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The Thrill of Killer Drills
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 2004-10-28 1:57 PM |
Master  2447    Marietta, Ga |  Subject: The Thrill of Killer DrillsOkay, in trying to put together a training plan for the winter season, I was thinking about all the possible drills to include to keep things interesting. I was reading Coredump's training log this morning and he mentioned one where he swim's 50's with closed fists. Sounds like a great drill for developing forearm pull and form. I read another in the training bible about skipping and how good that was for your running. I don't care how good it is for running, but you'll never see me skipping down the streets of Atlanta. Tell us about your favorite drills, be they run, bike or swim related and why you do them. |
| 2004-10-28 2:03 PM in reply to: #76892 |
Master 1558  Pensacola, Fl | Subject: RE: The Thrill of Killer Drills None of them are favorites, but.... For bike: 90+ cadence workouts For run: trying cadence workouts as well. (Jumping rope, helps prevent heel strike running. Keeps you on your toes). For swim: trying to improve form working on stroke counts. Also, will use paddles for improving stroke strength. |
| 2004-10-28 2:19 PM in reply to: #76892 |
Master 2233 Mechanicsburg, PA | Subject: RE: The Thrill of Killer Drills Big fan of swimming with closed fists. I swam a lot of my training swims that way when I was trying to work on my balance. It makes a huge difference. It really points out how much of your arm aside from your hand can be used for propulsion too. -Frank |
| 2004-10-28 2:30 PM in reply to: #76892 |
Elite 2915 New City, New York | Subject: RE: The Thrill of Killer Drills Do 12 oz curls count? sorry just in that kind of mood. here is my other favorite bicep curl: "21's" - break the normal curl into 3 steps, 7 reps of each: 1) from straight arm to 90 degrees, back down 2) from 90 degrees to chest, back down to 90 degrees 3) from straight arm all the way way up (normal curl), all the back down SLOWLY. use lighter weights. strraght bar or curl bar. arms only don't sway! if you do lower the weight. great burn in the biceps! |
| 2004-10-28 3:30 PM in reply to: #76892 |
| Subject: RE: The Thrill of Killer Drills I read another in the training bible about skipping and how good that was for your running. I don't care how good it is for running, but you'll never see me skipping down the streets of Atlanta. Karl, I hear you...My 11 year old has a VERY athletic teacher. She has passed along great habits to her students. One of them is skipping. Since he is still young enough to think everything his teacher says is "gold", he makes me go skip with him! It's so fun you can't help laughing! This summer I was participating in the Law Enforcement Torch Run with a fellow officer who is a serious runner. He said he skips regularly, usually at a track though. |
| 2004-10-28 3:36 PM in reply to: #76892 |
Expert 1166 Colchester, CT | Subject: RE: The Thrill of Killer Drills Favorite running Speed work drill: 2 mile warm up 8x1200 meters at 5k pace, with 400m jogging recoveries 2 mile cool down. Total distance almost 11 miles The trick is not to blast the first couple so you are wiped out for the remainder. Best I ever did was to run all 8 within 4 seconds of each other Chris |
| 2004-10-28 5:41 PM in reply to: #76941 |
Elite 3235 San Diego | Subject: RE: The Thrill of Killer Drills cdf26.2 - 2004-10-28 12:36 PM Favorite running Speed work drill: 2 mile warm up 8x1200 meters at 5k pace, with 400m jogging recoveries 2 mile cool down. Total distance almost 11 miles The trick is not to blast the first couple so you are wiped out for the remainder. Best I ever did was to run all 8 within 4 seconds of each other Chris The warm up and cool down would be enough for me  My favorite swim drill is the finger drag, where you drag your fingers across the water during your stroke. It is actually kind of hard to keep that form for a while. Favorite bike drill has to be the one leg drills. I love the look on people's faces as you pass them with one leg on the pedals. Of course I got passed on one of the hardest hills in San Diego by a guy going at least 5 mph faster than me while he was doing one leg drills...Damn Roadie. And there is no way I have a favorite run drill. Tom |
| 2004-10-28 7:52 PM in reply to: #76892 |
Master 1791 Raleigh, North Carolina | Subject: RE: The Thrill of Killer Drills Motivated - 2004-10-28 1:57 PM Okay, in trying to put together a training plan for the winter season, I was thinking about all the possible drills to include to keep things interesting. I was reading Coredump's training log this morning and he mentioned one where he swim's 50's with closed fists. Sounds like a great drill for developing forearm pull and form. I read another in the training bible about skipping and how good that was for your running. I don't care how good it is for running, but you'll never see me skipping down the streets of Atlanta. Tell us about your favorite drills, be they run, bike or swim related and why you do them. Skipping is good for you. It makes you feel about 20 years younger.... Anyway...last night's masters class the instructor had us do the following drill: Hand over drill. While swimming freestyle, you cannot do your underwater stroke with your left arm until your right arm has been placed on top of your left, then vice versa...you cannot take your right arm stroke through the water until your left hand has been placed on top of your right hand. This drill seemed to be forcing me to glide more through the water. It also forced me to use kick to propel myself (I'm a lazy kicker - more upper body). |
| 2004-10-28 8:25 PM in reply to: #77038 |
Expert 1836 Lafayette, CO | Subject: RE: The Thrill of Killer Drills jkbostic - 2004-10-28 5:52 PM Anyway...last night's masters class the instructor had us do the following drill: Hand over drill. While swimming freestyle, you cannot do your underwater stroke with your left arm until your right arm has been placed on top of your left, then vice versa...you cannot take your right arm stroke through the water until your left hand has been placed on top of your right hand. This drill seemed to be forcing me to glide more through the water. It also forced me to use kick to propel myself (I'm a lazy kicker - more upper body). Oooo! I like the sounds of that one! I'm still working the TI drills, but I'm ready to move forward to the next stage (I think - so does my part-time swim coach). Running: 5 mile run, followed by 6-8 hill repeats - sprint up, jog slowly back down (Uphill HR gets 160+, recovery jog until HR = 120-124) I think I'm going to start doing this one, too: 3x5K, 1 minute recovery between, 1st 5K at slightly less than race pace, 2nd at race pace, 3rd faster than race pace (if possible for me!) |
| 2004-10-28 11:37 PM in reply to: #76892 |
Master 1927 Chicago | Subject: RE: The Thrill of Killer Drills I hate drills. I hate drills. Don't do them. But now I have great ideas for doing some. Will try some. |
| 2004-10-29 11:25 AM in reply to: #76892 |
Elite Veteran 970 Smyrna, Georgia | Subject: RE: The Thrill of Killer Drills Maybe we ought to incorporate some skipping in our next Atlanta group training. If we're all skipping, then it will make other people feel jealous! ;-) Oh yeah, I do the fist drills when I swim. I find it really forces you to stay balanced. Edited by Whit 2004-10-29 11:25 AM |
| 2004-11-02 12:39 PM in reply to: #76892 |
| Online or Offline | Subject: RE: The Thrill of Killer Drills Cycling/spinning: Swimming: |
| 2004-11-02 1:43 PM in reply to: #76892 |
Master 2447 Marietta, Ga | Subject: RE: The Thrill of Killer Drills During my masters swim class today, I did "fist drills", which were mentioned in another thread. Its where you swim with closed fists and really have to rely on the whip of your arm for propulsion. It also really helps with the timing of the swim stroke. I did a few 50's with the fists closed. Then, I swam a few 100's and felt like a speed boat in the water. |
| 2004-11-02 4:07 PM in reply to: #76892 |
| Member 16 Vancouver,B.C. | Subject: RE: The Thrill of Killer Drills swimming: dominant side breathing 50m catchup/50m fingertip drag 50m fist/50m racing dogpaddle(underwater stroke recovery) 25left arm/25 rightarm only/50 m Dingle( shake your hand/arm like you're ringing bells on the recovery) repeat again but nondominant side breathing (the one arm drills are tough but great for rotation) also hypoxyic (sp) breathing every 3stroke,5 stroke 7, 9,11,3, 5, 7,9,11. ( trick is to control your exhale... the11's are tough!!!) biking: oneleg drills cadence builds 3min@ 80 ,3min@ 85, 3min@ 90 etc |
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