Tri More Fitness's Notes
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Warm up
3 laps upper deck warm up with 3 sets of stairs. Single step.
7 minutes warm up stretch
7 minutes run drills.
Workout
3x400 Z2 Z3 Z4. RI=90.
1600 RI=90 in Low Z3.
1200 RI=90 in Mid Z3.
800 RI=90 in High Z3.
400 Z4.
Cool down 800
Stretch.
Low Z3=RPE 5.
Mid Z3=RPE 6.
High Z3=RPE 7.
Z4=RPE 7>
3 laps upper deck warm up with 3 sets of stairs. Single step.
7 minutes warm up stretch
7 minutes run drills.
Workout
3x400 Z2 Z3 Z4. RI=90.
1600 RI=90 in Low Z3.
1200 RI=90 in Mid Z3.
800 RI=90 in High Z3.
400 Z4.
Cool down 800
Stretch.
Low Z3=RPE 5.
Mid Z3=RPE 6.
High Z3=RPE 7.
Z4=RPE 7>
If you are interested in sharing an RV for the Wildflower race (not training weekend, the race itself). We’ve got the prices and pics (see attached). The cost will be $275 per person, unless you are the driver - then it is $135 for you. This includes your camping pass, festival pass, gas and all miles on the RV.
From a savings standpoint, there is none. It's more expensive than traditional camping, but -- you get a real bed, a bathroom (that you don't have to share with hundreds of people), a fridge / stove, electricity, TV and DVD player, AC and Furnace, a door you can shut/lock, and QUIET. For 5 of you, you get the luxury of being shuttled down and back to Lake San Antonio. If you want to know the value of this, try driving 3 hours+ after racing a full triathlon all day. :-)
To compare costs - for standard camping from Friday to Sunday you're looking at $120 per vehicle camping fee (as long as the car purchased pre-paid camping - all passengers that arrive in a vehicle that has not purchased Pre-Paid camping will be required to purchase a festival fee before entering the park. Festival fee is $15pp), and Thurs to Sunday is $180 per vehicle.
If you're interested - DO NOT reply to this email. But instead, go to this link and sign up (signing up does not commit you, commitment will come when we ask for the $$). Sign up by March 31st.
http://www.surveymonkey.co
Please Read:
Minimum number of registrations are needed per RV. Should you be assigned to an RV that does not meet them minimum number of registrants you will be given the option to pay a higher amount and keep the RV or receive a full refund. Prices subject to change do to fluctuating gas prices and increases in camping passes as time goes on. Signing up does not guarantee placement.
From a savings standpoint, there is none. It's more expensive than traditional camping, but -- you get a real bed, a bathroom (that you don't have to share with hundreds of people), a fridge / stove, electricity, TV and DVD player, AC and Furnace, a door you can shut/lock, and QUIET. For 5 of you, you get the luxury of being shuttled down and back to Lake San Antonio. If you want to know the value of this, try driving 3 hours+ after racing a full triathlon all day. :-)
To compare costs - for standard camping from Friday to Sunday you're looking at $120 per vehicle camping fee (as long as the car purchased pre-paid camping - all passengers that arrive in a vehicle that has not purchased Pre-Paid camping will be required to purchase a festival fee before entering the park. Festival fee is $15pp), and Thurs to Sunday is $180 per vehicle.
If you're interested - DO NOT reply to this email. But instead, go to this link and sign up (signing up does not commit you, commitment will come when we ask for the $$). Sign up by March 31st.
http://www.surveymonkey.co
Please Read:
Minimum number of registrations are needed per RV. Should you be assigned to an RV that does not meet them minimum number of registrants you will be given the option to pay a higher amount and keep the RV or receive a full refund. Prices subject to change do to fluctuating gas prices and increases in camping passes as time goes on. Signing up does not guarantee placement.
2 x 100 as follows: 25 yards each of the following: free, breast, back, free. RI 15-20 seconds.
9 x 50 warm up. Repeat the following three times as follows-
1) 5o yards one arm kick drill with arm extended. Start on right side out going, left side incoming.
2) 5o yards. Start on left side with arm extended 8-10 kicks, take one stoke and roll to opposite side and kick 8-10. Repeat for entire 50.
3) 5o yards. Start on left side with arm extended 8-10 kicks, take three strokes and roll to opposite side complete kick 8-10. Repeat for the entire 50. RI=20 Repeat above cycle three times.
6 x 50-descending by three. Slow 60%, medium 70%, and fast 80%. Repeat two times. RI=10-20.
4 x 100 as follows: 25 easy, 50 fast, 25 easy RI=15-20.
200 straight swim RPE 6/7.
2 x 100 cool down, free, breast, back, free.