Yanti & Salty RidiculoSnarky Almost Intelligent-Charming Manatees PART 4 - Full (Page 17)

TriAya - 2012-08-03 9:36 AM

I have a good swim workout for y'all.*** The beauty is that it can be manipulated any way you want ... recovery swim, distance, pace control, pushing speed, etc.

Warm up and cool down are whatever you want (the faster/harder the main set, the more you want to warm up and cool down).

This is what I did for the main set as an example. You can do fewer or more repeats (2x, 5x, whatever). Pick an interval for yourself that will give you some rest.

4 x (200, 150, 100, 50) all @2:00/100m

So no matter how I decide to do the repeats, the intervals for the distances will be 200 @4:00, 150 @3:00, 100 @2:00, 50 @1:00.

I chose to do a pace control set increasing in speed. So while the intervals were always the same, I tried to hit a specific time for each distance. The first one was trying to hit each distance at a pace that's 1:50/100m:

200 @3:40 (remember, each time I swim 200 the interval is @4:00 so in this case I get :20 rest)
150 @2:45 (:15 rest)
100 @1:50 (:10 rest)
  50 @0:55 (:05 rest and straight into next set, unless you want to take a minute or two rest in between)

The next set was the same, except I set the pace faster @1:45/100m (still leaving on set intervals, though, so a bit more rest).
That works out to

200 @3:30 (with a 4:00 interval that's :30 rest)
150 @2:38 (:22 rest)
100 @1:45 (:15 rest)
  50 @0:53 (:07 rest)

The next set was the same, but with a faster pace again @1:40. Same for the next set but @1:35.

 

So this is what my version of it looks like written out in simple swim-ese:

MS:

4 x (200, 150, 100, 50)
All on 2:00/100m interval

1. @1:50 pace
2. @1:45 pace
3. @1:40 pace
4. @1:35 pace

Obviously, you can do different numbers of the 4x, you can set a faster or slower interval to give you rest, you can try to hit a specific and faster (or not) time for each distance, you can just increase effort with each repeat and see what times that gets you, you can even each repeat as (200 easy, 150 moderate, 100 hard, 50 sprint) and take a couple minutes' rest in between repeats. You don't have to do it on an interval; you can just do it with, say, :15 rest between each distance (or have :20 rest for the 200, :15 for the 150, etc.)

If you wanted to do it as a recovery swim, either do even paces/efforts throughout, or pick paces that start v v easy and end moderate.

If you want to do this as a speed-building swim (which most swims should be, and all of them if you only swim a few times a week), do them on descending (that is getting faster or putting more effort out) paces, picking one for the last repeat that you're not sure you could make.

Anyway, it's a solid swim with endless variations (crap, you could just do all your swim training with this one set), and each subset (200, 100, 150, 50) adds up to 500m so it's easy to calculate.

*** If you don't know how to "read" swim workouts, learn. Feel free to ask any questions, of course. But learning to read swim workout code is really an essential skill for triathletes.

Asalzwed - 2012-08-04 1:05 AM

I just puked in my mouth a little.

No...I actually have been stalking your logs a little and attempting to mimic the best I can (much slower, no IM etc. etc. etc.)

I am actually really  starting to enjoy the pool. I need to force myself to learn the flip turn. I am a sucker for efficiency and it drives me NUTS how inefficient my time in the pool is without flip turns. 

Asalzwed - 2012-08-04 1:19 AM I thought the piglets did?

TriAya - 2012-08-03 12:28 PM

Yes, piglets emulate me.

Speaking of piglets, something for both of us ... here's Heiko Salzwedel, the superpiglet Russian track cycling coach, with one of the Russian cyclepiglettes ...

 

bcraht - 2012-08-04 1:06 AM Manatees, need some help please.  A young woman who just finished a program here at my college has been lost since yesterday afternoon at a lake near here.  She is developmentally disabled.  She and another woman wandered away from the group as they were on a picnic celebrating the completion of their program.  The other woman was found safe late last night, but the search continues for Joy.  If you can keep her in your prayers, I would sure appreciate it.  I don't know her personally, but she is part of the community.  Thanks.

ukweeble - 2012-08-02 5:16 PM

ok guys. Here is this weeks racing list, courtesy of Janyne, naturally.

August 4 -5
Valerie - Willow Creek Tri on Saturday
TJ - Tri for the Cure on Sunday
Claire - Tri Indy Oly  on Sunday

Ann Marie - Loggerhead tri 

 

GO MANATEES!!!

ArielLIlB - 2012-08-02 8:29 PM

So, my goal is to do SOMETHING (doesn't have to be run/bike/swim...could be yoga, hiking, pilates, etc.  Just some form of exercise. And I'm not counting riding, I always do that.) every day from August 1 to Aug 7.  I'm going to try to carry through the month of August, but I"m focusing on one week at a time, so as not to be overwhelmed.  I just find that I keep having two or three days in a row with NOTHING, and itreally messes up my mojo.  So, Manatees, please check in with me to see how I"m doing. THanks!

bcraht - 2012-08-03 1:06 PM Manatees, need some help please.  A young woman who just finished a program here at my college has been lost since yesterday afternoon at a lake near here.  She is developmentally disabled.  She and another woman wandered away from the group as they were on a picnic celebrating the completion of their program.  The other woman was found safe late last night, but the search continues for Joy.  If you can keep her in your prayers, I would sure appreciate it.  I don't know her personally, but she is part of the community.  Thanks.

bcraht - 2012-08-03 1:06 PM Manatees, need some help please.  A young woman who just finished a program here at my college has been lost since yesterday afternoon at a lake near here.  She is developmentally disabled.  She and another woman wandered away from the group as they were on a picnic celebrating the completion of their program.  The other woman was found safe late last night, but the search continues for Joy.  If you can keep her in your prayers, I would sure appreciate it.  I don't know her personally, but she is part of the community.  Thanks.

ArielLIlB - 2012-08-03 12:44 PM

"The terrain around my house gives me all the hard I need."

She thought THAT's what the piglets did.  That's way better. and dirtier. so better.

Asalzwed - 2012-08-03 1:46 PM

Glad we're on the same page Brie. I think she was just playing dumb  

ArielLIlB - 2012-08-03 12:47 PM

Ah, she's convincing!  What does that mean...

melbo55 - 2012-08-03 12:54 PM

OK, manatees, last post for the weekend before I head off for our hockey tournament.  It's a great tournament to raise money for MS.  The woman who started the tourney was a hockey player before the disease took that ability away from her, but she is still there each day of the event overseeing and helping and inspiring.

Please send me and my liver some manatee power.  Tournaments with the Black Widows (my team) often go like Salty's family get togethers... ...plenty of adult beverages and hijinks and craziness!!  Plus add our 'Widows North' crew, the Canadians who fell in love with us and travel down here just to play with us, and the crazy and alcohol factors double!  Can't wait to see the gang.

So, just sayin', for future reference to all the hockey playing manatees, if you ever want to travel to play tournaments with a great bunch of fun-loving women, come join us!  We welcome most anyone, as long as you are willing to have a good time.

Good luck again to our racers and have a great weekend to all!

melbo55 - 2012-08-03 10:54 AM

OK, manatees, last post for the weekend before I head off for our hockey tournament.  It's a great tournament to raise money for MS.  The woman who started the tourney was a hockey player before the disease took that ability away from her, but she is still there each day of the event overseeing and helping and inspiring.

Please send me and my liver some manatee power.  Tournaments with the Black Widows (my team) often go like Salty's family get togethers... ...plenty of adult beverages and hijinks and craziness!!  Plus add our 'Widows North' crew, the Canadians who fell in love with us and travel down here just to play with us, and the crazy and alcohol factors double!  Can't wait to see the gang.

So, just sayin', for future reference to all the hockey playing manatees, if you ever want to travel to play tournaments with a great bunch of fun-loving women, come join us!  We welcome most anyone, as long as you are willing to have a good time.

Good luck again to our racers and have a great weekend to all!

bcraht - 2012-08-03 3:20 PM Woot!  Canada women through to soccer semi-finals!!

Asalzwed - 2012-08-03 1:39 PM

Hmmm hmmm, so if it comes to US V Canada I feel like we need to have some sort of high stakes bet here....

*not sure if it can come to that, haven't seen the bracket 

bcraht - 2012-08-03 3:53 PM

US v Canada in semi-final on Monday...Canada hasn't beaten them in 26 matches, I think since 2001.....not sure I will take that bet