News: Results from Island House Triathlon, IM Fortaleza and IM Florida; IM Malaysia and Arizona are coming up; What's happening with Macca?; IMTalk 10 year training weekend.
This Weeks Discussion: Would you do a race like the Island House Tri? What do you feel would be the best format for a AG’ers multi day race? Also, how many press ups can you do? Comment here.
This Weeks Photo: This weeks is a gif, check it out here.
Statstasic: We look at the first woman to go Sub 9.
Coaches Corner: Here are the sets that were in this weeks Coaches Corner.
Deep Water Running Example Workouts:
Building Endurance Sets:
2 x (4 min @ 80% HRR or HRmax 6 min @ 75% HRR or HRmax 10 min @ 70% HRR or HRmax + 2 min easy)
Aerobic Endurance with Sprint & Strength Work:
Continuous Run x 6 min at steady pace THEN run HARD wall-to-wall, when you get to the wall perform flutter kick on wall x 30 seconds max effort run HARD wall-to-wall + wall push ups x 25 reps…repeat series
Intensity Ladder:
10 min at steady pace ↑ intensity slightly & hold x 5 min 8 min steady ↑ intensity more than previous & hold x 5 min 6 min steady ↑ intensity even more than previous & hold x 5 min 5 min steady steady ↑ even more than previous & hold x 5 min (so every harder 5 min piece gets a little harder with every effort)
Negative Splits & Technique:
4-5 x (Steady run x 3 min + Cone-to-cone negative splits (run faster pace every time you pass a cone x 4) + tech drills (flat foot march, high knees ‘staying on your toes’, long jog, fast feet shuffle, butt kicks) 1 length of pool then Stride (form focused run) back to start
**either set up cones ~ 10-15 ft apart OR use landmarks in the pool for your point to point drills).
Interview: This week we have Kona second place pro athlete Ben Hoffman on the show. He shares his Kona experiences, what he's been up to this year and what his plans are for 2016. If you want to follow Ben go to www.benhoffmanracing.com. 
