Silver polishing activities. A long way to Ironman.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Sun Nov 09, 2014 5:09 pm

Took Polly on the clubs junior cycle ride.
Very gentle 26km with an hour at a cafe where we met Dame Sarah Storey. (Handy for the club newsletter!)
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Tue Nov 11, 2014 9:11 pm

easy 2k-ish swim.
7x100 warming up. finished with a few 100's at 1:32 with 15 sec rest, just to see how that felt.
lots of fairly random stuff, some IM 50's, backstroke drills etc.
too much chatting, but i'd gone with the intention of a 'splash about day, so mission accomplished..
fast hundred for the day was 1:27
a bit later, faster 100 of the day was 1:24
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Wed Nov 12, 2014 4:23 pm

oooh, look. more swimming....~3km
Gym went out of the window. I want a week without soreness.

500m warm up 8:05. steady start, but I was fairly motoring by the end.
3x100m breastroke
4x100m backstroke
breathing drills
5x4x50 breathing drills, each 4x50 on 5,7, 9,7,5 breaths
Spent a while improving my underwater streamline dolphin kick. Managed to get 15m...
Fast 100 for the day 1:24. Not flogging myself to get this speed.
Some other bits and pieces.

Might have a spin on the rollers in a bit.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Fri Nov 14, 2014 6:01 pm

no spin on the rollers happened...
and I forgot to log yesterdays swim!
2.something k's
500m warm up 8:05
500m backstroke drills. finally getting a grip on how important a good kick is on your back!
5x100 backstroke @2:30 arr. 1:55
fast 100 1:27 :( hiss boo. first time under 1:25 in quite a while.
lots of underwater dolphin


today ~2.2km
500 warm up, slow start, first 200 in 3:25, finished at 8:05, so the last 300 were at 1:33-4/100.
500 breastroke drills
5x100 breastroke @2:30, arr.1:50-57
backstroke sprint 25's arr. 23>21, breastroke sprints arr. 23
bits and pieces and butterfly drills.
improved my butterfly on advice of pool guard.
cool down

half an hour run
5-10 mins warm ups and drills
3+3+5+1.5+2 tempo with minute(ish) rests. All at about 4:30min/km
About 4km covered in total. foot feels OK.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Mon Nov 17, 2014 6:01 pm

woke up to a shoulder spasm. always fun.

hoping a swim would ease it off. nope.
500 warm up 8:03, shoulder not so good.
1km of kick drills. Yay!
300m mixed breastroke and backstroke, much easier on the spasm.
100m easy with best technique was the only way I was going to go fast today, 1:27 and no real stress or stretch :) That'll do.
200m cool down

So although I'm a bit sore it was a good swim.
A hot water bottle and a couple of films is the order of the day.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Tue Nov 18, 2014 9:07 pm

shoulder still sore but OK
just giving me a crunchy neck.

easy swim today
5x100@2:00 arr. 1:34-6 steady
some backstroke bits and pieces
a little breastroke
easy(ish) 100 with nice kick and good form 1:29
8x25m dolphin attempts, first four without fins got about ~15m, borrowed fins and got further each time till I completed my first ever 25m length underwater :) YAY!
In the end, after trying for years, it was quite easy. :)

I think being forced to slow down is driving home the message that improving technique will improve speed...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Wed Nov 19, 2014 7:30 pm

Shoulder spasm easing finally, but only after another gentle session.

1.9km
5x100@2:00, arr.1:36>4. working far too hard.
300m back torpedo kick, 100, 4x25 hard(arr.27sec), 100
200 dolphin kick (managed a 50 without stopping which is new :) )
bits of breastroke and backstroke
8x25m underwater dolphin kick attempts, (17-8m success)
2x25 'neat' arr. 20 and 22
50 arr. 43
100 fast 1:27
bit of a cool down.

I'm definitely mentally ready to try and do a hard session, just need this spasm to be totally gone before I can.
Frustrating!
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Thu Nov 20, 2014 5:21 pm

Been a while since I managed a triple set in a day.

Up at 6am to run with my wife, 32min, 6km.
She was close to her speed limit and I was right at my current endurance limit :(
Actually rode to the pool! Shock horror. I haven't done that in ages to my shame.

I was trying to help a friend move his swim pace from ~2:00/100m
Started with 5 accelerating sets on 5min, 200 for him, 250m for me, last one with pull buoy. (My arrivals 3:56-55-54-53 and 3:50 :) 1km in 18:53, with ~3:20 rest.)
Oddly, although he nailed the accelerating sets 4:10>3:50 with the pull buoy he was at 4:15. Any ideas?
Possibly tired (low endurance is not something he is known for though), possible slower turns, but that slow?
I suspected a duff catch so I counted his strokes with and without buoy. They were the same. This has confused me.
I'm putting it down as an anomaly for now and will look at it again another session.
Then it was back to the plan, body position drills.
6x25m kicking on side with solid core and water bisecting face.
Going to take a while for him to get the hang of these!
Calf cramps all round (after his suggestion of vertical kicking drill!) meant a change of plan from the rest of the kickset!
doggy paddles to improve grip on the water. Again, something that's going to take time, but at least he's not dragging his fingertips on the bottom of the pool any more!
finally 4x push and glides to really drive home the horizontal body position.
2x25 with more intent
1x50 ditto
100 effort. (me 1:25, him 1:49. (last time we swam together, he managed a 1:57))
cool down.

As a beginners 'coaching' experience, I can see his stroke looks better afterwards and I haven't broken him!
I have stopped him pushing straight down at the beginning of his catch, likewise, he no longer fully extends his arm towards the bottom of the pool. As expected, there's been no damoscene revelation, but I have gathered enough info to suggest ways to progress. I reckon once he gets a few more miles in he'll pick up pace really fast.

I learnt a lot today. I find teaching does that.

Cycled home. I'm so weak on my bike right now :(
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Sat Nov 22, 2014 11:46 am

Friday
cycled to pool again :)

3.1km swim
10x200 @4:00, alt swim and pull, really focusing on early high elbow.
arr. swim,3:25>3:16, pull 3:12>3:08. gentle acceleration.
200m side kick
200m kickboard
2x50m breast
2x50m back
4x25m 20,19 good form
2x50m 41-2, good form
1x100m 1:27 failing form :(
200m cool down

Saturday

Cycled to parkrun. (5.5km)
Parkrun, 5km, 22min
Can't be disapointed really, considering my lack of running.
Had a great start and at half way thought I had it paced nicely for a low 21min finish, but then felt everything melt away at about 15 minutes in :( (okay that's a bit melodramatic, but my oomph definitely faded at that point!)
Cycled gently home.
Stretches and rolling are now the order of the day.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Mon Nov 24, 2014 5:10 pm

Sunday off!

6am start for Polly's hour with the club coach, video analysis and a session with a head mic.
That's worth the club fees on its own!

I did a lot of drills and bits and pieces for about an hour. maybe 1.6km?
Couldn't get a grip on the water for ages. Did improve my exits from my flip turns though :)

midday swim was a lot better :)
2.8km

warm up
2x100
2x50
2x100.
100's mostly under 1:30, 50's comfortable at 44.
400 kick drills
fast 100 for the day 1:25
5-4-3-2-100m accelerating pyramid.
7:59, 6:20, 4:40, 3:01 (grrrr, I was trying to go under 3..),1:27. Rests as needed, approx 2mins. Happy with that.
Seriously messy last 100. I just forgot how to swim and thrashed my way through it. Most unsatisfactory! Especially after finding a sweet easy rhythm earlier in the set.
100 decent form, medium 1:30
200 easy cool down.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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Re: Silver polishing activities. A long way to Ironman.

Postby silver » Tue Nov 25, 2014 3:15 pm

shortened swim (2.25km) :(
Shoulder/upper arm said 'enough!' Hiss. Boo.
Lots of kicking then...

warm up 5x100, working around the slow traffic. Fortunately, they were being very regular so it was easy.
No clock today.
200m back torpedo
200m one armed back stroke drill
2x50m backstroke. This is where my arm really started to object :(
200m front torpedo
4x100m kickboard
200m side kick
8x25m dolphin kick
25m fast breastroke. Comedy challenge that I didn't think about...
25m good free.
Yup arm still hurts
100m, kind of one arm sculling cool down.

9km run at club session.
A bit too much, but I had to keep moving as it was cold and wet.
warm ups and drills as per.
The evenings set was 6x1km efforts trying for even pace. 2 min rest.
I chose to only run the alternates hard and jog recover between.
so 3x1km efforts at 4:17-16-19. Consistant. I did feel a bit cheaty because of my longer rests, but I was also at the head of the second group so got to lead around. I needn't get used to that...
Did the groups last (6th) repeat in 6:09 with the slowest runner as moral support, since by then he was in a group of one!
Apparently, I gained kudos for that. :)

Ankle sore, but much better after a good rolling. Shoulder/arm absolutely fine now.
Unfortunately I haven't stopped sneezing and have a stinking head cold :(
Might be that I spend tomorrow curled up warm with a book.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

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