Aaron McSwain

this ain't Johnny Carson

[Aaron McSwain @MBC_Toronto]

Ran 28 miles aggregate over last 6 days.

AVG 8.2mph

[Aaron McSwain @MBC_Toronto]

20min Beach Run + 200 Lunges

[Aaron McSwain @MBC_Toronto]

4 Rounds of:

Mixed Bag Plyos with arbitrary recovery

[Aaron McSwain @MBC_Toronto]

Alicanté W/O:

Track Warm Up
3X [100m on Sand + 180sR]
120sR
3X [100m in Water + 180sR]

i puked all over the beach

[Aaron McSwain @MBC_Toronto]

6km run

[Aaron McSwain @MBC_Toronto]

a quick 25km wedding day Ride

[Aaron McSwain @MBC_Toronto]

starting running this AM with no place to go. 22km later...

[Aaron McSwain @MBC_Toronto]

5km recovery run

[Aaron McSwain @MBC_Toronto]

4X [200m (all Sub 25s) + 120sR)

cranked out the first 4 reps all Sub 25s. That's good enough for me.

Sayonara Oval. go fuck yourself

[Aaron McSwain @MBC_Toronto]

I train for Maximum Velocity and Velocity Endurance. Any retard can pick up a weight, and lift it a few times. Try something different.

[Aaron McSwain @MBC_Toronto]

Intensity, not volume, is the key to improved sprint performance, and a lack of speed endurance will result in reduced sports capability.

[Aaron McSwain @MBC_Toronto]

hanging around this 500m 12% Grade hill, waiting for some sucker to join me.

5X [500m + Ride down for Recovery]

#Watts don't lie

[Aaron McSwain @MBC_Toronto]

6km run for time.

[Aaron McSwain @MBC_Toronto]

Track Workout for Speed:

1X 400m + 180sR
1X 300m + 180sR
1X 200m + 180sR
1X 100m /

last week on the track. then two weeks in Mediterranean

[Aaron McSwain @MBC_Toronto]

23/8/14 56km Ride for Time

24/8/14 day off training

[Aaron McSwain @MBC_Toronto]

8km Run for time

[Aaron McSwain @MBC_Toronto]

Liverpool agree to fee for Mario Balotelli http://t.co/0PECmERosx

[Aaron McSwain @MBC_Toronto]

20/8/14 40km Ride

21/8/14 Speed Endurance on Track:

2X [300m/60sR + 100m/60sR]

[Aaron McSwain @MBC_Toronto]

50km ride

[Aaron McSwain @MBC_Toronto]

7km run for time. felt good. pretty quick.