The Post Where Janie Becomes Intimately Acquainted With Shane West

December has been the month o' the bike for Geek. For all of December I tried to get on the bike for 10 miles every other day. Not really to improve my cycling fitness, but to get my butt accustomed to being on the bike.

A pain in my @ss -- figuratively and literally.

I bought my bike in November, immediately after registering for IMFL. I wanted to get it as soon as possible knowing the bike would be my nemesis. (Putting over a hundred miles on it this month has just reinforced that opinion).

I did a lot of research, got some experienced tri-ers to help me out, and decided to buy a road bike rather than a tri-bike. It was much less expensive, and since I plan to only do one Ironman I didn't want to put thousands of dollars in that one purchase.

So I ended up buying a carbon frame road bike. I outfitted it with aerobars, got clipless shoes & pedals, and a trainer (for riding indoors).  All for the bargain price of about $1700. (Actually that really is a bargain. Distance triathlons are not an inexpensive sport.)

So here's my bike:

Don't have my clip-on shoes, so no actual riding.

 What I like most about it is that it is so light I can lift it with one hand:

It really is amazingly light

But what does all of this have to do with Shane West?

In case you don't know (shame on you!), Shane West is a gorgeous actor, currently staring in the newest version of Nikita.  He's my writing muse -- the character I have in my head when I write my romantic suspense novels. 

Hottie Hot-Hot - Shane West

 I heart Shane West so much. 

And I've decided to name my bike Shane West. Because if I'm going to ride thousands of miles over the next 10 months, I'd like to be able to say really inappropriate things like:

I hopped on Shane West and took him for a nice ride today.
Shane West has made me sore in some pretty unmentionable places.
I spent three hours on Shane West this morning.

I'm already thrilled at the thought of it. Um, being able to say those things, not ride all those miles (about 3000miles are in my current training plan)

So here's to Shane West -- may we always be good to each other.

The Post with Week 4's Swim Homework

Week  4 Homework  12/3 – 12/10  

(Completed 2-3x before next week)

 

Warm-Up

200 Easy swim – no equipment

Set #1  ( Core Rotation Drive- Hand Hip Connection)

4 x 50m 12 Kick Switch w/ fins:   main focus on powerful switch drive  RI: 10

200 m swim w/ fins focused on hand –hip connection

2 x 100m One Arm freestyle drill w/ hand paddle – no fins   RI: 15

200 m swim w/ fins focused on hand –hip connection

Set # 2 (Focus Set)  - Complete on 50 at a time – only moving on to the next 50 if you have been

successful in being mindful of assigned areas and feel that your performance in those areas was accurate.

 2 x 200m???  (complete the set twice IF you have not had to repeat too many 50’s during the first set)

1^st 50m – Focus on Complete Rotation( Stretching into glide  & finish)

2^nd 50m - Complete Rotation + Front Quadrant Timing

3^rd 50m - Complete Rotation + Front Quadrant Timing + Hand/ Hip Connection

4^th 50m - Complete Rotation + Front Quadrant Timing + Hand/ Hip Connection + Catch position accuracy

Set #3 

3 x 100m Build  by 25’s  RI: 15

Cool Down

100 Side Kick Drill – no fins

100 Easy Swim

Total: 2000m ???

The Post Where I Almost Had to Swim Naked

From Geek:
So today was week 4 of my 5-week swimming (stroke-improvement) clinic. I've really learned so much, it's pretty amazing.  I feel tremendously more prepared for my training swims and the eventual 2.4 mile IM swim because of taking these classes.

Today, though, was not my finest swim-class moment. My daughter missed the bus so I had to take her to school, which meant I had to get my swim stuff together and out of the house 20 minutes sooner than expected.

I know better, of course. GET YOUR STUFF READY THE NIGHT BEFORE when you have an early morning swim/run/workout planned. We all know that, but we never do it.

I was rushed. It was a triple-whammy. Having to take least-favorite daughter to school meant I was going to be late to the pool. But then I grabbed the wrong bag, so I ended up with NO swim cap and a pair of kids' goggles.

AND I grabbed what I thought was my black speedo swimsuit, but actually turned out to be my maternity bathing suit from 12 years ago.

So I arrive at the pool: in a bathing suit that resembled a hefty bag, no swim cap, and goggles meant for a small Asian child.

Late AND unprepared. One is bad enough. Both?...Sigh.  I was in tears before I left the changing room.

But, everybody pooled together (see what I did there?) to help me out. One swimmer gave me an extra
swim cap, another showed me how to get the goggles to the largest setting, and my swim coach offered me the bathing suit off her body (which I gratefully accept and we ran into the locker room and changed).

Ended up being a great class. So glad that I went, even though I was a little late and that I waddled out to the pool in all my ill-fitting stuff, prepared to just sit out and watch. Because everything worked out.

Not sure there's any moral to this story except maybe "don't have kids". But let's face it, that's moral for any story.

The Post with Week 3's Swim Homework

Week  3 Homework 11/20 – 12/2   

(Complete 2-3x before class in 2 weeks)

 

Workout #1

Warm-Up

200m Easy swim – focus on tracking

100m Side Kick Drill w/ fins – Body Stretch

Set #1  (Stretch, Lift ,Tracking & Timing)

2 x 50m  “L” Drill w/ fins - lead with the same arm for the whole 50, switching lead arms each 50.  RI: 15

150m  Easy swim  w/fins – focus on recovery lift & tracking

4 x 50m  “L” Switch– pay attention to tracking & timing- don’t move head while arms are moving. RI: 15

150m Easy swim w/ fins focus on tracking & timing.

Set #2  ( Pull Power – Feeling Tension on the water) * Remember you must be well rotated to catch properly

3 x 50m w / fins  RI: 15

     1^st 50 – Swim with hands in a fist or use tennis balls – focusing on an accurate catch position

     2^nd 50 – Regular swim with hands open – feeling more tension than the previous 50m

     3^rd 50 – Swim w/ hand paddles – be careful with arm positioning – don’t drop your upper arm when initiating the catch! 

200m Easy swim focus on tension in the catch – no equipment
 

3 x 50m w /  Pull buoy  RI: 15

     1^st 50 – Swim with hands in a fist or use tennis balls – focusing on an accurate catch position

     2^nd 50 – Regular swim with hands open – feeling more tension than the previous 50m

     3^rd 50 – Swim w/ hand paddles – be careful with arm positioning – don’t drop your upper arm when initiating the catch!

200m Easy swim focus on tension in the catch – no equipment

Set #3  ( Breathing patterns)

300 Easy Swim – Working on Breathing Pattern- Swim broken into 100 m thought segments:

     Odd number 100’s  - Breathe every 5 to 6 strokes – forced long exhale

     Even number 100’s- Breathe every 3 to 4 strokes.

Total: 1900 meters

Workout #2

Warm-Up

2 x 100m Swim Easy

2 x 50m 12 Kick Switch Drill w/ fins

2 x 50m  Pull with Buoy working on switch timing

Set #1  (Hand /Hip connection)

4 x 50 One Arm Freestyle w/ fins   RI: 10

200 Swim – no equipment – focus on initiating the rotation at the same time your wrap your arm to catch

*Set #2  ( Powerful pull w/ proper rotation)

3 x 300m – Each 300 broken into:   

1^st 100 -  Pull w/ buoy and hand paddles – (hand hip/ connection)

2^nd 100 -  Extended Finish Hold  (no buoy) Hold glide/ finish position 3 counts

3^rd 100 -  Pull w/ buoy and hand paddles – (hand hip/ connection)

 

* Really focus on getting well rotated before initiating a strong catch in this set.

*Set #3  ( Technique to Power)

3 x 100m Build  by 25’s

* On this set I want you to start off slow thinking about technique and then try to put more umph into your catch and rotation to drive yourself faster through the water each 25m.

Cool Down

Easy 100m

Total: 2100 meters

The Post with Week 2's Swim Homework

Week  2  Homework 11/12  - 11/18

(Complete 2-3x before next week)

Reminder: Leave every wall in a stretched and tight streamline position.

Warm-Up

250m Easy swim – focus on long exhale forcing bubbles toward the bottom of the pool.

100m Streamline Kick on Back w/ fins

Set #1  (Alignment & Tracking Focus)

2 x 50m  Side Kick Drill w/ fins - lead with the same arm for the whole 50, switching lead arms each 50.  RI: 15

100m  Easy swim  w/fins – focus on glide arm staying up while breathing

3 x 50m  12 Kick Switch w/fins – pay attention to tracking- don’t move head while arms are moving! RI: 15

150m Easy swim w/ fins focused on tracking and keeping head centered.

Set #2  (Tracking &Rotation Focus)

3 x 50m Double Touch  w/ fins – keep recovery arm next to the body and pay attention to your switch timing.  RI: 15

200m Easy Swim w/ fins – focused on keeping the recovery arm next to – not on top of the torso.

3 x 50m Flow Drill w/ fins – Keep head centered, stretch and rotate. RI: 15

200m Easy Swim w/ fins – focused on stretch and pressing your rotation forward into the glide arm.

Set #3 (Rotation Focus)

3 x 100m   Swim w/ Pull buoy & Hand Paddles.  Work on keeping the bodyline long and stretched while rotating around a well-positioned and relaxed head.  Work the core as a unit focusing on the lower abdominal muscles.  RI: 20

 

Set #4

350 Easy Swim – Working on Breathing Pattern- Swim broken into 50 m thought segments:

     Odd numbered 50’s  - Breathe every 5 to 6 strokes – forced long exhale

     Even numbered 50’s- Breathe every 3 to 4 strokes.

Total: 2200 meters

The Post With Week 1's Swim Homework

Week 1 Swim Clinic homework: 11/5 – 11/11

(To be completed 2-3x before Week 2)

Reminder: Leave every wall in a stretched and tight streamline position.

Warm-Up

200m Easy swim – focus on long exhale forcing bubbles toward the bottom of the pool.

Set #1  (Alignment Focus)

6 x 50m  Side Kick Drill w/ fins – lead with the same arm for the whole 50, switching lead arms each 50.  Rest Interval (RI): 20

100m  Easy swim regular swim w/fins

Set #2  (Rotation Focus)

4 x 100m   Use fins and hand paddles if you have them.  Take long slow strokes with a slight 

hesitation at the finish. Make sure your arm finished under the water by pressing water toward your feet and that your arm is next to not over your body at the finish.  Glide arm out front should be stretching forward keeping the hand in line but not on the same level as the shoulder.

                    

 * When your finish arm hand reaches the mid-thigh point your torso should be well rotated- so that the shoulder on the finishing arm side is out of the water and the same side hip is close to the surface.   RI: 45

200m Easy swim – no fins – focus on keeping head still and rotating the body.

Set #3 (Rotation Focus)

4 x 100m   Swim w/ Pull buoy between thighs.  Work on keeping the bodyline long and stretched while rotating around a well-positioned and relaxed head.  Work the core as a unit focusing on the lower abdominal muscles.  RI: 30

Set #4

400 Easy Swim – Working on breathing every 3 to 4 strokes.  Long slow exhale- deep inhale; use pull buoy                  

Total: 2,000 meters