x 8' @ 26
effort: 5K pace
Cool Down
3 10's at 26, 28, 30 at full pressure
1 x 12' @ 26 rate
effort: 5k pace +2
5 minute rest
1 x 8' @ 26
effort: 5K pace
Cool Down
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