Swim Workout #3

Pyramid Workout:

First of all, I LOVE PYRAMIDS. They’re entertaining and the workout flies by.
This will be mainly alternating between form and progressive speed increases. Also, the warm-up and cool down are included in the pyramid.
400 Swim (Every 4th lap choice)
300 Pull
200 Hypoxic (Breathe every 3,5,7,9)
100 Progressive (Start at 50% effort, finish ALL OUT)
200 Hypoxic (Breathe every 3,5,7,9)
300 Pull
400 Kick (Cool Down technically)
100 Additional Cool Down (Choice)
Total: 2000 Yards

This workout took me 42 Minutes. I rested for 10 seconds per 100 throughout the pyramid.

Training Log Tuesday 3-10-14

The Swim on Monday was Swim Workout #2
It’s great for working on your flip turns by perfecting the form from freestyle to backstroke.
This workout is also a good source of endurance work, with longer sets and less speed work.

Sunday was my first run for my “One Run a Month” goal. It was the March to Get Screened to benefit colon cancer research and prevention. It was an awesome run! Beautiful day- 50 degrees and sunny!

 After being on Mountain time for three weeks while snowboarding and have Daylight Savings time fall on the night before the run, this race felt exceptionally early, like three hours too early. But, I digress.

My sister and I ran it together, which always makes it more fun. Having a buddy to pump you up and hang out afterwards makes it feel a lot less like work!

In the end, my pace and final time were exactly where I wanted them to be and I managed to finish in the top two women finishers :) I want to use this time of 23:34 as my base throughout the year as I finish each monthly run. Hopefully I can keep improving!

Then I finished my Sunday with a surf and relaxing with the K9’s at K9’s for Warriors, it’s not a bad way to add an extra 3 miles of running into your day…

Swim Workout #2

Warm-Up
   500 Swim (Every 4th lap other than freestyle)
   I did backstroke every 4th lap. Rest for 30 Seconds then move into the Workout

Main Workout
   10 x 50’s (Freestyle down, backstroke back) (1:10)
   Focus on your turn and the push off the wall on your back. Try to make it past the flags with your dolphin kicks.

    2 x 200 (100 Drill, 100 Swim) (30 seconds rest between)
   Freestyle thumbtip drag drill followed by 100 swim at 70% effort

Cool Down
  200 Hypoxic (Breathe every 3, 5, 7 9)
    50 Dolphin Dives
Use the Dolphin Dives to stretch your back and legs while still gliding evenly through the water.

Total Distance 1,650 Meters

This workout took me 34 minutes, it’s not a long one, but it is a lot of endurance and turn work.

Training Log Tuesday 3-3-14

Sorry for the delay! As you can see I have been snowboarding for three weeks, my legs are dead! But now I’m home and it’s time to kick into gear.
 This Sunday starts my triathlon training schedule and my One-Race-A-Month Kickoff.
I will be doing one organized run a month, starting with the March to Get Screened. I’m super excited my sister decided to do it with me, I’ve missed her like crazy this past three weeks and she’s always game to do a last minute crazy activity with me. Thank goodness for those people in your life that are willing to do activities with you and motivate you to stick to your goals!
 Anyways, here is the training schedule I will be following below:

The Race on this Sunday will count as my 20 Minute Run and I will come home and finish the swim later in the day. It’s all a work in progress. But every once and awhile you need to take a deep breath and set new goals. After some deep soul searching in the mountains, these are my health and fitness goals that I set up for myself. We’ll see how I’ve done in 13 weeks!

Goals:
 – One Run/Race a Month
 – Give up sweets and alcohol for Lent (It’s a good time to cleanse when you want to up your training)
 – Two yoga sessions a week with my husband (This goal is for both of us because it’s important to stretch and breathe into muscles you normally don’t allow yourself time to think about or focus on)
 – Follow triathlon training schedule- even if it means breaking the workouts up to more than one session a day. (Just because you have long work days or a family, doesn’t mean you can’t break up your training and fit it in!)
 -Read 30 minutes a day (This is important for me to schedule in- I will put this off, but I have realized that reading allows my mind to escape and relax, it’s a way to de-stress for me. It’s time I put it as a priority, so I truly have begun writing 30 minute reading appointments into my schedule)

Find YOUR goals! Make them realistic, write them out, schedule them into your calendar like doctor’s appointments. They are important too!

Training Log Tuesday 2-24-14