Thursday, December 20, 2007
Workout for Friday December 21, 2007
Warm-up: 10 minutes (22, 24, 26, 24, 26) -2 minutes at each rate.
Pace: +8, +6, +4, +6, +4
20 minutes:
1:20 ON, :40 seconds off at 5K pace x 5
1:20 ON, :40 seconds off at -2 (5K) pace x 5
10 minutes:
1 minute ON, 1 min OFF x 5
Pace: 28 for 30 sec, 30 for 30 sec
Happy Holidays!
Pace: +8, +6, +4, +6, +4
20 minutes:
1:20 ON, :40 seconds off at 5K pace x 5
1:20 ON, :40 seconds off at -2 (5K) pace x 5
10 minutes:
1 minute ON, 1 min OFF x 5
Pace: 28 for 30 sec, 30 for 30 sec
Happy Holidays!
Wednesday, December 19, 2007
Workout for Wednesday December 19, 2007
Warm-up 5 minutes
2 x 15 minutes with 3-5 minutes rest in between
#1 piece: 22 (+6), 24 (+4) change rater every 2 minutes
#2 piece: 24 (+4), 26 (+2) change rate every 2 minutes
3 x 20 strokes at race pace
Cool Down
2 x 15 minutes with 3-5 minutes rest in between
#1 piece: 22 (+6), 24 (+4) change rater every 2 minutes
#2 piece: 24 (+4), 26 (+2) change rate every 2 minutes
3 x 20 strokes at race pace
Cool Down
Monday, December 17, 2007
Workout for Monday December 17th, 2007
Warm-up 10 minutes at 24 (steady cruiser +8)
4 x 5' pieces with 2 minutes rest.
PACE: 18 (+8), 20 (+6), 22 (+4), 24 (+2) 26 (5k)
1) 2' @ 18, 2' @ 20, 1' @ 22
2) 2' @ 20, 2' @ 22, 1' @ 24
3) 2' @ 22, 2' @ 24, 1' @ 26
4) 2' @ 24, 2' @ 26, 1' @ 38
4 x 5' pieces with 2 minutes rest.
PACE: 18 (+8), 20 (+6), 22 (+4), 24 (+2) 26 (5k)
1) 2' @ 18, 2' @ 20, 1' @ 22
2) 2' @ 20, 2' @ 22, 1' @ 24
3) 2' @ 22, 2' @ 24, 1' @ 26
4) 2' @ 24, 2' @ 26, 1' @ 38
Friday, December 14, 2007
Workout for Friday December 14, 2007
Warm-up:
10 minutes
6 min @22 +6
3 min OFF
5 min @24 +4
3 min OFF
4 min @26 +2
2 min OFF
3 min @ 28 (5k Pace)
Paddle
:30 second ON @ 28 -4
:30 seconds OFF x 10
10 minutes
6 min @22 +6
3 min OFF
5 min @24 +4
3 min OFF
4 min @26 +2
2 min OFF
3 min @ 28 (5k Pace)
Paddle
:30 second ON @ 28 -4
:30 seconds OFF x 10
Wednesday, December 12, 2007
Wednesday December 12, 2007
40 min steady state
5,4,3,2,1 @ 18, 20, 22, 24, 26 (@ +14, +12, +10, +8, +6)
X 2
4,3,2,1 @ 20, 24, 26, 28 (+12, +10, +8, +6)
Building endurance at a low rate with low to medium intensity.
5,4,3,2,1 @ 18, 20, 22, 24, 26 (@ +14, +12, +10, +8, +6)
X 2
4,3,2,1 @ 20, 24, 26, 28 (+12, +10, +8, +6)
Building endurance at a low rate with low to medium intensity.
Monday December 10, 2007
12 min
(6 min +10 @ 24, 6 min @ 26 +8)
2 minutes rest
10 min @ 26
5 min +6, 5 min +4
6 min @ 26
3 min @ +2, 3 min @ 5K or better
Cool Down
(6 min +10 @ 24, 6 min @ 26 +8)
2 minutes rest
10 min @ 26
5 min +6, 5 min +4
6 min @ 26
3 min @ +2, 3 min @ 5K or better
Cool Down
Thursday, December 6, 2007
Workout for December 7, 2007
Warm-up:
10 minutes
5 min @22 +6
3 min OFF
4 min @24 +4
2 min OFF
3 min @26 +2
1 min OFF
2 min @ 28 (5k Pace)
Paddle
:30 second ON @ 28 -4
:30 seconds OFF x 10
Cool Down
10 minutes
5 min @22 +6
3 min OFF
4 min @24 +4
2 min OFF
3 min @26 +2
1 min OFF
2 min @ 28 (5k Pace)
Paddle
:30 second ON @ 28 -4
:30 seconds OFF x 10
Cool Down
Wednesday, December 5, 2007
Wednesday December 5, 207
40 minutes steady state
4,3,2,1 @ 18, 20, 22, 24
PACE: +14, +12, +10, +8
4,3,2,1 @ 18, 20, 22, 24
PACE: +14, +12, +10, +8
Monday December 3, 2007
12 minutes @ 26
Pace: +8 (5K)
2-3 min rest
8 minutes @ 26
Pace: +4 - +6
2-3 minutes rest
6 minutes @ 26
Pace: +2 - +4
Pace: +8 (5K)
2-3 min rest
8 minutes @ 26
Pace: +4 - +6
2-3 minutes rest
6 minutes @ 26
Pace: +2 - +4
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