For my fellow triathletes in the Annapolis Tri Crabs, most every week in recent months I have been sharing "the best of" my weekly swim, bike and run workouts. My intent is to give back to the club, be a motivator, offer varied workout ideas and, last, to raise awareness that I am a triathlon and running coach.

This morning I realized that I could share these workouts more widely through this blog. See here we go.

WOW - Workouts of the Week, March 2, 2017

We are back after vacation and after having a painful tooth extracted. Getting excited about approaching outdoor riding season!

Quote of the Week: "Out on the roads there is fitness and self-discovery and the persons we were destined to be." - Dr. George Sheehan

Swim: "Go time!"

Pick A, B or C based on your swim abilities and fitness. Written for freestyle, but feel free to substitute other strokes and adjust intervals accordingly. Key: e=easy h=hard b=build (speed up within) d=descend (each one faster) dx3 (descend every three) t-500=timed 500 meters freestyle (swim hard and note time to benchmark future progress)

A 2600 yards

Warmup: 600 (200 swim, 200 kick, 200 pull). Pay special attention to form on this warmup and use the better form in the following timed 500 meter swim (T-500).

# and Yards Total Yards Interval

1X100 100 1:40

1X500 500 T-500: swim hard, rest :10 between 100’s, note time minus :40

4X50 200 0:55

4X75 300 1:15

4X100 400 1:40

4X75 300 1:15

4X50 200 0:55

B 2200 yards

Warmup: 600 (200 swim, 200 kick, 200 pull). Pay special attention to form on this warmup and use the better form in the following timed 500 meter swim (T-500).

# and Yards Total Yards Interval

1X50 50 1:10

1X500 500 T-500: swim hard, rest :10 between 100’s, note time minus :40

2X50 100 100

4X75 300 300

1X100 100 100

4X75 300 300

3X50 150 150

C 1600 yards

Warmup 600: (200 swim, 200 kick, 200 pull). Pay special attention to form on this warmup and use the better form in the following timed 500 meter swim (T-500).

# and Yards Total Yards Interval

1X50 50 1:30

1X500 500 T-500, swim hard, rest :10 between 100’s, note time minus :40

2X50 100 1:30

1X100 100 2:55

4X50 200 1:30

2X25 50 0:40

Bike (trainer): 45 minutes: "Long flat, 2 hills, short flat, 4 rollers, easy home"

9 mins spin

2 x 6 mins hard big gear/4 mins easy

4 mins spin

4 x 1:30 hard medium gear/0:30 easy

4 mins easy

Run: 67 minutes: VO2 max workout

Key:

wu=warm up

vf=very fresh: very easy running pace, recovery, jogging

f=fresh: harder pace but still can talk, your normal running pace

f+=fresh plus: where running starts to get harder, at lactate threshold

g=good: 5K race pace, over lactate threshold, hard for the distance but not all out

strides=build up to fast pace over 100 meters, pause for 5 sec, repeat # of times indicated

(XX)=recovery distance/minutes between intervals

[XX]=recovery distance/minutes between sets

wd=warm down

15 mins f wu

6 x (5 mins g, 2 min vf recovery in between)

10 mins f wd