I don't often complain much about the weather but WTF is up with Mother-Nature (MN) lately? Sunday I am in shorts & t-shirt riding outside in 24 degree weather. The next day I am FREEZING my crack off in -3 degree on the way to Rona. Same thing this morning...toes and fingers were chunks of ice by the end of my ride into work. They stung so bad I swore like a sailor at MN. I couldn't wait to get into the pool and warm up...and the pool here on campus is usually cool. After about 750m things started to warm up and I was over being mad at MN.
Today started another 4 week block (3 consecutive build weeks with 4th week being a recovery one). The focus the next couple of weeks to is continue add distance to my long workouts across and stretching out my intervals sets by adding a little more time to them. This mornings swim workout:
- 350m w/u
- 300m drill
- 8x 100m on 10 seconds rest at a medium pace
- 6x 100m on 1 minutes rest at a hard effort
- 300m kick
- 350m c/d
The 100m hard efforts went really well...1:33, 1:27, 1:24, 1:20, 1:18, 1:19. I have seen some big gains in the water this year due, in part, to the off-season strength program I implemented. This basically included weights and stretches designed specifically to promote swimming strength, shoulder flexibility, and injury prevention.
Lunch time I decided to do an easier workout to save my legs for the ride home tonight and subsequent tempo efforts I have planned. Ended up hitting the eliptical trainer for 30 minutes followed by some core and stretching on the foam roller.
And that is about it for now.
2 comments:
holy hannah you give me a goal to work up to - those are great 100 m sets!
i hear ya about MN. i love her to bits, but it's getting ridiculous out there. mind you, it's not her we should blame...it's all of us mere mortals messin with nature. sigh.
I second Susi, those are fabulous 100m times. I wish I could do the first one, let alone the last!
I should maybe talk to you about that off-season strength program. I hate doing weights. I'll swim in a pool forever and not get bored, but a couple reps with weights and I'm bored big time. BUT, I'm very pragmatic, and it's hard to argue with results.
Post a Comment