Ah, Maffetone isn’t a training program/philosophy I’m familiar with.
TC… You are familiar with what he espoused, which is aerobicly developing a big engine, so that when the time to go hard is now, you can. Cecil Coleman had a good quote. “The anaerobic work of today, is the aerobic speed of tomorrow”.
I’ve done a cycle of 10 weeks of anerobic key workouts, including two Olympic races. Now, I am seeing the aerobic speed as I re-ramp the distances upwards. Those two races, Rage and St.George Olympic were training C races. See where things are. Am pleased with the progress.
On a side note, swam yesterday. A group of ex-Division 1 types were doing their noon workout. One who I know is the best swimmer in town. Distance freestyler from Utah. In fact, he won Rage overall, wire to wire off the front. He is extremely generous in giving tips and demonstrating the right and wrong way. A couple weeks ago, he told me to do catch-up. So I really studyed the subject and got it down. It has helped immensely. Also, watched some Total Immersion of the fly. Before I was trying too hard with the kick and getting gassed with one lap. Yesterday did 3x100 IM with no problem. Coming in at 1:33s
Transition Set (1,000)
4 x through:
1 x 50 kick on 0:50
1 x 50 catch-up w/ alternate breathing on 1:00
1 x 50 sprint on 0:40
1 x 100 free on 1:40
Main Set (2,100)
3 x through:
1 x 200 on 2:40 (1:20/100)
1 x 50 on 1:10
1 x 150 on 1:55 (1:17/100)
1 x 50 on 1:10
1 x 100 on 1:15 (1:15/100)
1 x 50 on 1:10
1 x 50 on 0:35 (1:10/100)
Triathlon is though but one sport. But with many elements that are constantly evaluated. Take swimming for example. An IM swimmer. For many in that discipline, the achiles heal is the breast stroke leg. So that needs to be worked on. So the IM swim is a swim, but with 4 parts. Triathlon is the same, but of only 3 parts.
That’s what is so great about triathlon. So varied, no boredom. And the quest for constant improvement. And because it is an endurance sport, age is not the great limiter, but injury, the bane to all.
Transition Set (800)
4 x through:
2 x 50 kick on 1:00
1 x 100 (50 back/50 free) on 1:40
Main Set (2,400)
No reset between rounds. The 2 x 50 on 1:00 was easy/recovery.
** Round 1 (900)
2 x 200 on 2:45
4 x 100 on 1:25
2 x 50 on 1:00
** Round 2 (800)
2 x 200 on 2:45
3 x 100 on 1:20
2 x 50 on 1:00
** Round 3 (700)
2 x 200 on 2:45
2 x 100 on 1:15
2 x 50 on 1:00
Transition Set (1,200)
8 x through:
1 x 50 (1-4 (backstroke kick) 5-8 (8 kicks on your side then 1 backstroke pull to rotate to other side)) on 1:00
1 x 100 free on 1:30
Main Set (1,400)
2 x through:
1 x 50 back on 0:40
1 x 100 free on 1:50
1 x 100 (50 fly/50 back) on 1:20
1 x 100 free on 1:50
1 x 50 back on 0:40
1 x 100 free on 1:50
1 x 100 back on 1:20
1 x 100 free on 1:50
I made the 50s back on 0:40 but could not make the 100s fly/back or 100s back on 1:20. I was coming in at about 1:25.
i’m not devoted enough to record daily workouts, but I’m proud of suffering through a soecially hard day yesterday. After a beautiful wasted legs from biking I nailed a 7000m (long and short split between outdoor and indoor pool) and survived to talk about it. This isn’t my normal junk mileage of just hours in the pool, this was all speed work (bike and pool). All day today I just keep saying how much my ass hurts!! Arms and neck and lungs feel fantastic though.
I enjoyed the speed work so much I’m going to incorporate pyramids of 25/50/75 speed sessions. Starting to have fun back in the pool.
Set 1 (300)
1 x 300 as follows:
50 fly drill / 50 free / 50 back drill / 50 free / 50 breast drill / 50 free
Set 2 (300)
1 x 300 where each 100 was as follows:
25 dolphin kick on back, 50 free, 8 deck-ups, swim to where it gets shallow and then dolphin off the bottem until you get to the wall
Set 3 (1,500)
30 x 50 as follows:
Round 1 (all on 1:00)
2 x through 4 x 50 as follows:
-1 x 50 (25 dolphin kick on you left side / 25 dolphin pull with left arm)
-1 x 50 (25 dolphin kick on you right side / 25 dolphin pull with right arm)
-1 x 50 (dolphine the sallows on both sides, fly drill in the middle)
-1 x 50 free
4 x 50 fly all out
Round 2 (all on 1:10)
2 x through 3 x 50 as follows:
-1 x 50 (back drill)
-1 x 50 (back drill)
-1 x 50 free
3 x 50 back all out
Round 3 (all on 1:20)
2 x through 2 x 50 as follows:
-1 x 50 (breast drill)
-1 x 50 free
2 x 50 back all out
Round 4 (all on 1:20)
2 x through 2 x 50 as follows:
-1 x 50 free
1 x 50 free all out
Just joined the swim challenge yesterday for the first time. Past few swim workouts…
June 6
WU: 500 SKIPS (Swim Kick IM Pull Swim, by 100, pretty much my universal warmup)
Main set: 8x300 30 seconds RI (effectively on 5 minutes, all of them were within a second or two either way of 4:30)
CD: 200 Free/back
Total: 3100 scy
June 7
WU: 500 SKIPS
Main set 1: 18x 100 on 1:40
Main set 2: 4x 150 pull (no set interval, about 20 seconds RI give or take)
CD: 200 Free/back
Total: 3100 scy
June 9
WU: 500 SKIPS
Main set: 6x 400 30 seconds RI (averaged 6 minutes per for these, although I fell apart on the last one and went 6:08)
CD: 200 Free/back
Total: 3100 scy
Trying to get some of my swim form back… last september I did the 6x400 with an average of 5:40, feeling kinda slow by comparison.
Transition Set (1,200)
3 x through:
3 x 100 free (1:40, 1:30, 1:20)
1 x 100 kick on 2:00
Main Set (1,500)
Foucs of the set was the all out 100. You were supposed to try to descend the all out 100 as the preceeding 3 100s got faster. My 1st all out 100 was 1:11. The 2nd and 3rd were 1:09s or 1:10s.
3 x through:
3 x 100 (Round 1 - all on 1:40, Round 2 - all on 1:30, Round 3 - all on 1:20)
1 x 100 all out on 1:20
1 x 100 easy on 2:00
Cool Down / Garbage Yards (1,400)
6 x 50 on 0:50
6 x 100
6 x 50 kick (2 x through 1:10, 1:05, 1:00)
4 x 50 free on 0:50
Transition Set (900)
2 x through:
3 x 150 (50 kick/100 swim (2:50, 2:30, 2:10)
Main Set (2,000)
4 round of 5 x 100. The goal is to descend 100s 1-4 within each round. The 5th 100 on 2:00 is recovery.
5 x 100 (1:25, 1:30, 1:35, 1:40, 2:00)
5 x 100 (1:20, 1:30, 1:40, 1:50, 2:00)
5 x 100 (1:15, 1:30, 1:45, 2:00, 2:00)
5 x 100 (1:10, 1:30, 1:50, 2:10, 2:00)
It was fun, biked all over the place. Riding up cadillac is fun (three times on my own and once with a couple of my (non cycling) friends). Rode 65-90 miles a day, a good portion of which was getting across the island and back (102, not as much fun to ride on).
June 12
WU: 500 SKIPS
Main set 1: 8x200 pull (w/ big paddles and leg band) — broke the strap of one of my paddles on the seventh 200 on 3:30
200 kick
Main set 2: 8x100 pull (w/ small paddles and leg band) on 2:00
CD: 200 Free/back
Transition Set (1,000)
2 x 100 free on 1:40
1 x 50 breast kick on 1:10
2 x 100 free on 1:30
1 x 50 breast kick on 1:10
2 x 100 ree on 1:20
1 x 50 breast on 1:10
2 x 100 ree on 1:20
1 x 50 breast on 1:10
Main Set (1,600)
4 x through:
1 x 50 breast on 0:50
1 x 50 free on 1:00
1 x 50 breast on 0:50
1 x 50 free on 0:50
1 x 50 breast on 0:50
1 x 50 free on 0:40
1 x 100 easy free on 2:00
10k swim (slowly getting ready for SilverMan)
1000 free
shake out shoulders rest maybe 30 seconds
2000 free with large paddles
shake out shoulders rest maybe 30 more seconds
3000 free
shake out shoulders and sip some gatorade maybe 60 seconds
4000 free
Go eat…a LOT.