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2014-04-11 8:23 AM
in reply to: switch

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Subject: RE: n + 1 swim challenge
I got my +1 in this morning. Unfortunately my swim fell apart. I don't know if it's because I am a little sore from yesterday's pull-a-palooza or just tired from a poor night's sleep. Either way I'm disappointed in this morning's effort. But as they say, a bad workout is better than no workout.

200 Warm Up
200 Pull
100 Kick

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

300 Pull
200 Cool Down

2000 Yards Total


2014-04-11 3:22 PM
in reply to: 0

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Subject: RE: n + 1 swim challenge

Got in n+2 for the week.  Experimented a bit with my catch.  Felt kind of odd but I noticed significant difference with how it affected my stroke good or bad.  I think there is definitely a lot of potential there. Today was:

400 wu

2 x 200

2 x 100

2 x 50

2 x 100

2 x 200

Total 1,700 yards

Another thing I have noticed with shorter, faster sets is that my actual time in the pool is less.  Makes getting my workout in during lunch a lot easier.



Edited by popsracer 2014-04-11 3:24 PM
2014-04-11 10:54 PM
in reply to: popsracer

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Northern IL
Subject: RE: n + 1 swim challenge

Just getting a bunch in tonight. Yesterday was tough, so I was kind of tired. Trying out an old iPhone in a ziplock to have a clock handy. Did a recovery interval for much of the work and a send-off interval for the late 50's. Experimented with the paddles there to see how I can work some of that in again.

300 swim / 100 k / 200 swim / 100 k / 100 swim / 100 k 
2 x following: 
-3 x 100 50k/50 sw (:15 ri
-2 x 100 swim (:15 ri
-200 pull (:20 ri
-400 swim (150 stdy, 50 faster

200 ez 

12 x 50 fast/ez pull w/paddles (:50 si
200 c/d

2014-04-12 3:09 PM
in reply to: BigN321

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Ledyard, CT
Subject: RE: n + 1 swim challenge
Originally posted by BigN321

I got my +1 in this morning. Unfortunately my swim fell apart. I don't know if it's because I am a little sore from yesterday's pull-a-palooza or just tired from a poor night's sleep. Either way I'm disappointed in this morning's effort. But as they say, a bad workout is better than no workout.

200 Warm Up
200 Pull
100 Kick

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

300 Pull
200 Cool Down

2000 Yards Total


Nice job sticking with it, especially when it got tough. Typically, when I feel that my swim is getting sloppy I take that as a sign to get out of the pool.
2014-04-12 3:10 PM
in reply to: popsracer

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Ledyard, CT
Subject: RE: n + 1 swim challenge
Originally posted by popsracer

Got in n+2 for the week.  Experimented a bit with my catch.  Felt kind of odd but I noticed significant difference with how it affected my stroke good or bad.  I think there is definitely a lot of potential there. Today was:

400 wu

2 x 200

2 x 100

2 x 50

2 x 100

2 x 200

Total 1,700 yards

Another thing I have noticed with shorter, faster sets is that my actual time in the pool is less.  Makes getting my workout in during lunch a lot easier.




Nice job on the +2!
2014-04-12 3:16 PM
in reply to: brigby1

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Ledyard, CT
Subject: RE: n + 1 swim challenge
Originally posted by brigby1

Just getting a bunch in tonight. Yesterday was tough, so I was kind of tired. Trying out an old iPhone in a ziplock to have a clock handy. Did a recovery interval for much of the work and a send-off interval for the late 50's. Experimented with the paddles there to see how I can work some of that in again.

300 swim / 100 k / 200 swim / 100 k / 100 swim / 100 k 
2 x following: 
-3 x 100 50k/50 sw (:15 ri
-2 x 100 swim (:15 ri
-200 pull (:20 ri
-400 swim (150 stdy, 50 faster

200 ez 

12 x 50 fast/ez pull w/paddles (:50 si
200 c/d




When you do your 50's on a :50 send-off interval, what time do you typically come in on? I'm asking more for my own knowledge. I did a couple of "fast" 50's this afternoon and came in around :39. After that effort, I couldn't even think about going back off in 11 seconds.


2014-04-12 3:23 PM
in reply to: switch

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Ledyard, CT
Subject: RE: n + 1 swim challenge
I got in my n+2 this afternoon.

300 sw
100 k
300 sw
2 x 50 fast

3 x 300
2 x 50 k
3 x 200
2 x 50 k
3 x 100
2 x 50 k

100 sw

Total: 3000 yds.

My form was pretty good, although I did notice myself crossing over a few times. I still need a little bit more work on my pacing, but it feels much more under control than it did a few weeks ago.
2014-04-12 4:18 PM
in reply to: MikeyP4

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PEI, Canada
Subject: RE: n + 1 swim challenge

I appreciate all the n+2's that everyone is posting because I'm only hitting n this week so maybe I can borrow one from someone....

2014-04-12 5:00 PM
in reply to: axteraa

Master
10208
50005000100100
Northern IL
Subject: RE: n + 1 swim challenge

Originally posted by axteraa

I appreciate all the n+2's that everyone is posting because I'm only hitting n this week so maybe I can borrow one from someone....

Haha! Only at n myself for the last week.

2014-04-12 5:04 PM
in reply to: MikeyP4

Master
10208
50005000100100
Northern IL
Subject: RE: n + 1 swim challenge

Originally posted by MikeyP4
Originally posted by brigby1

Just getting a bunch in tonight. Yesterday was tough, so I was kind of tired. Trying out an old iPhone in a ziplock to have a clock handy. Did a recovery interval for much of the work and a send-off interval for the late 50's. Experimented with the paddles there to see how I can work some of that in again.

300 swim / 100 k / 200 swim / 100 k / 100 swim / 100 k 
2 x following: 
-3 x 100 50k/50 sw (:15 ri
-2 x 100 swim (:15 ri
-200 pull (:20 ri
-400 swim (150 stdy, 50 faster

200 ez 

12 x 50 fast/ez pull w/paddles (:50 si
200 c/d

When you do your 50's on a :50 send-off interval, what time do you typically come in on? I'm asking more for my own knowledge. I did a couple of "fast" 50's this afternoon and came in around :39. After that effort, I couldn't even think about going back off in 11 seconds.

I think the fast ones were :36-37 and the slow :40-41. Still getting used to using the phone as a timer and also the use of the paddles. A bit tired from the day before as well. Otherwise I'd try to push those a bit more away from each other. A touch faster fast, and a touch easier easy.

2014-04-12 7:03 PM
in reply to: brigby1

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Member
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Ledyard, CT
Subject: RE: n + 1 swim challenge
Originally posted by brigby1

Originally posted by MikeyP4
Originally posted by brigby1

Just getting a bunch in tonight. Yesterday was tough, so I was kind of tired. Trying out an old iPhone in a ziplock to have a clock handy. Did a recovery interval for much of the work and a send-off interval for the late 50's. Experimented with the paddles there to see how I can work some of that in again.

300 swim / 100 k / 200 swim / 100 k / 100 swim / 100 k 
2 x following: 
-3 x 100 50k/50 sw (:15 ri
-2 x 100 swim (:15 ri
-200 pull (:20 ri
-400 swim (150 stdy, 50 faster

200 ez 

12 x 50 fast/ez pull w/paddles (:50 si
200 c/d

When you do your 50's on a :50 send-off interval, what time do you typically come in on? I'm asking more for my own knowledge. I did a couple of "fast" 50's this afternoon and came in around :39. After that effort, I couldn't even think about going back off in 11 seconds.

I think the fast ones were :36-37 and the slow :40-41. Still getting used to using the phone as a timer and also the use of the paddles. A bit tired from the day before as well. Otherwise I'd try to push those a bit more away from each other. A touch faster fast, and a touch easier easy.




Wow...thanks. I have some work to do to get to a :50 send-off interval. I was gassed coming in at :39; I'm not even sure if I could do a :36.


2014-04-12 8:06 PM
in reply to: MikeyP4

Master
10208
50005000100100
Northern IL
Subject: RE: n + 1 swim challenge

Originally posted by MikeyP4
Originally posted by brigby1

Originally posted by MikeyP4
Originally posted by brigby1

Just getting a bunch in tonight. Yesterday was tough, so I was kind of tired. Trying out an old iPhone in a ziplock to have a clock handy. Did a recovery interval for much of the work and a send-off interval for the late 50's. Experimented with the paddles there to see how I can work some of that in again.

300 swim / 100 k / 200 swim / 100 k / 100 swim / 100 k 
2 x following: 
-3 x 100 50k/50 sw (:15 ri
-2 x 100 swim (:15 ri
-200 pull (:20 ri
-400 swim (150 stdy, 50 faster

200 ez 

12 x 50 fast/ez pull w/paddles (:50 si
200 c/d

When you do your 50's on a :50 send-off interval, what time do you typically come in on? I'm asking more for my own knowledge. I did a couple of "fast" 50's this afternoon and came in around :39. After that effort, I couldn't even think about going back off in 11 seconds.

I think the fast ones were :36-37 and the slow :40-41. Still getting used to using the phone as a timer and also the use of the paddles. A bit tired from the day before as well. Otherwise I'd try to push those a bit more away from each other. A touch faster fast, and a touch easier easy.

Wow...thanks. I have some work to do to get to a :50 send-off interval. I was gassed coming in at :39; I'm not even sure if I could do a :36.

It really depends on what you want to do, so make sure to understand the goals going in. For a more steady, but strong send-off, I can do a bunch on :45 coming in mid-30's for all of them. We've done :40 at masters, but that is less frequent and tends to be for short bunches at most. The bigger send-off could be for either swimming it at a higher effort level or for going at a more relaxed pace. And in that set I did both. For the really hard ones like your :39, we'd be going at more like 1:00. I should come in at :32 and have done :30 at times. Going this hard is a bit less frequent though. More of the work should be with the :45 & :50 for me, or as appropriate for who is doing it. As you get better at controlling your pacing, you will likely also learn how to work these types of things.

2014-04-14 8:29 AM
in reply to: brigby1

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Middle River, Maryland
Silver member
Subject: RE: n + 1 swim challenge

Happy Monday everyone...this morning's swim:

20 SCY
purpose:  speed, pacing

440 SKIPS WU
5 x 80 on 1:40, in on 1:20, 1:40/100y pace (all 1:18-1:20)
1' recovery
3 x 120 on 2:30, in on 2:00, 1:40 pace (all 1:58-2:00)  - these were hard
120 pull CD

1320 total

2014-04-14 10:12 AM
in reply to: 0

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Regular
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Ankeny
Subject: RE: n + 1 swim challenge
Good Morning Friends. Here's today's workout:

300 Warm Up
6x50 Drill
4x75 on 1:20

2x
500 @9:30 (9:06, 9:28)
100 Sprint (1:30, 1:40)

200 Pull (Breath every 3/5 on 50)
200 Cool Down

2500 Total

Edited by BigN321 2014-04-14 10:12 AM
2014-04-14 12:09 PM
in reply to: BigN321

Master
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50005000100100
Northern IL
Subject: RE: n + 1 swim challenge

Seems that one pool at masters has switched to scm. Fine once we got into practice, but that was a looong warm-up. It's not the extra distance really, but the visual part as this is a pool we use so regularly. The familiarity is gone. There are two T's on the bottom and so used to only going to the first, plus the spacial sensation in the room. This is also where the bottom drops off much faster going into the deep end. Lots of short stuff at least. Seem to have picked up something on body positioning over the weekend that helped. Hopefully can hang onto it as a number of things were rather easy that way.

2014-04-15 10:51 AM
in reply to: MikeyP4

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50010010025
Baltimore Area
Subject: RE: n + 1 swim challenge
Went for a run this morning but it was pouring rain. I was going to brave it but no one else was on board.
I had my swim gear in the car so decided to go for a swim.

1x50 swim
1x50 kick
1x50 pull
1x1200
Total: 1350 yards


I am again between weeks in this program. I was planning to do week 6 (day 1), so after the short warm up, I started in. When I got to 1000 yards, I felt tired but ok. After I got to 1200 yards, I was really tired and I could feel my form faltering so I called it quits. I think I am going to drop back to week 5 for the next week or 2 and see if I can get comfortable again. This is what happens when you miss workouts!

WEEK five:
1000 yards...rest for 8 breaths
4 x 100 yards...rest for 4 breaths between 100s
4 x 50 yards...rest for 4 breaths between 50s
total: 1600 yards

WEEK six (days 1 and 2):
1200 yards...rest for 6 breaths
3 x 100 yards...rest for 4 breaths between 100s
3 x 50 yards...rest for 4 breaths between 50s
(day 3)
1650 yards straight (equals 1500 meters)
total: 1650 yards!


2014-04-15 3:57 PM
in reply to: 0

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Bellingham, WA
Subject: RE: n + 1 swim challenge

Work has been crazy busy making it tough to get as much time in the pool during my lunch hour as I'd like.  I wanted to swim yesterday but couldn't take the time.  Today I had a narrow window to get a quick swim in.  Planned to do a 400 warmup and then short sets.  After about 300 yards I decided to turn it into a 1000 yard effort to save time and because I haven't done anything over 500 yards continuous in months.  Came in at 16:20 which was a 1000 yard PR for me and I really didn't push very hard.  Followed that with 6 x 100 @ 1:29 RI :15.  It was a good day for me.



Edited by popsracer 2014-04-15 3:58 PM
2014-04-15 4:20 PM
in reply to: popsracer

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Ridgeland, Mississippi
Subject: RE: n + 1 swim challenge

I was merely a N this week.  I swam during lunch today to get myself back on track.  Due to the time crunch, I had to compress the set some:

350m WU

5x50m drill/swim

10x100 moderate RI:5

3x150 VO2 RI:60

5x50 Kick

100m CD

2400m total

 

The VO2 was supposed to be 6, but I was getting limited in time, and I wanted to make sure I got the kick portion in.

2014-04-15 4:53 PM
in reply to: msteiner

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Bellingham, WA
Subject: RE: n + 1 swim challenge

Originally posted by msteiner

I was merely a N this week.  I swam during lunch today to get myself back on track.  Due to the time crunch, I had to compress the set some:

350m WU

5x50m drill/swim

10x100 moderate RI:5

3x150 VO2 RI:60

5x50 Kick

100m CD

2400m total

 

The VO2 was supposed to be 6, but I was getting limited in time, and I wanted to make sure I got the kick portion in.

I'm curious how you get in 2400 meters during lunch.  For me, the pool is about a mile from my office.  If I am quick, I can walk out to my car, drive to the pool, change, shower and be in the pool in about 15 minutes.  Same for my return.  I'm lucky then to have 30-35 minutes in the water.  Thus I'm only getting 1600-1800 yard in.  What is your lunch swim timeline like?

2014-04-15 7:58 PM
in reply to: Lovey

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Subject: RE: n + 1 swim challenge

Originally posted by Lovey Went for a run this morning but it was pouring rain. I was going to brave it but no one else was on board. I had my swim gear in the car so decided to go for a swim. 1x50 swim 1x50 kick 1x50 pull 1x1200 Total: 1350 yards I am again between weeks in this program. I was planning to do week 6 (day 1), so after the short warm up, I started in. When I got to 1000 yards, I felt tired but ok. After I got to 1200 yards, I was really tired and I could feel my form faltering so I called it quits. I think I am going to drop back to week 5 for the next week or 2 and see if I can get comfortable again. This is what happens when you miss workouts! WEEK five: 1000 yards...rest for 8 breaths 4 x 100 yards...rest for 4 breaths between 100s 4 x 50 yards...rest for 4 breaths between 50s total: 1600 yards WEEK six (days 1 and 2): 1200 yards...rest for 6 breaths 3 x 100 yards...rest for 4 breaths between 100s 3 x 50 yards...rest for 4 breaths between 50s (day 3) 1650 yards straight (equals 1500 meters) total: 1650 yards!

It sounds like you are progressing, even with some missed workouts.  Keep at it, and keep us posted.   I love hearing about your improvements!

2014-04-15 7:58 PM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

Originally posted by popsracer

Work has been crazy busy making it tough to get as much time in the pool during my lunch hour as I'd like.  I wanted to swim yesterday but couldn't take the time.  Today I had a narrow window to get a quick swim in.  Planned to do a 400 warmup and then short sets.  After about 300 yards I decided to turn it into a 1000 yard effort to save time and because I haven't done anything over 500 yards continuous in months.  Came in at 16:20 which was a 1000 yard PR for me and I really didn't push very hard.  Followed that with 6 x 100 @ 1:29 RI :15.  It was a good day for me.

Woot-woot!  Very nice Steve :)

 



2014-04-15 8:05 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge

Purpose: Birthday set!

40 x 100 leaving on the 1:40 <---cause I'm 40!

Came in at 1:30-1:31 for 30, and a handful at 1:29 and 1:32/33.

I'm very pumped. This is a real accomplishment for me given where I started 1.5 years ago and how much I "hated" swimming for the first six months of trying. I believe this is also my biggest single session ever. Yay!

I believe this is technically week 5 of the challenge, and it was supposed to only go for four weeks, but it sounds like a lot of people have successfully increased their swim frequency and many have also increased their endurance or times!  Go us!  I had a craptastic week last week and was n - 2 from sickness, but I am having a strong week this far and hope to rally.  Good luck everyone!

2014-04-15 8:10 PM
in reply to: switch

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Ledyard, CT
Subject: RE: n + 1 swim challenge
I got my n this evening. I did some pacing work again; nothing too spectacular as I was pressed for time. I'm still having trouble getting the right pace early on in my workouts; I'm usually quite a bit faster than I should be. That said, I'm settling down much faster.

4 x 100
1 x 200
12 x 50 on 1:00
1 x 400

2014-04-15 8:20 PM
in reply to: switch

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Ledyard, CT
Subject: RE: n + 1 swim challenge
Originally posted by switch

Purpose: Birthday set!

40 x 100 leaving on the 1:40 <---cause I'm 40!

Came in at 1:30-1:31 for 30, and a handful at 1:29 and 1:32/33.

I'm very pumped. This is a real accomplishment for me given where I started 1.5 years ago and how much I "hated" swimming for the first six months of trying. I believe this is also my biggest single session ever. Yay!

I believe this is technically week 5 of the challenge, and it was supposed to only go for four weeks, but it sounds like a lot of people have successfully increased their swim frequency and many have also increased their endurance or times!  Go us!  I had a craptastic week last week and was n - 2 from sickness, but I am having a strong week this far and hope to rally.  Good luck everyone!




Happy Birthday!!! Very strong work, congrats on a great workout!

Regarding the challenge....I'm loving it! In fact, I realized today that technically the challenge was over and I was pretty bummed about it. If keeping this thread alive is on the table, you have my vote!
2014-04-15 10:48 PM
in reply to: switch

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Bellingham, WA
Subject: RE: n + 1 swim challenge

Originally posted by switch

Purpose: Birthday set!

40 x 100 leaving on the 1:40
Came in at 1:30-1:31 for 30, and a handful at 1:29 and 1:32/33.

I'm very pumped. This is a real accomplishment for me given where I started 1.5 years ago and how much I "hated" swimming for the first six months of trying. I believe this is also my biggest single session ever. Yay!

I believe this is technically week 5 of the challenge, and it was supposed to only go for four weeks, but it sounds like a lot of people have successfully increased their swim frequency and many have also increased their endurance or times!  Go us!  I had a craptastic week last week and was n - 2 from sickness, but I am having a strong week this far and hope to rally.  Good luck everyone!

Wow.  That is an amazing workout.  40 x 100 at that pace is serious stuff.  Hope you are having a wonderful birthday.

Once again, this challenge was perfect timing for me as I progressed beyond my winter run focus.  It has been great seeing folks workouts.  I've learned a great deal and have changed the basic structure of my workouts.  I struggled a little ramping up beyond my n but I think I'm mentally at a goal of three now.  So if I can keep some run and swim momentum going I think I need to focus now on increasing my saddle time.  Not great timing though as I'll be in the Caribbean for a week on a cruise.   

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