Category: Daily Programming

January 16, 2018 – Strength/Swim

January 16, 2018 – Strength/Swim


A: General Warmup
As you warm up cycle through a couple 20-second bouts of higher intensity

B: DB suitcase deadlift
10 reps each side – no rest between sides, 90 seconds rest between sets.

3 Sets
Pullup x 10
Bulgarian Split squat x 10 each leg (with dumbells)
Standing DB press
Rest exactly 45 seconds between each movement, and sets. Whereas the deadlifts were a bit heavier I want you to back off on weight a bit for this and focus on steady movement with perfect execution. Don’t grab the tiniest weights, but don’t feel like you are straining to complete reps.

3 sets
Trap 3 raise x 10 reps
rest 90 seconds – very lightweight here, full range of motion. retract your SCAPS! think of bulletproofing your shoulders, now blowing them up.


Today we want you to focus on some sighting drills. Play around with siting every 4-8 strokes. Try this during warmup and some working sets. If you don’t swim straight in open water, you will be adding a lot of distance to your race.

200 Easy WU
4x(4×25 – alternate kick and drills – sighting and choice drill by 25)
50-100 pull

Working Sets
3×100 same endurance pace as last week (mile pace) with 15 seconds rest
100 choice stroke easy

2×100 same mile pace with 10 seconds rest
100 choice stroke easy

Advanced Swimmers Only:
1×100 all these are with shorter rest but same pace. 5 seconds rest
300 @ endurance pace

All Swimmers:
4-8x 25 sprint

200 cool down

January 15, 2018 – Run

January 15, 2018 – Run


Week 2 of our four week Build 1 cycle starts today. Let’s build on last weeks threshold session by increasing the work interval but maintaining the same total work duration. Over the next couple weeks we will systematically increase both the interval duration and the duration run at threshold pace.

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


4-6 intervals of 4 minutes at ~10k race pace (slightly faster than threshold pace) followed by 2 minutes of active recovery (easy jog or walk).

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


January 14, 2018 – Bike

January 14, 2018 – Bike

Supplemental Bike

Road or Fatbike: If riding outside the workout is programmed to be slightly longer than the trainer workout due to the natural breaks when riding outside.

75 minutes of continuous riding at steady effort (Zone 2). Use first 10 minutes to warm up and get into a comfortable pace. If riding on undulating terrain, avoid pushing too hard on the uphills.


Trainer workout:

Warmup: 10 minute bike warm up routine

5×30 seconds single leg spinning (each leg)

Main set: 30-40 minutes of work – intensity pyramid.

We will be varying the cadence and perform an intensity pyramid during the main set.

First 5 mins: Gear up from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM

Next 5 mins: Gear up once more and move into Zone 3 – build the intensity/effort. 80-90 RPM

Next 10-20 mins: Gear down and move back into a high Zone 2 – build the cadence back up to 90-95 RPM

Next 5 mins: Gear up once more and move into Zone 3 – build the intensity/effort. 80-90 RPM

Last 5 mins: Gear down from what you were riding during the warm up but stay in comfortable Zone 2 – spinning at cadence 85-95 RPM

Cool down: 10 minutes @ Zone 1

Notes: In Zone 2 you should notice your breathing and it should be moderately deep but steady and you should still be able to talk but not in long winded sentences. You should be able to sustain this sort of pacing for long periods if you have the open roads or long climbs so it’s not so hard that you’re getting exhausted but you’re still riding quickly at your own best ‘fast fun pace’. Both Zone 2 low and Zone 2 high should be comfortable with a little more effort in Zone 2 high.  When riding in Zone 3 you should be working hard and should have trouble holding a conversation.