|
|
"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
Interval Training - Week 5
INTERVAL SWIM:
Here is this week's Interval Swim training in math speak:
(remember that 25 meters equals ONE length of the pool)
~ 4 length/100meter warm-up
~ 2 X 25meter sprints with 25m recoveries
~ 2 X 50meter sprints with 25m recoveries
~ 1 X 75meter sprint with 25m recovery
~ 1 X 50meter "touchdown”
~ 2 X 100 meter Tri IM
~ 2 length/50 meter cool down
VOILA! You have completed 30 POWER lengths in the pool. Congrats!!!!!
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 (you must be one of my virtual Tri Babes from Oklahoma), 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. Do this for a total of FOUR times
~ Run/walk on the flat area at the base of the hill for 3 minutes
~ Run/Walk UP the hill; walk down the hill. Do this for a total of FOUR times
~ Run/walk on the flat area at the base of the hill for 5 minutes.
VOILA!!!! – You are VERY impressive and MUCH fitter now!!!!!
GLOSSARY:
Touchdowns: To do these, 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.
If you cannot progress into the deep water, then simply stay down in the shallow end and touch the bottom of the pool. FIVE repeated touches of the pool bottom in the shallow end equals ONE “touchdown.”
TRI IM: This is a swimming activity in which you do a variety of different stokes in a particular order. You do each stroke for 25 meters/one pool length before switching to the next stoke in the swim “medley.” Since you alternate between 4 strokes doing each for 25 meters, one IM is called a “100.” In order to complete an ”IM,” do each of the following strokes for 25 meters/1length. Follow one of the following orders:
Beginners: Side-Stroke; breaststroke; side-stroke; backstroke
Intermediate/Advanced: High-headed crawl; backstroke; breaststroke; freestyle/crawl.
Please let me know if you have ANY questions!!!!! – Lisa Be Your Tri Turtle!!!!
Discuss in the forums
INTERVAL SWIM:
Here is this week's Interval Swim training in math speak:
(remember that 25 meters equals ONE length of the pool)
~ 4 length/100meter warm-up
~ 2 X 25meter sprints with 25m recoveries
~ 2 X 50meter sprints with 25m recoveries
~ 1 X 75meter sprint with 25m recovery
~ 1 X 50meter "touchdown”
~ 2 X 100 meter Tri IM
~ 2 length/50 meter cool down
VOILA! You have completed 30 POWER lengths in the pool. Congrats!!!!!
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 (you must be one of my virtual Tri Babes from Oklahoma), 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. Do this for a total of FOUR times
~ Run/walk on the flat area at the base of the hill for 3 minutes
~ Run/Walk UP the hill; walk down the hill. Do this for a total of FOUR times
~ Run/walk on the flat area at the base of the hill for 5 minutes.
VOILA!!!! – You are VERY impressive and MUCH fitter now!!!!!
GLOSSARY:
Touchdowns: To do these, 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.
If you cannot progress into the deep water, then simply stay down in the shallow end and touch the bottom of the pool. FIVE repeated touches of the pool bottom in the shallow end equals ONE “touchdown.”
TRI IM: This is a swimming activity in which you do a variety of different stokes in a particular order. You do each stroke for 25 meters/one pool length before switching to the next stoke in the swim “medley.” Since you alternate between 4 strokes doing each for 25 meters, one IM is called a “100.” In order to complete an ”IM,” do each of the following strokes for 25 meters/1length. Follow one of the following orders:
Beginners: Side-Stroke; breaststroke; side-stroke; backstroke
Intermediate/Advanced: High-headed crawl; backstroke; breaststroke; freestyle/crawl.
Please let me know if you have ANY questions!!!!! – Lisa Be Your Tri Turtle!!!!
Discuss in the forums