mcgilmartin's 2013 Mentor Group~ let's get swimming! CLOSED FOR TRAINING (Page 10)

As promised, here's a good challenging workout for you all to try.  Let me know how it goes.  This one is pretty generic, it should be good for everyone.

200 yards freestyle warmup 
(rest :30 between 100s)

8 x 25 yards hard as you can - resting :30 between lengths
(swim each length without taking a breath)

2 x 200 yards freestyle counting strokes per length 
(try to keep all lengths at the same number of strokes)

8 x 25 yards sprints (hard as you can again) -resting :30 between lengths
(swim each length without taking a breath)

2 x 200 yards crawl using a 2-beat kick

200 freestyle warmdown 

(swim slowly and relax)

T500m = 2:58
T1000m = 3:16
T1500m = 3:30

Yes!  So when I give you a workout that involves 10x100 at T-pace plus 2, you'll be aiming to come in at 3:18.

Did I mention you'll need to swim somewhere with a digital clock or get a cheapo Timex watch to do all these?

You guys are an awesome group.  I love the enthusiasm.  It makes the time I put into this so worthwhile!

Crystal clear. Will give your workout above a go this Saturday.

On a side note, I came across this article on Active.com

http://www.active.com/triathlon/Articles/Swim_drills_vs__swim_volume

Do you agree I should be focusing on drills over volume ?

Honestly, no.  I believe you get better as a swimmer by swimming.  By all means you should do drills every time you are in the water.  However, you should make drills no more than 10-15% of your entire workout as a triathlete.  You have 2 other sports to worry about and the swim is the shortest one.  Volume will make you swim better and it will improve your overall fitness.  

I'm sure there's someone out there who will disagree vehemently with me, but I'm sticking to my guns

Roger that,sir. You're the boss

Haha.  The views and opinions expressed here are my own ramblings and Beginner Triathlete takes no responsibility for bad advice I may dish out!

I did not watch it Matt.   Anything interesting? 

I'd watch it if I were you.  He wasn't really contrite, but he did admit just about everything.  Still a total egomaniac and a real jerk to boot.  

My work hours have been horrible and I have not had ANY time on the bike in the past few weeks - time to rectify that! 

We don't have tv here, so we can't watch all the drama unfolding...all I get is bits and pieces that I pick up here and there. No worries though, because I really don't have time for all that business!

Hope everyone is having a great month (well, better than mine at least) and getting lots of training time under their belt! Anyone planning on doing the Tour of Sufferlandria? As of right now, I have 5-6 people coming over to do it with me!

I used to be a big fan of his as I knew he started in Tri-land and his abilities were amazing.  So much for that.  His bullying of the people who challenged him is absolutely inexcusable.  I don't want anything to do with a guy like that.

Okay on to bike news.  I went and checked out the used road bike last night.  It is a Specialized Allez Pro circa 1996.  It has some scratches and dings on the paint, no major dents and is my size (although I'm still getting sized this weekend).  All the parts on it are Shimano 600's and are being cleaned and refurbished.  It's an 8 speed with the modern shifters included with the handlebar brakes.  He is changing out the handlebar stem to one that I can adjust for comfort or speed, adding wider handlebars, and putting new shifters on.  The bike I believe is steel and probably about 21lbs from the feel.  The bike shop guy thinks it will be a comfortable training bike that has enough elegance to use as a racing bike for several years.  It was originally designed as a racing bike but that was back in 1996.  The price is $640 assuming he doesn't need to do anything extra to the bike when he gets into the meat of refurbishing it.  The components are far superior to any new bikes under $1000 that I have found.  And get this Dave.....the bike has enough clearance for fenders!!!!  So I got that going for me...which is nice.   I laughed out loud when the shop owner told me that as I imagined how much crap I would get for riding with fenders on.  Then he said that none of the group rides in my area will allow me to play in their reindeer games without fenders.  Apparently I live in a rainy state and water and grime on the roads 9 months out of the year isn't good for bike components.  I wish someone would've told me that when I was born here.  Now I either have to suffer the cone of shame with fenders on my bike or move states.  I wonder if Kansas is too crowded.

What do you all think?  So far this is the best value below $1000.

I think its a winner!  

  I still have and ride this roadie from 1991  with shimano 600 (which indeed is equivalent to Ultegra.)  with friction shifters on the down tube     SO quality bike you will have there,  and will be useful to you even later when you get a tri specific bike.    

So what are you going to name it? 

How about Dorothy?

Don't you guys think Dave looks a lot like Lance Armstrong in this picture?  Even my kids think so.

So, swam again this morning.  700 yards and this time I did not feel so out of breath or worn out.

And then the funny thing happens - - - a guy talks to me in the locker room about "how I swim so slow."  I think he meant my stroke rate - which I think is still too high (24 strokes per length).  Not bad for my second session in the pool in about 6 months.

Now the really weird part - I don't remember seeing the guy actually swimming in the pool - he was just sitting on the steps.  I have to keep my eyes open and on the alert for this guy.

Less than a month to the Austin 1/2 Marathon. Ready for it and to be able to start swimming again. You all are making me envious, but with limited training time, gotta focus on the run for now.

bryan

Hey Guys, thanks for the feedback on your TT's and stroke counts.

To give you an idea of TT's, I did my 500 TT today.  First one was 7:15 for 500 meters, the 2nd one was 6:20 for 500 meters.  600 meter warmup to start.  Sometimes if you don't nail it on the first try you need to come back and have at it.  It obviously took my body about 1000 yards to fall into a rhythm that worked today.  If you don't like your times or form, have at it again!

Holy crap!  you are F-A-S-T  Matt  I knew that  but wow!

Thanks Dave.  I used to be able to do the 500 under 5 minutes!  Of course I was 19, weighed only 200 lbs, and didn't drink beer.  Still, I like to think my life has come full circle.

Bryan   Biggest bang for limited training time is the run anyhow!   you got it!     Gotta run...     :-)  

It certainly isnt all about the Yoga!    "not that there is anything wrong with that!" 

  ***Disclaimer***  Honestly Yoga is really hard and helpful, and would be a great thing to do on a regular basis.  especially if its HOT YOGA!  

Matt   do you think that weight has any bearing on swim speed?   I have no idea  just wondering