Sunday, June 18, 2006
Road to CDA 06: Taper week
Taper week, 6/19 - 6/24
If you did Sauna training on saturday: Do sauna 15 min. Mon, tues, thurs.
If you did Sauna trainign on sunday: Do sauna 15 min. Mon, tues, thurs.
Mon = 45-60 min easy swim. Should be about 5 sec/100 slower than usual per 500 split. If normal 500 is 8 min. Then try to go around 8:20-30 during long swim.
sauna 15 min
Tues = 60 minute bike ride. 4 X 90 sec. fast cadence spinervals final 20 minutes.
Wed = Swim 1500 in morning. 500 wu, then 4 X 100 with 50 yd breast stroke after each for rest. Then cd 300 pull.
Afternoon: Run 40 minutes, incorporate 4 X 30 sec. strides in final mile or so.
Thurs: Sauna in a.m. Otherwise, off.
Friday: Bike 30 minutes in CDA with 4 X 90 sec intervals, brick run for 30 min after. Easy-slow run with 4 X 30 sec strides final mile.
Saturday: Morning, before breakfast. 30 min ride with 2 X 90 sec spinervals, then 20 min run with 2 X 30 sec strides final mile. In early afternoon, get on wet suit and swim 10-15 minutes on the course.
If you did Sauna training on saturday: Do sauna 15 min. Mon, tues, thurs.
If you did Sauna trainign on sunday: Do sauna 15 min. Mon, tues, thurs.
Mon = 45-60 min easy swim. Should be about 5 sec/100 slower than usual per 500 split. If normal 500 is 8 min. Then try to go around 8:20-30 during long swim.
sauna 15 min
Tues = 60 minute bike ride. 4 X 90 sec. fast cadence spinervals final 20 minutes.
Wed = Swim 1500 in morning. 500 wu, then 4 X 100 with 50 yd breast stroke after each for rest. Then cd 300 pull.
Afternoon: Run 40 minutes, incorporate 4 X 30 sec. strides in final mile or so.
Thurs: Sauna in a.m. Otherwise, off.
Friday: Bike 30 minutes in CDA with 4 X 90 sec intervals, brick run for 30 min after. Easy-slow run with 4 X 30 sec strides final mile.
Saturday: Morning, before breakfast. 30 min ride with 2 X 90 sec spinervals, then 20 min run with 2 X 30 sec strides final mile. In early afternoon, get on wet suit and swim 10-15 minutes on the course.
