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2014-04-04 2:39 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge

Super work everyone.  I can't wait to get back in the pool next week.  I'm going to go back and print some of these workouts.  Great stuff.

Elisa, I didn't know you were racing tomorrow.  What are you doing?



2014-04-04 2:47 PM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

Just a little baseline 5K for Shane's running group challenge.  It's not going to be pretty :/

Steve, is your M on Saturday or Sunday? And what time does it start?

 

2014-04-04 2:51 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge

Originally posted by switch

Just a little baseline 5K for Shane's running group challenge.  It's not going to be pretty :/

Steve, is your M on Saturday or Sunday? And what time does it start?

 

Saturday. 8:00.

Good luck with your 5k and stay healthy!!

2014-04-04 5:02 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge
Ok, so I got my n in yesterday and my +1 in today. However not how I planned...

Thursdays are not my normal swim days. I was planning on doing the ladder workout that Mikey posted earlier in the week however, I needed to cut it a bit short because I was on a little time crunch (slept too long) and I needed to get in an hour spin after. When I walked into the pool area the local Tri Club (which I was once a member) was working out. You would have thought that Norm had just walked into Cheers, lots of familiar faces and everyone knew my name. I was asked to join but I politely declined when I found out they were doing 1000TT (I've done two in the last few weeks). I started into my planned workout when I was asked to join again, this time they were doing 50 sprints, racing the other lane. My competitive side won out and I joined them for the rest of the session. I had a great time but didn't get in the distance I wanted to. Yesterday's session went like this:

350 Warm Up
200 Pull
4x100 on 2:00
4x50 Sprint
300 Swim (not easy, not hard, just strong)

Total:1450

For my +1 workout today I managed to do "Mikey's Ladder Workout". I moved from set to set without a break except for the 50 --> 75 and 100 --> 200. I took about a 45s breather each time. I followed up the swim with a 5 mile run. Today looked like this:

300 Warm Up
200 Pull

4x100 on 2:00
4x75 on 1:30
4x50 on 1:00
4x25 on :30
4x50 on 1:00
4x75 on 1:30
4x100 on 2:00

200 Cool Down

Total: 2600

Have a great weekend my friends!

2014-04-04 5:46 PM
in reply to: BigN321

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Subject: RE: n + 1 swim challenge

Nice work on the N and the +1 Brian.  You left out an important detail though.....

Did you win the 50 sprints??  

2014-04-06 1:29 PM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge
I did not meet my n+1 swim last week at all.
I did a short (800 yards) swim yesterday followed by a 6 mile run.


2014-04-07 8:09 AM
in reply to: Lovey

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Subject: RE: n + 1 swim challenge

Happy Monday everyone!  Today was a short, speed workout:

20 SCY
purpose:  speed and efficiency
400 SKIPS WU
4 x 80 on 1:45, 1:36 pace (1:17,1:17,1:18,1:17)
40 pull, 40 kick EZ
5 x 40 very fast on :50, 1:25 pace (:34,:36,:34,:33)
120 CD

1120 total

I got the new Garmin fenix 2 with the swim metrics...the data is pretty cool but I have no idea what it means.  SWOLF?  Efficiency?  Baaaaahhhh...I just wanna know how long it took to get from the start to the finish. 

2014-04-07 8:14 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

This kicked my butt. I swam with the swim team kids again and swimming with them gives me that extra little motivation.

3300m - 1:05 total time

400 choice
3 x 150 as
1. KDS
2. descend by 50s
3. relaxed and smooth to get ready for the hard swim
400 fast - 5:08 (1:17/100m - 4s faster than my TT at the start of this challenge)
3 x 150 same as above
300 fast - 3:46 (1:15/100m)
3 x 150 same as above
200 fast - 2:24 (1:12/100m)
3 x 150 same as above
100 fast - 1:06

100 CD

After the 400 fast, the coach moved one of the kids over into my lane as we are very close in speed. It worked for both of us as we were able to go a bit harder. By the time the 100 came around I was pretty tired and wasn't able to hit it quite as fast as I would have liked.

2014-04-07 8:35 AM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge

Originally posted by axteraa

This kicked my butt. I swam with the swim team kids again and swimming with them gives me that extra little motivation.

3300m - 1:05 total time

400 choice
3 x 150 as
1. KDS
2. descend by 50s
3. relaxed and smooth to get ready for the hard swim
400 fast - 5:08 (1:17/100m - 4s faster than my TT at the start of this challenge)
3 x 150 same as above
300 fast - 3:46 (1:15/100m)
3 x 150 same as above
200 fast - 2:24 (1:12/100m)
3 x 150 same as above
100 fast - 1:06

100 CD

After the 400 fast, the coach moved one of the kids over into my lane as we are very close in speed. It worked for both of us as we were able to go a bit harder. By the time the 100 came around I was pretty tired and wasn't able to hit it quite as fast as I would have liked.

That looks brutal.  Just curious, Arend...how much rest after those 3 TTs?

2014-04-07 8:52 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

Hmm, somewhere in the 1-2 minute range.  I spent the first 30 or 40s after each trying to get my breathing under control and wasn't really looking at the time on the board, I just started again when the kids did.  

The coach had given each of us a target range of times to shoot for in each of the fast swims and after the 300 one of the girls in the lane beside me (who had beaten me by 6 seconds) says to the coach "we are just supposed to hit the target times right, we don't have to go all out?".  LOL, I'm ready to hurl in the pool and she's asking if she needs to go harder or not....  

2014-04-07 9:22 AM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge

Haha! Is there any chance they're just messing with you at times?



2014-04-07 9:25 AM
in reply to: brigby1

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Subject: RE: n + 1 swim challenge

Originally posted by brigby1

Haha! Is there any chance they're just messing with you at times?

Ha, unfortunately not.  She was able to ask that question in a complete sentence while I wouldn't have been able to spit out more than one word at a time.  

2014-04-07 9:37 AM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge

Originally posted by axteraa

Originally posted by brigby1

Haha! Is there any chance they're just messing with you at times?

Ha, unfortunately not.  She was able to ask that question in a complete sentence while I wouldn't have been able to spit out more than one word at a time.  

I was also going to ask you whether those were "all out" but I think your statement above answers my question. 

2014-04-07 10:16 AM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge

Originally posted by axteraa

Hmm, somewhere in the 1-2 minute range.  I spent the first 30 or 40s after each trying to get my breathing under control and wasn't really looking at the time on the board, I just started again when the kids did.  

The coach had given each of us a target range of times to shoot for in each of the fast swims and after the 300 one of the girls in the lane beside me (who had beaten me by 6 seconds) says to the coach "we are just supposed to hit the target times right, we don't have to go all out?".  LOL, I'm ready to hurl in the pool and she's asking if she needs to go harder or not....  

Arend, your posts fill me with awe and defeat at the same time :)

4 sec improvement on your TT time?!  That's pretty impressive. 

Thanks again for sharing your sets.  I hope to try them all at least once.

2014-04-07 10:18 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

Originally posted by jmhpsu93

Happy Monday everyone!  Today was a short, speed workout:

20 SCY
purpose:  speed and efficiency
400 SKIPS WU
4 x 80 on 1:45, 1:36 pace (1:17,1:17,1:18,1:17)
40 pull, 40 kick EZ
5 x 40 very fast on :50, 1:25 pace (:34,:36,:34,:33)
120 CD

1120 total

I got the new Garmin fenix 2 with the swim metrics...the data is pretty cool but I have no idea what it means.  SWOLF?  Efficiency?  Baaaaahhhh...I just wanna know how long it took to get from the start to the finish. 

Yeah, I take those Garmin metrics with a grain of salt. 

Nice speed work there, sir!

2014-04-07 10:31 AM
in reply to: 0

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Subject: RE: n + 1 swim challenge

Didn't make my n+1, but I got my n thanks to 1040 yds of swimming (600 warmup + 440m swim for my sprint tri).  

I had two races last weekend, a duathlon Saturday (5k,15mile, 5k) and a sprint tri Sunday (440m, 22km, 5k).  

I won overall in the duathlon (my first overall ever), and I placed 16th overall and won my AG in the sprint.  Pretty happy with how it went.  I hope everyone who raced last weekend enjoyed it!

Edit: Also I had the 10th fastest swim in the sprint, so trying to keep up with you guys is helping me there.



Edited by msteiner 2014-04-07 10:33 AM


2014-04-07 10:41 AM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Only had "n" last week, but it was race week. The 1,000 minimum was under half for everything, even the day of 100 & 200 race events. Figured near 8,100 total over three days and only 1/4 of that was racing. I did do the 1,000 and the 500 which adds a lot to the race total, but not as much to the overall (relatively). If you want to swim, keep it up! If anything, I probably could have done some more w/u & c/d. Some other team mates did.

2014-04-07 11:17 AM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Originally posted by msteiner

Didn't make my n+1, but I got my n thanks to 1040 yds of swimming (600 warmup + 440m swim for my sprint tri).  

I had two races last weekend, a duathlon Saturday (5k,15mile, 5k) and a sprint tri Sunday (440m, 22km, 5k).  

I won overall in the duathlon (my first overall ever), and I placed 16th overall and won my AG in the sprint.  Pretty happy with how it went.  I hope everyone who raced last weekend enjoyed it!

Edit: Also I had the 10th fastest swim in the sprint, so trying to keep up with you guys is helping me there.

Great results, congrats!!

2014-04-07 1:02 PM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Originally posted by msteiner

Didn't make my n+1, but I got my n thanks to 1040 yds of swimming (600 warmup + 440m swim for my sprint tri).  

I had two races last weekend, a duathlon Saturday (5k,15mile, 5k) and a sprint tri Sunday (440m, 22km, 5k).  

I won overall in the duathlon (my first overall ever), and I placed 16th overall and won my AG in the sprint.  Pretty happy with how it went.  I hope everyone who raced last weekend enjoyed it!

Edit: Also I had the 10th fastest swim in the sprint, so trying to keep up with you guys is helping me there.

Breakin' the tape!!!  Very well done, Matt!  Not bad in the sprint, either. 

You're going to have one hell of a season.

2014-04-07 4:05 PM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Originally posted by msteiner

Didn't make my n+1, but I got my n thanks to 1040 yds of swimming (600 warmup + 440m swim for my sprint tri).  

I had two races last weekend, a duathlon Saturday (5k,15mile, 5k) and a sprint tri Sunday (440m, 22km, 5k).  

I won overall in the duathlon (my first overall ever), and I placed 16th overall and won my AG in the sprint.  Pretty happy with how it went.  I hope everyone who raced last weekend enjoyed it!

Edit: Also I had the 10th fastest swim in the sprint, so trying to keep up with you guys is helping me there.

Wow!  Back to-back wins :)  Very nice!

2014-04-08 8:29 AM
in reply to: switch

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Subject: RE: n + 1 swim challenge

Can't celebrate too long.  Got more racing ahead!

WU: 350 @ low aerobic intensity
5x50 drills, RI=0:10
MS: 10 x 100 @ moderate aerobic intensity, RI=0:05
6 x 150 @ VO2max intensity, RI=0:45
5x50 kick, RI=0:15
CD: 350 @ low aerobic intensity

3100m total

I'm starting to like these longer VO2 sets.  It helps teach me how to hold that almost out of control feeling.  I do similar stuff on the bike and run, so it makes sense for Fitzgerald to prescribe it for swimming as well.



2014-04-08 12:15 PM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Originally posted by msteiner

Didn't make my n+1, but I got my n thanks to 1040 yds of swimming (600 warmup + 440m swim for my sprint tri).  

I had two races last weekend, a duathlon Saturday (5k,15mile, 5k) and a sprint tri Sunday (440m, 22km, 5k).  

I won overall in the duathlon (my first overall ever), and I placed 16th overall and won my AG in the sprint.  Pretty happy with how it went.  I hope everyone who raced last weekend enjoyed it!

Edit: Also I had the 10th fastest swim in the sprint, so trying to keep up with you guys is helping me there.

Congrats on an overall win.  What a great feeling that must have been.  You have certainly worked hard for it and I'm happy for you.

I'm planning on getting to the pool during lunch today.  Probably something fairly light since I haven't been in the pool in a week and a half.

2014-04-08 3:15 PM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Originally posted by msteiner

Can't celebrate too long.  Got more racing ahead!

WU: 350 @ low aerobic intensity
5x50 drills, RI=0:10
MS: 10 x 100 @ moderate aerobic intensity, RI=0:05
6 x 150 @ VO2max intensity, RI=0:45
5x50 kick, RI=0:15
CD: 350 @ low aerobic intensity

3100m total

I'm starting to like these longer VO2 sets.  It helps teach me how to hold that almost out of control feeling.  I do similar stuff on the bike and run, so it makes sense for Fitzgerald to prescribe it for swimming as well.

Matt, when you do repeat 150s at max intensity, are you descending by 50s or holding the same pace throughout? 

2014-04-08 3:17 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge

 

Forgot to post yeaterday, so here's yesterday's and today's swims, both pretty meh.Week 4, 1/7, 2100yds
Purpose: pacing and threshold

5 x 200S, leaving on the 3:30, descending 3:02-2:56.
100K
3 x (200P + 100K)
CD

I don't know why, but repeat 200s just really kick my butt.

------

Week 4, 2/7, 2100 yds
Pupose: endurance/swim just under CSS.

Repeat 200s with some 100K sprinkled in. I had grand plans for a good set, which quickly fell apart by the second 200. My whole swim just felt like complete shyte. Each 200 I tried to focus on something to see if I could get some feel and get some semblance of a decent swim in--no dice. It was just 2100yds of crap, I'm afraid. I had a moment of panic as I pulled myself out of the pool, and then I reminded myself that this is not the first time I've felt this way after a swim, and I've had good swims immediately following total crap ones. I eventually convinced myself to push the self-doubt away and just chalk it up to an off day. Grrr. I hate sessions like this.

2014-04-08 3:47 PM
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Subject: RE: n + 1 swim challenge

Originally posted by switch

Originally posted by msteiner

Can't celebrate too long.  Got more racing ahead!

WU: 350 @ low aerobic intensity
5x50 drills, RI=0:10
MS: 10 x 100 @ moderate aerobic intensity, RI=0:05
6 x 150 @ VO2max intensity, RI=0:45
5x50 kick, RI=0:15
CD: 350 @ low aerobic intensity

3100m total

I'm starting to like these longer VO2 sets.  It helps teach me how to hold that almost out of control feeling.  I do similar stuff on the bike and run, so it makes sense for Fitzgerald to prescribe it for swimming as well.

Matt, when you do repeat 150s at max intensity, are you descending by 50s or holding the same pace throughout? 

I attempt to hold the same pace.  Usually I push to where I feel like I'll just barely not make the 150.  Usually I can find a little extra to get me through it.  I'm having to learn how to dig a little deeper in all 3 sports.

Edit: Looking back I was holding 1:20/100yd on the 150's, and my last 1kTT was 1:25/100yd.  I probably could have pushed a little harder, but the fatigue of the 100's built up I guess.  Or maybe I just need to get tougher.



Edited by msteiner 2014-04-08 4:00 PM
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