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.

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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.

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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.

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

Postby silver » Wed Oct 22, 2014 4:08 pm

2650m swim

500m warm up 8:15
4x100 alt breast and back
2x4x50m kick alt front, frog, back, dolphin
4x25m@30secs, arr.20
10x100@1:50 arr.1:28>1:38. about half with pull buoy. Really lost form in this set :(
250m cool down

Didn't feel as good as yesterday :(
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 Oct 23, 2014 2:30 pm

3.2km swim
500m warm up. very very easy 8:40. No 'go' in me at all...
Fin drills, focused on body position and breathing
4x alternating 50's of paddle+kick and fists+pull
6x50m short IM's [b]!!![b] It only involved 4 or 5 pulls of butterfly so it wasn't too bad. (56>54, for the record.)
I might be persuaded to work up to 100m attempts...
more drills.
4x200 easy @3:45 arr. 3:17-30
2min rest
200 fast, 3:01
100 fast 1:24
200m easy cool down.

I'll take those fast times at the end of a 3km workout :)
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 Oct 25, 2014 7:52 am

Double swim set Friday. This could become a habit.

2150m midday set
550m warm up. ~8:30. Fast. Just felt right. (equiv 500m ~7:45)
100 1:29
2x4x50 IM kicks
4x100 @1:50 arr.1:32>6
1min rest
100 1:26
6x50m IM
8x25m butterfly up, easy back. (last butterfly at 27)
100 easy.

coached set
5x80 mixed warm up
6x20 dolphin kick build
5x100,5x80,5x60 threshold 15secs between repeats, 1 min between sets.
5x40 torpedo front kick
120m cool down

Threshhold sets were tough, but held consistant ~1:30/100m pace. (1:27 avg. for the 100's)
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 Oct 29, 2014 11:00 pm

about 2 km swim

500m warm up. under 8 mins
30 sec rest
100m 1:35
6x50m IM
100 breast
100 back
8x25m alt butterfly and easy
200m fists
4x25m fast
100 fast 1:25
2x50m very fast drafting
few hundred 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 » Thu Oct 30, 2014 2:17 pm

3.4km swim.

500m warm up 7:58
2x4x50m IM kick
2x50m fists and pull
9x200 @4:00 accelerating, arr.3:35,3:25,3:20,3:16,3:12,3:10,3:09,3:08,3:08
50 easy
1min rest
200m 3:03 (first 100 todays sub 1:30)
50 easy
2x50m IM
4x50 (cool down) 25 fly+easy back, breast, back, crawl
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 31, 2014 2:34 pm

lunch friday swim
Some, in between persuading my daughter to swim faster.

500m 7:48.
4x50m fast 40>39
fast 100m PB! 1:21
(I was in the second lane due to a couple of proper fast swimmers doing 63-70 sec 100's. Always good inspiration.)
2x50m IM
Probably a few bits between.
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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