Time to get serious in the pool with longer swim workouts. With my sights on open water swimming and summer triathlons, I am focusing my swim training on increasing my endurance over longer distances. Today’s workout totaled 4.1 km and focused on lengthening my stroke and slowing down my arm cadence. I have a high arm turnover and a strong kick, which means I do well at the shorter fast distances, but I need to learn to translate that speed to longer stretches. I get into oxygen debt too quickly as I am working harder than I should with my quick turnover. I am preparing for the half ironman this summer in Muskoka on July 10th and possibly a longer open water race (dare I try a 10km race?)
I had fun in the pool with my “swim toys”; hand paddles make me work harder as I push more water, strengthening muscles, improving technique and slowing down my stroke. The paddles are an excellent tool to assist in my goal of getting more power out of each stroke.
Here is the workout I did this weekend (Designed by Karen Natho):
- Warm-up: 15 x 50m on 1 minute (3 pull, 3 back/breast, 3 fly/free, 3 kick, 3 free)
- 250m Long Stroke focus with hand paddles
- 2 x 300m with last 25m of every 100m head up front crawl
- 2 x 600m on 1:45 pace
- 2 x 250m decrease cadence every 50m, starting at normal rate for first 50m
- 8 x 50m kick on 1:05
- 250m long stroke with paddles and drag legs
- 150m cooldown
It is important to keep it fun in the pool with swim accessories and new bathing suits. Check out the new Speedo Swim Suits at Trysport Niagara, inspired by the upcoming Rio Olympics – ready for sun and fun. The bathing suit I am wearing is perfect for outdoor swimming, as the back is cut-away to allow for better tanning (eliminate those annoying tan circles on the back). This suit did well at staying in place, despite its open design. It did not shift for flip turns or while pushing off the wall. I recommend this suit if you are looking for something different.