• 100 yd warm up
• Stretch!
• 5 x 50 yd
• Practice flip turns
• 5 x 50 yd with flip turns
• Cool down 200 yd

• Warm up - dynamic stretching
• Quarter mile warm up run
• Fun run - 1 mile
• Warm down - static stretching

Tuesday, Feb. 5th   Biking (3 miles, no hills)

• For 1 mile:
  • Raise RPM >100 for 30 sec.
  • 1 min. down
  • Raise RPM >100 for 45 sec.
  • 1 min. down
  • Raise RPM >100 for 60 sec.
  • 1 min. down
  • Back down (60, 45, 30 sec.)
• 1 mile cool down
• Stretch and abs

Wednesday, Feb. 6th   Weights

• At least 2 reps each on:
  • Military press
  • Bicep curls
  • Both triceps
  • Pec fly
  • Lat machines
  • Side weight

Thursday, Feb. 7th   Off or Run

• Warm up!
• Timed mile (no stress!)
• Cool down!

Friday, Feb. 8th   Swim

• 100 yd warm up
• 2 x 75 yd with turns
• 3 x 50 yd - clean stroke technique
• Straight 100 yd
• 200 yd warm down

Saturday, Feb. 9th   Snowshoe Race

Off!

Sunday, Feb. 10th   Weights & Bikes

• Biking:
  • 1 mi warm up (establish comfort level)
  • Go up 2 levels for 1 min.
  • Down 3 for 1 min.
  • Up 4 for 1 min.
  • Down 4 for 1 min.
  • Up 6 for 30 sec.
  • Down 7 for 1 min.
  • Up 3 for 2 min.
  • Down 2 for 1 min.
  • Up 6 for 20 sec.
  • Down 6 for 30 sec.
  • Up 4 for 1 min.
  • Down 4 for 1 min.
  • Cool down: 1 mile (return to level of comfort)
• Weights w/ Aliza

Monday, Feb. 11th   Meeting & Run

• Warm up: 2 laps, dynamic stretching
• 2 miles:
  • 4 laps - 50% normal run
  • 4 laps - 75% of straightaways
  • 4 laps - 50% normal run
  • 4 laps = 75% on straightaways
• Cool down: 2 laps, static stretching

Tuesday, Feb. 12th   Biking

Bike sheets are on AA Board. Add more of a challenge (increase RPM, level of resistance) or don't cheat (if you did last time).

Wednesday, Feb. 13th   Weights

• Weights:
  • 2 circuits, fill out form with weight levels
• Run:
  • Warm up - 1 mile on treadmill (75% speed)
  • Stairs! **Always run down stairs and go all the way from ground level to top floor**
    • Run up - 3 times
    • High Knees up - 1 time
    • Butt Kicks up - 1 time
    • High Knees up - 1 time
    • Skip up - 1 time
    • Hop on Right up - 1 time
    • Hop on Left up - 1 time
  • Cool down - 1 mile on treadmill (75% speed)

Thursday, Feb. 14th   Swim @ 7 am

For 1/2 mile training:

• 200 yd warm up (8 lengths)
• 3 x 100 yd (4 lengths each)
• 5x 50 yd (2 lengths each)
• 1 x 200 yd (NON STOP 8 lengths)
• 2 x 75 yd (3 lengths each)
• 200 yd cool down (8 lengths)
• Total yards: 1300

For mile training:

• 200 yd warm up (8 lengths)
• 2 x 200 yd
• 3 x 75 yd
• 1 x 300 yd (NON STOP)
• 2 x 100 yd
• 1 x 250 yd (NON STOP)
• 300 yd cool down
• Total yards: 1875

Friday, Feb. 15th   Biking

Use sheets - new ones will be posted on the AA board.

Saturday, Feb. 16th   Swim

For 1/2 mile training:

• 300 yd warm up (12 lengths)
• 10 x 50 yd (2 lengths each)
• 2 x 100 yd (4 lengths each)
• 1 x 250 yd (NON STOP 10 lengths)
• 2 x 100 yd
• 1 x 300 yd (NON STOP)
• 200 yd cool down (8 lengths)
• Total yards: 1950

For mile training:

• 300 yd warm up (12 lengths)
• 5 x 100 yd
• 2 x 200 yd
• 1 x 300 yd
• 1 x 500 yd
• 5 x 50 yd
• 300 yd cool down
• Total yards: 2550

Sunday, Feb. 17th   Off!

• Warm up: 2 laps, dynamic stretching
• Ladders:
  • Run 1 x 50 m
  • Walk 50 m
  • Run 100 m
  • Walk 50 m
  • Run 200 m
  • Walk 100 m
  • Run 300 m
  • Walk 100 m
  • Run 400 m
  • Walk 100 m
  • Run 400 m
  • If you feel good, do the same back down the ladder, else cool down
• Cool down: 2 laps, static stretching

Use sheets - new ones will be posted on the AA board.

Wednesday, Feb. 20th   Weights and Run

• Warm up: 2 laps, dynamic stretching
• Run race pace 3.5 miles (28 laps)
• Cool down: 2 laps, static stretching
  
• Weight sheets should be in the gym!

For 1/2 mile training:

• 400 yd warm up
• 3 x 100 yd
• 1 x 300 yd
• 5 x 50 yd
• 1 x 400 yd
• 2 x 75 yd
• 400 yd cool down
• Total yards: 2200

For mile training:

• 400 yd warm up
• 3 x 150 yd
• 2 x 300 yd
• 1 x 500 yd
• 5 x 50 yd
• 2 x 250 yd
• 400 yd cool down
• Total yards: 3100

Use sheets posted on the AA board.

For 1/2 mile training:

• 200 yd warm up
• 2 x 250 yd
• 4 x 75 yd
• 1 x 500 yd
• 3 x 100 yd
• 5 x 50 yd
• 1 x 300 yd
• 200 yd cool down
• Total yards: 2550

For mile training:

• 200 yd warm up
• 2 x 200 yd
• 2 x 150 yd
• 5 x 50 yd
• 1 x 750 yd
• 5 x 50 yd
• 200 yd cool down
• Total yards: 2350

Check on the board for new ones.

One time:

• 4 miles: Run hard on straightaways and slow on turn

Second time:

• Progression run for 4 miles:
  • First 8 laps - 25%
  • Increase every mile (8 laps) until at 100%

For 1/2 mile training:

• 400 yd warm up
• 2 x 200 yd
• 5 x 100 yd
• 1 x 750 yd
• 300 yd cool down
• Total yards: 2350
  
• 500 yd warm up
• Ladder: 50, 100, 150, 20, 250, 300, 300, and back down to 50
• 100 yd cool down
• Total yards: 2700

For mile training:

• 200 yd warm up
• 2 x 200 yd
• 2 x 150 yd
• 5 x 50 yd
• 1 x 750 yd
• 5 x 50 yd
• 200 yd cool down
• Total yards: 2350
  
• 500 yd warm up
• Ladder: 100, 200, 300, 400, 500, 500, and back down to 200
• 100 yd cool down
• Total yards: 3500