n + 1 swim challenge (Page 3)

fartlek is changing the pace, or speed play. For the group I'm in, they have a set pattern for this across four intervals. fast/ez, ez/fast, fast, ez. So on the first two we're changing pace mid lap.

My workout and distance for today

WU: 350 @ low aerobic intensity
5 x 50 drill/swim
MS: 10 x 100 @ moderate aerobic intensity, RI=0:05
10 x 75 @ VO2max intensity, RI=0:45
5 x 50 kick
CD: 350 @ low aerobic intensity

2950m total

My swims are for the most part coming from my Olympic tri plan from Matt Fitzgerald.  He labels this swim as "swim base + lactate".  The 100's are pretty fundamental for triathletes, and the 75's at a harder effort level are meant to push me a little harder after putting some work in.  At least that's my assumption. 

I'm in the "build phase" of my training, so my yardage is going to start creeping up.

that's a good workout.  The OCD in me would have done an extra 50 for the CD to get to 3000.  

If you made it to the pool in the first place!

Ughh!  I had hoped to get my "n" workout in today but someone decided to schedule meetings that conflict with my window for mid-day pool time.  Just got to get in two a week and tomorrow looks open so keeping my fingers crossed. 

Ahem, I also would have felt compelled to hit 3000.

Strong work, Nancy :)

How are those legs feeling after your speedy race Steve?

Mikey, I appreciate that you are asking these questions.  I need a course on the lingo too. 

Ben and Arend are two of the most patient (and knowledgeable) teachers on the board.

Originally posted by switch

Originally posted by popsracer

Ughh!  I had hoped to get my "n" workout in today but someone decided to schedule meetings that conflict with my window for mid-day pool time.  Just got to get in two a week and tomorrow looks open so keeping my fingers crossed. 

I will keep my fingers crossed for you   First week of the n +1 swim challenge and my favorite pool is closed and I have 3/3 kids with strep!  Dang it.

How are those legs feeling after your speedy race Steve?

Well, I didn't want the race to interfere with my marathon build so I slogged out 12.7 miles the next day.  It was really tough.

Sorry to hear about your kids and the directional mishap on your run.  That looked like a really, really tough run with slush and mud.  We need Spring!! 

The update on my run mishap is that I had posted a similar message on my tri team's board and the RD responded.  He said a lot of people DNFed because of the trails and a number DQd/missed the turn/had course nav problems.  Two directional signs came down, and volunteers that were supposed to be directing people didn't stay their post.  Apparently he's even giving refunds to people who had course nav problems.

Now I have to go back next year and beat the stupid thing :)

It is very nice of them to all get it together :)  I hate to put this out there, as I'll probably jinx myself, but I have never been diagnosed with strep. 

2200yds, 2/7

Purpose: work on quick turnover/stroke rate and timing.

Thanks.

I'm still learning about set design, so not sure if it's a well-designed or "smart" set, but it was what I felt I could do today and still adhere to the "purpose" of my session--quick(er), smooth turnover.  I would say my efforts during the set were about 85%, but a solid 4-5 sec/100 below my CSS.  It felt good, but the higher stroke rate definitely feels harder in my arms/lats, and I liked that extra oxygen during those kick sets :)

3/7. Purpose: work on flip turns
WU S/K/P
3 x (10 x 50) on 1:00, coming in between :39-:42 for all. 100 kick between sets.
CD

First session I've worked flip turns as a "purpose".  They got better at the end, but are still mostly slower than my open turns.  Once I started really actively using my arms to flip, they got noticeably better. My streamline is pretty much non-existent.  Must work on that.

Fishes, do you flutter or dolphin kick out of a freestyle flip turn?

I'm not a fish, but I flutter.  I don't know how dolphin kicking works.

Is "no" a valid response?  

If it were a short race or TT or something that I cared about the time, I would dolphin kick but to be honest when I am training I mostly just do a good streamlined push off the wall and start swimming.  I find dolphin kicking uses a lot of energy (likely because I don't practice it regularly).

Did you see the thread on ST about flip turns?  There were a couple of good videos in it.

Originally posted by axteraa

Originally posted by switch

3/7. Purpose: work on flip turns
WU S/K/P
3 x (10 x 50) on 1:00, coming in between :39-:42 for all. 100 kick between sets.
CD

First session I've worked flip turns as a "purpose".  They got better at the end, but are still mostly slower than my open turns.  Once I started really actively using my arms to flip, they got noticeably better. My streamline is pretty much non-existent.  Must work on that.

Fishes, do you flutter or dolphin kick out of a freestyle flip turn?

 

Is "no" a valid response?  

If it were a short race or TT or something that I cared about the time, I would dolphin kick but to be honest when I am training I mostly just do a good streamlined push off the wall and start swimming.  I find dolphin kicking uses a lot of energy (likely because I don't practice it regularly).

Did you see the thread on ST about flip turns?  There were a couple of good videos in it.

No is definitely valid if that's what you do.  I'm guessing you've got a *little* more momentum coming out of your turns than I do :)

I'll go find the ST thread. Thanks!

Cracked the ice for the week and got in my "n" workout.  Three days left to get +1 so should make it.

I only use a dolphin kick off the wall if I'm feeling particularly frisky (which isn't often) or if there is an attractive dolphin in the lane next me that I am trying to impress (even less often).  Usually just like to get into my normal stroke as soon as possible.