New Website

Stay up-to-date with the latest and greatest happenings with Bold Multisport.

http://boldmultisport.weebly.com/index.html

Summer session starts the week of June 13th. More information coming soon!

Swim Workouts Week 9

MONDAY SWIM WORKOUT

1. WARM UP 200M-50 KICK/ 50 SWIM
2. 3 X 200 M--USE PADDLES + BUOY IF YOU HAVE THEM
3. LEG KICK WORK 6 X 50--KICK BOARD, SIDE KICK, BACK KICK
4. 4X 100 SWIM--20 SECS REST BETWEEN SETS 70 % EFFORT
5. COOL DOWN 200M--2x (25 FREE/25 CHOICE/25 DRILL/25 BACK)

TOTAL 1500 M

FRIDAY ENDURANCE SWIM

• Warmup: 400 Meters (100 free/100 nonfree/100 kick/100 free)
• MAIN SET:3x500 meters -start out easy and then build each 500. You should decrease in time for each 500. Rest btwn each 500-25 seconds
• Cooldown: 300 ( 6x 50 kick/50 choice--free/back/breast)

TOTAL: 2200 M

Week 9 Locations

Week 9 Locations:
Tuesday: Waneka Lake (7am/9am/6pm)
Wednesday: East Boulder Rec Center 6pm
Saturday Long Run: Waneka Lake 8.30am
Departure for long ride on Saturday/Sunday: East Boulder Rec Center Time: TBA

Week 8 Locations

Workout Locations Week 8

• Tuesday Workout: Centennial Middle School 6pm
• Wednesday Workout: East Boulder Rec Center 6pm
• Saturday: Dick Flat Out 5K-Flatirons Shopping Mall
• Sunday: Long Ride to Carter-starting from Tom Watson Park (Time TBA)

Swim Workout Week 8

MONDAY-EASY SWIM WORKOUT

WU) 300 your choice

MAINSET

• 10 x 50 alternating 50 kick/50 free
• 2x200 pull-all steady effort working on feeling the water and hand placement. Pull though

CD) 300 your choice

TOTAL : 1500 meters

FRIDAY-ENDURANCE SWIM

WU) 200 easy swim, focus on form. 4X 50 in at a hard/tempo effort

MAINSET)

15 X 100 in on 15" rest. This is good for half and full ronman- to learn

this feel for pacing and to also learn to concentrate on holding

form when fatigued.

CD)

2X 100 pulling

TOTAL: 2000

Week 7 Weekend Rides

Weekend Rides:

JAMESTOWN

Saturday 9.30am : Leaving from Terry's house (email me for direction)

Sunday: 9.00am: Leaving from Amante

Long run this weekend: 75 min. The goal of this workout is just to get time on your feet.