Coach Iron Pete - Men's Success for Tough Times

AM Workout: 3000 meters swimming total Workout Details: Warmup: 800 meters Primary Set: 1x1000 meters timed freestyle with 25m hard, submaximal swim every 100 meters, the rest of the swim at an aerobic pace that allows incomplete recovery. Drills: Kick Sets - 8x100 meters kick with fins (2x100 butterfly kick, 2x100 back kick, 2x100 breast kick w/o fins, 2x100 free kick). Untimed. Secondary Set: 1x200 hard IM, timed. Cooldown: 200 meters The primary set is unlike an ordinary 1000 meter swim set; it is a set designed to a) increase tolerance to anaerobic threshold  type workouts over a long distance swim, b) promote incomplete recovery through not rest, but maintaining the easier pace over the other 75 meters. This incomplete recovery promotes faster recovery overall and discipline to maintain form when tired. It's a great change from just doing a 1000 meter swim because I am forced to be very actively focused and engaged during the set, as compared to an ordinary 1000 meter set, whe

PM Workout: 4 Mile Run Time: 38:25 (9:36 min/nile pace) Course - College Ave. Route (slightly hilly) Weather: 50F, Clear, No Wind With an extremely busy day today, I was able to squeeze this run in the evening. Runs in the PM are usually not easy for me, but this run was the exception, as I was extraordinarily loose during the run. Hopefully I can see more runs like it. Weekly totals for the week: No swimming yet, no cycling yet, 4 miles of running.

AM Workout: 9 mile run at Duke Island Park (flat and fast) Time: 1:25:30 Weather: 45F, Sunny, No Wind This was a nice long workout today. I was meeting an athlete this morning at Duke Island Park and decided to start beforehand to get the needed 9 miles on to cap off a good first week. The park is quite beautiful in central New Jersey and 2 mile loops can easily be done there with very minimal traffic. The final tally for the week is as follows: 6000 meters of swimming, 30 miles of cycling, and 30 miles of running. For next week, the swimming and cycling will be increased a bit while the run mileage stays the same.