We tend to get in a rut doing the same sets over and over so I thought sharing some of our favorite (not necessarily enjoyable during) workouts.
Swim
- Monsy 100s. After a warmup you do sets of 100s doing 1/1/1/1, 2/2/2/2, 3/3/3/3, etc (up to 3s is 2400, 4s 4000) doing decreasing send-offs. So if you can swim 1:45/100 comfortable you would do send offs of 1:45, 1:40, 1:35, 1:30. The goal here is to give yourself 5s rest between each and not to sit on the way. If you paced correctly you should really have to push the last few sets.
- 400 repeats decreasing time on each. Sometimes I will use paddles or bands to change things up.
Bike
- Trainer - Cadence change ups. After a warmup do something like 6x8 min around 70rpm with 2 min recovery at 90-90rpm. Then 5-10 times of 30s fast (115+rpm) with 2:30 90-95rpm. Both of these are done with increasing intensity each set. The muscle confusion from switching from high cadence to low cadence offers a different element.
- Road - natural fartleks in the suburbs or 12min race pace/3min above race pace efforts if I have a long road without any stops. Doing this you find what kind of shape you are in.
Run
- Poker run - Similar to Maf method but push your HR up the last third. Split your run up to thirds; first third at the lower part of Maf, second at Maf, and third slightly above Maf. Too often people only run slow and when the race comes they try to push it the last third but they never do this except at races. Often try to do these in hilly areas to strengthen legs.
- 400 repeats - Distance seem to work best for me without getting injured, plus I ran them when I was younger. Helps with keeping the cadence and power up. Key here is to always feel like you can do one more when you are done and not to kill yourself.
Swim
- Monsy 100s. After a warmup you do sets of 100s doing 1/1/1/1, 2/2/2/2, 3/3/3/3, etc (up to 3s is 2400, 4s 4000) doing decreasing send-offs. So if you can swim 1:45/100 comfortable you would do send offs of 1:45, 1:40, 1:35, 1:30. The goal here is to give yourself 5s rest between each and not to sit on the way. If you paced correctly you should really have to push the last few sets.
- 400 repeats decreasing time on each. Sometimes I will use paddles or bands to change things up.
Bike
- Trainer - Cadence change ups. After a warmup do something like 6x8 min around 70rpm with 2 min recovery at 90-90rpm. Then 5-10 times of 30s fast (115+rpm) with 2:30 90-95rpm. Both of these are done with increasing intensity each set. The muscle confusion from switching from high cadence to low cadence offers a different element.
- Road - natural fartleks in the suburbs or 12min race pace/3min above race pace efforts if I have a long road without any stops. Doing this you find what kind of shape you are in.
Run
- Poker run - Similar to Maf method but push your HR up the last third. Split your run up to thirds; first third at the lower part of Maf, second at Maf, and third slightly above Maf. Too often people only run slow and when the race comes they try to push it the last third but they never do this except at races. Often try to do these in hilly areas to strengthen legs.
- 400 repeats - Distance seem to work best for me without getting injured, plus I ran them when I was younger. Helps with keeping the cadence and power up. Key here is to always feel like you can do one more when you are done and not to kill yourself.