Month: April 2018

November 8, 2018 – Swim

If you’re feeling good today then let’s get after this swim. If you need an easier day in the pool then get some time swimming easy 50s with 20 seconds rest.

April 6, 2018 – Run

Today we have a little explosive work followed by a steady run. Try to stay in lower zone 2 or high zone 1. – think marathon or easy pace.

Start with the traditional run warmup, make sure you get in some of the high knees, butt kickers, skips, etc..


5 sets:

5 broad jump

30 steps in place (quick feet!)

40yard stride out (increase speed from 50-80% over the 5 sets)

Walk back to start real slow then start over.

Focus on huge jump on broad jump. Land athletically!

Main run:

10 min easy


2 sets:

5 min marathon

4 minute easy

1 minute threshold (this is not 1 minute super hard, think of your goal race pace here)

Cools down and roll out