Pool Swimming

50m easy

3x 30secs vertical treading water, 3x 30secs normal treading
10 x 25m side stroke with fins
100m build (focus on legs): ~1:50
10 x 25m side stroke w/o fins
100m build (focus on legs, and I did): ~1:40 - couldn't believe the clock
4 x 25m head-up / 25m hypoxic (should have been 5x, but I took long breaks)
100m build: 1:40 - for sure this time, wow

400m TT: 7:30
2x 200m: 3:48 / 3:47, drat
2x 100m sprint all-out: 1:38, 1:40

Definitely felt stronger in the legs after the leg builds, wow. And I was always faster and less tired when I relaxed more. Go figure.

Totally gassed at the end though.

--Distance: 2,000m
--Duration: 70mins

Cycling

Almost arrived on time to start with the club's first season opening ride. Struck out on my own, but it was only a 42km ride scheduled, so I didn't mind. Super baking hot weather; beautiful. We start at Angus Glen now, and the plan was a simple out and back on Warden to Davis. Having only ever gotten onto Warden at Bloomington, I was not aware that Warden has a massive fucking hill just south of Bloomington. 50m. Oy. After that, smooth sailing, and a heckuva joyride on the way back down.

Spent probably not more than 20% of the time in my bars. Finally got comfy and relaxed with a few kms left. Made good time, though. Under 90mins for the 40. I lost about 3:30 on traffic stops. So probably closer to 1:25 for an oly.

Food: nothing!
Water: just the profile design front bottle - ran out after 30kms. Bumped into NN on the road and asked her about her great water set-up from last year: Speedfil, available at Wheels of Bloor - getting it!

-- Distance: 42.6km
-- Duration: 1:35:55 (minus 3:30 = 1:32:25)

Cycling Clinic

First outdoor clinic with Andrew Randell!

Given our beginner level, he scaled back this class from a full ride to a parking lot handling clinic with a shorter ride around the neighbourhood at the end.

We did a bunch of loops around the lot:

• Riding in a straight line
• Slalom around water bottles, getting ever tighter
• Turning within two parking spaces, then trying to get down to one space

Points of interest:

• Try not to ride in gears with the chain pulled crosswise
• When changing the front gears, do so when there isn't much pressure on the pedals, that is, before you go into a hill
• When turning, keep the inside pedal up
• You can apply pressure on the handlebars on the side going into the turn
• Break before a turn, not during, as this will pull you out of the turn
• When going over an obstacle, ease up on the front, then the rear of the bike
• Turn-arounds in races: instead of a perfect U, go in wide, then cut across while turning and come back out close to the pylon

Then we took an easy ride, single-file. We were supposed to stick together, but you know triathletes. Maybe Andrew can reign us is a bit more next time.

Route: www.gmap-pedometer.com/?r=5907449

--Distance: 13.6km
--Duration: 75mins + 45mins

Pool Swimming

50m easy
2x 25m head-up
2x 50m time ~0:50
2x 100m pace ~1:55 [really gasping on this one]
200m kick w/ fins
50m pull w/ paddles [got my "running" cramps!]

7x 50m on 1:05 [ should have been 10, but I was still out]
0:55 / 0:50 / 0:52 / 0:52 / 0:53 / 0:55 / 0:55

8x 100m on 2:25
1:50 / 1:50 / 1:50 / 1:50 / 1:51 / 1:50 / 1:49 / 1:47
[really relaxed on this set, and here is the result!]

100m easy
2x 25m hypoxic

--Distance: 1,950m
--Duration: 60mins

Pool Swimming

200m zipper / catch-up

2x
2x 100m kick w/ fins, 0:30 RI
1x 100m tombstone w/ fins, 0:30 RI

2x
2x 100m pull w/ paddles, 0:30 RI
1x 100m partner pull, 0:30 RI

2x
4x 100m, 0:30 RI
1x 200m, 1:00 RI
1:45 / 1:50 / 1:55 / 1:53 / 3:50 (- 8secs rest when I got passed) ~3:45 !! (nearly lost a lung on this)
1:55-2:00 / 3:55

25m easy / 25m hypoxic

--Distance: 2,650m
--Duration: 60mins

Pool Swimming

There was a dry 400 TT here that I missed. Useful for triathlon dry starts.

100m easy
200m zipper / catch-up
100m kick - I thought that I was just fast with the fins, but I was also fastest with just regular kicking. Obviously my kick has a negligible effect on my overall speed though!
100m pull
100m easy

400m TT - 7:30
1sec off my best, so awright.

50m easy

750m TT - 14:14 !!! That's a PB by 31secs!
Granted, I drafted behid J and C most of the way, but they usually lap me, so just sticking with them was awesome! I felt great, and I think I was finally doing front-quadrant.

2x
100m on 1:55
50m easy
1:55 / 1:55 although had to slow down after each 50

--Distance: 2,100m
--Duration: 60mins

Pool Swimming

100m easy
3x 100m breathing drill (fins, left paddle, right paddle, left/right paddle)
100m bilateral breathing (aka this is not a drill)

3x 100m kick w/ fins
1:30 / 1:35 / 1:37

3x 100m pull w/ paddles
~1:50 avg

10x 50m on 1:20
0:48 / 0:50 / 0:51 / 0:50 / 0:50 / 0:50 / 0:49 / 0:50 / 0:50 / 0:49

4x Killer 50s

100m easy (breaststroke/back)

--Distance: 1,900m
--Duration: 65mins

Pool Swimming

100m easy

2x 100m full equipment
1:35 / 1:40

2x 100m swim
1:50-ish

3x
100m on 2:20
100m on 2:10
100m on 2:00 (started the third one on 2:05)
200m on 4:10
1:47 / 1:52 / 1:50 / 4:02
1:55 / 1:55 / 1:55 / 4:10
2:00 / 2:00 / 2:00 / 4:08 
Ended up leading the wall lane.

4x killer 50s
0:51 each

50m easy (backstroke)

--Distance: 2,250m
--Duration: 65mins

Pool Swimming

100m easy

4x 25m underwater w/ fins
The first one needed a mulligan - much harder than regular hypoxic
The second and third ones, I made it to the end but was dead
The fourth one, I stayed deep under water for extra speed and felt great

100m flip turns

4x 100m kick w/ fins descend, R 0:30
1:35 / 1:45 / 1:40 / 1:33
I clearly did not realize these were descends until after the first one
Led my lane, and how! My only talent.

4x 100m pull w/ paddles descend, R 0:30
1:55 all around, dying, and didn't do the last 50 or else everyone would be waiting for me forever

3x 200m on 4:10
3:52 / 3:50 / 3:49 I drafted off JG for 100m on the last one, can't believe I stuck with her

2x 200m on 4:00
The first one was 150, as we were started late by Coach
2:55 / 3:55

1x 200m on 3:50
3:50 booya! No drafting either

50m easy (backstroke, how relaxing)

--Distance: 2,300m
--Duration: 60mins

Pool Swimming

100m easy

2x 100m build R:20
2:05 / 1:55

2x 100m kick w/ fins
2x 100m pull w/ paddles

400m TT
7:49

100m easy

400m TT reboot
7:45

2x 200m faster
3:55 / 4:00 ouch

4x 100m fastest
1:50-2:00 really got slower as the night progressed!

I knew these times would be slower, as I was swimming in the wall lane. I discovered the source of the slow-down: all the jets on that wall are permanently angled towards the deep end. Gah!

--Distance: 2,300m
--Duration: 70mins

Pool Swimming

Late from work, but this was a fantastic active recovery from the Snowgaine. I did pretty well, probably because I was more precise due to my tired arms.

100m easy
100m easy

2x 100m fast on 2:20
1:50 / 1:52
100m easy

2x 100m fast on 2:20
1:56 / 1:52
100m easy

200m fast, 0:30 R
3:52
200m easy

2x 200m fast, 0:30 R
3:55 / 4:00

2x 50m fast on 1:30
0:45 / 0:47
Check it out - I met my PB!

--Distance: 1,700m
--Duration: 50mins

Pool Swimming

100m catch-up
100m zipper

400m kick w/ fins - my one and only talent, I actually lapped my lanemates
400m pull w/ paddles - torture!

750m TT
14:50 minus ~0:15 in lay-overs while I was being passed for ~14:35 !!
Not sure how to count this one officially. I think I will enter it as the time on the clock.

2x
200m on 4:00
3:47 / 3:50
100m on 1:50
1:52 / 1:55
50m at 0:50
0:55 / 0:55

50m easy

--Distance: 2,500m
--Duration: 70mins

Pool Swimming

Nearly got the whole warm-up today, and the drills really helped. Best swim in a long time.

100m easy

100m high elbow recovery
100m 100% catch-up
100m DPS [25 / 24 / 24 / 24]

2x 25m fast - 0:15 R
0:20 / 0:22
50m easy
200m as fast as possible
3:41 [this didn't even feel that fast, holy crap]

2x 25m fast - 0:15 R
0:21 / 0:22
50m easy
400m as fast as possible
7:29 [ridiculous. PB by a mile]

4x 100m on 2:05, holding 1:50
1: 42 / 1:48 / 1: 49 / 1:51 [puke-worthy, but really smooth]
100m easy

4x 200m on 4:20, holding under 4:00
3:40 / 3:40 / 3:42 / 3:46 [just awesome, wanted to die]
100m easy

Hypoxic: 25m + no breath return
Nearly got to the blue line, then 2 breaths

--Distance: 2,650m
--Duration: 70mins

Pool Swimming

(should have been 2x 50m kick w/ fins)
100m kick for time - 1:40

2x 50m pull w/ paddles
100m pull for time - 1:41 [shocking that I was as fast as the kick]

100m high elbow recovery (zipper)
100m DSP - 24 / 23 / 26 / 23 [ouch]
100m catch-up
50m high elbow catch

50m swim - 0:52
Then we got pulled to do a quick dry-land session with swim bands. Elbow should stay high on the pull, but not actually travel upward. I find I can't do the flat-body dry-land exercises as it messes with my pool form.
100m swim with the high elbow

Totally misinterpreted the main set.
2x 50m (add up 100m)
2x 100m (add up 200m)
2x 200m (add up 400m)
Didn't get we were supposed to do the added up in addition to the separate laps.
0:57 / 0:58
1:57 / 1:58
3:59 / 4:02 [could not breathe on these at all; I think it's the longer stroke with the high elbow.]

4x 25m hypoxic [really tough, all in my head. but I got 'em]

--Distance: 1,600m
--Duration: 60mins

Pool Swimming

200m kick w/ fins
~3:30
200m pull w/ paddles
~4:00

4x 100m on 400m goal pace
1:56 / 1:57 / 1:56 / 1:57

3x
400m
100m easy
7:50 / 8:01 / 8:02 [adjusted for stops while getting passed]

4x 25 hypoxic 10" / 15" / 20" RI
full / full / flags / flags

--Distance: 2,400m
--Duration: 60mins

Pool Swimming

Missed 100m easy and 3x 100m kick w/ fins.

3x 100m pull w/ paddles on 2:00
1:50-2:00
3x 100m fins and paddles on 2:00
~1:30 each

100m each of DSP, 80%, zipper, high-elbow-catch
25 / 21 / 24 / 21

4x
2x 100m fast on 1:55
1x 100m easy on 2:15 (usually ended up with more rest)
1:45 / 1:51
1:51 / 1:53
1:55 / 2:00
1:51 / 1:50
The last set was a miracle. I always do better once I relax.

4x 25m hypoxic, easy-peasy

--Distance: 2,300m
--Duration: 60mins

Pool Swimming

I had a tummy bug late yesterday and hadn't been able to eat almost anything leading up to this swim. I knew about the 1,500m TT, so I packed a gel and some salt pills in case I wouldn't be able to eat well during the day. I managed to get through a sandwich and some berries. I also had to nap for a few hours on the couch at work because I was so woozy. Hope it goes away soon.

I took one Gu Roctane and two Endurolyte pills before this workout. I'm sure they kept me reasonably alive.

50m easy
200m kick w/ fins
200m pull w/ paddles
200m @ 1,500m goal pace (2:00)
4:10

1,500m TT
30:35
I was doing about 2:00-2:05 for a long while, especially with some lane shuffling and drafting. Once we got sorted out, I was able to actually hold 2:00 for the last 500m. I'm totally shocked. Getting very close to my sub-30 goal.

2x 100m fast, 1min RI
1:50 / 1:55

4x 50m fast, 1min RI, hold faster than 100
0:52 / 0:51 / 0:51 / 0:49

50m easy

--Distance: 2,600m
--Duration: 70mins

Pool Swimming

Came in quite late in the middle of a set of long repeats with 30secs RI.

150m easy

200m
3:58
4x 100m
2:00 / 1:57 / 1:54 / 1:53 [finally started relaxing and getting faster here]
400m
7:54

2x 200m
3:45 / 4:03 [no idea how this discrepancy happened, but the clock doesn't lie]

4x 50m ascending, R 0:20
0:50 / 0:53 / 0:57 / 1:00

--Distance: 1,750m
--Duration: 50mins

Pool Swimming

200m kick w/ fins
200m pull w/ paddles
4x 50m swim w/ fins and paddles, descending, 0:20 R
0:40 / 0:41 / 0:39 / 0:38
4x 50m swim, descending, 0:20 R
0:54 / 0:53 / 0:51 / 0:49

2x
4x 100m on 2:05
1x 400m on 8:40
200m easy pull (second was 150m)
1:50 / 1:54 / 1:56 / 1:58 / 8:17
1:55 / 1:58 / 2:02 / 2:03 / 8:14
The first round nearly killed me. I finished the 400 totally delirious and out of breath. I decided to treat the second round like an endurance set, which is what it was, and only gave myself a few seconds of rest after easier reps. Et voila - a faster swim on the 400!

--Distance: 2,750m
--Duration: 65mins

Pool Swimming

200m kick w/ fins
200m pull w/ paddles
200m swim w/ fins and paddles

6x 100m on 2:10, trying to hold 1:55
1:44 / 1:51 / 1:52 / 1:54 / 1:56 / 1:55

50m easy

3x 200m on 4:20, trying to hold 4:00
3:51 / 3:52 / 3:55
These felt quite easy

50m easy

4x 50m on 1:00
3x 50m on 0:55
2x 50m on 0:50
1x 50m on 0:45
At least that was the plan!
Swam most at 0:55, but then just dropped closer to 1:00 just to finish

50m windmill (to show us how hard it is to swim while thrashing around) - tough on the shoulders and slow
50m 3Rs - Reach, Rhythm, Relaxation

--Distance: 2,500m
--Duration: 65mins