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Modifying swim training for us slow folks...
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 2007-04-19 2:53 PM |
Pro  4541    A farming town in MN |  Subject: Modifying swim training for us slow folks...O.K., so here's my swim workout for tomorrow morning: Unless that means I get that amount of rest between sets (1:50, 1:45, etc.), which would then make it an 'easy' workout... Edited by sparco 2007-04-19 2:55 PM |
| 2007-04-19 3:04 PM in reply to: #768906 |
Champion 7547 Albuquerque, New Mexico Bronze member | Subject: RE: Modifying swim training for us slow folks... You understand correct. When I've been faced with similar workouts, I take editorial license and change the workout. I'd probably modify the speed portion of this workout to start at 80% with a 10-15 second rest (depends on where the workout takes me) and plan to end with 95-100% with 5-10 seconds rest (pretty tough to maintain, for sure). |
| 2007-04-19 3:06 PM in reply to: #768906 |
COURT JESTER 12230 ROCKFORD, IL | Subject: RE: Modifying swim training for us slow folks... Your first guess is correct. ON 1:50 means that your 1:42 swim gives you 8 seconds of rest. Modify it as you see fit. Perhaps 100’s on 2:10 for starters and bring the time down as you go. |
| 2007-04-19 3:10 PM in reply to: #768906 |
Pro 4541 A farming town in MN | Subject: RE: Modifying swim training for us slow folks... Gotcha. Thanks. Uh, yeah, I'll start at 2:10. Oh, to swim 1:30s (drifting off into day-dreaming mode). I need to watch more Popov video... http://www.beginnertriathlete.com/discussion/forums/thread-view.asp?tid=70370&posts=22&start=1 |
| 2007-04-19 3:11 PM in reply to: #768906 |
Not a Coach 11473 Media, PA | Subject: RE: Modifying swim training for us slow folks... That looks like fun. How about something like: 1 x 100 on 2:10 Just add a few seconds to each if that seems too aggressive. But my guess is that last set is intended to be pretty tough. |
| 2007-04-19 3:54 PM in reply to: #768906 |
Champion 11641 Fairport, NY | Subject: RE: Modifying swim training for us slow folks... I usually take the listed times and double them...  |
| 2007-04-20 4:05 AM in reply to: #768906 |
Coach 9167 Stairway to Seven | Subject: RE: Modifying swim training for us slow folks... sparco - 2007-04-19 1:53 PM O.K., so here's my swim workout for tomorrow morning: Unless that means I get that amount of rest between sets (1:50, 1:45, etc.), which would then make it an 'easy' workout... Hmm, this looks like a fun workout ( I can't do 1:30s...yet though). But I have a few questions about it. First of all, where did you get it? Can you do an IM? Most people aren't doing butterfly in tris, although breast & back are both good "rest" strokes during a tri. Next question. Is the intent to swim faster with each set, or to just get less rest? This workout is entirely different for a 1:00/100 swimmer than a 1:28/100 swimmer, not to mention people slower than 1:30. The fast swimmer simply gets lots of rest, the slower swimmers either don't get rest or have to swim faster. The speed at which you swim impacts the type of phsyiologic system you are working on, so while one person may not be getting much of a workout, another may be doing "sprints" the whole time. That's why I prefer workouts taht specify your pace relative to your own speeds, and the amount of rest relative to your sets. Am I making any sense? There is another swim thread on the first or second page here in which both myself and Jorge discuss swim pace testing and how you can then plan workouts (Jorge did a nicer job then I did). Well, at 5AM, you can't expect me to be making much sense. |
| 2007-04-20 9:12 AM in reply to: #769531 |
Pro 4541 A farming town in MN | Subject: RE: Modifying swim training for us slow folks... AdventureBear - 2007-04-20 4:05 AM Hmm, this looks like a fun workout ( I can't do 1:30s...yet though). But I have a few questions about it. First of all, where did you get it? Week 1 Beginner Olympic - 8 Week - HR Zone Based. Week 1, Day 6 to be exact. I modified it for my swim times starting at 2:10, 2:05, 2:00, 1:55, 1:50. Ron, Marma? Any history behind this workout? Can you do an IM? Most people aren't doing butterfly in tris, although breast & back are both good "rest" strokes during a tri. Nope. In fact, I don't think I've done any other stroke than freestyle/crawl this whole season. I just ignored the IM part and swam the 100s freestyle/crawl. Next question. Is the intent to swim faster with each set, or to just get less rest? This workout is entirely different for a 1:00/100 swimmer than a 1:28/100 swimmer, not to mention people slower than 1:30. The fast swimmer simply gets lots of rest, the slower swimmers either don't get rest or have to swim faster. The speed at which you swim impacts the type of phsyiologic system you are working on, so while one person may not be getting much of a workout, another may be doing "sprints" the whole time. That's why I prefer workouts taht specify your pace relative to your own speeds, and the amount of rest relative to your sets. Am I making any sense? There is another swim thread on the first or second page here in which both myself and Jorge discuss swim pace testing and how you can then plan workouts (Jorge did a nicer job then I did). Well, at 5AM, you can't expect me to be making much sense. I'll let the other folks on this site answer that question. I've only really been tri training for 2 1/2 seasons. Open mike... Uhh, by the way, this workout kicked my butt this morning. I will cringe the next time I see a 'twisters' workout. Edited by sparco 2007-04-20 9:20 AM |
| 2007-04-20 10:13 AM in reply to: #768906 |
| 8763 Boulder, Colorado | Subject: RE: Modifying swim training for us slow folks... sparco - 2007-04-19 12:53 PM O.K., so here's my swim workout for tomorrow morning: Unless that means I get that amount of rest between sets (1:50, 1:45, etc.), which would then make it an 'easy' workout... Hi, what is your 1k time or T-pace? Thanks! |
| 2007-04-20 10:36 AM in reply to: #769898 |
Pro 4541 A farming town in MN | Subject: RE: Modifying swim training for us slow folks... mikericci - 2007-04-20 10:13 AM sparco - 2007-04-19 12:53 PM O.K., so here's my swim workout for tomorrow morning: Unless that means I get that amount of rest between sets (1:50, 1:45, etc.), which would then make it an 'easy' workout... Hi, what is your 1k time or T-pace? Thanks! Latest 1000 yd TT (just last Wednesday) was 19:28, T-pace 1:57 avg/100 yds. Edited by sparco 2007-04-20 10:38 AM |
| 2007-04-20 10:42 AM in reply to: #769971 |
| 8763 Boulder, Colorado | Subject: RE: Modifying swim training for us slow folks... ok - thanks. So with a 1:57 T-pace I would do this workout as follows: You aren't supposed to make all the send offs - the key is to swim the same effort with decreasing rest. But the next time you come through this workout, hopefully you make more on the last set. If you ALWAYS make all your send offs, you aren't pushing yourself enough. The key is get faster and if you don't challenge yourself, then you won't get faster. And on the IM warm up, once again, try it, challenge yourself, see how you do - sometimes you need to step out on the ledge to see what's possible. ;-) |
| 2007-04-20 10:50 AM in reply to: #769987 |
Pro 4541 A farming town in MN | Subject: RE: Modifying swim training for us slow folks... mikericci - 2007-04-20 10:42 AM ok - thanks. So with a 1:57 T-pace I would do this workout as follows: You aren't supposed to make all the send offs - the key is to swim the same effort with decreasing rest. But the next time you come through this workout, hopefully you make more on the last set. If you ALWAYS make all your send offs, you aren't pushing yourself enough. The key is get faster and if you don't challenge yourself, then you won't get faster. And on the IM warm up, once again, try it, challenge yourself, see how you do - sometimes you need to step out on the ledge to see what's possible. ;-) Thanks Mike. No doubt that I pushed myself on this workout. Lungs were a burning. You're right. With a little more send-off time, I probably would have pushed myself more. I'm thinking if I had 10 sec rest instead of 2 seconds rest between send-offs, I might have mentally pushed myself harder rather than thinking 'this is agony.' |
| 2007-04-20 10:51 AM in reply to: #770010 |
| 8763 Boulder, Colorado | Subject: RE: Modifying swim training for us slow folks... sparco - 2007-04-20 8:50 AM mikericci - 2007-04-20 10:42 AM ok - thanks. So with a 1:57 T-pace I would do this workout as follows: You aren't supposed to make all the send offs - the key is to swim the same effort with decreasing rest. But the next time you come through this workout, hopefully you make more on the last set. If you ALWAYS make all your send offs, you aren't pushing yourself enough. The key is get faster and if you don't challenge yourself, then you won't get faster. And on the IM warm up, once again, try it, challenge yourself, see how you do - sometimes you need to step out on the ledge to see what's possible. ;-) Thanks Mike. No doubt that I pushed myself on this workout. Lungs were a burning. You're right. With a little more send-off time, I probably would have pushed myself more. I'm thinking if I had 10 sec rest instead of 2 seconds rest between send-offs, I might have mentally pushed myself harder rather than thinking 'this is agony.' You have the right attitude, so just keep at it. :-) You'll get faster. |
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