T-Minus 6 Days: The Last Big Swim

Date: Monday, May 19, 2008

Workout: Weight training and swim

Location: Lord Byng Pool

Heart Rate Range/Zone: Zone 1

Average HR: N/A

R.P.E. : 8-10

Average Speed/Pace: N/A

Pre-Workout Hydration: 600ml of water 30 minutes before start of session

Pre-Workout Nutrition: PB&J about 90 minutes before start of session

Post-Workout Hydration: 300ml of water 30 minutes after session

Post-Workout Nutrition: Clif Oatmeal Raisin Walnut energy bar

Activity:

• 5 minute warmup on stationary cycle
• 8 x 3sec. active isolate stretches (AIS)
  • overhead stretches
  • lying back stretches
  • arm swings
  • standing quad stretches
  • upper-body rotations
  • neck rolls
• Machine leg press - 1 minute standing quad stretch, 180lbs. machine plate weight, 1st set 12 reps, 30 seconds standing quad stretch (15 seconds per side), 2nd set 8 reps, 30 seconds standing quad stretch (15 seconds per side)
• Seated lateral pulldown - 1 minute upper-back stretch, 80lbs. machine plate weight, 1st set 12 reps, 30 seconds upper-back stretch, 2nd set 8 reps, 30 seconds upper-back stretch
• Single-leg hamstring curl - 1 minute standing hamstring stretch, 50lbs. machine plate weight per side, 1st set 12 reps, 30 seconds standing hamstring stretch (15 seconds per side), 2nd set 8 reps, 30 seconds standing hamstring stretch (15 seconds per side)
• Chest press - 1 minute chest stretch, 80lbs. machine plate weight, 1st set 12 reps, 30 seconds chest stretch (15 seconds per side), 2nd set 8 reps, 30 seconds chest stretch (15 seconds per side)
• Floor calf raises - 1 minute standing calf stretch, 40lbs. per side free weights, 1st set 12 reps, 30 seconds standing calf stretch (15 seconds per side), 2nd set 8 reps, 30 seconds standing calf stretch (15 seconds per side)
• Roman chair run - 1 minute stability ball drape stretch, 1st set 10 reps each leg, 30 seconds of stability ball drape ab stretches, 2nd set 10 reps each leg, 30 seconds of stability ball drape ab stretches
• Superman - 1 minute lying back stretch, 10 second hold, 2 reps, 30 seconds of lying back stretch between and after reps
• Tricep extensions - 1 minute triceps stretch, 60lbs. machine weight, 1st set 12 reps, 30 seconds triceps stretch (15 seconds per side), 2nd set 8 reps, 30 seconds triceps stretch (15 seconds per side)
• Dumbbell curl - 40lbs. per side free weights, 1st set 12 reps, 30 seconds biceps stretch (15 seconds per side), 2nd set 8 reps, 30 seconds biceps stretch (15 seconds per side)
• 5 minute cooldown on stationary recumbent cycle
• 2x 30m skate warmup
• 2 x 30m dolphin skate warmup
• single switch mechanics drills
  • 2 x 30 - head down, roll from hips to air
  • 2 x 30 - patient arm
  • 2 x 30 - hip rotation
  • 2 x 30 - relaxed hands and shoulders
• double switch mechanics drills
  • 2 x 30 - head down, roll from hips to air
  • 2 x 30 - finger drag, relaxed hand
  • 2 x 30 - patient arm
  • 2 x 30 - hip starts rotation
  • 2 x 30 - tracks
• full dolphin stroke, nose down for 3-4 strokes, no breathing, rest on back
  • 2 x 30 - constant back hand movement
  • 2 x 30 - patient front hand
  • 2 x 30 - tracks
  • 2 x 30 - lean on armpit

Positive improvements/habits: Weight has increased a bit since the last 40 minute session I did a couple of weeks ago. I’m feeling a bit stronger, but there’s room for improvement and this is something I’ve going to focus on between Shawnigan and Popeye’s. On the swim front I’m definitely getting faster and more comfortable with this new TI stroke. While I’ve struggled a bit with rolling to and breathing on my left side, by the time I had made it through half of my drills today I’d overcome my propensity to flounder when rolling for air, and things were very smooth by the time I’d hit my last set of 200m drills.

Valuable lessons: Always take the time in rest stroke to analyze the previous set. The most effective 30m lengths I had today were the lengths when I’d take an extra breath or two and say to myself ‘what went well on that last set? what did I do wrong, what do I need to correct?’ That kind of mindfulness pays off in spades on the next set, and the next. The last 120m that I swam today was the best I’ve done since I started training a year ago. This whole Total Immersion technique relaxes me so much that I find I can swim continuously now with no problems, specifically because I’m taking the time to roll and get as much air as I need; I’m no longer pushing myself to the point of exhaustion. Interesting little side note: I timed my last 30m and came in at just under 1 minute. While that’s insanely slow by any stretch of the imagination, the difference is that when I made it to the other side, I wasn’t out of breath, didn’t need 30-40 seconds of recovery, I was ready to kick flip and do another 30m. Basically, when I get the breathing down, I’ll be swimming each 60m lap in probably around 1:20 or so, but I’ll be swimming continuously for 500+ meters.

Strains and Pains to Note: Little bit of stiffness in my shoulders. Left calf is very tight and a bit painful. I stretched it out a lot during the weight session, but it was still bothering me quite a bit when I got home. I stretched again last in the evening; if it’s still bugging me tomorrow I’ll break out the Thumper.

Why I’m A Champion: I came to the gym with the idea of just doing a 20 minute weight session and maybe cutting a couple of drills from my TI training. I know I’m in a taper week, but quite honestly, my body responded well today and I felt strong and nimble enough to go for the full session in both the swim and weights. The rest of this week is going to be quite underwhelming - 30 minute bike, 15 minute run, 15 minute swim - so I needed to feel like I had one last big kick at the can in the pool. Besides, with this new TI method, I’m not working in a high heart rate zone and I’m not putting any serious physical demands on myself, even in a taper week. It was more relaxing than anything else. I feel great heading into my last six days. I’m also learning to control my appetite - it would be easy to put on some extra pounds this last week since my metabolism is considerably elevated after the last few weeks, but instead I’m erring on the side of caution and eating only enough to kill the craving. I’m developing an attitude of ‘if I’m hungry again in three hours, I can eat again, but the hyenas aren’t coming to take my food away so it’s okay to eat less now’.

Today’s Menu:

• Breakfast: a PB&J on whole grain flax loaf with 600ml of water
• Lunch: the aforementioned Clif bar and 300ml of water
• Dinner: one 6oz steak, 1 cup of rice, 1/3 cup of baked beans, 1 cup of steamed mixed veggies, 1 bottle of grape Gatorade, about 16 organic pita chips