Off-Season Swim Challenge - get off your duff! (Page 2)

Welcome!  I have not posted a workout for this week because I assumed that everyone would be busy with the upcoming holiday.  We have thecaptin's freestyle ladder next week, though.

Steph

All right you guys.  Are you rested after a week off?

Here is this week's workout.  As promised, it is thecaptin's ladder workout.  It looks deceptively simple, and it is - once you get the math done.  But then, it is not easy at all.  So, good luck and happy swimming!

The Captin’s Race Pace Ladder

Workout #1:

3,300 total

 Workout #2:

2,100 total

Workout #3:

1,100 total

Step One – Figure out your "per 100" race pace for your race by dividing your estimated finish time in minutes by the number of meters (or yards, if your pool is yards) in your race and multiply by 100. 

(finish time in minutes/meters of your race) x 100 = your pace in decimals

Write down the minutes portion of the decimal.  Convert the part to the right of the decimal to seconds by multiplying by 60.

For a finish time of 12 minutes in a sprint of 400 meters,

12 minutes/500 meters x 100 = 2.4 per 100 meters

.4 of a second x 60 = 24 seconds

 So, the 100 pace for that finish time is 2:24 per 100 meters

Step Two - Subtract a few seconds from the per 100 meters/yards of your race pace (I will use 0:10, so for the example pace, the adjusted race pace is 2:14 per 100 meters).

Step Three – For each rung of the ladder, multiply your adjusted race pace by the number of 100s in the rung to find your interval for that rung.   200 = 2x adjusted race pace

Step Four – Once you know your intervals for each rung, you must complete the rung and start the next one immediately upon the expiration of the earlier rung’s interval.  So, using the example, the 200 rung would be 2x2:14 or 4:28.  300 rung would be 3x2:14 or 6:42.

If you can't hold your pace for the whole set AND get at least a bit of rest, then you do not have the right race pace.  You more than likely will not be able to hold that pace for the full race distance or you will be working too hard to do well on the other sports.

Whoo!  Way to go!  It sounds like you have a quite a bit more speed just waiting for discovery!

Thank you for posting this.  It will help me get my bottom in the pool tomorrow! : )

I did the ladder today and also neglected to do the math.  It was a bit optimistic to believe I would be able to do it at 4:30am.  HA!

Anyway, it was more fun that I remembered and I was able to hold my effort level throughout the ladder, which is nice.  I forgot the time I started and to look at the clock when I finished, so no idea on time.  I think I held somewhere in the 2:00 per 100 range during the sets, though.  Kicking and pulling were slower.

Week of December 5 - PUSHUPS ARE BACK.  If you can do 10 pushups, do them!  I will be doing 5.

Workout #1:

*3,150 total

Workout #2:

*2,200 total 

Workout #3:

 *1,100 total

oh no not the push ups...

Trying to get new user DashMan to do it too.

Way to go, Adam!

Once upon a time, we could do 10 pushups after each sprint.  Right now, however, I am struggling to do 5.

OK, gang.  After the "fun" of pushups last week, this week's workout is a modified Coach Sara workout that I called "fun and games" when I did it in the spring.  It is a variation on the never-bored drills theme.

WORKOUT #1:

200 kick/200 pull/200 swim
8x50 @ :60 (25 Tarzan/25 swim)
3x150 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs
75 easy recovery]
400 (kick/drill by 25)
8x50 @ 1:10 (25 non-free, 25 easy free)
150 cool down

*3,000 Total*

WORKOUT #2: 

150 kick/150 pull/150 swim
4x50 @ :60 (25 Tarzan/25 swim)
3x100 @ 3:00 (Turn @ the "T")
4 x [3x25 Down & Outs
75 easy recovery]
300 (kick/drill by 25)
4x50 @ 1:10 (25 non-free, 25 easy free)
100 cool down

*2,000 Total*

WORKOUT #3:

50 kick/50 pull/50 swim
2x50 @ :60 (25 Tarzan/25 swim)
3x50 @ 3:00 (Turn @ the "T")
2 x [2x25 Down & Outs
25 easy recovery]
200 (kick/drill by 25)
3x50 @ 1:10 (25 non-free, 25 easy free)
100 cool down

*1,000 Total*

Turn at the "T" means just what you think.  Do your flip-turn or open-turn at the "T" on this set instead of the wall.  It feels very weird to swim this way, but it eliminates any push-off from the wall.  "Down & Outs" means you push yourself up and get out of the pool using your arms and then jump back in.  Be very careful if you dive back in and if your pool does not allow diving (mine does not), please just jump back in.

OK.  Hope you have a good swim tomorrow!

I'm going Friday this week.  Approx 5:00am.  The fun and games aspect should help make up for the early hour.

Holy cow, this was hard.  Whoever decided that tarzans should be in the same workout with up-n-outs was a dumbazz.  Wait. . .

Sorry for the beatdown.  Hope you all fared better than I did this morning.

Next week is a Shanks workout!

You will have to come back on Sunday and check it out!  If it is a Shanks workout, I think that means you have to do it. 

I agree, Harv has to do the workout I submitted :-)

This week's workout is a Shanks contribution, so that means Harvey has to swim!  Harv, I expect a full report. 

I'm going to swim on either Wednesday morning early or on Friday if anyone wants to join me.  If you don't have fins for the warmup, don't sweat it.  You can kick in streamline position (torpedo) or on your side (alternating sides).  Happy Swimming!  Next week is raceready's workout and it looks like fun too.

Workouts #1 and #2

Warm Up
200 swim
200 kick w/fins
200 pull
2x50 drill of choice

Main Set (4x for #1s and 2x for #2s), :10 rest in between each swim, :30 rest in between rounds.
25
50
75
100
100
75
50
25
100 kick

Cool Down
100

Workout #3:

50 swim
50 kick w/fins
50 pull
2x50 drill of choice

Main Set, :10 rest in between each swim, :30 rest in between rounds.
25
50
75
100
100
75
50
25
100 kick

Cool Down
150