SPRINT & OLY FOCUS - closed (Page 10)

Have a safe night.

Good to see you start the formal plan. Today's sessions were a 6 k easy run and a 2100m swim with a focus on front end speed.

Did this set 2x
4x25 Fly @30
50easy
4x25 Free @30
50easy

25s are flat out

2nd main set
10x50 @50
Hold 32-33/50 which is 800 pace

Did my 400m time trial tonight. I guessed that I could probably do it in around 7:30... the time ended up being 7:33 so pretty good guess. I think I went a little hard at the beginning so will make pacing adjustments next time. Did a bunch of 100s afterwards and was hitting 1:40 pretty consistently so it didn't appear as though the 400m took too much out of me.

good start.

\You have better performances in you as you get stronger.

Weekend bump...

First race of the season next weekend. 525m (pool) / 17.5 km (3x5.8km) / 5 km (out & back).

^ I'm assuming since it's a pool swim it'll be a seeded start... so I'm guessing you'll be heading off pretty early Bo. Do you like starting in front like that or do you feel like having people to catch has a positive impact on your performance?

Semi seeded ... they asked for a time range on a google form. The fastest choice was sub 10. I am probably going to be around 6 wall to wall for 525. The time starts when you walk accross a mat and split ends after you exit and go over another. Not precise by swimmer standards.

I will just try and figure out what is best in my wave and do that. Likely first in the group makes the most sense. The waves are grouped. Group 1 is the slower seeds and group 2 the faster seeds. Again I describe this as semi seeded since they are grouping by some really wide tine ranges.

Did a short swim today. My son has been tagging along lately and my sessions have been shorter as a result. I still try to do some intense intervals though. Today I had 3 sets.

4 x 50 @ 1.15 25 Bk/ 25 Br strong effort (200 IM prep)

Later I did
2x
4x75 @ 1.45 hold 48 or better (1.04/100)
100 easy

Round 1 was about 1.02-3/100 pace
Round 2 I pushed it harder 1.00-01/100 pace

The boy continues to swim better week by week. He even ran 1 k after swimming 500m.

I want to go for a set where all 8 or maybe 12 are 46 or faster.

Gotta go and drive the loop on Thursday or Friday before it gets dark. I have to decide if its safe to ride the TT bike or not. There might be too much gravel and crap on the roads and I would ride my road bike. Its a sweet flow through layout by T1 for racers either going through to lap 2/3 or pulling off after lap 3 is done. Kinda like an on /off ramp system. I have run other events there before so just need to pick up my race kit and check out the roads.

Well I survived my first injury scare this week. Strained one of my deltoids doing some weightlifting last weekend - the pain was pretty acute at the time and it was still sore a couple of days later so I moved my Tuesday swim to Thursday. Lots of rest, ice all week. Wasn't sure what to expect when I got in the pool but it was all good: no discomfort and I had a good session.

I hope everyone else is having good luck staying injury-free.

Smart choices there that is an example of when to rest a minor issue and so it does not become a big one.

How is everyone doing. Just packed for my race. Late start at 11.30-12.00


It was below 0 (32) this morning... good thing I am racing later.

Well, how did the race go?

Training's going good on this end. This is the last week of my current run plan (all treadmill based) so next week I'll be hitting the track at the local high school for some speedwork. The local tri club is putting on an open swim clinic at the end of the month with video analysis so I think I'll head in to take advantage of that. Weather was awesome today (I think it hit 23) so I'll be taking the bike outdoors soon.

Scratchy throat though today - everyone in my household is sick, and I thought I was dodging the bullet but perhaps not. Junior Kindergarten is basically a giant petri dish. Seems like my daughter brings some kind of illness home on a monthly basis.

1st OA. Very very windy gust up to 65 km/h. Bike was not a hard loop, just dealt with the high winds. Around 8 or 9 C temps. Way too much gravel on one part so had to sit up and ride very conservative for part of it. Run was slow at 22.40.

1st Swim, Bike, T1/2
2nd Run

Week has been a little tough ...
MON - Swim
TUES - Short swim (1000)/ Run 1 mile (with my son)
Wed - Run 10.5 km 3 x 1 mile average 6.15
Thursday - Trainer ride 65 min hard with overgear work
Friday - Swim (1000) /Run 6.5 km easy
Saturday - Bike 30 km easy
Sunday - Swim 2000m 4x100 holding 1.07
8x50 under 33 @50 ...

Still sick over here. I took Monday off as I knew the illness was coming on, swam Tuesday, then took Wednesday off. Didn't feel too bad - just a sore throat so did my Friday run and Saturday ride... the sore throat is gone and it's now into my sinus area and I'm feeling wiped out. Could be just how the illness is progressing, or could be that I shouldn't have trained on Friday/Saturday. No run today, going to bed early. Hope I'm better for work tomorrow.

Good start to the season in last weekend's race Bo!

Rest hard.

Got another run in. Should be swimming next weekend for Masters Provincial chaMPs.

https://youtu.be/-z6_itRh4nUmy 8 year old tagged along swam 1600m today.

Work in progress for him...

Taking my 5 month old to the pool today for the first time (gonna sneak in some laps while we're there). It'll be a while before I've got her swimming 1600m but this is where it starts.

I'm planning on upping my swim volume to twice a week, and am looking to get some paddles to add that to my routine. A couple of questions:

1) What paddles do you recommend Bo? I remember you saying that the best ones in terms of reinforcing proper technique just have the finger straps, forcing you to keep a high elbow. Most likely I'd buy from Aquasport since it's a convenient location for me and they seem to have a good selection. Here's their selection of paddles:
http://shopaquasport.com/boutique/index.aspx?cat=8&subcat=25&lang=e...
What's my best option? Those Finis ones seem to be the only ones with just a finger strap.

2) What should I be doing with the paddles? Use them with a pull buoy or on their own? At the beginning or end of my set? I'm assuming shorter laps (like a 5x50?)

this one..... take the wrist strap off
http://shopaquasport.com/en/training_gear/paddles/arena_elite_hand_...

I prefer strokemakers but these are very close.

I usually use witH my pullbouy. Most of my longest intervals are pull. IE 6x200...

My sets of 3-5x 5x100 4 pace 1 easy I pull the last round usually.

For your needs a set of 100s would-be a good start.

Awesome, thanks.

Hoping all is well. Had a swim meet last Saturday. 4/5 races went well. The other one got away from me ...

Well 4/5 ain't bad...

Enjoying my upped swim volume - will get in 3 times this week (heading back to the pool with the kids today)

Also had my first encounter with the pot-bellied masters swimmer described by Dan in his swim etiquette thread on ST. Thus far all the people outswimming me were reasonably fit looking people, but there was a dude there this past thursday who was like a walrus - late 40s, big old potbelly, and smoking the rest of us in the lane. His speed and girth made for an impressive bow wave in the pool. Reinforced the importance of good technique.

How are things...

Hell froze over yesterday, feels good.

Yeah crazy happenings in Alberta... never thought I'd see that.

Things are going fine here - minor setback last week as my knee was pretty sore after attempting some speedwork on the local track. Pushed myself a little too hard. I think I'm going to stick to just tempo runs and zone 2 runs for now until I get more "outside" miles in my legs... I don't think I properly respected the transition from treadmill running to outside running.

Just over 3 weeks to go until the first race of the season...

Bump ... how is it going this week.

Ok week all things considered. Got a bit of a chest cold things that impacted my training for a few days but not too serious and didn't last.

Today I managed to get all three sports in (8km run this morning, 1km swim while at the pool with the girls, 20km ride before dinner this evening).