February 28, 2018

Please note that today's workout is quite the jump from last week, so build up and adjust as needed. 

If you cut out the 5' sections then that cuts out 20min, saving a good amount of time. 

Recap: 
Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Warm up: Classic Dy...

February 27, 2018

After a few weeks off I'm back to bring you the final workout of the hill build up! Which honestly isn't much different than the last week but adding some commentary on how to adjust for your specific race demands. 

Review:

Treadmill Pace calculator

Week 1 

Week 2

Week 3

Wee...

February 26, 2018

Coming in strong this Monday with a new swim set! This workout allows you to make things as long or short as you want. With each round of the main set being 1100, it makes the math easy! 

Warm up: 

8x100 on 20" rest - w/fins

- Odds: 50 kick/50 swim

- Even: 50 drill/50 swim

...

February 26, 2018

As I've gotten more involved in the tech world, I've started experimenting and learning a bit about coding. So of course I found some music to listen to while coding and learning about coding! And now y'all can enjoy in this as well. 

Top ranking one for me

INSTRUMENTA...

February 12, 2018

Here's a Masters Swim workout from last week that I was fortunate enough to coach and be able to give the team a solid 4100 workout that flew by! I called it "A main set so nice, we're going to do it twice!"

Warm up

12x75 on 15" 

- Odds: 25 kick/50 swim

- Evens: 25 drill...

February 3, 2018

Happy Groundhog's Day, who's stoked about 6 more weeks of winter?!?! 

Warm up: 

10' solo - 500 or so yards

6x100 on 20" rest

- 25 kick, 25 drill, 50 swim

(1100 warm up) 

Main Set: The repetition comes with the 250's, at least that's how I thought of this workout and tried to...

February 2, 2018

Recap: 

Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9: Bumping up to 1.5 mile repeats, total work load is the same but with longer intervals and less reps. 

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...

February 1, 2018

Recap: 
Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9: Climbing up the ladder this week with a mix of IS and OOS. 

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:
...

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