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The Ups and Downs of an Endurance Coach
Most challenging, exciting and motivating pathway
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Tempo
This week will be dialling into that Tempo effort (7/10 RPE) for 5 mins blocks. You will take a 2 min recovery after each block and repeat the sequence 5x.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. This week we will be running 300m repeats at 3km pace, each with a very easy float between.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
Today we have intervals in the morning and evening. We will be running 100m effort through the park behind InnerFight, you will then have 300m easy/recovery before repeating the sequence.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be working on a negative split run. After 20 mins of easy running you will go into 1 min on, 1 min off intervals for 30 mins. Post session coffees at Common Grounds from 7am.
Monday:
Starting the week with some pressing tempo push-up work, followed by some bench press and death march, and then a strongman-style workout for an epic start to the week!
Strength:
A) EMOM x 8 - 3 to 5 tempo push-ups tempo @31x1
B) Every 90 sec x 10 alt between - 5 Barbell bench press @20x1 (building) & 16 alt DB death march
Conditioning:
For Time:
10-1 Sandbag Over Shoulder
1-10 Dumbbell STOH
Tuesday:
Tuesday, we have some sled work in the strength, and then some Interval work that will challenge your squat and pull endurance.
Strength:
A) 6 mins build to max triple broad jump
Rest 2 mins
B) Every 2 mins x 5 2 length sled push
Conditioning:
4 min window
30 sec wall sit
30 wall balls
15 pull-ups
AMRAP cal ski
Rest 2 mins x 4
Wednesday:
Wednesday is all about the barbell in both the skill and a fast-paced
Squat clean and run workout.
Strength:
A) Every 2 mins x 8 - 2 power clean + 2 push press
Rest 2 mins
B) Every 90 sec x 3 6 BB good mornings @30x1
Conditioning:
For Time:
15-12- 9 Squat Cleans
After each set, a park run
Thursday:
Thursday, we have some strict pull-up work followed by a long endurance workout on the rower.
Strength:
A: In a 2-minute window, establish a MAX unbroken set of strict pull-ups/chest 2 bar/bar muscle-ups
+
B: EMOM 8 @ 33% of A
Conditioning:
30 mins Max Cal Row:
0-10 mins every 2:30 mins 6 burpees
11-20 mins every 2:30 mins 6 burpee box jump
21-30 mins every 2:30 mins 6 burpee box jump over
Friday:
FUF, we are finishing off with some single-leg and core work, and then 6 rounds of
Strength:
A) EMOM x 6 - 20 sec strict TTB/SLR
rest 2 min
B) Every 2 mins x 4 - 12 alt front rack KB reverse lunge
Conditioning:
6 Rounds For Time:
12 TTB
40/30 Cal Ass Bike and C2 bike (Alternating)
20 Russian KB Swing
ENGINE
A sustained 50-minute aerobic workout designed to build your engine and endurance. Expect continuous movement across the bike, rower, ski erg, and running, all at a manageable, steady pace.
GYMNASTICS
This week is all about the bar! On Tuesday, we’ll continue working on pulling strength, followed by kipping and butterfly progressions. On Thursday, Bar Muscle Ups will make an appearance. Get ready for low bar drills, strength work and BMU progressions galore.
HYROX
A high-intensity session focused on building leg strength and muscular endurance. We will finish each movement with short runs to build resilience under fatigue.
MOBILITY
Back to the flows, yes, back in popular demand, I’m running it back. Full body stretching ended with stability/activation of course.
PURE STRENGTH
This week in Pure Strength, we kick off Monday with a heavy set of RDLS, followed by some Front squat volume, and then some frontal plane strength work. On Wednesday, we have some overcoming isometrics to kick our session off, followed by some cluster sets on the bench press, and then some push-pull accessory work.
WEIGHTLIFTING
Weightlifting this week is snatch; we are breaking down the movement. Starting with the 3-position snatch. Drilling the timings under the barbell. Followed by snatch pulls and a complex of behind-the-neck push press into OHS.
Monday Ride
A ride dedicated to group riding skills and some fitness. Coach Rob Foster leads this ride, if you'd like to join email Rob Foster
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1.5 hour
Location: Dubai Sports City Sports Park
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Our weekly endurance ride.
Please email Rob Foster for more details.
Time: 05:59 am
Location: Bottom of the Stick, Al Qudra.
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
Changing career and being part of InnerFight Endurance is hands down the most challenging, exciting and motivating pathway I have taken in my adult life.
Every day I get to see in person (and through graphs) people execute the training plans I have put together for them and watch it contribute in part to them becoming a better human through running. People put their trust in me to make them better and when I pause to reflect, I can honestly say that at the age of 33, I found my ‘Dream Job”
With this dream comes Huge excitement and also, the fear!
Starting Part-time in Feb 2019, having my first client meeting, and signing them onboard for 6M was one of the most exciting meetings I have had. I remember vividly the goals the client wanted to target, where she was at and how hard it would be. It gave me goosebumps on the back of my neck thinking about it! (she is still a client today)
But….
Just as vividly I remember experiencing new emotions that I had not felt in YEARS! The flip side of that coin…. Self-doubt.
Changing career and becoming the ‘old man’ of the gym (depending on how you look at it), giving up a stable salary, the ‘perks’, questioning my ability to grow in a new sector, wondering how I compete with other brands and coaches, feeling less ‘qualified’ than others around me, using new software and programs, learning as much about running and being able to simplify it for clients. These were all emotions I experienced DAILY!
The ups and downs were some of the greatest challenges I faced, but nowadays, things are different…very different. I still deal with daily ups and downs, but I know that they are just part of life and I accept that they are here, and they are here because I CARE!
I care about my client’s success, I care about how they feel, I care about their goals! And when you are that invested in people’s lives it’s going to be a flipping coin of emotions.
One thing I have certainly taken away from this journey so far is that Great things come for those who are willing to work
It does not matter what that goal, dream race, weight loss number or challenge might be. As soon as you stop thinking about how difficult it’s going to be and take actionable steps, you can reach limits that were beyond your belief! I have client after client who dared to dream big and have some incredible stories to tell that would blow your mind. But that’s for another day.
If you take anything from this article let it be this. Dream big, work hard, cultivate patience, be disciplined and don't fret about the 1 step back….2 steps forward are on their way.
One-Hour Workout: Revving Your Swim Engine
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