Haver Tri at the Haverford Area YMCA

YPoolOh my goodness, people. If you want to start off your triathlon season right or if you’re new to the sport, then I highly recommend the Haver Tri on Sunday, April 29, 2018 at 1pm, hosted by the Haverford Area YMCA in Havertown, PA. And, it’s not because I helped to organize it either.

It’s only $20 to sign up for this race that will award prizes for 1st, 2nd, and 3rd, men and women. The first 100 athletes to sign up get a t-shirt too! Here’s what the event is all about:

300 yard serpentine swim (swimmers will be sent off 20 seconds apart)

9 miles on the spin bikes in the cycling studio

1.5 mile run/walk on the Pennsy Trail

Oh, and we won’t be timing transitions, so no worries there!

That’s ALL! This event will also kick off our Ironman in a Month Challenge in May–more on that soon! I’ll be on the pool deck volunteering as a timer, so I hope to see you there!

Click on the link below to sign up. All proceeds go to the YMCA’s annual fund campaign so that everyone has access to a great place to workout.

Sign up for the Haver Tri

Saturday Tri Day

So, if you’re up for a swim, bike, AND run, then here you go! All of this can be done inside.


Warm up: 

2x150s as 50 swim/ 25 drill/ 50 swim/ 25 drill 10s rest in between each 150

8x50s as odds free/ evens backstroke 5s rest

4x50s as 25 kick on back in streamline position/ 25 swim 10s rest

100 pull 10s rest

Main Set: 

Repeat the whole set 3x:

150, 100, 50

Round 1 rest is 15s, 20s, 25s / Round 2 rest is 10s/ 15s/ 20s Round 3 rest is 5s/10s/15s

Get faster as you go through each set.

4x100s on 1:30/1:40/1:50/2:00 NOTE: you leave on the time you chose, so the amount of rest is based on how fast you swim.

Cool Down: 

200 easy

(60 minutes or 2500 yards)


Warm up for 10 minutes on your flat at 80-90 rpm. Do 2×15 minutes at 1-2 gears above your flat, but keep a slightly higher rpm around 95-100. Ride easy for 5 minutes in between. The rest of the ride is easy for the cool down. NOTE: your heart rate should be in a low zone 2 during recovery and a higher zone 2 during the 2×15 minute sections. (60 minutes)


Warm up for 5 minutes on the treadmill with your heart rate in zone 1 or slow jog. Do 3×5 min at 10K or 5K race pace with 1 minute recovery (walk or jog). Cool down for 5 minutes. (28 minutes)

That’s it!

Swim Day Friday

It’s Friday. It’s going to snow here in the Philadelphia area, but that shouldn’t stop you from going to the pool. And yes, I wear socks with Birkenstocks to the pool just because I like them. I always love a Friday bonus too: my hair didn’t freeze on my way to the car.

Swim Day Friday Workout: 

Warm up: 

300 swim

8x75s as kick/drill/swim per 25. Odds are free; evens are stroke.

200 pull

Main Set:

300 easy swim, 20s rest–focus on DPS (distance per stroke) or decrease the number of strokes it takes you to get from wall to wall. Aim for 19-23 strokes per 25.

4x75s FAST with 30 seconds rest after each one

100 easy swim 20s rest

2x75s FAST with 30s rest

75 easy swim with 20s rest

75 FAST with 30s rest

Cool Down: 

300 swim, alternating back and free every 50

I also did an extra 50 for an even 2500 yards. Just keep swimming!

Friday BONUS:

After your swim, why not ride the trainer for an hour and do a brick run?

Trainer Ride Workout

Warm up with 10 minutes of easy cycling at 85-95 rpms. Do 3×1 minute spin ups with 1 minute recovery.

Main set: 3×7 min in zone 4 heart rate with 2 minutes of easy riding in between. Ride easy for 5 minutes and then do 4×1 min sprints as 30s on and 30s recovery. Rest of ride is easy.

Cool down for 5 minutes with easy cycling.

Within 10 minutes off the bike, do a brick run for 20 minutes, starting in zone 1 and gradually moving up to zone 2 for your heart rate. Happy Friday!