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Threshold 1600 warm up 300 as 50free/25drill/50free/25fastER. MS: On 15" rest after the free and 20" rest after the IM. 1 x 400 free. 2 x 300 paddles only and free 200 IM- can do polo for fly and breast pull with flutter or fly kick for breast. Cool Do...

Speed Endurance 1300 300 every 4th shark drill, polo, or kick. 100 band only, be playful. MS: 5x50 all out on 10", 15", 20", 15" 10" rest respectively. 150 very easy your choice on 15" rest. 5x50 all out on 10", 15", 20", 15" 10" rest respectively. 150...

So, you're headed somewhere with high altitude to run, and you want to know, how's that gonna affect me? Maybe you're going to Denver, you're gonna run the boulder Boulder, I guess it's in Boulder. But you're gonna fly into Denver and you're trying to figure out what sho...

The CEO of my current firm I had met at a conference back in grad school on environmental nanotechnology. And we had pseudo kept in touch over the years. So, I had reached out to him and I said, “Hey, I want to learn more about the business side of science.

Race Simulation 1600 warm up 600 as 300 every 3rd HEScull; 300 every 3rd drill choice. MS: 200 get out speed on 15" rest. 100 get out speed on 15" rest. 100 transition from all out to middle of race pace on 10" rest. 2x200 middle of race pace on 20" re...

If you've been to any running event ever, you probably noticed that generally speaking, all runners in these groups are relatively thin, right? Or at least the ones that perform very well. And this lends itself to the idea, the must be skinny to run fast. Is there any tr...

Well, I mean, in part of knowing that that's important is also being cognizant of the fact that eventually, even if you're World Champion, eventually you will not be World Champion like you can't be World Champion forever.

Threshold 1500 Warm up 600 every 3rd shark drill, fly kick on back, alternating press. MS: 8x100 odd steady on 20" rest, evens: #2, 6, 10 on 15" rest and about 5-10” faster. #4, 8 as 50polo/100IM/50polo on 15" rest. Cool Down 100 Read more

Speed Endurance 1300 warm up 300 every 4th length HE scull, 200 every 4th length kick, 100 choice. MS: 3x100 on 30" rest all out. 150 as 25bk/100overkick/25bk on 15-20"rest. 6x50 on 25" rest all out. 150 as 25bk/100overkick/25bk o...

It's always the big debate at championship courses, should there be hills? Should it be flat? What should we do? People want flat courses because they want to go fast.