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BamaDC's Mentor Group v3.0 - CLOSED (Page 18)
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 2011-02-02 4:40 PM in reply to: #3335670 |
Extreme Veteran  1005  Sykesville |  Subject: RE: BamaDC's Mentor Group v3.0 - CLOSEDGotTorque? - 2011-02-02 3:22 PM cornfed - 2011-02-02 1:21 PM BamaDC - 2011-02-02 11:12 AM titeloops - 2011-02-01 9:23 AM I'm into week 6 of the cycling program. Yesterday was the 1st round of 6x4 min at 20 min test avg power. Pretty brutal. That workout is a beast. It's a great workout when your in the final stages of a build. On a side note my biking legs have offically left the building. I'm sure I've lost mine too. Maybe I should get a new bike to get me motivated... http://www.specialized.com/us/en/bc/SBCProduct.jsp?spid=53266&scid=1001&scname=Road I just bought the 2011 Comp in November.  I'm very jealous! |
| 2011-02-02 10:36 PM in reply to: #3335673 |
Master 2301  Rogersville, Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-02-02 2:22 PM There are a ton of workouts on the web. Lots of books as well. I try and do an endurance day, a form day, and a speed day each week. But always do my workouts on interval. IMO, interval work is the key to becoming a better swimmer. Take that with a grain of salt, as I swim like a sea turtle. Arrrrrr Sea Turtles! |
| 2011-02-03 8:14 AM in reply to: #3335790 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED sand101 - 2011-02-02 4:09 PM cornfed - 2011-02-02 2:01 PM What do you guys do for workouts? Do you use the ones posted here or something different? Basically anything that sounds good that day to keep me interested. Sprint sets, ladders, endurance sets (nothing longer than 500yd intervals), etc. swimplan.com has some good workouts, as does http://ntcmastersswim.blogspot.com/ As far as I am concerned the best way to get in the pool is to figure a workout out that you think will be fun. The hardest part of that workout is just making yourself jump in the pool to begin with. Some days 20x100 sounds good. Some days some 500s sound good. Or ladders. Or paddle work. Or even kickboard work (gah those hurt). Lots of times I'll make it up on the drive there. I always do a 500WU and 500yds worth of drills every workout. After that - whatever works. Those workouts look brutal! |
| 2011-02-03 8:21 AM in reply to: #3256548 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED
Gotta hit the pool more this month, run volume is slowly climbing. | |
| 2011-02-03 8:46 AM in reply to: #3336871 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED cornfed - 2011-02-03 8:14 AM sand101 - 2011-02-02 4:09 PM cornfed - 2011-02-02 2:01 PM What do you guys do for workouts? Do you use the ones posted here or something different? Basically anything that sounds good that day to keep me interested. Sprint sets, ladders, endurance sets (nothing longer than 500yd intervals), etc. swimplan.com has some good workouts, as does http://ntcmastersswim.blogspot.com/ As far as I am concerned the best way to get in the pool is to figure a workout out that you think will be fun. The hardest part of that workout is just making yourself jump in the pool to begin with. Some days 20x100 sounds good. Some days some 500s sound good. Or ladders. Or paddle work. Or even kickboard work (gah those hurt). Lots of times I'll make it up on the drive there. I always do a 500WU and 500yds worth of drills every workout. After that - whatever works. Those workouts look brutal! Nah! One of my favs is a desc. 10x100 ladder. Usually it's something like 500wu, 10x100@1:45, 300pull, 10x100@1:40, 300pull, 10x100@1:35, etc... You get the idea. You're looking for 3 sets of the 10x100. The last set should be at a pace that's just about going to kill you (You're getting 5" of Rest but able to hit those paces set). The intermediate stuff is garbage. It's for form, drills, technique, active recovery.Like Sands said, ladders. 500ez, 400race pace, 300ez, 200race pace, 100ez, climb back up. Just throw in some race pace intervals at times (keep them short) and you'll see wonders. Eventually (I like it) add in some long distance pieces 2000yrd TT, 4000yrd TT. |
| 2011-02-03 11:19 AM in reply to: #3336938 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED LostSheep - 2011-02-03 9:46 AM cornfed - 2011-02-03 8:14 AM sand101 - 2011-02-02 4:09 PM cornfed - 2011-02-02 2:01 PM What do you guys do for workouts? Do you use the ones posted here or something different? Basically anything that sounds good that day to keep me interested. Sprint sets, ladders, endurance sets (nothing longer than 500yd intervals), etc. swimplan.com has some good workouts, as does http://ntcmastersswim.blogspot.com/ As far as I am concerned the best way to get in the pool is to figure a workout out that you think will be fun. The hardest part of that workout is just making yourself jump in the pool to begin with. Some days 20x100 sounds good. Some days some 500s sound good. Or ladders. Or paddle work. Or even kickboard work (gah those hurt). Lots of times I'll make it up on the drive there. I always do a 500WU and 500yds worth of drills every workout. After that - whatever works. Those workouts look brutal! Nah! One of my favs is a desc. 10x100 ladder. Usually it's something like 500wu, 10x100@1:45, 300pull, 10x100@1:40, 300pull, 10x100@1:35, etc... You get the idea. You're looking for 3 sets of the 10x100. The last set should be at a pace that's just about going to kill you (You're getting 5" of Rest but able to hit those paces set). The intermediate stuff is garbage. It's for form, drills, technique, active recovery.Like Sands said, ladders. 500ez, 400race pace, 300ez, 200race pace, 100ez, climb back up. Just throw in some race pace intervals at times (keep them short) and you'll see wonders. Eventually (I like it) add in some long distance pieces 2000yrd TT, 4000yrd TT. When you say "500 WU" are you doing 500yds continuous as your warmup? How do the ladders work? Is that 500 easy, 400 race, etc continuous or do you break it so the 5x100, 4x100, etc? And what do you mean by "300 pull"? Is that 300 yds with a pull bouy? Edited by cornfed 2011-02-03 11:22 AM |
| 2011-02-03 1:01 PM in reply to: #3337377 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED cornfed - 2011-02-03 11:19 AM LostSheep - 2011-02-03 9:46 AM cornfed - 2011-02-03 8:14 AM sand101 - 2011-02-02 4:09 PM cornfed - 2011-02-02 2:01 PM What do you guys do for workouts? Do you use the ones posted here or something different? Basically anything that sounds good that day to keep me interested. Sprint sets, ladders, endurance sets (nothing longer than 500yd intervals), etc. swimplan.com has some good workouts, as does http://ntcmastersswim.blogspot.com/ As far as I am concerned the best way to get in the pool is to figure a workout out that you think will be fun. The hardest part of that workout is just making yourself jump in the pool to begin with. Some days 20x100 sounds good. Some days some 500s sound good. Or ladders. Or paddle work. Or even kickboard work (gah those hurt). Lots of times I'll make it up on the drive there. I always do a 500WU and 500yds worth of drills every workout. After that - whatever works. Those workouts look brutal! Nah! One of my favs is a desc. 10x100 ladder. Usually it's something like 500wu, 10x100@1:45, 300pull, 10x100@1:40, 300pull, 10x100@1:35, etc... You get the idea. You're looking for 3 sets of the 10x100. The last set should be at a pace that's just about going to kill you (You're getting 5" of Rest but able to hit those paces set). The intermediate stuff is garbage. It's for form, drills, technique, active recovery.Like Sands said, ladders. 500ez, 400race pace, 300ez, 200race pace, 100ez, climb back up. Just throw in some race pace intervals at times (keep them short) and you'll see wonders. Eventually (I like it) add in some long distance pieces 2000yrd TT, 4000yrd TT. When you say "500 WU" are you doing 500yds continuous as your warmup? How do the ladders work? Is that 500 easy, 400 race, etc continuous or do you break it so the 5x100, 4x100, etc? And what do you mean by "300 pull"? Is that 300 yds with a pull bouy? Sorry. Yea. My warmups are generally straight, non stop swims 400-500yrds. I'll add a couple 25s of drills in if I feel sloppy, but I do try to make them nonstop. Ladders: 500ez, 400race, 300ez. 200race, etc. The 400s & 200s are race pace straight through, all at once. The others are a relaxed pace, active recovery. The descending ladders: WU, 300ez, 10x100 race, 300pull, 10x100 race, etc. The pulls are done with a bouy and are relaxed. This is a recovery set, take it easy kind of thing. If you jump over to my log you'll see I did something like this last Fri before getting sick. I did the 500s at a steady pace, and the 100s on a 1:40 interval (1:25 target 100 time). |
| 2011-02-03 2:19 PM in reply to: #3256548 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED Here's a book full of workouts that you can take to tha pool! http://www.amazon.com/Workouts-Binder-Swim-Triathletes/dp/1931382204 |
| 2011-02-03 2:22 PM in reply to: #3256548 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED BTW, I'm off to the Super Bowl this weekend. I'm pretty stoked for this trip. Got a few hundred bucks to wager as well. Which way should I go? The line is GB -2.5. Or, should I just play the props? |
| 2011-02-03 8:18 PM in reply to: #3337632 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED LostSheep - 2011-02-03 1:01 PM cornfed - 2011-02-03 11:19 AM LostSheep - 2011-02-03 9:46 AM cornfed - 2011-02-03 8:14 AM sand101 - 2011-02-02 4:09 PM cornfed - 2011-02-02 2:01 PM What do you guys do for workouts? Do you use the ones posted here or something different? Basically anything that sounds good that day to keep me interested. Sprint sets, ladders, endurance sets (nothing longer than 500yd intervals), etc. swimplan.com has some good workouts, as does http://ntcmastersswim.blogspot.com/ As far as I am concerned the best way to get in the pool is to figure a workout out that you think will be fun. The hardest part of that workout is just making yourself jump in the pool to begin with. Some days 20x100 sounds good. Some days some 500s sound good. Or ladders. Or paddle work. Or even kickboard work (gah those hurt). Lots of times I'll make it up on the drive there. I always do a 500WU and 500yds worth of drills every workout. After that - whatever works. Those workouts look brutal! Nah! One of my favs is a desc. 10x100 ladder. Usually it's something like 500wu, 10x100@1:45, 300pull, 10x100@1:40, 300pull, 10x100@1:35, etc... You get the idea. You're looking for 3 sets of the 10x100. The last set should be at a pace that's just about going to kill you (You're getting 5" of Rest but able to hit those paces set). The intermediate stuff is garbage. It's for form, drills, technique, active recovery.Like Sands said, ladders. 500ez, 400race pace, 300ez, 200race pace, 100ez, climb back up. Just throw in some race pace intervals at times (keep them short) and you'll see wonders. Eventually (I like it) add in some long distance pieces 2000yrd TT, 4000yrd TT. When you say "500 WU" are you doing 500yds continuous as your warmup? How do the ladders work? Is that 500 easy, 400 race, etc continuous or do you break it so the 5x100, 4x100, etc? And what do you mean by "300 pull"? Is that 300 yds with a pull bouy? Sorry. Yea. My warmups are generally straight, non stop swims 400-500yrds. I'll add a couple 25s of drills in if I feel sloppy, but I do try to make them nonstop. On the other hand my 500yd warmups are never continuous.  Always 100ez, 100 hard, 100ez, 200 hard. I track the times of that 100 and 200 on every workout - typically around 1:13 and 2:40 in the drag suit.Lost - when you say 10x100@1:35, do you mean leaving every 1:35? Pretty tough, if so. |
| 2011-02-03 9:50 PM in reply to: #3337788 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-02-03 2:22 PM BTW, I'm off to the Super Bowl this weekend. I'm pretty stoked for this trip. Got a few hundred bucks to wager as well. Which way should I go? The line is GB -2.5. Or, should I just play the props? If by props you mean hookers and blow, then yes! Seriously, I'm jealous. Which team you cheering for? |
| 2011-02-04 6:36 AM in reply to: #3337788 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-02-03 3:22 PM BTW, I'm off to the Super Bowl this weekend. I'm pretty stoked for this trip. Got a few hundred bucks to wager as well. Which way should I go? The line is GB -2.5. Or, should I just play the props? That's awesome! Didn't go last year to? Do you have some connection for tickets? |
| 2011-02-04 8:08 AM in reply to: #3338621 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED cornfed - 2011-02-04 6:36 AM titeloops - 2011-02-03 3:22 PM BTW, I'm off to the Super Bowl this weekend. I'm pretty stoked for this trip. Got a few hundred bucks to wager as well. Which way should I go? The line is GB -2.5. Or, should I just play the props? That's awesome! Didn't go last year to? Do you have some connection for tickets? Yeah, I've been the last 6 years. I have an uncle thats never missed a Superbowl. Lots of the companies we do biz with hook us up. The key is to place your order for next years SB, about 2 days after this years game. Tix aren't that bad a year in advance. |
| 2011-02-04 8:13 AM in reply to: #3338358 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED sand101 - 2011-02-03 8:18 PM On the other hand my 500yd warmups are never continuous. Always 100ez, 100 hard, 100ez, 200 hard. I track the times of that 100 and 200 on every workout - typically around 1:13 and 2:40 in the drag suit.Lost - when you say 10x100@1:35, do you mean leaving every 1:35? Pretty tough, if so. Guess I need to change my WU. That may be why you're faster than me Yes, I was referring to the send offs. Generally mine are done at 1:50, 1:45, 1:40. I've done 1:35 a couple of times and yes they are HARD. There was no way I was doing that Fri feeling like I was. It is doable though... |
| 2011-02-04 8:43 AM in reply to: #3338748 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-02-04 8:08 AM Yeah, I've been the last 6 years. I have an uncle thats never missed a Superbowl. Lots of the companies we do biz with hook us up. The key is to place your order for next years SB, about 2 days after this years game. Tix aren't that bad a year in advance. That's pretty awesome. Almost sounds like you're buying Alabama vs Auburn football tickets, having to buy them a year in advance! Have fun! |
| 2011-02-04 10:59 AM in reply to: #3338748 |
Expert 1310 Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED titeloops - 2011-02-04 8:08 AM cornfed - 2011-02-04 6:36 AM titeloops - 2011-02-03 3:22 PM BTW, I'm off to the Super Bowl this weekend. I'm pretty stoked for this trip. Got a few hundred bucks to wager as well. Which way should I go? The line is GB -2.5. Or, should I just play the props? That's awesome! Didn't go last year to? Do you have some connection for tickets? Yeah, I've been the last 6 years. I have an uncle thats never missed a Superbowl. Lots of the companies we do biz with hook us up. The key is to place your order for next years SB, about 2 days after this years game. Tix aren't that bad a year in advance. thats awesome. Have fun. Is your uncle the one in the commercials? I think that's pretty great to have been to all the Super Bowls. Of course, I bet the football was amazing to watch in the late 60's and thru the 70's. |
| 2011-02-04 10:48 PM in reply to: #3338761 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED LostSheep - 2011-02-04 8:13 AM Yes, I was referring to the send offs. Generally mine are done at 1:50, 1:45, 1:40. I've done 1:35 a couple of times and yes they are HARD. There was no way I was doing that Fri feeling like I was. It is doable though... That's pretty brutal. I'd be tempted to put a real suit on (the drag suit costs me about 7sec/100) to get some breathing time for sendoffs that short! I typically do hard sets with sendoffs in the 1:50 range. I guess later on when I actually build up some stamina here I'll start doing these puke sets. After this half is over I'm going to be doing a bunch of paddle and kickboard work. Then sprints. Then tempos. Then start extending it for endurance close to the race. That's my completely made up, amateurish progression for a PR at the Pensacola swim. ;-) |
| 2011-02-05 7:42 PM in reply to: #3256548 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED So, I ran today for the first time since getting the flu, and I have to say, IT WAS HORRIBLE. It's almost guaranteed that I will not PR this run, nor will I be smiling at the end of it. My time slipped into the 10:15+/mi and that was pushing a 175+ HR. Usually, I'm bordering at the 170 mark for a 9:15-:20/mi and today, that wasn't happening. I was pegged out from the go. I'm thinking the plan for the week will be to hit up some shorter runs 3-4mi just to see if I can reset my cardio. Does that seem like a decent idea? Any other thoughts on what I can do to help with this. To PR I need to break 2:10:41 and I was on pace for a 2:02 as of 2 weeks ago before this flu came in. Thoughts? And Sand, I don't own anything but jammers for the pool, so yea, I'm always in my "go fast shorts" I'm hoping to get in the pool this week to try and get back some of my cardio too. Hopefully that'll help as well.Man I'm out of it! |
| 2011-02-05 9:22 PM in reply to: #3341013 |
Master 2372 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED LostSheep - 2011-02-05 7:42 PM I was pegged out from the go. I'm thinking the plan for the week will be to hit up some shorter runs 3-4mi just to see if I can reset my cardio. Does that seem like a decent idea? Any other thoughts on what I can do to help with this. To PR I need to break 2:10:41 and I was on pace for a 2:02 as of 2 weeks ago before this flu came in. Thoughts? Thoughts? Dude, take it easy. You're obviously not over the sickness. Getting fresh is your best course of action. I'd be thinking about a couple short, easy runs this week and not much else. Your fitness is still there. You gotta get rest and shake the rest of that sickness. I don't think you are out of it yet at all. BTW, Bama, Lost, Pilot, are we meeting up before the race? Last year I think you guys congregated at the statue by Boutwell (I missed you). Same plan? Edited by sand101 2011-02-06 12:29 AM |
| 2011-02-07 7:52 AM in reply to: #3341097 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED sand101 - 2011-02-05 9:22 PM BTW, Bama, Lost, Pilot, are we meeting up before the race? Last year I think you guys congregated at the statue by Boutwell (I missed you). Same plan? Thanks. I'm thinking a meetup at the steel worker could be good. I'm sure i'll be there around 6:30 to hit the head and get in the corrals, so why not? Race is at 7 right? |
| 2011-02-07 9:45 AM in reply to: #3341097 |
Extreme Veteran 1005 Sykesville | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED sand101 - 2011-02-05 10:22 PM LostSheep - 2011-02-05 7:42 PM I was pegged out from the go. I'm thinking the plan for the week will be to hit up some shorter runs 3-4mi just to see if I can reset my cardio. Does that seem like a decent idea? Any other thoughts on what I can do to help with this. To PR I need to break 2:10:41 and I was on pace for a 2:02 as of 2 weeks ago before this flu came in. Thoughts? Thoughts? Dude, take it easy. You're obviously not over the sickness. Getting fresh is your best course of action. I'd be thinking about a couple short, easy runs this week and not much else. Your fitness is still there. You gotta get rest and shake the rest of that sickness. I don't think you are out of it yet at all. BTW, Bama, Lost, Pilot, are we meeting up before the race? Last year I think you guys congregated at the statue by Boutwell (I missed you). Same plan? I was going to say the same thing. It doesn't sound like you're 100% yet so take it easy. I think you idea of doing some shorter runs got get back into it is the right way to go. |
| 2011-02-08 7:20 AM in reply to: #3256548 |
Regular 142 | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED So, I was out most of last week with a death in the family. I was barely able to get in a quick run here or there. Terrible week. This week I'm trying to put in as many hours as I can - especially on the bike and in the pool. My question - I'm leaving on a cruise Saturday for a week. I know I'll be able to run on the treadmills and use the spin bikes occassionaly, but no way to get a swim workout in. I'm stressing about it since I had such a bad week last week - when we planned the trip I hadn't planned on taking two light weeks in the same month, but can't do anything about that now. Any advice? There is a pretty good weight room on the ship, are there any specific workouts I can do to keep my "swimming muscles" engaged? BTW, I'm about 7 weeks in to the 20 week HIM plan. Thanks. |
| 2011-02-08 8:09 AM in reply to: #3256548 |
Expert 1310 Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED I'm falling apart this week. Leaving for a short vacation on Thursday to Monday, and just can't get myself motivated to get anything done this week. Trying to spend some time with the family before I leave, just not setting aside the time to get the bike or run in this week. On another note, I'm taking a swim clinic next Wednesday (and haven't been in the pool for over a month). Wonder how that's going to turn out? |
| 2011-02-08 10:21 AM in reply to: #3256548 |
Expert 1066 Raleigh | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED Super Bowl was awesome! I gained weight, imagine that.  |
| 2011-02-08 10:49 AM in reply to: #3344433 |
Master 2327 North Alabama | Subject: RE: BamaDC's Mentor Group v3.0 - CLOSED jennitris - 2011-02-08 7:20 AM So, I was out most of last week with a death in the family. .... Terrible week. ... My question - I'm leaving on a cruise Saturday for a week. I know I'll be able to run on the treadmills and use the spin bikes occassionaly, but no way to get a swim workout in. I'm stressing about it ... but can't do anything about that now. Any advice? ... are there any specific workouts I can do to keep my "swimming muscles" engaged? BTW, I'm about 7 weeks in to the 20 week HIM plan. Thanks. First off, sorry to hear of the bad news. A loss is tough and no words other than "I'm sorry" can really help.  As for your training. I think you'll be okay. I'm not 100% sure of specific weight routines for swimmers, though google does bring up a couple things. I'm unsure just how good they are though. I'd focus on the other two sports if you can, and just pick up swimming when you get back to it. I don't think you'll lose too much and what you do get sloppy on, will come back fairly quickly with a little work. Just keep your chin up! |
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