Monday, March 5, 2012

Plan for the week

Channing Tatum
Originally, I thought I'd go swimming today or maybe go for a run, but then I had the chance to go watch Channing Tatum in "The Vow" and all thoughts left my head....until I saw his abs and then all I wanted to do was suck my own in. 

Actually, I did decide to take today as a rest day in more ways than one. I wanted to rest my body as well as prepare my mind for the busy week ahead.  

I thought it might help for me to write out my week's workouts in order to hit prime motivation!

MONDAY: Teaching PUMP & ZUMBA as well as playing adult volleyball. For the bike trainer: 10 minute warm up followed by 5 minutes of intervals and 5 minutes of steady work at 80% effort. The main set is two intervals with 20 minutes at 100-105% followed by 2 minutes at 68-73% followed by a cool down of 5 minutes. 

TUESDAY: Teaching PUMP & then FLOW. For running: Warm up for 10-20 minutes, 3x2000 (400 rest interval), followed by  10 cool down. For swimming:  Warm up with 2x200, Main Set: 2 sets of (3x300 w/20 sec in between) w/60 sec in between sets, and then a cool down of 4x75 with 10 second rest. 

WEDNESDAY: For the bike trainer: 10 minute warm up followed by 3 sets of 5 minutes at 77% then 83% and then a 5 minute cool down. Teaching FLOW and then PUMP.

THURSDAY: Teaching FLOW. For running1 mile easy, 2 miles @ mid-tempo, 1 mile easy, 2 miles @ mid-tempo, 1 mile easy. For swimming:  Warm up with a 400 yard swim and 12x25 with 10 seconds rest alternating between swim, kick and choice. Main set: 1500 straight swim followed by a 200 yard cool down. 

FRIDAY: Teaching PUMP. For the bike trainer: 10 minute warm up followed by 3 sets of 10 minutes at 94-100%, then 3 minutes at 68-73% and then a 5 minute cool down. 

SATURDAY: Teaching FLOW. For running: 10-15 miles.

SUNDAY: Optional swim: Warm up with 800 yards (3 lengths swim, 1 length kick), main set 1000 yards loco swim. Rest 60 seconds before continuing with 6 x (100 @85, 50 easy) {900 total} and finally a 6x50 with 10 seconds rest. 

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