#FitnessFriday: January 30 Weekly Workouts

Check out the workouts from the week of January 30.

Push Workout/  Jesse White Community Center/   January 30

Warm Up:    

  • 10min with dynamic stretches and 4 strides (strides = :20 building to hard efforts)

Main Set:    

  • 10:00 Steady effort at 80-90% threshold speed/effort
  • 10:00 of :30 hard/ :30 active recovery
  • 10:00 Steady effort at 80-90% threshold speed/effort

Cool Down:    

  • 5-10:00 easy with stretch strokes

 

Endurance, Swim Workout/  Fosco Park/  February 1

Focus: Perfecting open water skills and creating the chaos that can come with open water swim starts so you are ready and aware and comfortable when it happens on race day.

Open Water Fun so no warm up – just like on race day.

Open Water Start Simulation:

  • 200 as Scull #1 for 10y then sprint for 15y + 25 Swim and settle into your pace
  • 200 UP Breathe Left side only, DN Breathe Right side only
  • 200 as Scull #1 for 10y then sprint for 15y + 25 Swim and settle into your pace
  • 100 Breathe Least favorite side only

Sighting:

  • 200 UP Alligator eyes (just your goggles out of the water looking forward) DN F/S sighting every 4th stroke and breath to side not on a sight stroke.
  • 200 sighting every 6th stroke – Pick a sight mark on the wall very high. Use it each time.
  • 200 sighting every 8-9

Partner drills:

  • 200 as high 5 both directions switch sides every 100
  • 200 – splash breathe – one is the swimmer and one is the splasher. Splash your partner in the face when he/she tries to take a breath. This will happen in a race.

Drafting:

  • 200 Inline drafting – Switch leaders every 50
  • 300 Arrowhead drafting position – Switch leader every 50
  • 200 Heads up mass starts and find your position in the group to settle
  • 200 Pack swimming in a big circle best with 2-3 lane lines removed. Make the turns and settle back into your new position in the group. 

Total 2600

 

Endurance, Swim Workout/  Ellis Park Pool/  February 2

Focus: This workout will be your actual CSS pace swimming at a steady sustainable pace. Stay with the beep.  It will be a good gauge of your fitness at the current CSS.

Warm Up:    

  • 100 Easy Freestyle
  • 100 Fins UP 6/1/6 DN Freestyle
  • 100 Fins UP Broken Arrow DN Freestyle
  • 200 Pull Buoy UP Scull #1 DN Doggy Paddle
  • 200 Building to fast with each 50

Build:

  • 3x 50 Sprint last 25
  • 2x 50 sprint last 25
  • 1x 50 sprint last 25

Main Set:    

  • CSS + 0 / 4 = X
  • 100 at CSSStay with the beep and 1 beep recovery in between each set
  • 200 at CSS + 0
  • 300 at CSS + 0
  • 400 at CSS + 0
  • 500 at CSS + 0

Cool Down:    

  • 200 easy choice

Total: 2700

 

Fundraising Q&A: Alberto Guzman

Alberto Guzman, Dare2tri Development Team athlete, will run the 2016 Bank of America Chicago Marathon on October 9 as part of the Charity Program on behalf of Dare2tri Paratriathlon Club. Not only is it Dare2tri's first year as part of the Chicago Marathon Charity Program, but this is also Alberto's first time fundraising for a race on behalf of a nonprofit organization.