Posted by Chen
2 weeks down; 22 to
go! This was another week focused mainly on the swim, as I swam three times during
the week and skipped both a long run and long ride in order to attend an
all-weekend swim clinic. I’ll do a full review of the clinic in another post,
but for now, I’ll say that it was a great experience, and the techniques and drills
I learned are already proving quite useful! I focused on those drills during my
swim this morning, and my 500 time has already come down ~50 seconds from the
500s I swam last Monday using the same (and maybe even less) effort!
I also crossed the
2.4-mile barrier for the first time last week, swimming 4500 yards (2.56 miles)
on Monday. And I got my 100 times down to the 1:33-1:35 range, which was
downright shocking. Of course, now that I’ve completed the swim clinic, I’m
realizing those intervals were done using terrible form, but I guess that just
means I should theoretically be able to get those times down further now that I
know what proper form looks like.
Progression of my 5x100yd
times since Xmas Eve – not too shabby!
I’ll continue to repeat this 5x100 set over the next few months to
monitor how I’m doing – I’m curious to see what happens as I keep practicing
and applying the techniques I learned this weekend!
IM Canada Week 2
Recap:
Monday:
- AM: Steady state trainer
ride 70 minutes
- AM: Swimming 4500 yards
(2.56 miles!) including 5x500 swim, 4x250 kick, 4x250 pull (best 500 time:
9:17)
Tuesday:
- AM: Swimming 3000 yards,
including 2x500 swim, 2x500 pull, and 10x100 in 1:42, 1:40, 1:41, 1:40,
1:40, 1:43, 1:41, 1:40, 1:39, 1:42
- PM: Hilly 8.25 miles
through Golden Gate Park with 5@tempo (7:40, 7:34, 7:33, 7:29, 7:28)
Wednesday:
- AM: Trainer ride with fast
spin intervals – 60 minutes
Thursday:
- PM: Easy run in Golden
Gate Park 8.25 miles (~8:27 pace)
Friday:
- AM: Swimming 2500 yards
including 5x100 in 1:35, 1:33, 1:33, 1:34, 1:33 (!!!)
Saturday:
- AM: Easy
run in Golden Gate Park 8.75 miles (~8:49 pace)
- AM/PM:
Total Immersion swim workshop – Day 1 (~2000 yards)
Sunday:
- AM: Trainer ride with fast
spin intervals – 70 minutes
- AM/PM:
Total Immersion swim workshop – Day 2 (~2000 yards)
That swimming improvement is remarkable. Why won't my biking do that? :)
ReplyDeleteThanks, coach! And I feel like your biking continues to improve every time I see you! You have mad climbing skillz and you know it :P.
Delete- Chen
Sure, I am not bad at climbing. But then 5 min into the downhill/flat everybody has passed me and I can't even see them anymore :)
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