1600 yards
400 pull set for strength
So got in the water, I am trying different things like eating breakfast and not jumping in the water at 5 am. So I waited had breakfast a coffee, and FRS Plus, I love this stuff. Then I headed to the pool, no one there, swam a easy 100 then went the full 1600, took a little longer than expected 30 min but after not swimming for 2 months not bad, then a 400 pull set. The swim felt good muscle a little tight and more stoke feels short, still a good swim. Then did a good set of kettlebells. Good day but tired.

Labels: kettlebells, Swim

Feeling more energetic now that the season is changing, spring is coming that means outside rides. So this was a swim and bike day, still wearing my Spidey suit for drag I am feeling pretty good in the water, my kick needs work I can feel it after a had run or bike that my legs are heavy need to get over that feeling.
So the swim was a nice easy get through the water swim:
400 yards warm up
25 min pull
800 kick
200 swim down

Bike stats:
Duration: 40 min
Distance: 11.5
HR: 132/165
Speed: 17.2/21.5
Cadence; 73/84

Labels: Bike training, Swim

Not much here to say, since I was just in the water the day before:
Instructions:
Warm up with swimming 200 yards. During this time, work on various phases of swim emphasizing your weakness.

After warm-up, alternate 100 Drill/50 swim.

100 Double Arm Down/50 swim (anything but freestyle)

100 Catch Up/50 swim (anything but freestyle)

100 Single Arm Swim/50 swim (anything but freestyle)

100 Zipper Recovery/50 swim (anything but freestyle)

Cool down with swimming 200 yards at recovery pace. Choose any style of swim.

Labels: Swim

So this was a nice workout, felt strong in the pool and on the bike. I put in more time in the pool but it felt good to do 3800 yards.
So here is the bike:
Warm up with 15 minutes of easy cycling.
Bike at an easy pace keeping your heart rate between Zone 1- Zone 3.
Cool down with 15 minutes of easy cycling.
Coach's Notes:
This is predominantly the long, slow distance workout and a major part of long course training.
Make sure to stay hydrated before, during, and after workouts.
Duration: 27:31.4
Distance: 8.1 miles
HR: 148/166
Speed: 17.7/29.8
Cadence: 74/85

Swim:
400 yards: Warm up with 5 minutes of easy swimming.
Your Main set consists of 3900 yards:
Pull Set 100,200,300 yards
Kick Set 100,200,300 yards
Swim Set 100,200, 300 yards
2x150 Choice-Drill/Swim-w/fins, pst flgs on walls
4x100 pace
2x150 pull
200 warm down
After your main set, cool down with 5 minutes of easy swimming.
Coach's Notes:
This is a Power Swim. Perform various swim intervals and sets at Test Pace plus 10 seconds to Test Pace minus 5 seconds.
Recovery between sets is 1-2 minutes.
Recovery between interval reps is 20 to 30 seconds.
Except for Test Swim, recovery between intervals may be 1-2 minutes.

Labels: Bike training, Swim

This was a push day getting the body ready for competition and I wanted to see what I have in me. A training partner of mine for swimming, swam for Princeton and lets say he is fast, can kick like flipper, it is truly impressive when you can watch, let alone train with someone of this caliper. The intensity and effort put into each workout matches much of what I try to do so the partnership works.
So here is the break down for the swim:
3600 yard the most so far felt good but am tired and sore.
800 easy
4x75 on the 1:20
2x100 underwater swim
3x200 yards (200 all out, 2x200 easy)
8x100 yards (4x100 on the 1:10 50 sec rest, 4x100 on the 2 min)

I was tired but felt good.

Cycling:
Time: 59:42
Distance: 18.1
HR: 138/165
Speed: 18.2/20.2
Cadence: 69/85

Labels: cycling, Swim

Sorry I am a little behind on the post busy work week, here is where you have to look at the full week in advance and compare that to your actual work week. Improvise and juggle the workouts around so that you are still completing the full week.

Swim, feeling better and getting the feel of the water back, been wearing a drag suit and mentally that has been tough since you are considerbly slower.

Warm up with 5 minutes of easy swimming.
Main set consists of 2400 yards:
Build through from easy to hard pace (2 x 200)
Swim Test Pace. Kick alternative sides down link of pool fins. (1 x 1500)
Optional Swim (1 x 500)
Cool Down with 5 minutes of easy swimming.

Cycling
easy 8 miles this is not a brick but it seems that on the weekend when ever I swim I go right to the bike. Doing a T1/T2 brick is not that hard doing a T2/T3 is where the toughness comes in.

Labels: cycling, Swim

The workout was this:
Warm up with 5 minutes of easy swimming.
Main set consists of 1800 yards:
Build through from easy to hard pace (2 x 200)
Swim Test Pace. Kick alternative sides down link of pool fins. (1 x 800)
Optional Swim (2 x 300)
Then I did an optional free (3x200)
IM reverse order (3x200)
Cool Down with 5 minutes of easy swimming.
Coach's Notes:
Recovery between sets is 1-2 minutes.
Recovery between interval reps is 20 to 30 seconds.
Except for Test Swim, recovery between intervals may be 1-2 minutes.
Kick with fins is when you use fins to kick on one side, back or front, varying speed of legs. The focus of kicking with fins is to help with ankle flexibility and to help improve your leg power.

Biking
I really pushed it and wanted to see how I would feel after 45 min. The workout called for 45 easy to cover 10 miles. I did 10 miles in 33 min and finished up with 13.5 and I kept the average mph at 18.5. YEA

Labels: Bike training, Swim

Swim then bike (trainer of course), it's cold and snow was the prediction for today. Started at 4:30 and headed to the pool, tough getting in at that hour but hey when you have a brick workout time is something you don't have a lot of. Anyway here it is:
Warm up with a 5 minute easy swim. - 400 yards it took a bit to get into the ryth
Main set is 2400 yards:
-Accelerate your swim the 2nd half of each repetition (4x100) - on the 1:40
-Accelerate your swim the 2nd half of each repetition (4x150) on the 1:50
-Accelerate your swim the 2nd half of each repetition (4x200) on the 3:10
-Accelerate your swim the 2nd half of each repetition (4x50) on the 1
-Swim of your choice except no Freestyle. (4x100) - breast then back
Cool down with 5 minutes of easy swimming.

Cycling
The Active workout said this:
Warm up with 15 minutes of easy cycling.
Ride 10 miles at a speed that will total at 45 minutes. Stay in Zone 1- Zone 3 for majority of the ride.
At any point during your ride, peform the following twice: focus on raising your heart rate zone so that it's between Zone 3-Zone 4. While in Zone 3- Zone 4, continuously ride for 8 minutes. After the 8 minutes are up, return back to riding in Zone 1-Zone3.

So I forgo the warm up since I Just swam and did not do it easy I wanted to see how I was feeling so I got 10 miles done in 34:45 and felt good. I did do the later part of the cycle workout that helped me get to just under 35 min.
Tomorrow an hour+ run

Labels: Bike training, Swim

Swim then Ran
So the day started at 7 am;
500 yard swim (free)
17 min swim which was about 1200 yards
500 yard cool

I started to coach JAM at 7:30 and then jumped in and did;
4x100 on 1:30
12x50 IM order on the minute

The swim felt good, the compression suit is great.

At 2:20 PM I went for a 30 min run for 4.1 miles. The run was easy and I was working on my stride and rhythm. My Pace was 7:12 and when I downloaded the info from my polar 625x they were better than I thought which is encouraging.

Labels: running, Swim

So today was Run/Swim not in that order, but the order in which I did them yesterday. I was also using my new Speedo Endurance Training Suit. The suit is a bit demoralizing, but once you get over how slow you are going its a great compression and training suit. I liked the way it hugged my body my muscles felt less fatigued and sore.

Running was:
Warm up with an easy jog of 10 minutes.
Following your warm-up, run 30 minutes (I did 3.6 @ 7:12 pace) felt great.
Stay in Zone1-Zone3 for majority of the run. At anytime during the run perform the following twice: accelerate you heart rate to Zone3 or higher for 4 minutes. After 4 minutes of intensifying your run, return to a pace consistant with heart rate zones of Zone1-Zone3.

Swim Was:
500 warm up
5x100 on the 1:30 kick
5x100 on the 1:30 pull
3x200 first 200 all out, second 200 swim down, third 200 kick
1x100 warm down.
felt great.

Labels: running, Swim

So the Swimming part I got in but failed at the Cross train, I did do some simple stretching and core muscle group workouts but for the most part I left this one out.
Again all workouts come from Active

Warm up with 5 minutes of easy swimming. roughly 400 yards

After warm up swim freestyle focusing on endurance for 12 minutes continuously. Roughly 1000 yards
Main set consists of 1200 yards:
Build through from easy to hard pace (1 x 200)
Swim Test Pace. Kick alternative sides down length of pool using fins. (1 x 800)
Optional Swim (1 x 200)
Cool down with 5 minutes of easy swimming.
Thats it, and I felt pretty good. I also recieved my new Paddles will try them out on Thursday morning.
Off Tomorrow

Labels: Swim