Core and Diet

This week I've been able to attend two lectures (for lack of a better word) on both core and nutrition at the FARC and Tri-Fred open meetings. Both had awesome speakers – E.J. O'Malley (core) and Donna Hetrick (nutrition).

I can honestly say that of the two….they both are so important to the sport of running, swimming, and riding. To be stronger and faster you need fuel, and to help you stay injury free you need a strong core (not to mention it will help you get faster).

So what did I take away from both talks?

Nutrition – really need to focus on my protein intake a bit better. I was good for awhile, but I started to slip in the past couple of weeks.

Core – really need to work on my stability. Which means focusing on developing a stronger gluteus medias, and doing some single leg squats with multi-planar movement. This way when I get back running I will be more prepared to handle the load to not only my feet, but also my knees which have grown 'creaky' the last 8 months.

Tomorrow go to the Doc to see if I am 'healed'! AMEN.

Swim workouts – 2/25

Going to try something novel for the next few weeks! Bear with me on this guys.

This week we are again going to focus on backstroke technique, and if you do have any questions please contact me asap (before you go swimming).

Workout #1

A	B	Description	A	B
8 x 75	4 x 75	25 swim, 25 drill (4-stage free), 25 swim w/15 SR	600	300
6 x 100	4 x 100	Drill backstroke for 75 then swim 25 (see drills below) w/20 SR	600	400
8 x 50	4 x 50	25 free to 25 back at good effort (at LT) w/10 SR	400	200
6 x 200	3 x 200	At slightly below LT (use HRM) w/20 SR	1200	600
8 x 50	4 x 50	At Hard effort w/30 SR, get HR up there in above LT zone (level 5)	400	200
Easy 200	Easy 100	Cool down	3400	1800

 

Drills:

1. " I-L-I" - Hand lead kick, with head up (looking at sky/roof). One hand at side, other in the lead (I position), then bring arm up that was at the side and point to the roof (L position), then bring it back down to the 'I' position. – change sides every other 75 (one 75 work on right side, other 75 on left side)
   
2. Freeze Frame: 'I' position (hand lead kick). Point to the roof ('L' position) hold for 1-2 seconds, then bring the arm back and at same time stroke with the hand/arm that was in the lead position. You've switched sides - now repeat the I, L, pause, and Switch/stroke
   
3. LA Combo – 4 strokes backstroke/3 strokes freestyle – this is sort of a modified corkscrew. Key is to try and swim in a straight line, keep the tempo the same between strokes.
   

In backstroke – the actual stroke underwater is one where you imagine you are scraping the sides of the pool with your fingernails. Pinky finger enters the water first, then you reach down about 8" below the surface and pretend that you are taking those fingernails and scraping the sides of the pool (or that you grab a handle and pull yourself through the water). Elbow is facing the bottom of the pool, and your arm should be bent at a 90 degree angle at this point.

Remember to exit the water with your thumb first.

Workout #2

A	B	Description	A	B
300	200	50 swim, 50 drill – repeat, choice drill	300	200
400	250	Swim at below LT – 15 SR	400	250
375	225	Swim at below LT – 15 SR	375	225
350	200	Swim at below LT – 15 SR	350	200
325	175	Swim at below LT – 15 SR	325	175
300	150	Start to crank it up a notch – at LT w/30 SR	300	150
275	125	Same as above	275	125
250	100	At LT – 30 SR	250	100
225	75	At LT – 30 SR	225	75
200	50	At LT – 30 SR	200	50
175	25	At level 5 – 45 SR	175	25
150	100	A – at level 5 45 SR, B is cool down	150	100
125		At Level 5 – 45SR	125
100		At level 5 – 45 SR	100
75		Drill – easy 10 SR	75
50		SPRINT – 1 MR	50
25		Sprint – 1 MR	25
200		Cool down w/drills	200
			3900	1675