Saturday, November 10

Congrats to Brian! I received this email from him earlier this week:

I finished the swim at IM Florida and felt totally prepared, using your daily workouts for 90% of my training (with slight modifications as I don’t swim anything but freestyle). The rest of the day went great as well and I am now a satisfied Ironman and posted a respectable 10:41!

Thanks!

Friday, November 9


This workout provided by Bond...James Bond

A:
3x400 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 4x100 IM)
007x150 @ 2:15 (50 kick/100 swim)
007x100 pull (3 @ 1:15, 1 @ 1:45, 3 @ 1:15)
007x50 swim @ :55 (3 dolphin dives anytime during each 50)
4x175 @ 2:40 (50 free/100 IM/25 free)
300 cool down (50 Frog/100 swim/repeat)
*4300 Total*

B:
3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free)
007x150 @ 3:15 (50 kick/100 swim)
007x100 pull (3 @ 1:40, 1 @ 2:20, 3 @ 1:40)
007x50 swim @ 1:10 (3 dolphin dives anytime during each 50)
300 cool down (50 Frog/100 swim/repeat)
*3300 Total*

C:
3x300 snake warm up (#1: swim, #2: 25 kick/50 swim, #3: 25 non-free/50 free)
007x100 w/:15 rest (25 kick/25 drill/50 swim)
007x50 pull (3 strong w/:10 rest, 1 easy w/:30 rest, 3 strong w/:10 rest)
007x25 swim w/:20 rest (1 dolphin dive anytime during each 25)
100 cool down
*2400 Total*

Wednesday, November 7

A:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:10 (25 Tarzan Drill/50 swim)
12x25 @ :30 (2 drill/2 FAST!)
5 x [100 pull @ 1:30 (smooth)
     2x50 swim @ :45 (build)
     4x25 swim @ :20 (RACE!!)]
600 with fins (50 kick/50 non-free/50 swim)
9x50 w/fins @ :60 (25 underwater kick/25 swim)
200 choice cool down
*4200 Total*

B:
200 swim/200 pull/200 kick/200 swim
6x75 @ 1:40 (25 Tarzan Drill/50 swim)
12x25 @ :40 (2 drill/2 FAST!)
4 x [100 pull @ 2:00 (smooth)
     2x50 swim @ :60 (build)
     4x25 swim @ :30 (RACE!!)]
600 with fins (50 kick/50 non-free/50 swim)
200 choice cool down
*3500 Total*

C:
200 swim/200 pull/200 kick
4x75 w/:15 rest (25 Tarzan Drill/50 swim)
8x25 w/:10 rest (2 drill/2 FAST!)
3 x [100 pull w/:20 rest (smooth)
     2x50 swim w/:15 rest (build)
     4x25 swim w/:10 rest (RACE!!)]
300 with fins (50 kick/50 non-free/50 swim)
100 choice cool down
*2400 Total*

Monday, November 5

A:
400 swim, 300 pull, 200 kick, 100 drill
5x100 swim @ 1:25 (descend 1-5)
4x200 swim @ 3:00 (No Walls)
3x300 pull @ 4:00 (3/5/7 breathing pattern by 50)
2x400 IM @ 6:30 (or 50 non-free/50 free)
9x50 swim @ :55 (5, 4, 3 breaths per 50, repeat)
200 cool down
*4700 Total*

B:
400 swim, 300 pull, 200 kick, 100 drill
6x75 swim @ 1:20 (descend 1-3, 4-6)
4x150 swim @ 3:00 (No Walls)
3x200 pull @ 3:40 (3/5/3/5 breathing pattern by 50)
2x250 w/:30 rest (50 free/50 non-free/repeat)
12x25 swim @ :40 (3, 2, 1 breaths per 25, repeat)
200 cool down
*3600 Total*

C:
400 swim, 300 pull, 200 kick w/fins
4x75 swim w/:20 rest (descend 1-4)
4x100 swim w/:15 rest (No Walls)
4x100 pull w/:20 rest (3/5 breathing pattern by 50)
8x25 drill w/:15 rest
100 cool down
*2400 Total*