More Kicking

This month we’re working on Freestyle. At least that’s what we’ve been told. So far it just seems like we’re doing a lot of kicking. We had 17 again tonight, so that meant 5 people in my lane. I had a good time with Paul, Gordon, Chelsea, and Andrea.

Warm-Up (1250):
1 x 400 Free
1 x 200 Kick
1 x 200 Pull
6 x 75 Free on 1:10 (2 white, 2 pink, 2 red)

Drill (450):
8 x 25 Drill on 0:30 (both arms to your side, kicking on one side at a time)
1 x 100 Drill (same as above)
4 x 25 Drill on 0:30 (one arm in front, kicking on your side)
2 x 25 Drill (same as above)

Banjo Kazooie (1650):
1 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
2 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
3 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
4 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
5 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
6 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
7 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
8 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
9 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40
10 x 25 Kick fast on 0:40
1 x 25 Kick easy on 0:40

Warm-Down (100):
1 x 100 easy

Getting Stronger?

I just got off the trainer again. We seem to have a pretty good system going. Ride the trainer Monday, Wednesday, and Friday. Swim Tuesday and Thursday. So today is Monday and I’m either getting stronger from all the riding, or I’m just well rested from a couple days off over the weekend. Either way, I had a good ride tonight. I stayed on the small half of my rear cassette most the ride. I even hit the bottom several times. I’m not going to jump to my big ring on the front until I’m hitting the bottom regularly, and I think that’s a real possibility over the next few weeks.

Tonight we watched an episode of Star Trek Enterprise. It’s not as exciting to ride to as some of the other show we have. It’s sort of slow. I guess I never realised that while watching it from the bean bag, but it’s painfully (no pun intended) obvious while riding the bike.

Big Kick Day

We’re really starting to be a huge group. We had 17 people there tonight and we counted at least 5 missing. We’re so big that our coach has started to bring in an assistant coach to help out with practices. I hope we continue to grow; that’s what makes it fun.

I had a hard time getting my lungs going tonight. I was having a really hard time breathing during the warm-up and almost convinced myself to get out and sit in the hot tub. But after the 6 x 75 Free/Back, I started to feel better. By the end of the 6 x 100 Free on 1:45, I was feeling pretty good. Then the kicking sets just about killed me, but I’m sure they made me stronger.

Warm-Up (850):
1 x 400 Free
6 x 75 Free/Back on 0:10 rest
6 x 100 Free on 1:45 (2 white, 2 pink, 2 white)

Kick Set (1400):
8 x 100 Dolphin Kick on 2:00 on our backs with fins
8 x 50 Backstroke Kick on 1:00 with fins
8 x 25 Free Kick on 0:40 race pace without fins

Warm-Down (150):
1 x 150 Easy

More Trainer Time

We rode our bikes Saturday as part of the Icebreaker Triathlon. Sunday we rested. Monday we rode our trainers for about 40 minutes while watching an episode of Battlestar Galactica. Tuesday was swimming, so we didn’t ride, but we got back on to ride again tonight. That means we’re riding every other day now. This may be the recipe for success.

Tonight’s ride was while watching an episode of Bones. I started warming up before the episode actually started, and continued through the whole thing. I didn’t stop until the credits were done rolling. But the best part was how great it felt afterwards. I think I may really start liking this sport. I just hope more riding translates into better bike times eventually.

One thing I did tonight that I don’t usually do is switch resistance an cadence for a specified amount of time. Tonight I decided I’d switch up to my big crank from the opening credits until the first commercial break. That turned out to be really hard, but it made riding on my smaller crank not so bad after that. I also switched up to a high gear near the end of the show so I could “finish strong”. It made it a lot of fun, and I think I got a lot out of it.

Break-Outs

Tonight I finally figured out why my coaches have been telling me not to breathe my first stroke off the wall. All these years I thought it was purely a style thing… getting used to not breathing so much. No! There’s actually a reason behind it. And, as it so happens, it coincides with the things I’ve been practicing lately. I’ve had a problem with sloppy flipturns, but I’ve been working on it. Specifically, I’ve been working on flipping over straight, then pushing off on my back and rotating back to normal during the push-off. Well, as we worked on our break-outs tonight (first stroke as you come up from a push-off), Coach Durant showed us why you shouldn’t breathe on your first stroke. You see, your first pull from streamline position should be with the deeper arm while you are on your side. It makes a huge difference. And that’s why this is so funny to me. For years I’ve been trying to not breathe off my first stroke, but I think I’ve been pulling with my shallow arm, completely defeating the purpose of not breathing that first stroke.

Warm-Up (1450):
1 x 400 Free
6 x 75 Free/Back (5 strokes, switch, 5 strokes, switch, etc.)
6 x 100 Free on 1:45 (2 white, 2 pink, 2 red)

Open Turn work (10 x 25)
Break-Out work (10 x 25)

Final Set (400):
16 x 25 Free Sprint on 0:45 (one direction to the feet, the other direction from a dive)

Icebreaker Triathlon Results

The fine folks over at Milliseconds have posted the Official Results for the 2009 Icebreaker Triathlon.

As I suspected, I did pretty well in the swim: 13th overall with a 4:50.
Overall Swim Results

My bike was a bit worse than I thought: 42:03 for 168th overall. I knew I was slow on the hills, but I thought I made up for some of it on the down-hill. I guess not.
Overall Bike Results

My run was pretty sad at 36:37 and 270th overall.
Overall Run Results

My grand total of 1:31:04 got me 213th place overall and 24th place in my age division. I know what I need to work on or Salem.
My results

Icebreaker Triathlon

True to its name, the Icebreaker Triathlon was cold. I was ill prepared for how cold it was to come out of the pool, soaking wet, and get on my bike and ride fast in the wind. It wasn’t actually windy, but it was still cold. I had a really hard time breathing the cold air and at one point I noticed my arms and legs had turned completely red. But it sure was fun.

I am definitely rusty when it comes to knowing what to do for these things. I started things off by trying to check-in without my ID. Luckily, Charmaine had reminded me to bring it, so I only had to make an extra trip to the car. Then I went to start warming up in the pool and realized I was the only one without a timing chip. Woops. So I went back to the check-in station and picked up my timing chip… and noticed that I was the only one without body marking, so I fixed that as well.

Warming Up

Warming Up

I was surprised how few people did a warm-up swim. I swam about 600 meters, and I think it really helped my race. I wish I had been more aggressive in my self-seed time, because I had to swim past lots of people. I guess that makes me a sand-bagger, though that wasn’t my intention. The swim went really fast. I was able to swim pretty hard most the time, but I did catch up to a few roadblocks of 5 or more people that were harder to get by. Usually I had to wait till the group broke up organically when they came to the end of the pool, then I could swim alongside and past them.
Zig-Zag Overtake

Zig-Zag Overtake

I think my swim-to-bike transition may have been longer than my actual swim. I should probably work on my transitions someday. The cold definitely added to my slowness, plus I was really breathing hard after swimming hard then running from the pool out to the transition area. I took several minutes putting on my helmet, gloves, socks, and shoes.

Fat Man Riding

Fat Man Riding

Once I was on the street riding, I realized how cold it was. I went pretty slowly up the first two hills, but then I really started pushing. Nobody passed me from the top of the second hill till I got back to the bottom and started the loop again. The second time around was much like the first. I was really slow going up the two hills, but then I went really fast. I haven’t seen the official numbers yet, but I’m feeling pretty good about my swim and bike times.

Running Home

Running Home

Running, which is always the worst part of my race, continued to be terrible. I’m really disappointed with my run today. I walked almost the entire way. I just couldn’t find a way to get my legs going. I was also really feeling sore in my shoulders and pecs from the sculling on Thursday. I’m a bit surprised how much I let that affect my run. And I was still really cold.

Sculling

Tonight we worked on sculling. My arms are hurting just thinking back on it. I hope I recover before the Icebreaker Triathlon on Saturday. After all the sculling, we did some more head and body position work in the shallow end until time ran out.

Warm-Up (700):
1 x 400 Free
4 x 75 Free on 0:10 rest

Main Set (1400):
6 x 100 Free on 1:45 (2 white, 2 pink, 2 red)
4 x 50 Sculling (head-forward, hands in front)
1 x 100 Pulling
4 x 50 Sculling (head-forward, hands at hips)
1 x 100 Pulling
4 x 50 Sculling (feet-forward, hands under hips)

Head and body position work in the shallow end

Head and Body Position

We spent about half the workout tonight working on head and body position in the shallow end of the pool. One of the key things most of us were doing wrong was rotation. Unlike walking, in swimming your arm matches the leg that is moving forward. When your right arm extends, your right leg goes forward; when your left leg extends, your left leg goes forward. It felt awkward at first, but I think it started to help us improve our stroke count by the end. Another thing I need to work on is keeping my head down and not looking forward all the time.

After our work with head and body position, we finished things up with a killer relay. I went in lane 1 with Paul and Gordon (a new guy that is quite fast — swam for Timpview in ’93). All the other lanes had 4 people, so we were fortunate enough to get to go 4 times for every 3 that the others went… and somehow we still won.

Warm-Up (700):
1 x 400 Free
4 x 75 Free/Back (5 strokes free, 5 strokes back, repeat)

Head and Body Position work in the shallow-end

Main Set (400):
8 x 50 Free on 1:00 with fins (counting strokes)

Relays (200):
4 x 50 Free sprint on 1:15

Relays!

It’s been so warm lately that I have been riding my scooter to work and tonight I rode it to practice. Charmaine’s brothers Rob and David are in town and they all went to Ogden to surf the standing wave. It was a little cold on my way to practice, but it wasn’t bad on the way back. I’ll probably ride it every time Charmaine misses practice (which isn’t often).

We finished up practice with a set of relays. It was a lot of fun, but it really took everything out of us. I guess that’s the whole point. We push ourselves harder when there’s a little friendly competition. I led our lane, followed by Sean, then Mark, then Sabrina, and Dagon brought it home. We each swam two 25s each race, so we had a slight break, but it wasn’t enough… especially by the third race. Our lane won the first race, but we got spanked on the next two. And for that, we don’t get treats next practice, but everyone in the other lane does. We’ll have to find a way to win next time. I don’t know how I’m going to beat Paul though. He is fast.

I split lane 3 with Paul. I could barely keep up, especially on the monster kicking, but somehow I managed to leave on time, every time. If that wasn’t enough, Sabrina and Chelsea were doing the same thing in lane 2, on the same interval, and both of them were killing me too. I guess my kick is really weak. I’m glad I have these guys to push me along.

Warm-Up (1000):
6 x 100 free/back (5 strokes free, 5 strokes back, repeat) on 0:10 seconds rest with fins
1 x 400 pull/scull (75 pull, 25 scull, repeat)

Main Set (1925):
12 x 50 monster kicking on 1:10 (last time my interval was 1:20, so this was a big step up for me)
12 x 100 drill/back (50 vertical ice, 50 full-stroke backstroke) on 1:40 with fins
1 x 125 easy

Relays (150):
2 x 25 free (5 people, each swimming 2 x 25 free)
2 x 25 free, back (1 x 25 free followed by 1 x 25 back)
2 x 25 corkscrew (this made everyone sick)