Silver polishing activities. A long way to Ironman.

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

Postby silver » Thu Jan 22, 2015 11:56 am

2.9km swim. Easy day.
500m mixed warm up
200 side drill
4x100 slow, arr.1:42-4 10 sec rest
200z ipper
5x100 as above
200 kickboard
4x100 alt breast and back easy on 2:30 arr. 2:01-10
4x25 fast on 45, arr 20>18
4x25 fast with fins arr.16>15
100 fast 1:24, worked for this today.
200m cool down

Got a knot at the inside edge of my shoulder blade that's getting quite annoying.
Been rolling it and stretching around it but can't seem to shift it, the pain is strating to spread out to my elbow and neck :(
Not great since I've got an imminent house move coming up.
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 Jan 23, 2015 5:05 pm

Ran last night, 6km in half an hour doing 2min on 1 min walk intervals, more or less. 'on' avg just over 4min/km.
My legs really wanted to run much faster than the rest of my body.

Swim this morning 'notcoaching' M ~2.5km
Loads of body position drills. He's working with a proper coach as well and this was on the list of 'fixables'.
Saw a good improvement in him today :)
a couple of fast 50's at 39 and 40 felt good.
Unfortunately the really slow guy in the lane balked all efforts at a fast 100. Still managed a 1:28 after sitting behind him for a few strokes to get a clear run in to the wall.
Ended up discussing the matter with him. He wasn't very polite about it.

Heading to the club swim tonight. should turn it into a 10 mile swim week :)

A couple of km at the club session, nothing to note except a very sore shoulder :(
Days off time...
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: 843
Joined: Wed Apr 20, 2005 8:36 am
Location: Newcastle-under-Lyme, UK

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