130218

Week of Monday, February 18, 2013

1 Mile Time Trial at 5:30p on Tuesday and 5:30p/6:30p on Wednesday at SAMO High (map for campus parking lot entrance on Olympic Blvd and 6th St)
Swim Night at 7:30p on Thursday at Culver City Plunge (map)

Single-Sport: Running

Short Interval

“Short Tosh”  3 x (100m + 200m + 400m), 1:1 work:recover

Long Interval (Track Night)

Drills – 100 Ups Drill Beginner, 50 Pulls.  100 Ups Drill Advanced, 50 Pulls.  Ball of Foot (BOF) Drill, 3 sets of 5 hops forward, 5 hops in place into 20m jog.  Complete 3 times total.  Forward Lunge Drill, 10 pulls per side into 20m jog.  Complete 3 times total.

Warmup – 400 meter run at 75%, Rest 3 minutes.  400 meter run at 85%, Rest 4 minutes.  400 meter run at 95%, Rest 5 minutes.  Then:

1 Mile Time Trial! – Test this important baseline as part of our Everything is Everything Challenge!

Tempo / Time Trial

11 Mile Run –  Meet at the PCF Venice location for a Saturday morning run!  Click here for details!

Multi-Sport: Triathlon

Short Interval

“Short Tosh”
Swim (Monday): 3 x (25m/y + 50m/y + 100m/y), 1:1 work:recover
Bike (Tuesday): 3 x (1/4M + 1/2M + 1M), 1:1 work:recover
Run (Wednesday): 3 x (100m + 200m + 400m), 1:1 work:recover

Tempo / Time Trial

Swim (Friday): 1200m Time Trial
Run (Saturday): 11 Mile Run –  Meet at the PCF Venice location for a Saturday morning run!
Bike (Sunday): 30M @ 85% 20M Time Trial pace

Formula: (TT pace) x (2 – Tempo %) = Tempo pace.

Notes: Suggested workout days are listed in parenthesis but can be moved around to meet your schedule.  Crossfit as much as recovery will allow, at least 3 times per week.  Allow for one full rest day without workouts of any kind.  Post sport, time, distance, and/or pace to comments.