Workout: Warm-up challenge

Last week as part of the warm-up we did the following set:

16×50 freestyle:
4 on 45 seconds
8 on 40 seconds
4 on 35 seconds

The first 12 allow you to build to a stronger pace with a challenging finish to the warmup. You should be ready to swim fast after this set!

Adjust the times to suit your pace so you can cruise the first 4, have 3-5 seconds for the next 8 and then have to push it to hit the interval on the final 4.

For example, if you hold 60 seconds for 50’s on longer sets, your intervals might look like:
4 on 70 seconds
8 on 65 seconds
4 on 60 seconds

Try it and assess how it goes. You can adjust the intervals up or down to ensure it is doable but with the need to swim fast to hit the final 4.

Let me know how it goes!

A Fine Example of Smooth, Powerful Technique to Inspire all Triathletes and Swimmers

It’s a sprint breaststroke race but a perfect example of powerful, efficient swimming technique.

In this race, Kevin Cordes broke an American record, swimming 100 yard breaststroke in 50.7 seconds.

Yes, FIFTY seconds!

Kevin Cordes, American Record 100-yard breaststroke, Texas Invitational [Dec. 6, 2013]

You can see how controlled he is for the first half of the race before exploding into the last 50 yards and pulling away from the competition.

That’s good discipline and race management – most of our instincts would be to sprint from the start and end up spinning our wheels. A race killer on a triathlon course just as it is in the swimming pool.

He also does the small things very well – not least his turns. Spending time on skill acquisition – and perfection – can lead to big gains in time, as well as giving you confidence.

It may be a sprint swimming race in a short course yard pool but there are lessons for all endurance athletes be it an Olympic distance triathlon or an Ironman.

As seen on Twitter at @SwimmingWorld and via @swimergency

“He’s alive!” Video Of Man Saved From Sunken Ship Off Nigeria

A Nigerian ship’s cook survived nearly three days stuck in an air pocket. His 11 colleagues died when the boat capsized and sank off the Nigerian coast.

Apart from luck, he would have needed a lot of patience and the ability to remain calm in order to preserve valuable energy.

An amazing story of luck and survival

One of the rescuers asked Mr Okene his rank and on hearing that he was the crew’s chef, the co-ordinator responds: “You’re the cook? They always survive” – an apparent reference to a baker who survived the sinking of the Titanic.

Swimming workout: turkey blaster!

D’oh. I was supposed to hit publish on this yesterday…I blame the turkey hangover.

Like Thanksgiving’s medley of dishes, this workout has enough to keep the variety and hopefully coming back for more.

Warm up:
Reverse medley order: 300 as 100 drill, 100 kick, 100 swim.

4×50 kick/drill medley order
4×50 drill/swim medley order
4×50 kick/swim medley order
4×50 swim medley order

4x (4×50) medley order build 1-4 to fast effort, 10 secs rest

200 medley as kick-drill by 25
300 medley as kick-drill-swim by 25
400 medley pyramid:
25 fly + 50 back + 75 breaststroke + 100 frontcrawl + 75 breast + 50 back + 25 fly

16×25 kick, build 1-4 to fast, medley order on 5 secs rest.

Swim down: 300 easy as kick/drill/swim medley order (75 each).

Total: 3,700

Swimming Workout: work off that turkey stupor

I assume you’re still in a daze from all that food, so here’s one that requires little thought.

Warm up: 200 easy swim to get back in the groove.
100 kick/swim by 25
100 drill/swim by 25
4 x 25 build to strong pace

20 x 100 at your 1 mile race pace. Rest is 15 seconds. Start steady and maintain your pace.

Swim down: 300 non-front crawl alternate kick, drill, swim by 25.

Well done, you can now eat again. Check back tomorrow for a more intense turkey burner.

Workout of the week: Long Aerobic

I’ve been quiet lately due to moving 3,000 miles across the US, from New York City to San Fran. More work and travel than I anticipated.

On the west coast? Say hello!

One thing I’ve learned in the last month is that life can get in the way of routines (training or otherwise) and it’s important to work hard to keep a regular schedule.

Here’s a long aerobic workout to keep the heart ticking over… I’ve not done great on regular training so this will be good for me – log a few miles without overdoing the intensity.

Warmup: 200 swim + 200 pull/kick alternate 50s

Drill work:
3×100 (50 fist + 50 swim)
3×100 (50 catchup + 50 swim)

Main set: 5 × 500 as (400 build each 100 + 100 easy) on 15 seconds rest after each 500

Remember to maintain good technique as you progress.

Warm down: 200 easy non-freestyle.

Total: 3,700

New York City Marathon Tips, Course Strategy and Info!

Coach Eamon:

A great NYC marathon intel report for those running this weekend. Share with your friends who have entered. Good luck to all!

Originally posted on runningandthecity:

You know the “don’t wear anything new on race day” and all the basics… now, let’s do NYC Marathon as right as we can. I write things down because I forget, but I’ve done this one before (2008 and every single NYCM since then, so 5 in a row!!!) and I keep running into people who haven’t and are nervous. I just compiled a lot of my emails, and here we go! Let me know if you have any specific questions!!


Make a marathon list of what you’ll need a week or two before and sort it all by stages, here is an Marathon Packing List to start with. Get everything in the list ready as soon as possible.

The expo is big (probably the biggest one in the US after Boston!), so please bring some patience, cash (there WILL be a few things you’ll want), and comfortable shoes…

View original 3,270 more words

Wednesday Workout: Threshold pace to increase race pace

This is another “We gotta do what we gotta do” set. Simple, straightforward threshold set. Honestly, I used to dread this set when I was a swimmer because we did it almost weekly, and always on a Monday morning at 6am.

It’s one of those sets that drags a little and hurts a lot, but I felt I got a lot out of it. Doing particular sets regularly allows you to see your progress, they are tangible proof of your gains, written with the hands of the pace clock (or LEDs if you’re using a digital timer!).

Start strong at a fast pace you can hold for each 100. Hang on and enjoy!

Warm up:
200 swim, 200 pull, 200 kick
4 x 50 as drill/swim 25’s
4 x 50 as 25 swim + 25 build
4 x 50 build each 50

Main set:
20 x 100 threshold pace*. This should be a pace that is hard to hold over the course of the 20 x 100.
Swim off a fixed interval, giving you 10-15 seconds rest, e.g.:
If you hold 1:10s per 100, your interval should be 1:20/25
If you hold 2:00 per 100, your interval should be 2:10/15.

Swim down:
100 start fast and slow down over each 25.
100 easy double arm backstroke
100 easy breaststroke
100 kick slow and relaxed

Total: 3,600 meters/yards

* For good explanations of threshold pace see this swimming-specific Swim Smooth article as well as this and this article as other starting points.

Wednesday Workout: We gotta do what we gotta do.

In contrast to last week, where the focus was variety and swimming all the strokes, today’s set is focused on distance and repetition.

The good news: if you can hold consistent fast pace for this main set, you will kick ass in the swim of any race.

So, persevere, get into a rhythm, focus and swim hard to the end. It feels good when you’re done. A good mental test as much as a physical test.

We gotta do what we gotta do.

Warm up: 100 swim, 100 pull, 100 kick
2 x (4 x 50 drill): (i) catch-up; (ii) 3 strokes + 6 kick freestyle.
4 x 50 as 25 swim + 25 build
Main set: 4 x 300 strong aerobic pace, should be hard work to maintain
4 x 150 race pace. Should be working hard to maintain race speed.

Swim down: 100 strong + 100 medium + 100 easy + 100 slow and relaxed*

Total: 3,100 meters

* warm downs should start pretty soon after the hard effort has finished and should descend from fast pace to slow pace. It helps recovery much better than swimming easy for short distances. an article to follow shortly…