n + 1 swim challenge (Page 17)

Super work everyone.  I can't wait to get back in the pool next week.  I'm going to go back and print some of these workouts.  Great stuff.

Elisa, I didn't know you were racing tomorrow.  What are you doing?

Just a little baseline 5K for Shane's running group challenge.  It's not going to be pretty :/

Steve, is your M on Saturday or Sunday? And what time does it start?

Saturday. 8:00.

Good luck with your 5k and stay healthy!!

Nice work on the N and the +1 Brian.  You left out an important detail though.....

Did you win the 50 sprints??  

Happy Monday everyone!  Today was a short, speed workout:

20 SCY
purpose:  speed and efficiency
400 SKIPS WU
4 x 80 on 1:45, 1:36 pace (1:17,1:17,1:18,1:17)
40 pull, 40 kick EZ
5 x 40 very fast on :50, 1:25 pace (:34,:36,:34,:33)
120 CD

1120 total

I got the new Garmin fenix 2 with the swim metrics...the data is pretty cool but I have no idea what it means.  SWOLF?  Efficiency?  Baaaaahhhh...I just wanna know how long it took to get from the start to the finish. 

This kicked my butt. I swam with the swim team kids again and swimming with them gives me that extra little motivation.

3300m - 1:05 total time

400 choice
3 x 150 as
1. KDS
2. descend by 50s
3. relaxed and smooth to get ready for the hard swim
400 fast - 5:08 (1:17/100m - 4s faster than my TT at the start of this challenge)
3 x 150 same as above
300 fast - 3:46 (1:15/100m)
3 x 150 same as above
200 fast - 2:24 (1:12/100m)
3 x 150 same as above
100 fast - 1:06

100 CD

After the 400 fast, the coach moved one of the kids over into my lane as we are very close in speed. It worked for both of us as we were able to go a bit harder. By the time the 100 came around I was pretty tired and wasn't able to hit it quite as fast as I would have liked.

That looks brutal.  Just curious, Arend...how much rest after those 3 TTs?

Hmm, somewhere in the 1-2 minute range.  I spent the first 30 or 40s after each trying to get my breathing under control and wasn't really looking at the time on the board, I just started again when the kids did.  

The coach had given each of us a target range of times to shoot for in each of the fast swims and after the 300 one of the girls in the lane beside me (who had beaten me by 6 seconds) says to the coach "we are just supposed to hit the target times right, we don't have to go all out?".  LOL, I'm ready to hurl in the pool and she's asking if she needs to go harder or not....  

Haha! Is there any chance they're just messing with you at times?

Ha, unfortunately not.  She was able to ask that question in a complete sentence while I wouldn't have been able to spit out more than one word at a time.  

I was also going to ask you whether those were "all out" but I think your statement above answers my question. 

4 sec improvement on your TT time?!  That's pretty impressive. 

Thanks again for sharing your sets.  I hope to try them all at least once.

Nice speed work there, sir!

Didn't make my n+1, but I got my n thanks to 1040 yds of swimming (600 warmup + 440m swim for my sprint tri).  

I had two races last weekend, a duathlon Saturday (5k,15mile, 5k) and a sprint tri Sunday (440m, 22km, 5k).  

I won overall in the duathlon (my first overall ever), and I placed 16th overall and won my AG in the sprint.  Pretty happy with how it went.  I hope everyone who raced last weekend enjoyed it!

Edit: Also I had the 10th fastest swim in the sprint, so trying to keep up with you guys is helping me there.

Only had "n" last week, but it was race week. The 1,000 minimum was under half for everything, even the day of 100 & 200 race events. Figured near 8,100 total over three days and only 1/4 of that was racing. I did do the 1,000 and the 500 which adds a lot to the race total, but not as much to the overall (relatively). If you want to swim, keep it up! If anything, I probably could have done some more w/u & c/d. Some other team mates did.

Great results, congrats!!

Breakin' the tape!!!  Very well done, Matt!  Not bad in the sprint, either. 

You're going to have one hell of a season.

Wow!  Back to-back wins :)  Very nice!

Can't celebrate too long.  Got more racing ahead!

WU: 350 @ low aerobic intensity
5x50 drills, RI=0:10
MS: 10 x 100 @ moderate aerobic intensity, RI=0:05
6 x 150 @ VO2max intensity, RI=0:45
5x50 kick, RI=0:15
CD: 350 @ low aerobic intensity

3100m total

I'm starting to like these longer VO2 sets.  It helps teach me how to hold that almost out of control feeling.  I do similar stuff on the bike and run, so it makes sense for Fitzgerald to prescribe it for swimming as well.

Congrats on an overall win.  What a great feeling that must have been.  You have certainly worked hard for it and I'm happy for you.

I'm planning on getting to the pool during lunch today.  Probably something fairly light since I haven't been in the pool in a week and a half.

I attempt to hold the same pace.  Usually I push to where I feel like I'll just barely not make the 150.  Usually I can find a little extra to get me through it.  I'm having to learn how to dig a little deeper in all 3 sports.

Edit: Looking back I was holding 1:20/100yd on the 150's, and my last 1kTT was 1:25/100yd.  I probably could have pushed a little harder, but the fatigue of the 100's built up I guess.  Or maybe I just need to get tougher.