"The miracle isn't that I finished. The miracle is that I had the courage to start."
Kitsap TriBabes
Interval Training - Week 7
Dear Tri Babes,
You are doing so well in your training!!!!! At this point, one of two things is true: 1) you have been doing the
interval training that I have been suggesting and are seeing for yourself its amazing benefits. Several of you
have emailed me with testimonials attributing to the power of interval training; 2) You have NOT been doing
the interval training either out of fear or out of a refusal to make the logistics work. If this is the case, it is not
too late to start tri-ing. Just jump in NOW, this week. The training that you HAVE been doing has prepared
you to TRI this. So, "come on Mikey, you'll like it, just tri it!!!!!"
INTERVAL SWIM:
~ get thyself to a pool. Understand that one length in the pool is about 25 yards or 25 meters depending
upon the pool you are in. 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.")
~ 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 3 more times. (This means you've done a total of 4 fast
lengths and 4 slow lengths.) Or in other words:
4 X 25meter repeats with 25meter recoveries.
~ Do TWO 100meter Tri IMs (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.
~ Swim two lengths fast in your most efficient stroke. (1 X 50m)
~ Swim 4 lengths easily and comfortably as your cool-down.
~ Voila . . . you have just completed 26 lengths of swimming
*** Tri to minimize the amount of time you rest between each interval activity.
***Remember that your pool swims are the time to experiment with more efficient strokes in a controlled
environment. It doesn't matter if you flail -- just start learning.
*** 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.
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 THREE 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 THREE times
~ Run/walk on the flat area at the base of the hill for 5 minutes.
GREAT JOB!!!!!!!! I hope you enjoy reaping the benefits of these trainings even if you do not enjoy the actual
DOING of them!!!!! -- Lisa Be torturing you like this because you SAID that you wanted to get faster and
fitter!!!!!!