April 14, 2018

Warm up: 

100 choice

200 as 50 kick/50 swim w/fins

300 as 50 drill/50 swim w/fins

200 build by 50

100 mellow

(900 warm up) 

Main Set: 

4x50 on 15" rest

- breathing every 5th stroke

4x100 Desc #1-4 on 20" rest

8x75 on 20" rest

- Odds: 25 kick/50 swim

- Evens: Build by 25

4x200 pull o...

April 13, 2018

Mixing it up the base run with a little peppering of speed! 

Warm up

10' building into mid z2

Main Set x4

1' build that consist of: 

- 15" @Marathon pace, 15" @Half Mary pace, 15" @10k pace, and 15" @5k pace. 

- Go by pace or feel since HR won't have time to catch up. 

1' S...

April 11, 2018

Flashing back to my Dynamo days with this over/under style workout that we used to do quite a lot of! 

Warm up: 

10' easy - Calibration

3x[4x:30 - 60, 70, 80, 90% by :30s]

2' @ 50%

5x[:30 ON/OFF, ON = 60% Spin-up, OFF = soft pedal]

2' @ 60% (25'/25')


[12" @ 130% / 2'48...

April 11, 2018

Bringing you a nice little strength circuit today. Nothing too crazy but something I go to often when I need a good ass whooping. 

Warm up

5-10min of easy running or cycling or elliptical 

Main Set: 3-4 rounds - circuit format

500m Row with resistance at 10

10x wall balls


April 10, 2018

A special one today because I actually included some IM work! That's Individual Medley, not Ironman for you folks out there... 

Warm up

3x300 on 30" rest

-#1: 25 drill/25 stroke/50 free

-#2: 50 kick/50 free

-#3: Build x100's freestyle

(900 warm up) 

Main Set

4x100 IM on 20...

April 7, 2018

When it's long course, you get some nice long course distance workouts! Here's the set I gave out yesterday, an extended version of my beloved Distance Sandwich workout. 

Warm up

3x300 on 30" 

- #1: Choice

- #2: Drill/swim x50

- #3: kick/swim x50

(900 warm up) 

Main Set


April 6, 2018

I'm a fan of getting in some one-legged drills on a year round basis. It keeps my hip flexors strong and keeps my pedal stroke in check during the race season. 

When doing one-legged drills, don't focus on just the up/down or 12 o'clock to 6 o'clock motion. Think more o...

April 5, 2018

Today I bring you some stretching! Often needed and often neglected and I can feel it now. Here's the "Animal Series" video I put together at Concordia and I learned it from Vern Gambetta, thanks Vern! 


April 4, 2018

Part of being a coach is trickeration. Adding in intervals that give the athlete something "fun" to focus on while in actuality they are getting in 40 minutes of base running which makes me happy. This workout is one such workout. 

Warm up: 

15' easing into things and ge...