Wednesday, February 10, 2010

Feb 9 Workout

To shorten gym time I did some of the weight workout at home. I also did an ab video with a 3 lb. weight. While at the gym, I tweaked my right ankle doing calf raises, but don’t feel anything today. I really felt my legs after the run. It was the first time I could sustain 7 mph for 9 min. And I REALLY felt my legs during the swim.

I’ve been reading “Champions: the making of Olympic swimmers” from the Stillwater library. It motivated me to swim hard. I pushed myself and felt the intensity was much higher than in previous workouts. I also got a book called “Swimming made easy: the total immersion way….” and this also helped. The book talked about swimming downhill by pushing your chest down so your hips go up. This reduces drag and I could tell the difference. I also worked on rolling my hips and shoulders to extend my stroke, this helped because I reduced the number of strokes per length of pool (and my breathing pattern lined up better with my flip turns).

As a bonus, I did a 200 free in 2:24, my fastest so far this year by 4 seconds. So now I know I am getting faster!

Monday was an off day

Bike at level 6; 10 min; stay over 100 rpm
Looseners (From Chi Running book)
3 miles, 1.5% grade,
9 min run, 1 min walk (6, 6.5, 7 mph)
100 sksks
x3 200 descend on 3:00; (2:33, 2:34; 2:24)
x4 100 descend kick on 2:30; (?, 1:48, 1:44, 1:37)
100 easy
x3 200 descend on 3:00; (2:37, 2:34; 2:24)
x4 100 descend kick on 2:30; (150, 1:47, 1:38, 1:37)
100 down
2,700 total


  1. I also have the TI swim book. I would recommend it to anyone.

    You are speedy!

  2. Hi Mark,
    I really have to hand it to you swimmers because I really don't think I could do your crazy swim workouts:) Wowzer Mark, keep up the great work!!

  3. Boy, you are wicked fast in the pool. I think I will check out the TI book. I've been hearing lots of good things about it. Thanks for the tips.