oregonsurf.com

Lotta rips out there lately. Witnessed more than a few "volunteers"...(in the past couple of weeks).... being sucked out to sea.

Soooooo..........here's one that will at least put some paddle endurance under your belt.


25 yard pool

400 swim
400 kick
400 pull

6 x 150 @ 2:30 [100 swim (free) - mod / 50 kick - fast]

6 x 150 @ 2:30 [50 stroke (IM order) / 100 swim (free)]

6 x 150 pull @ 2:30

100 EZ
______________

total = 4000 yards


Caveat: .....all workouts (that I post) are field tested by yours truly during my lunch hour. I don't expect most of you to churn out 4000 yards in an hour. But if you're at least getting in the water/pool & getting some water time.......excellent! Also.....in no way am I saying that doing these workouts will keep you from getting caught in a rip. These are simple offerings to help keep you in top paddle shape....when you can't surf every day. Fact is....I've been caught in a few rips over the years. That half hour paddle......isn't cake. Having a good base & lots of endurance training is always a bonus.

Good article....

http://www.nytimes.com/2008/04/29/health/29brod.html?ref=health

In 1950, Zenith created the first TV remote control called “Lazy Bones.”

was it the size of a suitcase? now we can watch Jackie Gleason and never have to remove our Swansons built fat a$$ from the sofa.

Started hitting the pool recently. Man I gotta say - it's humbling to always have a guy who's 100 lbs overweight in the lane left of you and a soccer mom to the right - and they are both kicking my @ss in stamina.

Winter + Beer + Car = a lot of work to do... last time I was out I literally gave up my fourth paddle out. Just noodles for arms and nothing to draw on stamina wise.

This "getting in shape" thing is new for me, but it's starting to show it's perks quicker than I thought it would.

Here ya go ghosting.......today's stamina builder. Good luck.

...a soccer mom.



50 meter pool

2 x [200 swim/ 100 kick/ 200 pull]

6 x 250 @ 4:30 [150 mod :10 RI / 100 neg split]

100 ez

16 x 50 pull @ :55 - mod

400 kick - build up

cool down

total = 3800 meters

Ghoster, keep with it... it's amazing what consistent pool time will do for your stamina. Dont' worry too much about comparing yourself to anyone, either... I mean, it's not like surfing, right?

I started swimming with a masters club a few months ago and while I thought I was in OK shape, I definitely wasn't pushing myself as hard as these workouts do --very similar swims to what nm has been posting. My coach must be pulling these from the same book... but the 4K's are done in 90 min, not 60...

So, nm, you must be training for nationals?

Random M wrote:So, nm, you must be training for nationals?

Nope.

Training for life, baby. Training for life...

Yoga is great for keeping you flexible and greatly reduces the chance of injury. So I heard, I don't do that gay crap

ok, maybe sometimes.

I put on a 30 pound pack w/camelback and go trail/mountain running.
My current runs around Seattle are Tiger Mountain and Mt. Si, which is 4 miles of switchbacks in steep terrain, one way. Gets you to your max heart rate fast and stays there. It's not easy, but very fulfilling as far as workouts go for me becuase of the scenery and the need to reach the top keeps me moving.

bs wrote:Yoga is great for keeping you flexible...

I suppose....

bs wrote:I put on a 30 pound pack w/camelback and go trail/mountain running. My current runs around Seattle are Tiger Mountain and Mt. Si, which is 4 miles of switchbacks in steep terrain, one way. Gets you to your max heart rate fast and stays there. It's not easy, but very fulfilling as far as workouts go for me becuase of the scenery and the need to reach the top keeps me moving.

Sounds great for the quads & glutes. What sort of elevation increase? How do you handle the downhill? (ie...knee pressure) Do you walk down? ...slow to a jog for the down?

not to derail your thread, but i'm registered for a triathalon (benifit for the local pool) and i'm the bike guy in the relay (yes-relay triathalon-you gotta problem with that?!)
it's like 12 miles.
so i'm wondering, where should i mount the basket on my bike? front or back? or both? of course wind resistance needs to be minimized, so, should i use an enclosed system? like a small igloo cooler? or, would you guys go with a wire mesh old school system?
the thing is, i need a place to put the flowers i pick from the side of the road, but i don't want them to get crushed by the beers. nor do i want my beers to get warm.
any help on this will be appreciated.

You know......they make cup holders for your handle bars. I'd use one of those to hold freshly picked flowers.

cool!
thanks nm!

Why don't you dig out that pull-along stroller/basket for kids thing you have in your garage (maybe it's up river though). Rig that up to the back of your bike, pitch the cooler in there. You won't have to worry about smashing your pretty little spring flowers. And you'll even have enough room to keep las cervesas chill for the whole crew. It may add a little wieght to the ride but I'll hang back with'ya bro.

nm wrote::lol:

You know......they make cup holders for your handle bars. I'd use one of those to hold freshly picked flowers.

Griz, don't listen to NM's nonsense. This is what you need--- safety and convenience in one stunning package.