Wet suit

My DeSoto Smart 1 wetsuit had been lying in the cupboard for more than two years, and finally it saw the light of day this morning. I bought it on CS's advice back then in anticipation of a triathlon in Adelaide that did not take place, and promptly forgot about it all this while.

First off, it was a bit of effort to put the wetsuit on. But the fact that Smart 1 is a two-piece wetsuit helps. Immediately I noticed how tight fitting it was, especially across the chest and neck. Did I put on so much weight since then? Hhmmm...

Anyways, it was early in the morning and having rained the night previously, the weather was cool. The most noticeable impression within the first few strokes was the buoyancy. The hips and legs came up with less effort. Next, the constriction around the arms and shoulders was evident. It took a few laps to get used to.

Then there was the heat build up. I was glad for the two piece design for I could pull down the neckline or flip the bottom of the top piece for some cool water to get into the suit. At rest points, I did rapid funneling of water through the front and back to cool down.

I meant to pull off the suit when it got too hot, perhaps after 45 min or so. But surprisingly, the suit was bearable as long as I ventilated.

Now that I reflected further, perhaps the reason I didn't feel as much fatigue after the 6x500m swim was that the wetsuit helped keep me horizontal. Ave 100m lap time: 2:16

Taking off the suit would need more practice, especially yanking the sleeves off the hands. Other than that, it came off pretty easily. Credos for the thoughtful design.

Addendum: Completed another 3.8km continuous swim in the wetsuit 4 days later. U-turned at ends without touching the sides, so that might have added 200m more to the distance. 1:35 for 4.1 km total.

Life in the Swim Lane

Swimming at the Adelaide Aquatic Center is a good experience on lane discipline. The 25m pool lanes were designated by swim speed - slow, medium and fast. All swimmers in the lane goes clockwise, sharing the lane. Even when there are four or five swimmers in each lane, somehow, there's no collision, fuss and problems. Swimmers automatically move up to a faster lane or down to a slower lane. Even if overtaking, swimmers do so quickly and on the lookout for others. It's that simple and that considerate.

A second good thing I learnt was how some swimmers would bring electrolyte drinks and leave them along the walkway. Hydrating even when swimming. Why didn't I think of that?

Yesterday's session: 50 laps
Last week's session: 40 laps

TLog: Using core muscles

An article by Mark Allen in the Triathlete magazine reminded me to use the core muscles by rotating on the swim. This is something that I have neglected in the past months. So for the last two swim sessions, I refocused on rotating into the water, stretching out and pulling back at the same time. Glide just for a sec. This worked well on the steady swim main set.

pull: 0.53, 0.54, 0.54, 0.56
5x100m: 2.04, 2.08, 2.07, 2.10, 2.11 (ave: 2.08)
3x200m: 4.33, 4.35, 4.41 (ave: 4.36)

A quick comparison of time shows that I was better at the 200m intervals in spite of slower turnover. The 100m sets were a touch slower, but I felt stronger for the 200m sets.

Three swim sessions consecutively. I was feeling the strain. Which was my excuse for goofing off this morning... did only two bike loops at NUS instead of three.

To answer my own question: When will the slopes get easier? Answer: When I have done enough. So ... still need to climb more slopes.

TLog: Swim, swim, bike, swim, bike

Three swim sessions this week in view of my travel next week. Where I'm headed is no place to swim or bike. Just run.

Yesterday's swim: 2.2 km
pull: 0.57, 0.53, 0.55, 0.55 (yeah, all four laps under 1 min)
6x100m: 2.00, 2.01, 2.05, 2.10, 2.08, 2.08 (ave: 2.053)
3x200m: 4.50, 4.48, 4.45 (ave: 4.476)

Today's swim: 1.5 km
After warmup, straight into main set of 2x500m sets with 3 min recovery; followed by cool down. All done within 45 minutes.
1.05, 1.05, 1.07, 1.08, 1.10, 1.08, 1.07, 1.06, 1.07, 1.06 (ave 1.069)
(3 min recovery)
1.04, 1.06, 1.08, 1.11, 1.10, 1.10, 1.10, 1.11, 1.09, 1.11 (ave 1.089)

Evening bike session: 8 sets of 6 min hard spin, followed by 3 min recovery. Done on the P2. Need to get used to the aero position.

Tomorrow's swim: Another 2.2 km, repeat of Tue's session. Friday will be another bike workout at NUS.

TLog: Steady swim intervals

Today's session is on steady swim intervals. 5x100m and 3x200m with 1 min recovery.

First 100m went too fast, even though I tried to slow down. The other intervals were better. I can't count. Did 6x100m instead.

4x50m pull: 0.57, 0.56, 0.58, 0.58 (ave: 0.573)
6x100m: 2.03, 2.15, 2.19, 2.21, 2.18, 2.18 (ave: 2.157)
3x200m: 4.47, 4.41, 4.48 (ave: 4.453)

This session was at the 50m lap pool. So the timings are more indicative. Too many turns on the 25m lap pool, so a little more subjective.

Practiced sighting for last 200m. Tried something new, which is to start looking up before the right arm pull and to keep eyes low above water to minimize disruption.

Total: 42 laps

Just realized that total swim distance for 5 months this year is 3 times that of 2008. On reflection, I am happy that
(a) front crawl is more decent now
(b) can swim continously for 30 laps (1.5 km)
(c) can sight in open water
(d) can do bilateral breathing
(e) not so worried about OWS

Now the primary focus is to improve my biking.

TLog: Steady pace swim and Bike Trainer

Exams are over, term's over and everything is peaceful and quiet for a change. So was the pool. Only three other swimmers this morning. More came later, but it was pleasant to have the lane to myself for a change.

Second swim session this week, at NUS pool. Target today was steady pace swim. 5x100m, and 3x200m. I did fast laps on the pull buoy, but went to a steady state swim for the main set.

warm up: 1.05, 1.10, 1.04, 1.05, 1.08, 1.08 (30 sec recovery)
pull: 1.01, 0.57, 0.59, 0.59 (30 sec recovery)
5x100m: 2.01, 2.17, 2.13, 2.13, 2.14 (60 sec recovery)
3x200m: 4.48 (2.22, 2.26), 4.46 (2.20, 2.26), 4.52 (2.22, 2.30) (60 sec recovery)

10 laps continuous: 1.11, 1.15, 1.18, 1.19, 1.18, 1.15, 1.18, 1.12, 1.09, 1.11

I didn't realize until after the swim that my pace was about the same as my last fast 100m interval session.

The 200m intervals were about the same as the early session this week, and I felt slower than the last time.

To round it off, I did 10 laps continuous. Felt tired by then, and slowed my pace. But the times were pretty decent, so no complaints from me.

Overall 52 laps.

Wed session on the stationary bike was 10x5 min hard ride with 3 min recovery. Managed to cover the entire set today. Phew! Needed two bottles of isotonic drinks. E commented that I was "madder" (dripping more sweat) than the last time.

And now for NUS slopes tomorrow. Gambare.