Here is this week’s training plans.
Monday: Strength training + 30 min run
Tuesday: Core workout + 1 hr bike ride
Wednesday: AM track workout + PM strength training + 1,900 yd swim
Thursday: Core workout + 30 min run
Friday: 90 min bike ride
Saturday: Bodypump + possible 30 min run
Sunday: 1 hr run + 3,000 yd swim
Swim Pace Test
To track my progress in the pool and help design swim workouts, Coach Joe occasionally has me complete a pace test that involves swimming 3×300 yds fast. I’m allowed to recover for 30 seconds between each set. I record my time each 300 yds, aiming to have less than 15 seconds difference between each. With the 3 recorded times we take the averaged, then determine T-pace by calculating my time per 100 yds.
On 2/3/2013 I performed a swim test and was clocked at 5:17; 5:22; 5:14 (no flip turns) which averages out to 1:47 per 100 yds.
On 2/1/2014 I performed this same swim test and clocked myself at 4:57; 5:00; 4:58 (no flip turns) averaging a 1:39 per 100 yds. Whoop whoop! I am pumped with that kind of speed improvement. Last year I secretly told myself to have a goal of a sub-1:30 pace, I am starting to believe that I can get there!
I’ve had people ask me lately if it’s normal for me to be swimming this much already, and I tell them YES! This is my 2nd year swimming this type of volume, and I’m at the point where a “light” swim is considered only about a mile. When I get to race day, I can dive into the water with the confidence knowing that I am strong enough to get through the swim at a great pace. That peace of mind is worth all the laps I put in the pool during the winter and spring months.
I recently had an e-mail from a dietitian/newbie triathlete that asked where I was taking recovery days in my training. This was a great question, and something I have not mentioned in my posts yet. Even though my training plans may not include a recovery day it doesn’t mean I may not take them on occasion. During last year’s training season Coach Joe and I decided that we weren’t going to “plan” for recovery days, but if something unexpected came up during the week and I wasn’t able to workout then we would just chalk that up to a recovery day.
I also keep tabs on how I’m physically feeling. If I’m struggling during a workout, or just feeling worn down then I will take a rest day or will lighten up the workout. With all these cold, flu and stomach bugs being shared, I am trying to stay as strong and healthy as possible. So far this training season I’ve taken 1 full day off, and I’ve lightened up my workouts on a couple other days. Besides those few days I’ve been chugging along great and I’m feeling strong!
T-216 days until Ironman Wisconsin