Remembering a swim routine
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2012-12-19 11:04 AM |
Extreme Veteran 1190 Silicon Valley | Subject: Remembering a swim routine I was reading another thread on how to remember a bike route which got me thinking. In Jan I start a very specific training plan. I think I am ok on the bike and run requirements but not sure how to remember the details to a swim workout. The early weeks are fine but later in the plan it gets a bit more challenging. Here is one example from week 9: 3 X 150 (L1) 1 X 300 30” (L3) 1 X 250 20’’ pull 3 X 200 20’’ (L3) 1 X 250 20” pull 3 X 200 20” (L3) 10 X 50 Descend 1 X 200 (L1) Total: 3150 yards How do you keep all that in your head?
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2012-12-19 11:13 AM in reply to: #4541193 |
Subject: RE: Remembering a swim routine I try to look for patterns. Not a whole lot of patterning here but I'd shortcut it to: w/u 3 x 150, 1 x 300 (remember total of 750 - not sure what L3 means... hard? if so, move the 300 to the main set - w/u and w/d are always easy in my workouts, so always L1 assuming that's easy) Main Set 1. 2X: (1 X 250 20’’ pull 3 X 200 20’’ (L3) 2. 10 X 50 Descend
W/d 1 X 200 Total: 3150 yards |
2012-12-19 11:14 AM in reply to: #4541193 |
Veteran 439 Denver area | Subject: RE: Remembering a swim routine I write the workout down on a piece of paper, then put the paper in a ziplock bag. Put the bag on the deck by your lane and you're good to go. |
2012-12-19 11:16 AM in reply to: #4541193 |
Elite 7783 PEI, Canada | Subject: RE: Remembering a swim routine I agree with Chris - look for patterns. That said, that example is tough. I see people that write it on a sheet of paper and stick it to the wall at the end of the pool. That works fine if there aren't many in the lane with you. |
2012-12-19 11:16 AM in reply to: #4541225 |
Master 2167 Livonia, MI | Subject: RE: Remembering a swim routine mountain_erin - 2012-12-19 12:14 PM I write the workout down on a piece of paper, then put the paper in a ziplock bag. Put the bag on the deck by your lane and you're good to go. x2. I do mine in BIG BOLD PRINT because I feel kinda blind with my goggles on sometimes...... |
2012-12-19 11:17 AM in reply to: #4541225 |
Member 43 Jackson, Tn | Subject: RE: Remembering a swim routine mountain_erin - 2012-12-19 11:14 AM I write the workout down on a piece of paper, then put the paper in a ziplock bag. Put the bag on the deck by your lane and you're good to go. +1, except I use a brightly colored 3x5 notecard |
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2012-12-19 11:19 AM in reply to: #4541236 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Remembering a swim routine axteraa - 2012-12-19 1:16 PM I agree with Chris - look for patterns. That said, that example is tough. I see people that write it on a sheet of paper and stick it to the wall at the end of the pool. That works fine if there aren't many in the lane with you. x3 - I always looked for patterns when swimming alone but since most of my swimming was with a squad, I just asked whoever was leading the lane. Also, see rule 16: http://joelfilliol.blogspot.ca/2012/01/most-popular-post-on-this-bl... Shane |
2012-12-19 11:20 AM in reply to: #4541193 |
Expert 1375 McAllen | Subject: RE: Remembering a swim routine Stuartap - 2012-12-19 11:04 AM I was reading another thread on how to remember a bike route which got me thinking. In Jan I start a very specific training plan. I think I am ok on the bike and run requirements but not sure how to remember the details to a swim workout. The early weeks are fine but later in the plan it gets a bit more challenging. Here is one example from week 9: 3 X 150 (L1) 1 X 300 30” (L3) 1 X 250 20’’ pull 3 X 200 20’’ (L3) 1 X 250 20” pull 3 X 200 20” (L3) 10 X 50 Descend 1 X 200 (L1) Total: 3150 yards How do you keep all that in your head? Hmm... You have a 250 pull between each set of L3 swimming. It's not that bad. 3x150 (warmup); 300 swim. Then, the pattern goes like: [250 pull, 3x200 sw]x2. 10x50 sprints, cool down |
2012-12-19 11:21 AM in reply to: #4541225 |
Expert 989 Broomfield, CO | Subject: RE: Remembering a swim routine mountain_erin - 2012-12-19 11:14 AM I write the workout down on a piece of paper, then put the paper in a ziplock bag. Put the bag on the deck by your lane and you're good to go. This is a nightly routine for me. After the workout, to cross it out, flip the index card over and write on the back. I use a Red Fine tipped Sharpie. |
2012-12-19 11:29 AM in reply to: #4541193 |
Extreme Veteran 1190 Silicon Valley | Subject: RE: Remembering a swim routine I think I will try the ziplock bag idea. A friend suggested writing it on a piece of surgical tape and wrapping it around my wrist. Not sure the tape would survive all that water. Is that a completely dumb idea?
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2012-12-19 11:33 AM in reply to: #4541275 |
Expert 989 Broomfield, CO | Subject: RE: Remembering a swim routine Go low tech with plastic bag, index card and a marker |
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2012-12-19 11:39 AM in reply to: #4541285 |
Regular 110 SE Wisconsin | Subject: RE: Remembering a swim routine bradaskins - 2012-12-19 11:33 AM Go low tech with plastic bag, index card and a marker Agreed. The wrist idea may work, but sounds over complicated and I know I'd become preoccupied with checking to see whether it's still there/secure. The card-in-a-bag route is easy and you leave it at the end of your lane and forget it while you are swimming. |
2012-12-19 12:01 PM in reply to: #4541252 |
Master 1799 Houston | Subject: RE: Remembering a swim routine gsmacleod - 2012-12-19 11:19 AM x3 - I always looked for patterns when swimming alone but since most of my swimming was with a squad, I just asked whoever was leading the lane. Also, see rule 16: http://joelfilliol.blogspot.ca/2012/01/most-popular-post-on-this-bl... Shane Those rules are much more helpful, and much less entertaining, than the bike or triathlete rules. |
2012-12-19 12:17 PM in reply to: #4541252 |
Master 10208 Northern IL | Subject: RE: Remembering a swim routine gsmacleod - 2012-12-19 11:19 AM axteraa - 2012-12-19 1:16 PM x3 - I always looked for patterns when swimming alone but since most of my swimming was with a squad, I just asked whoever was leading the lane. Also, see rule 16: http://joelfilliol.blogspot.ca/2012/01/most-popular-post-on-this-bl... ShaneI agree with Chris - look for patterns. That said, that example is tough. I see people that write it on a sheet of paper and stick it to the wall at the end of the pool. That works fine if there aren't many in the lane with you. Was thinking of both these as well. Go with more simple sets until you get the hang of it better. Edited by brigby1 2012-12-19 12:17 PM |
2012-12-19 12:23 PM in reply to: #4541193 |
Expert 1375 McAllen | Subject: RE: Remembering a swim routine I have to disagree with number 10 pretty strongly, though. Using your kick for propulsion is a powerful tool. After so many difficult swim sets kicking hard enough to get some propulsion becomes second-nature and you can drop a LOT of time. Once you get to a certain kicking-fitness, it's not even tiring anymore and warms your legs up for the bike leg pretty well. |
2012-12-19 12:24 PM in reply to: #4541193 |
Coach 9167 Stairway to Seven | Subject: RE: Remembering a swim routine Get a waterproof case for your phone (life-proof). Then you can refer to your workout AND take underwater video (have a lane-mate take it). I also have a waterproof notebook I sometimes use, but the index card or even 8.5 x 11 printed sheet folded in half and placed in a zip-lock works fine. All my swimming has some sort of purpose or task behind it so if I know what the task is, it's easy to remember. EG 3 rounds of 3 x 300, each one on a specific target pace & send off (my 800 pace). Rest 20 seconds between each repeat and as much as I need between rounds. Count SPL & if it goes up by > 2 SPL Round 1 use tempo trainer at my "sweet spot" Round 2 no tempo trainer swim by feel Round 3 Try descending tempo trainer settings For me the above is really easy to remember because it has a clear purpose and concrete tasks to achieve. |
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2012-12-19 12:25 PM in reply to: #4541252 |
Master 2802 Minnetonka, Minnesota | Subject: RE: Remembering a swim routine gsmacleod - 2012-12-19 11:19 AM axteraa - 2012-12-19 1:16 PM x3 - I always looked for patterns when swimming alone but since most of my swimming was with a squad, I just asked whoever was leading the lane. Also, see rule 16: http://joelfilliol.blogspot.ca/2012/01/most-popular-post-on-this-bl... ShaneI agree with Chris - look for patterns. That said, that example is tough. I see people that write it on a sheet of paper and stick it to the wall at the end of the pool. That works fine if there aren't many in the lane with you. I don't follow a specific plan, so by default end up following rule 16 very closely. KISS approach. |
2012-12-19 12:28 PM in reply to: #4541412 |
Master 10208 Northern IL | Subject: RE: Remembering a swim routine odpaul7 - 2012-12-19 12:23 PM I have to disagree with number 10 pretty strongly, though. Using your kick for propulsion is a powerful tool. After so many difficult swim sets kicking hard enough to get some propulsion becomes second-nature and you can drop a LOT of time. Once you get to a certain kicking-fitness, it's not even tiring anymore and warms your legs up for the bike leg pretty well. Can you quantify "a LOT"? |
2012-12-19 2:41 PM in reply to: #4541193 |
Master 2236 Denison Texas | Subject: RE: Remembering a swim routine A Plastic baggy or a small piece of paper stuck to my water bottle or even on the tile work for me. I've heard of people using their own little dry erase board too. There maybe some wisdom to the idea I once read that if you have to write out your workout on a piece of paper-it is too complicated-food for thougt. |
2012-12-19 3:23 PM in reply to: #4541193 |
3 | Subject: RE: Remembering a swim routine If I can't find a pattern, I write it down in Sharpie or ballpoint on a piece of paper, dunk the paper in the pool, and stick it to a kickboard propped up at the end of the lane. Or the diving board, or the edge of the pool, etc. |
2012-12-19 4:46 PM in reply to: #4541193 |
16 | Subject: RE: Remembering a swim routine I printed my 16 week training plan on a half an A4 (letter) piece of paper and then laminated it. The back of it is blank so I write my workouts on the back with a whiteboard marker and rub them off when I am done. The laminated paper is waterproof, sticks nicely to the tiles at the end of the pool and just peels off when I am finished. |
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2012-12-19 7:37 PM in reply to: #4541193 |
Master 8247 Eugene, Oregon | Subject: RE: Remembering a swim routine It depends on the workout. Some are easy to remember, like ladders (100-200-300-400-300-200-100 and the like); or big sets of 100's, so I don't bother to write those. If it's harder (stuff I download from the NTC masters site) then I go the paper and ziplock bag route. |
2012-12-20 4:53 AM in reply to: #4541193 |
Extreme Veteran 929 , Kobenhavns Kommune | Subject: RE: Remembering a swim routine Write your workout on a piece of paper with pencil (pencil doesn't dissolve when wet). When you go to the pool, dip the paper in water and stick it to the side of the start block or similar. |
2012-12-20 5:17 AM in reply to: #4542295 |
Payson, AZ | Subject: RE: Remembering a swim routine erik.norgaard - 2012-12-20 3:53 AM Write your workout on a piece of paper with pencil (pencil doesn't dissolve when wet). When you go to the pool, dip the paper in water and stick it to the side of the start block or similar. This (although I actually use pen and a sticky note usually). I use to use a baggy to keep the note dry and then that just turned into too much work and just started to bring the paper. I stick it to my water bottle after wetting it. It's ok to get the paper wet... |
2012-12-20 5:22 AM in reply to: #4541412 |
Extreme Veteran 929 , Kobenhavns Kommune | Subject: RE: Remembering a swim routine odpaul7 - 2012-12-19 7:23 PM I have to disagree with number 10 pretty strongly, though. Using your kick for propulsion is a powerful tool. After so many difficult swim sets kicking hard enough to get some propulsion becomes second-nature and you can drop a LOT of time. Once you get to a certain kicking-fitness, it's not even tiring anymore and warms your legs up for the bike leg pretty well. This is off topic, but: The importance of kick sets is for reducing drag and improving body position, rather than propulsion, even for elite swimmers the kick contributes only 10-20% of propulsion. Many people don't know how to kick, they kick from the knee, don't flex ankles, do wide kicks and do wacky kicks to the side, and I've even seen people do circular "kick" pushing water back with the foot. For these swimmers their kick is counter productive, it is very energy consuming to kick wrong, both the kick itself and because of the drag it causes. Once you get it right, as you say, it becomes second nature, you can drop lot of time and your legs will be fresh for the bike. |
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