Two Workouts: Spin + Swim

Last week was frustrating in the sense that I had to work a lot.  Which is fine, work pays the bills.  However, it didn't leave much time for workouts, and that sucked.  By the time Saturday morning rolled around, I felt like I was about to come out of my skin.

So.  This first workout is my "Snowboard Spin Workout".  This, friends, is how you smoke your MUCH younger friend thru 20 runs up at Okemo on a random Wednesday.  

I've been working pretty steady on the spin bike all season long, and it has really helped a lot at the end of those ski days, especially when there's wet powder.  We've seen that a lot this season.

Snowboard Spin Workout

Warm Up

12:00 - Easy Warm-Up

8:00  - Stretch 

10x Jumps:
 • :30 tempo jumps out of the saddle
 • :30 easy aerobic pace

5:00  - Steady aerobic pace

2x Main Set:

—5x Set 1
• 1:30 tempo in the saddle (85%)
• 1:00 east aerobic pace

—2:30 easy aerobic pace

—5x Set 2
• 1:00 tempo out of the saddle (90%)
• :45 easy aerobic pace

—1:15 easy aerobic pace

—5:00 steady aerobic pace

Speed Work:

10x
• :15 jumps all out
• :45 easy

Warm down + Stretch

This was great.  Took about two hours, all in.  I don't always have that much time, but on this particular morning, I did.  

After a full week with no workouts, I felt like I'd had an exorcism afterwards.

Swimming

Between work and everything else, I've also been out of the water for ten or so days.  This was my comeback workout.

Warm Up

2x
• 4 x 100 @ 1:30 easy warm up
• 100 kick @ 2:00

10 x 50 @ :45, breathing every third stroke

Main Set

•  4 x 200 @ 2:50 aerobic pace
•  :30 rest
•  4 x 200 @ 2:55 aerobic pace

Warm Down

100 easy