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The 10th Annual Elko Triathlon was today. And for the 10th time I did the swim. This year I also did the bike then teamed up with my brother for the run. I tied my fastest time for the swim (set last year) and was first to finish the swim in the 18+ division and was 3rd off the bike. Then let my brother take over to finish the race. We ended up first in the team catagory and were 2nd overall! Not too shabby for a couple of old guys!
As my shoulder becomes stronger and I am able to swim pain free I have been gradually adding some sprint work into my workouts. Today, for the first time, I chose one of Leslie's HIT workouts and did a modified version, mostly shortened the total workout to fit the time I have available to swim. It went well but I am definitely in need of more speed work. My "fast" swims, especially backstroke, were a bit off what I should be doing. Warm up (900) 500 choice - swam as 125 free/125/back/150 free kick/100 back kick 1 x 100 scull :20 SR 50 EZ 8 x 25 shooters w/fins @ :45 - alternated dolphin on back with face down dolphin kicking 50 EZ Main Set (1900) 8 x 50/1:15 kick - 1-4 w/board & snorkel, 5-8 on back, all between 55-58 1 x 100/2:00 negative split - free, went 1:15 1 x 200/4:00 DPS free w/paddles - w/freestyler paddles, 14-15 SPL 6 x 50/1:15 kick - 1-3 w/board & snorkel, 4-6 on back, all between 55-58 1 x 50/1:30 fast @ 100 pace - back, went :38 (more like 200 pace on this one) 1 x 100/2:00 negative split - back, went 1:23 1 x 200/4:00 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL 4 x 50/1:15 kick - 1-2 w/board & snorkel, 3-4 on back all between 55-58 2 x 25/1:00 AFAP - fly, went 17 1 x 100/2:00 negative split - free, went 1:14 1 x 200 DPS free w/paddles - w/ freestyler paddles, 14-15 SPL Warm down 100 EZ Total: 2900 yards
Wednesday, 1/30/13 SCY I've not been posting this past month because my swimming has been unremarkable. Because of a shoulder issue I've not been able to do any fast swimming since sometime in November, then the city pool was closed for most of December so my training was hit and miss for those 2 months. After the pool re-opened this month, I've been swimming steadily but everything has been IG type of workouts because any fast swimming hurt. The distance work did have its benefits though, as it helped me prepare for the One Hour Postal. A few weeks ago I finally got in to see a Physical Therapist and the treatments did amazing things for my shoulder! So this is what I did today. Warm up (950) 200 swim - 100 kick - 100 drill - 200 pull (build) 3 x 50/50 build 8 x 25/30 with fins # #1 - 12.5 fast/12.5 ez, #2 - 12.5 ez/12.5 fast,#3- 25 ez, #4 - 25 fast Set #1: Main Set (1250) 100 back build/2:30 – went 1:24 2 x 25/1:00 AFAP free – under 15 for these 100 ez choice (drill - swim by 25's) 100 back as: 50/10sr/50 strong/3:00 – went 1:20 2 x 25/1:00 AFAP free – under 15 for these 100 ez choice 100 back as: 50/5sr/25/5sr/25 very strong/3:00 – went 1:18 2 x 25/1:00 AFAP free – under 15 for these 100 ez choice 100 back as: 25/5sr/25/5sr/25/5sr/25 even stronger/3:00 – went 1:16 2 x 25/1:00 AFAP free – under 15 for these 100 ez choice 100 back NS/3:00 – went 1:22 1 x 25 ALL OUT free – under 15 125 ez choice Set #2: Kick (200) 200 continuous kick moderate without board or an equipment alternating dolphin/flutter by 50 Warm down 200 easy free Total: 2600 yards
Went to Boise this weekend to do the 1 hour swim. I had a good swim going 4035 yards even though I did not rest at all prior to doing this. in addition to training hard all last week, I swam a 3300 yard workout on Saturday and then drove to Boise (a 4 hour drive from Elko), went cross country skiing and then out on the town for drinks and dancing with my coach. Woke up Sunday morning thinking I really didn't want to do it but picked up my coach and went to the YMCA, jumped in and went for it. My best distance for this is 4050 yards when I swam it 2 years ago so I was quite pleased with this year's effort. This was the 7th time I've done it since I began swimming in 2000.
Saturday, 12/8/12 The city pool closes for the rest of the month after today. I've never quite understood why other than the "that's what we've always done". They claim it's for maintenance but when they re-open in January there's not much evidence of that. Anyway.... SCY Warm up (800) 300 back & free 3 x 100/15sr (50 scull w/fast kick & fins – 50 build to strong) 4 x 50/1:05 kick Main Set (2200) 3 x 10 minute continuous swims/60sr 1 = moderate, 2 = strong, 3 = stronger Count laps -- did 3 x 700 - #1 at 10:20, #2 at 10:15, #3 at 10:12 50 swim – 50 kick Backstroke Set (600) 1 x 200 build/3:30 went 3:15 2 x 100/1:45 NS went 1:30-31 4 x 50/1:00 43-44 on these Warm Down Talk to girl in adjacent lane for 5 min then 100 easy Total: 3700 yards
SCY Warm-up 1 x 300 Choice Drill 4 x 75/10 SR • 25 fists / 25 rhythm / 25 ¾ catchup drill 3 x 100/1:45, - Freestyle swim • Descend Stroke Count (SC) of the 1st 50 1->4 • Descend time of 2nd 50 1->4 4 x 25/10 sr – easy Main Set 1 x 100/1:45 1 x 200/:3:15 1 x 300/4:45 1 x 400/6:15 1 x 300/4:45 1 x 200/3:15 1 x 100 - Fastest - All Free Kick 1 x 300 kick Warm-down 1 x 100 All easy swim or drill Total: 3000 yards
SCY Warm-up (1000) 1 x 300 Choice -free & back 3 x 100/2:00, DPS - all free -- 25 R-arm / 25 L-arm / 50 freestyle, 4 x 75/1:15 - 25 Rhythm Drill / 50 free, build 4 x 25/:10 SR, back, desc Main Set (1800) 4 x 125/2:00, free -- Breathe 3 for 1st 75, then 50 free breath anytime -- ave 1:47 on these -- Extra :30 after the 4th 125 5 x 100/1:35 free - at 500 pace -- went 1:25-26 on these -- Extra :30 sr 1 x 500 - Very good effort swim -- went 7:10 -- Rest 1:00 after the 500 3 x 100/1:50 Strong back -- Went 1:30-31 on these Kick Set (300) 4 x 75/1:45 Strong -- Went 1:28-30 on these Warm-down 100 easy reverse IM Total: 3200 yards
SCY More Il Garbagio. I'm hoping this shoulder issue will clear up when I take 3 weeks off (pool will close for the remainder of the month after this week). Warm up 300 free & back 300 IM as 25 kick/50 drill for each stroke 200 kick Main Set 600-500-400-300-200-100 swim w/20-30 sr after each Warm down 100 easy back Total: 3000 yards
SCY Warmup 300 swim free & back 200 kick 200 pull w/buoy only 3 x 100/1:45 back, desc 100 scull Set #1 8 x 50/1:15 back with fins, Strong with 10-12 SDK off each wall - ave 34-35 on these Set #2 12 x 25/:40 Kick, Strong - 1-6 flutter with snorkel & board, 7-12 on back, ave 25 on these Set #3 Repeat 2x, 1 free, 1 back 1 x 100 25 drill/25 swim 1 x 200/4:00 (back), 3:30 (free), build - went 3:03 back, 2:45 free 1 x 50/1:30 200 pace - went 39 back, 35 free 1 x 50/1:30 easy Warm Down 200 easy mix of free/kick/back Total: 2800 yards
SCY Warm up 500 swim alternating back & free by 100's 200 kick 200 pull 100 scull Main Set 1 x 1650 broken - swam as 11-10-9...3-2-1 laps with 10 sec rest after each. - total time was 26:10, swim time was 24:30 Warm down 200 easy back & free Total: 2850 yards
Updated December 3rd, 2012 at 01:57 PM by poolraat
SCY Warm up (900) 300 Free & back 200 IM Kick 4 x 50/1:00 ds 200 Pull w/buoy & snorkel Main Set (1800) Free or Back Repeat 3x 1min rest between rounds 1 x 200/3:00 (free) - 3:15 (back) strong 2 x 100/1:35 (free) - 1:45 (back) strong 4 x 50/1:00 smooth Rounds 1 & 3 Back, went 200's - 3:04, 3:01 100's - - 1:30, 1:28, 1:29, 1:28 Round 2 Free, went 200 - 2:44 100's - 1:22, 1:24 Kick Set (400) 16 x 25/40 FAST – with Fins Odds – Dolphin Kick Under Water on all sides Evens – smooth free Warm Down 100 easy 3200 yards
SCY Haven't swam since Monday. Must have needed the rest because I felt really good today. Warm Up (600) 200 Free/Back swim 200 kick w/board & snorkel 200 pull w/buoy & snorkel, no paddles Main Set (2000) Back & Free 1 x 100/1:50 – strong back --1 x 100/1:40 - smooth free 2 x 100/1:50 – strong back --2 x 100/1:40 - smooth free 3 x 100/1:50 – strong back --3 x 100/1:40 - smooth free 4 x 100/1:50 – strong back --4x 100/1:40 - smooth free - went 1:28-1:30 on back, 1:25-27 on free Warm down: 200 easy mix of free, back, fly, & breast Total: 2800 yards
SCY I swam 3400 yards on Friday. Too lazy to write it up so I didn't post it. Today: Warm up: (1000) 500 choice - did as 100 free/100 back/100 free/100 back/100 free 4 x 50 w/paddles 25 kick - 25 pull/1:15 - no paddles, just kicked and pulled without them. ave 50 on these 4 x 50/50 build each and ds set - free went 40->37 4 x 25/30 burst + cruise - kicked these as fast underwater SDK to 15 then easy flutter to wall Set #1 (1000) 2 x 200/3:30 make interval - #1 back at 3:10, #2 free at 2:50 2 x 100/1:45 negative split by 50 - #1 back at 1:30, #2 free at 1:25 1 x 400 (50 holding fast pace - 25 kick - 25 easy swim) - no time, alternated free/back by 100's Set #2: Kick and pull (800) 8 x 50/1:05 kick, 1-4 free, 5-8 back ave 57 on all 16 x 25/40 pull w/buoy only = odds 2 - 4 breaths total, evens breath as much as you want - odds started with 3 breaths then decreased to 1, evens swam breathing on 3 (total 4-5 breaths per length) 100 easy swim Total: 2900 yards
SCY Warmup (800) 300 swim back & free 300 4-4-4 scull / swim 4 x 50/1:00 25 strong/25 sprint - arm started to hurt on first one of these so I kicked the next 3 Main Set (2000) 1 x 400/30 sr kick w/ fins - wemt 6:20 4 x 100/20 sr kick w/fins - ave 1:30 1 x 400/20 sr kick w/ fins - wemt 6:10 4 x 100/15 sr kick w/fins - ave 1:27 1 x 400/30 sr swim free w/ fins - wemt 5:42 Warm Down 1 x 100 easy back w/fins Total: 2900 yards Next workout will be Happy Thanksgiving to all of you!
SCY Warmup (800) 200 free - 200 kick - 200 scull/swim (by 25's) - 200 pull w/buoy only Main Set (1500) 5 x 100/1:45, odds back (went 1:30-31), evens free (went 1:23-24) 2 x 250/5:00, 100 free/50 kick/100 back - went 4:05, 3:57 1 x 500 free (went 7:20) Kick Set (500) 10 x 50/1:10 - ave 57 on these Warm Down 200 easy back & free Total: 3000 yards
11/17/12 SCY This was basically the same workout as I did last Saturday. Warm up (1000) 200 free – 200 back 200 kick choice – 200 scull/pull by 25's - 200 IM drill Main Set (1700) 100 kick @ 90%/2:30 - on back went 1:41 100 EZ Swim - all easy swims were DPS free at 14-15 SPL 8 x 25 tempo dolphin kick on back/40 - ave :25 100 EZ Swim 100 kick with fins @ 90%/2:00 - on back went 1:10 100 EZ swim 8 x 25 dolphin kick w/board & snorkel/45 - ave 28 100 EZ swim 50 AFAP kick/1:30 - on back went :41 100 EZ swim 8 x 25 tempo flutter kick on back/40 - ave :27 100 EZ swim 50 AFAP kick/1:30 w/fins - on back went :31 200 easy Total: 2700 y
Warm up (1000) 200 swim – 100 kick – 100 IM drill – 100 scull 6 x 50 with paddles/1:00 alt. pull + kick by 25’s 4 x 25/:45 burst and cruise IM Order Main Set (800) 1 x 200 Free/3:15 - 2:45 2 x 100 Back/1:45 ds - 1:28, 1:26 1 x 200 Free/3:15 build - 2:50 3 x 50/1:10 25 breast with dolphin kick/25 free 1 x 50 Free - was supposed to do 200 but shoulder started to hurt before I finished 1st 50 so I stopped this set and went on to next kick set Kicks (800) 16 x 50/1:15 every 4th fast - 1-8 were with board & snorkel, 9-16 on back. fast ones under 55, others 60± 50 easy swim for warm down Total: 2650 yards
SCY Very simple workout today. 2 x 1650 NS, rest 1:00 between each. - on 1st one I went 24:45, on 2nd went 24:37. 100 easy DAB for cool down Total: 3400 yards
SCY Warm – up (1000) 1 x 400 –swim choice 4 x 100/20sr - odds: 25 scull/25 R arm/25 L arm/25 kick - evens: 50 drill/50 swim 4 x 50/55 back, build Main Set (1400) 4 x 200/3:15, smooth light build wthin each and desc set - went 2:55-2:47-2:44-2:41 6 x 100/1:45 back smooth, build - ave 1:30 on these (slowest 1:32, fastest 1:28) Kick (600) 1 x 600 continuous kick - 300 w/board and snorkel/300 on back in streamline. did this in 12:45 Warm down 100 easy free Total: 3100 yards
SCY Warm up 100 free – 200 back – 300 free - swam this continuous then stopped only long enough to put on snorkel and grab board 400 kick 6 x 75 pull/10 sr: build: odds back, evens free - with buoy only, free around 1:00-02, back around 1:12-15 Main Set 2 x 100 IM/2:00 6 x 75/1:15 free - 1:00± on these 1 x 500/30 sr free NS - went 7:15 1 x 400 back NS - went 6:30 Warm Down 100 easy free Total: 3100 yards
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