>Saturday Morning Ride /Charles River Wheelman Nahanton Park Ride. Location: Nahanton Park, Newton. Ride Leaves: 8:30 AM sharp. Various options for distances 19, 23, 28, and 42 mile loops. The route is similar to the other rides out of Nahanton and St. Bart’s. Often a well attended ride in the spring/summer/fall, the ride has various speeds depending on which group you go with. The first group will average over 21 mph on the 42 mile loop. The other groups will have lower average speeds.
-Coach Vic Brown

>BOSTON Road Ride: Tuesday nights. Will start on May 4, 2010. Weekly ride through mid-September, leaving at 6:00pm, sponsored by Landry’s Boston store. Weekly, moderate-paced, on-road group ride with focus on making new friends. Ride meets at Cleveland Circle (at Beacon Street and Chestnut Hill Ave. Organized by Green Line Velo.
-Coach Vic Brown

>Warm up
200 SWIM, 100 KICK, 100 BACK(0.4)
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X 2 rounds
1×500 PULL with PADDLES @ BASE – :05
4×125 FREE @ BASE + :05(2.4)
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Cool Down
X 2 rounds
1×25 FAST, 1×25 MODERATE, 2×25 EZ(2.6)

>0-5 min Warm up, C90+ (zone 1)
5-10 min Pedaling Mechanics, C95+ (zone 1/2)
Concentrate on legs moving as pistons moving parallel to the floor. Toe Lift. Heel to butt pulling with hamstring. Etc.
10-15 min Single Leg Drill (zone 2)
:30 Right, :30 both, :30 Left, :30 both
X 5 rounds
15-20 min Recovery, C95+ (zone 1/2)
20-30 min Fast Pedal (zone 2/3)
:30 C110, :30 C80
X 10 rounds
30-35 min Recovery, C95+ (zone 1/2)
35-40 min Cool down, EZ spin (zone 1)
Transition Run: 10 min
-Coach Vic Brown

>400 swim 0.4
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X3 rounds
50 KICK on back
50 KICK on side
50 DOLPHIN KICK (0.85)
4×100 (DRILL/SWIM by 50)(1.25)
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8×50 (FAST/EZ by 25) on :15
1×400 PULL
8×50 (EZ/FAST by 25) on :15(2.45)
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200 choice(2.65)

>RACE PREP. Warm up: 1 mile progressively building pace. 2-3 x 20 sec accelerations. 3 x 60 sec race pace efforts with 2 min recovery after each. Cool down 1 mile slowly bring your heart rate back down.
-Coach Vic Brown

>0-15 min Develop a pre race warm up routine (zone 1-3)
15-40 Openers – 15 Second Sprints (N/A)
do 1 every 5 min, EZ spin after each in heart rate zone 1-2
X 5 rounds
40-45 min Spin down EZ (zone 1)
Transition Run: 15 min
Next 2 miles will be 4-5 x 1 min hard in heart rate zone 3-4, 1 min EZ in heart rate zone 1-2
-Coach Vic Brown

>Warm Up
200 SWIM
6×75 (KICK/DRILL/BUILD by 25) 1:15 1:20 1:30
8×25 (odds:EZ, evens:BUILD) 0:30 0:40 0:50 (.85)
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X 2-3 rounds
1×50 0:50 0:60
1×100 1:40 2:00
1×150 2:30 3:00
1×100 1:40 2:00
1×50 0:50 0:60 (1.75-2.2)
then,
1×400 PULL – (2nd 200 faster than the 1st)(2.15-2.6)
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Cool Down
2x(1×25 fast, 1×25 moderate, 2×25 EZ) (2.35-2.8)
-Coach Vic Brown

>Warm up
200 SWIM, 100 BREAST, 100 BACK
2x(4×100 DRILL) on :10 (1.2)
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BASE 1:15 1:20 1:25 1:30 1:40 1:50 2:00
2×50 0:40 0:45 0:50 0:55 1:00 1:05 1:10
2×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
2×150 2:15 2:20 2:30 2:40 2:45 2:50 3:00
2×200 2:30 2:40 2:50 3:00 3:20 3:40 4:00
2×150 2:15 2:20 2:30 2:40 2:45 2:50 3:00
2×100 1:10 1:15 1:20 1:25 1:35 1:45 1:55
2×50 0:40 0:45 0:50 0:55 1:00 1:05 1:10(2.8)
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200 CHOICE (3.0)

>Warm up: 10 min progressively building pace. Run 4-6 x (2 x 200, 1 x 400) at R (repetition) pace at HR 98-100%. Full recovery after each interval. Cool down 10 min slowly bring your heart rate back down.
- Coach Vic Brown