Ahhh...Wednesday. My weekly "I"m outta shape swim workout day!" Luckily it was Holding Pace 100's on descending intervals which were pretty easy intervals. Unluckily I am so outta shape the concept of holding pace just doesn't compute.
Speaking of not computing my Garmin Swim uploaded my workout but I've yet to see it on my Garmin Connect page. Oh well, let's just say it was a slow workout.
Warm Up 500 (I did 300 Swim / 200 Pull No Paddles) 3x100's Kick 15 seconds rest
Main Set: 3 Rounds 4x100's Holding Pace for all 3 Rounds. Intervals descended each round starting at 1:50 then 1:40 and finishing up 1:35. (UPDATE: The pace was your 500 yard race day pace! Like I'd remember what a race day is. Also we got an extra 30 seconds rest in between each round.)
When my data eventually appears I'll put up my splits. But the first round I was 1:21, 1:20 and I think then two 1:18's. The second round I was out in a 1:15 then 1:16 and then around the 15/16. The third round the first one I was out faster but then settled to the 15/16 range.
So not the best of times/splits but with once a week or once a month swimming I can't expect too much. Plus it's not like I'm not doing dryland workouts. I'm teaching six 60 minute spin classes, eight 30 minute spin classes and sub Core and Power (weight training) classes. Yesterday I did Power so my body was sore.
Total workout was 2,000 yards. Hopefully I'll get in the water this weekend. Last weekend I had another cold so I took time off from swimming.
My Progress for Go The Distance 2014 Month Total Distance Jan 2.76 miles (=4,850 yards, =4,435 meters) Feb 4.15 miles (=7,300 yards, =6,675 meters) Mar 1.14 miles (=2,000 yards, =1,829 meters) Total 8.04 miles (=14,150 yards, =12,939 meters) You'll need to pick up the pace to achieve your goal this year: My goal pace: 17.53 miles required as of today to reach my goal by the end of the event My actual current pace: 8.04 miles as of today
The one thing I always talk about when I talk to new members at the gym is "that numbers don't lie" in that when I first meet with them and do BMI/Body Fat % using one of those Portable Body Fat Analyzer. I tell them not to worry about those numbers on Day One that over time as our body changes sometimes we may gain more muscle but less fat but weight the same or even more. Or that we just may not see the changes in the mirror but to come back over time and retake your BMI/Body Fat % to see the changes. Because numbers don't lie. Which is why I like using the Garmin Swim in my workouts (Disclaimer: I purchased the Garmin Swim, my Garmin Forerunner 210 and Vivofit and wasn't approached by Garmin to talk about these products.) I like to see how "fast" or how "slow" I'm going. I love numbers and graphs. Now besides my Swim and Forerunner I wear on dryland my Nike+ Fuelband and Fitbit Flex. I use these to keep track of my daily activity. Yeah, I know I work all day in fitness so why bother? Well did I mention I like graphs? But these two devices are not water resistant enough for swimming. Yes, you can pay extra and purchase a water proof Nike+ from another company but that is extra. But now Garmin has introduced the Garmin Vivofit which is water resistant to 50 Meters. Now a quick search of the internet typing Vivofit and Swimming and several review sites report that you can swim with it. So I've decided to pre-order it. Figured it will work with my ANT+ Heart Rate Monitor so I can use it at the gym and still use it at the pool. It comes out the end of the month so look for a hands on test sometime after that. Check it out at Garmin.
I may have missed out of swimming this past weekend due to a cold but Joe kept swimming and here is this weeks workout from Joe -Warm Up: 600 swim 200 kick 200 IM DRILL 3x300 pull free, back, free (by 100 or 300) rest 20sec
Main Set #2: 4 Round 1 100 swim (ez) 1:55 1 100 moderate 1:45 1 100 mod-hard 1:35 1 100 hard 1:25 100 1 200 EZ 200 4500
This workout is designed to push the aerobic fitness a bit.
The first main set is freestyle and is on a quick recovery. Should be a good clip but again, maintain your stroke and work your walls.
The second set it intedend to be stroke, but I know when I did it I ended up throwing in some free to - -well, to make it easier.
My name is Joe Denton, I am a 41 year old swimmer in Seattle Washington. I've been swimming competitively since I was 11 (with an 8 year break in the middle somewhere) and find the pleasure to be worth the sacrifice. I swim with a few local master's teams in the Seattle area and also on my own due to scheduling conflicts. Because of that, I end up writing a lot of my own workouts which is something I've recently discovered I really enjoy. I end up reading a lot about the training techniques that are being developed and in my free time watch training videos on YouTube and other sites. My workouts tend to focus on stroke as I am primarily and IM'er, but I also do a fair amount of distance free training as I swim a few open water distance events as well (but those workouts tend to be in the spring/summer).
Lane 1 - Inside The Games posts "Former Olympian McKeon takes over reins of Australian open water program. Former Olympic swimmer Ron McKeon has been announced as the new national open water coach and performance manager by Swimming Australia."
Lane 3 - The Daytona Beach News-Journal posts "Spruce Creek product Lochte says he swam too soon after injury. Ryan Lochte didn't want to heed his doctors' advice. But when nature intervened, he had no choice. “I got back in the water faster that what was expected,” said Lochte, who swam in two events at Orlando. “The doctors still say that I should be more careful, and I said, 'Ahh, I don't want to listen to them, I want to get back in the water.' It started feeling fine. Then when I raced in Orlando, I don't know, something happened, something was wrong in my knee and it hurt, so I knew I pushed it too hard."
Lane 4 - The Sydney Morning Herald posts "James Magnussen moves on from Olympics scorn. The Olympic silver-medallist has grown physically and mentally since the 2012 Games and is ready for the chase again, writes Daniel Lane."
Lane 5 - The Telegraph posts "Good for you, Rebecca Adlington. If the Olympic swimmer has had her nose altered, well done. There’s nothing wrong with doing that if it makes you happy."
Lane 6 - People posts "Amanda Beard’s Blog: The Ups and Downs."
La Powerskin Carbon Flex présente une nouvelle construction brevetée V-Flex qui amène une plus grande flexibilité. Ce système apporte trois bénéfices aux compétiteurs.
V-Flex pour une grande flexibilité
1- Flexion de la hanche et liberté de mouvements L'amplitude de mouvement au niveau de la hanche est optimisée grâce à un nouveau positionnement des coutures. Elles se situent à l'arrière, au niveau du tendon ischio-jambier et remontent sur le fessier. Cette nouvelle « une ligne de flexion » au niveau des muscles fléchisseurs de la hanche diminue la résistance pendant la phase de flexion sur les plots de départ, pendant les virages et dans les mouvements de jambes en brasse.
2- Effet push-up Les deux coutures fessier créent une « ligne de tension » entre les deux zones d'ancrage du corps, limitant l'étirement sur cette ligne et procurant un effet push-up (poussée/soulèvement) en bas des jambes.
3- Retour élastique sur le mur Pendant la phase de virage, la « ligne de tension » aide la poussée sur le mur.
Les proportions de la combinaison ont été légèrement modifiées pour assurer une meilleure couverture du corps, et renforcer les effets de la compression intelligente.
Lane 1 - The Sacramento Bee posts "Malibu C and U.S. Masters Swimming Partner to Support and Encourage Swimmers. Malibu C, a Salon/Spa hair, scalp and skin wellness beauty collection, is partnering with U.S. Masters Swimming, the national governing body for adult swimming. The multi-year agreement provides Malibu C marketing, licensing, and promotional rights in the personal care products category."
Lane 2 - Go Swim posts "Backstroke - Goggle Under Back Kick. We've focused on backstroke kick before, but this is a small detail that can also help your entire body position."
Lane 3 - Daily Mail posts "The curse of Sydney 2000: As Grant Hackett enters rehab, how so many of Australia's Olympics swimmers have been blighted by drink, drugs and depression. Grant Hackett one of a number of retired Olympic heroes to enter rehab. Other Sydney 2000 teammates have battled depression and addiction. Ian Thorpe and Geoff Huegill have spoken out about their struggles. Transition from competition to retirement can be tough, say psychologists. Especially difficult for the Sydney team because of their major profiles."
Lane 4 - Bondi Rescue posts "Reidy and Matt Dee Speaking Different Languages | Bondi Rescue S9."
Lane 5 - USA Swimming posts "2013 Swim-a-Thon™ Contest Video -- Splash Aquatics-Makiki."
Lane 6 - Triathlete posts "Theories On Swim Development."