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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 6
Dear Tri Babes,
Here is this week's Interval Training. IT is NEVER too late to jump on board with this. And, the people who ARE doing it are positively vociferous in their amazement at how much it helps them.
Interval Run/Walk: (remember that one track lap equals 400 meters)
~ Get thyself back to a track this week. You are doing 2.5 miles of speed work.
~ 400meter (1 lap) warm-up
~ 4 X 100meter sprints with 100m recovery
~ 4 X 200meter sprints with 200m recovery
~ 4 X 100meter sprints with 100m recovery
~ 400meter (1 lap) warm-up cool-down
*** The preceding Interval Run training is written in the common mathematical shorthand of training books -- which I hope that you understand by now. But, if you need this explained in "longhand," here is the more verbal explanation of what to do:
~ run/walk one lap at a comfortable pace (400meter warm-up)
~ run/walk as fast as you can on the straight part and walk slowly to recover on the curved part. Do this four times (or for total of two laps) (4 X 100meter sprints with 100m recovery)
~ run/walk as fast as you can for half the track and then walk slowly to recover on the other half. Do this for a total of four times. (4 X 200m sprint with 200m recovery)
~ run/walk as fast as you can on the straight part of the track and walk slowly to recover on the curved part of the track. Do this for a total of four time or two full laps. (4 X 100m sprints with 100m recovery)
~ Run/walk comfortably for a lap (400 meter cool-down)
~ Ta DONE -- you just completed 2.5 miles of sprint work!!!!!!
*** If you can NOT get to a track, you can just find a flat stretch of road and turn distances into time and do the equivalent. One Lap = 4 minutes; 100meters = 45 seconds.***
Interval Swim:
~ Get thyself to a pool. Understand that one length in the pool is either 25 meters or yards depending upon the pool you use. For our purposes, it doesn't really matter which it is -- just call one length a "25." A "length" means from one end to the other. (A lap means from one end to the other and back to the starting point!!!!!!! So a "lap" is two "lengths.")
~ This week, we will be introducing a NEW training activity called "touchdowns." To do this, you dive down under the water and touch the bottom of the pool and then come up. You TRI to do this with forward momentum so that you are progressing from one end of the pool to the other as you do the "touchdowns." (I can usually do 3-5 touchdowns before I reach the other end of the pool -- the more the better.) These are a fabulous way to help you learn to "recover" your breath. One of the biggest problems in open water swims is that just as you finally get into a "breathing rhythm," some race day reality comes along and knocks you out of your rhythm making you feel out of breath. On race day, you will continually be working to "recover your breath." These pool "touchdowns" are a great way to get you used to doing this in a safe, controlled, and somewhat comforting environment. For those of you who are still struggling just to get your face in the water, these will definitely help you to get over that fear (but ONLY if you are willing to do them)! My suggestion to you, however, would be to do repeated stationary "touchdowns" in the shallow end rather than a progressive length of "touchdowns" which will inevitably take you into the deep end of the pool. Let's make 5 shallow end "touchdowns" equal ONE length of "touchdowns," shall we? Do we all agree? Okay. WOman Law!!!!! Decreed. Written in pink!
So, that being said, here is this week's Interval Swim training in math speak:
~ 4 length/100meter warm-up
~ 5 X 25meter sprints with 25m recoveries
~ 2 X 25meter "touchdowns" with 25m recoveries
~ 2 X 100 meter Tri IM (meaning a variety of strokes). Do each stroke for 25 meters/1 length in one of the following orders:
Beginners: Side-Stroke; breastroke; side-stroke; backstroke
Intermediate/Advanced: High-headed crawl; backstroke; breastroke; freestyle/crawl.
~ 2 length/50 meter cool down
*** Or, for those of you who need this translated into "Real Speak:"
~ Swim 4 lengths easily and comfortably as your warm-up
~ Use the most efficient stroke available to you (remember the order of increasing stroke efficiency is as follows: side-stroke; breaststroke; backstroke; freestyle/crawl). Swim one length as fast as you can and then one length slowly to recover. Repeat this 4 more times. (This means you've done a total of 5 fast lengths and 5 slow lengths.) Or in other words 5 X 25m sprints with 25m recoveries.
~ Now, do one length of touchdowns (or 5 shallow end touchdowns in a row). Then, do one length of easy swimming to recover (shallow end touchdown people, just splash around in the shallow end until you are breathing completely naturally again.) Do another length of "touchdowns" and another length of easy recovery swimming for a grand total of two touchdown lengths and two recovery lengths. Or, in "Math Speak," 2 X 25meter "touchdowns" with 25m recoveries.
~ Do 2 Tri IMs in a row. Since it is a 100 meter IM and you have 4 strokes to do, you know that each stroke should be done for 25 meters (because 100 divided by 4 equals 25). So, do each stroke for 25 meters/1length in one of the following orders:
Beginners: Side-Stroke; breastroke; side-stroke; backstroke
Intermediate/Advanced: High-headed crawl; backstroke; breastroke; freestyle/crawl.
Now, since we are doing TWO Tri IMs total, do another one!!!!!!
~ Swim 2 lengths easily and comfortably as your cool-down.
~ Voila . . . you have just completed 28 lengths of swimming.
*** Print out this pool workout and put it in a zip-lock plastic baggie. That way you can bring it to the pool, set it on the deck, and follow it.
If you have ANY questions about either the "Math Speak" or the "Real Speak," just let me know. Great luck. Remember, you get the most "bang for your work-out buck" by doing these Interval trainings.
~ Lisa Be KNOWING that you CAN and SHOULD do this!!!!!!!
Discuss in the forums
Dear Tri Babes,
Here is this week's Interval Training. IT is NEVER too late to jump on board with this. And, the people who ARE doing it are positively vociferous in their amazement at how much it helps them.
Interval Run/Walk: (remember that one track lap equals 400 meters)
~ Get thyself back to a track this week. You are doing 2.5 miles of speed work.
~ 400meter (1 lap) warm-up
~ 4 X 100meter sprints with 100m recovery
~ 4 X 200meter sprints with 200m recovery
~ 4 X 100meter sprints with 100m recovery
~ 400meter (1 lap) warm-up cool-down
*** The preceding Interval Run training is written in the common mathematical shorthand of training books -- which I hope that you understand by now. But, if you need this explained in "longhand," here is the more verbal explanation of what to do:
~ run/walk one lap at a comfortable pace (400meter warm-up)
~ run/walk as fast as you can on the straight part and walk slowly to recover on the curved part. Do this four times (or for total of two laps) (4 X 100meter sprints with 100m recovery)
~ run/walk as fast as you can for half the track and then walk slowly to recover on the other half. Do this for a total of four times. (4 X 200m sprint with 200m recovery)
~ run/walk as fast as you can on the straight part of the track and walk slowly to recover on the curved part of the track. Do this for a total of four time or two full laps. (4 X 100m sprints with 100m recovery)
~ Run/walk comfortably for a lap (400 meter cool-down)
~ Ta DONE -- you just completed 2.5 miles of sprint work!!!!!!
*** If you can NOT get to a track, you can just find a flat stretch of road and turn distances into time and do the equivalent. One Lap = 4 minutes; 100meters = 45 seconds.***
Interval Swim:
~ Get thyself to a pool. Understand that one length in the pool is either 25 meters or yards depending upon the pool you use. For our purposes, it doesn't really matter which it is -- just call one length a "25." A "length" means from one end to the other. (A lap means from one end to the other and back to the starting point!!!!!!! So a "lap" is two "lengths.")
~ This week, we will be introducing a NEW training activity called "touchdowns." To do this, you dive down under the water and touch the bottom of the pool and then come up. You TRI to do this with forward momentum so that you are progressing from one end of the pool to the other as you do the "touchdowns." (I can usually do 3-5 touchdowns before I reach the other end of the pool -- the more the better.) These are a fabulous way to help you learn to "recover" your breath. One of the biggest problems in open water swims is that just as you finally get into a "breathing rhythm," some race day reality comes along and knocks you out of your rhythm making you feel out of breath. On race day, you will continually be working to "recover your breath." These pool "touchdowns" are a great way to get you used to doing this in a safe, controlled, and somewhat comforting environment. For those of you who are still struggling just to get your face in the water, these will definitely help you to get over that fear (but ONLY if you are willing to do them)! My suggestion to you, however, would be to do repeated stationary "touchdowns" in the shallow end rather than a progressive length of "touchdowns" which will inevitably take you into the deep end of the pool. Let's make 5 shallow end "touchdowns" equal ONE length of "touchdowns," shall we? Do we all agree? Okay. WOman Law!!!!! Decreed. Written in pink!
So, that being said, here is this week's Interval Swim training in math speak:
~ 4 length/100meter warm-up
~ 5 X 25meter sprints with 25m recoveries
~ 2 X 25meter "touchdowns" with 25m recoveries
~ 2 X 100 meter Tri IM (meaning a variety of strokes). Do each stroke for 25 meters/1 length in one of the following orders:
Beginners: Side-Stroke; breastroke; side-stroke; backstroke
Intermediate/Advanced: High-headed crawl; backstroke; breastroke; freestyle/crawl.
~ 2 length/50 meter cool down
*** Or, for those of you who need this translated into "Real Speak:"
~ Swim 4 lengths easily and comfortably as your warm-up
~ Use the most efficient stroke available to you (remember the order of increasing stroke efficiency is as follows: side-stroke; breaststroke; backstroke; freestyle/crawl). Swim one length as fast as you can and then one length slowly to recover. Repeat this 4 more times. (This means you've done a total of 5 fast lengths and 5 slow lengths.) Or in other words 5 X 25m sprints with 25m recoveries.
~ Now, do one length of touchdowns (or 5 shallow end touchdowns in a row). Then, do one length of easy swimming to recover (shallow end touchdown people, just splash around in the shallow end until you are breathing completely naturally again.) Do another length of "touchdowns" and another length of easy recovery swimming for a grand total of two touchdown lengths and two recovery lengths. Or, in "Math Speak," 2 X 25meter "touchdowns" with 25m recoveries.
~ Do 2 Tri IMs in a row. Since it is a 100 meter IM and you have 4 strokes to do, you know that each stroke should be done for 25 meters (because 100 divided by 4 equals 25). So, do each stroke for 25 meters/1length in one of the following orders:
Beginners: Side-Stroke; breastroke; side-stroke; backstroke
Intermediate/Advanced: High-headed crawl; backstroke; breastroke; freestyle/crawl.
Now, since we are doing TWO Tri IMs total, do another one!!!!!!
~ Swim 2 lengths easily and comfortably as your cool-down.
~ Voila . . . you have just completed 28 lengths of swimming.
*** Print out this pool workout and put it in a zip-lock plastic baggie. That way you can bring it to the pool, set it on the deck, and follow it.
If you have ANY questions about either the "Math Speak" or the "Real Speak," just let me know. Great luck. Remember, you get the most "bang for your work-out buck" by doing these Interval trainings.
~ Lisa Be KNOWING that you CAN and SHOULD do this!!!!!!!
Discuss in the forums