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"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
Interval Training Week 9
Dear Tri Babes,
Welcome to Training Week 9 -- you are doing great so far. Please remember to be patient with yourself as you get into the swing of things. A lot of new info and ideas are being thrown at you. You are NOT expected to pick them up immediately. My best advice is just to approach the information with an experimental attitude. Give the techniques a tri and see which ones seem workable for you. Be patient and expect that you'll need to implement a technique multiple times before you start to reap the benefits.
For this week's interval training, we are going to throw a little variety into the mix. Remember, you do not HAVE to do "interval training." I think that you should if you want to maximize your fitness level. The interval training is the key to both weight loss and speed. But, if it isn't your "cup o' tea" just tri to get in your own pool swim (minimum 22 lengths) and run/walk (minimum 1.5 miles or 20 minutes) sometime during the week. If you DO want to tri the interval training, please experiment with the following and praise yourself for whatever you are able to comPLETE:
INTERVAL SWIM:
This week, our goal is to begin developing a variety of different strokes for you to do. No matter how consistent you are with whatever stroke you use in the pool, on race day, the specific conditions of race day will force you to use a variety of strokes. So, if you isolate different strokes and work at getting better/stronger at them, you'll be able to use them strategically on race day.
Here is a breakdown of the different strokes. We'll go over these at the Lake Swim Tuesday:
SIDESTROKE: This is a stroke that is used by the beginner and the terrified. It is the least efficient stroke you can use. I'm not saying that you can't use it. Many women comPLETE the Danskin sidestroking the entire way. What I am saying, is that I encourage and invite you to use our training to experiment with other strokes. Even if you resort/revert to sidestroke on race day, you'll be fitter and more confident for having had experimented with other strokes. If you are currently using this sidestroke, your goal at this point, is FIRST to try to elongate your sidestroke by reaching your arm out further in front of you. Also, work on getting your body closer to parallel with the water and work on putting your ear and the side of your head in the water when you reach your arm out. Your SECOND goal is to experiment with other strokes while in the controlled environment of the pool. I'd recommend the Breaststroke as the first non-sidestroke you experiment with.
BREASTSROKE: This is the stroke that mimics the posture of a frog. If you are doing this stroke with you head completely out of the water, your first goal is to tri to put your lips in the water and blow bubbles while your arms are straight out in front of you and your legs are extended. Once you have mastered that, then tri putting your entire face into the water when your arms and legs are completely extended. On race day, the Breaststroke is actually an important stroke to have in your swimming arsenal. It is an excellent "recovery" stroke that you can use when you are tired or nervous. It is also an excellent stroke to use when you are clustered in a group of women and feel like you are being kicked in the face and pulled down from behind. This stroke really helps you establish your own personal space. And, it allows you to really see where you are going.
BACKSTROKE: This stroke is very important when you are exhausted or panicked. It can give you a much needed rest and attitude adjustment. In order to improve it, work on lying flat on your back and keeping your arms straight as you reach behind you.
FREESTYLE/CRAWL: This is the classic stroke. It will get you the farthest the fastest. In this stroke, you alternate between laying face down in the water while you exhale. And, turning to the side to inhale. Even if you are terrible at it, I would recommend that you start practicing it in the pool and then experiment in the lake with using it. Even if you can only do a few arm lengths, that is okay. Just start building up your endurance using this stroke. If you are really bad at it, my strong suggestion is to put a fun noodle under your hips and work on doing the stroke with that prop.
HIGH HEADED CRAWL: This is where you do the freestyle stoke but you keep you head out of the water the entire time. This is a very exhausting stroke. BUT, you will be FORCED by race day conditions into doing this stroke whether you like it or not. So, my STRONG SUGGESTION is that you start perfecting it and building up your endurance doing it so that it does not completely exhaust you on race day when you have to do it.
So, for this week's Interval Swim, I want you to cycle through the strokes I mentioned above. If you are an absolute sidestroker, alternate between the sidestroke and the Breaststroke. If you are able to do the freestyle/crawl, then alternate between what I call the Tri IM (intramural): High-Headed Crawl, Backstroke, Breaststroke, Freestyle (in that order).
~ 4 lengths warm-up
~ 2 X 25 yard sprints with 25 yard recovery (this means go fast for one length, then go slow, then go fast, then go slow -- whatever stroke you want abut preferably freestyle.)
~ Alternate through the variety of strokes (either OPTION A: sidestroke then breaststroke. OR, OPTION B: the Tri IM). Do one stroke for one pool length then switch to the next stoke. Do a total of 8 lengths. (This means that if you are doing Option A, you will do it 4 times. If you are doing Option B, you will do it twice.)
~ 2 X 25 yard sprints with a 25 yard recovery
~ 2 length cool-down
INTERVAL RUN/WALK:
This week, we are going to do "Hill Repeats." SO, you need to find a hill near your house. Preferably one that is about a 1/4 mile long (but this is not an absolute) and that is very challenging/steep. IF you can't find a hill, just use the steps in your house or somewhere!!!!!
~ Run/walk on the flat area at the base of the hill for 5 minutes
~ Run/Walk UP the hill; walk down the hill. REPEAT.
~ Run/walk on the flat area at the base of the hill for 3 minutes
~ Run/Walk UP the hill; walk down the hill. REPEAT.
~ Run/walk on the flat area at the base of the hill for 5 minutes.
CONGRATULATIONS!!!!!!!!! You are MUCH fitter than before you embarked on this quest!!!!! Please let me know if this is confusing in any way. AND, please let me know how it goes . . . Lisa Bee
Discuss in the forums
Dear Tri Babes,
Welcome to Training Week 9 -- you are doing great so far. Please remember to be patient with yourself as you get into the swing of things. A lot of new info and ideas are being thrown at you. You are NOT expected to pick them up immediately. My best advice is just to approach the information with an experimental attitude. Give the techniques a tri and see which ones seem workable for you. Be patient and expect that you'll need to implement a technique multiple times before you start to reap the benefits.
For this week's interval training, we are going to throw a little variety into the mix. Remember, you do not HAVE to do "interval training." I think that you should if you want to maximize your fitness level. The interval training is the key to both weight loss and speed. But, if it isn't your "cup o' tea" just tri to get in your own pool swim (minimum 22 lengths) and run/walk (minimum 1.5 miles or 20 minutes) sometime during the week. If you DO want to tri the interval training, please experiment with the following and praise yourself for whatever you are able to comPLETE:
INTERVAL SWIM:
This week, our goal is to begin developing a variety of different strokes for you to do. No matter how consistent you are with whatever stroke you use in the pool, on race day, the specific conditions of race day will force you to use a variety of strokes. So, if you isolate different strokes and work at getting better/stronger at them, you'll be able to use them strategically on race day.
Here is a breakdown of the different strokes. We'll go over these at the Lake Swim Tuesday:
SIDESTROKE: This is a stroke that is used by the beginner and the terrified. It is the least efficient stroke you can use. I'm not saying that you can't use it. Many women comPLETE the Danskin sidestroking the entire way. What I am saying, is that I encourage and invite you to use our training to experiment with other strokes. Even if you resort/revert to sidestroke on race day, you'll be fitter and more confident for having had experimented with other strokes. If you are currently using this sidestroke, your goal at this point, is FIRST to try to elongate your sidestroke by reaching your arm out further in front of you. Also, work on getting your body closer to parallel with the water and work on putting your ear and the side of your head in the water when you reach your arm out. Your SECOND goal is to experiment with other strokes while in the controlled environment of the pool. I'd recommend the Breaststroke as the first non-sidestroke you experiment with.
BREASTSROKE: This is the stroke that mimics the posture of a frog. If you are doing this stroke with you head completely out of the water, your first goal is to tri to put your lips in the water and blow bubbles while your arms are straight out in front of you and your legs are extended. Once you have mastered that, then tri putting your entire face into the water when your arms and legs are completely extended. On race day, the Breaststroke is actually an important stroke to have in your swimming arsenal. It is an excellent "recovery" stroke that you can use when you are tired or nervous. It is also an excellent stroke to use when you are clustered in a group of women and feel like you are being kicked in the face and pulled down from behind. This stroke really helps you establish your own personal space. And, it allows you to really see where you are going.
BACKSTROKE: This stroke is very important when you are exhausted or panicked. It can give you a much needed rest and attitude adjustment. In order to improve it, work on lying flat on your back and keeping your arms straight as you reach behind you.
FREESTYLE/CRAWL: This is the classic stroke. It will get you the farthest the fastest. In this stroke, you alternate between laying face down in the water while you exhale. And, turning to the side to inhale. Even if you are terrible at it, I would recommend that you start practicing it in the pool and then experiment in the lake with using it. Even if you can only do a few arm lengths, that is okay. Just start building up your endurance using this stroke. If you are really bad at it, my strong suggestion is to put a fun noodle under your hips and work on doing the stroke with that prop.
HIGH HEADED CRAWL: This is where you do the freestyle stoke but you keep you head out of the water the entire time. This is a very exhausting stroke. BUT, you will be FORCED by race day conditions into doing this stroke whether you like it or not. So, my STRONG SUGGESTION is that you start perfecting it and building up your endurance doing it so that it does not completely exhaust you on race day when you have to do it.
So, for this week's Interval Swim, I want you to cycle through the strokes I mentioned above. If you are an absolute sidestroker, alternate between the sidestroke and the Breaststroke. If you are able to do the freestyle/crawl, then alternate between what I call the Tri IM (intramural): High-Headed Crawl, Backstroke, Breaststroke, Freestyle (in that order).
~ 4 lengths warm-up
~ 2 X 25 yard sprints with 25 yard recovery (this means go fast for one length, then go slow, then go fast, then go slow -- whatever stroke you want abut preferably freestyle.)
~ Alternate through the variety of strokes (either OPTION A: sidestroke then breaststroke. OR, OPTION B: the Tri IM). Do one stroke for one pool length then switch to the next stoke. Do a total of 8 lengths. (This means that if you are doing Option A, you will do it 4 times. If you are doing Option B, you will do it twice.)
~ 2 X 25 yard sprints with a 25 yard recovery
~ 2 length cool-down
INTERVAL RUN/WALK:
This week, we are going to do "Hill Repeats." SO, you need to find a hill near your house. Preferably one that is about a 1/4 mile long (but this is not an absolute) and that is very challenging/steep. IF you can't find a hill, just use the steps in your house or somewhere!!!!!
~ Run/walk on the flat area at the base of the hill for 5 minutes
~ Run/Walk UP the hill; walk down the hill. REPEAT.
~ Run/walk on the flat area at the base of the hill for 3 minutes
~ Run/Walk UP the hill; walk down the hill. REPEAT.
~ Run/walk on the flat area at the base of the hill for 5 minutes.
CONGRATULATIONS!!!!!!!!! You are MUCH fitter than before you embarked on this quest!!!!! Please let me know if this is confusing in any way. AND, please let me know how it goes . . . Lisa Bee
Discuss in the forums