Category: Daily Programming

November 21, 2018 – Swim/Strength

November 21, 2018 – Swim/Strength


300 EASY
4-6×50 drill 25/swim 25 alternating between finger drag and closed fist swimming for drill

Main Set:
5-10×25 build slow to fast with 10 seconds rest interval
100-400 steady pace
5-10×25 build slow to fast,
100-400 steady pace
200 pull
4×25 FAST

200 Easy

Total yards: 1450-2200



2-4 Sets:

Control of each movement is most important. Keep loads light and really focus on feeling what small muscles are working for you.

6 Single arm glut bridge dumbbell press @ 31X2 tempo

rest 30sec

5 burpee broad jumps

rest 30sec

30sec-60sec dead hang with 10 scap pull-ups

A) Box Step Up

3×8 – try to hold a kettlebell or dumbbell in the front rack and add weight from last week but keep the movement controlled

B1) Snatch girl straight leg Deadlift

3×8, rest 30 seconds

B2) Supine, feet elevated ring or barbell row

3×8 hold 1-2 seconds at top, if you can’t get all the reps focus on a 3 second negative, rest 60 seconds

C) cross body, overhead and suitcase, carry

3 sets of 50meters each side, heavy. rest as needed

November 20, 2018 – Run

November 20, 2018 – Run


Warm up:
15 minutes EASY run/walk followed by dynamic warm up routine

5 x 20 second strides (only complete strides if doing workout on a flat course). Aim for mile pace for these strides focusing on quick turnover, followed by 1 minute at a easy pace jog.

2-4x 10 minute repeats on a hilly course staying in Zones 2 and 3. Maintain high cadence and light feet on the uphills. 1 minute of walking between mile intervals. Shorten stride length and maintain quick turnover when going up hill and also downhill.

Cool down:
5 min EASY run/walk followed by dynamic cool down routine

November 18, 2018 – Strength/Bike

November 18, 2018 – Strength/Bike


Week 2: Day 2


3 Rounds – Not for time. But move continuously at moderate effort and wake up the body. Row 400m/350m
10 bird dogs
60 second dead bug
2 Turkish Get Ups/arm

A1) Front Squat

3 x 5 reps @ 30×1 (use a weight you could lift 10-12 times – focus on control down and speed up) Rest 60 seconds – increase weight from last week

A2) Bent Over Barbell Row

3 x 10 reps @2012; rest 60 seconds

A3) Seated Box Jump

B) Dead Push

View Exercise History

KB Suitcase Deadlift R 70/53 KB Suitcase Deadlift L 70/53 Push Ups


15 minute WU routine.
Main set: 30-40 minutes of work.
Every 5 minutes
1 minute in Zone 3,
4 minutes in Zone 1.

Change the gearing so you are pedaling comfortably in the 80-90 rpm for Zone 1 and lower 80-85 range for Zone 3.