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We like lactate

How’s your need for speed? More importantly, how’s your tolerance for speed?

Warm up:
300 swim, kick, drill, build by 75

Main set:
8×75 as (1: Swim, 2: Drill 3: Kick 4: Build) and repeat. 10 secs rest
200 steady swim.

4×100 on 15 secs rest, descend 1-4
100 steady swim (not slow)

4×50 100% All Out effort. 30 seconds rest.
100 steady swim (not slow)

12x 50 as 25 ALL out + 25 easy on 30 secs rest

Swim down: easy swimming: start moderate and relax to slow pace

Total: 3,150m + warm up

You’ll never believe what I’ve been doing!

I’ve neglected this blog, in favor of in-person coaching and…

  1. moving across the country
  2. starting a new job (and then another one)
  3. getting married
  4. having a baby

Not a bad year at all! I count my blessings…

So, please forgive my absence and pardon the interuption, here’s a quiet and long overdue re-introduction of Swimming for Triathletes.

In 2015 I hope to help thousands of swimmers conquer swimming!

A long, gentle aerobic session to get back in the swing of things. Let’s get the heart beating and the stroke loosened out:

Warm up: 4 x 150 as 100 free + 50 drill

Main set:
2 x 400 descend 1-2. (1) easy build (2) build to strong pace last 100.
4 x 200 descend 1-4, to strong but comfortable pace. Don’t die off towards the end! Start steady.

300 as 50 swim + 50 kick + 50 drill, choice stroke.

Stretch out! Welcome back. It’s certainly good to be back. Here’s to a great 2015.

This will get you super fit for triathlon season 2014

One simple idea for training in the off season, guaranteed to get you in shape and work your entire body.

Let’s go!

Workout: Warm-up challenge

Last week as part of the warm-up we did the following set:

16×50 freestyle:
4 on 45 seconds
8 on 40 seconds
4 on 35 seconds

The first 12 allow you to build to a stronger pace with a challenging finish to the warmup. You should be ready to swim fast after this set!

Adjust the times to suit your pace so you can cruise the first 4, have 3-5 seconds for the next 8 and then have to push it to hit the interval on the final 4.

For example, if you hold 60 seconds for 50’s on longer sets, your intervals might look like:
4 on 70 seconds
8 on 65 seconds
4 on 60 seconds

Try it and assess how it goes. You can adjust the intervals up or down to ensure it is doable but with the need to swim fast to hit the final 4.

Let me know how it goes!

“He’s alive!” Video Of Man Saved From Sunken Ship Off Nigeria

A Nigerian ship’s cook survived nearly three days stuck in an air pocket. His 11 colleagues died when the boat capsized and sank off the Nigerian coast.

Apart from luck, he would have needed a lot of patience and the ability to remain calm in order to preserve valuable energy.

An amazing story of luck and survival

One of the rescuers asked Mr Okene his rank and on hearing that he was the crew’s chef, the co-ordinator responds: “You’re the cook? They always survive” – an apparent reference to a baker who survived the sinking of the Titanic.

Swimming workout: turkey blaster!

D’oh. I was supposed to hit publish on this yesterday…I blame the turkey hangover.

Like Thanksgiving’s medley of dishes, this workout has enough to keep the variety and hopefully coming back for more.

Warm up:
Reverse medley order: 300 as 100 drill, 100 kick, 100 swim.

4×50 kick/drill medley order
4×50 drill/swim medley order
4×50 kick/swim medley order
4×50 swim medley order

4x (4×50) medley order build 1-4 to fast effort, 10 secs rest

200 medley as kick-drill by 25
300 medley as kick-drill-swim by 25
400 medley pyramid:
25 fly + 50 back + 75 breaststroke + 100 frontcrawl + 75 breast + 50 back + 25 fly

16×25 kick, build 1-4 to fast, medley order on 5 secs rest.

Swim down: 300 easy as kick/drill/swim medley order (75 each).

Total: 3,700

Swimming Workout: work off that turkey stupor

I assume you’re still in a daze from all that food, so here’s one that requires little thought.

Warm up: 200 easy swim to get back in the groove.
100 kick/swim by 25
100 drill/swim by 25
4 x 25 build to strong pace

20 x 100 at your 1 mile race pace. Rest is 15 seconds. Start steady and maintain your pace.

Swim down: 300 non-front crawl alternate kick, drill, swim by 25.

Well done, you can now eat again. Check back tomorrow for a more intense turkey burner.

New York City Marathon Tips, Course Strategy and Info!

A great NYC marathon intel report for those running this weekend. Share with your friends who have entered. Good luck to all!


You know the “don’t wear anything new on race day” and all the basics… now, let’s do the New York City Marathon as right as we can. I’ve done this race every year since 2008 (minus 2012 of course…!!) and I can see how logistically heavy it is for someone from out of town or doing it as their first marathon. So, here we go! Let me know if you have any specific questions in the comments section below. I promise I will answer. Also, at the end, you’ll find a list of free race week events to attend (updated everyday)nyc marathon medal


Make a marathon packing list (even if you’re not traveling) and sort it all by stages, here is my Marathon Packing List to start with. Get everything in the list ready as soon as possible. I’d start one month out with this.

The expo is big (probably the biggest…

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Monday Motivation: One Reason You Can Do Anything You Set Your Heart On

Monday Motivation

Initially I chuckled when I saw the ingenuity of their solution to the problem, but by the end I was struck dumb and in awe of the lady who is going out and doing all the things she wants to do, with no regard to any inherent obstacles.

The lesson I took from the video is:

Don’t let anything get in the way of anything you want to do.


Duct Tape Surfing on Vimeo on Vimeo

Duct Tape Surfing

Photo credit: Duct Tape Surfing’s facebook page. Follow them here: Duct Tape Surfing