Hello Team,
This Friday we will be doing a Brick workout out of the Aquatic Center at 5:00 am. Please arrive on time so we can set up, warm up and jump in the water by 5:30 am.
Please bring your bike, bike trainer, swim gear and run gear. The workout is going to be as follows:
- Arrive at 5:00 am so you can set up your bike by 5:15.
- Bike: Warm up on the bike for 15 min.
- Swim: 400 meters; 6 x 50 build with 15 sec recovery in between.
- Main Set:
- 4 rounds:
- Swim: 300 dive start
- Bike: 10 min as 1 min on top of shoes, 1 min to get your feet in shoes; 8 min Race pace effort.
- 4 rounds:
- Cool down: 30 min easy run
Leave a Reply