Wanted to wrap up what I did last week for the sake of complete-ness!
Thursday was an hour z2 run, nice and mellow, just cruised out towards Pololu and back. My leg was feeling pretty good. Heat wasn't an issue because there is a nice breeze here in the afternoon! There are a few hills on this run so I took those pretty easy. Ran about 5.5 miles.
Friday was supposed to be an easy swim at the pool, but Todd decided he was going to swim 42 laps, which was almost exactly the race distance, (1.2miles) so I thought I'd do it too. It was great to get an idea of exactly what that distance feels like. It took me 44:10, which I would be happy with in the race. I was swimming with less effort than I assume I will at the race, but I was also in a lane where there was no chance I'd swim off course, and conditions were nice and flat, obviously. We'll see how it goes! Swimming that distance felt fine, though, not especially exhausting.
Saturday was our last brick. Compared to the previous weeks, this one felt like nothin'! We were supposed to ride 1:45, but I ended up going for 2 hours. First went south towards Mauna Lani, turned around, and headed north, through Kawaihae and then towards Mahukona. Turned around about halfway between mm10 and 11. I think I went a little over 33 miles total. Everything went smoothly, and when I timed particular sections I was right on track. Next time I'm on that course it will be in the race! EEeee!
Next was a 50 minute run, again at a fairly mellow pace. It was hot but not terribly so, and I had enough water and gu and felt fine the whole time. My hamstring ached a little but stopping to stretch seemed to help.
Sunday we took it easy and went snorkeling at Kapa'a near here. No intense swimming, very mellow. FIVE TRAINING DAYS LEFT!
Showing posts with label swim. Show all posts
Showing posts with label swim. Show all posts
Monday, May 26, 2008
Thursday, May 22, 2008
taper week 1
After Saturday's brick, it was time for some serious chillin'. Sunday we were planning to do nothing, but got so hot it was time to go swim at Mahukona. It was supposed to be a mellow snorkel swim, but got caught in a fairly intense current on the way back and ended up swimming way harder than I wanted to! HEY!
Monday we did nothing much except hike down to Pololu and play in the waves there a bit. Seem incapable of doing NOTHING active around here.
Tuesday was a 55 minute run with 20 minutes at low z4. Ran towards Hawi and back. My body was VERY resistant to getting my heart rate up. When I was running 'easy' I was going SO slowly.. nothing hurt, and I had enough food and water, and I wasn't too hot, but I felt just lethargic and like all I wanted to do was stop! At about 30 minutes I turned around, and a cooling headwind gave me some energy, which was good because I needed to start my 20 minute higher intensity section. Ran pretty hard and felt much stronger during this part.
Wednesday morning I got a new back bike wheel : enough of this broken spoke bullshit! Then went to Hapuna to swim and ride.
The swim was nice, about 40 minutes with 4x4 minute higher intensity intervals. Worked on form and felt pretty good.
Then it was time to ride, again 55 minutes with 20 minutes z4. Rode south from Hapuna to about the Waikoloa and back. Had the same experience with the run the day before -- my body just DIDN'T want to get going! It was made more difficult by a tough headwind the first 25 minutes or so. Again, however, once I turned around and started my higher intensity section I still wanted to stop but at least I was able to pick it up and ride stronger. The tailwind helped! Got back much faster than I went out, and felt more energized. rode about 15 miles.
Monday we did nothing much except hike down to Pololu and play in the waves there a bit. Seem incapable of doing NOTHING active around here.
Tuesday was a 55 minute run with 20 minutes at low z4. Ran towards Hawi and back. My body was VERY resistant to getting my heart rate up. When I was running 'easy' I was going SO slowly.. nothing hurt, and I had enough food and water, and I wasn't too hot, but I felt just lethargic and like all I wanted to do was stop! At about 30 minutes I turned around, and a cooling headwind gave me some energy, which was good because I needed to start my 20 minute higher intensity section. Ran pretty hard and felt much stronger during this part.
Wednesday morning I got a new back bike wheel : enough of this broken spoke bullshit! Then went to Hapuna to swim and ride.
The swim was nice, about 40 minutes with 4x4 minute higher intensity intervals. Worked on form and felt pretty good.
Then it was time to ride, again 55 minutes with 20 minutes z4. Rode south from Hapuna to about the Waikoloa and back. Had the same experience with the run the day before -- my body just DIDN'T want to get going! It was made more difficult by a tough headwind the first 25 minutes or so. Again, however, once I turned around and started my higher intensity section I still wanted to stop but at least I was able to pick it up and ride stronger. The tailwind helped! Got back much faster than I went out, and felt more energized. rode about 15 miles.
Friday, May 16, 2008
Last week of intense training! Wed, Thurs, Fri
Wed: First thing was 1:30 bike ride with 35 minutes at z4. Rode down to Mahukona and past. I knew something was up because it took me about 5 minutes longer to get to Mahukona than usual, and it's all downhill. Well, so guess what -- I turned around to climb back up, and NO WIND! That's why it took so much longer to get down -- I wasn't getting a push. I have never gotten back from Mahukona so fast. It was so quick I was only 25 minutes in to my 35 minute z4 when I got to town, where it's no longer safe to be in z4! I slowed down, rode to the other end of Kapa'au, and completed my z4 interval out on the other side towards Pololu and back. Did about 25. 5 miles and about 1:30.
Later, 'master's swim'. It was really still and muggy all day, and maybe that was why I felt so lethargic after the ride and getting into the pool, I don't know. It took me a while to get going, but eventually I did. Swam a total of 2350 yards, with a grueling but invigorating main set of 6x200 high intensity intervals. Whew!
Thurs: run at Puako 1:40 all z2. This time I wore a camelbak to make SURE I had enough water. It sure is great to have as much water as I want! Wearing the gear was somewhat annoying but overall it was a nice strong run. Ran 9.5 miles in 1:39, which is a bit faster than Tuesday. My leg didn't bother me at all until about 40 minutes in, and when I stopped to stretch it cleared up again. Started to get tight again during the last 15 minutes or so of the run, but still, getting SO much better!
Friday: easy swim. 35 minutes or so at the pool, about 1500 yards, some pull buoy, kickboard, and single arm drills between laps. Felt great to swim because it's STILL so muggy and wind-free here!
Later, 'master's swim'. It was really still and muggy all day, and maybe that was why I felt so lethargic after the ride and getting into the pool, I don't know. It took me a while to get going, but eventually I did. Swam a total of 2350 yards, with a grueling but invigorating main set of 6x200 high intensity intervals. Whew!
Thurs: run at Puako 1:40 all z2. This time I wore a camelbak to make SURE I had enough water. It sure is great to have as much water as I want! Wearing the gear was somewhat annoying but overall it was a nice strong run. Ran 9.5 miles in 1:39, which is a bit faster than Tuesday. My leg didn't bother me at all until about 40 minutes in, and when I stopped to stretch it cleared up again. Started to get tight again during the last 15 minutes or so of the run, but still, getting SO much better!
Friday: easy swim. 35 minutes or so at the pool, about 1500 yards, some pull buoy, kickboard, and single arm drills between laps. Felt great to swim because it's STILL so muggy and wind-free here!
Wednesday, May 14, 2008
swim and run, Monday and Tuesday
Monday was an easy swim, and I totally lagged getting to the pool, so ended up only having about 20 minutes to swim as they were about to close. Still, it felt good -- I worked on form a lot, and did some drills, ended up swimming about 1000 yards.
Tuesday was 1:30 run day with :35 minutes at z4. There has been no wind in Kohala these last two days (WTF?!?) and I ended up going out at noon so it was REALLY hot. The run actually went pretty well anyway, although my z4 was not very fast because of the heat -- my heart rate was up pretty high without even running that hard. Felt really great until I ran out of water, and started to feel dehydrated -- about an hour in. Luckily, within 10 minutes I'd reached Kohala Coffee Mill where I was able to refill one of my bottles. Within a couple minutes of running, I felt restored, and ran strong all the way home. So obviously what I need is water, and apparently more than I can carry! I drank a total of 32oz in 1.5 hours. This won't be a problem during the race, thankfully, because of the aid stations, but Friday I am probably going to try and run with a camelbak. In any case, I did 9 miles in 1:37. As for my leg/knee, it did GREAT, just a little bit achey a couple times, and stopping to stretch it out helped. Yay!
Tuesday was 1:30 run day with :35 minutes at z4. There has been no wind in Kohala these last two days (WTF?!?) and I ended up going out at noon so it was REALLY hot. The run actually went pretty well anyway, although my z4 was not very fast because of the heat -- my heart rate was up pretty high without even running that hard. Felt really great until I ran out of water, and started to feel dehydrated -- about an hour in. Luckily, within 10 minutes I'd reached Kohala Coffee Mill where I was able to refill one of my bottles. Within a couple minutes of running, I felt restored, and ran strong all the way home. So obviously what I need is water, and apparently more than I can carry! I drank a total of 32oz in 1.5 hours. This won't be a problem during the race, thankfully, because of the aid stations, but Friday I am probably going to try and run with a camelbak. In any case, I did 9 miles in 1:37. As for my leg/knee, it did GREAT, just a little bit achey a couple times, and stopping to stretch it out helped. Yay!
Monday, May 12, 2008
my new, awesome swim goggles!
In case anyone is interested in which goggles I ended up with (I know of at least one person!) here they are:
Aquasphere Mako goggle
These have very soft silicone all the way around the lens, including an extra little flap along the outside of each, which are supposed to really prevent leakage. I seem to have a strangely shaped face, or something, because I swear I've tried like 8 different styles of goggle and they ALL leak! I tried on a number of goggles in the store, and these fit my face the best, which is the other really important thing (obviously.) There was another pair there I tried on, that also had this extra no-leak flap, in case the makos don't fit your face as well:
Blue Seventy Vision goggle
The thing I liked about those goggles is that they actually come in sizes small and large -- imagine that! But it ended up that the makos just fit my face better.
By the way, I don't know what makes the Aquasphere mako 'starter' goggles, according to their site. For those who are "just starting out" and can't afford to buy fancy REAL SWIMMER goggles? Mind you, these "economical starter goggles" were $17. Interestingly, I can't find any goggles on their site that are clearly the upgrade step, ones that seem to be for, you know, the experienced swimmer who is ready to throw down MAJOR BUCKS for the "goggle the pros use!" or something. Maybe pros don't use Aquasphere!
Aquasphere Mako goggle
These have very soft silicone all the way around the lens, including an extra little flap along the outside of each, which are supposed to really prevent leakage. I seem to have a strangely shaped face, or something, because I swear I've tried like 8 different styles of goggle and they ALL leak! I tried on a number of goggles in the store, and these fit my face the best, which is the other really important thing (obviously.) There was another pair there I tried on, that also had this extra no-leak flap, in case the makos don't fit your face as well:
Blue Seventy Vision goggle
The thing I liked about those goggles is that they actually come in sizes small and large -- imagine that! But it ended up that the makos just fit my face better.
By the way, I don't know what makes the Aquasphere mako 'starter' goggles, according to their site. For those who are "just starting out" and can't afford to buy fancy REAL SWIMMER goggles? Mind you, these "economical starter goggles" were $17. Interestingly, I can't find any goggles on their site that are clearly the upgrade step, ones that seem to be for, you know, the experienced swimmer who is ready to throw down MAJOR BUCKS for the "goggle the pros use!" or something. Maybe pros don't use Aquasphere!
Sunday, May 11, 2008
Recovery week recap
I didn't really feel like any of this week's workouts were epic/interesting enough to warrant an individual post, so here's a summary of everything I did this week!
Monday: meant to ride the trainer for at least an hour, but right as I tried to set up a movie to watch on my Mac mini it totally tanked. Subsequent frantic attempts to reboot and freakout ensued. No riding for me!
Tuesday: a full-on rest day, but Todd and I did do some snorkeling at the gorgeous beach at Mauna Kea. The water felt so great I had to punch it a little bit, but for the most part I took it really easy. Was surrounded by like 6 honu at once. Todd saw two free swimming octopuses! When all this is over, we are SO going back there to lounge and snorkel!
Wed: 30 minute run with 10 minutes at race pace. This run felt super short! Felt a little low energy and light-headed -- I think low blood sugar. Ran a little over 3 miles. A little tightness in my left leg but not bad. Stopped to stretch a little and kept going. This doc is really helping me, I think!
Thurs:
Master's swim first. I kicked ass at this one -- the pool was FINALLY open when I wanted to go! Swam 400 warmup, 6x200 race pace with 50s in between, and some cooldown laps, totaling 2300 yards. The race pace bursts were pretty hard -- I'm trying to work on my 'catch' (the part of the stroke where your arms pull back underwater) and have modified my stroke a little, which I can definitely feel! Made my triceps super tired -- hoping it will also make me FASTER!
That evening, 45 minutes easy ride on the trainer. Watched Slaughterhouse-5 (a GREAT film) but as Todd mentioned, it is really hard to keep up the intensity on the trainer because it's fairly boring and because I want to RELAX while watching a movie. But if I'm NOT watching anything, I will stop entirely from the boredom, so I guess I need some entertainment. I'm so glad we have a trainer now though, even if its boring -- need some breaks from the wind out there on 270, really our only option for riding from home. Sweat like CRAZY on the trainer, even with windows open and fans going! Reminds me that it really is rather warm and humid here.
Fri: 30 minute run z1-2. A little achey in the knee and hamstring but I stopped and stretched and it went away. Felt good to just chug along and not worry about speed too much. Ran about 3 miles again.
Sat: easy swim. We were in Hilo so went to Richardson again. Just as I went out it started to pour, and it was really choppy with some pretty tall whitecaps (for swimming in) at the opening of the reef. Once I got past them I was just being buffeted about like crazy, and it was super annoying, so I went back in to the protected area and swam around there for a while. There was somewhat of a current, so even though I didn't go that far I kind of got that treadmill/endless pool effect going. I bought some new goggles Friday, and I'm so excited because not only do they not leak, I can actually SEE through them, not just underwater, but in the air! Shit yeah! It made it easy to spot some awesome unicornfish and wrasses. Ended up only swimming about 20 minutes because Todd forgot his goggles and was all sad and drenched on the beach, so I went back in and lent him my goggles so he could take a turn.
Monday: meant to ride the trainer for at least an hour, but right as I tried to set up a movie to watch on my Mac mini it totally tanked. Subsequent frantic attempts to reboot and freakout ensued. No riding for me!
Tuesday: a full-on rest day, but Todd and I did do some snorkeling at the gorgeous beach at Mauna Kea. The water felt so great I had to punch it a little bit, but for the most part I took it really easy. Was surrounded by like 6 honu at once. Todd saw two free swimming octopuses! When all this is over, we are SO going back there to lounge and snorkel!
Wed: 30 minute run with 10 minutes at race pace. This run felt super short! Felt a little low energy and light-headed -- I think low blood sugar. Ran a little over 3 miles. A little tightness in my left leg but not bad. Stopped to stretch a little and kept going. This doc is really helping me, I think!
Thurs:
Master's swim first. I kicked ass at this one -- the pool was FINALLY open when I wanted to go! Swam 400 warmup, 6x200 race pace with 50s in between, and some cooldown laps, totaling 2300 yards. The race pace bursts were pretty hard -- I'm trying to work on my 'catch' (the part of the stroke where your arms pull back underwater) and have modified my stroke a little, which I can definitely feel! Made my triceps super tired -- hoping it will also make me FASTER!
That evening, 45 minutes easy ride on the trainer. Watched Slaughterhouse-5 (a GREAT film) but as Todd mentioned, it is really hard to keep up the intensity on the trainer because it's fairly boring and because I want to RELAX while watching a movie. But if I'm NOT watching anything, I will stop entirely from the boredom, so I guess I need some entertainment. I'm so glad we have a trainer now though, even if its boring -- need some breaks from the wind out there on 270, really our only option for riding from home. Sweat like CRAZY on the trainer, even with windows open and fans going! Reminds me that it really is rather warm and humid here.
Fri: 30 minute run z1-2. A little achey in the knee and hamstring but I stopped and stretched and it went away. Felt good to just chug along and not worry about speed too much. Ran about 3 miles again.
Sat: easy swim. We were in Hilo so went to Richardson again. Just as I went out it started to pour, and it was really choppy with some pretty tall whitecaps (for swimming in) at the opening of the reef. Once I got past them I was just being buffeted about like crazy, and it was super annoying, so I went back in to the protected area and swam around there for a while. There was somewhat of a current, so even though I didn't go that far I kind of got that treadmill/endless pool effect going. I bought some new goggles Friday, and I'm so excited because not only do they not leak, I can actually SEE through them, not just underwater, but in the air! Shit yeah! It made it easy to spot some awesome unicornfish and wrasses. Ended up only swimming about 20 minutes because Todd forgot his goggles and was all sad and drenched on the beach, so I went back in and lent him my goggles so he could take a turn.
Sunday, May 4, 2008
Tam Friday and Saturday training days
Friday run: I was going to go on a good long run -- the schedule said 1:30 at zone 2 but I was going to go as long as it took me to get closer to Pololu than I ever had previously. It's about an 11 mile round trip, and the closest I've gotten is about 9.25 miles or so -- I was aiming for about 10. Unfortunately, my left leg started out tight and my hamstring kept feeling crampy, enough that I was afraid I was going to injure something, so I turned around about 25 minutes out and walked some and only ended up running about 40 minutes. I was MAD!
Later that day I went to see this doc for the first time, though, and I feel much more optimistic about things now. I also learned that its probably not necessary to stop and turn around when my leg is feeling like it was on Friday, just to stop and stretch for a bit and then keep going. Apparently it is a good thing that the pain/tightness/discomfort kind of jumps around. It doesn't seem like anything is really injured, just tight and off-balance in various spots, so I'm going to do all the therapy homework I was given and keep seeing the doctor.
Saturday was an easy swim day, and we all went to Richardson's to swim for half an hour. It was about 4:30 and fairly choppy, and I ended up not getting such an 'easy swim' out of it when I tried to come back in to Richardson and almost ran aground on very shallow rocks! I ended up having to backtrack quite a bit (if you can do that in the water?) and swim back out into the open water and then go out and around some rocks to the one right place to enter, where its actually deep enough! This was made much more difficult by my goggles, which are tinted blue and starting to lose their coating so I actually couldn't see well enough in the air to figure out where I was going. I had to tread water while getting sloshed around in the waves and pull my goggles OFF to sight -- annoying! Getting new goggles. Ended up swimming kind of hard, got back in after 35 minutes.
Later that day I went to see this doc for the first time, though, and I feel much more optimistic about things now. I also learned that its probably not necessary to stop and turn around when my leg is feeling like it was on Friday, just to stop and stretch for a bit and then keep going. Apparently it is a good thing that the pain/tightness/discomfort kind of jumps around. It doesn't seem like anything is really injured, just tight and off-balance in various spots, so I'm going to do all the therapy homework I was given and keep seeing the doctor.
Saturday was an easy swim day, and we all went to Richardson's to swim for half an hour. It was about 4:30 and fairly choppy, and I ended up not getting such an 'easy swim' out of it when I tried to come back in to Richardson and almost ran aground on very shallow rocks! I ended up having to backtrack quite a bit (if you can do that in the water?) and swim back out into the open water and then go out and around some rocks to the one right place to enter, where its actually deep enough! This was made much more difficult by my goggles, which are tinted blue and starting to lose their coating so I actually couldn't see well enough in the air to figure out where I was going. I had to tread water while getting sloshed around in the waves and pull my goggles OFF to sight -- annoying! Getting new goggles. Ended up swimming kind of hard, got back in after 35 minutes.
Saturday, April 26, 2008
Friday run, Saturday swim
On Friday we were supposed to do a long endurance sort of run, so I decided to run a little longer than our workout sheet said because, well, I'm not that fast a runner and it takes me longer to go farther than some OTHER people I know. I ran towards Pololu and back, turning around at the 28 mile marker. I didn't push too hard but inadvertently got some intervals in anyway because there are three gulches and a few other hills in the direction I went. Felt really strong the whole time, and even felt like I could have gone a bit more when I got back home. However, my left leg is still bothering me -- doesn't hurt in any particular place for too long, but it aches in the hamstring, then in the IT band, then the knee, then the shin... the whole thing is just kind of unhappy. Definitely planning to see someone about it now -- this will NOT get in the way of Tammy's first half! Anyway, ended up running about 1:37, and went a little over 9 miles.
Just got back from our Saturday 'easy swim'. It was easy in that I didn't push very hard, but again we went to Mahukona and again it was choppy with a current. I got slapped around for a while, got a little dizzy, but kept at it and it actually felt pretty good. Mostly because I wasn't fighting the waves, I just went with it, letting the surge dictate my rhythm. Swam for 32 minutes. Ready for big brick tomorrow.. I THINK...
Just got back from our Saturday 'easy swim'. It was easy in that I didn't push very hard, but again we went to Mahukona and again it was choppy with a current. I got slapped around for a while, got a little dizzy, but kept at it and it actually felt pretty good. Mostly because I wasn't fighting the waves, I just went with it, letting the surge dictate my rhythm. Swam for 32 minutes. Ready for big brick tomorrow.. I THINK...
Friday, April 25, 2008
RUN-BIKE-SWIM (not slackin' anymore!)
Wednesday was for running, and also got in some heat training. I ran from home towards Halaula, turned left on the old mill road, and headed all the way down an old track to the lighthouse, along the cliff trail for a bit, and turned around. Had to pause for a minute at the lighthouse to look for tropicbirds, then my 25 minutes low z4 began, which was no problem to reach as it was hot, almost no breeze, and uphill. Total run time 1:07, about 6 or so miles. Didn't overheat, but I definitely felt the heat affecting my performance.
Thursday AM ride was supposed to be 1:30 also with 25 minutes low z4. Not too much wind today, rode the regular route from home past Hawi and down the coast, turning around at about mm11. The wind of course picked up on the way back up the hill towards Hawi, making it take a little longer than I expected, total ride time 1:34, about 25 miles. I had a harder time keeping it in low z4 -- on the bike I tend to space out a bit and forget to push it when I'm going uphill -- how lame is that?!?
That's okay, I made up for it later with a pretty awesome swim. Pool reopens tomorrow but today we had to do the equivalent of a 'master's swim', so we went to Mahukona again. I ended up swimming for 51 minutes, with two different 10 minute intervals of higher intensity. Got somewhat choppy towards the end. Again, hard to say how long I swam, since I sure wasn't swimming in straight lines.... maybe 1.3 miles? Saw a bunch of amazing pyramid butterfly fish!
Thursday AM ride was supposed to be 1:30 also with 25 minutes low z4. Not too much wind today, rode the regular route from home past Hawi and down the coast, turning around at about mm11. The wind of course picked up on the way back up the hill towards Hawi, making it take a little longer than I expected, total ride time 1:34, about 25 miles. I had a harder time keeping it in low z4 -- on the bike I tend to space out a bit and forget to push it when I'm going uphill -- how lame is that?!?
That's okay, I made up for it later with a pretty awesome swim. Pool reopens tomorrow but today we had to do the equivalent of a 'master's swim', so we went to Mahukona again. I ended up swimming for 51 minutes, with two different 10 minute intervals of higher intensity. Got somewhat choppy towards the end. Again, hard to say how long I swam, since I sure wasn't swimming in straight lines.... maybe 1.3 miles? Saw a bunch of amazing pyramid butterfly fish!
Friday, April 18, 2008
Thursday ride... and then Thursday swim!
This morning Todd and I rode the northern end of the Honu Half bike course for 1 hour 30 min. Not much wind at all so it was less speedy than it usually is to ride downhill towards Mahukona, but much faster to get back up (more often than not the wind is against you on the way back up, it SUCKS!)
I spent 20 minutes at z4/race pace, and in total rode about 24 miles.
At about 3:30 Todd and I checked the pool, but the pump is still 'broke' so we headed back out to Mahukona, this time to swim! It wasn't windy at all, but very choppy. It made the swim really pretty annoying and I felt a little dizzy, but I powered through it anyway. Swam about 40 minutes, with 1 8 minute and 1 4 minute higher intensity swim. No way of knowing how far I swam, but based on my usual pace let's say just about 1900 yards.
RAWK!
I spent 20 minutes at z4/race pace, and in total rode about 24 miles.
At about 3:30 Todd and I checked the pool, but the pump is still 'broke' so we headed back out to Mahukona, this time to swim! It wasn't windy at all, but very choppy. It made the swim really pretty annoying and I felt a little dizzy, but I powered through it anyway. Swam about 40 minutes, with 1 8 minute and 1 4 minute higher intensity swim. No way of knowing how far I swam, but based on my usual pace let's say just about 1900 yards.
RAWK!
Wednesday, April 16, 2008
"masters swim" swim workout
So, since we can't actually GO to a master's swim workout because we're too lazy to drive up to Waimea at 5 am on whatever day of the week they hold it (fuck that!) we're forced to come up with our own version of a master's swim workout. Which of course is less intense because there's no coach and you're not surrounded by faster swimmers who will run you over and/or give you annoyed looks if you slack off. But in any case, here's what I do instead on that day, which is an amalgam of some workouts our old tri coach gave us.
note: swim workouts tend to be described in terms of 100's. Our pool up here is 25 meters across, I believe, so 100 would be across the pool and back twice, which is two 'laps'. A 50 is one lap.
warmup: 3x100 of this pattern: 25 freestyle 25 breast stroke 25 backstroke 25 freestyle
then, 500 freestyle at a fairly easy pace
then I do some drills:
100 kickboard
15o pull buoy
150 single arm drills
then another 500, this time alternating 50 easy and 50 sprint (or at least pretty hard)
cooldown 2x100 same as warmup, free/breast/back/free
that adds up to 1900 meters total. Unless of course our pool is actually 25 yards across. I should find out!
note: swim workouts tend to be described in terms of 100's. Our pool up here is 25 meters across, I believe, so 100 would be across the pool and back twice, which is two 'laps'. A 50 is one lap.
warmup: 3x100 of this pattern: 25 freestyle 25 breast stroke 25 backstroke 25 freestyle
then, 500 freestyle at a fairly easy pace
then I do some drills:
100 kickboard
15o pull buoy
150 single arm drills
then another 500, this time alternating 50 easy and 50 sprint (or at least pretty hard)
cooldown 2x100 same as warmup, free/breast/back/free
that adds up to 1900 meters total. Unless of course our pool is actually 25 yards across. I should find out!
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