One drill which offers a great learning opportunity for this is called the Rollover Drill. This drill forces athletes to find this pressure and apply it in their stroke.

Labels: strength training, Swimming, Training

Got back in the pool today, after 2 months off. Felt good a bit cold and after about 1000 yards I was feeling it. Went for about 40 min about 1500 yards I was trying to to keep track. Did a little of everything, kick, pull and sets. I was a little surprised that more people where not at the pool but a free lane to myself is always good. Will do a kettlebell workout later in the day as well. Trying to stay on course with weights through the whole season.
Happy New Year

Labels: Swimming

Was not planning on a brick but turns out that way. Did a nice easy run get through 3 miles in 30 min is what was called for, done. Then went into a Master swim, so first the run:
Run Stats:
Duration: 25.08
Distance: 3 miles
HR: 155/172
Pace: 8:20/7:19

Swim workout:

X Reps Dist. Set Discription Interval Total
Warm-up
1 1 600 Free Loosen 600
1 8 75 Choice - Drill/Swim by 25 @ 1:30 (:20) 600
1 8 100 Free - Pull B-4,5,6,7 by 25 Easy @ 1:40 (:15) 800
0
0
Total 2000
Main Set
1 6 100 Free - Build 1-3 W/FINS @ 1:45 (:20) 600
1 6 100 Choice - Skull/Swim by 25 RECOVERY @ 2:20 (:15) 600
1 16 50 IM - Build 1-4 (4xFly, 4xBack…) @ 1:15 (:15-:20) 800
1 8 50 Over/Under, W/Fins @ 1:10 (:15) 400
0
0
Total 2400
Breathing/Drill/Warm Down Sets
0
0
200 Easy 200
Total 200
Workout Total 4600

Labels: Brick, Easy Run, Swimming

This was not a brick session but got both in close to each other.
I swam for 25 min straight and felt good, a little slow but good, I had been sick and on vacation for 2 weeks so some things are going to take a while to come back.
The bike went like this:
Stats:
Duration: 33:59.1
Distance: 10 miles
HR: 148/168
Speed: 17.7/19.3
Cadence: 75/88
That is how it went, tired and trying to get back into the training, have to do a brick tomorrow.

Labels: cycling, Swimming

Got my Aquaman tee shirt and feeling pretty good. My times are not dropping as fast as I thought they would. I am doing 100's on the 1:20 and that is 5 or less seconds of rest.

Workout:

100 Swim choice
100 Kick fins
100 Drill choice
Follow your warm-up with the initial main set.
Your initial main set consists of 1700 yards:
3 x 300 yards (10 sec rest)
Following each 300 yards, record your time. Recover for 30 seconds between each set.
Swim Test Pace as follows:
100 yards at Test Pace plus 10 seconds
100 yards at Test Pace plus 5 seconds
100 yards at Test Pace
100 yards at Test Pace minus 5 seconds
Repeat this Test Pace sequence twice.
Following your main set, swim a 400 yard cool down at recovery pace. Cool down with 200 yards of each of the following:
Kick choice
Swim choice

Labels: Swimming

Love to get wet, think Aquaman, the one thing that I and not seeing just yet is my time coming down. Taking a 4 months off I guess you have to start somewhere. this was an easy day.
Stats:
1800 yards
400 yard warm up
After warm-up, alternate 100 Drill/50 swim:
100 Single/Double Arm Down Rotate/50 swim (anything but freestyle)
100 Fist Swim/50 swim (anything but freestyle)
100 Sculling/50 swim (anything but freestyle)
100 Kick with Fins/50 swim (anything but freestyle)
Cool down with swimming 400 yards at recovery pace. Choose any style of swim.
200 underwater swim

I am really tired and my legs are killing me from yesterdays brick.

Labels: Swimming

Well this swim has a good feeling because I get tomorrow off. Why are things so sweet when you know the next day activity? So here is the workout:
Warm up with 5 minutes of easy swimming.

After warm up, swim freestyle focusing on endurance for 20 minutes continuously.

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.

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.

Labels: Swimming

Nice recovery run, Active.com schedule was to do 3 easy miles in 30 min, I know you can walk that, so I did a nice run 8:41 and at a 2-6% grade. This allowed me to get on my toes more and really give my body a little rest.
Stats:
TOD: 5:06 AM
Duration: 26:44
Distance: 3.1
HR: 135/157
Pace: 8:41/7:53

Tomorrow is a nice easy swim 1800 yards 30 min

Labels: Swimming

So starting to get into a groove, I did the bike first and then swam. The difference here is that when you do these in reverse order you might find that your legs are a bit tired when you swim, mine cramp up, and started to during this swim.
Here is how it played out:
Cycling
Warm up with 15 minutes of easy cycling.
Ride 10 miles at a speed that will total at 30 minutes. Stay in Zone 1- Zone 3 for the majority of the ride.
At any point during your ride, perform the following twice: pick up the pace and 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 10 minutes. After the 10 minutes are up, return back to riding in Zone 1-Zone3.
Coach's Notes:
This is usually an interval of a longer set. The focus at Tempo is Z3-Z4. Various terrains will be secondary focus from flat hills. Taking an indoor cycling class is also an option.
See attachment for Heart Rate Zones.

Swim was:
500 warm up
5 x 100 kick on the 2
5 x 100 pull on the 1:20
5 x 100 on the 1:20
finally was a 200 warm down.

tomorrow is a run.

Labels: cycling, Swimming

So things went well today, I was tired after the workout but felt good to be doing double duty.
So I did 2400 yard and 3 miles.
Active training workouts seem to be doing the trick, starting me off light and building into a full advanced schedule.
Swim
Begin your warm-up with 100 yards of each of the following:
Swim choice
Kick fins
Drill choice
Follow your warm-up with the initial main set.
Your initial main set consists of 1700 yards:
3 x 300 yards
Following each 300 yards, record your time. Recover for 30 seconds between each set.
Swim Test Pace as follows:
100 yards at Test Pace plus 10 seconds
100 yards at Test Pace plus 5 seconds
100 yards at Test Pace
100 yards at Test Pace minus 5 seconds
Repeat this Test Pace sequence twice.
Following your main set, swim a 400 yard cool down at recovery pace. Cool down with 200 yards of each of the following:
Kick choice
Swim choice

Run
Run for 30 minutes at an easy pace. The goal is to run at least 3 miles.

So the swim was tough since I have been out of the water for so long, I can't wait for my Speedo Endurance Male Full Body Training Suit
to get here, these suits provide muscle compression during training to help maintain body and muscle shape and allow swimmers to train at a higher level. I have a running compression suit from 2XU and it really does work, or at least mind over matter works.
Tomorrow is cycling.

Labels: running, Swimming, Training

This was good for me to get back into the water, I am allowed to kick but not swim. I coach the Swim For Fitness at Princeton Fitness and Wellness Center, formally know as JAM, so I jumped in before practice to get warmed up, knowing that I was going to do a set with the team.

Some good things to have if you are going to do a kick set:
Fins
Swim Paddles

So here is what I did:

• 20, 100 yards kicks on the 1:20. 30 min
  
• 10, 75 on the 1:10

Here is another set for those looking to combine swimming and kicking:

• 50 kick, 50 drill, 100 swim
• 50 drill, 100 kick, 50 swim
• 100 drill, 50 kick, 50 swim
• 50 kick, 50 swim, 50 drill, 50 swim
• 200 swim

That was it for Saturday, and I felt good but tired after. Sunday is a long run so this should be fun.
Cheers

Labels: Swimming