DO WORK

Above you will find a couple photos taken from last weekends Time Trial. Photographer Carroll Burgoon was on hand to snap a few really great photos. Thanks Carroll.

• 1500 to open in 20:40 (clearing 500's in 6:58, 6:56, 6:46) Felt Awesome!
• 500 pull in 6:56
• 200 stroke
• 500 pull in 6:56
• 200 stroke
• 500 pull w/paddles in 6:26
• 8 x 100 free as (1 easy, 1 fast) on 1:45 (1:20, 1:13, 1:19. 1:12, 1:19, 1:11, 1:19, 1:10)
• 4 x 50 free easy to cool-down

Total Swim Time: 1:10:00 / 4400 yards

Run: Aqua Jog today!!! 1st session to date. Surprisingly...everything went smooth. Used the new set of the AQX Sports, "Aquatic Training Shoe" along with the "360 Flotation Belt". The equipment is just amazing. With the fins on the side of the shoe...added resistance makes the workout that much more productive. Not only do the fins add resistance but they also balance your form and add to the over-all quality of your run gait. If you want any more info on the shoe, belt or the zero gravity flotation suits...visit http://www.aqxsports.com/.

Total Aqua Jog Time: 0:25:00

Run: Back in the pool after a nap and dinner. I had to cut the 1st workout short due to a few obligations that had to be handled. 2nd workout was twice as good as the first. Really getting the hand of Aqua Jogging and the shoes. Will hopefully receive the suit soon and will definitely have updates on that. Look for a big write-up on these shoes once I start land based running again. Don't worry though...I'll report on the equipment each time I go through a session.

Total Aqua Jog Time: 0:48:00

Wednesday:

Bike: Trainer session today. While the weather was beautiful outside...I knew I could get better quality if I stayed indoors to control my efforts. In the end...the workout was awesome... Structure listed below. Should set up a great bike workout for tomorrow!

• 1 Hour warm-up as build to IM Pace and hold
• 5 x 5min big gear intervals @ HIM Pace build to Olympic Distance Pace w/2 min IM Pace Recovery in between.
• 10 min cool-down at IM Pace

Total Ride Time: 1:45:00 / 35 miles

Swim: I decided to head back to the 24 hour pool today. While I love the temperature...I do not like a two lane setup with one lane line that runs down the middle. After about 2 laps...the water becomes so turbulent...you'd think you were swimming in choppy conditions. On top of that...there are 5 jets that run the length of the pool that blow into the side of each lane. Now....the good thing about that pool is it's right next door...and easy access. Plus...it's making me a stronger swimmer as I am forced to swim in "less than ideal conditions"!

Swam in Blue Seventy's PointZero 3 Skin Suit today. While I was nice and sore from yesterday's workout...I was aching to climb back into this bad boy! I'm not sure my open 1500 yard time today reflects it's true capability...., but it sure was nice to play around. Next week I will make sure and bring it to the Southlake facility and give it a true run for its money. My goal will be to get under 19:30 for the 1500 yards. If that happens...were talking solid progress and man will I be one happy dude!

I plan on using the suit in several workouts over the next couple months. I find it necessary to practice a bit with race day gear. The more comfortable you can make yourself on race day...the faster you are!

• 5 x 100 free easy on 1:40 (1:19, 1:20, 1:20, 1:20, 1:19)
• 200 stroke
• 1500 cruise in 19:58 (clearing 500's in 6:40, 6:40, 6:38)
• 200 stroke
• 5 x 100 free easy on 1:30 (1:17, 1:17, 1:18, 1:16, 1:16)
• 200 pull w/band
• 6 x 50 free on descending rest
• 2 x 50 kick
• 2 x 100 kick

Total Swim Time: 1:05:00 / 3700 yards

Strength: A bit of core today. These have to become staple workouts over the next couple months... Nice workout today...

Total Strength Time: 0:25:00

Thursday:

Bike: Nice and steady today. Rolled out a little late and missed the cool-morning breeze. Spent to much time jacking with my website. Anyway...did a little 10 min push during the middle for fun. Nothing more. Big swim tomorrow with Joey again....and hopefully a super big solo bike on Saturday. We'll keep out fingers crossed. I'll keep it under wraps for now...but I'm thinking BIG.

Total Bike Time: 2:12:00 / 44.3 miles

Run: Back on the Elliptical late in the day. Nice and smooth. Couldn't make it back out to Southlake today but will definitely be back in the pool for a run by weeks end. Going into next week...I'll be shooting for 3 sessions of aqua jogging and 3 sessions on the elliptical. Look for lots on notes on the workouts and gear!

Total Elliptical Time: 0:50:00

Friday:

Swim: Brought the swim out to Frisco / Plano today for a solid workout with Joey... The focus of the workout was a Timed 2000 meter swim against my good buddy. A nice little race amongst friends. You'll have to ask us personally who one the challenge. The good thing about swimming with Joey is we push each other in a positive manner. In the end, we both hit really good numbers and ones I have never seen until now.

I wore Blue Seventy's PointZero 3 Skin Suit again. After 2 test in the pool...I've come to the conclusion that the suit is at least (1 sec/100m) faster and could even be (2 sec/100m) faster than your normal race gear. Regardless...anyway you cut it...it's a time savings and worth the dollars spent to pick up one. If you believe it's a 2 sec savings...then you just bought yourself 30 sec's in an Olympic distance race! At the cost there selling these things...you'd be hard pressed to find anything on the market that is as cost effective as a skin/speed suit. NOW...there's still nothing better than a wetsuit and at that level...your talking minutes!!!

• 5 x 100 on 1:50 (1:26-1:28)
• 100 stroke
• 50 free strong
• 100 stroke
• 50 free strong

2000m hard in 29:09 (clearing 500's in 7:16, 7:19, 7:18, 7:15) Fastest to Date!!!!

• 100 stroke
• 50 free steady
• 100 stroke
• 50 free steady
• 2 x 100 free on 1:40
• 2 x 100 pull on 1:40
• 2 x 100 pull w/paddles on 1:40
• 2 x 50 as (25 head down, 25 head up)

Total Swim Time: 1:15:00 / 4000 meters

I've worked really hard over the past 2 months on my swim fitness. I think things are starting to pay off. The work's not done though...stay healthy and keep the consistency and quality of training Positive, Positive...Positive!

Saturday:

Swim: Workouts started a little late this morning. Woke up after 12 hours of sleep and was completely exhausted. Went back to bed to lay around a bit more. Finally got up and made my way over to Southlake for a another strong workout!!

Hit the Vasa-Trainer again before the swim. 4 x (20, 15, 15, 15 reps). Really opened up the lats!

• 2 x 500 on 7:20 (6:56, 6:50)
• 2 x 500 on 7:15 (6:46, 6:40)
• 1 x 500 on 7:00 (6:37)
• 200 stroke
• 5 x 100 on 1:30 (1:16, 1:17, 1:15, 1:14, 1:14)
• 200 stroke
• 6 x 50 kick
• 300 free to cool-down

Hit the Vasa-Trainer once again after the workout. 5 x 20 reps!

Total Swim Time: 1:05:00 / 4000 yards

Total Strength (Vasa-Trainer) Time: 0:20:00

Run: Aqua jog session again. The equipment is working beautifully! Today was even more productive than the last time and I even feel faster....

Total Run Time: 0:35:00

Strength: Total body workout after a quick dinner. Strength training today was awesome. Kept all sets on tight rest and the reps above 20 on all exercises.

Total Strength Time: 0:50:00

Sunday:

Bike: Woke up early this morning (5:45 a.m.)and felt great! Solid sleep last night and that's exactly what I needed. Rolled out the door at 7:30. With empty roads and my route going through Flower Mound...Argyle....Justin....and on to Denton, I was sure to have a pretty relaxing day. I kept the distance a bit down today and during the week in general, with hopes of nailing more quality sessions over the next two weeks. No sense blowing it out the door out with 10 weeks to go!

Total Ride Time: 4:45:00 / 95.8 miles

Swim: After watching the finishers role in at IM Kentucky and catching up with the athletes taking on the marathon in Canada, I was through procrastinating and decided to head to the pool. Nice little recovery session to the week.

• 1000 easy to open in 14:05 (7:02, 7:03)
• 200 stroke
• 500 pull easy in 6:59
• 200 stroke
• 3 x 100 on an easy 1:45 (1:20)

Total Swim Time: 0:34:00 / 2200 yards

Run: Back on the Elliptical immediately after the swim. Just wanted another day of consistency with some sort of run specific training. Good session in the end.

Total Elliptical Time: 0:35:00

Totals for the Week:

• Total Swim Time: 5 hrs 09 min / 18,675 yards
• Total Bike Time: 10 hrs 59 min / 219.3 miles
• Total Run Time: 4 hrs 23 min / 0.0 miles
• Total Strength Time: 1 hrs 35 min / 3 sessions

Total Hours Trained During The Week: 22 hrs 06 min

Notes for the week:

Well I'm right back to where I was before the break. Solid back on the bike...not as much volume as I'd like but very quality in each session!

Swimming is moving very well and I couldn't be more excited about the work thus far. Joey and I have a little battle going on and I'll probably bring it back to Frisco next week for another go around!

Running is still on hold but the run specific training volume is up as well as the consistency. A very positive thing is I'm in the water with the new AQX equipment!

Can't think of much more. Have to run and pick Julie up from the airport... Actually, I'll probably end up being late and hear about it later...HA!

I'm out...

Mg