@emmab0902 1600m in an outdoor 50m pool with strong winds . That is a workout; fewer turns = less glide rest breaks and the strong winds, I had a mental image of mini whitecaps breaking and interfering with breathing rhythm. Its definitely a harder workout than a 25m pool, harder than a 50m indoor pool.

@fishgutzy Nice that you now have 2 activities that you can do to relieve the stress of travel/work assignments.

Finished the week 5 for 5-- with Friday close to 85 minutes.
Today was a bit short-- 60. Had to get out early for a meeting

Increasing my running for a Half Marathon Training Cycle so have to move my swim time's around to match the limited lane swim times in the local pool.

Noon Hour splash. Started with 2 people per lane, then 3, then 4 and 5. So it was a brutal struggle to get into a rhythm. After 30 mins half the people left to the steam room and we were back to 2/lane so could settle into a rhythm.
1200m Front, breast and back. Just mixed and matched to follow what the 2 slowest swimmers were doing so I didn't have to pass them in the crowded situation.
It's a trick I learned that makes for a more relaxed swim.

50 minutes, 1800m

4500 yards @ 85 minutes

emmab0902 wrote: »

@juliet3455 when is your half? I was thinking of doing one in May but I think I've run myself out of time to train!

@emmab0902 My first half of the season was Sunday Feb 5, last weekend.
Now I am in a new training cycle for my April 8 HM in Jasper National Park - can you say Mountains and HM.
I think you probably can train up for a May HM. Your cardio and strength from swimming will help immensely.
I am using the Hal Higdon Intermediate 2 plan for the Jasper HM. It has more Tempo and speed work than the HH Intermediate 1 plan that I used for my Chilly Willy HM. They are basically 12 weeks long so May is do able. I tweaked my plan by adding in a few more long runs simply because I already do the middle distances ( 8-12 km ) every week so replacing some of them with longer runs was not a big challenge.

Here is the link from the MFP Monthly Running Challenge where Stan has compiled a Great collection of information and Training Plans.


http://community.myfitnesspal.com/en/discussion/1269023/running-related-sites-and-references/p1

Ironically the HM I just completed was called the Chilly Willy. Insert Politically and Socially incorrect pun here.
I was very happy with my result, 2nd in my Age Group 2:12:36 Chip Time. Which also is a new PB for me. Defended my 2nd place AG finish from last year. 2:13:00
Of course I must qualify my 2nd AG with the fact of the 6 people in my AG only 2 of us made it to the finish line so a 2nd by default if you will.

The event lived up to its name -22C at gun and with the wind the windchill in the open parts was ~ -31C. Once you were in the trees with the sun beating on you it was actually surprisingly warm. I actually had to open the vent zippers on my coat. Which probably sounds crazy to those who haven't lived in a True Cold Climate .

At the Start Line. On the Left, 2nd row behind 2113 and 2140. No frost on my Tocque. Note the dreary overcast sky.

The Finish Line. Notice the Frost on my Tocque, and the Bright Blue sky.
Clock Time shows 2:12:41, Chip Time like I said 2:12:36

Weather Report says it all.

The Race Bling ( actually my niece's bling showing 1st place AG )

The post race photo with my Tall Niece -Trista and her friend Vanessa ( her 1st HM ). I paced Vanessa until about km 3 to give her a good start - prevented her from getting pulled out fast with the leaders, something that happens to all runners at some time. Again Bright Blue Sky.

4 miles.

Been swimming four or 5 times a week.
2.5km per session.
Glad to log in and see all the activity on here!

About 1200 yds today of breast, back, free, kickboard, and dolphin kick (my favorite lately!).

yogiswimmer wrote: »

@juliet3455 - What is finger drag and shark?

Designed to reinforce the high elbow and rotation of the body

@yogiswimmer Finger Tip drag Video

There are multiple versions of the Shark Drill. I could not find an exact match to the version we use, This is the closest video example I could find. We don't rotate so far, ours is more like a regular swim stroke with the Shark Motion added between arm pulls. Usually on a 3 stroke rhythm, ie Shark, Pull, Pull, Pull; Shark that way you are switching sides with each Shark Stroke.

Shark Drill Video

Should include the Zipper Drill.
We will commonly include the Zipper Drill with the Finger Tip Drag as they have similar arm positions.

Zipper Drill Video

AM Swim in a crowded pool before work. 5 people/lane so again making it hard to get into a rhythm.
Free and Breast 40 lengths = 1000m.
Sat on my @ss all day driving, 350km to a job site, just to find that the Network Servers and Computer Routers were not operational and they had no time line on when they would go live. Considering they were supposed to go live last week. So my day was wasted, turned around and drove 350km back home.
Got home to late for another swim and just didn't have the motivation/energy for a run.

Rehearsal-- i mean swim practice-- is going well. Two weeks til opening night! ~80 minutes, maybe 66 laps?

Adult Swim Club 2000m
Warm up, 50 Free, 50 Back, 50 Kick, 50 pull

4 x on 10s RI.
75m Back - One arm 25m R, 25m L, 25m Swim
75m Front - One arm 25m R, 25m L, 25m Swim

4 x on 15s RI.
75m Free Pull Breathing on 3,5,7 strokes
75m Free 25m sprint 50m Easy

100m Back 25m Sprint - 75m easy
25, 50, 75, 100m Free Ladder. Sprint First 25m, Easy for remainder
50m Breast w Dolphin kick
100m Breast alt 25m sprint/easy

200m Cool down Mixed Stroke Choice

I could really feel the weak points in my stroke when doing the one arm drill.
That's a drill that I will keep in my personal list. I definitely could feel how my kick and stroke affected my speed/rotation in the water. Will recommend that drill to anyone/everyone.
On Front Crawl it worked best to leave my non-swim arm ahead of me in stream-line position, and I did 2 stroke breathing.
On Back Stroke it was the other way around, non-swim arm at my side.
Really makes you concentrate on kick efficiency.
When you go from 1 arm to full swim you feel like a Olympic Athlete in the speed you suddenly have and maintain for the full 25m.

4000 @ 75 minutes - elbow is sore, so sorting out what is causing it so that I can continue while it heals. I have a feeling it is something I am doing on my flip turns...oddly enough. Rest it over the weekend.

1200m of mixed strokes. Back, Front and Breast.
1 double lane and 6 swimmers and we were all very different abilities. So it was hard to get a rhythm
Did a bunch of the 1 arm Back Stroke and Front Crawl drills, I really like them and they will be a regular thing in my routine. Still it was a swim so all is good. Also threw in some flip turn practises and dolphin kick. Sometimes it seems like the small broken - disorganized swims offer the most technical improvements.