Silver's tri-ing. IM Swim target achieved, now the run...

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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Thu Jul 16, 2015 8:20 pm

steady 2km swim
500m warm up (50ms each of free, back, breast)
800m core drills with fins
100 arr. 1:28 steady
400 pull steady ish with lifted stroke rate 6:10
200 cool down

heel OK after yesterdays run.
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's tri-ing. IM Swim target achieved, now the run..

Postby silver » Sat Jul 18, 2015 11:10 am

Friday
2.4 km swim
500 warm up, mixed
5x100 kickboard
5x200@3:30 alt free and pull, arr, 3:06,2:58,3:06:3:00,3:05
400 bits and pieces cool down

night run.
the wife has taken on a 24 hour relay so needed to test her new head torch.
7.5km in 50 minutes slow trot. off road. best section was in the woods after it was proper dark :)
more than I should have done, but don't feel too sore in the heel today.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Wed Jul 22, 2015 3:55 pm

Monday
3km swim, mixed bag of speed based stuff.
10.6km run, 58 mins, new shoes and sore heel, but it's recovered now.
Tuesday
2.5km swim. Tired. Brutal warm up with fast guys,4x100 as 50m mixed/50m free.
10x100 off 1:45 arr, 1:25-30. Last one at 1:25. Happy enough with that.
Wednesday
3km
200m steady ish warm up
6x100 off 1:45 arr.1:26, partial draft from fast guy.
500 core drills
400 unknown drills. Paddles?
5x200 off 3:30, arr. 3:06-05-05-05-00
300 cool down
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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Location: Newcastle-under-Lyme, UK

Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Mon Jul 27, 2015 8:43 pm

thurs. nothing

fri. 2km early swim to clear hangover and head

sat. hours of juggling :)

sun. 3.5km swim incl. 10x200 off 3:30, alt swim and pull, arr. pull 3:08, accelerating swim 3:10>3:04

today

gym, all db except lat pull downs
wide overhead press, 3x12@10,10,12 (alternated sets with side crunches with a 16kg db)
squats 3x8 @32kg. hard today.
bench, 6x6, alt 20&24kg. still can't move 14 on the left. it was closer today though.
lat pull downs 3x14 @30,30,35. felt good to keep solid form with these for the most part...
12,16,20 lunges @14kgs
thought I'd done more but it was quite enough at the time. or i've forgotten...

swim 2.6km
500 warm up
500 mixed drills, zipper/fist/pull
12x25 @30secs arr. 20-21
2x5x100 off 1:40 for the most part, 1min break between sets. arr.1:31-35. 1:40 is too tight at the mo.
300 mixed cool down.
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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Location: Newcastle-under-Lyme, UK

Re: Silver's tri-ing. IM Swim target achieved, now the run..

Postby silver » Wed Jul 29, 2015 8:24 pm

tues
3.2km run to...
3.2km swim:
500 warm up
400 core drills
10x200 off 3:30 arr. 3:12>3:04(x4)<3:10>3:01(last)
Quite pleased despite drifting away from 3:04 after the 6th rep. Good to pull it back and hit the last rep well.
300 mixed cool down

3.2km run home (18+mins steady both ways.)

Wednesday, rush job of a swim, 5x100 arr. 1:26 when traffic allowed... 50 m cool down. In the water for 12 minutes...
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.

http://www.thesilverman.co.uk
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