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Swim Workouts, August 1-7, 2016

Swim Workout #1A – 4000 yards/meters Warm Up Set: 4 x 200 (swim, kick, pull, swim), 15 sec rest between each Pull Set: 10 x 100 pull (using paddles and pull buoys), 10 sec rest between each one Main Set: 200 steady on base 3 x 100 descend (each one faster then previous), 10 sec rest between each one 200 building (getting a bit faster…

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Bike Workouts, August 1-7, 2016

Workout #1 – 60 minutes 10:00 easy warm up 10 x 15 seconds (standing in hardest gear) 45 seconds recovery 4 x 6:00 hard (Z4) 3:00 recoveries 4:00 easy cool down Workout #2 – 60 minutes 5:00 easy warm up 6 x 1:00 hard (Z5) 2:00 recoveries 2 x 4:00 hard (Z4) 2:00 recoveries 10 x 1:30 hard (Z3) 30 second recoveries 5:00 easy cool…

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Swim Workout FAQs

What is this “Base” that I see referred to in each of the workouts? Base is the amount of time that you get per 100 including rest. This workout will include a test set of 10 x 100 with 15 seconds rest between each one. Your base is your average time for all of the 100’s including the 15 seconds rest and then rounded up…

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Rick Balazs, Austin TX

After completing my 2nd year of triathlons I knew I needed help to get to the next level. I had success in my 2nd year without knowing what the heck I was doing. I qualified for the IronMan 70.3 World Championship but had no idea I was literally training myself into the ground. That’s when I turned to Mike for guidance. I contacted Mike after…

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Major Bill Conner, USMC

I have been attending Mike Plumb’s track workouts for the last several years with the Camp Pendleton Tri Team. While I was stationed in Iraq I finally received a lottery slot for Kona. Mike coached me during the last month of my training when I returned from Iraq and did a superb job getting me ready for the race. He put me on the proper taper…

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Think something new

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What about it?

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A Theme To Change The Design World

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