Showing posts with label Swimming. Show all posts
Showing posts with label Swimming. Show all posts
Friday, December 17, 2010
To swim or not to during out season is the question
I recently came across this article and posted it on some friends Facebook page and got some eye brows raised. It appeared I pricked some traditional triathlon athletes awareness so I thought I might share my two cents. I have been using my out season for the past 7 years to focus on my swimming technique, strength and confidence and I have to say I have improved in all these areas but my swim times haven't really come down like they have with my running or biking. I do plan on hitting the pool at least once a week but I will focus more on biking and running and when I'm not S.B.R. I will go outside the box (pool) and continue to build my aerobic capacity with snow shoeing, cross country skiing, mountain biking, stair climbing, ice skating, weight lifting and yoga just to name a few. Having fun doing these other activities won't bring my swim times down but I'll at least get a chance to enjoy other sports and when the pool goes back to long course in March I'll be ready to specifically train for my up coming triathlon race season.
Friday, March 28, 2008
Multi-tasking while Freestyling
I find it amazing how much my mind and body are so active during my freestyle workouts in the pool. The structure of my workout is a Warm up, Build up (Drills), Core (main set), then Warm down. During the workout I am focusing on so many things to help me become a more efficient swimmer.
I am thinking about having proper:
arm catch and high elbows,
having a strong flutter like kick moving from the hips,
breathing bilaterally,
stream line body position so that I am as slippery in the water as possible,
and becoming like a fish with shoulder and hip rotating as one.
Not to mention I'm trying to keep track of the 10 x 100 yard repeats in my head while swimming in a 25 yard pool.
Oh, did I just finish my 6th set or 7th set? I was chatting too long with the guy in the lane next to me and now I lost track. Anyway, I go with 6 and continue focusing on having proper bio-mechanical positioning in the water but then I'm thinking, oh no, I have to go pee...
If you like multi-tasking like I do then you'll find swimming is so much fun.
I am thinking about having proper:
arm catch and high elbows,
having a strong flutter like kick moving from the hips,
breathing bilaterally,
stream line body position so that I am as slippery in the water as possible,
and becoming like a fish with shoulder and hip rotating as one.
Not to mention I'm trying to keep track of the 10 x 100 yard repeats in my head while swimming in a 25 yard pool.
Oh, did I just finish my 6th set or 7th set? I was chatting too long with the guy in the lane next to me and now I lost track. Anyway, I go with 6 and continue focusing on having proper bio-mechanical positioning in the water but then I'm thinking, oh no, I have to go pee...
If you like multi-tasking like I do then you'll find swimming is so much fun.
Thursday, January 31, 2008
Thoughts on swimming.
For the past 3 months I have been using a program from Swimplan for all my swim workouts. What's nice about this program is that the workouts are personalized based on time trials, how much time you want to swim, intensity level, and what equipment you want to use. What makes it even better is that it's a free service.
Using this program has kept me motivated to swim consistently through the winter months. Before I head to the pool I print out a new program and tape it to my water bottle. I don't know how other people manage their swims, as fas as, how to remember time and sets of lengths but what helps me is to bring the printed workout to the pool so that I can enjoy my swim and not get confused with lap counting or distance.
Having this program has also taken my mind off the frustrations of improving my swim technique. I've given up on trying to be a perfectionist. I'd love to have a swim stroke like some great olympic swimmer. I realize I should just focus on having a good time and enjoy where I'm at in my abilities. And as long as I can get through a swim during a triathlon and have enough energy to power through the rest of the race, I'm happy!
Here is todays workout in detail format from swimplan.com:
Duration
45-60 mins
Distance
2200yd
Pool length
25yd
Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Freestyle swim at a steady pace.
Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd
Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd
This is the swim without the descriptions and is what I taped to my water bottle:
Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd
Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd
Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd
Using this program has kept me motivated to swim consistently through the winter months. Before I head to the pool I print out a new program and tape it to my water bottle. I don't know how other people manage their swims, as fas as, how to remember time and sets of lengths but what helps me is to bring the printed workout to the pool so that I can enjoy my swim and not get confused with lap counting or distance.
Having this program has also taken my mind off the frustrations of improving my swim technique. I've given up on trying to be a perfectionist. I'd love to have a swim stroke like some great olympic swimmer. I realize I should just focus on having a good time and enjoy where I'm at in my abilities. And as long as I can get through a swim during a triathlon and have enough energy to power through the rest of the race, I'm happy!
Here is todays workout in detail format from swimplan.com:
Duration
45-60 mins
Distance
2200yd
Pool length
25yd
Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Freestyle swim at a steady pace.
Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd
Freestyle using one arm at a time, focusing on shoulder and hip rotation. Complete 6 arm strokes with the left arm then 6 strokes with the right arm, followed by 6 strokes using both arms. The non-stroking arm is held out front in a streamlined position.
Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd
Freestyle swim, starting every 50yd set on the defined time period. The departure time combines your swimming target time and rest time, so the faster you go the more rest you will have. Conversely, the slower you swim, the less rest time you will have.
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd
Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd
This is the swim without the descriptions and is what I taped to my water bottle:
Warm up
• 8 x 50yd Freestyle Swim (even pace), rest 0:15 / 50yd
Build up
• 8 x 50yd Single Arm with Zoomers (arm out front) 6 x left, 6 x right, 6 x full stroke, rest 0:15 / 50yd
Core
• 8 x 50yd Freestyle Swim, leave on 01:10 / 50yd
• 2 x 100yd Freestyle Pull with a pull buoy, rest 0:20 / 100yd
• 8 x 50yd Freestyle Swim, leave on 01:04 / 50yd
• 1 x 200yd Freestyle Swim, rest 0:30 / 200yd
Warm down
• 8 x 25yd Easy, rest 0:10 / 25yd
Friday, June 29, 2007
Help! I can't swim!
It's lunch time and I'm in the pool doing my laps and feeling fast and strong. I think my swimming has improved in the last 4 to 5 weeks, probably because of the added mileage I've been putting in the pool, that is, until the life guard waves me over to the first lane so that he could tell me something about my swimming style.
He tells me that when I lift my head to breathe the rest of my body does a fish tailing dance. He also points out that my right hand crosses over the center of my body and as a result I don't get a good catch of the water. He tells me between the fish tailing and improper catch I waste too much energy.
He tries to show me what to do and I think I understand what he's trying to show me but when I put it into practice I still feel like I'm fish tailing and don't quite have the proper catch.
I found on active.com where it states: "Crossover: When your hand enters the water at the beginning of each stroke, you must ensure it doesn't cross your body's imaginary mid-line running from head to toe. Crossing over puts a tremendous amount of strain on the shoulder joint and makes your body fishtail or swing from side to side, increasing drag.
Prescription: Single-arm and catch-up drills. Exaggerate the width of your entry point. At first it may feel as though you are entering far too wide, but this is simply because relative to where you were entering, it feels wide. Video analysis is usually necessary to monitor progress.
Now I need to figure out how to do the single-arm and catch-up drills.
I've got to find a swim coach to help fix my problems.
Next week I take the family to Deer Creek State Park for a week long family reunion. I'll not only enjoy time with the family but I get to enjoy swimming in a big lake, biking country roads, and running around the park.
Everyone enjoy time with your family & friends during this 4th of July.
Life is good!
He tells me that when I lift my head to breathe the rest of my body does a fish tailing dance. He also points out that my right hand crosses over the center of my body and as a result I don't get a good catch of the water. He tells me between the fish tailing and improper catch I waste too much energy.
He tries to show me what to do and I think I understand what he's trying to show me but when I put it into practice I still feel like I'm fish tailing and don't quite have the proper catch.
I found on active.com where it states: "Crossover: When your hand enters the water at the beginning of each stroke, you must ensure it doesn't cross your body's imaginary mid-line running from head to toe. Crossing over puts a tremendous amount of strain on the shoulder joint and makes your body fishtail or swing from side to side, increasing drag.
Prescription: Single-arm and catch-up drills. Exaggerate the width of your entry point. At first it may feel as though you are entering far too wide, but this is simply because relative to where you were entering, it feels wide. Video analysis is usually necessary to monitor progress.
Now I need to figure out how to do the single-arm and catch-up drills.
I've got to find a swim coach to help fix my problems.
Next week I take the family to Deer Creek State Park for a week long family reunion. I'll not only enjoy time with the family but I get to enjoy swimming in a big lake, biking country roads, and running around the park.
Everyone enjoy time with your family & friends during this 4th of July.
Life is good!
Thursday, October 12, 2006
Taper week update
Monday - 50 minute Yoga workout. 3 mile walk in morning and 2 miles in the afternoon. Good thing I didn't have to work.
Tuesday - Interval track workout of 6 x 400 meters (average 74 seconds per 400m).
Wednesday - 35 minute swim.
Thursday - 3 mile run in 19:05
Friday - 25 minute swim and 50 minute Yoga
Saturday - Drive the marathon course
Sunday - Run the marathon!
Tuesday, we watch the inspirational movie of swimming the English Channel, On a Clear Day. One of the lines my son got a hilarious laugh was, 'my friend could fart in German'. I have to admit I also got a good chuckle out of it. And while I was swimming the next day the line came back to me with the sight of my son laughing it made me laugh. The problem was that I took a gulp of some chlorine water which was not good. I had to think of something else to keep myself from laughing while swimming. I realized you can't laugh while swimming.
On a scary note. My daughter caught a flu bug last week and my wife got it earlier this week. She got a throat culture on Tuesday and on Wednesday it came back positive with strep. I'm thinking, 'Oh no,' I can't get sick before this weekend. I was almost tempted to start taking antibiotics to ward off the bug. But I was advised not to mess with the pill unless I was tested positive and prescribed by my doctor. It's Thursday and I'm feeling great. I need to remember to wash my hands a lot and not to put my fingers in my eyes, nose, and mouth.
Everyone have a great weekend.
See you in Columbus.
My Bib number is 1096
Tuesday - Interval track workout of 6 x 400 meters (average 74 seconds per 400m).
Wednesday - 35 minute swim.
Thursday - 3 mile run in 19:05
Friday - 25 minute swim and 50 minute Yoga
Saturday - Drive the marathon course
Sunday - Run the marathon!
Tuesday, we watch the inspirational movie of swimming the English Channel, On a Clear Day. One of the lines my son got a hilarious laugh was, 'my friend could fart in German'. I have to admit I also got a good chuckle out of it. And while I was swimming the next day the line came back to me with the sight of my son laughing it made me laugh. The problem was that I took a gulp of some chlorine water which was not good. I had to think of something else to keep myself from laughing while swimming. I realized you can't laugh while swimming.
On a scary note. My daughter caught a flu bug last week and my wife got it earlier this week. She got a throat culture on Tuesday and on Wednesday it came back positive with strep. I'm thinking, 'Oh no,' I can't get sick before this weekend. I was almost tempted to start taking antibiotics to ward off the bug. But I was advised not to mess with the pill unless I was tested positive and prescribed by my doctor. It's Thursday and I'm feeling great. I need to remember to wash my hands a lot and not to put my fingers in my eyes, nose, and mouth.
Everyone have a great weekend.
See you in Columbus.
My Bib number is 1096
Monday, February 13, 2006
Winter Training Update!
Core workouts include using Cylco-core and other Pilate DVD's with the exercise ball and some weights. During the workouts focus is on proper breathing. My goal is to build all around core strength before Spring race season begins. I have to admit the Cyclo-core workouts are getting a bit more comfortable to do. My son looks forward to the workouts with me. His goal is to get a 6-pack.
Swim workouts are at 3 times a week and range from 800 to 1700 yard steady endurance swims with some 50 to 100 yard pick-ups. My focus is improving technique. I wish I had someone to analyze my strokes. Maybe next year.
Bike workouts are still on the trainer 3 days a week with 1 hour sessions using the 17 week fasttandem.com schedule. I am gaining strength and confidence with these workouts.
Run workouts include a Wednesday 20-30 minute tempo treadmill workout and a Saturday 8 to 12 mile long run at about 7:30 pace indoor or outdoors. Easy run on treadmill on Monday and Friday.
Swim workouts are at 3 times a week and range from 800 to 1700 yard steady endurance swims with some 50 to 100 yard pick-ups. My focus is improving technique. I wish I had someone to analyze my strokes. Maybe next year.
Bike workouts are still on the trainer 3 days a week with 1 hour sessions using the 17 week fasttandem.com schedule. I am gaining strength and confidence with these workouts.
Run workouts include a Wednesday 20-30 minute tempo treadmill workout and a Saturday 8 to 12 mile long run at about 7:30 pace indoor or outdoors. Easy run on treadmill on Monday and Friday.
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