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2014-04-08 4:30 PM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Just got back from the pool.  It felt pretty good to get back in the water.  I took a few extra seconds between sets though.

500 wu @ 1:40

4 x 200 @ 1:34

4 x 100 @ 1:28

Total 1,700 yards



2014-04-08 7:40 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 the overall win! Awesome work!
2014-04-08 8:00 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge
After a busy day at work, I'm finally able to post my 'n' swim from last night. The purpose of my workout was to work on improving my form.

200 w/u
100 k
2 x 50 (form-focused)
2 x 100 pull
2 x 100 kick
2 x 50 easy (form-focused)
2 x 100 pull
2 x 100 kick
200 c/d

I was pretty tired when I got to the pool, so I was thankful to work on drills instead of pacing. Overall, I'm happy with how the workout went. By the end of the workout, I felt like I had much more control over my breathing and stroke. I still have work to do, but I definitely feel like I'm improving.


2014-04-09 6:37 AM
in reply to: MikeyP4

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Subject: RE: n + 1 swim challenge

Solid session yesterday afternoon...my daughter swam with me as her easy day for the week. 

25SCM, 1700 totalpurpose:  stretch out intervals, reduce rest, keep effort below threshold

500 choice WU, 1' rest
4 x 50 push pace on 1:10(all about :54 - 1:40/100y pace)
30" rest
4 x 150 on 3:15 (avg 2:57 - 1:47 pace)
1' rest
6 x 50 pull/paddles on 1:10 (avg :52 - 1:35 pace)
100 CD easy

I was hoping for a little quicker pace on those 150s at that effort level, but it was the 2nd workout of the day and I was still a little sore from my strength session yesterday.

2014-04-09 6:43 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

3200m this morning.  

Purpose: steady, strong efforts focusing on a good catch and pull.    Oh and avoiding the foolish workout the swim team kids were doing.  

300 W/U
4 x 50 swim w/ band

10 x 200 on 2:50, alternating 1. pull w/ paddles 2. pull

100 ez kick
10 x 50 on :45
100 CD

2014-04-09 7:58 AM
in reply to: axteraa

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Northern IL
Subject: RE: n + 1 swim challenge

Supposedly a nice, easier swim at masters last night with 450 swim followed by 3 x 50 pull. 4 times through. Coach can be funny like that.



2014-04-09 9:43 AM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge
Originally posted by axteraa

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

Did you win the 50 sprints??  




HA! A couple of them but, I had the deck stacked against me. The Tri Club works with our YMCA by offering a "Tri Training" class. It's purpose is to introduce people to Triathlon (its how I started). So there are people at all levels from training for Ironman to just learning to swim. This current class is huge and filled with mostly newcomers. The coach had four of us in one lane doing 50s, and EIGHT in the lane next to us doing 25s. I was able to win the first two but after that it dropped to just winning a 25 here or there. It doesn't really matter but its fun!

2014-04-09 9:53 AM
in reply to: switch

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Subject: RE: n + 1 swim challenge
Today's Workout (1/3)

250 Warm Up
400 - (50 Drill/Build)
4x75 - Choice
5x200 - Ascending
200 - Pull

2150 Total

I had a good conversation with my Masters Coach after the workout. He said that my catch and pull is strong and I'm really pulling through the water well. (Yea!) My problem is that I have no kick. When we do kicking drills I go nowhere (sometimes even backward, I don't know how!). He said that I need to kick a little to keep my body level because if I don't, the body drops and I have to work harder to move through the water. Of course I know all of this but I don't know how to fix it. He suggested working on my kick during "catch-up" drills, which I will, but I was wonder if anyone had any other advice or drills I could do to develop my kick? Would getting a short set of fins help? Any advice would be great!
2014-04-09 11:01 AM
in reply to: BigN321

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Subject: RE: n + 1 swim challenge

Wish I could help you Brian but I'm in the same boat with kicking.  I gave up a long time ago using a kickboard because it was too embarassing to kick up a storm and go nowhere.  If there is a trick to it I'd love to hear it.

2014-04-09 11:31 AM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

If you are kicking and going nowhere (or backwards) you are likely kicking with your knees rather than from the hips.  While not on this issue specifically, I like this article by TJ Fry on a 2 beat kick, in particular the kicking the soccer ball analogy.

http://badig.com/2009/06/the-two-beat-kick/

 

2014-04-09 12:05 PM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge
Originally posted by axteraa

If you are kicking and going nowhere (or backwards) you are likely kicking with your knees rather than from the hips.  While not on this issue specifically, I like this article by TJ Fry on a 2 beat kick, in particular the kicking the soccer ball analogy.

http://badig.com/2009/06/the-two-beat-kick/

 




Thanks Arend! There was some good information in that link. I suspect that this is along the lines what my Masters Coach was talking about. I'll have to give it a try tomorrow.


2014-04-09 12:08 PM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge

Originally posted by axteraa

If you are kicking and going nowhere (or backwards) you are likely kicking with your knees rather than from the hips.  While not on this issue specifically, I like this article by TJ Fry on a 2 beat kick, in particular the kicking the soccer ball analogy.

http://badig.com/2009/06/the-two-beat-kick/

 

I remember that article...good stuff. 

Another issue for many of us that didn't grow up swimming (and grew up running, instead) is that we have REALLY inflexible ankles.  When swimming properly, your toes should be pointed towards the wall opposite the way you're going, but for many of us we wind up having our toes point down.  Not only does it cause drag, but when you kick in that position you could definitely go backwards!  There are a bunch of exercises to help, but it takes a long time, especially for us older athletes.  Sitting on your feet (I think they call that the Japanese sitting position in yoga) helps.  You can also do ankle exercises, like pointing your toes and writing the alphabet.

2014-04-09 4:05 PM
in reply to: 0

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Subject: RE: n + 1 swim challenge

Yeah, good stuff on kicking.  I did my first back to back sessions this year with n+1 today.  I should get in one more this week too so really happy about that.

Today I focused on my kick of course.  It is going to take a few sessions to break some bad habits but I think I have a better understanding of how I can improve.

3 x (300,200,100

1,800 yards 



Edited by popsracer 2014-04-09 4:05 PM
2014-04-10 7:46 AM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

Just going for "n" this week. Need to get sleep pattern back in order. The extra work isn't worth it if I can't recover from it.

2014-04-10 8:09 AM
in reply to: switch

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Subject: RE: n + 1 swim challenge
Today's Workout (2/3) aka Pull-a-palooza or I can't lift my arms above my head to wash my hair (if I had hair).

Warm Up - 300 swim/100 Pull
6×50 Drill
6×100 Pull (all strong)
6×50 (25 Tarzan drill/25 swim)
4×150 Pull (all strong)
Cool Down - 300

2500 Total

I also tried to work on using a 2-beat kick during the drill portion of this workout. It wasn't an epic fail but it was far from success. I've got a lot of work to do here. I'm starting to think that this whole swimming thing has as much to think about mechanics wise as a golf swing. I'm not good at that either!
2014-04-10 9:24 AM
in reply to: brigby1

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Subject: RE: n + 1 swim challenge

Originally posted by brigby1

Just going for "n" this week. Need to get sleep pattern back in order. The extra work isn't worth it if I can't recover from it.

That's good thinking, Ben.  We often push through our workouts when tired, deepening the fatigue hole, or worse, getting injured. 



2014-04-10 11:11 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

I was curious about how I was kicking so I went back to this video session from last May.  This lady was great to work with.  She was a Div 1 coach for many years and helped me a lot.  We were taking one thing at a time and never got to kicking.  See anything with my kick that I could focus on?  If it asks for a password it's "Steve".

Thanks

http://vimeo.com/67145229

 

2014-04-10 3:38 PM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

Pulled a workout from my "swim workouts in a binder" book last night

400 WU


100 each 25 faster
75 drill swim drill
25 fast
3x100 N/S
200 each 50 faster
2x100 N/S
2x200 each 50 faster
1x100 N/S
3x200 each 50 faster
50 drill
50 FAST
25 drill
25 FAST
250 CD

2800m

This workout is sneaky with those 200s.  2x200 followed by 3x200 looks so innocent, until you realize that's 1km worth of swimming!

2014-04-10 5:19 PM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

Nice work,  lots of quality in there with all the negative splits and build 200s.

2014-04-10 5:49 PM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

Originally posted by popsracer

I was curious about how I was kicking so I went back to this video session from last May.  This lady was great to work with.  She was a Div 1 coach for many years and helped me a lot.  We were taking one thing at a time and never got to kicking.  See anything with my kick that I could focus on?  If it asks for a password it's "Steve".

Thanks

http://vimeo.com/67145229

 

Honestly Steve, your kick isn't that bad.  Not something I would worry too much about.  You do have the inflexible ankles mentioned earlier but I don't think there is anything crazy about your kick that is hurting you.

If there was one thing I would suggest working on, it's your catch.  The post by Jonnyo a few weeks ago about the catch is perfect for you IMO.  Did you see that?

2014-04-10 6:57 PM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge

Originally posted by axteraa

Originally posted by popsracer

I was curious about how I was kicking so I went back to this video session from last May.  This lady was great to work with.  She was a Div 1 coach for many years and helped me a lot.  We were taking one thing at a time and never got to kicking.  See anything with my kick that I could focus on?  If it asks for a password it's "Steve".

Thanks

http://vimeo.com/67145229

 

Honestly Steve, your kick isn't that bad.  Not something I would worry too much about.  You do have the inflexible ankles mentioned earlier but I don't think there is anything crazy about your kick that is hurting you.

If there was one thing I would suggest working on, it's your catch.  The post by Jonnyo a few weeks ago about the catch is perfect for you IMO.  Did you see that?

Thanks.  I had not seen that.  People are walking by my office wondering why I am doing this weird thing with my elbow.

I will give that a try in the pool.  I generally have a very hard time adapting to little things if they feel strange but I'll try.



2014-04-10 7:41 PM
in reply to: axteraa


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Subject: RE: n + 1 swim challenge
I got a lot of good info from the video..thnx
2014-04-10 7:52 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge
I got my +1 this evening:

W/U
200 swim
100 kick
200 swim
100 kick

Main Set
5x50 on :55
1x50 k
1x150 catch-up
5x50 on :55
1x50 k
1x150 catch-up
5x50 on :55
1x50 k
1x150 catch-up

150 cool down

Total: 2100 yds

The purpose of tonight's workout was to mix in some form work and pacing. My pacing was ok, I'm doing a much better job of staying consistent. I'm hoping that I can get to the pool over the weekend for a +2 swim....fingers crossed.
2014-04-11 7:23 AM
in reply to: MikeyP4

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Subject: RE: n + 1 swim challenge

Bunch of 150's at masters last night. Blocked together some faster and some not quite as fast send-offs, but each block was trending faster than the last. The base for the send-off was almost all 1:30/100 or faster. It's amazing how much an extra 5-10 seconds is appreciated after one of the faster ones.

2014-04-11 8:16 AM
in reply to: brigby1

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Subject: RE: n + 1 swim challenge

Masters this morning:

25SCM, 2550 total:

purpose:  do what the coach says, try not to embarrass myself  :-)

800 choice WU (250FR, 300PU, 200BK, 50FR)
4 x 100 (50 drill/50 swim - catch-up x 2, 3/4 catch-up, fist) on 2:30ish
6 x 50 kick (this probably took 1/2 the session...)
6 x 100 (3 strokes back into free each length) on 2:30 ish
6 x 50 (deep dive on turn) on 1:30?
150 pull CD

We did a bunch of drill stuff today so the total yardage wasn't there for almost 90 minutes in  the pool.  Some of the drill stuff today was very specific to flip turns (which I don't do) so I worked on a quicker open turn.

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