mayday! mayday!
split my run around my swim as the pool has limited hours right now
5.2 mi run 48:49
625 yd swim (600 straight, 25 kick)
5.3 mi run 49:43
.
First!
No swim though. Just weights. Our dog has a vet appt tonight, so I won’t be able to get to the pool.
legs are a little sore from Monday’s squats, so I did more squats. Managed 50 pushups too (15, 15, 20). and added 10 lbs per side to bench press (dumbbells).
3300 SCM this morning
300 wu
3x200 pull descend (2:39, 2:36, 2:30)
4x50 IM order
100 kick
18x100 on 1:30 - mostly 1:14s with a few 1:15. Last 3 1:13, 1:13, 1:12.
300 cd
Happy with those 100s. Every time I slipped to 1:15 I was able to right the ship and get back to 1:14 by focusing on the little things I need to think about.
1mi run to the pool
300 easy
8x50 drill
2x { 500 build on 6:30, 5x100 strong on 1:25}
50 easy
3mi run loop back to the office, pretty hard most of the way.
500’s: 5:46/5:39
100’s: 1:04’s first round, 1:03’s second round
Managed to make it to practice. Vet was able to see us a little before the scheduled time.
600 SKP
3x100 kick
4x100 pull w/ paddles
100 smooth
Main set
4x200 @3:10 d1-4 (fastest 2:28, slowest 2:45)
4x100 @1:45 d1-4 (1:30 down to 1:14).
4x50 @ 55 d1-4 (42 to 34)
100 ez warmdown
2900 m total
ETA- the fun part was that I couldn’t see what was coming up, so when coach said to do the 4x200’s I went pretty hard on the 4th one. Then she said to go straight into the 4x100’s. I thought I was gonna die.
Great 2 days for training. Yesterday, hit my run 10K PB 46:11. Crazy to think my first 10K run 3 years ago was 1:02.
Today, did a 40K z2 workout in the AM. Then ran 4K to the pool for SPRINTS!!!
Warm up and Prep sets were way too complicated to remember. A bunch of stuff practicing breakouts and then swimming underwater with fins.
MS: 3x
7x25 @ 1:00. Plenty of rest, but it was an all out effort.
75 moderate (~200 pace)
250 easy
1:00 rest and reset
Total was 2650 SCM.
I’ve never been a sprinter so I use these session to practice breath-work and a very strong kick, something I’ve always struggled with.
Great job on the 10k! I can’t even run 10 metres right now, so that’s impressive to me.
First May swim; IM focus
300s/300k/300p
400IM on 7:00 (6:05)
4x100 stroke on 10 (5:50)
300IM on 5:15 (4:29)
4x75 on 10 (4:10)
200 IM on 3:30 (2:58)
4x50 on 10 (2:49)
6x50K on 1:15
4x50 Stroke on 60 (37-46)
8x25 stroke on 30 (17-21
100 cool down.
Had to share a lane with elementary backstroking lady who couldn’t swim straight. Luckily no collisions.
How did I miss this May fish thread?
Cdn Masters Nationals in 22 days! Time for some panic training!
Panic training? I thought we were tapering already!
j/k - 3700 SCM this morning
300 wu
4 x 800 as:
1 - 800 with 60s rest (10:37 - still getting warmed up for the first 5-600)
2 - 2 x 400 with 30s rest (5:10, 5:12)
3 - 4 x 200 with 20s rest (2:35, 2:35, 2:35, 2:36)
4 - 8 x 100 with 15s rest (1:16 x 5, 1:17 x 2, 1:16)
200 cd
How did I miss this May fish thread?
Cdn Masters Nationals in 22 days! Time for some panic training!
Dev, I was meaning to send you a note as I will be in Ottawa for the Half Marathon, but it looks like the same weekend as nationals and we’re trading cities (I’m Montreal based)…another time.
Fly technical set for breakfast this AM. It was with the head coach for the McGill Varsity team, so I was happy to get the feedback.
Lots of emphasis on the kick, and timing, which can be an issue for me as I fatigue. I have a tendency to overcompensate with a powerful pull in all my strokes, and its something that can really hurt you in fly.
Pretty much all drills, but the one drill I think will help me the most on correcting my kick timing issue is 3 cycles one arm fly, then two full stroke. I couldn’t really complete it more than twice per 25 because I was at the end of the pool, but was able to mentally visualize the difference and where I was going wrong.
Not the most yardage, since there was a lot of time spent talking/analyzing, but still got in 2600SCM.
yesterday 5 mi run
today
5 mi run
425 yd swim
3.3 mi run
.
3958 yard ocean swim. No wetsuit. Temperature was patchy – 57 to 60°. A kiwi joined our group, Alistair. He’s powerful. I was pretty much race pace (although that cold water probably slowed me a bit on the return swim – ears ringing, toes numb and slight disorientation) and Alistair pulled about two minutes on me on the return. Meh… I probably have at least 15 years on him.
7.2 mi run w/ 3 x 2 mi @ 8:34/mi
1025 yd swim (200/400/50 kick /200/50 kick/100/25 kick)
.
Swam with the Masters team today (scy)
400S/200K/200P
6x50 on 50 (37-35)
400 P on 6:00 (5:05)
100 on 1:30 (1:13)
300 P on 4:30 (3:50)
2x100 on 1:30 (1:15)
200P on 3:00 (2:45)
3x100 on 1:30 (1:15-18)
100 easy
100 fast: 1:09
200 easy
2900 scy
.
Lane swim this morning, had a lane all to myself in a nearly empty pool. AG team was in the deep end, but the shallow end had just one other swimmer.
When I jumped in I hadn’t quite decided what I was doing, so all the toys came out.
Wound up doing:
600 skps
4 x 400
100 ez
4x200
150 warmdown
400s were: 1) neg split 2:35/ 2:32 for a 5:07
2 ). 200 kick, 200 pull
3) 400 IM ez
4 ) neg spit. 2:33/31 for a 5:04
200’s were the same thing but 200’s. 2:26 on the quickest (last) one.
yesterday
44 mi bike
today
5.4 mi run w/ 1.7 mi @ 8:20 and 2 mi @ 8:13
625 yd swim
200 swim + 50 kick + 200 swim + 50 kick + 100 swim + 25 kick
.
1800 scm this afternoon. Wanted to go a bit longer but the swim team kids kicked me out of the pool.
300 wu
30x50 on 1:01
Started out holding 36s then dropped to 34s over the first 10 or so and held that until the last few and then down to 30s at the end. Felt great, could have crushed a long hard set if I had time.
Nice aerobic day. Mostly.
600 skps warmup
4x100 (25 scull, 25 drill, 50 swim)
Main set
16 x 25 @30 (4 fast, 4 smooth, twice through). 3 of the fast repeats were fly
8x50 d1-4 @ :50
4 c 100 build @ 1:35 (last length fly on each)
2x200 @ 3:00 even pace (2:33, 2:33)
200 ez warmdown
2800m total