n + 1 swim challenge (Page 16)

Lots of ways to break something like that down.

5 x (5 swim, 5 pull)

10 on 1:00 (pick a reasonably easy pace time for this and adjust)
5 on :55
10 on 1:00
5 on :50
10 on 1:00
5 on :55
5 on :50

10 x (4 moderate, 1 fast)

10 x (descend 1 - 5) - You have to have really good pace control to execute this as written.

Originally posted by switch

Originally posted by popsracer

I would be like "ahh, was that 47 or 48?".

Solid work everyone.

My cold has gotten worse so I'm staying out of the pool this week.  I've got to get better before a race Saturday. {fingers crossed}

That's why going on the 1 is so awesome!  Well, that and a 910xt

I'm pulling for a healthy Steve this weekend.

 Why does a sickness always desend during taper?!  It happens to me almost every time.

I actually find going on an off number easier for counting.  If you are going on say :50 then you know that every 6th one brings you back to the top of the clock and then you only have to count in 6s and you aren't likely to forget if that was 24 vs 30.

Mike, that's a great workout, nicely done!

You did really well as is.  Doing those 5 x 50s on :50 would be something to work towards as it significantly adds to the difficulty level.  You would really have to dig deep to hold a pace where you are only getting a couple of seconds rest (almost touch and go) and then you spend a few of the next 50s at the easier pace recovering.

I swam with the swim team kids this morning, first time in a few weeks that I've done that.  They push me pretty hard!

3800 meters - 1:05 in the pool.

3 x 200 various stuff
2 x {
3 x 50 on :50, :45, :40
100 D-S
}
4 x 50 on :50, :45, :50, :40
200 K-S (no board)
MS:
3 x 100 on 1:30 steady, even splits
2 x 200 on 3:00 - neg split each 50
1 x 300 on 5:00 - 150 strong then descend by 50s
3 x 100 on 1:30 steady
2 x 200 on 3:00 - attack 3rd 50
1 x 600 as 400 strong, 200 fast

I was pretty much done at that point and had to get out as I was out of time but the kids had more to do.  The rest of the main set for them was going to be:

3 x 100 on 1:30 steady
2 x 200 on 3:00 - neg split 100s
1 x 900 - descend by 300s

Originally posted by switch

Originally posted by popsracer

I would be like "ahh, was that 47 or 48?".

Solid work everyone.

My cold has gotten worse so I'm staying out of the pool this week.  I've got to get better before a race Saturday. {fingers crossed}

That's why going on the 1 is so awesome!  Well, that and a 910xt

I'm pulling for a healthy Steve this weekend.

 Why does a sickness always desend during taper?!  It happens to me almost every time.

+1 on Steve feeling better. 

I just ordered the new Garmin fenix 2, which has the swim stuff.  While I probably won't use much in the water, it'll do a much better job of counting lengths and distances.  I lose track during warm-ups!!

This morning's workout:

Masters - 25SCM
1000 stroke WU (200 each - SPKPS, more or less straight through)
300 IM KDS (I did BK, FR, BK, FR)
4 x 50 push pace on 1:10
10 x 25 kick on 1:30 (supposed to be 10 x 50, but well, you know...)
2 x (3 x 100 on 2:05, in on 1:55 - 1:45/100y pace), 1' RBS
150 pull CD

2500M total

I felt awful when I work up...like the beginnings of a cold or something.  Then I remembered I'm in a recovery week and I probably have a touch of the "taper flu".  Once I got going, I felt pretty decent except for during the 10 x kick set.  I hopped out of the pool, changed shorts (in the locker room, of course ), and ran the 1.5-ish miles home, building to 5K race pace.  I have a 5K+ race tomorrow morning through my neighborhood...can't be the home course advantage!

I ran the whole 50 x 50 concept past my daughter and told her we were going to do it during one of our swim sessions together, and she said "no way...that's too boring!!!".   I like some of the ideas about breaking up the paces.

Happy Friday!!

Btw, you all have successfully shamed me into making the set more challenging next time.  Thanks :)

 And this was a nice set, Mike.  Good luck on your race tomorrow!!!  I have one tomorrow too.  My first of the year--little baseline 5K for Shane's running group.

Taper flu--I remember you using that term last year!  It's a thing, right?  It's not just us? I always feel like shyte when I taper, and I usually alienate anyone close to me.  I think some families joke about mom's time of the month, but my family jokes about taper.

I have to add that I have now hit n + 1 two weeks in a row and it's been months since I did that so the challenge is working.  

That's because they don't have to remember anything.  The coach has it on the whiteboard so they only have to remember what they are doing at that exact moment.  

Shane's run group should be good.  I'm not doing it as part of that group (will likely lurk) but he is my coach and I'm training for a late May Half Marathon so I imagine I will be doing similar types of workouts.  He has transformed me as a runner since I started working with him.

Originally posted by MikeyP4

Originally posted by switch

Originally posted by axteraa

Originally posted by MikeyP4 Well a big thank you to Elesa for the idea, and Arend for constructing this workout. It was tough, but I got my n+1 for the week: 100 w/u 10 x 50 on 1:00 5 x 50 on :55 10 x 50 on 1:00 5 x 50 on :55 (I know that Arend's suggestion was for this to be on :50, but I just couldn't hang with that) 10 x 50 on 1:00 5 x 50 on :55 5 x 50 on :55 Total: 2600 yds My pacing was pretty good (I came in between :46-:49 on the 1:00's and between :42-46 on the :55's), and I took about :25 - :35 rest between sets. I really wanted to hold true to Arend's suggestion, but I needed those extra seconds of rest on the 5 x 50s. I'll work my way up to dong 50s on :50... :45 is just crazy. Thanks again for the inspiration for this workout!! You all rock! ETA my 'in times'

Mike, that's a great workout, nicely done!

You did really well as is.  Doing those 5 x 50s on :50 would be something to work towards as it significantly adds to the difficulty level.  You would really have to dig deep to hold a pace where you are only getting a couple of seconds rest (almost touch and go) and then you spend a few of the next 50s at the easier pace recovering.

Yeah, Mike, that is some very solid work.  Nice job

Thanks! It was a really good workout. I had every intention of trying the 5 on :50, but after the first set on :55 I realized exactly what Arend said...I'd wind up only having a few seconds rest and I'm sure that my pacing would have suffered...probably coming in on :49 by the end of it. I will definitely work towards the :50 intervals.

Next time try it as 10 on 1:00, 5 on :55, 10 on 1:00, 5 on :55 (instead of :50), 10 on 1:00, 5 on :55 and then try the last 5 on :50.  Since it's the end of the set if you blow up, no big deal.  You'll have the benefit of knowing that you can push that extra bit because you won't have to worry about doing any more after it's done.  Once you can successfully do that then throw in that first set on :50.

I didn't rest at all between the shorter rest intervals and those on the 1:00, I just went right into the next 50 so I would be on the "bottom"( :30) or the "top" (1:00).  That meant that those transitions were a little yucky, but I am still trying to learn how to use the pace clock.  I know it's not that difficult of a concept for most, but it requires some mental math and remembering, which I tend to really suck at in the pool :)  

By the end of that last 50 on :50. I was very happy when I was done, as I could feel my form start to fray, but I could have done more yards given two things 1) a totally healthy shoulder, which I have some question about and don't want to push and 2) if I didn't have a race tomorrow.  Last week  I did 35 x 100, and I was definitely more spent at the end of that.  They were all slower than these 50s, but just more yards.  I think if I were totally healthy I could have cycled through the last 10, 6, 6 one more time before things totally fell apart.