Yanti and Lynn, Mentors of the Manatee Melee: FULL (Page 6)

christina322 - 2011-04-19 8:52 AM

Thanks for posting the swim program.  I have totally been slacking on my swimming.  I'm back in it today--it's been a few MONTHS since I have been in the pool.  Yikes.  I will let you know how it goes.

Yesterday I went running.  Ugh!  My heart wasn't in it so I didn't challenge myself as much as I could have.  I am getting so bored running on the treadmill.  The weather here has been so cold and rainy that going outside is not an option.  Any suggestions on how to make my runs more interesting? 

Have a great day everyone!

 

Asalzwed - 2011-04-19 12:51 PM

 

Maybe try doing some high intensity interval training every other week. It definitely keeps things interesting on the treadmill! 

Here are two different sessions I do:

Session 1

warm up

1 minute all out sprint

2 minute easy

2 minute moderate

Do this x4  

cool down

Session 2

warm up

2.5 minutes walk at max incline

2 minute moderate jog

30 second all out sprint

do this x4

cool down

 

 

TriAya - 2011-04-19 12:24 AM Hm ... the swim program is in Word 2007, so if you're using a prior version, it won't open (could try saving it, and then opening it from the file as well). But in any case, I'll cut and paste it in as a following post. My sister was a swimmer way back when, so if you don't understand some of the instructions or terminologies, ask away!

christina322 - 2011-04-19 8:52 AM

Thanks for posting the swim program.  I have totally been slacking on my swimming.  I'm back in it today--it's been a few MONTHS since I have been in the pool.  Yikes.  I will let you know how it goes.

Yesterday I went running.  Ugh!  My heart wasn't in it so I didn't challenge myself as much as I could have.  I am getting so bored running on the treadmill.  The weather here has been so cold and rainy that going outside is not an option.  Any suggestions on how to make my runs more interesting? 

Have a great day everyone!

 

Asalzwed - 2011-04-20 2:51 AM

 

Maybe try doing some high intensity interval training every other week. It definitely keeps things interesting on the treadmill! 

Here are two different sessions I do:

Session 1

warm up

1 minute all out sprint

2 minute easy

2 minute moderate

Do this x4  

cool down

Session 2

warm up

2.5 minutes walk at max incline

2 minute moderate jog

30 second all out sprint

do this x4

cool down

 

 

crystalashworth - 2011-04-18 10:30 AM

Morning Manatees!    I had my first Master's Swim class this morning @ 5:30am - woot!  It was actually my first time back in the pool since my tri on 03/20, so almost a full month.  What??!   I was 'recovering'.  hehe.  But it felt good to get back to it.  And guess what???  Our coach is Olympic Gold Medalist, Misty Hyman!  She grew up right in the area of Phoenix where I live, and she teaches at this community pool right down the street from my house.  My kids actually go there at the end of every school year for a pool party.  How cool is that??    She also kicked off the swim portion of my triathlon last month as well.  She is SO nice.

Anyway, most of the drills we did were definitely new to me.  I'll try and remember what we did.

Freestyle warm up -- 3x50

Back drills (don't know what else to call them -- we had our arms over our head in a 'dive' position the whole time and then just kicked)  --  3x50

Kick drills -- 3x100

Dolphin (on our back) -- 3x50

10 and 10 (this where we kicked 10 times on our right side, then put face in the water and switched to the left side and kicked 10 times, repeating that combo)  --  4x25

It was a great feeling to get exercise in that early in the morning -- and it always helps to have other people there doing the same thing, as well as someone encouraging you and pushing you.

Hope everyone had a great weekend!

Grainne Wynne - 2011-04-18 8:09 AM

Also If anyone can help with an issue of mine, I have a wardrobe issue with the swimming. (sorry gentlemen) I am trying to find something that will work for both the swim and the run. I am much bigger on top than the bottom so I have already tried and rule out a tri-suit. ( I looked like the "Bud Girls") Not a pretty sight for a middleaged mother I need support for my full figured problem, any ideas are greatly appreciated.

Regards

Grainne Wynne

mackjenn - 2011-04-19 5:39 PM

Hey Manatees - lurker here.  I've been watching some of your posts and wanted to pass along personal experience.  Was doing great with training in March (base) and then hit my build phase.  Although length did not increase, intensity did and it wrecked me.  My diet was off and I quickly lost 5 lbs; however, I lost a lot of performance too - dehydrated and fatigued a lot.  Part of it was giving up meat for lent, but also just not getting right balance of foods (carbs, protein, fat).  Back at it now, but learned a lesson – KEEP A BALANCED DIET!!!

Back at it now and I thought I would share my hill work I did on my “off” day yesterday.  Ran ~ 5k and took 1hr, 14 minutes to do it.  The 1^st mile was about 2000 foot elevation gain (from 6500 to 8500 feet above sea level).  Killer workout and ultimate stair master – about 2700 steps and many of them are knee high.  Ever inColorado Springs – a must do workout.  Posted a few pics – unfortunate part is that what appears to be the top is actually a false summit – only about 2/3 of the way to the top.

TriAya - 2011-04-18 10:26 PM

“A”  Workouts (about 1500m)

A1.   200 WU, 8x50 drill, 10x50 @:10, 3x100 easy/medium/hard, 100 CD

A2.   200 WU, 8x50 drill, 8x100 @:15, 100 CD

A3.   200 WU, 8x50 drill, 4x150 @:20, 200 form, 100 CD

A4.   200 WU, 4x50 drill, 50-100-200-300-200-100-50 @:20, 100 CD

 

“B”  Workouts (about 2500m)

B1.   300 WU, 8x50 drill, 8x100 @:15, 8x50 @:05, 8x50 @:10, 200 CD

B2.   300 WU, 8x50 drill, 3x200 @:20, 4x100 @:05, 3x200 @:20, 200 CD

B3.   300 WU, 8x50 drill, 6x(100 @:10, 150 @:15), 3x(either 50 or 100) stroke, 200 CD

B4.   300 WU, 8x50 drill, 6x200 @:20 (easy/med/hard, repeat), 400 med-hard (last 200 form), 200 CD

B5.   300 WU, 8x50 drill, 50-100-200-300-400-300-200-100-50 @:10/100, 200 CD

 

Workout Key

WU = warm up

10x50 = (for example) 10 reps of 50m each

@:10 = (for example) 10 seconds rest between each rep

form = focus on swimming with perfect form

stroke = anything but freestyle

CD = cool down

• Workouts are guidelines. You can add reps, take some away, etc.
• Other strokes (primarily back or breast) can be done as part of warm up, cool down, or drills.

 

Drills

Select a drill; do that for 50. The next 50 do normal stroke, focus on incorporating the drill technique. To change it up, do all drills, or just some with a 50 stroke following.

Catch-Up: Freestyle, but touch lead hand with the recovering hand before taking next stroke. Focus on long, full, gliding strokes.

Fist: Swim freestyle with hands in fists. Focus on forearm as a paddle / maximizing pull efficiency.

Barrels: Pretend you’re swimming over barrels, your hand has to enter in the gaps, and you move forward by pulling back on the barrel.  Focus on entry, quick vertical forearm, and pulling straight back.

High Elbow: Keep your elbow bent ~90-degrees underwater and close to the surface. Focus on getting forearm vertical quickly after catch and pulling back on water.

mackjenn - 2011-04-19 3:39 PM

Hey Manatees - lurker here.  I've been watching some of your posts and wanted to pass along personal experience.  Was doing great with training in March (base) and then hit my build phase.  Although length did not increase, intensity did and it wrecked me.  My diet was off and I quickly lost 5 lbs; however, I lost a lot of performance too - dehydrated and fatigued a lot.  Part of it was giving up meat for lent, but also just not getting right balance of foods (carbs, protein, fat).  Back at it now, but learned a lesson – KEEP A BALANCED DIET!!!

Back at it now and I thought I would share my hill work I did on my “off” day yesterday.  Ran ~ 5k and took 1hr, 14 minutes to do it.  The 1^st mile was about 2000 foot elevation gain (from 6500 to 8500 feet above sea level).  Killer workout and ultimate stair master – about 2700 steps and many of them are knee high.  Ever inColorado Springs – a must do workout.  Posted a few pics – unfortunate part is that what appears to be the top is actually a false summit – only about 2/3 of the way to the top.

Hollz - 2011-04-15 4:10 PM

um....can I say something here? Started last year and you completed a HIM-holy! cow! Dorthy! as one of our other "tees said in here earlier...that is IMPRESSIVE!!! Hats off to you ChicaAH.MAY.ZING!

TriAya - 2011-04-18 8:13 AM

 ocean swim in.

kussmaul - 2011-04-17 3:49 PM

The Warrior Dash was a lot of fun.  Wearing ears and carrying a Easter basket full of eggs definitely slowed me down.  I had a Peeps necklace that was also a little annoying, but they kept falling off.  I left a trail of eggs and Peeps behind me.  A couple people were unhappy about being passed by a bunny

 

cggale - 2011-04-18 8:28 AM

Well, I did my tri yesterday and I didn't do as well as I hoped.  I improved my swim by about 16 seconds. LOL.  The swim was a struggle as I was fighting 3-4 people the whole time in the pool!!  One guy in particular (aka, Harry Guy) didn't want me to pass him.  Everytime I would try, he would start side kicking!!  Talk about unsportsmanlike conduct.  Oh well, I survived and at least I did improve.  That was the goal.

My bike, I did NOT improve.  I did worse than last year.  The conditions were very windy.  I just didn't have the power to get through the wind.  I know now that I need to work on the bike.  If I'm going to do this HIM, I've got to spend more time riding.  Now that the weather is getting a little better, I have no excuses!!

My run was great.  I can always count on my run to pull me through.   

Overall my time was about a little less than a minute slower from last year.  I got 6th in my age group, so a pretty competative field this year.  My twin placed 2nd OVERALL!!  She rocks!

I had a great time and that is what truly matters.  This is a great triathlon for newbies and veterans.  It's fun to see the kids participate as well.  So I can't complain too much.    

I'll post a race report later in the day.  Thanks guys for your support.   

trainforacure - 2011-04-20 10:29 AM

PURPLE with envy!! LOL Although I grew up in a tropical/Caribbean island, it wasn't until last year that I did a real OWS in the ocean!!! OMG! There's OWS and then there's OWS in the ocean!! What a beautiful experience! Did 2 sessions, 2 hrs each, in 3 days in clear, turquoise waters! Saw corals and lots of neon colored fish! Needless to say, Cozumel will be my first IM

mackjenn - 2011-04-21 2:31 AM

Ocean swim in...Any chance I'll get to see those beautiful fish and turquoise waters in the san fancisco bay this june?

mackjenn - 2011-04-19 5:39 PM

Hey Manatees - lurker here.  I've been watching some of your posts and wanted to pass along personal experience.  Was doing great with training in March (base) and then hit my build phase.  Although length did not increase, intensity did and it wrecked me.  My diet was off and I quickly lost 5 lbs; however, I lost a lot of performance too - dehydrated and fatigued a lot.  Part of it was giving up meat for lent, but also just not getting right balance of foods (carbs, protein, fat).  Back at it now, but learned a lesson – KEEP A BALANCED DIET!!!

Back at it now and I thought I would share my hill work I did on my “off” day yesterday.  Ran ~ 5k and took 1hr, 14 minutes to do it.  The 1^st mile was about 2000 foot elevation gain (from 6500 to 8500 feet above sea level).  Killer workout and ultimate stair master – about 2700 steps and many of them are knee high.  Ever inColorado Springs – a must do workout.  Posted a few pics – unfortunate part is that what appears to be the top is actually a false summit – only about 2/3 of the way to the top.