SWIM

  1. Swim#1: Technique: Dust Buster
  2. Swim#2: Technique: The General
  3. Swim#3: Rotate and Breathe
  4. Swim#4: Sunday Shaper
  5. Swim#5: CSS Session 1: Ramp it up!
  6. Swim#6: CSS Session 2: Mix and Match
  7. Swim#7: CSS Session 3: Funneling down
  8. Swim#8: Sprint Session Grr
  9. Swim#9: Sprint Session: Something Classically Simple
  10. Swim#10: Sprint Session: Something a little different
  11. Swim#11: Sprint Session: PFQs
  12. Swim#12: Red Mist 1: The Classic
  13. Swim#13: Red Mist 2: Squeeze it!
  14. Swim#14: Red Mist 4: Perfect pacing
  15. Swim#15: Easy Continuous 30 minute Flop
  16. Swim#16: Pulling Pyramid (2500)
  17. Swim#17: Oreo Cookie. (2250)
  18. Swim#18: 225s of Fun V2 (2600)
  19. Swim#19: 10 bys (2200)
  20. Swim#20: Drilling (2500)
  21. Swim#21: CSS Set - Red Mist 350s
  22. Swim#22: Broken 1000 + 500s (3300)
  23. Swim#23: easy continuous 20 minute flop
  24. Swim#24: Swim for fun (2400)
  25. Swim#25: CSS Set - Red Mist 400s
  26. Swim#26: Broken 1500 (3200)
  27. Swim#27: CSS Set - Red Mist 200s
  28. Swim#28: easy zen swim
  29. Swim#29: Long swim with 1500 continuous
  30. Swim#30: Fresh and Fruity
  31. Swim#31: Red Mist: Simple life
  32. Swim#32: Fresh and Fruity- odds and evens
  33. Swim#33: Red Mist: The full monty!
  34. Swim#34: Fresh and Fruity: Blue ribbon classic
  35. Swim#35: aerobic with some pulls (2900)
  36. Swim#36: CSS Set - Red Mist 250s
  37. Swim#37: pulls and pep
  38. Swim#38: 200s and 400s with pull (3000)
  39. Swim#39: CSS Set - Red Mist 300s
  40. Swim#40: 225s of Fun (3000)
  41. Swim#41: Easy Extended Flop Type Swim (2200)
  42. Swim#42: IM Pace 250s (3100)
  43. Swim#43: Leg Strength #1 (2950)
  44. Swim#44: Continuous 1750 of Pain and Fun (2500)
  45. Swim#45: Fresh and Fruity: Warp speed!
  46. Swim#46: Technique: Align and Catch!
  47. Swim#47: Long swim or OWS!
  48. Swim#48: Technique: Stay calm and relaxed!
  49. Swim#49: Red Mist- Four lots of a thousand
  50. Swim#50: CSS Session 4: Tick tock, Tick Tock
  51. Swim#51: CSS Session 5: Going, going, gone!
  52. Swim#52: Technique: Smooth Drill Variety
  53. Swim#53: Technique: Musical Chairs
  54. Swim#54: Practice OWS

 

RUN

  1. Run#1: Easy - 30 min
  2. Run#2: 20 minutes off the bike
  3. Run#3: 50 minute run off the swim
  4. Run#4: Easy - 45 min
  5. Run#5: Long run getting faster
  6. Run#6: Some IMHR, just a tad
  7. Run#7: off the bike... little easy, little hard
  8. Run#8: Long run 70 minutes caveman style
  9. Run#9: 45 minutes Caveperson style
  10. Run#10: 80 minute long run off the swim
  11. Run#11: 40 minutes easy run
  12. Run#12: Hill bounding!
  13. Run#13: Long run 50IMHR
  14. Run#14: some IMHR, little pep
  15. Run#15: 30 min easy run off the bike
  16. Run#16: Long run IMRH and up
  17. Run#17: 30IMHR work
  18. Run#18: Long run 80 minutes caveperson style
  19. Run#19: 50 minute easy run
  20. Run#20: 1-2-3s
  21. Run#21: Long run 20/30/10/10
  22. Run#22: Speed: 4 X Yasso 800s
  23. Run#23: IMHR + some werk
  24. Run#24: Long run 2:15 under IMHR
  25. Run#25: Speed: 5 X Yasso 800s
  26. Run#26: IMHR run + some tempo
  27. Run#27: 45 minutes off the bike, 30 IMHR
  28. Run#28: Long run 60/45/20/10/15
  29. Run#29: off the bike 10/10
  30. Run#30: off the bike 20/10
  31. Run#31: off the bike 20/20
  32. Run#32: Long run 30/60/20
  33. Run#33: off the bike 15/5
  34. Run#34: off the bike 30IMHR
  35. Run#35: Long run 60/60
  36. Run#36: IMHR Test - 6 mile
  37. Run#37: Caveperson run 1:40
  38. Run#38: some IMHR work 10/20/10
  39. Run#39: hill repeats
  40. Run#40: off the bike 15/20
  41. Run#41: Long run 15/20/20/20/5/15
  42. Run#42: IMHR + some!
  43. Run#43: Long run 30/45/10/20
  44. Run#44: Caveperson Run 90 minutes
  45. Run#45: hill repeats 4x2 min
  46. Run#46: Long run 20/20/20/10
  47. Run#47: IMHR +
  48. Run#48: Long run 20/40/10/10
  49. Run #49: IMHR Test - 3 mile
  50. Run#50: Speed: 6 X Yasso 800s
  51. Run#51: IMHR work 10/40/10
  52. Run#52: mile repeats- off the bike
  53. Run#53: Long run 40/20/60/5/10/5/15
  54. Run#54: Speed: 8 X Yasso 800s
  55. Run#55: IMHR work 5/60/5
  56. Run#56: off the bike 40/20
  57. Run#57: Long run 60/60/30/15
  58. Run#58: Track work- pyramid!
  59. Run#59: Tempo work 2x5
  60. Run#60: Long run 15/45/5/10/5/10
  61. Run#61: Run off the bike 15/5/10
  62. Run#62: Long run 20/30/30/10/10
  63. Run#63: Track work- 400s
  64. Run#64: Tempo work 2x10