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2014-03-03 7:48 PM

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Subject: Results from swimming with high school team
Alright, I am finally done chasing after high schoolers this winter and the results are great.

Before I started I was swimming 1:15-1:20 range on 100's, now I am swimming under 1:10 consistently.

For the most part each session was 2-4k in length, started mostly at 2-2.5k then built upon that through the winter season. Longest interval I ever swam with everyone was 200 during the main set. Lots of 25/50/75/100/150, with some very hard times to chase after. If you are curious for some sets I can post a few that we did.

I was swimming about 5-6x a week, and built in about 15k per week, with some high volume weeks where I tapped out at 20k. Lots of quality swimming though, while the numbers seem high, the stroke quality in each set was better then I have ever had. This was accomplished by sets of short distance, repeated a lot, and proper rest. We did a lot of work on stroke efficiency that helped tremendously with my stroke. Rarely did we do drills, but we did lots of sets that had you tune into your stroke, or where designed in a way to work on your stroke.

My swims with the high schoolers and other groups were my best days in the pool, when I was solo, not my best. Swimming in groups and with swimmers that are better then you can go a long way.

I can now swim faster, and swim more efficiently, which means less energy wasted in the swim and more to spend on the bike/run. More importantly I can swim closer to my threshold pace for longer durations of time.

In closing I will leave with a blog that was posted last week that goes more into really what it takes to swim and the benefits of swimming.

http://jennleiser.blogspot.com/2014/02/because-pool-is-your-best-tr...

For many the key is to swim more and swim often.

If you have any questions, or want to know how I structure my swim sessions ask away!

Edited by bcagle25 2014-03-03 7:53 PM


2014-03-03 7:54 PM
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Subject: RE: Results from swimming with high school team

If you REALLY want to know what it's like to swim.....go swim with a club. Those 1:10's you swim will get you on the Sr. prep squad with the 12-14 year olds.  

The national and nationals prep groups are tapering for sectionals this weekend.....the workout tonight was down to 4500 yards.

But......nice work!!  You will see a huge payoff this year in your overall triathlon times if you keep it up....wait and see!  That extra fitness from all the fast intervals also pays off in running....believe it.



Edited by Left Brain 2014-03-03 7:58 PM
2014-03-03 7:54 PM
in reply to: bcagle25

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Subject: RE: Results from swimming with high school team
Originally posted by bcagle25

Before I started I was swimming 1:15-1:20 range on 100's


Jesus!
2014-03-03 8:08 PM
in reply to: Left Brain

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Subject: RE: Results from swimming with high school team
Originally posted by Left Brain

If you REALLY want to know what it's like to swim.....go swim with a club. Those 1:10's you swim will get you on the Sr. prep squad with the 12-14 year olds.  

The national and nationals prep groups are tapering for sectionals this weekend.....the workout tonight was down to 4500 yards.

But......nice work!!  You will see a huge payoff this year in your overall triathlon times if you keep it up....wait and see!  That extra fitness from all the fast intervals also pays off in running....believe it.




Unfortunately I live in a smaller region with not as well of a developed swim program. However, I am moving to either San Diego this year or another city where I can submerse myself with phenomenal talent all next winter. But yes I completely agree with your statement.
2014-03-04 8:03 AM
in reply to: bcagle25

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Subject: RE: Results from swimming with high school team

Curious about the set examples. Always looking for more sets, but think it'd help others to see the send-off and expected in times to get an idea of rest.

Think it might also be informative to know how often you did not get to about 15k a week over the time period. Showing what it means to be consistent.

2014-03-04 8:12 AM
in reply to: brigby1

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Subject: RE: Results from swimming with high school team
Excellent question on volume. I built up to 15k from 10k, and once I hit 15k I went under only once. 20k was my limiter as I said. This shows how you slowly have to ramp up volume. 2009-20011 I was swimming 5-8k a week, 2012 I was consistently at 8-10k, last year I have some big weeks, and this year I put it together.

I have another friend who just emerged from his winter swimming as well. Used to sneak by with 10k weeks, but the past 3 months he was able to put in 20-30k weeks. He went from a 1:20 plus swimmer to finally going under 1:00 on a times 100. He also came from ZERO swim background before 2008 where I swam when I was a kid. The difference with him is that he has a massive aerobic engine from his bike/run, that allowed him to put this time in the pool.

Ill post some sets up later and show how they were structured.


2014-03-04 8:42 AM
in reply to: Left Brain

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Subject: RE: Results from swimming with high school team
The senior and college kids usually swim less on taper. More muscle mass to rest and bigger workloads to recover from
2014-03-04 9:46 AM
in reply to: bcagle25

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Subject: RE: Results from swimming with high school team
Originally posted by bcagle25

Alright, I am finally done chasing after high schoolers this winter and the results are great.

Before I started I was swimming 1:15-1:20 range on 100's, now I am swimming under 1:10 consistently.

So that's not a per 100 average over like 2000yds or anything, right? Cause that's really fast and makes me feel bad about myself. I can do 1:06 in a wetsuit and I don't want to admit to the non-wetsuit time. But that was 100 straight while fresh and then done. If you asked me to repeat it, I don't think so.
2014-03-04 9:59 AM
in reply to: bcagle25

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Subject: RE: Results from swimming with high school team

Originally posted by bcagle25 Excellent question on volume. I built up to 15k from 10k, and once I hit 15k I went under only once. 20k was my limiter as I said. This shows how you slowly have to ramp up volume. 2009-20011 I was swimming 5-8k a week, 2012 I was consistently at 8-10k, last year I have some big weeks, and this year I put it together.

To add a bit more to your experience, I was averaging ~1:12-1:17/100 when you started, but am now back more like 1:15-1:20. Weekly volume was fairly similar to what you did. However, I became sick several times and missed about a week each one. Also had a minor injury to deal with on one occasion. That and began to lose focus on some of the things you were emphasizing about stroke mechanics and tuning. Cross-over began to creep back in, for one example. Still going hard like I had been, but not minding the technique as much as I had before. I sorted that out, swam more like was described in the first post, and the times have begun to come back down again. So what you're seeing is very much the same for me.

I have another friend who just emerged from his winter swimming as well. Used to sneak by with 10k weeks, but the past 3 months he was able to put in 20-30k weeks. He went from a 1:20 plus swimmer to finally going under 1:00 on a times 100. He also came from ZERO swim background before 2008 where I swam when I was a kid. The difference with him is that he has a massive aerobic engine from his bike/run, that allowed him to put this time in the pool. Ill post some sets up later and show how they were structured.

Think I know who you mean with this. He needed to do that for the goals he's stated, but that should not take away from him getting it done. Breaking 1:00 for a 100 off the wall for an adult onset swimmer takes a lot of good work!

2014-03-04 10:12 AM
in reply to: Danno77

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Subject: RE: Results from swimming with high school team

Originally posted by Danno77
Originally posted by bcagle25 Alright, I am finally done chasing after high schoolers this winter and the results are great. Before I started I was swimming 1:15-1:20 range on 100's, now I am swimming under 1:10 consistently.
So that's not a per 100 average over like 2000yds or anything, right? Cause that's really fast and makes me feel bad about myself. I can do 1:06 in a wetsuit and I don't want to admit to the non-wetsuit time. But that was 100 straight while fresh and then done. If you asked me to repeat it, I don't think so.

Pace /100 is like your mile pace when running, not your 100m dash time. Have done a 25 x 100 set at masters on a mix of 1:25 & 1:30 send-off times. I came in at 1:15 on every one of them. That's what is being said here. Only now, he would have been in at like 1:08 -1:10 on each one.

2014-03-04 10:15 AM
in reply to: brigby1

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Subject: RE: Results from swimming with high school team
Originally posted by brigby1

Originally posted by Danno77
Originally posted by bcagle25 Alright, I am finally done chasing after high schoolers this winter and the results are great. Before I started I was swimming 1:15-1:20 range on 100's, now I am swimming under 1:10 consistently.
So that's not a per 100 average over like 2000yds or anything, right? Cause that's really fast and makes me feel bad about myself. I can do 1:06 in a wetsuit and I don't want to admit to the non-wetsuit time. But that was 100 straight while fresh and then done. If you asked me to repeat it, I don't think so.

Pace /100 is like your mile pace when running, not your 100m dash time. Have done a 25 x 100 set at masters on a mix of 1:25 & 1:30 send-off times. I came in at 1:15 on every one of them. That's what is being said here. Only now, he would have been in at like 1:08 -1:10 on each one.



Thank you. That helps. I guess I didn't read carefully enough. I thought it was a pace, but I couldn't figure out what distance. Still, this is more like repeats, right? Not a solid block.


2014-03-04 11:30 AM
in reply to: brigby1

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Subject: RE: Results from swimming with high school team
If you are talking about PB he did need to work on his swim, and now he is about to unleash, he will surprise many people in 6 weeks. I was hoping to keep my buffer from him in the water this year, but it looks like I will now be chasing him from the gun.
2014-03-04 11:50 AM
in reply to: bcagle25

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Subject: RE: Results from swimming with high school team

Yeah, and good luck with that now!

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