login
Fred D Mentor Group Part III (Page 32)
-
No new posts
|
 2012-10-16 3:59 PM in reply to: #4433790 |
 Subject: RE: Fred D Mentor Group Part IIIFYI, Bryan's Kona race report is up. I didn't think they would allow him to post a report since it's formatted like a forum thread, but it's there... |
| 2012-10-16 3:59 PM in reply to: #4456435 |
Melon Presser  52116   | Subject: RE: Fred D Mentor Group Part III GoFaster - 2012-10-17 4:50 AM TriAya - 2012-10-16 4:16 PM My open-water coach (my form coach is none other than the most illustrious, greatest, truly most phenomenal athlete and possibly human of all time Miss Sheila I have her book - I just need to read it...I figure once I do that should be good for 10sec/100. Thereabouts. At least in improvement It's best read, digested, and implemented a bit at a time. It seems simple, but it's rich. I know the book, the author, and how it was created pretty well ... ask if you have any questions or want any further insights, technique refinements, suggestions, blah blah blah. |
... too bad I never swim enough to frickin' IMPLEMENT ... ) 
| 2012-10-16 4:30 PM in reply to: #4455955 |
Champion 6656   | Subject: RE: Fred D Mentor Group Part III TriAya - 2012-10-16 11:47 AM mndymond - 2012-10-16 11:40 PM Coming back from the land of pneumonia. Plan on getting back into the OR tomorrow. Surgery has been very accommodating though. So that's good. I slept 13hrs last night. Planning on getting a short walk in today to get back into things. Two very wise things. Glad you're recovering well. I did my walk. It went alright I suppose. Haha. I'm ready for bed again. |
| 2012-10-16 4:40 PM in reply to: #4456194 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D Mentor Group Part III tri808 - 2012-10-16 3:45 PM spudone - 2012-10-16 9:20 AM tri808 - 2012-10-16 12:13 PM Good news on the swimming front for me. While I'm not swimming as much volume as I was hoping to, I'm definately working on the intensity. My 10x100's are showing some good improvement and I have a much better feel in the water. My problem in the water is that I have two speeds: too fast and too slow. I'm making an effort to bring my cruising speed up into a middle range. Flat out 100yd I hit 1:02 last week, and I'm still not healthy. But put me in a 1500 and watch that tail off into the 1:45-2:00 range Wow...that's quite a difference. I think I did a 1800y TT @ 1:38 pace earlier this year, but my fastest 100 ever is 1:18 from last year. What I like to do to figure out my thresh hold swim 100 pace is; 3x100 as fast as I can with :10 recovery in between. Then get the average time. The last time I did that was :58, 1:00, 1:02 My fastest 1:00 was :56 a couple of years ago. Next spring will see waht that will bring.
Edited by tasr 2012-10-16 4:43 PM |
| 2012-10-16 4:42 PM in reply to: #4456562 |
Melon Presser 52116 | Subject: RE: Fred D Mentor Group Part III tasr - 2012-10-17 5:40 AM spudone - 2012-10-16 3:20 PM tri808 - 2012-10-16 12:13 PM Good news on the swimming front for me. While I'm not swimming as much volume as I was hoping to, I'm definately working on the intensity. My 10x100's are showing some good improvement and I have a much better feel in the water. My problem in the water is that I have two speeds: too fast and too slow. I'm making an effort to bring my cruising speed up into a middle range. Flat out 100yd I hit 1:02 last week, and I'm still not healthy. But put me in a 1500 and watch that tail off into the 1:45-2:00 range What I like to do to figure out my thresh hold swim 100 pace is; 3x100 as fast as I can with :10 recovery in between. Then get the average time. Okay, Capt. Sparrow Not a bad idea. I might play with that after Busso. |
| 2012-10-16 4:44 PM in reply to: #4456562 |
| Master 5557 , California | Subject: RE: Fred D Mentor Group Part III tasr - 2012-10-16 2:40 PM spudone - 2012-10-16 3:20 PM tri808 - 2012-10-16 12:13 PM Good news on the swimming front for me. While I'm not swimming as much volume as I was hoping to, I'm definately working on the intensity. My 10x100's are showing some good improvement and I have a much better feel in the water. My problem in the water is that I have two speeds: too fast and too slow. I'm making an effort to bring my cruising speed up into a middle range. Flat out 100yd I hit 1:02 last week, and I'm still not healthy. But put me in a 1500 and watch that tail off into the 1:45-2:00 range
What I like to do to figure out my thresh hold swim 100 pace is; 3x100 as fast as I can with :10 recovery in between. Then get the average time. Cool I'm gonna try that. One drill (if you can call it that) I used last week was breaking up my work into blocks of 600. super easy: 3x200 @ 4:00 Adjust pacing to your own capability. As the workout goes on, you're speeding up. But shortening the sets as your form gets more ragged. |
| 2012-10-16 4:45 PM in reply to: #4456568 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D Mentor Group Part III TriAya - 2012-10-16 5:42 PM tasr - 2012-10-17 5:40 AM spudone - 2012-10-16 3:20 PM tri808 - 2012-10-16 12:13 PM Good news on the swimming front for me. While I'm not swimming as much volume as I was hoping to, I'm definately working on the intensity. My 10x100's are showing some good improvement and I have a much better feel in the water. My problem in the water is that I have two speeds: too fast and too slow. I'm making an effort to bring my cruising speed up into a middle range. Flat out 100yd I hit 1:02 last week, and I'm still not healthy. But put me in a 1500 and watch that tail off into the 1:45-2:00 range What I like to do to figure out my thresh hold swim 100 pace is; 3x100 as fast as I can with :10 recovery in between. Then get the average time. Okay, Capt. Sparrow Not a bad idea. I might play with that after Busso. Arrrrrrrr........ btw I edited that post
|
| 2012-10-16 5:27 PM in reply to: #4456569 |
Melon Presser 52116 | Subject: RE: Fred D Mentor Group Part III spudone - 2012-10-17 5:44 AM tasr - 2012-10-16 2:40 PM spudone - 2012-10-16 3:20 PM tri808 - 2012-10-16 12:13 PM Good news on the swimming front for me. While I'm not swimming as much volume as I was hoping to, I'm definately working on the intensity. My 10x100's are showing some good improvement and I have a much better feel in the water. My problem in the water is that I have two speeds: too fast and too slow. I'm making an effort to bring my cruising speed up into a middle range. Flat out 100yd I hit 1:02 last week, and I'm still not healthy. But put me in a 1500 and watch that tail off into the 1:45-2:00 range
What I like to do to figure out my thresh hold swim 100 pace is; 3x100 as fast as I can with :10 recovery in between. Then get the average time. Cool I'm gonna try that. One drill (if you can call it that) I used last week was breaking up my work into blocks of 600. super easy: 3x200 @ 4:00 Adjust pacing to your own capability. As the workout goes on, you're speeding up. But shortening the sets as your form gets more ragged. One of my faves ever. Each set is 600 (even I can count like that) and 600, 300, 200, 150, 100, 75, 50, 25 in a 25yd/m pool are all possibilities. Sometimes all in the same workout |
| 2012-10-16 5:32 PM in reply to: #4455813 |
| Payson, AZ | Subject: RE: Fred D Mentor Group Part III spudone - 2012-10-16 9:43 AM bzgl40 - 2012-10-16 9:38 AM I WILL bike today. No, really, I will... That's what I said about swimming, then I overslept. I suppose I can go in the evening... *grumble* I went and got my ride in, such that it was. Your up Man, it doesn't take long to lose bike fitness. oh, wait, it has been a long time since I have been on the bike. Took forever for my legs to warm up. And then I went the mountain bike route so I had that extra challenge on me. Short and sweet but all I had time for today and it was way more then I did yesterday |
| 2012-10-16 6:09 PM in reply to: #4456569 |
| Subject: RE: Fred D Mentor Group Part III spudone - 2012-10-16 11:44 AM tasr - 2012-10-16 2:40 PM spudone - 2012-10-16 3:20 PM tri808 - 2012-10-16 12:13 PM Good news on the swimming front for me. While I'm not swimming as much volume as I was hoping to, I'm definately working on the intensity. My 10x100's are showing some good improvement and I have a much better feel in the water. My problem in the water is that I have two speeds: too fast and too slow. I'm making an effort to bring my cruising speed up into a middle range. Flat out 100yd I hit 1:02 last week, and I'm still not healthy. But put me in a 1500 and watch that tail off into the 1:45-2:00 range
What I like to do to figure out my thresh hold swim 100 pace is; 3x100 as fast as I can with :10 recovery in between. Then get the average time. Cool I'm gonna try that. One drill (if you can call it that) I used last week was breaking up my work into blocks of 600. super easy: 3x200 @ 4:00 Adjust pacing to your own capability. As the workout goes on, you're speeding up. But shortening the sets as your form gets more ragged. I like that workout...I might try that on Wednesday. I've been mostly doing 10x100 @ 1:45 then 10x50 @ :55. But I'm pretty tired by the time I even start the 10x50's. So I may try |
| 2012-10-16 6:28 PM in reply to: #4456569 |
| Payson, AZ | Subject: RE: Fred D Mentor Group Part III spudone - 2012-10-16 2:44 PM One drill (if you can call it that) I used last week was breaking up my work into blocks of 600. super easy: 3x200 @ 4:00 Adjust pacing to your own capability. As the workout goes on, you're speeding up. But shortening the sets as your form gets more ragged. I did Mark Allen training for my last HIM and a lot of their swim sets were setup very similar. |
| 2012-10-16 6:48 PM in reply to: #4456680 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Fred D Mentor Group Part III Although everyone has probably seen them as I post them in lots of swim threads, here are two of my favourite swim sets: 40x50 on half of t-pace plus 5s as 16 with every 4th fast 12 with every 3rd fast 8 with every 2nd fast 4 all fast 4x800 at just slower than the-pace as 800 with 30s rest 2x400 with 15s between 400s and 30s at end 4x200 with 10s between 200s and 30s at end 8x100 with 5s between 100s Goal is to hit all at same pace Shane |
| 2012-10-16 6:59 PM in reply to: #4456697 |
| Subject: RE: Fred D Mentor Group Part III gsmacleod - 2012-10-16 1:48 PM Although everyone has probably seen them as I post them in lots of swim threads, here are two of my favourite swim sets: 40x50 on half of t-pace plus 5s as 16 with every 4th fast 12 with every 3rd fast 8 with every 2nd fast 4 all fast 4x800 at just slower than the-pace as 800 with 30s rest 2x400 with 15s between 400s and 30s at end 4x200 with 10s between 200s and 30s at end 8x100 with 5s between 100s Goal is to hit all at same pace Shane Shane...what % slower than threshold pace are we talking about. If threshold is 1:40 (100 seconds), are you shooting for 1:45 (5%)? |
| 2012-10-16 7:22 PM in reply to: #4456708 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Fred D Mentor Group Part III tri808 - 2012-10-16 8:59 PM gsmacleod - 2012-10-16 1:48 PM Although everyone has probably seen them as I post them in lots of swim threads, here are two of my favourite swim sets: 40x50 on half of t-pace plus 5s as 16 with every 4th fast 12 with every 3rd fast 8 with every 2nd fast 4 all fast 4x800 at just slower than the-pace as 800 with 30s rest 2x400 with 15s between 400s and 30s at end 4x200 with 10s between 200s and 30s at end 8x100 with 5s between 100s Goal is to hit all at same pace Shane Shane...what % slower than threshold pace are we talking about. If threshold is 1:40 (100 seconds), are you shooting for 1:45 (5%)? Yeah, somewhere around there. Some athletes can basically sit at t -pace the whole time while others will do better to start about 5% slower the first time and adjust accordingly. Shane |
| 2012-10-16 8:53 PM in reply to: #4456697 |
Champion 7595 Columbia, South Carolina | Subject: RE: Fred D Mentor Group Part III gsmacleod - 2012-10-16 7:48 PMAlthough everyone has probably seen them as I post them in lots of swim threads, here are two of my favourite swim sets:40x50 on half of t-pace plus 5s as16 with every 4th fast12 with every 3rd fast8 with every 2nd fast 4 all fast 4x800 at just slower than the-pace as 800 with 30s rest2x400 with 15s between 400s and 30s at end4x200 with 10s between 200s and 30s at end8x100 with 5s between 100s Goal is to hit all at same paceShane I was introduced to that first set by a local (and very quick) triathlete a few years ago. It is one of my favorites because it kind of lures you in to what turns out to be a crushingly hard effort. That's what I need in swimming. If it is too hard at the outset, I just give up. That's my main character flaw as a triathlete... The second set has a similar quality. I think you introduced me to that set! |
| 2012-10-16 9:22 PM in reply to: #4456825 |
| Subject: RE: Fred D Mentor Group Part III For those of you who don't browse TT very much, it seems as though there is a Short Course Mentor Group that will be starting up maybe tomorrow. Sounds like a lot of experienced folks are interested in chiming in...so it might be another safe haven for all of us to play. |
| 2012-10-16 11:32 PM in reply to: #4456697 |
Elite 7783 PEI, Canada | Subject: RE: Fred D Mentor Group Part III gsmacleod - 2012-10-16 8:48 PM Although everyone has probably seen them as I post them in lots of swim threads, here are two of my favourite swim sets: 40x50 on half of t-pace plus 5s as 16 with every 4th fast 12 with every 3rd fast 8 with every 2nd fast 4 all fast 4x800 at just slower than the-pace as 800 with 30s rest 2x400 with 15s between 400s and 30s at end 4x200 with 10s between 200s and 30s at end 8x100 with 5s between 100s Goal is to hit all at same pace Shane Set #1 - so much pain and suffering - one of my favorites! Set #2 - this doesn't sound so hard but I've never attempted it.... I suppose given the length of the set it has to get pretty tough towards the end. |
| 2012-10-17 1:26 AM in reply to: #4456969 |
| Subject: RE: Fred D Mentor Group Part III axteraa - 2012-10-16 6:32 PM gsmacleod - 2012-10-16 8:48 PM Although everyone has probably seen them as I post them in lots of swim threads, here are two of my favourite swim sets: 40x50 on half of t-pace plus 5s as 16 with every 4th fast 12 with every 3rd fast 8 with every 2nd fast 4 all fast 4x800 at just slower than the-pace as 800 with 30s rest 2x400 with 15s between 400s and 30s at end 4x200 with 10s between 200s and 30s at end 8x100 with 5s between 100s Goal is to hit all at same pace Shane Set #1 - so much pain and suffering - one of my favorites! Set #2 - this doesn't sound so hard but I've never attempted it.... I suppose given the length of the set it has to get pretty tough towards the end. Second one doesn't sound that hard until you think about the fact that you're swimming 3200 yards near threshold pace. I think of threshold as something you hold for 1000-1500y...so yeah...the short rest will likely be needed. Only one way to find out! |
| 2012-10-17 5:53 AM in reply to: #4456969 |
Master 2621 Mechanicsburg, PA | Subject: RE: Fred D Mentor Group Part III axteraa - 2012-10-17 12:32 AM gsmacleod - 2012-10-16 8:48 PM Although everyone has probably seen them as I post them in lots of swim threads, here are two of my favourite swim sets: 40x50 on half of t-pace plus 5s as 16 with every 4th fast 12 with every 3rd fast 8 with every 2nd fast 4 all fast 4x800 at just slower than the-pace as 800 with 30s rest 2x400 with 15s between 400s and 30s at end 4x200 with 10s between 200s and 30s at end 8x100 with 5s between 100s Goal is to hit all at same pace Shane Set #1 - so much pain and suffering - one of my favorites! Set #2 - this doesn't sound so hard but I've never attempted it.... I suppose given the length of the set it has to get pretty tough towards the end.
Shane or Arend, Thanks
|
| 2012-10-17 6:05 AM in reply to: #4457061 |
Elite 7783 PEI, Canada | Subject: RE: Fred D Mentor Group Part III tasr - 2012-10-17 7:53 AM Shane or Arend, Thanks
For me, the difference between fast and the rest would probably be 5-6 seconds. I would cruise the 50s ~36/37 (I'm talking for me, not an answer to your first question) and then the fast would be 31/32. At least initially - by the end of the set it's unlikely that I would still be able to maintain 31s and it would probably drift to 32/33 and the non fast 50s may drift to 38s as well. |
| 2012-10-17 8:31 AM in reply to: #4457061 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Fred D Mentor Group Part III tasr - 2012-10-17 7:53 AM To do this work out 40x50 on half of t-pace plus 5s as 16 with every 4th fast 12 with every 3rd fast 8 with every 2nd fast 4 all fast If my T pace per 100 is 1:15 (maybe) then half is :37+:05=:42 Then when should I come in :37? How fast is fast :35 or is this just RPE? Thanks
Normally I'll use increments of 5s to make working with the pace clock easier - so I would try 45s for the first time you do this and if that is too easy, then try 40s the next time. I would aim to be touching the 50s on 37-38s as much as possible and then 35 or faster (this will depend on what gears the athlete has - for a typical triathlete, probably a 2-3s differential and for a swimmer, probably 6-8s). When I was doing these, I would normally do them on the 50 (at the best I was 1:30/100m at threshold) and would touch on the 45-46 for most and 40-41 for the fast ones. Shane |
| 2012-10-17 8:32 AM in reply to: #4456969 |
Champion 9407 Montague Gold Mines, Nova Scotia | Subject: RE: Fred D Mentor Group Part III axteraa - 2012-10-17 1:32 AM Set #2 - this doesn't sound so hard but I've never attempted it.... I suppose given the length of the set it has to get pretty tough towards the end. That's exactly what I thought when I first saw it but it is sneaky hard. The first 800 is easy, the 2x400s are okay and after that I was struggling to hang on to form and pace. Shane |
| 2012-10-17 9:14 AM in reply to: #4454176 |
Veteran 337 | Subject: RE: Fred D Mentor Group Part III TriAya - 2012-10-15 1:23 PM I'm sorry, I can't remember if I welcomed you or not, but ... DOGGY!!!!! :) :) :)
Thanks!...we have two of them - love them both. Wish I had a fraction of their speed and endurance. Signing off for the moment...getting ready to travel to Wilimington for B2B. It is a nine and a half hour drive! |
| 2012-10-17 2:42 PM in reply to: #4456333 |
Melon Presser 52116 | Subject: RE: Fred D Mentor Group Part III TriAya - 2012-10-17 4:16 AM I'm right where you are. I can even pull down to sub-1:20 for a couple of 100m repeats (provided they're at the beginning or stuck in the middle of a set). But pretty much, it's 1:40-2:00 for open water. And you're right--it's really just putting the time in and being willing to be uncomfortable for a good bit of it. That said, not really a priority right now. After Busso. My open-water coach (my form coach is none other than the most illustrious, greatest, truly most phenomenal athlete and possibly human of all time Miss Sheila He's an amazing human, too. Played polo for UCLA, then later held several Masters pool records. For the last 15 years or so he's battled Chronic Fatigue Syndrome (yes, there's other things it could be, of course) and set a bunch of open-water world records raising money for various charities, most of them Indonesian-based (but also some biggies like UNICEF). So he gets me. Monte (the OWS coach) and I sometimes go swimming together with Manta rays ... he took this picture a few times ago but I just got it from him now Perspective puts the ray in front of me, but still, they really are that huge.
|
| 2012-10-17 3:21 PM in reply to: #4433790 |
| Subject: RE: Fred D Mentor Group Part III Wow...that's a great picture Yanti. I used to spend a lot of time out in the ocean when I was fishing with my dad. I took for granted the times when the dolphins would swim right up alongside our boat. Once saw a 20 ft whale shark swim right under us and a humpback whale breach and do a back roll about 100 yards from us. Came out of nowhere and scared the crap out of me. Edited by tri808 2012-10-17 3:22 PM |
|
|
|
|
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK