Silver polishing activities. A long way to Ironman.

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

Postby silver » Wed Dec 03, 2014 3:39 pm

No lights for last nights club track session, so we improvised with hill sprints.
warm up+drills
10xhill sprints with jog down recoveries.
I'd guess at the sprints being no more than 15-20 seconds. It hurt quite a lot all the same, I reckon two more and I'd have being puking.
stretch and run down, at which point the lights came on....

I'm not quite as sore as I thought I might be today which is a bonus, but I can certainly feel it!

Todays swim. 3.7km
Almost identical to yesterdays.
Major variations, last 100 of the last set, I got into a 'race' with a fellow swimmer I've been talking to a lot. Ended up doing a 1:25 to pass him, but we were swimming virtually neck and neck for 50m which was fab :)
Did 8x25m underwater fly kick with fins. And I made it the full length of the pool for the last 5 of them. :)
Also found that using a couple of sets to just focus on breathing well really, really helped a lot.
Turns out that I've been breatholding ever so slightly when things get a bit harder.
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 Dec 04, 2014 2:52 pm

2ish km swim today.Advising/not really coaching, but coaching a fellow triathlete and friend.
5x100 accelerating warm up 1:45>1:25
drills.
side kick alternating with zipper to try and get the connection between the drills established.
really working on straightening spines and activating core muscles
front torpedo to aid overall body layout, get the yaw balance sorted.
put it all together in gentle 50's
Really made a difference to my friends swim today, he looked so much better by the end of the session and took 4 seconds off his 100m time :)
Just need to persuade hime to swim 3 times a week instead of 2 and he'll really progress!
my fast 25 17
my fast 50 39
my fast 100 1:23

Did some underwater dolphin kick, managed a full length again :)
gentle cool down

Home for a quick 11 o'clock snack and then out on the bike for an 1hr 40. Nice and steady. Felt really good :)

(Got some snazzy new winter gear all at half price, it's all in club colours though, which are mainly black....)
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 Dec 08, 2014 4:48 pm

Friday working late, saturday and sunday taking it realllly easy :)

3.4km swim today
4x100@2:00 arr.1:34>28
200m side kick with fins
4x100@2:00 arr.1:34-32
200m alternating 50's zipper and front torpedo
4x100@2:00 arr.1:40-36
200m alt 50's zipper and front torpedo
4x100@2:00 arr.1:30-32
200m alt 50's 1-6-1 and 3-6-3
4x100@2:00 arr.1:30-32
4x25m underwater dolphin (last one I managed a turn :) )
2x25 arr. 18
50 arr. 40
100 arr. 1:22. all at firmly fast rather than flat out. Last week's coaching session for the win :)
200 alt 50's of breast and back
200 mixed cooldown.

This organisation of sets and drills really suits me at the moment for rehabilitating my stroke.
Form is just starting to go at the end of the last 100 repeat, then it gets reset with drills.
I'm not pushing hard at any point but amassing the metres pretty quickly.
Approaching my PB 100 after swimming 3km feels pretty damn good too.
I think if inspiration took me to put the effort in I could shave a second or two off about now.
Quite excited about approaching my first sub 1:20/100m :)
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 Dec 11, 2014 7:18 pm

Work yesterday. running round on stilts for an hour definitely qualifies as some sort of excecise!

today, assisting friends swim followed by run

swim. who knows!
warm up
300 @~4:35
2x100@1:32
drills.
lots of side and torpedo kick along with zipper drill.
really focusing on thinking about body position and core. it's really useful explaining it to someone else as it focuses me on getting it right myself!
5x50 steady to bed in the drills.
It's working out really well for my friend, his form is massively improved. Hopefully I'm setting him up correctly. I do keep telling him to get a session with the proper club coach!
Spent a good while working on kick and how little is really needed at this stage.
5x50, again to drive the point in.
2x25 fast 18
2x50 fast 40
100 not quite so fast 1:27 (forgot my noseclip so no tumble turns. still sneezing :( )
Then I made him do it again as he's been sandbagging! He swore at me, but went quite a chunk faster :)
3x100 sub 1:30, last two off 1:45.
Next, I want to see how many sub 1:30 100's I can get off 1:40...
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 » Sun Dec 14, 2014 6:07 pm

Friday morning,
3km swim.
it was a long time ago but the same 4x100+200m drills, repeat a few times and finish with sprints and cool down.

friday night working in a club till Oh God O'clock...
Panicking about smoke inhalation all night so went for Parkrun on Sat Morning to prove to myself my lungs were fine.
5km, 24:24. 12th out of 86 runners. It was a bit icy so wasn't pushing too hard, but still blew up at about 17-18minutes. No surprise.
More smoke on Saturday night with an indoor fire performance (with fireworks, Woot!).

Sunday swim
Gentle, with daughter in tow.
~2km
some back some breast some butterfly
4x100 @2:00(1:45 for the first) arr. 1:27>1:32<1:29

A few moments that felt 'right'. I think it's finally coming together. :)

Foot/ankle not so troublesome now. Still regularly rolling it.
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 Dec 15, 2014 8:02 pm

~3.5km swim. struggling with everything today.
Probably because my xmas 'rush' is already over.

still, I got some yards swum today.
Pretty much same 4x100+drills-repeat format.
Did switch out one set to 2x200
added some breast and back drills, and 25-50-100 build
finished with sprints and cool down. (fast 100 for the day, 1:26, better than I thought I'd manage :) )

Time for some longer sets I think.
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 Dec 16, 2014 8:49 pm

swim 3.5km

500m warm up 7:45 :)
100m 1:29
100m side kick
100m zipper
4x100 steady arr.1:36-4
200m kickboard
4x100 steady arr. 1:36-2
200m drills
4x100 steady arr.1:36-4
100m breastroke kick
2x25,2x50,1x100 breastroke
100m backstroke drills
2x25,2x50,1x100 back
2x25m fast good form
50m ditto
100 fast for the day 1:26. Set off too gently.
200m mixed cool down

Evening club run, about 90mins total.
~1.6km warm up
drills
more drills
4x5min efforts with 2min jogging rest. I chose to run at my 5km pace.
Stretch. (I led the stretch group, something I haven't done for a very long time!)
800m very gentle run down.

Feeling good today :)
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 Dec 17, 2014 2:39 pm

Swim and gym morning

mainly drills in the swim, timed 100 at 1:25
Coaching/notcoaching going really well, M is getting a good form, with a build of strength and stamina he should improve markedly.

gym
8min row machine warm up, alt 1 min easy/hard
assisted pull ups 4x5 at -25kg, 2x5 at -15kg
bench press, 2x5@22.5,27.5,32.5
lat pull downs x10@30,35,40
lat rows x10@40,50,60
walking lunges with 16kg,3x10
Ran on a treadmill for the first time ever. A bit odd.
8 minute warm down, started slow and then build the speed to a comfortable 4:40/km
I can kind of see how it could be addictive, just turn it on and zone out for a while...
Really peculiar sensation stepping off the thing!

Almost 4 months between gym visits.
I really have been prevaricating!
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 Dec 18, 2014 4:31 pm

not too sore today. he lied smoothly.
3.6km swim
5x100 steady warm up arr. 1:43>40
200 side drill
100 zipper
4x100 steady on 2:00 arr.1:40>38
200 alt fists and catch ups
4x100 steday on2,arr.1:38
200 kickboard
4x100 back on 2:30 arr 2:11>1:57
200 161 alt 363
4x100 medium on2, arr. 1:36>33
4xfast 25, 20>17
50 slow
2x fast 50 39,40
50 slow
100 fast 1:24. Fastest for 10 days. It's mentally quite challenging slowing down to rebuild my stroke, but it does feel like it's becoming better. Some days, anyway.
200 cool down.

Home for lunch, and out for an hour steady run, which turned into more of a medium 10km in approx 48 minutes.
http://www.movescount.com/moves/move478 ... th=2014-11
(Known +5% distance error, time for 9.6km(10+km in reality) 48:30)
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 Dec 19, 2014 5:48 pm

Another swim and gym day

Simple swim today. 3.65km

15x200 on 3:45, arr.3:22>3:15 Very steady. Really focusing on being long and clean. Kept the breathing under control enough so I could tumble turn, every turn. (bar one, when I messed up my breath approaching the wall.)

100 arr. 1:32. (Pace judgement check)
4x25 fast
50 easy
50 fast, arr. 40
50 easy
100 fast 1:26. I'll take that after a 3km set :)
200 cool down

Legs in the gym.
5 min treadmill
3x2x5 squats, @24,28,32kg
5min cycle ~200watts
2x8 calf raises machine 27.5kg
3x10 lunges @12,14,16kgs
3x2x5 deadlifts @40,48,52kg
assisted hamstring stretches
Ran out of time...

Using pairs of dumbells for the squats and deadlifts as there is no free weights bar, just a fixed machine.
I'm not looking to lift heavy so I guess this is ok?...Chime in if it's a bit dodgy!
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 Dec 19, 2014 10:40 pm

I think swimming my first 6km in a day merits a second post.

Coached session. 2.4km
warm up and build
400m mixed bits
main set
pace swim, everything at 1:36/100m
8x100, 19sec rest
4x200, 19 sec rest
400.
Out of time, the pool covers were already coming on before we were out of the water!

I chose to draft the whole thing, partly for practice, partly not to completely knacker myself.
Taking it steady enough to practice fly kicking past the flags and taking two strokes before breathing.
Five in the lane made tumble turns a bit of a dodgy proposition, but I succesfully avoided collisions(just) on the few I did.
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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