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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

Pear-berry oatmeal, IM-prep swim set, Trimarni "summer" checklist

Marni Sumbal


Pear-berry oatmeal

1/2 cup oats (dry)
1/2 small pear (chopped)
1/2 cup blueberries
1 tbsp ground flax or chia seeds
1 tbsp sunflower seeds
1 tbsp (about) red currants (or raisins)
~10g protein powder (optional: whey, vegan, soy -to help slow down digestion and to promote satisfaction for a few hours)
Water or milk to meet consistency needs

1. Mix ingredients together in large tall bowl (Recommend a tall bowl as oppose to a wide bowl which will help prevent spilling over, although watch for rising oatmeal).
2. Add water/milk (liquid) to almost cover the dry ingredients (leave about an inch or so not covered. if not using protein powder, cover 3/4ths dry ingredients)
3.Stir well with a spoon (especially if adding protein powder)
4. Microwave (uncovered) for 1 minute, then stir.
5. Continue to microwave in 45 second intervals until oatmeal meets your consistency needs (it may get more thick the longer you microwave. I like my creamy so I typically microwave around 2:15). 


This morning swim set was the perfect way to start my day before working at the hospital. I followed swim with hip strength which I do 3x's a week (Mon, Wed and Fri) as well as hip work daily (ex. clams, bridges, hip hikes, McKenzie moves). 
This set was exactly what I needed for mind and body to finish another GREAT week of training (can't wait for the weekend!).
 I always feel a boost in swim confidence when I do repeating 100's on a cycle and I have always incorporated them into my IM training for the last 8 weeks or so of my peak training (typically on a Friday either as a short "intense" set or within a longer distance set.
Doing repeating 100's is a great way to increase your anaerobic threshold without compromising form so long as you take advantage of recovery. Depending on your comfort in the water, you may need to lessen the number of 100's that you do. For example, rather than doing 4 x 100's on a cycle like I did, try 2 x 100's trying to keep the same cycle. Then work your way up to 3 and then 4. The key is to make sure you are only resting "just enough" so that you compromise your respiratory system just a bit to raise that threshold. You don't want to fatigue too early in the set so be sure you pace yourself. With this set, you are able to be more consistent as the workout goes on without letting fatigue destroy your form or exhaust you from finishing the set if you were to just swim "fast" for a 2000 or to swim steady and not make progress to getting faster in the water.  In an Ironman you do not have to be "fast", you have to be efficient so if you are new to swimming or uncomfortable in the water, keep on working on your form and endurance and limit the speed work to once a week and within a "short" workout. 

5100 yard IM-prep workout
4 x 500's warm-up (odd swim, even pull w/ paddles - try to be steady on these)
100 backstroke recovery
Main set: 20 x 100's
Perform the main set like this: 4 x 100's with 10 seconds rest (keep the same cycle - for ex. I did these on 1:30 and was holding ~1:18-1:19 per 100), then do 1 x 100 EZ backstroke recovery (take a total of 3 minutes rest OR double your interval for the fast).
Repeat this cycle of 4 x 100's fast, 1 x 100 EZ for four times for a total of 20 x 100's. 
Optional: 500 pull  w/ paddles - work on stretching out the stroke
Optional: 400 choice
100 cool down


Training, exercising or racing this weekend? 


Don't forget your Trimarni checklist for outdoor activities in the heat: 
-Water
-Electrolytes
-Sport drinks w/ carbohydrates (for workouts/exercising over an hour)
-Sunscreen (SPF 30+, broad sp...ectrum)
-Sunglasses
-Wicking clothing 
-Visor/hat
-Recovery drink/food
-Towel
-A smart game plan (adjust intensity as needed)
-Recovery compression/ice