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"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
Interval Run and Swim 6/8 - 6/14
Dear Tri Babes,
This week, at the very, VERY least, just come to the group swim and Brick or do the equivalent on your own.
If you want to step it up a notch, make sure that you do 20 lengths at a pool, a 30 minute bike ride and a 20 minute run or walk on your own during the week.
If you want to be the best you can be . . . then do the following interval training!!!!!!!!
Interval Run/Walk: (remember that one lap equals 400 meters)
~ get thyself to a track
~ run/walk one lap at a comfortable pace (400meter warm-up)
~ run/walk as fast as you can on the straight part and walk slowly to recover on the curved part. Do this on both straight parts of the tract. (2 X 100meter sprints with 100m recovery)
~ run/walk as fast as you can for half the track and then walk slowly to recover on the other half. (1 X 200m sprint with 200m recovery)
~ run/walk as fast as you can on the straight part of the track and walk slowly to recover on the curved part of the track. Do this on both straight parts of the track. (2 X 100m sprints with 100m recovery)
~ Run/walk comfortably for 1/2 a lap (200 meter cool-down)
*** If you can NOT get to a track, you can just find a flat stretch of road and turn distances into time and do the equivalent. One Lap = 4 minutes; 100meters = 45 seconds.***
Interval Swim:
~ get thyself to a pool. Understand that one length in the pool is about 25 yards. A "length" means from one end to the other. (A lap means from one end to the other and back to the starting point!!!!!!! So a "lap" is two "lengths.")
~ this week, I don't care what stroke you use -- use the one you are most comfortable with. But just let me plant the little seed that we'll start learning how to do 4 different strokes -- one of which is freestyle/crawl and we'll start using all four of these strokes in our pool work-outs in the future.
~ Swim 5 lengths easily and comfortably as your warm-up
~ Swim one length as fast as you can and then one length slowly to recover. Repeat this 4 more times. (This means you've done a total of 5 fast lengths and 5 slow lengths.) Or in other words 5 X 25m repeats with 25m recoveries.
~ Swim 5 lengths easily and comfortably as your cool-down.
*** Print out this pool workout and put it in a zip-lock plastic baggie. That way you can bring it to the pool, set it on the deck, and follow it.
GREAT LUCK on your interval work this week. If you do not understand this schedule, please ask me about it. Please remember that our group trainings are intended to build up the endurance you need to comPLETE the Danskin and/or Tri Turtle Tri. The interval trainings that you do on your own are what will truly improve your fitness level.
Please let me know how these go for you -- I want to hear your experiences with them.
-- Lisa Be Your Reluctant Interval Queen!!!!! They're hard for me too!!!!!! That's why I'm the TURTLE!!!!!
Discuss in the forums
Dear Tri Babes,
This week, at the very, VERY least, just come to the group swim and Brick or do the equivalent on your own.
If you want to step it up a notch, make sure that you do 20 lengths at a pool, a 30 minute bike ride and a 20 minute run or walk on your own during the week.
If you want to be the best you can be . . . then do the following interval training!!!!!!!!
Interval Run/Walk: (remember that one lap equals 400 meters)
~ get thyself to a track
~ run/walk one lap at a comfortable pace (400meter warm-up)
~ run/walk as fast as you can on the straight part and walk slowly to recover on the curved part. Do this on both straight parts of the tract. (2 X 100meter sprints with 100m recovery)
~ run/walk as fast as you can for half the track and then walk slowly to recover on the other half. (1 X 200m sprint with 200m recovery)
~ run/walk as fast as you can on the straight part of the track and walk slowly to recover on the curved part of the track. Do this on both straight parts of the track. (2 X 100m sprints with 100m recovery)
~ Run/walk comfortably for 1/2 a lap (200 meter cool-down)
*** If you can NOT get to a track, you can just find a flat stretch of road and turn distances into time and do the equivalent. One Lap = 4 minutes; 100meters = 45 seconds.***
Interval Swim:
~ get thyself to a pool. Understand that one length in the pool is about 25 yards. A "length" means from one end to the other. (A lap means from one end to the other and back to the starting point!!!!!!! So a "lap" is two "lengths.")
~ this week, I don't care what stroke you use -- use the one you are most comfortable with. But just let me plant the little seed that we'll start learning how to do 4 different strokes -- one of which is freestyle/crawl and we'll start using all four of these strokes in our pool work-outs in the future.
~ Swim 5 lengths easily and comfortably as your warm-up
~ Swim one length as fast as you can and then one length slowly to recover. Repeat this 4 more times. (This means you've done a total of 5 fast lengths and 5 slow lengths.) Or in other words 5 X 25m repeats with 25m recoveries.
~ Swim 5 lengths easily and comfortably as your cool-down.
*** Print out this pool workout and put it in a zip-lock plastic baggie. That way you can bring it to the pool, set it on the deck, and follow it.
GREAT LUCK on your interval work this week. If you do not understand this schedule, please ask me about it. Please remember that our group trainings are intended to build up the endurance you need to comPLETE the Danskin and/or Tri Turtle Tri. The interval trainings that you do on your own are what will truly improve your fitness level.
Please let me know how these go for you -- I want to hear your experiences with them.
-- Lisa Be Your Reluctant Interval Queen!!!!! They're hard for me too!!!!!! That's why I'm the TURTLE!!!!!
Discuss in the forums