Archive
Training & Swim Workout
Treadmill Speed Session:
.75 mile WU
.25 Interval at ~10k Race Pace
.75 Recovery
Repeat Total of 4xs
Total Time: 30-45 minutes
Swim Workout:
1 x 150 (3×50) Free EZ
1 x 150 (3×50) Pull B
1 x 150 (3×50) Fist 25/Free 25
Repeat 2x’s
Total: 1350
1 x 100 (2×50) Easy Pace
1 x 200 (4×50) Mod Pace
4 x 50 Sprints w/20 sec rest
2 x 100 Cool down
Open Water Swim Video
For those of you competing at Eagleman in the Choptank River.
https://www.youtube.com/watch?v=dRgdEnUYgKI&feature=player_embedded
New Swim Starts to Make Ironman Safer
New swim initiative from Ironman. Smart idea.
http://www.ironman.com/triathlon-news/articles/2013/05/swimsmart-initiative.aspx#axzz2SokSIA3E
Swim: The Catch Phase
A good catch can set up the pull phase. Meaning, following entry, extend and catch(flexing the wrist to 30 degrees). This position of the wrist helps properly position the high elbow(bent) pull phase.
For swim training consider the HALO Swim Trainer
The HALO helps build strength and teaches the muscles the correct stroke path with high elbow catch.
101 Tips for Completing Your First Marathon
Running a marathon is a lifetime achievement and is most likely on many a runner’s bucket list. However, it can be difficult to navigate through the rough roads of training. This quick reference guide will help you reach this monumental goal. Read a tip everyday to stay on course and to maintain the right direction. Good luck and enjoy the journey.
If you have been running or jogging allow 7 months for training. It takes time for your muscles, ligaments, and tendons to adjust not to mention your heart and lungs.
KET Fitness 
