December 29, 2017

Recap: 

Week 1

Week 2

Week 3

Week 4: Pyramid style workout today! 

Warm up: 

1 mile - nice and easy (for me this is 10:00-10:30 pace, based on my 8:00 goal pace). 

- Toss in 2-3 rounds of 20-30" pick ups with 1' rest, starting after the 5' mark. 

(10' warm up) 

Main Set:

1/4 mil...

December 27, 2017

Week 4, coming atcha! 

Recap: 
Week 1

Week 2

Week 3

Week 4: Dropping to 4 rounds and upping the interval/rest to 4' duration. We'll bump this up to 5' and then start working in some in and out of saddle variations. 

Warm up: Classic Dynamo
10' easy - Calibration
3x[4x:30 -...

December 27, 2017

Belated Merry Christmas!! 

Week 4 of the treadmill/hill build up for the Publix 13.1! 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Week 3

Warm up: 

1 mile, mostly mellow - 2:00 slower than goal pace

Main Set x4 - dropping the pace work since we've started doing that o...

December 22, 2017

One bite at a time... it's the best way to eat an elephant 

Week 1

Week 2

Week 3: 2 rounds, bumping up to 1 mile repeats with a 1/2 mile recovery 

Warm up: 

1 mile - nice and easy (for me this is 10:00-10:30 pace, based on my 8:00 goal pace). 

- Toss in 2-3 rounds of 20...

December 22, 2017

Enough tip toeing around, getting right into it this week, big jump but in relative terms it still not all that bad :-) 

Week 1

Week 2

Week 3: Bumping up the rep to a 3' climbing rpm's, up from 1:30 last week. Also bumping it up to 5 rounds!!!

Warm up: Classic Dynamo
10' e...

December 20, 2017

Week 3 of the treadmill/hill build up for the Publix 13.1! 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Warm up: 

1 mile, mostly mellow - 2:00 slower than goal pace

Main Set x6

#1-3:

2' @6% incline and 6.0mph (giving me a 8:02 pace, close to that 8:00 pace goal while...

December 20, 2017

To make up for no workout yesterday I'm giving you two different sets today! First one will be freestyle for the triathletes in the group, followed by a Medley set! 

Freestyle Set:

Warm up: 

12x50 on 15" rest

- #1: Kick/swim 

- #2: Drill/swim

- #3: Build

(600 warm up) 

Main Se...

December 15, 2017

Workout today is complement of John over at the Barracudas! I've modified some things because I can't remember what the whole set was and so I'm changing things that sound proper to me. 

Warm up: 

10' solo (500 or so) 

Kick Set w/fins: 3 rounds

25 kick w/board

50 kick on ba...

December 15, 2017

Cranking it up to 1/2 mile repeats for week 2! 

Week 1

Week 2: 4 rounds, adding 1/2 mile of work within the main set! 

Warm up: 

1 mile - nice and easy (for me this is 10:00-10:30 pace, based on my 8:00 goal pace). 

- Toss in 2-3 rounds of 20-30" pick ups with 1' rest, star...