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 » Mon Jun 22, 2015 10:30 pm

3km swim
sluggish this am, head not in a good place. always good when the world feels surreal...
5x mixed 100's for warm up
400 body position drills
4x100 @2:00 arr. 1:34-6 focused(ish) on position
400 catch drills
4x100 @2:00 arr. 1:34-6, first 50 feeling easy but losing form by the second :( Not so good.
400 as 2x(100 doggy paddle, 2x50 fast) Last fasts sub 40, starting to wake up!
4x100 alt hard and easy, 1:25,1:36,1:22,1:36
200 cool down.

happy with a low 1:20 considering the state I was in. Only really started to recover late this afternoon.
hoping for good sleep tonight.

(Note: RP this am 48.)
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 » Tue Jun 23, 2015 8:56 pm

gym'n'swim

wide overhead press 3x12@8,10,10kg
lunges 3x14 @14,16,18kg
squats 2x8@32kgs, 4&5@40kg (no 18kg dumbbells)
bench 3x12@18,20,20+3@24kgs. YAY! nearly back to pre shoulder issue.
3x12 assisted dips -40,-40,-35kg
calf raises. some at 25kgs, stopped at 30kgs as my calf twinged where it popped last week.
lat pull downs 3x14@30,30&35kg
3x12 side crunches@16kg
deadlifts 3x8@48,52,56kg
lat rows 3x5 @26kg

swim 2km
4x50, 3x100 mixed warm up
2x200 kick
4x25m sprint kick (fastest 25secs)
100 kick
10x25@30 arr 20.
250 mixed easy
100 doggy paddle
100 fast 1:22. Definitely the best I've held it together for a low 1:20.
200 cool down

always seem to swim strongly immediately after doggy paddle...
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 » Wed Jun 24, 2015 2:22 pm

2.5km swim
5x100mixed warm up
400 position drills
400 paddles/pull
100 doggy paddle
5x100@1:45 arr. 1:26,27,29,28,26. Pleasing ,if mentally tough set. Wanted to stop after two reps but kept on starting when the clock came round...
4x100 alt breast and back easy
200 mixed cool down

Supposed to be trying cycle speedway this evening...

Well that was...psychotic...
"Just sprint into that corner and let the bike take you round."-whilst three other people do exactly the same thing aiming for that exact same inch of loose dirt....
Only caught one shoulder and ran into one wheel. stayed on though :)
Excellent bike handling practice, so long as I only want to turn left!
Be a while before I'm at the same pace as the regulars. Not too far behind though.
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 » Fri Jun 26, 2015 10:42 pm

Thursday: swim with daughter in the day time1.5-2km ish.
Highs: watching Polly smash her 25, 50 and 100m PB's. then my own PB, 16secs for 25m.

later
10x400ish OW laps. On one lap I caught and overtook the quick kids! OK, I was blowing like nothing else and they were coasting, but they coast so very, very damn fast!

Friday, feeling a bit battered so another gentle day with Polly in the pool. Obviously on a peak right now as I was cruising (60%) 1:30'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's tri-ing. IM Swim target achieved, now the run..

Postby silver » Mon Jun 29, 2015 12:34 am

quick sunday swim
mixed 5x100 warm up.
100 doggy paddle
2x50 arr.38
100 doggy paddle
4x25 arr.16-17
100 doggy paddle
100 quick arr. 1:23
4x100 kickboard
stupidly quick swimmer came in, he did accelerating 50's interspersed with 200 meds, arriving at 34>28 for his 50's.... No rests. fortunately his mediums were at 3:10 so it was still easy to share a lane...
pushed my game up a bit!
4x50 trying to find 1:30/100 pace, but either i went to quick or traffic interfered.
Too much traffic to try for a 400 TT anyway.
7 or 8 fast 100's arr, 1:23-6. long rests watching how it's done properly!
couple of 100's mixed stroke 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's tri-ing. IM Swim target achieved, now the run..

Postby silver » Tue Jun 30, 2015 2:42 pm

Monday easy coached swim
400m warm up
6x45 secs kick against wall.
200 breathing 3/5/7 each 20.
8x60 K.D.S
4x100 @1:48, arr.1:30 (I led first and last)
8x60 K.D.S
120m cool down

Today
gym n swim

no heel pain after yesterday's physio manipulations. yay!
Instructions are to rest it for 2 days then run gently on it for approximately 7 minutes, (cos that's how long it will take me to do the aquathlon Thursday)

6mins rowing machine
wide o'head press, 6x8kg, 3x10@10kg
squats 3x8 @32kgs-felt tough today :(
bench 6x18kg, 3x12@20kg
calf raises/stretches 25@25kgs
dead 4x8@48,52,56,60kg
assisted dips 3x14@-30kg
lat pull downs 3x12@30kgs

Weights and reps are going up and DOMS is becoming less of an interference for the rest of the week.
I'm starting to enjoy these conditioning sets. I'm sure it's also helping bring my times down.

Unfocused short swim. Polly in the pool too, she's coming on so well now she's swimming regularly. She's taken 20 secs of her 100m PB in 2 weeks :) she did a 1:42 today.
She will be swimming virtually everyday for the next three weeks, I suspect she may be a lot faster again by the time she gets home...

500 mixed warm up with lots of breaks...
400 as 25 each pull, fists, doggy paddle
3x100 medium fast(70-80%) arr. 1:26. random intervals
200 mixed easy

Need a proper focused set tomorrow!
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 » Wed Jul 01, 2015 5:04 pm

...or spend the day driving...

with a couple of hours out for a short hike through a thunderstorm. awesome! and a very quick swim in a rather chilly river.

been 30+ºC and humid here today which is unusual.
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 » Thu Jul 02, 2015 8:02 pm

swim drive swim

morning 2km swim was a long time ago..
5x100 mixed stroke warm up
200 core/side drills
4x50 alt doggy paddle and med. quick, arr. 43
200ish paddle and pull, very gentle
100 fast (85%) 1:21, definitely had a good bit more oomph I could have used, but I knew I was racing later.
lots of gentle mixed stroke to finish off.

GoTri Aquathlon, 12:47 for 400m(ish) swim + 1.6km run.
Managed to really push on the swim, gym sessions for the win :), and came out of the water with the youth group who are fierce swimmers.
Physio had me throttled back for the run(I think I was 30-40 secs down on fastest pace), but I still caught one of the youth and only one senior caught me. The rest of the youth disappeared off into the distance...
Only 1:49 behind the winner, and I saw him in transition. I'm counting that as a massive step forwards :)
In fact, given that I strolled, more or less, around the run I'm flipping ecstatic :D

went back out and did another 2km swim, varying the pace, enjoying the rain and the rainbow. A really beautiful evening to be out in a lake.
It was warm too :)
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 04, 2015 9:49 am

3km swim yesterday
10x200 alt free, back and breast. Easy (free 3:25-30, back/breast 4:30) 5-30sec rests.
20x25 @40secs arr 19-21
100 v.easy breast/back
100 doggy paddle
100 90%, 1:19 :) :D
200 easy mixed

Surprised and very pleased to go sub 1:20 for the second time; it wasn't a conscious attempt to go flat out either :)
Really enjoying this peak.

This morning slow parkrun, ran with my wife and a friends 7 year old in 27:50ish. 22º and high humidity. Sweating like the thicky in a maths test...

Added a swim to my day as I have plenty of time before heading out to work this evening.
3km
600 mixed warm up
100 pull
100 doggy paddle
10x25 @30secs arr. 19-20
50 easy
100 doggy paddle
6x100 fast/easy, fasts arr. 1:22,24,23, easy mixed strokes, short rest after fast, 2 minutes after easy.
500 kick board, short sprints on last 4 lengths, no rests.
100 steady
100m with 8 OW sprint starts.
300 mixed easy cool down

I've forgotten 200m of something...it was probably doggy paddle...
Then slept on the sofa for an hour or two.
Heel hurts after running, back to physio on Wednesday.
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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