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Week of August 29
The day after the Chicago Tri and I'm back on the plan. Actually not really, because I bagged the 45 minute run…which makes sense, if I was able to turn in a good effort on the run today, I didn't run hard enough yesterday, right??? Overall 2500 yards in 40:06. Paces: Warmup 200 – 1:42 21x100 on the 2:00 SI, structured as… -
Week of May 30 - workout thread
Well my holiday weekend was cut short by an early departure for this week's business travel. I flew into O'Hare with my family, put them in a cab home, then got on a plane to Houston. I have a LOT of workouts on the plan this week...I'll get done as many as I can. So I hit the pool tonight in Houston. In fact I picked my… -
2017 OS Week 12 Core and Swim Prep
Eeek, looks like I might of missed week 11 core thread - sorry guys. Hopefully, you just did Wk 10 again. So, only two more weeks and we are leaving OS and moving into our training plans. Very exciting Here is week 12 workouts 1 x Bridges 1 x Leg Lift Plank 1 x Single Leg Side Plank 1 x Leg Lift Plank 1 x Single Leg Side… -
DOS Wk 14 Swim Prep and Core Strength
Last week of Outseason. Now you move onto the next phase of your seasons. I hope that 14 weeks of biking, running and core have propelled you forward into having an amazing race season folks. Here is your workout for the week 1 x Bridges 1 x Leg Lift Plank 1 x Single Leg Side Plank 1 x Leg Lift Plank 1 x Single Leg Side… -
2017 JOS Week 10 Core and Swim Prep
We are just finishing up the last of the Build Phase. Next week we start the Advance Phase. This weeks workouts are: 1 x Leg Lift, with Arm Lift Plank 1 x Single Leg Side Plank 1 x Leg Lift, with Arm Lift Plank 1 x Single Leg Side Plank 1 x Catch 1 x Catch, with Finish 1 x Catch 1 x Catch, with Finish 1 x Standard 1 x… -
Workouts - week of JULY 9
Race week again for me...Racine 70.3 on Sunday. This is a "B" race for sure so expect some good workouts from me this week, and minimal taper!! And the week started with a VERY INTENSE swim...I'm traveling to DC on business and went to the pool at my club in Bethesda for my first swim workout after a week and a half of… -
FOS Week 5 Core and Swim Preparation
Welcome to your Build Phase The Build Phase -- Weeks 5 thru 10* Having created a foundation in the Preparation Phase, we'll now begin incorporating different moves and muscle groups / muscle targeting Your workouts for this week are: 1 x Tripod Plank 1 x Side Plank 1 x Tripod Plank 1 x Side Plank 1 x Catch 1 x Catch, with… -
JOS Week 13 Core and Swim Prep
Week 13 baby. We can see the barn. You all know what that means right? My hope is that, for those of you who have been doing the core workouts, that you will continue to do them on a regular basis, even after you start your training plans. Here is what Week 13 looks like 1 x Bridges 1 x Leg Lift Plank 1 x Single Leg Side… -
DOS Week 12 Core and Swim Preparation
It is the second week of your final phases of your core training and swim prep. As a reminder - here is what this phase is about. The Advanced Phase -- Weeks 11 thru 14 * Consolidating and continuing to build on the gains you've made in the early weeks of this program * Introducing exercises to strengthen the lower back,… -
JOS Week 6 Core and Swim Prep
We should all be into a routine by now, so things are moving along nicely, and hopefully you are getting your core workouts in. As a reminder we are in : The Build Phase -- Weeks 5 thru 10* Having created a foundation in the Preparation Phase, we'll now begin incorporating different moves and muscle groups / muscle… -
Dec OS Week 9 Core and Swim Preparation
Snap - Week 9 already. Over half way through OS. I know your legs and lungs are getting stronger, and hopefully your core is as well. We have this week and next in our Build Phase and then we move onto our Advanced Phase. This week your workout will consist of: 1 x Leg Lift, with Arm Lift Plank 1 x Single Leg Side Plank 1… -
DEC OS Week 8 Core and Swim Preparation
I know what your thinking. I have to test and do core work. Why not? You must feel that you are getting stronger - right? We still have 3 weeks in the Build Phase, so keep up the good work. This week's workout is: Week 8 Core Workout Planks Swim CordZ Pushups 1 x Leg Lift Plank 1 x Catch 1 x Standard 1 x Single Leg Side… -
Feb OS Week 8 Core and Swim Prep
Its.....test week, so I will forgive you if you modify this workout or do one less workout, but not if you dump it totally. Just warning yah. Here is what is in store for you this week, other than some run and bike zones. 1 x Leg Lift Plank 1 x Single Leg Side Plank 1 x Leg Lift Plank 1 x Single Leg Side Plank 1 x Catch 1… -
Jan OS Week 7 Core and Swim Prep
Week 7 baby. You are still in build phase, so keep building the momentum and fitness. The Build Phase -- Weeks 5 thru 10* Having created a foundation in the Preparation Phase, we'll now begin incorporating different moves and muscle groups / muscle targeting This weeks workout is..... 1 x Leg Lift Plank 1 x Side Plank 1… -
FOS Week 9 Swim and Core Preparation
Well gang, I am sure you are all excited with your New Shinny Zones, so here is your workout for the week, to add the cherry on the top of the sundae. 1 x Leg Lift, with Arm Lift Plank 1 x Single Leg Side Plank 1 x Leg Lift, with Arm Lift Plank 1 x Single Leg Side Plank 1 x Catch 1 x Catch, with Finish 1 x Catch 1 x Catch,… -
Workout posts - week of Apr 23
A bit late posting yesterday's workout. It was a tale of two workouts. The swim went very well but I was unable to complete the run workout...not a good outcome at all. Despite my experimentation with flip turns this weekend, I only did them for the warmup laps. Then back to grabbing the wall for the main set. Also, I…