Workouts

A sampling of some of the fabulous workouts that Laura has used over the year to build and maintain her world championship fitness!

Laura includes these in your training plans, because they are so effective!

 

We use Workout Log to support our athletes.

Workout of the Week: Post Season Bike

Base building after your season has ended….good to do on a trainer as well!

W/U
5:00 easy warm up

5 x 2:00 steady (Z2)/1:00 easy

3 x 6:00 hard (Z3/3:00 easy

5 x 1:00 hard (Z4)/1:00 easy

C/D

Workout of the Week: Midweek Bike

1:45 Middle of the week…a bit of speed, a bit of recovery and a bit of fun!!

Warm Up – 30 minutes
Build effort from very easy to Ironman pace ever 5 minutes up to 25 minutes.
Ride 5 minutes easy

Set #1 – 35 minutes
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery – Zone 1

Set #2 – 35 minutes
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery Zone 1

Cool down – nice and easy 10:00

Recovery Swim

This is a great workout for those days when you need the get the blood moving through the muscles after a tough series of workouts. Recovery swim 2500 yds. but nothing is all out challenging! Nice way to get in a few yards and have fun at the same time!!

The distance will not be right..just a guess based on time!

Main Set:

10 x 5:00 in the following order:

#1 warm up easy stretch out your stroke…5 min’
#2 Drill for 5:00, catch up, fist, zipper keep repeating for 5:00
#3 Using fins…kick for 5:00
#4 5 x 50 sprint hard on 1:00
#5 Kick WITHOUT fins
#6 5:00 straight swim, every 3rd length, all out speed
#7 5:00 swim with Paddles
#8 5:00 swim with pull buoy only
#9 5:00 swim continuous (how many lengths
#10 5:00 all out fast..should have more lengths than #9

:30 sec. recovery between each of the 10 sets…

C/D 100 easy

Strip Poker for the Pool

This is one of Laura’s favorite swim workouts! It’s one of the best workouts!

W/U
400 long stroke, easy swimming…
Main set:
10 x 50 fast turnover! :10 rest
100 e-z swim
12 x 25…Fast…on :30 :05 rest

Now for all your swim toys… Strip Poker Swim Fun

800 swim…
First 200, swim with fins, paddles, and pull buoys..
2nd 200..swim with pull buoy and paddles..
3rd 200 swim with just paddles..
4th 200 (no more toys)…all out 200!

C/D
300 easy!

Muscular Endurance Ride #4 – 70.3 race prep

This ride is designed as prep for a 70.3 race. All Muscular Endurance workouts are intended to build your aerobic zone power output and improve your endurance at that power.

Ride two hours on a flat to rolling course. Warm up 30 minutes
Main Set: Ride 5×12 minutes at Zone 3 in aero position (three-minute recovery spins)
Transition to a 30-minute run in Zone 3.

Note: Beginners can shorten intervals to 5×6 minutes in Zone 3.

Ride Strong!