Today started my for realzy-official tri training program. The past 3 months have been a base building adventure and I feel very secure in the distances ahead of me this year. I switched from time training (i.e. swim for 23 minutes, run for 30 minutes, bike for 1 hour 30 minutes) to formal time/distance training.
So what was on the plate for today? A healthy dose of strength training followed by a nice core workout then wrapping up with my first "endurance" swim of any real time (40 minutes swim with a 5 minute cool down).
Sets: 2-3 Core #2 - 2x (15 minutes total core workout) Speed: Slow Recovery: 1-1.5'
BACK Bent-Arm Pulldown - 2 sets, 15 reps at 45lbs, 1 set 20 reps 45lbs
LEGS Leg Press - 2 sets, 15 reps at 60lbs, 1 set 20 reps 60lbs
BACK Seated row - 3 sets, 15 reps at 40lbs
LEGS Leg Extensions - 2sets, 15 reps 45lbs, 1 set 20 reps, 45lbs
LEGS Hamstring curl - 2 sets 15 reps 40lbs, 1 set 20 reps 30lbs
Swim Endurance (Form)
W/U: 10 minutes alternating slow-fast pacing.
MS: 30-minute steady swim.
C/D: 5 minutes very easy sculling.
Total swam - 1600 yards.
I did find a trick to make these long swims less boring - the first 25 yards of each 100 yard set I count my strokes and make sure that I am keeping a constant pace. Sort ofa cadence drill for swimming. I also hit my HRM at the 100's that way I could keep track of distance wihtout having to count laps higher than 4. I am a little off on the pace because I was short 400 yards from the estimated 2,000.
I feel good because I see that my next swim workout is drill sets based on 100's - 300's! I know that I can cover distance, now I am going to finally work on the speed aspect! Good news - I am not the slowest swimmer in the world. :o) And I am STILL the only bi-lateral breather at the pool.
It is quite an accomplishment for me because one month ago I never really thought that I would be doing 40 minutes of laps - without issue or tired arms. I feel really good about both my performaces and the consistency in my daily routine.
I have seen that even for as much as training has become a habit and a daily happening, I still have that little voice in the back of my head that says "hey Jenn.. wouldn't it be easier to just go home and crash in front of the TV instead of heading to the gym to work out for 2 hours?" The answer is always yes... but somehow my body ignores this little voice and I crank out whatever is on my agenda pretty much without issue. I actaully like working out.
And seriously - I never thought that I would!
I am also a little bummed because I have to take the Trail Half Mary off of my schedule due to a conflict on that Sunday, however a co-worker and I are running the 5-miler the day before hand, and adding an additional 8.1 miles onto the end of it to make our own, unofficial, Trail half.
Well I am off to fix din-din and relax! I think that it is WELL earned!