Tags » Coach's Corner

Thursday - Run

Speed work

Warm up:

10 min easy – gradually build your pace

4 x 15 sec accelerators with 45 sec jog recovery and/or drills

Total Warm up: 15 min… 52 more words

Coach's Corner

Wednesday - Swim

Warm up:

300 free

400 pull

300 free

200 kick

Main Set:

10 x 100 Race Pace + :15 (SI

Swim all 100s +/- 1 sec

Cool Down: 300

Coach's Corner

Tuesday - Slam Jam

Warm up:

10 min easy jog

Dynamic Warm up

4 rounds

  • 10 jumping jacks
  • 10 high knees
  • 10 lunges total
  • 10 squats

Main set A… 19 more words

Coach's Corner

Monday - Wake up

Warm up:

  • 1 mile
  • Dynamic Warm-up
    • Reverse lunges with torso twist
    • World Greatest Stretch
    • 10 walk out push-ups with a squat

Main Set A: AMRAP – 15min at 85% 23 more words

Coach's Corner

Sunday - Funday - Long Run

Downtown YMCA

Duration: 100 – 120 minutes

Time: 5 am

Please bring your nutrition.

Coach's Corner

How to recover from a long distance run

Today I reached a personal best for both distance and time/pace in my preparation for the Dublin City marathon at the end of October 2018. When you put your body under that strain for that amount of time, knowing how to recover from that bodily stress will help you start walking properly again in no time! 424 more words

Coach's Corner

Weekend Updated - Hurrican Irma Repair

Hello Team,

Due to the Hurrican Irma debry, it is still not safe to go biking outside. I will be hosting a bike trainer session out of my office at… 50 more words

Coach's Corner