Skip to main content

Base Week 2 - Tuesday - 3000 Meters Swimming

AM Workout: 3000 meters swimming total

Workout Details:

Warmup: 800 meters

Primary Set: 1x1000 meters timed freestyle with 25m hard, submaximal swim every 100 meters, the rest of the swim at an aerobic pace that allows incomplete recovery.

Drills: Kick Sets - 8x100 meters kick with fins (2x100 butterfly kick, 2x100 back kick, 2x100 breast kick w/o fins, 2x100 free kick). Untimed.

Secondary Set: 1x200 hard IM, timed.

Cooldown: 200 meters

The primary set is unlike an ordinary 1000 meter swim set; it is a set designed to a) increase tolerance to anaerobic threshold  type workouts over a long distance swim, b) promote incomplete recovery through not rest, but maintaining the easier pace over the other 75 meters. This incomplete recovery promotes faster recovery overall and discipline to maintain form when tired. It's a great change from just doing a 1000 meter swim because I am forced to be very actively focused and engaged during the set, as compared to an ordinary 1000 meter set, where the mind can wonder, lose focus, and therefore, lose form and speed during the set.

The overall 1000 meter time is 15:34, about 30 seconds faster than my normal predicted pace. This set is tough, but also shows results!

The drill kicks were with kickboard and fins (except breaststroke, where fins are inappropriate) and leads into the secondary set, a 200 meter Individual Medley. The IM was very strong, clocking in at 3:12.

Overall a great workout today!

Weekly totals so far: 3000 meters of swimming and 4 miles of running. Cycling will start later today.

Comments

Post a Comment

Popular posts from this blog

RACE: WATCHUNG WINTER ULTRA

M Tu W Th F Sa Su Total Swim Off 2000m Off Off 2000m Off - 4000m Bike 15mi. Off 15mi 10mi 10mi Off Off 50mi Run 4mi. Off 5mi 4mi Off 21mi - 34mi RACE: WATCHUNG WINTER ULTRA Result: Did not finish (finished 2 of 3 laps for 21 miles) Conditions: Hazardous ice rutted trails covered with newer snow. Weather: Cloudy sunless day with temps ranging from 18 to 26 degrees. Little wind. Time: 5 hours 15 minutes. Pace was 15 min/mile. I had to make the decision to stop after 2 laps and is never easy to do so. These were easily the toughest conditions I've ever been on, although I have a feeling that this is the norm in the ultra world and that these conditions are tame considering where other ultras are held. That's OK though. Training in tough conditions will help me toughen up, right? Who knows, maybe I'll be out there one year at the Arrowhead 135 in northern Minnesota with temps as cold as 10 degrees below zero because of this race, right? Still, the positives I can take from thi
2 comments
Read more

Week 1 - Thursday - 20 mile Mountain Bike on Asphalt

PM: 20 mile Mountian Bike on Asphalt Course: 6 loops of Great Kills Park Time: 1:17:44 (15.5 MPH) Loop splits: 1) 14:01, 2) 13:37, 3) 13:19, 4) 13:41, 5) 13:15, 6) 9:45 (short loop) Weather: 65F, Windy, P. Cloudy With my road bike inoperable at this time, I have to do the next best thing and take my mountain bike out on the course, hence the noticeably slower speed. I will be on my mountain bike as well as on my Computrainer for the rest of the year while I shop around for a new road bike. As for the workout, this was again at an easy pace, so that I can gain the miles needed for my base. I ended up the workout very energetic, and not tired, which is what is needed in base training. Tomorrow I go back to the pool. For the week: 3000 meters of swimming, 30 miles of cycling, and 16 miles of running.
Post a Comment
Read more

Original Framework for 2011 Season

The 2011 season will have see 2 -3  100 mile ultramarathons. The one in May is the Massanutten 100, and hope to be in good base shape when I toe the line. I am not sure if I'm doing Vermont again, but I placed it into the framework just in case. My decision will depend on how the training works out.  The big "A" race has got to be the Leadville 100, The Race Across The Sky. This race absolutely scares the wits out of me because of the high altitude (10,000 ft+ in most places). I have got to be in pristine shape if I am to ever finish this race. Throw in a Double Ironman in October and a few other ultras and here is the overall framework for the season: (it's a bit hard to see from here, but click on the picture to see it more clearly) I have two sets of 4-week Base mesocycles in the beginning to adapt and set a good base, after which I start to build on that base for three mesocycles. This should put me on pretty good shape to tackle Massanutten. The longer Overdistan
Post a Comment
Read more