Sprints and Stuff- training/questions 1k and below

[Shawn Baker]

Ok, in California at sea level- long day driving yesterday

1k wu

Decided to drop back down to 30 spm and focus on efficiency- while I was happy to get the 400m the other day I was not particularly pleased with the high spm and relatively sloppy technique as I rushed through the progression of stroke rates- need to truly get comfortable with each progressive increase in spm prior to rating up further- with that said felt I should be able to hit 1:18.0 at 30spm for 1 minute




So not quite, but it was a pretty comfortable attempt on a poor nights sleep- I'll do it again tomorrow and think I'll get it

Finished with 176lb KB swings 5 sets of 10 reps with an easy 250m row between sets

Again- nice to be at sea level as the extra oxygen is nice!

[Shawn Baker]

Decent, took a stroke off- 1:18.3/5 at 30spm- again fairly comfortable!

Driving to Seattle tonight/tomorrow- so nothing more until Monday!

Hopefully positioned to give Luke W's 1 min world record a go in next week or so!

[hjs]

Tried a few sprints today, lacked a bit of power.

Dr 150 100m 15.1

Dr 170 still 15.1 twice. Strange nothing extra from a bit more drag.

Ended with 200 30.3/115.7/53 drag 163

[Shawn Baker]

Got out to Whidbey island at around 2am this morning- beautiful here- perfect weather, sea level-time to do get it done

1k wu

Then 1 min at 30spm- targeting a 1:18.0

Nailed it at 1:17.7- boom, felt good- comfortable effort

Next up will be 1:16.5 at 33

[lindsayh]

Strong work shawn - that part of the north west sounds very nice indeed.
You must have a go at the CTC this month - just made for you.
(there was one averaging 1:14.7 entered today)

[left coaster]

Whidbey Island would be lovely if it wasn't for the fighter jet military base there. We hear the ominous thunder of their engines regularly, year round. They make the windows rattle and more than one visitor has looked at me with a bewildered expression when the sound comes on, asking "what the f is that?!". An ominous war-machine rumble emanating from the horizon, the type of sound that fills a person with dread.... I understand the locals on Whidbey respond with derision when the noise is criticized -- "the sound of freedom" is a common response. Personally, I'm not so sure.

Besides that -- great work Shawn. For sure, I'm keen to see your posting on the C2C!!

[Shawn Baker]

1k wu


Next up was 1min at rate 33, target pace 1:16.5




Not quite- 1:16.7/9 at 34spm

Effort was fairly comfortable did not really need to dig much, but my stroke efficiency was poor-ish, slipped in seat a bit, pulls felt a bit uneven- well that's why I need the practice at this rate- going up is just going to be more sloppy- will go again at this target tomorrow

Finished outside with a nice bit of fun

20lb med ball push press releases as high as possible (feet leaving ground/triple extension) x 3/20 lb med ball throws from ground to sky in snatch like motion- again triple ext) x 3- hill bounds on toes 3 each leg immediately into 50m hill sprint- did entire sequence 10 times through (limited sprints to about 85% speed- don't need another pulled muscle at the moment) everything feeling pretty solid!!

Lindsay- likely CTC later in month- right now fairly narrow focus

Lefty- I'm at very Southern tip of island- quite as can be out here!!- beautiful, right on water- great place to train!!

[left coaster]

Nice Shawn -- you own a place out there, complete with home training gym? Just wait the distant rumble of the war machine will come eventually, it's been quiet lately It amazes me that it travels so far across the water to Victoria...! perhaps you have a mountain or something between you and the strip.

Fantastic progress by the way! Honestly, I thought it would be easier for you to drop down to one minute after that brutal 500m record. It actually makes me feel a little better about myself seeing how much work you actually put into these efforts. You're WAY more consistent than I am, or will probably ever be!

[hjs]

Sprints, not very well

Dr 150 100 15.5 15.2
Dr 170 100 15.1 only 1.13 low, no oompf.

Paddled 6/7 min. Before a 400

Hd at 275 meters in. Drag 150

75m splits, last one 25 meters

1 118.6 46
2 116.0 47
3 117.3 47
4 125.3 42
5 324.6
6 324.0

400 128.5 150.6

Must be honoust, this is not what I hoped for. In every aspect below par. But it is what it is.

[left coaster]

In my experience, sprint times improve quickly Henry. Keep working those distances and I'm certain your times will become more pleasing over the next couple weeks!

You're still fast, even though this has not been a focus of your training!

[hjs]

400 again, will be on holliday 8/18 training interrupted, so wanted to have at least one 400 done.

1500 wu 154,0 20

400 paddle, 400 start.

400 TT free rate, drag 150

100 118.5 46
200 118.0 46
300 118.5 42
400 121.0 52

1.19.0 1:03.2 beats my 1min pb with 0.3 second. But like to think I have more on a better day. Have 4 entries for the ctc now.

This, yesterdays hd, and 100 200 from early this week. 1.19 119.3 115.7 1.15.5. Certainly the 300 has room, but others a tad also.

Ended the session with 20 min 155.6/22

[Shawn Baker]

1k easy wu (all my wu are are 2:30 pace- so super easy)





Ok, so today's target was 1:16.5 @ 33spn- got it exactly- just added a little more pressure and was still fairly comfortable, so quite nice to see

Next up I'll be looking for 1:15.0 at 36 spm- I suspect I'll need to dig a bit to get it!

Finished with 176lb KB swings x 5/clapping push-ups x 5 ---x 10 rounds

Henry, getting stronger!!

Lefty, girlfriend has a place on Whidbey island- right on the water- about 40 miles away from naval base so maybe far enough away- my traveling gym is usually Kettlebell, medicine ball and concept 2 (provided I'm driving)- also hill sprints etc....

[Shawn Baker]

Ok first go at 36spm - target 1:15.0 (400m)

Effort was not too bad, reasonably comfortable, but was falling off seat x last 100m and pulling just 1:17s- so will keep at it, fairly confident I can hit the target with a bit more control and focus

Finished with steep hill sprint x 50m x 20 reps

Decent work today!

Only carbs via a few blueberries

Low carb diet shown to increase mitochondrial density

[Shawn Baker]

Target 1:15.0 @36 getting there-still a little bit of seat slip

Hopefully tomorrow- switch on some controlled fury!

Finished with 10x 5 rep 20lb med ball push press releases to the sky!

Carbs today= 1 banana

[Shawn Baker]

1k easy wu row




Ok hit target 1:15.0 at 36spm- effort was submaximal and again slipping in seat last 7-8 strokes- still pleased and I feel I am now physically prepared to break 40+ WR of 405 meters- I suspect somewhere around 40 spm will get me there- will just need to stay calm and focused, hopefully stay in my seat- next week barring injury I will do attempts every day until I either drop dead or have the record

Finished today with 6 x 176lb KB swings/6 clapping push-ups x 10 rounds!!

On zero carbs so far today!!