>Swim Workout 1/28/2010 – Boston University Triathlon Team

>w/u 200-500 swim(.2-.5)
p/s#1
6 x 50 (as 25 drill, 25 swim) on :10 rest(.5-.8)
p/2#2
6 x 50 kick – no board (ODDS: on side; EVENS: on back) on :10 rest(.8-1.1)
m/s
1×500 time trial
5 x 100 on :20 rest(1.8-2.1)
c/d:
12 x 25 (as 4 x 25 hard, 4 x 25 mod., 4 x 25 EZ) all on :30(2.1-2.4)

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>Track Practice 1/27/2010 – Boston University Triathlon Team

>Warm up 1 mile progressively building pace. Run 3-4 x 1 mile at T (threshold) pace at HR 88-92%. 1:30 recovery after each interval. Cool down 1 mile slowly bring your heart rate back down.
- Coach Vic Brown

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>Bike Workout 1/26/2010 – Boston University Triathlon Team

>0-5 min Warm up, C90+ (zone 1)
5-10 min Pedaling Mechanics (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe lift. Heel to butt pulling with hamstring.
10-15 min Openers (zone 2/3)
:30 standing, :30 seated
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-35 min Roller Coaster (zone 2/3)
:60 C80, :60 C100, :60 110+
X 5 rounds
35-40 min Recovery, C95+ (zone 1/2)
40-84 min Climbing at High Cadence
3 min C100 (zone 4)
2 min C80 (zone 1)
1 min C110+ (zone 2)
5 min C95+ (zone 1/2)
X 4 rounds
84-90 min Spin down. EZ (zone 1)
-Coach Vic Brown

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>Swim Practice 1/25/10 – Boston University Triathlon Team

>w/u 200 swim, 200 pull with paddles, 200 kick (.6)
p/s #1: x3 rounds, all on :10 rest
1 x 25 fast, 1 x 25 kick, 1 x 25 EZ, 1 x 25 stroke (.9)
p/s #2:
5 x 100 free drills (as 25 drill, 25 swim) on :10 rest (1.4)
m/s
10 x 75 on :10 rest (2.15)
c/d 200 pull (2.35)
- Coach Vic Brown

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>Swim Workout 1/21/10 – Boston University Triathlon Team

>w/u 200 swim, 200 pull, 200 kick
6 x 100 (as 25 drill, 25 swim) on :10 rest (1.2)
8-12 x 100 on :10 rest (2.0-2.4)
c/d 200 choice (2.2-2.6)
- Coach Vic Brown

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>Track Practice 1/20/2010 – Boston University Triathlon Team

>Warm up: 10 min progressively building pace. Run 4-5 x 5 min at T (threshold) pace at HR 88-92%. 2:30 recovery after each interval. The goal is to cover equal distances over each 5 min interval. Cool down 10 min slowly bring your hear rate back down.
- Coach Vic Brown

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>Bike Workout 1/19/10 – Boston University Triathlon Team

>0-5 min Pedal EZ, C80+ (zone 1).
5-20 min Cadence (zone 1/2)
:60 C90, :60 C100, :60 C110
X 5 rounds
20-25 min Recovery, C95+ (zone 1/2)
25-55 min vVO2 Test (zone 5)
Begin at 12.5 mph C90
Increase speed by 1.2 mph or 10 watts every 2 min
Test continues until speed at C90 can no longer be maintained
Final completed 2 min effort = vVO2.
55-60 min Recovery, C90 (zone 1/2)
60-70 min Single Leg Drill (zone 2)
:30 Right, :30 both, :30 Left, :30 both
X 5 rounds
70-75 min Cool down. EZ spin (zone 1)
-Coach Vic Brown

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>Swim Workout 1/18/2010 – Boston University Triathlon Team

>w/u 300 swim
10 x 50 DR on :10 rest
8 x 50 (as 25 K, 25 FR build) on :10 rest (1.2)
m/s 5-8 x 200 at T on :10 rest (2.2-2.8)
c/d 25 hard, 25 mod., 2 x 25 EZ (2.3-2.9)
- Coach Vic Brown

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