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Race Simulation 1700 warm up 600 every 4th 50 as 25 overkick/25drill choice. 4x25 variable sprints MS: 2 rounds of... (350 as 100 get out speed/50 transition speed/200 threshold speed on 15" rest 150 easy choice on 25" rest) Cool Down None ** Var sp...

So, you’re thinking about getting into running and you're trying to figure out what are some reasons to run? Why do people run? Or maybe you know people that run and you’re like, why is everybody out there doing that? It doesn't look like a good time.

Threshold 1700 500 odd 100's free building effort through set, even 100's: drill, paddles only. 200 as 25really fast/25 really easy/25fist. MS: 6x50 steady even pace effort on 20" rest 3x200 free on 15" rest. Cool Down 100 Read more

As soon as you think about it, it's like, the little things that feel so big, often don't matter as much. You're like, holy cow. This life is finite, this life is beautiful and amazing. But like, all these little things that we all naturally tend to stress about are so small i...

Speed Endurance 2400 600 every 4th length polo or kick or choice. 4 x 75 band +paddles last 25 back on 15" rest MS: 100 all out on 40" rest 2 x 50 all out on 20" rest 4 x 25 all out on 15" rest Cool Down 200 as 25 drill/25 swim easy Read more

So, I want to dig into that a little bit, where you're saying you you dug into a particular metric, and it kind of indicated to you what the issue was. How do you know about that correlation between that particular metric, and he probably has these tight muscles?

Feel swim 1500 400 every 4th length scull, HES, alt press, chicken wing (swim with hands in armpits and driving the elbow to reach!) MS: 3x100 Right paddle left fist on 15" rest 2x100 Swim no pads on 15" rest solid effort. 3x100 Left Paddle right fist on...

It's inevitable that sooner or later your running shoes are going to get dirty. Even if you're on the road or on a sidewalk, you're not going anywhere near trails, they're going to get dirty. It's going to be a rainy day, you're gonna get puddles, there's going to be who...

Threshold 1800 Warm up 500 as 200 free, 150 as 25drill/50free, 100IM, 50 choice. 8x25 variable sprints MS: (Think of these as 500 minisets.) 2x250 on 15" rest 5x100 on 15" rest slightly faster effort than 250’s. Cool Down 100 ** Variable sprints #...

Right. See, I know you’re talking about being really like quantitatively focused. I'm very qualitatively focused. I don't run races with a watch if I can help it. For the longest time, I did not have a power meter on the bike, although it has been very helpful since I've...