Category: swim

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Trifecta Tuesdays!

I like Tuesdays.  They’re not Monday, so they don’t have that back-to-work sting, and yet you’re not far enough into the week to realize how far behind you might be at work.  Due to our circumstances vis-a-vis daycare and babysitting help from visitors, it’s a good chance for me to get out of the house early for some extra exercise…

And thus Trifecta Tuesday was born.


My basic premise for Trifecta Tuesday is to get 3 different forms of exercise done in one day.  I’m a triathlete… I like threes… three is a magic number after all!

Some examples so far:

  1. Dec 4th.  I hit the pool in the morning for a workout, then at lunch I had the two-fer workout that I have dubbed ‘Rowga’.  Swimming, Rowing Machine, Yoga.
  2. Dec 11th.  Another morning Swim.  Then the 3-2-1 workout: 3 cardio sessions, 2 whole-body strength circuits, 1 session of ab/core work; 10 minutes each for a (theoretical 60 minute workout).  I ended up short on time and skipping the explicit core work, but since I used the Spartacus circuit and the Matrix circuit for strength, my core was adequately addressed.  The cardio sessions were Rowing (again), Spinning, and a combination of skipping rope and the heavy bag.  I lost count somewhere in there, but it’s more than 3!
  3. Dec 18th.  Hey! That’s today!  I’m swamped with year-end stuff at work, so getting 3 activities in would take not only creativity, but… creativity in the interpretation.  I wanted to try a new elliptical trainer that has lateral motion (spoiler alert: upcoming post!) for warm-up, and use the treadmill for a post-workout cardio burn, but others like to use that elliptical/cross-trainer, so I opted for a rowing warm-up.  My weight/strength session had the upper body push (chest), legs, upper body pull (back) structure, but I focused more on tradtional moves with heavier weights like a barbell bench press.  I ended up snagging the lateral ellipitical/cross-trainer for my post-workout cardio burn.

Stay tuned every tuesday for tweets with the hashtag #TrifectaTuesday.  You do follow me on twitter, don’t you?  See if you can get your own 3 activities for your own Trifecta Tuesday!
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The Father’s Day Weekend

I just wanted to touch on what a fantastic weekend I had.  Training was a big part of that, but let me take care of some interesting incidentals.

While my wife took Shark Boy out kayaking, I walked around with the Lightning Kid dipping our feet into the water, when all of a sudden what should I see?  This:

Godzilla?

The most huge snapping turtle you would dare imagine! It swam away from us and spent the afternoon poking its head out from under the dock.  Later that day, I got to do an open water swim, but believe you me, I gave that section of the dock a wide berth when getting into the water (I later read that snapping turtles are generally docile in the water, the snapping occurs when they’re confronted on land.  At any rate, he was gone by Sunday).

Here’s the swim (take my word for it, it was all in the water!):

I hadn’t done any training in about a month at least, and my technique was garbage.  Yet somehow I managed the second best time I’ve ever done at the distance of 1500m (a pace of around 2:20/100m).  How is this possible?  The only explanation I can come up with is my new TYR Hurricane Wetsuit that I won last year.  Even though I know I’m under-trained for the Muskoka 5150, this gives me a lot of confidence.

For Sunday, I was hoping to get a good training ride in.  Rain was threatening the whole day, but when opportunity knocked (a.k.a Shark Boy took a nap), I was out the door.  Then I had to come back because I forgot the key to unlock my bike from the bike rack.  Oops.

I selected a route that would take me along Highway 35 between Dwight and Dorset.  Here I found my fitness and endurance lacking.  I couldn’t believe how low my average speed was, but I did note that I got faster after the turn around; I had been climbing overall, and the downhills obviously added to the average speed.  In fact, it occured to me at the turn-around that I hadn’t paired my new Garmin with the bike’s cadence and speed sensors.  That data was missing but they paired with the watch fairly quickly and seamlessly (more review material coming soon).


Besides just getting out there and riding, it also gave me a chance to scout out and plan new riding routes.  The old road (South Portage – which has traditionally been part of the Muskoka triathlon) seems to have a lot of construction and unpaved patches.  I know what I’m going to do next time.

I didn’t quite manage a 40km ride like I would have liked, but it was enough to build from.  Next time will be better.  Also, since the day didn’t quite have enough activity (and because I was jealous of my wife), I took Shark Boy out in the kayak on Sunday.

It was a lot of fun, and I hope to make a tradition of it every time we’re up North.  It might even be good training for the Logs, Rocks and Steel if I get to do it.

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Gear Corner: Forerunner 910XT Part 1 (Swim)


After losing my Forerunner 305, I was this close to buying a Bluetooth capable HR strap and using my Blackberry for tracking permanently, but darn it if those Garmin people didn’t hook me back in with the Forerunner 910XT.  After previous models that were called ‘waterproof’ (which in GPS language means “can get drops of water on it” unlike watch language where it means “submersible”), this one can really be used for swimming.  It is in fact, useful as a swim computer.

Once I got to the pool, the first thing I did was turn the watch on, and turn of the GPS.  They’ve made the menus more accessible than previously in my opinion, and GPS has its own menu so I can turn it off for indoor use quickly.  Then, I had to switch modes to ‘Swim’ (from ‘Run’) if I recall; this was found under the Training menu, rather than Settings where I expected it, but I still found that an improvement – it keeps any one menu from getting too dense with choices.  I programmed in a 25m pool, and started swimming.


I was a little pressed for time and stressed besides that, so I opted for a straight swim of 750m.  By the time I had done 100m, I checked the distance tracker and it reported only 50m and I was thinking:”This will never work.”  Still, by the time as I finished up my 30th length, sure enough, the readout showed 750m.


I was really interested to see what the data would show when I synched it, which it does wirelessly through a USB device the size of a thumb drive that you stick into your computer’s port.  The sync happens automatically when you turn the watch back on near the computer, but the small delay before it happens always makes me wonder if I’m doing it right before I notice the transfer has started.  The plugin software doesn’t have much in the way of dialog windows to let you know what’s happening.

Let me preface by saying I have no idea what happened toward the end there.  I do, however, love how it recorded my number of strokes for each length.  I always thought strokes should be counted with both arms but mechanically, it makes more sense for the watch to sense each time my left arm goes around.  The numbers add up, since I’d put my 25m stroke count around 25-26 (counting both left and right), and this workout shows an average of 13 (counting only the left).  It also shows my pace per 100m throughout the workout; might be very interesting during more structured workouts.


The last graph is about efficiency; there’s a metric called SWOLF which wasn’t easy to find the definition for (Google let me down for specifics), but ultimately, the connect.garmin.com websites help buttons defined it as stroke count+time to complete 25m.  I’m really interested in this one, as every time I’ve tried to reduced the number of strokes, I’ve used more power on each stroke to absolutely no effect; though I’m probably completing the 25m in less time.  Playing with SWOLF will let me optimize my swim for energy spent and how fast I can complete the distance.


So far so good for the Garmin Forerunner 910XT.  I should mention that the HR monitor (while waterproof) does not work in the water, which is a shame.  Though meaningful benchmarks for what heart-rate should be while swimming are hard to come by due to the difference the water pressure and cooling make on your cardiovascular system, I wouldn’t mind being able to compare workouts as the season progresses and knowing how my perceived exertion on a workout maps to the relative heart-rate actually produced.


I’ll be reviewing the 910XT’s features for biking and running in future posts.  Stay tuned!  Feel free to take a better look at the data by clicking the image below.

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Monday Swim

Though my training plan is not yet solidified (I need to do a little more research and work), I know I’ll need a base phase to prepare my body; up till now workouts have been not totally infrequent, but not regular enough for real training.  I need to get up to 6 days a week of workouts.  The weekend was a little tough on my knees, so I opted for a swim on Monday which is in keeping with what I had planned for that Monday (and most Mondays going forward).

I didn’t feel like following a prescribed program or doing much drill work, so here’s how it turned out.

  • Warm-up: 300m
  • 1st Drill: 2x 100m with a pull-buoy.  I held the pull-buoy between my shins on the first set, since I believe it’s there to teach me to use my core to stay level in the water, and carrying it higher simply makes it do the work for me.  It was a little hard (like holding a plank for 2 minutes) so I brought it closer to my knees on the second set.
  • 2nd Drill: 2x150m with hand-paddle gloves.  I was testing out my shoulders here since a little impingement issue flared up last week.  I honestly meant to do 2x100m, and accidentally kept going on the first set, so why not do 2x150m?
  • Main set: a pyramid with increasing intensity:
    • 100m in 2:07
    • 100m in 1:59
    • 100m in 1:52
    • 100m in 1:57
    • 100m in 2:17
  • Cool down: 100m breast-stroke and 100m back-crawl.
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LinkoRama

Just checking in with a few interesting links I found over the week.

Caitlin over at Healthy Tipping Point is doing a series for people looking into triathlon.  Where I did a single post in a similar vein, a whole series is that more comprehensive and awesome.  No wonder that blog is so popular.

Meanwhile, Meghann at Meals and Miles drew my attention to an awesome relay that goes from Miami to Key West; a beautiful and fun part of the world to understate things.  It looks logistically difficult to put together, and that’s before you consider the mayhem and TSA blues it would take to get me and my family to Florida.  Still, maybe it’s one for the the Race Bucket List.

Finally, this guy had to go and ruin everything I thought I was doing right in my swim training.  I’ll probably mix in his advice with what I was already doing for some Frankenstein hybrid; that’s how I roll.

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Back to the Pool Part 3: Shark Fin!

Today’s pool workout:

I did 250m of warm-up, then moved into 3 sets of 100m going from easy to medium to hard pace with 30 seconds to a minute between sets.

I completed the first set in 2:15, forgot to time the second set, and finished the third set in 1:52.

Then I moved on to the technical kicking drills.  I did 6x50m of the side kick drill (described in the link).  It’s lucky I found another description of the technique as I had been putting one arm ‘in front’ of my body as in, in front of my chest last time, rather than ‘in front’ as in, the direction of travel.  If you ever find swim training advice, make sure instructions are given relative to the pool, water or your direction of travel.  Swimming is a three-dimensional exercise – ‘up’, ‘down’ and ‘in front’ don’t mean much without a frame of reference.

Doing the sets 50m at a time rather than 25m at a time was taxing on the breathing, but I liked that: I noticed that my stroke count went down most likely due to taking breaths less frequently (every 4th left-right stroke pair rather than every 3rd), so training my lungs to get by with fewer breaths might pay off.

From there I did 12×25 of the ‘Shark Fin’ drill (also described in the link).  As I brought my hand up to the goggle line (it felt more like a military salute than a shark fin, to be honest), I found myself sinking well below the surface like my friend the whale shark over here.  I think that might be the point: your body should stay near the surface even as your arm moves up and out of the water for your next ‘catch’.  If your stroke causes you to bob up and down in the water, it’s not efficient.

The kicking drills took up a lot of time, so that I only got 850m worth of swimming in the 45 minutes I could afford on the workout.  Still, one of the things I’m discovering is that they give a great core burn, especially the obliques.  I’m all for strengthening my core, which not only makes my swim more efficient/powerful but should help stave off the injuries, be they triathlon or fatherhood related.
 

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Back to the Pool Part 2

I finally made it back to the pool today.  The last Back to the Pool post should have made it clear that my swim workouts are not entirely unstructured, just mostly so.  I picked up some kicking drills from an online source, and I figured that when I get too frustrated by the fast lane not being fast enough or too many collisions or whatever, I could move over to the medium lane and do those drills.

It turns out, December 28th is a good day to go for a swim workout, as the lanes were a lot less busy.  I warmed up with 10×25; and for once I remembered to take it easy on the warm up so I could keep my technique clean and have plenty of gas for the main set.

I decided on a little experiment before moving to the kick drills.  I did two sets of 100m (4x25m):

  • On the first set, I simply timed the 100m swim.  I came in at 1:46 which sounded good, but comparing it to race paces of over 2 minutes doesn’t make a lot of sense, since I’m going a lot longer in those cases.  Still, I wanted it for reference.
  • The next set, I counted the number of strokes it took me to complete one length, and averaged out over 4 lengths (stroke count is considered an important measure of your efficiency in the water).  It came out to 24 strokes to complete 25m which surprised me; I’d never had a stroke count less than 25 before.  

Due to the lack of traffic and according to the average pace in the lane, I was able to do my kick drills (12x25m) in the fast lane.  Doing drills like this was a little tedious at first, but once I felt I was getting the hang of it, the lengths started ticking off faster, it seemed.

I re-did the two sets of 100m coming in with a time of 1:42 and a stroke count of 23.  That looks like improvement , though it’s not entirely conclusive since I ended up really sprinting the last timed length to pass a swimmer and avoid a traffic jam in the middle of the pool.

 I’m encouraged by the potential of technical drills, especially ones based around my kick.  From what I’ve read, off-season is ideal for technical work, since the cold weather takes time away from doing more serious distance/volume (even in pool swimming, as the winter drive to/from the pool eats up more time than it would).  I’m also hoping that any improvements in kick strength/power/efficiency pay dividends into my cycling and running due to stronger legs and core.

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Back to the Pool Part 2

I finally made it back to the pool today.  The last Back to the Pool post should have made it clear that my swim workouts are not entirely unstructured, just mostly so.  I picked up some kicking drills from an online source, and I figured that when I get too frustrated by the fast lane not being fast enough or too many collisions or whatever, I could move over to the medium lane and do those drills.

It turns out, December 28th is a good day to go for a swim workout, as the lanes were a lot less busy.  I warmed up with 10×25; and for once I remembered to take it easy on the warm up so I could keep my technique clean and have plenty of gas for the main set.

I decided on a little experiment before moving to the kick drills.  I did two sets of 100m (4x25m):

  • On the first set, I simply timed the 100m swim.  I came in at 1:46 which sounded good, but comparing it to race paces of over 2 minutes doesn’t make a lot of sense, since I’m going a lot longer in those cases.  Still, I wanted it for reference.
  • The next set, I counted the number of strokes it took me to complete one length, and averaged out over 4 lengths (stroke count is considered an important measure of your efficiency in the water).  It came out to 24 strokes to complete 25m which surprised me; I’d never had a stroke count less than 25 before.  

Due to the lack of traffic and according to the average pace in the lane, I was able to do my kick drills (12x25m) in the fast lane.  Doing drills like this was a little tedious at first, but once I felt I was getting the hang of it, the lengths started ticking off faster, it seemed.

I re-did the two sets of 100m coming in with a time of 1:42 and a stroke count of 23.  That looks like improvement , though it’s not entirely conclusive since I ended up really sprinting the last timed length to pass a swimmer and avoid a traffic jam in the middle of the pool.

 I’m encouraged by the potential of technical drills, especially ones based around my kick.  From what I’ve read, off-season is ideal for technical work, since the cold weather takes time away from doing more serious distance/volume (even in pool swimming, as the winter drive to/from the pool eats up more time than it would).  I’m also hoping that any improvements in kick strength/power/efficiency pay dividends into my cycling and running due to stronger legs and core.

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Back to the Pool Part 1

I feel bad for neglecting swim training sometimes since I really honestly enjoy being in the water.  Just about everyone under-emphasizes their swim since it’s the discipline that least impacts race time.  In my case this is compounded, since I do better on the swim compared to my age group – I should be trying to get my bike and run times up to the middle of  the pack like my swim often is.  Still, ‘use it or lose it’ so I went back in the pool for the first time in a long while last week.

I’ve found trying to learn better swim technique to be very frustrating.  Joining a Master’s Swim Club is not for me as making it to classes for a set time often doesn’t work for me, and I don’t really like the expense of it either.  When I try to learn on my own through reading and research, I come across articles like this one from Triathlon Magazine Canada.  It’s an example where the total mileage of a swim workout far exceeds what I would do in a race, and some of the technical stuff confuses (note my question at the bottom of the article that has gone unanswered as of this writing), to say nothing of how impractical the idea of using a parachute would be while sharing the lanes with other swimmers.

Here’s an example of a description of how to do a kicking drill:

  • With your hips rotated to the side, and your  shoulders parallel, keep your head still and continue looking at the bottom of the pool.
  • Extend one arm out in front.
  • When you need air, rotate all the way onto
     your back, take a few good breaths, and repeat.
 This makes no sense to me; if I’m lying sideways in the water, wouldn’t my head be facing sideways too?  Is ‘in front’ towards the direction of my swim, in front of my face, in front of my body?
Here’s a list of the things I actually do during swim workouts that are generally recommended.
  • Warm-up.  I usually do 10 25m lengths just to get my pace and breathing down, warm up my muscles and generally ‘get in the groove’.
  • Have a main body of the workout that is broken into ‘sets’.  I usually do sets of 100m with approximately 1 minute rests.
  • Use paddles and a pull-buoy (see photo).  The gloves put more load on my arms so I figure I’m strengthening, and putting the buoy between my legs lets me focus on my stroke a little more.  I try to hold the buoy somewhere between my knees and ankles which forces me to engage my core more.  Sometimes I use them both at the same time.
My paddle gloves and pull-buoy.
  • Do sets at different speeds; though usually I don’t have room in the workout to do both technical work with the equipment and speed/tempo work.
  • Count my strokes per length.  This one I do rarely and I’ve never been able to track much improvement.  I average 25-26 strokes per 25m, and at least one source I’ve seen says I should be getting in less than 18 strokes per 25 yards otherwise I’m categorized a ‘Practice Swimmer’, i.e. a beginner.

Of course, the other part of reality that makes implementing drills so hard is the fact that at public pools, there is basically no such thing as Lane Etiquette, in spite of  a sign explaining it at the entrance to the pool. 
My favourite is people doing kick drills (without fins, mind you) in the ‘Fast’ lane; not even Michael Phelps would be fast if he was merely kicking with a flutter board.

Still I don’t give up that easily, and I’m hoping to implement a few technical drills and improve my stroke so that this post will have a part 2, where I report a better swimming experience.

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Wetsuits and Weigh-ins

Remember when I won the free wet-suit from TYR?  Well it arrived and I’m stoked!  When I spoke to the rep, he told me to pick my size from the following chart and if I was between sizes I should pick the larger, as their suits tend to fit very tightly:

Size Height (ft/in) Weight (lbs) Height (cm) Weight (kg)
XS 4’9-5’4 118-142 146-160 54-65
S 5’3-5’9 138-166 158-170 62-75
S/M 5’7-6’0 146-173 165-181 66-78
M 5’8-6’1 155-188 172-184 71-85
M/L 5’10-6′-2 158-191 179-187 72-86
L 5’10-6’3 175-199 181-189 79-90
XL 5’10-6’4 191-220 183-194 86-100
XXL 6’0-6’8 208+ 185-201 94+

But here’s the thing:

OOPS!

So I guess I should pick the XL right? Especially because it’s the off-season, and I’m likely to only gain weight before next season… Well, I might be dumb but I ordered the large.  I guess, I want the wet-suit to be the stick (or the carrot, depending on your point of view) that will keep me policing my own weight, even when my life derails my training/dietary plans…

It (TYR Hurricane Cat 5) fits great, and I can’t wait to try (tri?) it in the water.  Thanks Multi-Sport Canada and TYR!