About
This is my training blog which I am using to keep track of my fitness progress.
Please come by and read my blog. It will help me stay motivated and keep me on track as I achieve my fitness goals!
I’m a man from mankato minnesota United States, born in 1986.
My favorite sports include: running cycling swimming triathlon team
Entries (RSS)
May 23rd, 2008 at 6:37 am
Here is the workout I did on Thursday. I use swimplan.com for my training and this is one of the workouts they have had for me. I weigh 265 and have been working on my swimming for triathlons. I have done two and did the 600 meter and 750 meter swims in right at 19:30.
I did a little extra paddle work at the end of the workout just to add some time to my workout and to strenghthen my shoulders. If you have some thoughts, email me at bhaynes9 at gmail.
P.S. I like the countdowns on the right. Where did you get those?
Bill
Warm up
• 2 x 100yd Freestyle Swim (even pace), rest 0:20 / 100yd
Freestyle swim at a steady pace.
Build up (repeat 4 times)
• 1 x 25yd Single Arm (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:10 / 25yd
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
• 1 x 25yd Freestyle DPS, rest 0:10 / 25yd
Freestyle swim with maximum Distance Per Stroke (DPS). Concentrate on long, efficient strokes and a high streamlined body position to reduce drag in the water. Count your strokes per lap and try to reduce.
Core
• 16 x 50yd Freestyle Swim, target time 01:20 / 50yd, rest 0:15 / 50yd
Freestyle swim at a steady pace, trying to keep closely to the given target time for every 50yd. If your target time is too easy or too difficult please complete another time trial.
Warm down
• 4 x 50yd Easy Any Stroke, rest 0:15 / 50yd
Swim your choice of stroke, at a slow, relaxed pace.
May 23rd, 2008 at 1:49 pm
Hello Bill,
The workout looks alright, I can see what they are trying to do with the main
set and the idea of getting done some extra is pretty good also. Few things I would change. The warm up should be longer and don’t even worry about interval or pace, the warm up is set by you or should I say you body, a nice distance to get started is a 400 (this is what I love to do). However its not
enough for your body, this is when you could slide some paddle/pull to strength those shoulder and some kick to get some blood going all over the place.
- A good warm up for you it could be something like
300 swim, 150 paddle, 150 kick (sometimes when I know I wont have enough time I end doing 200 swim, 100 kick, and 100 pull just to get my body going.
- After a warm up you want your body to build up, but don’t do it with drills you want to do something that is going to set your heart rate on the go, base on the info you gave me about you. I do something between 400-600 yards. nothing crazy you can actually rest more than 0:15 but make sure you are swimming with a proper technique and also getting your tempo going.
- Transition set, here is when you can use those Drills my favorite transition set of all time consist of 8×25 to get my heart rate ready for an endurance set or main set. odds are drills you can do the 6 arm drill, catch up drill or any kind of drill. Evens are something like this; 1st is build (you start with a nice pace and increase your speed until you finish the 25) 2nd is your break out ( push off strong and do about 4 hard strokes) 3rd acceleration (get over the flags and start off with strong kick no push just kick do 4 strokes and the rest is easy) and the last one is a 25 sprint. After this set you should be ready to roll.
-Core; if you are training for triathlons even if you are doing a sprint triathlon the minimum distance you are going to face is a 1/4 mile right? well EN1/zone1 and EN2/zone 2 (thats why they are talking about 0:15 rest, that is pretty much a range where you are doing reps and having almost no rest. the important thing is that your heart rate is gotta be low (140-160 bpm) and you are in the money. Core sets should be between 700-1000 yards.
- Warm down I like what u had for Thursday (I’m horrible myself warming down)
I know it is a longer workout, it could range between 1,600 to 2,000 but you gotta make sure you warm up well (nasty injuries are result of poor warm ups in every sport)
Regarding the clocks!!!
It is a sidebar widget that you can find under presentation. Just grab the countdown box from the available widgets and drag it to the main sidebar. I hope this helps!!!
Good luck!
P.S. If you want some ideas for different work outs just look at my blog I’m gonna be posting my swimming work outs most of time, just make some adjustments cut of the total yards in a 66% or so.
Jose.
May 23rd, 2008 at 3:56 pm
Thanks for the input. I think that my weight and technique are still my biggest problem with speed in the pool. When I swim with my tri clothes, I swim much faster. I guess it pulls my belly in.
My triathlons so far have been 600 and 750 meters. My next one is only 600 yds but I am trying to work up to an olympic distance by the end of the summer.