Workouts will be posted here for people to do on their own if they cannot make it to practice.
Track Workouts
endurance workouts
5 x 1000; best possible average; 1 min rest
3 x 1600; best possible average; 3 min rest
sprint workouts
200/400/600/800/1000/800/600/400/200; maintain 5k pace on the way up, descend on the way down; 1 min rest
12 x 400; best possible average; 1 min rest
6 x 800; odds build by 200, evens descend; 1 min rest
Running Routes
Distances are given from campus. Email zack.andalman@yale.edu for route directions.
Canal Trail (any distance)
East Rock Base (4 miles)
Long Wharf (6 miles)
Fair Haven (6 miles)
Hamden-Canal Trail (7 miles)
Lake Loop (8 miles)
East Rock Summit (8 miles)
Lake Wintergreen (8 miles)
West Rock Summit (10 miles)
Yale Golf Course (10 miles)
Lighthouse Point (12 miles)
Bodyweight Workouts
3 sets of 3 rounds of 4 exercises; 30 seconds per exercise; 10 seconds rest
set 1: high knees, jumping jacks, butt kickers, mountain climbers
set 2: burpees, dips, jump squats, bridge kicks
set 3: plank, bicycle crunches, leg lifts, supermen
Cycling Routes
Canal Trail (any distance)
Q Loop (20 miles)
Branford (23 miles)
Orchard Loop (23 miles)
West Woods (25 miles)
Milford (28 miles)
Whirlwind Hill (34 miles)
Extended Orchard (35 miles)
Milford-West Woods (47 miles)
Triple Hill (52 miles)
Castle Craig (54 miles)
Guilford Loop (55 miles)
Whirlwind-Guilford (55 miles)
Yale Century (100 miles)
Check out the Yale Cycling Team’s page (http://www.yalecycling.org/ride-maps) or email zack.andalman@yale.edu for route directions.
Swim Workouts
Warmups
300 free, 200 IM, 100 kick
n lengths free, 2 lengths non-free for n in [10, 8, 6, 4, 2]
Main sets
20 x 50 best possible average @ 1 min
16 x 100; interval drops by 5 seconds every 2 and resets at half way
3 x (300, 200, 100 free); even numbered swims are strong
500, 400, 300, 200, 100 free descend