January 30, 2018

Workouts like this remind me of doing hill repeats at Kennesaw Mountain in prep for the Hogpen Hill Climb race. Now today's workout won't be as long as the 15-20' runs up Kennesaw, but it's a small dose. 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Week 3

Week 4

Week 5

We...

January 30, 2018

Warm up: All on 20-30" ret

400 swim

300 pull

200 kick

100 swim

(1000 warm up)

Main Set

6x200 pull w/20" rest

- #1-2: 60%

- #3-4: 70%

- #5-6: 80%

8x100 swim w/20" rest

- Odds: Mile Pace

- Evens: Sprint Tri pace

(2000 main set/3000 total) 

Warm down

100 kick w/board

- Total...

January 26, 2018

Props to Jon Clark for the workout, here's the majority of it, at least how I remember it ;-) 

Warm up: 

200 solo

Vertical Kick Set: 

10min of 30" holding a buoy out of the water, 15" holding straight over head, 15" using the buoy to rest on. 

- This is by far my least favo...

January 26, 2018

Recap: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8: 3x1 mile repeats!! 

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) 

Ma...

January 25, 2018


Recap: 
Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8: 3 mini rounds within each round, doing 4 rounds this week

Warm up: Classic Dynamo
10' easy - Calibration
3x[4x:30 - 60, 70, 80, 90% by :30s]
3x[:30 ON/OFF, ON = 60% Spin-up, OFF = soft pedal]
2x Through:
2’ @ 60...

January 24, 2018

We're going pyramid style for this weeks hill workout! 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8: Going up the incline ladder, twice 

Warm up: 

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

Main Set: 

2' @6.0mph and 2% incline (...

January 23, 2018

One of my favorite go to swim workouts, Bookend Efforts! 

Warm up

200 choice

3x300 on 20" rest

1st 300: 50 drill/50 swim

2nd 300: 50 kick/50 swim

3rd 300: Build by 100's to 80%

(1100 wu)

Main Set:

2x600 on 30" rest

#1: 100 @85%, 400 @70%, 100 @85%

#2: 150 @85%, 300 @70%...

January 20, 2018

Warm up: 

200 solo

6x150 on 30" rest

- #1-2: 50 kick, 50 over kick, 50 swim

- #3-4: 50 drill, 50 drill, 50 swim

- #5-6: Build

(1100 warm up) 

Main Set: 

4x100 hold pace on 1:45

200 pull - breath control 

400 steady on 1' rest

200 pull - breath control 

4x100 on 1:45 - Desc #1-4

200...