Day 64: 2k Swim base

By Skip

Sorry if I hit you guys up with a lot of blog posts today… I had to get caught up from the past week.  It has been busy at work and I have had little time or energy to keep up with this blog but I am 100% caught up now. 

I may have gotten behind on my blog posts but don’t think for a second I got behind on my workouts!  Today, I headed to the pool with this on my schedule

  • WU: 250 @ low aerobic intensity (1 x 300)
    • 6 x 25 drills, RI=0:10  (2 x 50)
  • MS: 10 x 100 @ moderate aerobic intensity, RI=0:05 (10 x 100)
    • 5 x 25 @ speed intensity, RI=0:20 (2 x 50)
    • 6 x 25 kick, RI=0:15 (2 x 50)
  • CD: 250 @ low aerobic intensity (1 x 300)

Being in the 50 meter lane, I modified my workout as indicated in red (also in meters).  I was told to do this once before but I have not until now… I started counting my strokes.  The main reason for this would be to concentrate on efficiency of the stroke.  I, however, would rather have a good indication of how many strokes it will take to finish the race.  That way I can mentally calculate how far along I am (taking currents into consideration of course) and how much further I have to go before I touch the sand again.  I know it will be a rough number but it will also give me something to concentrate on during the race instead of being distracted from all the commotion around me.  Makes sense, right?

Another thing I was thinking about while swimming yesterday was just to think of the race swim as a day out snorkeling.  After all, I don’t freak out when I snorkel!  I just jump in and do it.  Then again, what if I see a lobster?  Will I be tempted to dive down and grab it? 🙂

After I uploaded my 310XT data, I noticed that my Garmin was within one yard after converting meters to yards…. just a coincidence?  I will pay more attention from now on!

Overall, it was a good solid workout.  I kept rest intervals short, as directed.  I think my stroke is very jerky right now, kind of like my biking stroke.  I need to be more fluid and concentrate on that.   It would be interesting to see myself on video swimming because I don’t think it looks very pretty!  By doing that I might be able to discover some simple things that could be fixed to improve overall efficiency and speed.

If you liked that post, then try these...

One year later and I have the numbers to prove it! on December 31st, 2010

Running for chocolate peanut butter ice cream on November 12th, 2010

Add these to your grocery list! on May 20th, 2010

Filed in: Sprint Training, Swimming, Triathlon • Tuesday, July 27th, 2010

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2013 Upcoming Races
Labor Day Duathlon
9/1/13, Coconut Creek, FL
Short Course Duathlon Nationals
10/26/13, Tuscon / Oro Valley, Arizona
Turkey Duathlon
11/28/13, Coconut Creek, FL
Space Coast Half-Marthon
12/1/13, Cocoa, Florida
Last Chance Duathlon
12/14/13, Naples, FL
Jingle Bell Jog 5K
12/21/13, Sunrise, FL
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Ragnar Relay, Florida Keys (Ultra)
January 4-5, 2013, Miami to Key West, FL
Results: 32:59:17
Disney Family 5k
Orlando, FL, 1/11/13
Results: 18:41
Disney 1/2 Marathon
(Goofy Challenge)
Orlando, FL, 1/12/13
Results: 01:32.02
Disney 20th Anniversary Marathon
(Goofy Challenge)
Orlando, FL, 1/13/13
Results: 03:30:41
A1A Marathon
2/17/13, Ft. Lauderdale, FL
Results: 3:10:11   --   BOSTON QUALIFIED!
2014 Scheduled Races
A1A Marathon
2/16/14, Ft. Lauderdale, FL
Boston Marathon, Boston, MA
4/21/14, Boston, MA
Cellcom Green Bay Marathon
5/18/14, Green Bay, WI
Standard Distance Duathlon
World Championships
TBA, Pontevedra, Spain
Ironman Wisconsin, Madison, WI
September, 2014
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Personal Running Records

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  • 27.31/MI Farthest Distance
  • 3:54:50 Longest Run


So if you have read any of the blog thus far you know a little bit about me… I can not be told what to do and I push myself about as far as I can be pushed!

But how did I get here and why? Well, that is what this page is about.

I was never really the athletic type. Sure, I played tennis in high school (and quite well, mind you) but running CERTAINLY was never my thing!

The start of 2009 was big for me as I came to the realization that I had put on too much weight over the past 10 years (read more...)