Ever year, I try to post some of the workouts that I do. Usually, I do it early in the year. When I have long strings of workouts and they are a little more interesting. During the season, when I race almost every weekend, the works are shorter and there are less of them.
Anyway, here are workouts I did over a 3 week period. Total workout time was a close to 18 hours.
Monday - 2/3/14
Morning Swim = 2420 yards (55min) - 350 fr, 150k fins, 350 pull, 150k fins, 5x200(1.pull, 2.pull and paddle, 3.paddle and fins, 4.fr fast, 5.slow pull), 4x~50 (30yards with bands), 2x25(1/2 arms at side (a.a.s) rotate and 1/2 single arm, all with fins), 50 a.a.s single arm, 50 slow swim, 6x25 distance per stroke (dps, try to drop stroke count each 25)
Afternoon Strength = 20 min - 4x15 of each = leg press, hip adduction, hip abduction, seated dip, ab machine, leg extension, leg curl
Tuesday - 2/4/14
Afternoon Run = 45min - On treadmill. 10 min warm-up, then 6x5min (3min @ 7:30/mi and 2min @ 8;06/mi) then 3x60sec (30sec @ 6:58/mi and 30 sec @ 8:00/mi), and then cool down.
Evening Bike = 65min - On trainer at home, cyclecross bike, first 20 minutes steady EZ to moderate. Then slightly harder resistance rest of time at a steady pace.
Wednesday - 2/5/14
Morning Swim = 2300 yards (55min) - 300fr, 3x100 (back no fins, kick no board, kick fins with board), 300 pull, 2x50(a.a.s kick and single arm), 2x50 (fingertip\catchup), 4x25(bn, bd, f, ez), 2x25fr, 50ez, 5x100 @ 5:00 each AFAP and then rest remaining time, did 100 pull after fast 100 fr (1:16, 1:19, 1:15 (off the blocks), 1:19, 1:20)
Thursday - 2/6/14
Morning Bike = 54 min - LA Fitness spin class. Not a great class. Mix of "hills", "sprints", a lot of up and down on the bike. First 12 minutes was warm-up.
Friday - 2/7/14
Morning Swim = 2750 yards (60 min) - 300fr, 200 pull, 150K fins, 200 pull\paddle, 50kob, 2x[(100(50kandr, 25overkick,25fast)), 4x50 (1.swim ez, 2.kick, 3.kick, 4.fast), 250pull], 6min swim (400 yards), 5 deckouts with 50 flutter on deck, 4 min swim (250 yards), 5 deckouts with 40 flutter on deck, 2min swim ez (100 yards), and 5 deckouts with 30 flutter on deck
Afternoon Strength = 20min - 3x15 of each = leg press, seated dip, bicep curls, tricep, ab machine, chest press, and seated ab
Afternoon Run = 20min - 6min at 9:30/mi and 1%, then 8:27/mi and increase 0.5% incline every minute to 3%. Then 1 min a 1%, then 2 min at 3.5%, then 1 min at 1%, then 1 min at 4%, then 1min at 1%, then 1 min at 4.5%, then 2 min at 1% at 8:00/mi, then warm down.
Saturday - 2/8/14
Morning Run = 40min - At LA Fitness on treadmill. All at 1%. 10 minute warm-up. Then 20 minutes at about 7:30/mi, then ~2 min at 7:19/mi, then ~5min at ~7:30/mi, then about 1min at ~7:19/mi, then cool down. About 5 miles in 39 minutes.
Sunday - 2/9/14
Morning Bike = 84.5 minutes - LA Fitness spin class. ~ 30min warm-up. Mostly "hills", then combinations of hills and sprints.
Total for week of 2/3/14 - 2/9/14 = 2.83 hours of swim (7470 yards), 3.39 hours of bike, 1.75 hours of run, and 0.67 hours of strength = 8.64 total hours.
Monday - 2/10/14
Afternoon Run = 35min - At LA Fitness, on treadmill. Start at about 9:40/mi and increase speed ever 5 minutes until 30 minute mark, 8:19/mi. Then 2 min at 8:00/mi. Warm down.
Tuesday - 2/11/14
Evening Bike = 70min - At home on trainer. Start EZish, switch to harder gear every 15 minutes for an hour. Cool down last 10 minutes
Wednesday - 2/12/14
Morning Swim = 2550 yards (60min)-300fr, 200k, 2x50 kick-n-roll, 300 pull, 100 a.a.s single arm, 6x25kob, 50-100-50, 150 long and smooth, 25-50-25, 200 long and smooth, 25-50-25, 6x25kob, 2x250(pull, paddle, swim)
Thursday - 2/13/14
Morning Bike = 54min - LA Fitness spin class, not great spin class. Up and down on bike, "Hills", sprints. 15 minute warm-up and the rest was class.
Friday - Sunday - 2/14/14 - 2/16/14 - No workouts. Out of town visiting family and going to Chicago Auto Show.
Total for week of 2/10/14 - 2/16/14 = 1 hour of swim (2550 yards), 2.07 hours of bike, and 0.58 hours of run = 3.65 total hours.
Monday - 2/17/14
Morning Swim = 2850 yards (60min) - 300 fr, 200k, 300pull, I don't remember all of the workout. Too many pieces. There was a 3x25 off the blocks, 25 fast and then back EZ.
Tuesday - 2/18/14
Evening Bike = 70min - At home on trainer. 6x10minutes, harder gear every 10 minutes. Warm down last 10 minutes.
Wednesday - 2/19/14
Morning Swim = 2800 yards (63min) - 400fr, 2x75(sc,k,sc), 200pull, 4x50k, 3x75(ez, med, fast), 25scull, 5x50, 2x200(k with fins), 3x75(ez, med, fast), 25 scull
Afternoon Run = 40min - 5min mod/ez ~9:30/mi, then 3.1mi (5K) at 7:30/mi pace, mostly 7:24/mi. Did 5K in 23 minutes. Then warm down.
Thursday - 2/20/14 - No workout
Friday - 2/21/14
Morning Swim = 2350 yards (55 min) - 300fr, 150K fins, 200 pull\paddle, 3x50k arms at side, 50 scull, 2x (100 (25 dog paddle, 25 swim), 2x100(half and half), 100 (25fast, 25 fr), 200 pull), 3x100
Afternoon Strength = 20min - 4x15 of each = leg press, hip ab, hip ad, leg ext, prone ab, and seated ab
Afternoon Run = 15min - On treadmill at LA Fitness. 1 min warm up at 9:40/mi at 1%, then 4 min at same pace at 3%, 5min at 4%, 4 min at 5%, 30 sec at 1% at 6:58/mi pace. Warm down.
Saturday - 2/22/14 - No workout
Sunday - 2/23/14
Morning Bike = 84minutes - LA Fitness spin class. ~ 30min warm-up. Normal Scott workout, very good. Spin, flats, hills.
Total for week of 2/17/14 - 2/23/14 = 2.95 hours of swim (8000 yards), 2.57 hours of bike, 0.92 hours of run, and 0.33 hours of strength = 6.77 total hours.
Anyway, here are workouts I did over a 3 week period. Total workout time was a close to 18 hours.
Monday - 2/3/14
Morning Swim = 2420 yards (55min) - 350 fr, 150k fins, 350 pull, 150k fins, 5x200(1.pull, 2.pull and paddle, 3.paddle and fins, 4.fr fast, 5.slow pull), 4x~50 (30yards with bands), 2x25(1/2 arms at side (a.a.s) rotate and 1/2 single arm, all with fins), 50 a.a.s single arm, 50 slow swim, 6x25 distance per stroke (dps, try to drop stroke count each 25)
Afternoon Strength = 20 min - 4x15 of each = leg press, hip adduction, hip abduction, seated dip, ab machine, leg extension, leg curl
Tuesday - 2/4/14
Afternoon Run = 45min - On treadmill. 10 min warm-up, then 6x5min (3min @ 7:30/mi and 2min @ 8;06/mi) then 3x60sec (30sec @ 6:58/mi and 30 sec @ 8:00/mi), and then cool down.
Evening Bike = 65min - On trainer at home, cyclecross bike, first 20 minutes steady EZ to moderate. Then slightly harder resistance rest of time at a steady pace.
Wednesday - 2/5/14
Morning Swim = 2300 yards (55min) - 300fr, 3x100 (back no fins, kick no board, kick fins with board), 300 pull, 2x50(a.a.s kick and single arm), 2x50 (fingertip\catchup), 4x25(bn, bd, f, ez), 2x25fr, 50ez, 5x100 @ 5:00 each AFAP and then rest remaining time, did 100 pull after fast 100 fr (1:16, 1:19, 1:15 (off the blocks), 1:19, 1:20)
Thursday - 2/6/14
Morning Bike = 54 min - LA Fitness spin class. Not a great class. Mix of "hills", "sprints", a lot of up and down on the bike. First 12 minutes was warm-up.
Friday - 2/7/14
Morning Swim = 2750 yards (60 min) - 300fr, 200 pull, 150K fins, 200 pull\paddle, 50kob, 2x[(100(50kandr, 25overkick,25fast)), 4x50 (1.swim ez, 2.kick, 3.kick, 4.fast), 250pull], 6min swim (400 yards), 5 deckouts with 50 flutter on deck, 4 min swim (250 yards), 5 deckouts with 40 flutter on deck, 2min swim ez (100 yards), and 5 deckouts with 30 flutter on deck
Afternoon Strength = 20min - 3x15 of each = leg press, seated dip, bicep curls, tricep, ab machine, chest press, and seated ab
Afternoon Run = 20min - 6min at 9:30/mi and 1%, then 8:27/mi and increase 0.5% incline every minute to 3%. Then 1 min a 1%, then 2 min at 3.5%, then 1 min at 1%, then 1 min at 4%, then 1min at 1%, then 1 min at 4.5%, then 2 min at 1% at 8:00/mi, then warm down.
Saturday - 2/8/14
Morning Run = 40min - At LA Fitness on treadmill. All at 1%. 10 minute warm-up. Then 20 minutes at about 7:30/mi, then ~2 min at 7:19/mi, then ~5min at ~7:30/mi, then about 1min at ~7:19/mi, then cool down. About 5 miles in 39 minutes.
Sunday - 2/9/14
Morning Bike = 84.5 minutes - LA Fitness spin class. ~ 30min warm-up. Mostly "hills", then combinations of hills and sprints.
Total for week of 2/3/14 - 2/9/14 = 2.83 hours of swim (7470 yards), 3.39 hours of bike, 1.75 hours of run, and 0.67 hours of strength = 8.64 total hours.
Monday - 2/10/14
Afternoon Run = 35min - At LA Fitness, on treadmill. Start at about 9:40/mi and increase speed ever 5 minutes until 30 minute mark, 8:19/mi. Then 2 min at 8:00/mi. Warm down.
Tuesday - 2/11/14
Evening Bike = 70min - At home on trainer. Start EZish, switch to harder gear every 15 minutes for an hour. Cool down last 10 minutes
Wednesday - 2/12/14
Morning Swim = 2550 yards (60min)-300fr, 200k, 2x50 kick-n-roll, 300 pull, 100 a.a.s single arm, 6x25kob, 50-100-50, 150 long and smooth, 25-50-25, 200 long and smooth, 25-50-25, 6x25kob, 2x250(pull, paddle, swim)
Thursday - 2/13/14
Morning Bike = 54min - LA Fitness spin class, not great spin class. Up and down on bike, "Hills", sprints. 15 minute warm-up and the rest was class.
Friday - Sunday - 2/14/14 - 2/16/14 - No workouts. Out of town visiting family and going to Chicago Auto Show.
Total for week of 2/10/14 - 2/16/14 = 1 hour of swim (2550 yards), 2.07 hours of bike, and 0.58 hours of run = 3.65 total hours.
Monday - 2/17/14
Morning Swim = 2850 yards (60min) - 300 fr, 200k, 300pull, I don't remember all of the workout. Too many pieces. There was a 3x25 off the blocks, 25 fast and then back EZ.
Tuesday - 2/18/14
Evening Bike = 70min - At home on trainer. 6x10minutes, harder gear every 10 minutes. Warm down last 10 minutes.
Wednesday - 2/19/14
Morning Swim = 2800 yards (63min) - 400fr, 2x75(sc,k,sc), 200pull, 4x50k, 3x75(ez, med, fast), 25scull, 5x50, 2x200(k with fins), 3x75(ez, med, fast), 25 scull
Afternoon Run = 40min - 5min mod/ez ~9:30/mi, then 3.1mi (5K) at 7:30/mi pace, mostly 7:24/mi. Did 5K in 23 minutes. Then warm down.
Thursday - 2/20/14 - No workout
Friday - 2/21/14
Morning Swim = 2350 yards (55 min) - 300fr, 150K fins, 200 pull\paddle, 3x50k arms at side, 50 scull, 2x (100 (25 dog paddle, 25 swim), 2x100(half and half), 100 (25fast, 25 fr), 200 pull), 3x100
Afternoon Strength = 20min - 4x15 of each = leg press, hip ab, hip ad, leg ext, prone ab, and seated ab
Afternoon Run = 15min - On treadmill at LA Fitness. 1 min warm up at 9:40/mi at 1%, then 4 min at same pace at 3%, 5min at 4%, 4 min at 5%, 30 sec at 1% at 6:58/mi pace. Warm down.
Saturday - 2/22/14 - No workout
Sunday - 2/23/14
Morning Bike = 84minutes - LA Fitness spin class. ~ 30min warm-up. Normal Scott workout, very good. Spin, flats, hills.
Total for week of 2/17/14 - 2/23/14 = 2.95 hours of swim (8000 yards), 2.57 hours of bike, 0.92 hours of run, and 0.33 hours of strength = 6.77 total hours.
