n + 1 swim challenge (Page 21)

Had a solid day yesterday. First up was the bike using SF: AVDP. 5 x 4' (3') hitting 380 to start and working up to 400 for the last. Then at masters the first half of the main set was a bunch of 50's rotating through kicking, pulls and swimming. Mostly getting ready for the second half, which had 3 sets of 3 x 100's with some easier between. First two sets were descend and the last was best average. Send-off was increasingly generous for each bunch, but still hit 1:08 for the last ones. Amazingly enough, was not worn out from this. Had limited myself to where I was sure form was still well in control. I've made a couple tweaks recently and want to make sure those stick.

That's probably my favorite video next to Blender.  Those numbers are impressive.

Today's swim was about easy yardage (why isn't meterage a word?)

350 WU

6x50 drill/swim

7x200 moderate RI:10

350 CD

2400m total

I was supposed to do some moderate 100's after the 200's, but I ran out of time.  

Just curious, Matt.  What do you consider a "moderate" pace?  Not talking actual speed in the water, probably thinking more HR-zone or RPE.  That "moderate" pace is where I struggle the most in the pool, trying to find that "not quite comfortable but I can keep this up for a mile" feeling.

For me moderate would probably be about the point where I start needing to breathe on one side.  I could breathe bilaterally, but it would be more difficult.

Here's how Matt Fitzgerald recommends testing it.  I find it interesting just going HAM for 100, but it apparently works for a lot of people:

Interesting.  I've always seen doing 1K TT tests to set your T-pace and calculate from there.  I'd much rather do a 100 all-out than a 1K TT, that's for sure.

Happy Friday!!!  6 AM Masters:

25 SCM:

500 choice WU
7 x 50 kick (supposed to be 10x, but I'm a little slow...)
4 X 50 push pace descend on 1:15 (:56,:54,:52,:51)
10 x 75 F/B/F odds, B/F/B evens, all turns backstroke, on 2:00 (kinda all over the place, confused the heck out of the Garmin, too)
5 x 100 cruise pace (about 1:45/100y) on 2:05 (#3 was a little slow)
10 x 50 backstroke, dolphin kick first ~5 meters, on 1:30 (all between 1:11-1:15)
150 pull CD

2950 total, 1:30 in the pool - those backstroke sets are really time consuming

I'm starting to feel better at the end of these sessions....I guess that's good given I have two OLYs coming up.

Interesting idea. Using the 100 from the meet a few weeks ago some things seem rather close for me in looking at some recent workouts Matt has done.

I only remember swimming better, not actually feeling better. Just saying.

Hey!!!  I'm just happy making it through a 90 minute Masters session!!  :-)

Got in my n +2 yesterday...well, sorta.  It was just a short cool down swim and I wanted to hit 7K yards for the week.  500 meters more-or-less non stop at easy aerobic pace.

I swam for the first time in 2 1/2 weeks this morning.  I just took things fairly easy and did a cruise set of 40 x 50 without really pushing the pace too much.

Welcome back!

IM tonight. 3900 because of Arend's return.

Back on the wagon!

300 WU
5 x 50 on :50
5 x 100 on 1:30
5 x 200 pull on 3:00
5 x 100 on 1:30
5 x 50 on :45
200 CD

First set of 50s were :37/:38
100s were all right around 1:20
200s were descend 1 - 5 (2:41 - 2:35)
I was getting tired by the end of the second set of 50s and was drifting close to :39 by the end.

Right where you left off?

Masters had a mix of 200 swims and 150 pulls with some short, quick kicks in there. Tired from the swim volume and lack of sleep, bike workout had gone poorly too which usually is not a good sign. Felt a little off swimming, but still managed 2:31-2:35 on the 200's with a 2:50 si. And ~1:55 was kind of easy on 2:05 for the 150's. Had made sure to relax more in the warm-up, concentrating more on the range of motion and feel. Also kept that thought in mind throughout the workout. Seemed to help. 3,350 total and it actually seemed a bit short with the size of the other recent swims.

I'm swimming after work today, and it looks like it's going to be a nasty one...

WU: 350 @ low aerobic intensity
4 x 50 drill/swim, RI=0:10
MS: 3 x 400 @ threshold intensity, RI=1:00
4 x 200 @ threshold intensity, RI=0:30
8 x 25 @ speed intensity, RI=0:20
4 x 50 kick, RI=0:15
CD: 350 @ low aerobic intensity

3300m

Good week for me so far, got to n+1 already:

Monday:

all lanes were full, so I used the kiddie swim area, ~ 18M:

10' WU
5 x 72M on 1:30ish, in on 1:17 (1:38/100y pace)
5 x 72M pull/paddles on 1:30ish, in on 1:15 (1:35/100y pace)
4 x 36M speed on :50, in on :33 (1:22/100y pace)
3' CD

~ 1400M total

Tuesday:

swim with Mickella, 25 SCM:

500 WU mixed (swim,pull,back,pull,swim)
4 x 50 push pace on 1:10, in on :52 (1:35/100y pace)
200 pull cruise (3:39, 1:40 pace)
100 HARD (1:37, 1:28 pace)
4 x 25 all-out on :45, in on :21 (1:18 pace)
150 pull CD

1250M total

Wednesday:

Masters, 25SCM:

400 free, 350 IM SKDS WU
5 x 100 build on 2:05, in on 1:55 (1:45/100y pace)
300 kick (supposed to be 5 x 100, but I can't kick)
5 x 100 neg. split on 2:00, in on 1:55 (more like 2:10/1:57)
5 x 100 backstroke/free kick (got through 350)
200 pull CD

2600M total

Just ordered my wetsuit...going with Promotion sleeveless.

You guys are doing some solid work.  Great job.

I had three swims last week which is n+2.  Had a great swim yesterday and plan to go again today.  After figuring out my pacing for shorter, faster interval workouts I seem to be doing much better.  Did my 100's at 1:28 yesterday which is way faster than last year.  It is just about time to start hitting the lakes around here.  I love swimming in the lake and am curious how the off season work will translate to OWS.  First Oly is in four weeks.

N + 2 this morning at Masters:

25SCM, 2250 total:

500 free
4 x 75 IM KDS (back x 3, free)
5 x 50 push pace on 1:15, in on :50 (getting faster on these)
10 x 50 (25 free/25 back) on 1:30, in on high :50s
10 x 25 hard (odds free/evens back) on 1:00 (free's in on :22, back :30)
8 x 25 (breakout, build, easy, fast x 2) on 1:00
200 pull CD

This caps off my (sadly...) longest swim week ever at about 8200 yards.  I'm starting to feel some real gains in the pool...we'll see how that translates outdoors later this month.

Impressive, dude!  You're killing it!

Masters last night. Three times through this.

3 x 100 desc (1:30, 1:25, 1:20)

2 x 200 steady (2:45)

1 x 100 fastest (1:45)

The 100's were descending on a descending interval. The "steady" pacing was supposed to be closer to the faster 100's time, so not just "make" the interval. The "fastest" 100 should be just that, fastest one of the sets. That's not exactly how *I* got through each interval, but made it through better than touch-n-go on everything.

Got in N+2 again last week, including 4400 meters on Saturday while my Masters team was doing 100 x 100.  I also did a wetsuit 1K sorta-TT on Sunday morning with dead arms and came in around 19:00.  Starting to taper for my OLY next weekend.

Oh, and I'm at 75K yards for the year, which is more than all of 2013.