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Greenville, SC

Trimarni is place where athletes and fitness enthusiasts receive motivation, inspiration, education, counseling and coaching in the areas of nutrition, fitness, health, sport nutrition, training and life.

We emphasize a real food diet and our coaching philosophy is simple: Train hard, recover harder. No junk miles but instead, respect for your amazing body. Every time you move your body you do so with a purpose. Our services are designed with your goals in mind so that you can live an active and healthy, balanced lifestyle.

Trimarni Blog

A blog dedicated to exercise, nutrition and my life


Marni Sumbal

I'm feeling more like a swimmer, than a triathlete, in the water. Sometimes I give my coach the look of "Why are we doing that set? We are triathletes!" but when the workout is over I like feeling like a swimmer.
Here are my three swim workouts for the week.

Monday (recovery day, no master swim)
400 warm-up
300 kick
50 easy, 50 fast (50 sec)
100 easy, 100 fast (1:30)
150 easy, 150 fast (2:20)

100 kick
200 warm-up
Total: 2000

Wednesday (Endurance, Master swim)
Main set:
8 x 100's (odd Free on 1:30, even IM on 1:45)
3 x 400's Desc 1-3 on 6 min (my splits: 5:38, 5:32, 5:26)
Total: 3800 yards (I forgot the warm-up and the sets before the main set. This practice + my post-swim 5 x 1 mile @ marathon pace run w/ 3 min recovery on the treadmill drained my brain)

Friday (Speed, Master swim)
400 warm-up (4th 25 skull)
5 x 200s kick on 4 min.
Main set 3x's:
5 x 50's drill on 1:00
3 x 100's desc 1-3 on 1:30
4 x 50's all-out on 1:00
(I did the last two sets of 4 x 50's 25 free, 25 fly)
200 warm-down
Total: 3850 yards

Although it is supposed to be cold here tomorrow morning (36), I am looking forward to being outside on my bike. If I have to, I will bundle up in 20 layers so that I don't have to go insane on the trainer.

Speaking of water....
Look what Campy and I found on our walk around our apartment lake yesterday