It's December 22nd and I can't help but look for some ways to incorporate the holidays into my workouts. Today was a lunch time swim. I arrived at the pool before any of my friends and dug into my gear bag for a copy of an old 12 days of Christmas swim.
The swim totaled 1950 yards which was the perfect distance for a lunch swim. I went ahead and got started and then my friends joined in later when they arrived. The workout works down a ladder in increments of 25 yards based on whatever day you are on...12 to 1.
12 x 25 = 300 yard warm up swim
11 x 25 = 275 done as 3 x 75 with stroke in the middle, plus 1 x 50 free/stroke
10 x 25 = 250 done as 5 x 50 fast with 10-15 sec recovery
9 x 25 = 225 done as 3 x 75 with stroke in the middle
8 x 25 = 200 done as 200 pull
7 x 25 = 175 done as drill/kick/swim/drill/kick/swim/drill
6 x 25 = 150 done as 3 x 50 on min
5 x 25 = 125 done as a build within getting faster each 25
4 x 25 = 100 done as 100IM
3 x 25 = 75 done with stroke in the middle
2 x 25 = 50 done fast
1 x 25 = 25
There's a lot of variety in this workout and you can easily modify it if you don't like to incorporate strokes into your swim sets.
My favorite swim gear company SBR Sports is offering a fun giveaway this holiday season. It's a countdown to 2015 and every day they are giving away an awesome prize including great product like TriSwim and TriSlide. You can follow along via the SBR Sports Instagram feed and enter at the link given each day.
http://instagram.com/sbrsportsinc/
http://sbrsportsinc.com/sbrcontestentry.html
Showing posts with label TriSlide. Show all posts
Showing posts with label TriSlide. Show all posts
Monday, December 22, 2014
Tuesday, May 27, 2014
Ozark Open Water Swim Race Recap
Memorial Day began with a trip to Beaver Lake for the annual Ozark Open Water Swim. This is an event with three different race distances - 1K, 2K, and 4K. The morning dawned a little gray and dreary with a forecast for rain later in the day. For most of the morning the sun stayed hidden behind the clouds which was okay with me since glaring sun can make sighting in an open water swim difficult.
I selected the 2K race distance which is the distance I've done at this event in the past. The water temps were in the high 60's to mid 70's so it was wetsuit legal. Yippee! With lots of TriSlide to protect my neck from chafing I got my wetsuit on and was ready to go.
The race started in 3 waves based on the event distance. There was about 5 minutes between the waves which really helped spread the field out. The races were chip timed with a running start and a run out to finish. As is fairly typical for me, I had some pre-race confidence struggles and seeded myself to the middle/back of the pack. Once I got into the water though I realized I was being silly and just needed to swim my race and see how well I could do.
The course was a straight out and back. There were two triangle buoys at the .5K and 1K mark. Between those buoys were smaller round buoys for sighting. I tried to swim the buoy line as much as possible. As I neared the 1K turn buoy, I managed to run into another swimmer on his way back. It was a fairly uneventful collision and neither of us was really disrupted. I caught up to some of the 4K swimmers as I neared the turn buoy and that really helped lift my confidence that I was having a good swim.
On the way back to shore, I managed to miscount the buoys....which meant that I began my finish kick a lot earlier than I would have normally. I had my eye on a couple other 2K swimmers that were swimming to the far right of the course. I was trying to race them into finish and trying to pick my pace up to stay in line with them. I got a little discouraged when I spotted the extra buoy that I had forgotten about but told myself to just hold on the pace and finish strong.
For the finish, I tried to swim up to the shore line as far as possible but ended up standing a few feet earlier than I should have. This meant I had a farther run out of the water but I just lifted those knees up high and raced the guy next to me. I beat him by maybe 1-2 seconds but it was worth it to have a strong finish!
I ended up 9th of 44 overall in the 2K distance and 4th female. My time was about 2 minutes faster than in 2012 and my swim distance was spot on for a 2K distance according to my Garmin. My official time was 32:42 or 1:33 per 100yd. I was pretty pumped with that pace and with my improvement over my last time at this event.
It was fun catching up and cheering on all the other athletes. The Triple Threat crew did pretty well with podium spots which was fun to celebrate. There is something peaceful about swimming open water events so it was a great start to the day for me.
 |
| Pre-race selfie! |
I selected the 2K race distance which is the distance I've done at this event in the past. The water temps were in the high 60's to mid 70's so it was wetsuit legal. Yippee! With lots of TriSlide to protect my neck from chafing I got my wetsuit on and was ready to go.
The race started in 3 waves based on the event distance. There was about 5 minutes between the waves which really helped spread the field out. The races were chip timed with a running start and a run out to finish. As is fairly typical for me, I had some pre-race confidence struggles and seeded myself to the middle/back of the pack. Once I got into the water though I realized I was being silly and just needed to swim my race and see how well I could do.
 |
| This is the 2K group start so I'm somewhere in there to the left side! |
The course was a straight out and back. There were two triangle buoys at the .5K and 1K mark. Between those buoys were smaller round buoys for sighting. I tried to swim the buoy line as much as possible. As I neared the 1K turn buoy, I managed to run into another swimmer on his way back. It was a fairly uneventful collision and neither of us was really disrupted. I caught up to some of the 4K swimmers as I neared the turn buoy and that really helped lift my confidence that I was having a good swim.
On the way back to shore, I managed to miscount the buoys....which meant that I began my finish kick a lot earlier than I would have normally. I had my eye on a couple other 2K swimmers that were swimming to the far right of the course. I was trying to race them into finish and trying to pick my pace up to stay in line with them. I got a little discouraged when I spotted the extra buoy that I had forgotten about but told myself to just hold on the pace and finish strong.
For the finish, I tried to swim up to the shore line as far as possible but ended up standing a few feet earlier than I should have. This meant I had a farther run out of the water but I just lifted those knees up high and raced the guy next to me. I beat him by maybe 1-2 seconds but it was worth it to have a strong finish!
I ended up 9th of 44 overall in the 2K distance and 4th female. My time was about 2 minutes faster than in 2012 and my swim distance was spot on for a 2K distance according to my Garmin. My official time was 32:42 or 1:33 per 100yd. I was pretty pumped with that pace and with my improvement over my last time at this event.
 |
| Celebrating with Triple Threat club members! |
It was fun catching up and cheering on all the other athletes. The Triple Threat crew did pretty well with podium spots which was fun to celebrate. There is something peaceful about swimming open water events so it was a great start to the day for me.
Sunday, February 3, 2013
Swim Training with The Worm
Do you remember The Worm? If you grew up in the 80's like I did then I'm sure you saw The Worm in music videos and on the dance shows that still were around then. It involves lying on your stomach and then moving your upper and lower body in a wave like fashion...but you all already knew that I'm sure!
So yesterday after spending the afternoon visiting dog shelters with my brother in law and niece we were hanging out at my sister's house. They have a rug in their front hallway that is the official dancing rug. I don't know why but it is the perfect spot to get your dance on. And for some reason yesterday I thought that I could do the worm. I should have watched the video above because now it looks so easy. My brother in law Scott proceeded to die of laughter and tried to get me to do it again on video. I'm smart enough to say no to that one since my version of the Worm had no wave in it whatsoever!
Well it all connected today when I headed to the pool to get my swim on. The workout that I had planned had lots of variety in distances and so I planned to mix in stroke when I could. I have been trying to work on my butterfly for the last few months and I'm just not making progress. Tonya was on deck for an indoor triathlon the fitness center was sponsoring so I talked her into filming my butterfly. She is a certified coach and has given me tips before on butterfly.
Clearly from the video...I don't have the right body rhythm and kick going on. My sad attempt at The Worm is a perfect demonstration that I need to work on the wave rhythm to improve at this stroke. I think I need to try and slow down too and get more of a glide. I feel like I sink myself when I take a breath so my solution has been to take fewer breaths.
It takes time to learn a new skill and that's what this will entail for me. I'm determined to improve at butterfly and now I know that for my dry land training I just need to turn on the music and work on The Worm!
In other swimming news, I'm super excited to announce that I will be working with SBR Sports in 2013 as a sponsored athlete. I love the entire line of products...TriSwim is always in my swim bag, TriSlide is always in my race bag, and Foggle isn't just the way I feel after a hard swim - it's what I use to keep my goggles clean!
So yesterday after spending the afternoon visiting dog shelters with my brother in law and niece we were hanging out at my sister's house. They have a rug in their front hallway that is the official dancing rug. I don't know why but it is the perfect spot to get your dance on. And for some reason yesterday I thought that I could do the worm. I should have watched the video above because now it looks so easy. My brother in law Scott proceeded to die of laughter and tried to get me to do it again on video. I'm smart enough to say no to that one since my version of the Worm had no wave in it whatsoever!
Well it all connected today when I headed to the pool to get my swim on. The workout that I had planned had lots of variety in distances and so I planned to mix in stroke when I could. I have been trying to work on my butterfly for the last few months and I'm just not making progress. Tonya was on deck for an indoor triathlon the fitness center was sponsoring so I talked her into filming my butterfly. She is a certified coach and has given me tips before on butterfly.
Clearly from the video...I don't have the right body rhythm and kick going on. My sad attempt at The Worm is a perfect demonstration that I need to work on the wave rhythm to improve at this stroke. I think I need to try and slow down too and get more of a glide. I feel like I sink myself when I take a breath so my solution has been to take fewer breaths.
It takes time to learn a new skill and that's what this will entail for me. I'm determined to improve at butterfly and now I know that for my dry land training I just need to turn on the music and work on The Worm!
In other swimming news, I'm super excited to announce that I will be working with SBR Sports in 2013 as a sponsored athlete. I love the entire line of products...TriSwim is always in my swim bag, TriSlide is always in my race bag, and Foggle isn't just the way I feel after a hard swim - it's what I use to keep my goggles clean!
Subscribe to:
Posts (Atom)