Spin Pyramid

Great spin session this week, including the 'pyramid' sprints
led in increasing speed
15s sprint 45s easy
30 + 30
45+15
full 60 second sprint
60 easy
45 sprint+15 easy
30+30
15 second sprint+45 easy and slow down


www.Live-NoLimits.com

Finswimming lactate session

- nice gentle warmup any stroke normal swimming 400m
- finsimming stroke on back with small fins for 500m
- finswimming stroke on front with float and snorkel for 500m, mixed pyramid
(25m freestyle kick, 25m monofin kick, 50+50, 100+100, 50+50, 25+25)
- 50m sprints full on every 3 minutes x10 small fins
- nice gentle cool down

www.Live-NoLimits.com

Cycle Power Session

This is a real leg burner:
Nice warmup, then select a gear/resistance you can just keep turning at 70 rpm whilst geting to 85%-90 max heart rate within 4 minutes.
then 3 minutes easy and low resistance
Repeat this 5 times

www.Live-NoLimits.com

Double Spin class today

2 x 1 hour spin classes today using "The Hunted" video

- now Im suffering.....

www.Live-NoLimits.com

Gym Bike Lactate session

Lactate session today-
1. warmup 5 mins until hr is 135bpm
2. 20 mins at 80% mhr (140bpm) cadence > 95
3. 15 mins at 85% mhr (150bpm) cadence >95
4. 10 minute 90% mhr (160 bpm) cadence > 95
5. cool down

www.Live-NoLimits.com

Cycle Training: 14 Feb 2011

Turbo power session:

Warmup at least 5 mins high cadence >95 rpm until heart rate exceed 135bpm

Repeat 6 times
- 4 minutes high gear 70-80 rpm, Heart rate 85-90% about 155-160 bpm
- 3 minutes easy

Easy fast pedalling 100 rpm for 5 minutes

Cool down & stretch

www.Live-NoLimits.com

Pool Training 12 Feb 2011

Got to get my act together for going to Eindhoven this year (end of June):

1. Warmup - no fins 100m then 2x (100m float kicking and 100m freestyle + small fins)

2. Pyramid 1: small fins, snorkel and float: 25m kicking 25m finswim stroke, 50+50, 100+100, 50+50 and back to 25+25

3. Finswimming small fins on back - 500m

4. Pyramid 2: small fins as pyramid 1 without float

5. Monofin on: 1500 m straight turning each 100m within 1m 18s

6. Cool down & stretch

www.Live-NoLimits.com