adventures of a mere mortal in fitness and life

Posts tagged ‘open water’

Mighty Mac Training Update 6.6.15

This was a great training week! Consistency is the name of the game for me, both in workouts and nutrition. Nutrition was pretty spot on this week, with the exception being the UH-mazing birthday dinner for Mr. Prepared we ate last night downtown. But how often do birthdays come around, right? šŸ™‚

A big thanks to my husband, Mr. Prepared, for being the clutch player this week. He knows I become slightly insane if I get off schedule, and he has been awesome at helping me to get done what I need in addition to the fact he’s prepping for his own 100 mile run in July. Today he was my canoe guide through the Saturday afternoon chop on our lake. He said it was fun and a decent upper body workout, so I’m throwing it out there if you want to accompany me on a few laps of the lake anytime, I’m taking offers for help!

My left shoulder has been giving me some issues, but it went from feeling like crap midweek last week to getting fixed up by Shawn at Synergy Movement TherapyĀ last Thursday to feeling awesome. For shoulders that see a good bit of use anyways. šŸ˜‰ If you have an ongoing injury and you haven’t tried NeuroKinetic Therapy as a tool for actually fixing the problem, you should check it out.

Workouts this week:

Sunday: KB workout

Monday: Strength workout. Like a real workout in the gym. My coach says that one is still better than none in addition to the swings. I think I can be successful at one a week right now.

Tuesday: 400 WU, 400 drills

Main Set: 6×400 – 50 sprint, 250 moderate, 100 sprint, :40 RI
I bastardized this from a triathlon website (being honest), but these were hard as HELL. After the first one, I was like, “I’m screwed”. But I kept one and tried to keep them even splits. Died the last one. Ā 400 cooldown.

Wednesday: Swings set, 300 swings + goblet squats, etc. I can break it down for anyone who is interested, but that’s not the primary purpose of this blog.

Thursday: 400 WU, 400 drills, 4×50 build

Main Set: 10×250- Inside/Outside Corners, 10×250, :30 RI
Odds: First 2.5 lengths sprint, middle 5 lengths moderate, last 2.5 lengths sprint

Evens: First 2.5 lengths moderate, middle 5 lengths sprint, last 2.5 lengths easy
Again, not as easy. The evens were the really challenging ones. 400 cooldown.

So I have created two workouts with work sets of variable intensity of 30+ minutes, which is where I need to hang for now. I have been sitting at a pace plateau for about 6-9 weeks, and I can feel it crumbling apart with sets like these under my belt. It feels awful while I’m doing the sets, but I have done swim/run/etc. prep enough times to know that for me, feeling awful = verge of a speed breakthrough.

Saturday: Open water swim, 2 miles ish. We calculated the distance across our lake via Google Maps, which is about .5 miles round trip. I like the accompanied swim, truly because our lake is an all sports lake, which is cool, but I don’t want to freak out jet skiers or boats- I feel safer for them and for me with a canoe or paddleboard out in the water nearby.



Mighty Mac Training week of 3.30.15

As usual, this week was a week of juggling expectations with reality. I was only able to lift 2 of my 3 planned days because I got behind in my week and the gym is closed today. I swam my longest workout to date since the beginning of the year on Wednesday, so while my swim on Monday was short, I had two decently long workouts on Wednesday and Saturday.

Monday 3.30.15- 1200 yards- warmup, drills, stroke set

Wednesday 4.1.15

6x .5 mile – #1 and 2- every 12th length backstroke, #3 and 4 every 8th length backstroke, #5 and 6 every 4th length back. Ā The last half-mile may or may not have been counted correctly. LOL. Just putting in miles and time in the shark tank. My hair and my brain will be happy when I can get out of there for my long swims! Ā (Total: Ā 5200ish)

open water swimming michigan

Long swims here I come! Better when your backyard is your training facility.

Overhead pressing fell on the day after this swim- in hindsight, not a great combination. I have to be a better planner for the whole week- I was simply taking advantage of a few cancellations in my schedule to get that long swim in on Wednesday. I didn’t feel so bad on Thursday, but my shoulders were still a little tired on Saturday.

Saturday 4.4.15

500 WarmUp
8×50- 25 drill/ 25 build
Broken Mile- modified “Davis Mile”, courtesy of USMS Swimmer:

11 lengths :15RI, 10 lengthsĀ :15RI, 9 lengthsĀ :15RI, 8 lengthsĀ :15RI, 7 lengths :10RI, 6 lengthsĀ :10RI, 5 Ā lengthsĀ :10RI, 4 lengthsĀ :10RI, 3 lengthsĀ :10RI, 2 lengthsĀ :10RI, 1 length

Total rest time was 2 minutes, broken mile time (minus rest interval): 22:04

This set was tough. Ladders of any variety are tough, and I wasn’t feeling particularly into it. It’s a good benchmark swim though, and my time wasn’t too far off what I would expect.

150 recovery
8×50- 50 eyes closed alternated with 50 1/2 heads up swim (Total: 3200)

So I missed my day to deadlift, which particularly sucks because my friend Shawn helped re-cue (aka rescue) my deadlift this week and now I am excited to see what I can do there.

Next week, the husband travels and the kids are on spring break. I am going to have to be creative with my workouts for the next 5 days. There will be less swimming and more on the bike trainer and kettlebells at home.

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