Tried out some USRPT 75s today, I gave them a little extra rest (30s vs my usual 20s), again to try and keep from returning to old habits, and continue to adjust to the new stroke (higher stroke rate, mostly). Felt good, didn’t get too gassed.
WU: 3x100 drills
MS: 30x75 USRPT @ 1:11 (30s): failed at #18, #25, finished remainder at pace
CD: 100ez
2500scy
the failures were pretty spectacular. I was kinda alternating between 1:10/11 and the occasional 1:12 (which I couldn’t decide if I should call a fail). Then suddenly, on #18, it was 1:14…and it was all I could give. I thought I it was another 1:10 effort…but, no. Same with #25. But, I finished strong with a 1:10 on #30.
Honestly, the hardest part from a technique standpoint was the final 100ez. Its soooo tempting to glide the extend on those strokes. Jumping right back into the catch and slowing down the pull, and recovery feels very unnatural. What I WANT to do, is PULL, recover, glide, PULL, recover, glide…keeping the “windmill” going (just slower) is really hard mentally; and maintaining balance while doing that is kinda tricky, too. I think I’ve been using the pause/glide out front to unconsciously restabilize. Immediately, engaging the catch seems to change the way you need to hold your core…and I haven’t quite got that rhythm down, yet.
I was trying to figure out if I should or can taper for a 2 mile ocean swim on my 5k a week of training. Decided to do a kicking/moderate sprint workout to sharpen my start speed, and not get too burned out from too big a week before race day.
10x100IM kick@2;00/50swim@1;00(kicks 1;51 to 1;44)(swims 37 to 33)
300 steady pull@4;00(3;45)
200 free kick(1;51)
2000SCY
Gonna shut it down for the next couple and hope for feeling fresh on Sunday!!!
Fatigue’s catching up to me. Had an awful run this morning, and didn’t feel much better in the pool. Only had a limited amount of time, but wasn’t up a 2200-straight pull, which is my go-to for a sub-30 minute workout, so it was a 500,400,300,200,100 pull on 7/6/5/4/3 minute intervals holding 1:16/100y pace. 1500 yards in a quick 23.25 minutes.
First tri of the year is next Saturday. I’m looking forward to a little unloading.
The idea was to take a few breaks today to drink water, since I was dehydrated, plus I wanted to give some honest efforts. My “Give-a-shitter” was broken yesterday, and it was sprint day with the squad, and My batteries were at like 2%.
Today:
600 free
400 snorkel
6 x 100 @ 1:35, faster than 5000m pool race pace (1:23s across the board)
400 snorkel
10 x 100 @ 1:40, faster than above, but not at best average, swim smooth (1:20-1:17)
400, snorkel, paddles, buoy
600 as 50 breaststroke, 100 free with paddles
6 x 100 as 50 faster than above pace, 50 easy, no set interval
I was short on time today. I had to take the Mrs to Boulder 70.3 checkin and bike racking.
400 swim free
400 snorkel
15 x 100 @ 1:50 holding fast pace (1:17, 1:16, 1:15 across the board until 1:17 last two)
400 with fins and paddles, 50 breastroke with dolphin kick, 50 over kick free
150 easy
I was trying to figure out if I should or can taper for a 2 mile ocean swim on my 5k a week of training. Decided to do a kicking/moderate sprint workout to sharpen my start speed, and not get too burned out from too big a week before race day.
10x100IM kick@2;00/50swim@1;00(kicks 1;51 to 1;44)(swims 37 to 33)
300 steady pull@4;00(3;45)
200 free kick(1;51)
2000SCY
Gonna shut it down for the next couple and hope for feeling fresh on Sunday!!!
Best of luck during the open water race on Sunday.
Speaking for racing, one of the women from one of our local clubs is racing at Pan Am Masters this week so she was sending result and psych sheets. Men’s 60-64 goes tomorrow and there is Djan Madruga from Brazil in that age group. He has the top 60-64 seed time with a 4:37! I think you raced him in tri during your days as pros.
??? I sorta get the short cool down… But, what the heck? I think you are being obtuse on purpose!
I should just put this in my sig line…
I push off on my left side. In order to see the clock during push off, I need to start at the end of the pool opposite the locker room end. So, I walk to that end of the pool, and get out on the locker room end. This results in workouts ending in 25 or 75. A 25 is worth 0.25 ST points (because 100 yds = 1 pt). If I got out at the end I started from, I’d lose .25 pts
today 3.2 mi run, 1975 yd swim
8 x 100 on 1:30
50 kick
11 x 100 on 1:25
25 kick
felt fine and could have done more on 1:25 but that’s what I had time for.
M/S:
4 x 400 as
100 with first 75 smooth building to fast on last 25
100 50 smooth build to last 50 fast
100 25 smooth last 75 fast
100 fast
~ 20 seconds rest between 100s
C/D
same as W/U
2400 scy
Mostly just focusing on establishing a good catch
.
Men’s 60-64 goes tomorrow and there is Djan Madruga from Brazil in that age group. He has the top 60-64 seed time with a 4:37! I think you raced him in tri during your days as pros. //
Ya I knew Djan pretty well back in the day. HE was legitimately one of the best 3 triathlon swimmers of all time, still is historically. A lot of people dont know this, but he also put on the first ironman in Brazil too. Wouldn’t surprise me if he is still that fast over 60, he should be that fast!!! If you get ahold of results, post them up here and we can see how the old farts are doing. For me it is the 2 miler tomorrow, so another taper workout today;
12x100(3swim@1;50, 1;27 to 1;24) 3buoy@1;40, 1;24 to 1;22) 3 pull@1;30, 1;17 to 1;15) 3 IM kick@2;10, 1;57 to 1;50
I did Don Burns mile this morning, although it wasn’t really a mile as I got 1480 yards on my watch.I came in 2nd in 60-64, just 40 seconds behind a friend whom we duke it out in OW races and it’s been about 50/50 who wins. Despite my horrific back issue (another surgery with rods fixing the lumbars coming up), I held about a 1:19/100 pace. The water was just over 75 and fairly calm, just a little wind chop. Oh yeah, and I swam over 7000 yards in the ocean yesterday… what a way to taper!
He’s a baller. Peaty might be the biggest draw missing from the men’s side of the split Pan-Pac/European champs next week.
Something that I have noticed, as a shift in swimming from when I was competitive 20 years ago, is the body type of breaststrokers has becoming increasingly more like a linebacker (Peaty, Cordes, even Dressel is pretty beefy). I suppose Ed Moses was somewhat stockier than the average swimmer, but 20 years ago it was usually the sprint fly types that were the beef cakes, and now I think the sprint breast guys take that title.
Of course, over the last 20 years with the increased visibility of swimming, due in no small part to Phelps and NBC’s increased marketing of swim coverage, there are just plain more quality athletes choosing to be swimmers these days, as well as better strength and conditioning programs (Lochte really peaked when he started doing hard core strength stuff like flipping large tires, which definitely wasn’t in the program when I was at UF).
So I did my first race in forever, and it showed. I know I wasn’t in shape for 2 miles but thought it would be a bit better. My watch said 54 but they gave me a 56;12, so not sure what is going on there. It was a head current the whole way, I opted to go outside thinking it would be less, but it was more actually(figure I added on250yds). But that happens when you gamble on conditions and currents, some you win, some you lose.
But it was great to be back at it, had to remember how to draft good and swim with ocean water in my lungs and belly!! About 8 to 10 minutes off the AG leaders, so definitely some work to do. Did this set today to get some of the sore out of my body;
