These sample workouts include MAIN SETS only.  All Purple Patch workouts are structured as follows:

WARM UP:  easy and get blood moving.

PRE-MAIN:  A smaller mini set designed for technical focus or priming the legs/engine for the upcoming work.

MAIN SET:  The meat and potatoes.  This is what we show today.

SWIM 

Option One:  We work on stroke rate while maintaining rhythm and propulsion in the water

MAIN SET:
Swim 4 x 100 at 70% with 20-25 rest.  Wear a tempo trainer and understand where baseline stroke rate is (number of strokes per minute)

Then:
10 x 50 at 80% on 15 rest with swimming at 5-7 strokes per minute above baseline rate.
10 x 25 at 90% on 10 rest at 8-10 strokes per minute above baseline rate.
Notice the longer rest to all a focus on form, tempo, rhythm.

Option Two:  Speed-Play with form focus.  Notice how it isn't daunting in load!

MAIN:  3 rounds though of:
1 x 50 form at 70% effort
1 x 50 as FAST from mid-pool to the turn.
1 x 50 as FAST from mid-pool to mid-pool.
1 x 50 all FAST
THEN:  300 snorkel, ankle strap and buoy focus on form.  
1 min rest and into the next round.
 

BIKE

Option One:  Power Play
Mission:  To focus on pedaling stroke and posture while we add a pyramid of 'load' against moderately low RPM
6 Rounds of 3.5 min at 60 rpm as:
30 sec Z2/3
30 sec Z3
30 sec Z3/4
30 sec Z4
30 sec Z3/4
30 sec Z3
30 sec Z2/3
1.5 min spin between.  Z1 over 95 rpm

Option Two: RPM PLAY
Mission: To begin to prepare the body for the very heavy strength-endurance coming in six to eight weeks.
5 Rounds of 5 min at moderately strong effort as:
1 min at 55 rpm
1 min at 50 rpm
1 min at 45 rpm
1 min at 50 rpm
1 min at 55 rpm
3 min spin between.  Z1 over 95 rpm

RUN

Option One:  Focus on bounding (a stride, but uphill) and posterior activation 
MAIN:
6 ROUNDS up a grade of ~ 4-5% only 10 sec BOUND up Hill 10 sec strong form 10 sec Walk (with purpose)
Run DOWN form with leg speed. 60 sec rest
ADD: Endurance Form 20-30 min running.
 

Option Two: Speed play within an endurance run
MAIN: Integrate three rounds into a steady endurance run:
3 min smooth form endurance
40 sec fast up tempo with good form and leg speed
2 min smooth form endurance
30 sec fast up tempo with good form and leg speed
1 min smooth form endurance
20 sec fast up tempo with good form and leg speed
All else smooth endurance. Light variance and change of speed
 

For more information on Purple Patch coaching, visit our website or email: info@purplepatchfitness.com