"Personalized Strength and Conditioning Programs for Endurance Athletes"

and those looking to improve General Fitness.

Workout 6.5.2015

Posted by on Jun 5, 2015 in Blog | 0 comments

These last few weeks have been a real adjustment. Yes, I have a real 9 – 5, but I really wouldn’t call it 9-5 since I feel like it’s more because it is more. Enough about that and on to the good stuff!

Workout for Today
Swim
12 x 100 on 135 -140/100yd base
10 x 50 Kick OTM
100 easy
200 Hard
50 Ez
150 Hard
100 Ez
100 Hard
150 Ez
50 Hard
200 Ez
Pull Set
4 x 150 breath every 3/5 x 50
4 x 75 breath every 5/7 x 25
100 cool down

Total: 3800

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Workout 6.4.2015

Posted by on Jun 4, 2015 in Blog | 0 comments

Thursday – Brick Workout – These are always fun :)

Using a bike trainer, complete the following:
15 minute warm-up
4 x 7 minutes (3min recovery between sets)
5 x 2 minutes (1min recovery) – these should be challenging
Transition to Running Shoes
3 x 1 mile @ Marathon Pace or if you have a HRM, keep HR under 75%

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Workout 6.3.2015

Posted by on Jun 3, 2015 in Blog | 0 comments

Yesterday’s track workout was pretty solid all around. Being able to stay strong and negative every week was a huge takeaway for me. I posted the results on IG, so be sure to follow me there!

Part 1 – Swim
Warm-Up (1200)
1 x 300
3 rounds
150
100
50
Kick Set (500)
4 x 100 on 2:00
100 ez
Main Set (1500)
10 x 100 on 1:30
10 x 50 on :45
Cool Down
100 ez
total: 3300

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