Feb 23

Three Things Thursday

Like a Fish

I’ve been changing up my swim up bit the past couple of weeks.  Rather than focusing on speed so much, I have been focusing on form and technique.  Instead of just logging the yards, I have been actually thinking about what I am doing; reach, roll, pull, push, recover, repeat.  Immediately, I realized that I had not fully been reaching forward on my water entry.  At the same time, I noticed I wasn’t completely finishing my stroke and pulling my hand out of the water at my waist instead of my thigh.

Along this same line, I found a new blog (here) that posts daily swim workouts.  Each day, a new workout is posted with up to 3 different distances available.  I think these workouts are not only going to add some variety to my workouts but also introduce some new drills into my repertoire.  Today, I did two new drills for the first time.  The first was no walls/turn at the T. Just as it sounds, they involve doing your swim without pushing off the walls and turning around at the T mark on the bottom of the pool. I was anything but graceful on my turnarounds, but it really makes for a tougher workout without a mini break every 25 yards.  The second new drill is called the Tarzan Drill and simply involves keeping your head above the water for 25 yards to strengthen neck muscles and prepare for sighting in the open water.

Taper Time

Taper officially started this week.  That is if you can call a 40+ mile week a taper week.  I had my final tune-up run last weekend.  It was supposed to be a 10k race with 11 miles total.  Because of a lack of available 10k races, I hit the treadmill for a hard workout.  I looked up my McMillian 10k time for a 3:03 marathon – 39:00. After a warmup, I cranked up the treadmill to a 6:15 pace and held on for the next 6.2 miles. It sucked, but I finished up in just under 39 minutes and then did my cool down.  I’m starting to get excited!

FLO Cycling

I may or may not have multiple alarms setup for today at 1:00PM EST when these babies go on sale.


Permanent link to this article: http://www.ironmanbythirty.com/2012/02/23/three-things-thursday-3


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  1. sarah

    Oh those wheels look pretty!

  2. BDD

    Enjoy your reward for all your hard work

    How much are they asking for their wheels?
    BDD recently posted..Happy Valentines Day – Who Do YOU Love?

    1. Ironman By Thirty (Kevin)

      $800 for the wheels during pre-order going up to $900 afterwards. Plus an extra year on the warranty (3 years instead of 2). That is for a 60/90 combo. I think both Jeff and I are getting the same thing: 60/90 combo with Stealth Black decals. Lots of decal options and as tempting as red/black is, I wanted them to match both bikes.

  3. Matthew Smith

    Man, you’re an inspiration to be out there killing it not only on the run, but in the pool too! That’s awesome. I on the other hand haven’t been wet for a few months. 🙁 Those swim workouts sound pretty sweet, and they might just turn into motivation for me.

    You’re going to smash that BQ! I can’t wait till I hear all about it!!!! You’re the man!

    I’ve been stoked about Flo for the past month. But, although I really want to be clicking the “Purchase” button as soon as they open, I don’t know if I’ve got the funds right now… It kinda sucks that they are limited to only making 500 a month. Which ones are you considering? (60, 90, disc?)
    Matthew Smith recently posted..Colorado Fun!

    1. Ironman By Thirty (Kevin)

      I’m doing 60 front/90 rear with the Stealth Black decals. It is going to be sweet! I might eventually get a wheel cover for the rear to turn it into a disc wheel as well. I have multiple alarms set and hopefully I (and Jeff) can get in on the first batch. If so, I’ll hopefully have them for my June/July races.

      Now go get in the pool!!!! 🙂

  4. Jon

    Thanks for the swim blog and awesome job on the treadmill!!

    Kick some ass at the race!
    Jon recently posted..Hello sponsored Tri products!!! SBR Sports, Inc. Trislide, Triswim, Foggle

  5. Viper

    I think your conscious efforts to improve form will pay off. I’ve done this with my running, as well as my banjo playing. Soon it will become rote and you’ll just fly. Cheers!
    Viper recently posted..Minus Seconds

  6. Aimee (I Tri To Be Me)

    Nice job on the treadmill 10k…that is a super fast pace…I’m so jealous!

    Those wheels look awesome!
    Aimee (I Tri To Be Me) recently posted..Out of Practice

  7. Heather O

    Hope you get your wheels!
    Heather O recently posted..Rev3 Photo Shoot?!?!

  8. Jason @ Cook Train Eat Race

    The Tarzan sucks doesn’t it? You just want to put your head down and swim. I’ve done it a few times and it helps but man alive I just want to swim.

    Explain to me the T turnaround. Just turn at the T (no flip turn) and keep going?

    Also, those wheels look unreal. I have been borrowing my buddy Juan’s Zipp 404s. What is the comparison to those since I know you did the research?

    Only a few more days my friend and The Woodlands is all yours.
    Jason @ Cook Train Eat Race recently posted..Aspaeris Pivot Shorts Product Review

    1. Ironman By Thirty (Kevin)

      Holy crap does the Tarzan drill suck! This was the first time I had done it and 2 sets of 4×50 (25 tarzan/25 swim). I think the Tarzans were harder than the freestyle swimming. It was harder to breathe with my head out of water for some reason!?!? haha

      Yeah, so the Turn at the T/No-Wall drill basically means you turn without using the wall. I usually would circle swim the lane to give myself as much room as possible to turn. Almost think of it like a turn buoy at each end to round. At first, I wouldn’t touch the wall at all, but I realized that my turns were creeping further and further from the wall. So, I switched it up so that I would turn right before the wall and use my hand to sort of turn my body, but still avoided pushing off the wall. I’m sure the lifeguard was “Thinking WTH is he doing?”

      Sadly, there is not direct comparison to any bid name wheels yet. Because of their lack of startup funds, they haven’t been able to purchase the necessary wheels or wind tunnel time. However, based on their individual numbers they should be very comparable. I’ve heard that they are “90% the wheels for 30% the price.” Up against a brand new set of Zipp Firecrest, the FC will probably win out with the numbers. But against an older set of Zipps, I bet it is pretty even if not in Flo’s favor. And for me, price is a huge factor – not only because I am cheap, but because I really want something that I can use the hell out of and not feel like I going to ruin them with overuse. I love that they are clinchers and have an aluminum brake track (no special brake pads required) so mechanically they will work exactly the same as what I am used to. And most of all, I love the company – at least what I have been exposed to so far. Not only have they been very open with the process, but I feel like I understand why they made the decisions they did and how it affects the wheels.

      Also, just found out today that they are offering a 3 year manufacturer defect warranty on all pre-orders. Normally it is a 2 year warranty which is comparable to Zipp/HED/SRAM.

      1. Jason @ Cook Train Eat Race

        HA HA……I felt the same way. Like my airwaves were clogged. I am definitely going to try the no wall drill this weekend.

        You have me strongly considering getting my own as well. The downside is I’m using a set of wheels for free already. Is paying $800 for the set the right and money efficient move. Even at $900 they are still a bargain.

        Decisions, decisions and only 30 minutes to go.
        Jason @ Cook Train Eat Race recently posted..Aspaeris Pivot Shorts Product Review

  9. Matt Oravec

    The T turn around is where you don’t touch the wall or the bottom right? We did that for a TNT swim the one night, holy shit is all I can say.

    I was tempted to buy the wheels. Honestly those would have been the ones I would get. Just not feeling the bike accessories this year haha.

    That is a disgustingly fast 10k dude. Just remember, when it hurts during the marathon, take that pain and embrace it, because it’s just going to hurt worse 🙂
    Matt Oravec recently posted..Back Spasms

  10. Colleen

    I’ve been working on drills in the pool too (thinks lots of one arm stuff), but when I swim regular sets, I’ve been thinking more about technique than speed. Hopefully it pays off in a few months!

    I’m getting excited for your marathon. Is that weird?

    Those wheels are off the hook! 🙂

    1. Ironman By Thirty (Kevin)

      Nope, not weird at all! We should all be excited!!! haha 🙂 I’ll be thinking of each and every one of you during the race.

      The wheels have been ordered! I hope they are as fast as they look!!

  11. Jeff Irvin

    aaahhhhh … Flo Wheels are now purchased! Even if we are slow at Mont-Tremblant we will at least look fancy with our stealth wheelset!

    You ready for the 3x1600m Vo2 max today? I am going to do them on the treadmill after work and with WU and CD that should get me to around 5mi – then going to do the next 3mi with the Run Club.

    The 3×1600 is going to hurt – going to hold around 5:50 since it is only 3x.
    Jeff Irvin recently posted..Ten Days …

    1. Ironman By Thirty (Kevin)

      Well, we are definitely going to be the 2nd group it looks like if not the first once they process the double/triple orders. It will be interesting to see when they post the initial numbers and who ordered what. I have a 70.3’s on June 10 and a July 7. Ideally I would like the wheels for both especially since the June race I am planning on going balls to the walls (it is my sub-5 PR course). July’s race will be much more tame as it will be my tune up race but I definitely want the wheels by then to practice racing on them before IMMT.

      No, I am not ready. Going back and forth on doing indoors or out. I have to tutor this afternoon and a winter storm is supposedly moving in. Plus, my last two runs I have had close calls where I slipped off a curb and had a panicked thought of spraining my ankle or something stupid. The fastest I have gotten our treadmill is 6:15 miles though – not sure how much faster it goes. Only one way to find out I guess. I’ll probably do 2 mi w/u, 3×1600 with .5 mile between, and 2 mile cool down to get my 8 in.

  12. katie

    reaching forward was where I was screwing up my stroke too. I was rotating but not extending my reach with the rotation so it was almost like I wasn’t bothering to rotate. silly swimming!
    katie recently posted..three things thursday

  13. DR

    Sounds like you scored some new kicks for your ride…congrats!
    looking forward yo your race….good luck


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