Silver polishing activities. A long way to Ironman.

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

Postby silver » Thu Oct 16, 2014 10:55 pm

3km swim
500m warm up 8:25
3x4x100m, back-breast-back-crawl. last crawl at 1:28
800m kick drills
???
8x25m fast
300m mixed cool down (incl one very slow length butterfly.)

Only intended doing 2km, got carried away kicking.
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 polishing activities. A long way to Ironman.

Postby silver » Fri Oct 17, 2014 10:27 pm

Friday. Let's hit it. And hard :)

Midday.
1.8km swim
10x50m best form @1:00 arr44>41
2x100 back @2:30 arr.2:03, 1:55
2x100 breast @2:30 arr 1:59, 1:55
100 quick medium 1:25. (My once a day minimum, sub 1:30 100. Personal goal.)
50m easy
50m easy, best form
500m PB! 7:40 HAPPY! 20 secs improvement and not too far off my pull buoy best.
Had to do a 100 at the same pace straight after to be sure I hadn't miscounted, sure enough I came in at 1:31. :) :) :)
200m drifting about in a genial daze.

6pm An hour of circuits with my wife's training squad.
No respite, total sweat fest.
Included, squat thrusts, burpees, paused deep sqats, sumo waddles (!!?), crunches, dips, press ups, etc...
I hurt. Especially my foot. Damn Damn Damn.

8:30pm coached swim.(20m pool) ~2.2km
Fortunately a fairly easy session. As easy as it gets anyway.
480m mixed drill warm up. lots of fins
6x20 underwater fly attempts. (I'm getting better at this finless, I at least got past halfway!)
8x40 out easy, sprint back 15sec rest.
400 paddles and pull. felt easy. took 5:40 I think.
8x40 threshold 15sec rest
400 kick. (put the fins on for the last 120, time was running out!)
120m mixed cool down.

10 miles of swimming in 5 days is probably a personal record. I can feel it, but I can also see some pretty good gains!
Day of juggling tomorrow, with friends, which will be pretty physical, and hopefully a ride on Sunday.
That being the case I can look forward to having a minimal day on Monday :)
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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silver
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Posts: 780
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Location: Newcastle-under-Lyme, UK

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

Postby silver » Tue Oct 21, 2014 9:14 pm

Really battered this weekend.

Did however do a fun show at the local juggling convention. Everyone laughed in the right places, so all's well there!

Sunday was just a sit and be sore day. So was Monday. Back still a bit too achey :(

Swam today anyway.
2.8km
500m warm up 8:07. Gentle acceleration all the way through.
too much chat and traffic early on so
3x100 @2:30-3:00ish arr. 1:25-8. :) That'll do.
4x100 alt breast and back
2x4x50 kick, alt front, frog, back, dolphin
5x200@3:45 arr. 3:08,3:05,3:09,3:08,3:08. No pull buoy at all. Shortened interval, earlier arrival. That's a definite improvement.
200m 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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silver
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Posts: 780
Joined: Wed Apr 20, 2005 8:36 am
Location: Newcastle-under-Lyme, UK

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