oregonsurf.com

all you need is a small pool and something sturdy to tie your leash onto. Paddle away

Also, go to a public place, usually a nice grassy state park will do..
wear those 80's style short running shorts, no underwear and do an endless amount of lunges.
sure you look like a perverted lunatic, but lunges are great for the stance and lower body.

Also, i forgot to mention that to get the full effect of the said lunge above, you need to have and hold the facial expression of someone who needs to go to the bathroom a lot, but is worried becuase you ate handfulls of jalapeno's the day before.

Good luck and happy lunging.

you saw the same guy at greenlake as I did...weird

acctually... if the guy was talking to himself and chewing a rubber ducky, it was me.

XBlueSilverX wrote:acctually... if the guy was talking to himself and chewing a rubber ducky, it was me.

wow

Okay boys & girls......here's a new workout I've been field testing.......No more complaining about noodle arms!:wink:

Meters:

warm up - 400 swim

set 1 - 4 x 200 free @ 3:00
set 2 - 4 x 100 free @ 1:30
set 3 - 6 x 50 free @ :45
set 4 - 12 x 25 i.m. @ :30

warm down - 200 swim easy

Total = 2,400 meters

Have at it!

And me without my calculator.

nmm...are those send off times? Like "200 @ 3:00" ? Does that mean you send off at 0 and have 3:00 to complete the set. Then say you hit it in 2:45...you have :15 to rest before the next send?

Wilbur Kookmeyer wrote:nmm...are those send off times? Like "200 @ 3:00" ? Does that mean you send off at 0 and have 3:00 to complete the set. Then say you hit it in 2:45...you have :15 to rest before the next send?

Yes........those are send-off times. For set #1.....you have 3 minutes to complete each 200. (A total of 12 minutes for the entire set).

nmm,

If I was unable to meet those send-off times (I'd probably be coming in from the 200 at about 3min) what would you suggest to adjust those times? Proportionally increase the interval for all sets? Curious 'cause the workout I did last night was similar and I was unable to follow it to a tee and therefore felt like I was cheating.

Thanks for the workouts. I'll give that one a shot when I hit the pool on wednesday.

EZ......

On any of those sets......you should be pushing 80%- 85% capacity. If you're coming in @ exactly 3:00 minutes for a 200.....add 15 to 20 seconds to your send off time. You should be getting 10 to 15 seconds rest between each send-off. (And don't loaf the last one of each set......you should still be trying to hit the send-off.) You can increase each set interval proportionately.......but the 25's will be much easier and probably won't require an adjustment. Also........instead of resting on the wall (approx 2 minutes) between each set......I usually do a 50 of kick.....keeps your heart rate from slowing too much.

Good questions.

What's the workout you were doing?

n.

nmm,

sfter warm up it was 5 sets of 4x50s in a descending interval. First was base, the second was 2s faster, the third 3s faster the fourth 4s faster etc. Rest between 50s increased by 5s from 5sec in the first set to 25sec in the last.

Here's the whole shebang:

warm-up:
1x300m free
1x200 IM
2x75 drill

Main:
5 sets of 4x50 as above
2x200 cruise
6x25 ultrashort sprints on 45 (that interval was too long for me, I'd be as comfortable with a 40 or 35 sendoff)

Cool-down:
1x150

total: 2350m

My base on the 50 was 52s and I was able to push that down to 44s okay, but only if I increased the rest between 50s. Without the added rest I'm unsure I could have made it. That said, I've been swimming in a pool for 3months and only one month at a reasonably high frequency, so this is all new to me. I'm hoping to get my swimming in line for a sprint triathlon in April.

EZ.....

What's a "sprint triathalon".....ie: distance?

Are you training with someone? Do you have a pace setter?

Has anyone out there tried bikram’s hot yoga? Essentially its hatha yoga with the room heated to about 105 F. I was a little skeptical at first about it, not wanting to fall prey to the newest trendy yoga. It’s a damn workout. 26 postures, 90 minutes in a heated room will make you sweat. Lots of postures that work the shoulder area that have helped my noodle arm syndrome. I fall in with cross training as I love mountain biking and try to swim a couple of times a week also. Really enjoy swimming after I’ve been surfing several times, you can really rip the laps off as there is no current pulling you while you are in the pool. Diet, I love my grill!

nmm,

Don't mean to sound like a wimp, but is there any rest between any of the sets, or do you just go from warm up to sets 1-4 then warm down? Please say yes.


Steveo

Steveo......

Yes.

nmm wrote:......instead of resting on the wall (approx 2 minutes) between each set......I usually do a 50 of kick.....keeps your heart rate from slowing too much.

........does that answer your question?