Key to Kevin's Traiing

MRI/SRI:: minutes or seconds rest interval
@65:: pace time for swim interval. If you finish in 50 seconds, you would then have 15 secs break
steady:: good effort - you should finish feeling like you worked hard, but not quite as hard or fast as a race
m:: metres
(85%):: effort for inten/als - this is just your perceived effort. As things develop, we will be able to make that more specific
commercial/song fartlek:: ride the windtrainer in front of the TV, go hard every commercial. You can do the same thing listening to the radio. Song Fartleks are the same idea - go hard on certain songs, easier on others. Have fun with these sets! (Really adventurous people even make up their own tapes!)
I.B.:: Intensity build split total interval into three equal parts, and increase intensity for each third. A 12 min I.B. would mean going easy for 4 mins, a little harder for 4 mins, and very hard for 4 mins.
circuit:: push ups, abdominal curls, chair dips, step ups, push ups, abdominal curls. Do 10 of each for 5 mins. Take a 2 minute break, and repeat set.
technique drill:: 1 min emphasise left leg; 1 min emphasise right leg; 1 min spin emphasise top of pedal motion.
intensity pyramid:: Increase resistance one gear every minute for four minutes, then decrease intensity for another three minutes. For example: 1 minute at 52 x 16/15/14/13/14/15/16
telephone pole fartlek:: alternate running hard and easy using telephone poles or light posts to guage distances. Here is an example set: 1 hard/l easy; 2h/2e; 3h/3e; 3h/3e; 2h/2e; 1 h/1e
1:30 drill:: 15 secs hard/ 1:15RI; 30 secs hard/ 1MRI; 45 secs hard/ 45SRI; 1min hard/ 30SRI; 1:15 hard/ 15SRI; 1:15 hard/ 15SRI; 1 min hard/ 30SRI; 45 secs hard/ 45SRI; 30 secs hard/ 1MRI; 15 secs hard/ 1MRI

Kevin Mackinnon
18 Paradise Road North, Hamilton, ON, L8S 3S4
Ph (905) 525 9656, Fax (905) 525 3123
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