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n + 1 swim challenge (Page 13)
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 2014-03-28 8:03 AM in reply to: switch |
Member  119  Ledyard, CT |  Subject: RE: n + 1 swim challengeI got my '+1' in last night, it was a total of 1900 yds. I had a chance to swim with a good friend of mine, who is also a swim coach for a local high school. I can't remember what the breakdown of the workout was but once she texts it to me, I'll post it. It was great to work with her because she was able to identify some issues with my form and help me correct them. |
| 2014-03-28 8:07 AM in reply to: MikeyP4 |
Elite 7783    PEI, Canada | Subject: RE: n + 1 swim challenge Originally posted by MikeyP4 I got my '+1' in last night, it was a total of 1900 yds. I had a chance to swim with a good friend of mine, who is also a swim coach for a local high school. I can't remember what the breakdown of the workout was but once she texts it to me, I'll post it. It was great to work with her because she was able to identify some issues with my form and help me correct them. That's great, nothing beats hands on correction from a coach! |
| 2014-03-28 8:18 AM in reply to: 0 |
Regular 127 Ankeny | Subject: RE: n + 1 swim challenge I got my +1 in this morning. I stole my workout from msteiner and tweaked it to work on my catch and pull. The last block was a little harder than I thought it would be, but I really enjoyed this workout. WU: 400m 300 Pull Block 1 (400 m) 4 x 50m (1 Hard, 3Easy)10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 2 (400 m) 4 x 50m (2 Hard, 2 Easy) – 10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 3 (400 m) 4 x 50m (3 Hard, 1 Easy) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest Block 4 (400m) 4 x 50m (ALL 4 HARD!) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest 200m CD 2500m total Edited by BigN321 2014-03-28 8:21 AM |
| 2014-03-28 9:35 AM in reply to: BigN321 |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: n + 1 swim challenge Originally posted by BigN321 I got my +1 in this morning. I stole my workout from msteiner and tweaked it to work on my catch and pull. The last block was a little harder than I thought it would be, but I really enjoyed this workout. WU: 400m 300 Pull Block 1 (400 m) 4 x 50m (1 Hard, 3Easy)10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 2 (400 m) 4 x 50m (2 Hard, 2 Easy) – 10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 3 (400 m) 4 x 50m (3 Hard, 1 Easy) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest Block 4 (400m) 4 x 50m (ALL 4 HARD!) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest 200m CD 2500m total I wish I could claim that set, but that one came from Macca (Chris McCormack). The workout is called "Elevator", and it's a session that builds your speed while gradually elevating your effort and HR. He's got some other good ones that I'll sneak in every now and then. |
| 2014-03-28 9:38 AM in reply to: msteiner |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: n + 1 swim challenge 3100m workout today WU: 350 @ low aerobic intensity I was wondering when some fast stuff was coming, and here it is! Some fun 50s after pushing myself in the set of 200s. I better eat my competition alive next week. |
| 2014-03-28 9:53 AM in reply to: msteiner |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by msteiner That sounds tough. Originally posted by BigN321 I got my +1 in this morning. I stole my workout from msteiner and tweaked it to work on my catch and pull. The last block was a little harder than I thought it would be, but I really enjoyed this workout. WU: 400m 300 Pull Block 1 (400 m) 4 x 50m (1 Hard, 3Easy)10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 2 (400 m) 4 x 50m (2 Hard, 2 Easy) – 10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 3 (400 m) 4 x 50m (3 Hard, 1 Easy) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest Block 4 (400m) 4 x 50m (ALL 4 HARD!) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest 200m CD 2500m total I wish I could claim that set, but that one came from Macca (Chris McCormack). The workout is called "Elevator", and it's a session that builds your speed while gradually elevating your effort and HR. He's got some other good ones that I'll sneak in every now and then. I'm assuming everyone's race pace differs depending on the length of the race, right? I'm curious how different, in secs/100 everyone's sprint, oly and half paces are? IM too, if you know that. |
| 2014-03-28 9:55 AM in reply to: switch |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Everyone is having such a good swimming week! I see lots of +1 swims popping up in the thread. Well done everyone :)
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| 2014-03-28 10:11 AM in reply to: switch |
Extreme Veteran 2263 Ridgeland, Mississippi | Subject: RE: n + 1 swim challenge Originally posted by switch Originally posted by msteiner That sounds tough. Originally posted by BigN321 I got my +1 in this morning. I stole my workout from msteiner and tweaked it to work on my catch and pull. The last block was a little harder than I thought it would be, but I really enjoyed this workout. WU: 400m 300 Pull Block 1 (400 m) 4 x 50m (1 Hard, 3Easy)10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 2 (400 m) 4 x 50m (2 Hard, 2 Easy) – 10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 3 (400 m) 4 x 50m (3 Hard, 1 Easy) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest Block 4 (400m) 4 x 50m (ALL 4 HARD!) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest 200m CD 2500m total I wish I could claim that set, but that one came from Macca (Chris McCormack). The workout is called "Elevator", and it's a session that builds your speed while gradually elevating your effort and HR. He's got some other good ones that I'll sneak in every now and then. I'm assuming everyone's race pace differs depending on the length of the race, right? I'm curious how different, in secs/100 everyone's sprint, oly and half paces are? IM too, if you know that. That set should be done at your race pace for Sprint/Olympic. If you want a set based on HIM or IM, he has longer versions of the set that can be done at those paces. For the IM one you do 4x50 then 2x200 for instance with the 50's still being fast. |
| 2014-03-28 10:26 AM in reply to: msteiner |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by msteiner Wait? What?! Your swim training chagnes depending on the length of the race you're training for? ;) <--I'm only partly kidding.Originally posted by switch Originally posted by msteiner That sounds tough. Originally posted by BigN321 I got my +1 in this morning. I stole my workout from msteiner and tweaked it to work on my catch and pull. The last block was a little harder than I thought it would be, but I really enjoyed this workout. WU: 400m 300 Pull Block 1 (400 m) 4 x 50m (1 Hard, 3Easy)10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 2 (400 m) 4 x 50m (2 Hard, 2 Easy) – 10-15 sec rest interval 1 x 200m (Race pace) 1:00 rest Block 3 (400 m) 4 x 50m (3 Hard, 1 Easy) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest Block 4 (400m) 4 x 50m (ALL 4 HARD!) – 10-15 sec rest interval 1 x 200m (Pull) 1:00 rest 200m CD 2500m total I wish I could claim that set, but that one came from Macca (Chris McCormack). The workout is called "Elevator", and it's a session that builds your speed while gradually elevating your effort and HR. He's got some other good ones that I'll sneak in every now and then. I'm assuming everyone's race pace differs depending on the length of the race, right? I'm curious how different, in secs/100 everyone's sprint, oly and half paces are? IM too, if you know that. That set should be done at your race pace for Sprint/Olympic. If you want a set based on HIM or IM, he has longer versions of the set that can be done at those paces. For the IM one you do 4x50 then 2x200 for instance with the 50's still being fast. My question was more of a general one--how do paces vary for people in the thread? Last year I was really just focused on surviving the swim and didn't have a good idea of pacing. I'm guessing right now for a sprint I'd be 4-5sec/100 faster than for an oly, and my oly would probably be 2 sec/100 faster than my HIM. Conditions and sighting being equal, which they never are, but that would be my pacing intention anyway. |
| 2014-03-28 11:48 AM in reply to: switch |
| Master 10208 Northern IL | Subject: RE: n + 1 swim challenge I don't know how to track pace in the middle of the race, so don't really have anything more fancy than "this effort feels about right" and then focus on mechanics. Might adjust some based off how well I can keep said mechanics and how far along I think I am in the race, but not so sure on converting that into a time. |
| 2014-03-28 11:54 AM in reply to: brigby1 |
Elite 7783 PEI, Canada | Subject: RE: n + 1 swim challenge Yeah, I'm not sure how to answer it either. I doubt if my sprint -> oly difference would be 4-5 seconds, probably closer together. Maybe 4-5 seconds/100 from sprint -> HIM? Really hard to say though, my IM pace was faster than both of my HIM swims. |
| 2014-03-28 12:51 PM in reply to: switch |
Pro 6520 Bellingham, WA | Subject: RE: n + 1 swim challenge Originally posted by switch Everyone is having such a good swimming week! I see lots of +1 swims popping up in the thread. Well done everyone
I too have been very impressed with the great sessions that people are posting. Lots of good stuff that I'm learning about structuring a workout. Unfortunately, I am a fail for n+1 this week. I was sick yesterday and still too miserable to swim today. Yesterday was a rare complete day off. Might be able to salvage something light this evening. |
| 2014-03-28 1:41 PM in reply to: popsracer |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by popsracer STEVE--FULL STOP! You are not allowed to workout today, even if you're feeling better. I don't care how much you rally by tonight, you just described yourself as "miserble". Whatever you think you might gain by trying to do something you will gain more by resting :)Originally posted by switch Everyone is having such a good swimming week! I see lots of +1 swims popping up in the thread. Well done everyone :)
I too have been very impressed with the great sessions that people are posting. Lots of good stuff that I'm learning about structuring a workout. Unfortunately, I am a fail for n+1 this week. I was sick yesterday and still too miserable to swim today. Yesterday was a rare complete day off. Might be able to salvage something light this evening. Did that sound motherly enough? |
| 2014-03-28 1:42 PM in reply to: axteraa |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by axteraa Arend, seriously? How did that go? Your forever pace is your IM pace and conditions were better for the IM?Yeah, I'm not sure how to answer it either. I doubt if my sprint -> oly difference would be 4-5 seconds, probably closer together. Maybe 4-5 seconds/100 from sprint -> HIM? Really hard to say though, my IM pace was faster than both of my HIM swims. :) |
| 2014-03-28 1:43 PM in reply to: brigby1 |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by brigby1 Huh. OK. That's about how I roll in a race. I don't know how to track pace in the middle of the race, so don't really have anything more fancy than "this effort feels about right" and then focus on mechanics. Might adjust some based off how well I can keep said mechanics and how far along I think I am in the race, but not so sure on converting that into a time. If you wre doing them in a pool, what would you guess the diefferences would end up being? I'm guessing, and Arend's post kind aconfirmed this, that the better you are the less difference there probably is, but I don't know...
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| 2014-03-28 1:50 PM in reply to: switch |
Elite 7783 PEI, Canada | Subject: RE: n + 1 swim challenge Originally posted by switch Originally posted by axteraa Arend, seriously? How did that go? Your forever pace is your IM pace and conditions were better for the IM?Yeah, I'm not sure how to answer it either. I doubt if my sprint -> oly difference would be 4-5 seconds, probably closer together. Maybe 4-5 seconds/100 from sprint -> HIM? Really hard to say though, my IM pace was faster than both of my HIM swims. My IM time was 54:02 and I basically hung off the back of the lead pack of ~10 swimmers and drafted the whole way. It was awesome! Both HIM swims were mostly solo efforts, so that's probably the biggest reason. One was also not wetsuit legal which of course made a difference too. |
| 2014-03-28 1:57 PM in reply to: switch |
Elite 7783 PEI, Canada | Subject: RE: n + 1 swim challenge Originally posted by switch Originally posted by brigby1 Huh. OK. That's about how I roll in a race. I don't know how to track pace in the middle of the race, so don't really have anything more fancy than "this effort feels about right" and then focus on mechanics. Might adjust some based off how well I can keep said mechanics and how far along I think I am in the race, but not so sure on converting that into a time. If you wre doing them in a pool, what would you guess the diefferences would end up being? I'm guessing, and Arend's post kind aconfirmed this, that the better you are the less difference there probably is, but I don't know...
In a pool I bet my range is pretty tight. My 400 TT 2 weeks ago was 1:18/100, I've done a 750 in a bit under 10 mins so 1:19/100, my best 1500 is 20:00 which is 1:20/100. I'd be surprised if my 1900 time dropped off to much more than 1:21-1:22/100.
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| 2014-03-28 2:06 PM in reply to: axteraa |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by axteraa Everything about that is so awesome!Originally posted by switch Originally posted by brigby1 Huh. OK. That's about how I roll in a race. I don't know how to track pace in the middle of the race, so don't really have anything more fancy than "this effort feels about right" and then focus on mechanics. Might adjust some based off how well I can keep said mechanics and how far along I think I am in the race, but not so sure on converting that into a time. If you wre doing them in a pool, what would you guess the diefferences would end up being? I'm guessing, and Arend's post kind aconfirmed this, that the better you are the less difference there probably is, but I don't know...
In a pool I bet my range is pretty tight. My 400 TT 2 weeks ago was 1:18/100, I've done a 750 in a bit under 10 mins so 1:19/100, my best 1500 is 20:00 which is 1:20/100. I'd be surprised if my 1900 time dropped off to much more than 1:21-1:22/100.
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| 2014-03-28 2:41 PM in reply to: switch |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge |
| 2014-03-28 2:43 PM in reply to: switch |
| Master 10208 Northern IL | Subject: RE: n + 1 swim challenge |
| 2014-03-28 2:47 PM in reply to: brigby1 |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by brigby1 HAHAHA--:) Damn it!Originally posted by switch
Do remember the advice you just gave to Steve. |
| 2014-03-28 3:03 PM in reply to: switch |
| Master 10208 Northern IL | Subject: RE: n + 1 swim challenge Originally posted by switch Originally posted by brigby1 HAHAHA--Originally posted by switch Week 2 5/7 Do remember the advice you just gave to Steve.  Damn it!Just making sure on the "felt it" part. |
With an injury, mine goes very, very conservative on that. Usually I wouldn't blink at continuing with that sort of feeling, but if it's injured the area is probably a lot more tired than it may seem at first.| 2014-03-28 3:36 PM in reply to: brigby1 |
Regular 5477 LHOTP | Subject: RE: n + 1 swim challenge Originally posted by brigby1 Honestly, this is the tough part about this particular shoulder thing. It hasn't really hurt, but I can feel it. It definitely doesn't look right, which I think has me more spooked than how it feels. If I were just going by feel, eh, my shoulders always feel tired and a little sore when I swim. This feels like fatigue sore more than injury sore, but based on how it looks, I definitely don't want it to morph into injury sore. I think it's a bit more complicated because I don't have a ton of experience with swimming sore.Originally posted by switch Originally posted by brigby1 HAHAHA--:) Damn it!Originally posted by switch Week 2 5/7 Do remember the advice you just gave to Steve. Just making sure on the "felt it" part. Clear as mud? I'll rest it again tomorrow. Icing now. Thanks Papa Ben:)
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| 2014-03-29 8:04 PM in reply to: 0 |
Pro 6520 Bellingham, WA | Subject: RE: n + 1 swim challenge It took a rare Saturday session at the pool to get n+1. I never go on Saturday even though they keep plenty of lanes open for laps because it is a zoo packed full of kids. You never know when one is going to jump in front of you. The guy next to me clobbered a kid and was not happy about the collision. I got in a 400 wu and 6 x 200 with plenty of sighting practice. My eight year old son hovered around the kiddie pool until I was done and then we went down the waterslide for about a half hour. It has been quite a day after running a 5k this morning. I think I need a few beers. Edited by popsracer 2014-03-29 8:05 PM |
| 2014-03-30 4:59 AM in reply to: popsracer |
Expert 4930 Middle River, Maryland Silver member | Subject: RE: n + 1 swim challenge Originally posted by popsracer It took a rare Saturday session at the pool to get n+1. I never go on Saturday even though they keep plenty of lanes open for laps because it is a zoo packed full of kids. You never know when one is going to jump in front of you. The guy next to me clobbered a kid and was not happy about the collision. I got in a 400 wu and 6 x 200 with plenty of sighting practice. My eight year old son hovered around the kiddie pool until I was done and then we went down the waterslide for about a half hour. It has been quite a day after running a 5k this morning. I think I need a few beers. Sounds like you need it after that day...I mean, dealing with the kids and all. |
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