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Speed Endurance 1500 warm up 300 every 4th 25 nonfree. 4x50 variable sprints on 15-20" rest. MS: 2 rounds of.... (3x100 all out on 20", 25", 30" rest respectively, 200 easy on 15-20”rest.) Cool Down None **Variable sprints= #1 25F/25E, #2 25E/25F, #3...

Race Simulation 1800 warm up 400 every 4th 25 scull, back, fly kick on back, choice. MS: 2 rounds of... (4x50 on 10" rest get out speed- be risky. 1x100 on 30" rest as transition from all out to Race pace(RP). Transition each 100 so you get 2 practices. ...

Yeah. Do you see-- I mean, so I've not worked in a, like a VC backed startup. I have my own companies, which I've referred to as bootstrapping, where it basically take them from zero to profitability with no money at all. But I'm not working in an environment where there...

So, you want a simple trick to get faster running? What does that usually involve? That means we have to do something else physical besides running to get faster at running. Well, I'm Jesse Funk and on today's episode of Runner's High, I'm going to share with you three s...

My husband and I went to a colleague's house for dinner this week. She prepared a beautiful, decadent, and delicious spread of a make-your-own sushi bowl. Because I am a glutton for food spreads I must share the minute details. Think a 6-qt dutc...

Race Simulation 1300 Warm up 400 every 4th length scull or fly kick on back. MS: 150 FAST drop others speed on 15" rest. 100 transition from fast to threshold on 20" rest. 4x100 on 10" rest middle of race pace effort. 150 very easy on 30"rest Cool Dow...

So, what is the portrayal of America from growing up? Yeah. So, I guess from your point of view, what did you prior to spending time here I mean, what did you think America was?

Threshold 1550 500 choice, mix up drills and speeds to get ready for this... MS: Threshold - do all on 15" rest. 250. 200 Negative split by about 3". 150 as 100IM/50polo. 3x100. Cool Down 3x50 warm down perfect stroke **Neg split (NS) means the secon...

Aerobic Strength 1600 warm up 400 every 4th length nonfree choice. MS: 300 as 200fr/100IM on 20" rest. 3x100 slight descend by 2” from 1-3 on 15" rest. 300 w/pdles, all free, DPS (distance per stroke), focus on technique, not a hard effort, have mind en...

All of a sudden we're the only white people in the area and the people, even though it's their first time, we knew they were just so generous, and so grateful. And I just found this whole new appreciation for society, for what I have back at home and for just family life in ge...