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tripower » Recent Posts http://www.tripower.org/bbpress/ the home of affordable coaching in multisport en-US Sat, 19 May 2012 18:37:04 +0000 http://bbpress.org/?v=1.0.2 <![CDATA[Search]]> q http://www.tripower.org/bbpress/search.php administrator on "Swim Workouts, May 14 - 20" http://www.tripower.org/bbpress/topic.php?id=225#post-283 Sun, 13 May 2012 22:27:02 +0000 administrator 283@http://www.tripower.org/bbpress/ Workout #1A – 3800 yards/meters 4 x 200 (swim, kick, pull, swim) 6 x 150 pull (30 sec rest between each one) 400 steady, 2:00 rest 2 x 200 on base (second one faster then first one) 2:00 break 300 steady, 1:00 rest 2 x 150 on base (second one faster then first one) 2:00 break 200 steady, 1:00 rest 2 x 100 hard on base 1:00 break 100 easy, 30 seconds rest 2 x 50 sprint on base 100 easy cool down Workout #1B – 2300 yards/meters 4 x 100 (swim, kick, pull, swim) 4 x 150 pull (30 sec rest between each one) 300 steady, 1:00 rest 2 x 150 on base (second one faster then first one) 2:00 break 200 steady, 1:00 rest 2 x 100 hard on base 1:00 break 100 easy, 30 seconds rest 2 x 50 sprint on base 100 easy cool down Workout #2A – 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 1000 pull (pull buoys only, no paddles) 4 x 100 on base (easy) 100 fast, 1:00 break 3 x 100 on base (easy) 100 fast, 1:00 break 2 x 100 on base (easy) 100 fast, 1:00 break 100 easy, 1:00 break 100 all out 800 straight, steady paced Workout #2B – 2600 yards/meters 4 x 100 (swim, kick, pull, swim) 600 pull (pull buoys only, no paddles) 4 x 100 on base (easy) 100 fast, 1:00 break 3 x 100 on base (easy) 100 fast, 1:00 break 2 x 100 on base (easy) 100 all out 400 straight, steady paced Workout #3A – 3800 yards/meters 4 x 200 (swim, kick, pull, swim) 10 x 100 pull on base 4 x 200 on base (sprint last 50) 1:00 break 4 x 150 on base (sprint last 50) 1:00 break 4 x 100 on base (50 easy, 50 sprint) 200 easy cool down Workout #3B – 2400 yards/meters 4 x 100 (swim, kick, pull, swim) 6 x 100 pull on base 3 x 200 on base (sprint last 50) 1:00 break 3 x 150 on base (sprint last 50) 1:00 break 3 x 100 on base (50 easy, 50 sprint) 50 easy cool down Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 2 x 250 pull Main Set: 2 x 200 on base, 3 x 100 hard 3 x 200 on base, 2 x 100 hard 4 x 200 on base, 100 all out 100 easy administrator on "Bike Workouts, May 14 - 20" http://www.tripower.org/bbpress/topic.php?id=224#post-282 Sun, 13 May 2012 22:25:54 +0000 administrator 282@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 6:00 easy warm up 4 x 4:00 hard (Z4) 2:00 easy 10 x 2:00 hard (Z3) 1:00 easy Workout #2 - 60 minutes 5:00 easy warm up 5 x 15 seconds hard (hardest gear, standing) 45 seconds easy 15 x 1:30 hard (Z3) 30 seconds easy 3 x 4:00 hard (Z4) 2:00 easy 2:00 easy cool down Workout #3 - 65 minutes 5:00 easy warm up 6 x 2:00 hard (Z5) 4:00 easy 8 x 2:00 hard (Z3) 1:00 easy administrator on "Swim Workouts, May 7 - 13" http://www.tripower.org/bbpress/topic.php?id=223#post-281 Sun, 06 May 2012 17:59:32 +0000 administrator 281@http://www.tripower.org/bbpress/ Workout #1A – 4200 yards/meters 4 x 200 (swim, kick, pull, swim) 6 x 150 pull (30 sec rest between each one) 4 x 300 on base (descend) 2:00 break 4 x 200 on base (descend) 2:00 break 4 x 100 hard 100 easy cool down Workout #1B – 2500 yards/meters 4 x 100 (swim, kick, pull, swim) 4 x 150 pull (30 sec rest between each one) 2 x 300 on base (descend) 2:00 break 2 x 200 on base (descend) 2:00 break 4 x 100 hard 100 easy cool down Workout #2A – 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 5 x 100 pull 2 x 200 pull (30 sec rest between each one) 2 x 200 on base 1:00 break 300 hard 2:00 break 2 x 200 on base 1:00 break 300 hard 2:00 break 2 x 200 on base 1:00 break 300 hard 200 easy cool down Workout #2B – 2500 yards/meters 4 x 100 (swim, kick, pull, swim) 4 x 100 pull 1 x 200 pull (30 sec rest between each one) 2 x 200 on base 1:00 break 300 hard 2:00 break 2 x 200 on base 1:00 break 300 hard 100 easy cool down Workout #3A – 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 300 pull 3 x 100 pull 6 x 50 pull (30 sec rest between each one) 100 easy (15 seconds rest), 100 hard, 30 seconds rest 100 easy (15 seconds rest), 2 x 100 hard (30 sec rest between each) 1:00 break 100 easy (15 seconds rest), 3 x 100 hard (30 sec rest between each) 1:00 break 100 easy (15 seconds rest), 4 x 100 hard (30 sec rest between each) 1:00 break 100 easy (15 seconds rest), 5 x 100 hard (30 sec rest between each) 300 easy straight swim Workout #3B – 2500 yards/meters 4 x 100 (swim, kick, pull, swim) 200 pull 2 x 100 pull 4 x 50 pull (30 sec rest between each one) 100 easy (15 seconds rest), 100 hard, 30 seconds rest 100 easy (15 seconds rest), 2 x 100 hard (30 sec rest between each) 1:00 break 100 easy (15 seconds rest), 3 x 100 hard (30 sec rest between each) 1:00 break 100 easy (15 seconds rest), 4 x 100 hard (30 sec rest between each) 100 easy cool down Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 200, 300, 200 Main Set: 5 x 50 on base, then 200 fast 4 x 100 on base, then 200 fast 3 x 150 on base, then 200 fast 2 x 200 on base, then 200 fast (2 minute break between each set) administrator on "Bike Workouts, may 7 - 13" http://www.tripower.org/bbpress/topic.php?id=222#post-280 Sun, 06 May 2012 17:58:34 +0000 administrator 280@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy warm up 8 x 1:00 hard (Z5) 2:00 easy 8:00 easy (Z2) 4 x 3:00 hard (Z3) 1:30 easy 5:00 easy cool down Workout #2 - 60 minutes 10:00 easy warm up 5 x 2:00 hard (Z4) 2:00 easy 5:00 easy 10 x 1:30 hard (Z3) 30 seconds easy 5:00 easy cool down Workout #3 – 60 minutes 7:00 easy warm up 10 x 3:00 hard (Z3) 1:00 easy 2 x 6:00 hard (Z4) 3:00 easy administrator on "Swim Workouts, April 30 - May 6" http://www.tripower.org/bbpress/topic.php?id=221#post-279 Sun, 29 Apr 2012 23:56:14 +0000 administrator 279@http://www.tripower.org/bbpress/ Workout #1A - 3800 yards/meters 4 x 200 (swim, kick, pull, swim) 3 x 300 pull 8 x 50 on base +5 sec (easy) 1:00 break 6 x 50 on base +5 sec (hard) 1:00 break 4 x 50 on base +5 sec (harder) 1:00 break 2 x 50 on base +5 sec (sprint) 2:00 break 2 x 50 on base +5 sec (easy) 1:00 break 4 x 50 on base +5 sec (hard) 1:00 break 6 x 50 on base +5 sec (harder) 1:00 break 8 x 50 on base +5 sec 100 easy cool down Workout #1B - 2500 yards/meters 4 x 100 (swim, kick, pull, swim) 3 x 200 pull 8 x 50 on base +5 sec (easy) 1:00 break 4 x 50 on base +5 sec (hard) 1:00 break 2 x 50 on base +5 sec (sprint) 2:00 break 2 x 50 on base +5 sec (easy) 1:00 break 4 x 50 on base +5 sec (hard) 1:00 break 8 x 50 on base +5 sec (sprint) 100 easy cool down Workout #2A - 3800 yards/meters 4 x 200 (swim, kick, pull, swim) 100, 200, 300, 200, 100 pull with 20 sec rest between each one 4 x 100 on base, 1 x 100 on base -5 sec 1:00 break 3 x 100 on base, 2 x 100 on base -5 sec 1:00 break 2 x 100 on base, 3 x 100 on base -5 sec 1:00 break 1 x 100 on base, 4 x 100 on base -5 sec 100 easy cool down Workout #2B - 2600 yards/meters 4 x 100 (swim, kick, pull, swim) 100, 200, 200, 100 pull with 20 sec rest between each one 4 x 100 on base, 1 x 100 on base -5 sec 1:00 break 3 x 100 on base, 2 x 100 on base -5 sec 1:00 break 2 x 100 on base, 3 x 100 on base -5 sec 100 easy cool down Workout #3A - 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 300 pull 2 x 150 pull 3 x 100 pull 4 x 200 on base +10 seconds (1st 150 easy, sprint last 50) 1:00 break 4 x 150 on base +5 seconds (1st 100 easy, sprint last 50) 1:00 break 4 x 100 on base +5 seconds (easy for 75, sprint last 25) 500 easy Workout #3B - 2700 yards/meters 4 x 100 (swim, kick, pull, swim) 2 x 150 pull 3 x 100 pull 3 x 200 on base +10 seconds (1st 150 easy, sprint last 50) 1:00 break 2 x 150 on base +5 seconds (1st 100 easy, sprint last 50) 1:00 break 3 x 100 on base +5 seconds (easy for 75, sprint last 25) 500 easy Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 100, 200, 300, 200, 100 Main Set: 3 x 100 descend 3 x 150 descend 3 x 200 descend 3 x 250 descend administrator on "Bike Workouts, April 30 - May 6" http://www.tripower.org/bbpress/topic.php?id=220#post-278 Sun, 29 Apr 2012 23:55:15 +0000 administrator 278@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 8:00 easy warm up 8 x 1:00 hard (Z5) 2:00 easy 8 x 2:00 hard (Z3) 1:00 easy 4:00 easy cool down Workout #2 - 60 minutes 8:00 easy warm up 4 x 4:00 hard (Z4) 2:00 easy 10 x 1:30 hard (Z3) 0:30 easy 8:00 easy cool down Workout #3 - 60 minutes 6:00 easy warm up 10 x 2:00 hard (Z3) 1:00 easy 4 x 4:00 hard (Z4) 2:00 easy administrator on "Swim Workouts, April 23 - 29" http://www.tripower.org/bbpress/topic.php?id=219#post-277 Mon, 23 Apr 2012 03:18:45 +0000 administrator 277@http://www.tripower.org/bbpress/ Workout #1A - 3800 yards/meters 4 x 200 (swim, kick, pull, swim) 6 x 150 pull 300 on base 2 x 200 on base 3 x 100 on base 2:00 break 2 x 200 on base 3 x 100 on base 2:00 break 3 x 100 on base 100 easy cool down Workout #1B - 2600 yards/meters 4 x 100 (swim, kick, pull, swim) 4 x 150 pull 300 on base 200 on base 3 x 100 on base 2:00 break 200 on base 3 x 100 on base 2:00 break 3 x 100 on base Workout #2A - 3600 yards/meters 4 x 200 (swim, kick, pull, swim) 3 x 300 pull 300 free (easy) 1:00 break 300 (negative split) 1:00 break 3 x 100 on base (descend) 2:00 break 300 free (easy) 1:00 break 300 (negative split) 1:00 break 3 x 100 on base (descend) 100 easy cool down Workout #2B - 2600 yards/meters 4 x 100 (swim, kick, pull, swim) 300 pull 300 free (easy) 1:00 break 300 (negative split) 1:00 break 3 x 100 on base (descend) 2:00 break 300 free (easy) 1:00 break 300 (negative split) 1:00 break 3 x 100 on base (descend) 100 easy cool down Workout #3A - 3700 yards/meters 4 x 200 (swim, kick, pull, swim) 8 x 100 pull 400 easy on base, 100 fast 2:00 break 300 easy on base, 200 fast 2:00 break 200 easy on base, 300 fast 2:00 break 100 easy on base, 400 fast 100 easy cool down Workout #3B - 2400 yards/meters 4 x 100 (swim, kick, pull, swim) 4 x 100 pull 400 easy on base, 100 fast 2:00 break 300 easy on base, 200 fast 2:00 break 200 easy on base, 300 fast 100 easy cool down Swim Workout #4A - 3500 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 5 x 200 Main Set: 400, 300 on base 2 x 200 on base 4 x 100 on base administrator on "Bike Workouts, April 23 - 29" http://www.tripower.org/bbpress/topic.php?id=218#post-276 Mon, 23 Apr 2012 03:17:29 +0000 administrator 276@http://www.tripower.org/bbpress/ Workout #1 – 60 minutes 6:00 easy warm up 15 x 1:30 hard (Z3) 30 seconds easy 8 x 1:00 hard (Z5) 2:00 easy Workout #2 – 60 minutes 6:00 easy warm up 10 x 2:00 hard (Z3) 1:00 easy 2 x 8:00 hard (Z4) 4:00 easy Workout #3 – 60 minutes 6:00 easy warm up 10 x 1:30 hard (Z3) 30 seconds easy 10:00 steady paced spinning (upper Z2) 4 x 4:00 hard (Z4) 2:00 easy administrator on "Swim Workouts, April 16 - 22" http://www.tripower.org/bbpress/topic.php?id=217#post-275 Sun, 15 Apr 2012 06:50:41 +0000 administrator 275@http://www.tripower.org/bbpress/ Workout #1A - 3800 yards/meters 4 x 200 (swim, kick, pull, swim) 6 x 150 pull 400 2:00 break 2 x 300 on base 2:00 break 3 x 200 on base 2:00 break 4 x 100 on base 100 easy cool down Workout #1B - 2500 yards/meters 4 x 100 (swim, kick, pull, swim) 6 x 100 pull 400 2:00 break 300 2:00 break 2 x 200 on base 2:00 break 3 x 100 on base 100 easy cool down Workout #1C – 1500 yards/meters 4 x 100 (swim, kick, pull, swim) (30 seconds rest between each 100) 3 x 200 pull (using pull buoys and hand paddles if available) (30 seconds rest between each 200) 3 x 100 freestyle, 15 seconds rest between each one 4 x 50 sprint freestyle, 15 seconds rest between each one Workout #2A - 3600 yards/meters 4 x 200 (swim, kick, pull, swim) 5 x 200 pull 3 x 100 on base (descend) 300 strong 2:00 break 3 x 100 on base (descend) 300 strong 2:00 break 3 x 100 on base (descend) 300 strong Workout #2B - 2200 yards/meters 4 x 100 (swim, kick, pull, swim) 6 x 100 pull 3 x 100 on base (descend) 300 strong 2:00 break 3 x 100 on base (descend) 300 strong Workout #3A - 4300 yards/meters 4 x 200 (swim, kick, pull, swim) 100, 200, 300, 400 pull, 30 sec rest between each one 4 x 300 on base, steady 2:00 break 4 x 200 on base, descend 2:00 break 4 x 100 on base +5 seconds, fast 100 easy cool down Workout #3B - 2600 yards/meters 4 x 100 (swim, kick, pull, swim) 100, 200, 300 pull, 30 sec rest between each one 2 x 300 on base, steady 2:00 break 3 x 200 on base, descend 2:00 break 3 x 100 on base +5 seconds, fast 100 easy cool down Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 3 x 200 Main Set: 4 x 100 on base +5 sec (descending) 2000 for time administrator on "Bike Workouts, April 16 - 22" http://www.tripower.org/bbpress/topic.php?id=216#post-274 Sun, 15 Apr 2012 06:46:38 +0000 administrator 274@http://www.tripower.org/bbpress/ Workout #1 – 60 minutes 10:00 easy warm up 20 minutes hard (Z3/Z4) 5 minutes easy 20 minutes hard (Z3/Z4) 5 minutes easy Workout #2 - 60 minutes 10:00 starting easy, gradually building intensity 3 x 4:00 hard (Z4) 2:00 easy 10 x 2:00 hard (Z3) 1:00 easy 2:00 cool down Workout #3 - 55 minutes 5:00 easy warm up 10 x 2:00 hard (Z3) 1:00 easy 2 x 6:00 hard (Z4) 3:00 easy 2:00 easy cool down administrator on "Swim Workouts, April 9 - 15" http://www.tripower.org/bbpress/topic.php?id=215#post-273 Sat, 07 Apr 2012 22:49:27 +0000 administrator 273@http://www.tripower.org/bbpress/ Workout #1A - 3800 yards/meters 4 x 200 (swim, kick, pull, swim) 6 x 150 pull 4 x 100 (#1 on base -5 seconds, #2 on base, #3 on base +5 seconds, #4 on base +10 seconds) 100 all out 2:00 break 3 x 100 (#1 on base, #2 on base +5 seconds, #3 on base +10 seconds) 200 all out 2:00 break 2 x 100 (#1 on base +5 seconds, #2 on base +10 seconds) 300 all out 2:00 break 100 on base +10 seconds 400 all out 100 easy cool down Workout #1B - 2300 yards/meters 4 x 100 (swim, kick, pull, swim) 6 x 50 pull 3 x 100 (#1 on base, #2 on base +5 seconds, #3 on base +10 seconds) 200 all out 2:00 break 2 x 100 (#1 on base +5 seconds, #2 on base +10 seconds) 300 all out 2:00 break 100 on base +10 seconds 400 all out 100 easy cool down Workout #2A - 3700 yards/meters 4 x 200 (swim, kick, pull, swim 6 x 200 pull 8 x 50 on base 4 x 100 on base 2 x 200 on base 2:00 break 400 all out 100 easy cool down Workout #2B - 2400 yards/meters 4 x 100 (swim, kick, pull, swim) 6 x 100 pull 6 x 50 on base 3 x 100 on base 1 x 200 on base 2:00 break 400 all out 100 easy cool down Workout #3A - 3600 yards/meters 4 x 200 (swim, kick, pull, swim) 8 x 100 pull 1000 straight (getting faster each 200) 2:00 break 10 x 100 on base +5 seconds Workout #3B - 2600 yards/meters 4 x 100 (swim, kick, pull, swim) 6 x 100 pull 800 straight (getting faster each 200) 2:00 break 8 x 100 on base +5 seconds Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 200, 2 x 150, 200 Main Set: 300 free, negative split 2 x 150 on base (hold finishing pace of 300) 300 free, negative split 3 x 100 on base (hold finishing pace of 300) 300 free, negative split 4 x 75 on base (hold finishing pace of 300) 200 easy 300 all out administrator on "Bike Workouts, April 9 - 15" http://www.tripower.org/bbpress/topic.php?id=214#post-272 Sat, 07 Apr 2012 22:48:29 +0000 administrator 272@http://www.tripower.org/bbpress/ Workout #1 – 60 minutes 4:00 easy warm up 10 x 1:30 hard (Z3) 30 seconds easy 3 x 8:00 hard (Z4) 4:00 easy Workout #2 – 65 minutes 5:00 easy warm up 15 x 2:00 hard (Z3) 1:00 easy 4 x 2:00 hard(Z5) 2:00 easy Workout #3 – 75 minutes 3:00 easy warm up 12 x 3:00 hard (Z3) 1:00 easy 2 x 8:00 hard (Z4) 4:00 easy administrator on "Swim Workouts, April 2 - 8" http://www.tripower.org/bbpress/topic.php?id=213#post-271 Sun, 01 Apr 2012 21:14:16 +0000 administrator 271@http://www.tripower.org/bbpress/ Swim Workout #1A - 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 8 x 100 pull on base (using pull buoys and paddles) 400 steady, 3 x 100 steady, 100 fast all on base Rest 1:00 200 steady, 2 x 100 fast all on base Rest 1:00 100 steady, 3 x 100 fast, 400 all out, all on base Rest 1:00 10 x 25 kick (using fins if you have them) 150 easy free Swim Workout #1B - 2600 yards/meters 4 x 100 (swim, kick, pull, swim) 6 x 100 pull on base (using pull buoys and paddles) 300 steady, 3 x 100 steady, 100 fast all on base Rest 1:00 100 steady, 3 x 100 fast, 300 all out, all on base Rest 1:00 6 x 25 kick (using fins if you have them) 50 easy free Swim Workout #2A - 3600 yards/meters 4 x 200 (swim, kick, pull, swim) 200, 2 x 150, 2 x 100 pull on base (using pull buoys and hand paddles) 16 x 50 on base (every 4th one sprint) 1:00 break 12 x 50 on base +5 seconds (every 3rd one sprint) 1:00 break 8 x 50 on base +10 seconds (every other on sprint) 1:00 break 4 x 50 on base +15 seconds (sprint each one) 100 easy cool down Swim Workout #2B - 2400 yards/meters 4 x 100 (swim, kick, pull, swim) 200, 2 x 100 pull on base (using pull buoys and hand paddles) 12 x 50 on base (every 4th one sprint) 1:00 break 9 x 50 on base +5 seconds (every 3rd one sprint) 1:00 break 6 x 50 on base +10 seconds (every other on sprint) 1:00 break 4 x 50 on base +15 seconds (sprint each one) 50 easy cool down Swim Workout #3A - 4000 yards/meters 4 x 200 (swim, kick, pull, swim) 200, 4 x 100, 200 on base using pull buoys and hand paddles 5 x 100 on base (4 moderate, 1 hard) 2:00 break 5 x 100 on base (3 moderate, 2 hard) 2:00 break 5 x 100 on base (2 moderate, 3 hard) 2:00 break 5 x 100 on base (1 moderate, 4 hard) 400 easy Swim Workout #3B - 2400 yards/meters 4 x 100 (swim, kick, pull, swim) 200, 2 x 100, 200 on base using pull buoys and hand paddles 4 x 100 on base (3 moderate, 1 hard) 2:00 break 4 x 100 on base (2 moderate, 2 hard) 2:00 break 4 x 100 on base (1 moderate, 3 hard) 200 easy Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 2 x 200, 3 x 100, 4 x 50 Main Set: 4 x 50 on base 4 x 100 on base 4 x 150 on base 4 x 200 on base 100 easy administrator on "Bike Workouts, April 2 - 8" http://www.tripower.org/bbpress/topic.php?id=212#post-270 Sun, 01 Apr 2012 21:13:20 +0000 administrator 270@http://www.tripower.org/bbpress/ Workout #1 – 60 minutes 5:00 warm up 3 x 6:00 hard (Z4)/3:00 recovery 8 x 2:00 hard (Z3)/1:00 recovery 4:00 cool down Workout #2 – 66 minutes 5:00 warm up 2 x 6:00 hard (Z4)/3:00 recovery 10 x 3:00 hard (Z3)/1:00 recovery 3:00 cool down Workout #3 – 70 minutes 5:00 warm up 4 x 4:00 hard (Z4)/2:00 recovery 6 x 1:00 hard (Z5)/2:00 recovery 10 x 1:30 hard (Z3)/30 seconds recovery 3:00 cool down administrator on "Swim Workouts, March 26 - April 1" http://www.tripower.org/bbpress/topic.php?id=211#post-269 Mon, 26 Mar 2012 03:32:46 +0000 administrator 269@http://www.tripower.org/bbpress/ Workout #1A - 3700 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 3 x 100 pull on base 300 pull on base 3 x 100 pull on base Main Set: 5 x 100 on base +10 seconds (easy, easy, easy, hard, easy) 1:00 rest 5 x 100 on base +10 seconds (easy, easy, hard, hard, easy) 1:00 rest 5 x 100 on base +10 seconds (easy, hard, hard, hard, easy) 1:00 rest 5 x 100 on base +10 seconds (hard, hard, hard, hard, easy) Workout #1B - 2000 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 2 x 100 pull on base 200 pull on base 2 x 100 pull on base Main Set: 5 x 50 on base +5 seconds (easy, easy, easy, hard, easy) 1:00 rest 5 x 50 on base +5 seconds (easy, easy, hard, hard, easy) 1:00 rest 5 x 50 on base +5 seconds (easy, hard, hard, hard, easy) 1:00 rest 5 x 50 on base +5 seconds (hard, hard, hard, hard, easy) Workout #2A - 3800 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 100, 200, 300, 200, 100 pull on base Main Set: 4 x 100 on base (steady) 3 x 200 on base (steady) 2:00 break 2 x 300 on base (descend) 2:00 break 400 all out 100 easy cool down Workout #2B - 2300 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 100, 200, 100 pull on base Main Set: 3 x 100 on base (steady) 2 x 200 on base (steady) 2:00 break 300 (descend) 2:00 break 400 all out 100 easy cool down Workout #3A - 3000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 300 pull on base 3 x 100 pull on base 300 pull Main Set: 4 x 100 on base (3 moderate, 1 fast) 1:00 break 12 x 50 on base (3 moderate, 1 fast repeated 3 times through) 1:00 break 16 x 25 on base (1 easy, 1 fast repeated 8 times through) 100 easy cool down Workout #3B - 2300 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 200 pull on base 2 x 100 pull on base 200 pull Main Set: 4 x 100 on base (3 moderate, 1 fast) 1:00 break 12 x 50 on base (3 moderate, 1 fast repeated 3 times through) 1:00 break 16 x 25 on base (1 easy, 1 fast repeated 8 times through) 100 easy cool down Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 100, 200, 300, 200, 100 Main Set: 4 x 150 on base (steady pace) 4 x 150 on base descending 4 x 150 on base (holding speed of last 150 on descending set) 300 easy administrator on "Bike Workouts, March 26 - April 1" http://www.tripower.org/bbpress/topic.php?id=210#post-268 Mon, 26 Mar 2012 03:31:36 +0000 administrator 268@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy warm up 8 x 1:00 hard (Z5)/2:00 easy 10 x 2:00 hard (Z3)/1:00 easy 1:00 easy cool down Workout #2 - 60 minutes 5:00 easy warm up 6 x 1:30 hard (Z5)/3:00 easy 4 x 4:00 hard (Z4)/2:00 easy 4:00 easy cool down Workout #3 - 75 minutes 5:00 easy warm up 2 x 6:00 hard (Z4)/3:00 easy 8 x 3:00 hard (Z3)/1:00 easy 5:00 easy cool down administrator on "Swim Workouts, March 19 - 25" http://www.tripower.org/bbpress/topic.php?id=209#post-267 Sun, 18 Mar 2012 21:56:16 +0000 administrator 267@http://www.tripower.org/bbpress/ Workout #1A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 4 x 75 pull on base 2 x 200 pull, on base 3 x 100 pull, on base Main Set: 8 x 100 on base +5 seconds 6 x 100 on base 2:00 rest 4 x 100 on base -5 seconds 2:00 rest 2 x 100 on base -10 seconds 2:00 rest 100 all out 100 easy cool down Workout #1B - 2600 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 2 x 75 pull on base 1 x 200 pull, on base 2 x 100 pull, on base Main Set: 6 x 100 on base +5 seconds 4 x 100 on base 2:00 rest 3 x 100 on base -5 seconds 2:00 rest 2 x 100 on base -10 seconds 2:00 rest 100 all out 50 easy cool down Workout #2A - 3800 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 6 x 150 pull on base Main Set: 300 on base 2 x 200 on base 3 x 100 on base rest 2:00 3 x 100 on base 2 x 200 on base 300 all out 100 easy cool down Workout #2B - 2500 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 4 x 150 pull on base Main Set: 300 on base 1 x 200 on base 2 x 100 on base rest 2:00 2 x 100 on base 1 x 200 on base 300 all out 100 easy cool down Workout #3A - 3800 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 6 x 200 pull on base Main Set: 25 easy, 25 sprint (10 sec rest between) 100 easy, 50 sprint (10 sec rest between) 200 easy, 100 sprint (10 sec rest between) 200 easy 2:00 rest 25 easy, 25 sprint (10 sec rest between) 100 easy, 50 sprint (10 sec rest between) 200 easy, 100 sprint (10 sec rest between) 200 easy 2:00 rest 4 x 50 sprint (15 sec rest between each one) 100 easy cool down Workout #3B - 2500 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 6 x 100 pull on base Main Set: 25 easy, 25 sprint (10 sec rest between) 100 easy, 50 sprint (10 sec rest between) 200 easy, 100 sprint (10 sec rest between) 100 easy 2:00 rest 25 easy, 25 sprint (10 sec rest between) 100 easy, 50 sprint (10 sec rest between) 200 easy, 100 sprint (10 sec rest between) 100 easy 2:00 rest 4 x 50 sprint (15 sec rest between each one) 100 easy cool down Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 5 x 200 on base Main Set: 400 on base 2 x 300 on base 3 x 200 on base 4 x 100 on base +10 seconds (all out effort) administrator on "Bike Workouts, March 19 - 25" http://www.tripower.org/bbpress/topic.php?id=208#post-266 Sun, 18 Mar 2012 21:55:19 +0000 administrator 266@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy warm up 8 x 3:00 hard (Z3) 1:00 easy 6 x 1:00 hard (Z5) 2:00 easy 5:00 easy cool down Workout #2 - 60 minutes 5:00 easy warm up 10 x 2:00 hard (Z3) 1:00 easy 4 x 4:00 hard (Z4) 2:00 easy 1:00 easy cool down Workout #3 - 65 minutes 5:00 easy warm up 10 x 1:30 hard (Z3) :30 sec easy 4 x 6:00 hard (Z4) 3:00 easy 4:00 easy cool down administrator on "Swim Workouts, March 12 - 18" http://www.tripower.org/bbpress/topic.php?id=207#post-265 Mon, 12 Mar 2012 00:14:58 +0000 administrator 265@http://www.tripower.org/bbpress/ Workout #1A - 3200 meters/yards Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 200 pull on base 4 x 100 pull on base 200 pull on base Main Set: 4 x 100 moderate pace on base +5 seconds 100 fast 2:00 rest 4 x 100 moderate pace on base +5 seconds 2 x 50 fast (15 sec between each 50) 2:00 rest 4 x 100 moderate pace on base +5 seconds 4 x 25 fast (10 sec between each 25) 100 easy cool down Workout #1B - 2300 meters/yards Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 200 pull on base 2 x 100 pull on base 200 pull on base Main Set: 3 x 100 moderate pace on base +5 seconds 100 fast 2:00 rest 3 x 100 moderate pace on base +5 seconds 2 x 50 fast (15 sec between each 50) 2:00 rest 3 x 100 moderate pace on base +5 seconds 4 x 25 fast (10 sec between each 25) 100 easy cool down Workout #2A - 3800 meters/yards Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 5 x 100 pull on base 5 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill) Main Set: 1 x 300 steady on base 3 x 100 on base (descend) 2:00 rest 2 x 200 steady on base 6 x 50 on base (descend) 2:00 rest 3 x 100 steady on base 12 x 25 sprint, 10 sec rest between each 25 100 easy cool down Workout #2B - 2300 meters/yards Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 5 x 100 pull (25 free, 25 stroke drill, 25 free, 25 stroke drill) Main Set: 1 x 200 steady on base 2 x 100 on base (descend) 2:00 rest 1 x 200 steady on base 4 x 50 on base (descend) 2:00 rest 3 x 100 steady on base 8 x 25 sprint, 10 sec rest between each 25 100 easy cool down Workout #3A - 3700 meters/yards Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 100, 200, 300, 200, 100 Main Set: 20 x 100 on base with a 1 minute break after every 5th one Workout #3B - 2200 meters/yards Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 100, 200, 200, 100 Main Set: 12 x 100 on base with a 1 minute break after every 4th one Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 6 x 150 on base Main Set: 4 x 100 on base +5 seconds (easy) 300 negative split 4 x 100 on base (medium) 300 negative split 4 x 100 on base -5 seconds (hard) 30 seconds rest 300 hard effort administrator on "Bike Workouts, March 12 - 18" http://www.tripower.org/bbpress/topic.php?id=206#post-264 Mon, 12 Mar 2012 00:14:02 +0000 administrator 264@http://www.tripower.org/bbpress/ Bike Workout #1 – 60 minutes: 5:00 easy warm up 6 x 1:30 hard (Z5) 3:00 easy 8 x 2:00 hard (Z3) 1:00 easy 4:00 easy Bike Workout #2 - 53 minutes: 5:00 easy warm up 2 x 2:00 hard (Z3) 1:00 easy 2 x 4:00 hard (Z3) 2:00 easy 2 x 6:00 hard (Z3) 3:00 easy 1 x 8:00 hard (Z4) 4:00 easy Bike Workout #3 - 62 minutes: 5:00 easy warm up 1 x 8:00 hard (Z4) 4:00 easy 15 x 2:00 hard (Z3) 1:00 easy administrator on "Swim Workouts, March 5 - 11" http://www.tripower.org/bbpress/topic.php?id=205#post-263 Mon, 05 Mar 2012 21:51:00 +0000 administrator 263@http://www.tripower.org/bbpress/ Workout #1A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: (using pull buoys and hand paddles if you have them) 200 on base +10 seconds 8 x 100 on base +5 seconds Main Set: 200 on base +5 seconds 6 x 100 on base 1:00 rest 200 on base 4 x 100 on base -5 seconds 1:00 rest 200 on base -5 seconds 2 x 100 on base -10 seconds 200 on base +30 seconds (hard effort with extra rest) 100 all out 100 easy cool down Workout #1B - 2700 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: (using pull buoys and hand paddles if you have them) 200 on base +10 seconds 6 x 100 on base +5 seconds Main Set: 200 on base +5 seconds 4 x 100 on base 1:00 rest 200 on base 3 x 100 on base -5 seconds 1:00 rest 200 on base +30 seconds (hard effort with extra rest) 100 all out 100 easy cool down Workout #2A - 3800 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: (using pull buoys and hand paddles if you have them) 6 x 150 Main Set: (descend by set, 200's and 100's should be same pace, and then get faster from one set to the next) 3 x 200 on base, 4 x 100 on base 2:00 rest 2 x 200 on base, 3 x 100 on base 2:00 rest 1 x 200 on base, 2 x 100 on base 100 easy cool down Workout #2B - 2800 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: (using pull buoys and hand paddles if you have them) 4 x 150 Main Set: (descend by set, 200's and 100's should be same pace, and then get faster from one set to the next) 2 x 200 on base, 3 x 100 on base 2:00 rest 2 x 200 on base, 3 x 100 on base 2:00 rest 1 x 200 on base, 2 x 100 on base 100 easy cool down Workout #3A - 3800 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: (using pull buoys and hand paddles if you have them) 16 x 50 Main Set: 8 x 100 on base, 200 fast 2:00 rest 6 x 100 on base, 100 fast 2:00 rest 4 x 100 on base, 50 fast 50 easy cool down Workout #3B - 2400 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: (using pull buoys and hand paddles if you have them) 8 x 50 Main Set: 6 x 100 on base, 200 fast 2:00 rest 4 x 100 on base, 100 fast 2:00 rest 2 x 100 on base, 50 fast 50 easy cool down Swim Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 4 x 250 on base Main Set: 400 free (easy) 3 x 200 on base (descend) 3 x 200 on base (descend) 400 hard administrator on "Bike Workouts, March 5 - 11" http://www.tripower.org/bbpress/topic.php?id=204#post-262 Mon, 05 Mar 2012 21:49:28 +0000 administrator 262@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 10:00 easy warm up 6 x 1:00 hard (Z5) 2:00 easy 5:00 easy (Z2) 10 x 1:30 hard (Z3) 30 seconds easy 7:00 easy cool down Workout #2 - 60 minutes 5:00 easy warm up 3 x 4:00 hard (Z4) 2:00 easy 5:00 easy (Z2) 10 x 2:00 hard (Z3) 1:00 easy 2:00 easy cool down Workout #3 - 65 minutes 5:00 easy warm up 8 x 3:00 hard (Z3) 1:00 easy 3 x 6:00 hard (Z4) 3:00 easy 1:00 easy cool down administrator on "Swim Workouts, February 27 - March 4" http://www.tripower.org/bbpress/topic.php?id=203#post-261 Mon, 27 Feb 2012 02:16:52 +0000 administrator 261@http://www.tripower.org/bbpress/ Swim Workout #1A – 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 4 x 100 on base 400 (1:00 rest) 3 x 100 on base Main Set: 4 x 100 on base +10 seconds, descending 100 real easy 8 x 50 on base +10 seconds (hard) 100 real easy 4 x 100 on base +10 seconds, descending 8 x 25 sprints (10 sec rest between each one) 1:00 rest 500 easy Swim Workout #1B – 2600 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 3 x 100 on base 200 (1:00 rest) 2 x 100 on base Main Set: 3 x 100 on base +10 seconds, descending 6 x 50 on base +10 seconds (hard) 3 x 100 on base +10 seconds, descending 8 x 25 sprints (10 sec rest between each one) 1:00 rest 400 easy Swim Workout #2A – 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 300 on base 3 x 100 on base 300 on base 3 x 100 on base Main Set: 20 x 100 on base +5 seconds Swim Workout #2B – 2200 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 200 on base 2 x 100 on base 200 on base 2 x 100 on base Main Set: 10 x 100 on base +5 seconds Swim Workout #3A – 3600 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 200 on base 5 x 100 on base 200 on base Main Set: 200 on base (steady) 5 x 100 on base 200 on base (fast) 2:00 rest 200 on base (steady) 5 x 100 on base 200 on base (fast) 100 easy cool down Swim Workout #3B – 2600 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 200 on base 3 x 100 on base 200 on base Main Set: 200 on base (steady) 3 x 100 on base 200 on base (fast) 2:00 rest 200 on base (steady) 3 x 100 on base 200 on base (fast) 100 easy cool down Swim Workout #4A - 3900 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 5 x 100 pull Main Set: 500 free (medium hard effort) 2:00 rest 2 x 200 on base 500 free (hard effort) 2:00 rest 5 x 100 free on base 500 free (very hard effort) administrator on "Bike Workouts, February 27 - March 4" http://www.tripower.org/bbpress/topic.php?id=202#post-260 Mon, 27 Feb 2012 02:15:53 +0000 administrator 260@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy warm up 20 x 1:30 hard (Z3)/30 seconds easy 5 x 30 seconds hard (Z6+)/1:30 easy (hard gear, low cadence) 5:00 easy cool down Workout #2 - 60 minutes 5:00 easy warm up 4 x 6:00 hard (Z4)/3:00 easy 3 x 4:00 hard (Z3)/1:00 easy 4:00 easy cool down Workout #3 - 60 minutes 5:00 easy warm up 10 x 3:00 hard (Z3)/1:00 easy 10:00 hard (Z4) 5:00 easy cool down administrator on "Swim Workouts, February 20 - 26" http://www.tripower.org/bbpress/topic.php?id=201#post-259 Sun, 19 Feb 2012 23:39:32 +0000 administrator 259@http://www.tripower.org/bbpress/ Swim Workout #1A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 200 pull, 30 seconds rest 10 x 50 on base Main Set: 6 x 100 on base (steady) 3 x 200 on base (steady, strong, fast) 2:00 rest 4 x 100 on base (descending) 2 x 200 on base (steady, fast) 2:00 rest 2 x 100 on base (steady) 1 x 200 fast 100 easy cool down Swim Workout #1B - 2200 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 200 pull, 30 seconds rest 6 x 50 on base Main Set: 4 x 100 on base (descending) 2 x 200 on base (steady, fast) 2:00 rest 2 x 100 on base (steady) 1 x 200 fast 100 easy cool down Swim Workout #2A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 10 x 100 on base Main Set: 300 on base 2 x 200 on base 2:00 rest 300 on base 3 x 100 on base 2:00 rest 300 on base 4 x 50 on base (each 300 should get faster) 6 x 50 kick (no kick board, using fins) 100 easy cool down Swim Workout #2B - 2800 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 6 x 100 on base Main Set: 300 on base 200 on base 2:00 rest 300 on base 2 x 100 on base 2:00 rest 300 on base 4 x 50 on base (each 300 should get faster) 4 x 50 kick (no kick board, using fins) 100 easy cool down Swim Workout #3A - 3700 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 5 x 200 on base Main Set: 4 x 100 on base (moderate), 1 x 100 fast 1:00 rest 3 x 100 on base (moderate), 1 x 100 fast 1:00 rest 2 x 100 on base (moderate), 1 x 100 fast 1:00 rest 1 x 100 on base (moderate), 1 x 100 fast 1:00 rest 1 x 100 fast 1:00 rest 400 (moderate) Swim Workout #3B - 2700 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 3 x 200 on base Main Set: 4 x 100 on base (moderate), 1 x 100 fast 1:00 rest 3 x 100 on base (moderate), 1 x 100 fast 1:00 rest 2 x 100 on base (moderate), 1 x 100 fast 1:00 rest 1 x 100 on base (moderate), 1 x 100 fast 1:00 rest 1 x 100 fast 1:00 rest 200 (moderate) Swim Workout #4A - 3800 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 4 x 250 pull Main Set: 6 x 50 on base 3 x 100 on base 300 hard effort, 2 minute rest 4 x 50 on base 2 x 100 on base 200 hard effort, 2 minute rest 2 x 50 on base 100 hard effort 100 easy administrator on "Bike Workouts, February 20 - 26" http://www.tripower.org/bbpress/topic.php?id=200#post-258 Sun, 19 Feb 2012 23:37:42 +0000 administrator 258@http://www.tripower.org/bbpress/ Workout #1 – 65 minutes 5:00 easy warm up 5 x 2:00 hard (Z3) 1:00 easy 3 x 6:00 hard (Z4) 3:00 easy 5 x 2:00 hard (Z3) 1:00 easy 3:00 easy cool down Workout #2 – 60 minutes 5:00 easy warm up 10 x 1:30 hard (Z3) 30 sec easy 3:00 easy 8 x 3:00 hard (Z3) 1:00 easy Workout #3 – 60 minutes 5:00 easy warm up 2 x 4:00 hard (Z4) 2:00 easy 10 x 2:00 hard (Z3) 1:00 easy 2 x 4:00 hard (Z4) 2:00 easy 1:00 easy cool down administrator on "Swim Workouts, February 13 - 19" http://www.tripower.org/bbpress/topic.php?id=199#post-257 Mon, 13 Feb 2012 03:26:14 +0000 administrator 257@http://www.tripower.org/bbpress/ Workout #1A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 3 x 300 pull Main Set: 4 x 100 on base +10 seconds 600 free (negative split, second 300 faster then 1st) 2:00 rest 4 x 100 on base +5 seconds 400 free negative split, second 200 faster then 1st) 2:00 rest 2 x 100 on base 200 all out effort 100 easy Workout #1B - 2800 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 3 x 200 pull Main Set: 3 x 100 on base +10 seconds 400 free (negative split, second 200 faster then 1st) 2:00 rest 3 x 100 on base +5 seconds 300 free negative split, second 1500 faster then 1st) 2:00 rest 2 x 100 on base 200 all out effort 100 easy Swim Workout #1C – 1500 meters/yards 6 x 50, 10 sec rest between each (swim, kick, pull, swim, kick, pull) 6 x 50 free, 10 sec rest between each 6 x 100 free. 15 sec rest between each 6 x 50 free, 10 sec rest between each Workout #2A - 3600 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 5 x 200 pull Main Set: 2 x 100 on base +5 seconds (easy) 100 on base (fast) 100 easy on base +5 seconds 100 on base (fast) 1:00 rest 2 x 100 on base +5 seconds (easy) 100 on base (fast) 100 easy on base +5 seconds 200 on base (fast) 1:00 rest 2 x 100 on base +5 seconds (easy) 100 on base (fast) 100 easy on base +5 seconds 300 on base (fast) 100 easy Workout #2B - 2800 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 3 x 200 pull Main Set: 2 x 100 on base +5 seconds (easy) 100 on base (fast) 100 easy on base +5 seconds 100 on base (fast) 1:00 rest 2 x 100 on base +5 seconds (easy) 100 on base (fast) 100 easy on base +5 seconds 200 on base (fast) 1:00 rest 2 x 100 on base +5 seconds (easy) 100 on base (fast) 100 easy on base +5 seconds 300 on base (fast) 100 easy Workout #3A - 4100 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 10 x 100 pull Main Set: 8 x 50 on base 4 x 100 on base 400 hard effort 2:00 rest 4 x 50 on base 2 x 100 on base 200 hard effort 1:00 rest 2 x 50 on base 100 hard effort 100 easy Workout #3B - 2800 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 6 x 100 pull Main Set: 6 x 50 on base 3 x 100 on base 300 hard effort 2:00 rest 4 x 50 on base 2 x 100 on base 200 hard effort 1:00 rest 2 x 50 on base 100 hard effort 100 easy Workout #4A - 4000 yards/meters Warm Up Set: 4 x 250 (swim, kick, pull, swim) Pull Set: 3 x 300 pull on base Main Set: 400 on base 2 x 300 on base 3 x 200 on base 2 minute rest 4 x 100 on base +10 seconds (very hard effort) 100 easy administrator on "Bike Workouts, February 13 - 19" http://www.tripower.org/bbpress/topic.php?id=198#post-256 Mon, 13 Feb 2012 03:22:16 +0000 administrator 256@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy warm up 6 x 1:00 hard (Z5) 2:00 easy 8 x 3:00 hard (Z3) 1:00 easy 5:00 easy cool down Workout #2 - 60 minutes 5:00 easy (Z1) 5:00 @ Z2 5:00 @ Z3 3 x 8:00 hard (Z4) 4:00 easy 5 x 15 seconds standing, hardest gear (Z5) 45 seconds easy 4:00 easy cool down Workout #3 - 60 minutes 7:00 easy warm up 3 x 4:00 hard (Z4) 2:00 easy 15 x 1:30 hard (Z3) 30 seconds easy 5:00 easy cool down administrator on "Swim Workouts, February 6 - 12" http://www.tripower.org/bbpress/topic.php?id=197#post-255 Sun, 05 Feb 2012 22:43:11 +0000 administrator 255@http://www.tripower.org/bbpress/ Swim Workout #1A - 3600 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 8 x 100 pull (using paddles and pull buoys) Main Set: 200 easy, 100 fast, 200 easy all on base 2:00 break 100 easy, 200 fast, 200 easy all on base 2:00 break 100 fast, 200 easy, 200 fast all on base 2:00 break 100 easy, 200 fast, 200 fast all on base Swim Workout #1B - 2300 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 4 x 100 pull (using paddles and pull buoys) Main Set: 200 easy, 100 fast, 200 easy all on base 2:00 break 100 easy, 200 fast, 200 easy all on base 2:00 break 100 fast, 200 easy, 200 fast all on base Swim Workout #1C – 1300 yards/meters 4 x 50 (swim, kick, pull, swim) 10 sec rest between each 6 x 50 pull (pull buoys and paddles), 10 sec rest between each 2 x 50 free, 10 sec rest between each 2 x 100 free, 15 sec rest between each 2 x 150 free, 20 sec rest between each 1 x 200 free Swim Workout #2A - 3600 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 300, 200, 100, 4 x 50 all on base Main Set: 20 x 100 4 on base +5 seconds, 3 on base then 2:00 break 2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes 1 on base +10 seconds, 2 on base +5 seconds, 3 on base then break for 2 minutes 4 on base -5 seconds Swim Workout #2B - 2500 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 200, 100, 4 x 50 all on base Main Set: 16 x 100 3 on base +5 seconds, 2 on base then 2:00 break 2 on base -5 seconds, 1 on base -10 seconds then break for 2 minutes 1 on base +10 seconds, 2 on base +5 seconds, 2 on base then break for 2 minutes 3 on base -5 seconds Swim Workout #3A - 3500 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 200, 2 x 150, 200 on base Main Set: 100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast) 2:00 break 200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast) 2:00 break 300 on base -5 seconds, 50 on base +10 seconds, 8 x 25 on base (fast) 2:00 break 400 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast) -the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out Swim Workout #3B - 2300 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 200, 150, 200 on base Main Set: 100 on base -5 seconds, 50 on base +10 seconds, 4 x 50 on base (fast) 2:00 break 200 on base -5 seconds, 50 on base +10 seconds, 2 x 100 on base (fast) 2:00 break 300 on base +5 seconds, 50 on base +10 seconds, 1 x 200 on base (fast) -the idea on this workout is the first interval should be done steady, then the 50 is real easy for active recovery, then the last interval is all out administrator on "Bike Workouts, February 6 - 12" http://www.tripower.org/bbpress/topic.php?id=196#post-254 Sun, 05 Feb 2012 22:38:24 +0000 administrator 254@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy (Z1) 5:00 a bit harder (Z2) 5:00 harder (Z3) 5:00 even harder (Z4) 4:00 easy (Z2) 8 x 1:30 hard (Z5) 3:00 easy Workout #2 - 60 minutes 4:00 easy warm up 10 x 1:30 hard (Z3) 30 seconds easy 6 x 2:00 hard (Z5) 4:00 easy Workout #3 - 60 minutes 6:00 easy warm up 10 x 2:00 hard (Z3) 1:00 easy 4 x 4:00 hard (Z4) 2:00 easy administrator on "Swim Workouts, January 30 - February 5" http://www.tripower.org/bbpress/topic.php?id=195#post-253 Sun, 29 Jan 2012 16:03:31 +0000 administrator 253@http://www.tripower.org/bbpress/ Swim Workout #1A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 10 x 100 pull (using paddles and pull buoys) Main Set: 200 steady on base 3 x 100 descend (each one faster then previous) on base 200 building (getting a bit faster each 50) rest 1:00 200 steady on base 3 x 100 descend (each one faster then previous) on base 200 negative split (second 100 faster then first 100) rest 1:00 200 steady on base 3 x 100 descend (each one faster then previous) on base 200 building (getting a bit faster each 50) rest 1:00 200 easy cool down Swim Workout #1B - 2500 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 10 x 50 pull (using paddles and pull buoys) Main Set: 100 steady on base 3 x 100 descend (each one faster then previous) on base 100 building (getting a bit faster each 50) rest 1:00 100 steady on base 3 x 100 descend (each one faster then previous) on base 100 negative split (second 50 faster then first 50) rest 1:00 100 steady on base 3 x 100 descend (each one faster then previous) on base 100 building (getting a bit faster each 25) 100 easy cool down Swim Workout #2A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 2 x 200 6 x 100 Main Set: 200 on base +5 sec 6 x 100 on base 1:00 rest 200 on base, 4 x 100 on base -5 sec 1:00 rest 200 on base -5 sec 2 x 100 on base -10 sec 1:00 rest 200 on base +30 sec 1 x 100 all out 100 easy cool down Swim Workout #2B - 2600 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 2 x 200 4 x 100 Main Set: 200 on base +5 sec 4 x 100 on base 1:00 rest 200 on base 2 x 100 on base -5 sec 1:00 rest 200 on base +30 sec 1 x 100 all out 100 easy cool down Swim Workout #3A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim) Pull Set: 1 x 300 2 x 200 3 x 100 Main Set: 400 moderate, 4 x 100 on base, descending 1:00 rest 400 strong, 4 x 100 on base, descending 400 all out 200 easy cool down Swim Workout #3B - 2600 yards/meters Warm Up Set: 4 x 100 (swim, kick, pull, swim) Pull Set: 1 x 300 1 x 200 2 x 100 Main Set: 300 moderate, 3 x 100 on base, descending 1:00 rest 300 strong, 3 x 100 on base, descending 300 all out administrator on "Bike Workouts, January 30 - February 5" http://www.tripower.org/bbpress/topic.php?id=194#post-252 Sun, 29 Jan 2012 16:02:43 +0000 administrator 252@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy warm up 8 x 1:00 hard (Z5) 2:00 recoveries 2 x 8:00 hard (Z4) 4:00 recoveries 2:00 easy cool down Workout #2 - 60 minutes 5:00 easy warm up 6 x 2:00 hard (Z3) 1:00 easy 3 x 4:00 hard (Z4) 2:00 easy 2 x 6:00 hard (Z4) 3:00 easy Workout #3 - 60 minutes 5:00 easy warm up 10 x 3:00 hard (Z3) 1:00 easy 5 x 1:00 hard (Z5) 2:00 easy administrator on "Swim Workouts, January 23 - 29" http://www.tripower.org/bbpress/topic.php?id=193#post-251 Sat, 21 Jan 2012 23:29:39 +0000 administrator 251@http://www.tripower.org/bbpress/ Workout #1A - 4300 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Main Set: 7 x 500 (1 minute rest between each one) #1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out Workout #1B - 2500 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Main Set: 7 x 300 (1 minute rest between each one) #1 = Pull, #2, 3, 4 = descend, #5 = Pull, #6 = easy, #7 = all out Workout #1C – 1200 yards/meters 4 x 100 (swim, kick, pull, swim) 15 sec rest between each 6 x 25 sprint (10 sec rest between each) 4 x 50 free (10 sec rest between each) 2 x 100 free (20 sec rest between each) 200 free (30 sec rest after) 50 free Workout #2A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 8 x 100 pull on base Main Set: 6 x 100 on base, 2 x 100 on base – 5 seconds 1:00 break 4 x 100 on base, 4 x 100 on base – 5 seconds 1:00 break 2 x 100 on base, 6 x 100 on base – 5 seconds Workout #2B - 2600 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 4 x 100 pull on base Main Set: 4 x 100 on base, 2 x 100 on base – 5 seconds 1:00 break 3 x 100 on base, 3 x 100 on base – 5 seconds 1:00 break 2 x 100 on base, 4 x 100 on base – 5 seconds Workout #2C – 1200 yards/meters 4 x 100 (swim, kick, pull, swim) 15 sec rest between each 8 x 50 free (10 sec rest between each) 200 free (30 sec rest) 4 x 50 free (10 sec rest between each) Workout #3A - 3550 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 4 x 200 on base Main Set: 300 on base (easy) 200 on base (steady) 100 on base (fast) 50 (sprint) 2:00 break Repeat full set three times Workout #3B - 2300 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 3 x 200 on base Main Set: 300 on base (easy) 200 on base (steady) 100 on base (fast) 50 (sprint) 2:00 break Repeat full set two times administrator on "Bike Workouts, January 23 - 29" http://www.tripower.org/bbpress/topic.php?id=192#post-250 Sat, 21 Jan 2012 23:20:25 +0000 administrator 250@http://www.tripower.org/bbpress/ Workout #1 - 60 minutes 5:00 easy warm up 5 x 15 seconds (biggest gear, standing) (Z6) 45 seconds recoveries 6 x 1:00 hard (Z5) 2:00 recoveries 2 x 4:00 hard (Z4) 2:00 recoveries 10 x 1:30 hard (Z3) 30 second recoveries Workout #2 - 60 minutes 5:00 easy warm up 3 x 6:00 hard (Z4) 3:00 recoveries 8 x 1:00 hard (Z5) 2:00 recoveries 4:00 easy cool down Workout #3 - 80 minutes 10:00 easy warm up 10 x 3:00 hard (Z3) 1:00 recoveries 5:00 easy spinning 2 x 8:00 hard (Z4) 4:00 recoveries 6:00 easy cool down administrator on "Swim Workouts, January 16 - 22" http://www.tripower.org/bbpress/topic.php?id=191#post-249 Sun, 15 Jan 2012 23:02:32 +0000 administrator 249@http://www.tripower.org/bbpress/ Workout #1A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 2 x 400 pull Main Set: 3 x 300 on base 2:00 rest 4 x 200 on base 2:00 rest 5 x 100 on base 200 easy cool down Workout #1B - 2700 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 2 x 300 pull Main Set: 2 x 300 on base 2:00 rest 3 x 200 on base 2:00 rest 4 x 100 on base 100 easy cool down Workout #2A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 2 x 200 3 x 100 6 x 50 Main Set: 200, 150, 100, 50 all on base 1:00 break 150, 200, 50, 100 all on base 1:00 break 100, 50, 200, 150 all on base 1:00 break 50, 100, 150, 200 all on base 200 easy cool down the progression through each swim should be easy, steady, strong, fast, so on the first interval set you'll do: 200 easy, then 150 a bit faster, 100 even fast, then 50 all out. Workout #2B - 2600 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 1 x 200 2 x 100 4 x 50 Main Set: 200, 150, 100, 50 all on base 1:00 break 150, 200, 50, 100 all on base 1:00 break 50, 100, 150, 200 all on base 100 easy cool down the progression through each swim should be easy, steady, strong, fast, so on the first interval set you'll do: 200 easy, then 150 a bit faster, 100 even fast, then 50 all out. Workout #3A - 4000 yards/meters Warm Up Set: 4 x 200 (swim, pull, kick, swim) Pull Set: 1 x 300 2 x 200 3 x 100 Main Set: 400 moderate on base 4 x 100 on base, descending 1:00 break 400 strong on base 4 x 100 on base, descending 1:00 break 400 all out effort 200 easy cool down Workout #3B - 2300 yards/meters Warm Up Set: 4 x 100 (swim, pull, kick, swim) Pull Set: 1 x 300 2 x 200 1 x 100 Main Set: 400 moderate on base 4 x 100 on base, descending 1:00 break 400 all out effort 100 easy cool down