>Swim Workout 2/25/2010 – Boston University Triathlon Team

>Warm Up
400 SWIM, 300 PULL with PADDLES, 200 KICK, 4×25 FAST (1.0)
Main Set
3×500 (as 200 PULL with PADDLES, 100 KICK, 200 SWIM) 8:00 9:00 9:30 10:00 (2.5)
Descending Rest
2x4x75
1:20 1:15 1:10
1:15 1:10 1:05
1:10 1:05 1:00 (3.1)
Cool Down
200 PULL (3.3)
- Coach Vic Brown

Read More

>Track Practice 2/24/2010 – Boston University Triathlon Team

>HYANNIS HALF MARATHON & 10K PREP. Warm up: 1 mile progressively building pace. 3-4 x 20 sec accelerations. 5-6 x 90 sec race pace efforts with 3 min recovery after each. Cool down 1 mile slowly bring your hear rate back down.
- Coach Vic Brown

Read More

>Bike Workout 2/23/2010 – Boston University Triathlon Team

>0-5 min Warm up, 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 vVO2 Max (zone 5)
:40 at 103%, :20 EZ
X 15 rounds
~5 min EZ spin Recovery after sets #5&10
55-60 min Cool down. EZ spin (zone 1)
TRANSITION RUN: 20 min (zone 2)
-Coach Vic Brown

Read More

>Swim Practice 2/22/2010 – Boston University Triathlon Team

>Warm Up
200 SWIM, 200 PULL with paddles, 200 KICK
4×100 (as 25 DRILL, 25 BUILD)
8×25 (odds:EZ/evens:BUILD)(1.2)
Main Set
2×50 0:50 0:55 1:00 1:05 1:10 1:15 1:30
2×100 1:30 1:35 1:40 1:45 1:50 2:00 2:10
2×150 2:15 2:20 2:30 2:40 2:45 2:50 3:00
2×200 3:00 3:10 3:15 3:30 3:45 4:00 4:15
2×150 2:15 2:20 2:30 2:40 2:45 2:50 3:00
2×100 1:30 1:35 1:40 1:45 1:50 2:00 2:10
2×50 0:50 0:55 1:00 1:05 1:10 1:15 1:30 (2.8)
Cool Down
200 CHOICE
-Coach Vic Brown

Read More

>Swim Workout 2/18/2010 – Boston University Triathlon Team

>w/u 200 swim, 200 pull with paddles, 200 kick (0.6)
p/s 4×100 (as 25 drill, 25 swim) on :10 (1.0)
m/s 2-3x(3×150 fast, 1×150 pull EZ breathing every 3,5,7 strokes per 50) on :15 (2.2-2.8)
c/d 200 choice (2.4-3.0)
-Coach Vic Brown

Read More

>Track Practice 2/17/2010 – Boston University Triathlno Team

>Warm up: 10 min progressively building pace. Run 4-5 x 1200 at I (intensity) pace at HR 98-100%. 3-4 min recovery jog after each interval. Cool down 10 min slowly bring your hear rate back down.
- Coach Vic Brown

Read More

>Bike Workout 2/16/2010 – Boston University Triathlon Team

>0-5 min Warm up, C90+ (zone 1)
5-10 min Single Leg Drill (zone 2)
:30 Right, :30 Both, :30 Left, :30 Both
X 5 rounds
10-15 min Recovery, C95+ (zone 1/2)
15-33 vVO2 Max (zone 5)
:30 at 103%, :30 EZ
X 14 rounds
~take an extra :60 EZ after sets #5,9,12
33-38 min Recovery, C90 (zone 1/2)
38-53 min Time Trial, C95 (zone 3)
2 min Race Pace Effort, 1 min EZ
X 5 rounds
53-60 min Spin down, EZ (zone 1)
TRANSITION RUN: 20 min (zone 2)
-Coach Vic Brown

Read More

>Swim Practice 2/15/2010 – Boston University Triathlon Team

>w/u 400 swim, 300 pull with paddles, 200 kick, 4 x 25 fast (1.0)
m/s 8x(2×100, 2×50)
Rd1/8 1:45 2:00 0:45 0:50
Rd2/7 1:40 1:55 0:50 0:55
Rd3/6 1:35 1:50 0:55 1:00
Rd4/5 1:30 1:45 1:00 1:05 (2.2)
c/d 200 choice (2.4)
-Coach Vic Brown

Read More

>Swim Workout 2/11/2010 – Boston University Triathlon Team

>w/u 600 swim, 300 pull with paddles (.9)
p/s
2×300 kick 7:00 8:00 9:00 (1.5)
25 EZ, 25 fast
50 EZ, 50 fast
75 EZ, 75 fast
m/s
3×200 3:00 3:20 3:40 4:00
6×100 1:30 1:35 1:40 1:50
12×50 0:45 0:50 0:55 0:60 (3.3)
c/d 200 choice (3.5)
-Coach Vic Brown

Read More

>Track Practice 2/10/2010 – 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

Read More