March 27; Workout Post

Thursday
5 mile run in 45 min
40 degrees; felt slower, but form better
Swim
2x 100 swim then 100 sweet spot kick
600 TI drills (under, zipper, over)
8x 75 IM on 1:30
300 kick
100 easy
2,000 total

Saturday
3 mile run in 26 min
40 degrees out

March 23 workout summary

Sunday
45 degrees out; 5.5 miles around Long Lake
50 min with stop every 5 min to redo ChiRunning form

Tuesday
58 degrees out; 4 miles around Long Lake
35 min with stop every 5 min
Swimming
100 Under switch
100 Zipper switch
100 Over switch
- Felt really good after the drills
200 swim
Do set 2 times
- 5x 50 fast kick on 1:00; held :45
- 5x 50 fast swim on 1:00; held :32
- 200 swim
20x 25 no breath fast on :45
100 easy
2,500 total

March 20; TI and Pose Book

I’m doing more Total Immersion swimming drills and it’s becoming easier to swim the TI way. I’m still slower, but think that my time vs. stroke count is going in the right direction. After doing my drills on Saturday I was doing 25 yards in 13 strokes. During my descend 100/200 set I had portions of downhill swimming with good body roll; and the resulting stroke felt really good. With more drills I think I can get the hang of it.


Finished reading “Once a Runner” and am onto the Pose Method book.

Thursday
4 miles on the treadmill
Swimming
- Pool ventilation issues, strong chlorine smell
- Didn’t have much time
6x 150 alt swim/kick
4x 75 IM on 2:00 (1:13, 1:10, 1:08, 1:04)
300 easy
1,500 total

Saturday
Outside run, 38 degrees
3 miles around lake; 28 minutes
Swimming
- Pool back to normal
6x 150 alt swim/kick
3x TI drill set:
100 Under
100 Zipper
100 Over
200 Swim
3x 100 descend on 1:30 (1:19, 1:18, 1:12)
3x 200 descend on 3:00 (2:34, 2:34, 2:29)
200 easy
3,500 total

March 16; Weights; Barefoot

I changed my weight routine on Tuesday. It made me sweat, so it must be good. The moves are from the original Core Performance book, and are focused on working all the muscles. Most machines only work the intended muscle and not the balance muscles used for support. These moves are done using balance while working the muscle. I know I don’t have good balance and am confident the workout will address this issue while also strengthening.

I’ve been going barefoot around the house and noticed my posture has changed and the bottoms of my feet are not as sore. I also noticed when I do put on shoes they seem uncomfortable at first. I need to get some minimal shoes soon and do some outside work.

Monday
- Started week 3 of Core Performance (original book)
- Running tights arrived
- 55 degrees out, maybe run in shorts?

Tuesday
Abs
Yoga
Weights from Core Performance
Outside 3 mile run
- 50 degrees
- Tights, long sleeve shirt
- 32 min total
Swimming
6x 150 Alt swim/kick
500 of TI drills
6x 50 kick on 1:00, held :45
3x 100 on 1:30 (did 1:10, 1:15, 1:16)
4x 50 kick on 1:00, did under :45 on each
100 easy
100 fast, did 1:08
100 easy
2,500 total

March 14; Amazon books, 3,500 yds swimming

Saturday I swam 3,500 yards. Big day but my shoulders feel great. I think the TI method reduces shoulder strain. Now if I can only incorporate the technique with the strength I used to use.

I bought Core Performance Endurance from Amazon (on sale for $7.98) and starting Monday I will loosely follow the workout from the Core Performance book.

Friday
25 minutes of Yoga
1st session on the foam roller (from Core Performance)
- Quads, hams, back, glutes, IT

Saturday
At Home:
Abs 1 and 2
Movement Prep x8 ea
Outside:
ChiRunning Looserners
3 miles
- 43 degrees outside
- 29 minutes
At the gym:
Bike 10 @ 10
- Knee didn’t hurt
Weights; 2 sets of each, 12 reps
Swimming
5x 100 swim, kick, swim, kick, swim
500 of TI drills
- 100 hand led sweet spot
- 100 shark fin
- 100 easy ancher
- 200 Over switch
800; 11:16 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
   50 easy, 50 hard
   25 easy, 25 hard
x4 100 kick descend on 2:30
800; 11:18 total time
   25 easy, 25 hard
   50 easy, 50 hard
   75 easy, 75 hard
   100 easy, 100 hard
   75 easy, 75 hard
   50 easy, 50 hard
   25 easy, 25 hard
x4 100 kick descend on 2:30 (1:45, 1:40, 1:35, 1:32)
100 easy
3,500 total

Sunday
3 mile outside run
- 56 degrees outside
- 31 minutes

March 11; Changing it up; TI drills; Core Performance

You should change your workout so the body doesn’t get used to the current routine. I’ve been doing the same strength workout for over a month. But I really like it, so to change it up I’ll do more weight and fewer reps.


I added different TI stroke drills to my swimming. Mostly I’ve been doing balance drills, so I moved onto swimming drills (called switches). My form has been good, but after doing “under-switch” my timing improved (of course they say this in the book and video and I didn’t believe them). I’m now sold on following the drills in order.

I’ve read most of Core Performance and started to incorporate the workout. I do Movement Prep, and will start the actual plan on Monday.

Wednesday
Movement Prep, all 10, x8 ea
Abs 2 (by Tamilee Web)
20 min Streatching DVD

Thursday
Movement Prep, all 10, x8 ea
Abs 1 w/ 3lbs
Weights
Abs 2
Bike 15 min at level 10
Treadmill
- 3.5 miles; 1.5% grade; 30 run; 5 walk
- Faster when lean from ankles, increase speed?
- Feet bottoms warm (could be tired)
Swimming
6x 200 (alt swim and kick)
15 x 50 on 1:15
- 1-5 fry-back
- 6-10 back-breast
- 11-15 breast-free
3x 150 hard kick on 3:30; held 2:30
TI Drills:
100 Arm lead sweet spot
100 Shark fin (great for balance)
100 Easy Anchor (focus on roll!)
100 Under Switch (great for timing)
200 easy
3,000 total

March 9; Swimming better; Core Performance

I watched some TI swimming videos on YouTube; one was on the catch. Fingers pointing down and catch the water before you pull. Focusing on my catch gave 100 yd times of 1:10 and 1:08. Considering I still don’t have a fast turnover I’m pleased with the results.  Still working on the rest of the TI stroke.

I think turnover and a more efficient stoke will be helped with “Core Performance: The Revolutionary Workout Program to Transform your Body and your Life” by Mark Verstegen. I could do without the “transform your life” parts of the book. I guess they need filler space to bulk up the number of pages. The rest is really great. The suggested workout is 6 days of 40 min workouts.

I started the first section of Core Performance: Movement Prep. It works. My left knee has been an issue, but doing these movements (squats, stretching, twists) relieved some of the tension.

Monday – 1 hr yoga (Finally back to 1 hour!)

Tuesday
Movement Prep, x8 each
Abs 1 with 3 lb. weight at home
Bike 10 min at level 10
ChiRunning Looseners
Treadmill
- 3.5 miles; 30 min run at 6.5mph, 5 min walk, 1.5% grade
- Knee feeling better
- Lean feeling better
- Skipped weights to do swimming
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
10x100 on 2:00
   1-5 descend (actual 1:20, 1:20, 1:15, 1:10, 1:08)
   6-10 at 1:15 pace (did 1:14 to 1:16)
5x100 kick; hard on 2:00
100 easy
2,500 total

March 7; Barefoot, TI

Barefoot around the house is paying off. I noticed the bottom of my feet were sore so I looked at my posture. When I stand I straighten my legs and put pressure on my heels. Without shoes I really feel the impact of standing this way. Now I bend my knees and even my weight over the entire bottom of the foot. This feels much better. My running lean has improved too, not so much from the hips as from the ankles.

Still working on Total Immersion swimming, but I like the results so far. I’ve got a book coming on core strength that should help. I don’t know how much I fishtail, but the guy next to me at the gym had a good stoke, but also a good fishtail (read this post about it). What a waste of energy.

Friday - 20 min yoga

Saturday
Abs 1 with 3 lb. weight at home
Abs 2 at home
Some weights at home
3 mile outside run

Sunday
4 mile outside run; 36 min, 47 degrees
- Lean from ankles, not hips
- Had walking breaks for puddles/snow
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
400 of TI drills
  Back, stomach, side, sweet - 200
  Sweet-back-sweet - 100
  Sweet-front-sweet - 100
1000
  25 easy, 25 hard
  50 easy, 50 hard
  75 easy, 75 hard
  100 easy, 100 hard
  100 easy, 100 hard
  75 easy, 75 hard
  50 easy, 50 hard
  25 easy, 25 hard
500 kick
200 easy
3,000 total

March 4; 4 miles

Wednesday- 20 min yoga

Thursday
Abs 1 with 3 lb. weight at home
Abs 2 at home
Bike 10 min at L10 with 100 rpm; leaned forward and quads burned
Looseners from ChiRunning
Treadmill; 4.5 miles, 40 run @ 6.5 mph, 5 walk, 1.5% grade
- Left sock bunched up again
- Left knee still tight, but getting better
- Left shoulder tense, and I swing my arm to the right
- Focusing on heels coming up caused lighter sounding feet
- On feet all day, felt bottoms while running
Weights
Swimming
6x150 (swim, kick, swim, kick, swim, kick)
16x100
Odd: fly, back, breast, free, fly, back, breast, free
Even: IM
200 TI drills (Back, Stomach, Sweet-up-sweet, sweet-down-sweet)
300 easy
3,000 total
- Right calf cramped, dehydrated?
- Roll getting better integrated with stroke
- 100 free was fast, but didn’t feel like I worked hard
- Noticed “fishtailing” in backstroke, mild during free

March 2; Swimming the TI way

I’m still working on integrating the Total Immersion swimming technique. I think longer swims will benefit the most in the short term (next 6 months). My 200’s felt really slow, but were not as slow as they felt and my total effort seemed lower than usual. My shoulders feel better from greater use of my core to move forward. In future workouts I’ll integrate more drills to fine tune the technique and help integrate it into everyday swimming.

I watched the ChiRunning video again and this time used some slow motion to really get a feel for the way it should look.

I read Joe Friels’s blog about core strength. I think he is onto something. Since I started using core muscles in swimming (by properly timing roll with stroke) I’ve definitely noticed a potential for swimming faster for longer.

Monday; 20 min of Yoga

Tuesday:
Abs 1 with 3 lb. weight at home
Abs 2 at home
Bike 10 min at L10
Looseners from ChiRunning
Treadmill; 3.5 miles, 30 run @ 6.5 mph, 5 walk, 1.5% grade
- Getting easier; may need to up grade or speed
Weights
Swimming
x5 150 (swim, kick, swim, kick, swim)

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:48
100 w/:30 rest; time was 1:09
50 time was :32
Drills from TI:
50 drill on back
x2 50 drill sweet-down-sweet
x2 50 drill sweet-up-sweet

200 w/2:00 rest; time was 2:28
150 w/1:30 rest; time was 1:49
100 w/:30 rest; time was 1:09
50 time was :31

x4 100 kick fast with 1:00 rest
- times were 1:31, 1:31, 1:32, 1:29
100 down
2,500 total