Blog

Pure Speed 1600 ** Variable sprints = #1 half fast/half easy, #2 half easy/half fast, #3 build, #4 all sprint. ** Chose interval for 5x100’s that lets you be aerobic but not too easy! Pure...

Threshold/Sub Threshold 1500 Threshold/Sub Threshold 2500 400 every 4th 50 as 25HEScull/25rotating body kick. 4x50 minipower rack on 55-60. MS: 9x200 in sets of 3. 3 on 4 red line...

Race Simulation 1350 Race Simulation 2500 600 as 100free, 200 as 25dr/fr, 300 as 50fr/25k. W/u set: 6x50 desc 1-3 on 55-60. 4x25 as 6 strokes fast no breath off each wall on 30. 50 e...

Threshold/Sub Threshold 1350 Threshold/Sub Threshold 2500 300 as 25drill/50swim. 200 variable sprint so 25Fast/25Ez/25E/25F/50build/50sprint. 100 choice. MS: 4x100 on 2 red l...

I have been training for a triathlon race for 5 months and I forgot to sign up. My triathlon season opener is this weekend and it kind of snuck up on me. And when I say ‘kind of’ I mean I signed up for th...

Aerobic Strength 1600 RA/LA= right arm only and left arm only. Polo is freestyle swim with head out of water (chin on water line). ** IM= 50 of fly, back, breast, free. For those who don’t do fly, do polo drill (equally as fatiguing!). If you don’t do the breast ki...

Race Simulation 1650 Race Simulation 2500 400 every 4th 25 scull or straight arm drill. 300 as 25 ez/25medium fist/25 fast. MS: 8x50 on 1’ fastest possible average. 3x150 on 3 red l...

Threshold and Sub-Threshold 1450 Threshold and Sub-Threshold 2500 400 every 4th length nonfree choice. 6x50 descend 1-3, 4-6 on 55-60. 50 easy. MS: 2x300 on 3 red line rest, thresho...

Speed Endurance 1600 Speed Endurance 2500 600 as 50free/25 drill, 50free/25 fastER x4. Build that fastER 25 through the w/u. MS: 10x100 on 3' all out. If you want to, after looking...

Drills and Pure Speed 1400 Drills and Pure Speed 2500 400 as every 4th 25 kick on side. MS: 2x125- see below. Drill= LA/RA (left arm only and right arm only). 8x50 odds...