Beer Drinker Appreciation Society (BDAS)--OPEN (Page 49)

That's the magic formula, at least for me.  You could also do some swim-specific strength training but this isn't really the right time in a training cycle for that. 

Make sure the swim workouts align towards your goal distance (Oly, right?).  So do lots of 100 repeats slightly faster than you figure you're going to swim the race, with about :10-12 sec rest after each interval.  A main set would be like:

Week 1:  4 X (5 x 100), :10 RBI, 1 minute rest between sets

Week 2:  3 X (7 x 100), :10 RBI, 1' RBS

Week 3:  2 X (10 x 100), :10 RBI, 1' RBS

Week 4:  1 X (20 x 100), :12 RBI

Progress from the first to the last over the four weeks, your 100 times should drop a little over the four weeks, but you're not looking to swim a faster 100, you're looking to swim a good 1500 and come out relatively fresh (which is why your main sets are all longer than your race distance).  That week 4 workout is mentally tough, but will get you in the right mindset for that almost a mile swim.

Good luck!

Sorry about that...RBI = Rest Between Intervals, RBS = Rest Between Sets

You'll typically have a pretty short rest between your sets of intervals, and then something longer between those sets.

As for modifying for the sprint, you still want to do 100 repeats but you'll do them a second or two faster maybe, and you may not need the full 2,000.  For me, anything less than 1500 isn't even worth dragging everything to the pool.  If you can manage the workouts as described above, I'd still do that and you'll be in great position to have a successful bike and run after the swim.

Good luck!

Welcome back! 

Back is progressing - still hurts but I'm also hitting the bike pretty hard and swimming and PT, too.  Glad you had an awesome time in Europe.

Cheers Jennifer :D

Thanks Mike. Great help as always :D

I managed to fall off my bike last Sunday & messed up my arm, so I have been going easy on the swimming this week, but getting back in tomorrow & will start to apply this. Cheers

Congratulations Ben and welcome to the club!  

Middle of the pack compared to the everyman group - I'd hardly call that a failure!  Many of us pride ourselves on being MOPs.  :D

Also - 350k?  That's like double a Grand Tour stage.  AS I recall, its through the mountains as well, right?  That's quite an undertaking, but should be the ride of a lifetime!

I'm here, I'm training, just quiet on the BT front.  No real excuse for that.  I am sad though that the manatee mentor group is squashing us in post count.

Ended up having a flu-like virus, which took me out of training for more than a week.  It's all gone now and I'm back at it with full strength.  Very happy to be back as well.  I am getting slower every year which stinks, so having lifeless energy levels from being sick was scaring me.  Two weeks out from my first road race since January's marathon, this will be a 5k with a craft beer tasting afterwards.  On my birthday.  Gotta have a beer 5k on your birthday right?  Then the week following (June 10th) is the tri I'm supposed to do with Dave.  I'm doing it, just not sure if Dave is I haven't heard from him.

Got rear ended last week and so apart from all the hassles dealing with the insurance and the body shop, now I need to start PT again for my neck from the whiplash.  Public Service Announcement - your phone can wait.  

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I was in front of the Suburban:

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Yes the woman driving the red car was not looking at the road and hit the back of a stopped 6000lb Suburban hard enough to do $5k in damage to my Subaru...

That really sucks!  Your poor WRX

Stuff like that makes me extremely nervous knowing that I often go out and ride my bike (i.e. don't have a metal cage for protection).  I try to ride in smart places and at smart times to combat that as much as possible.

I'm racing a 40k TT tomorrow.  I'm a little nervous about it!  Actually, scratch that....a lot nervous!  I was hoping to be up over 200W, but I don't think that's realistic, so I won't pace it that way initially....and if I'm feeling good 20k in, I'll try to bump it up.  The humidity has come back in force, and unfortunately, the past few weeks of riding days have happened to fall on cooler/dryer days, so I didn't really acclimate to it....so it's kind of a wildcard.

I will enjoy a pre-race beer tonight....and then it gets kinda ridiculous from there.  One of our local breweries is having their 3rd anniversary tomorrow night, so I'm going....and then on Sunday, there's a wine tasting/pairing that I'm interested in.  Next Sunday, there's a new brewery that's supposedly brewing amazing beers, and they're doing a free tasting.  And the following Saturday, one of the local bars is celebrating their first anniversary.

And then after that, I'm going to try to get a little stricter on the diet and beverage-enjoyment until Chattanooga in September.

Anyone else racing this weekend?  Or have fun training plans?

Originally posted by nicole14e Ugh, John that stinks! I looks like the Suburban made it out of there pretty well unscathed though Hope your neck is okay!

So how was Masters this morning? 

I plan on joining the group come summer, assuming my back gets its act together.  Swimming has caused the most inflammation so far, but I'll get there I suppose.

Wow John - UGH!  Hope you're OK.  Take it easy with the neck.  No swimming!!!  I had a neck issue take me out of swimming for like six months.  (yes, I know it's shocking that I was injured  ).

Thanks All.  For as much as having another car involved sucks, I'm glad it was the Suburban that took the brunt.  If the same car had hit me that hard with no buffer...  Makes me ill to think about since my little girl was in the back seat at the time!

Anyway was cleared by the dr to try swimming, and I did Wednesday and it went ok.  Was only a 30 min swim though will try for longer on Sunday.  Just over 3 weeks until Race Day with a 1/3 mile open water included...

Nicole - good luck tomorrow with the TT!!  I wish we had those around here...  And especially - have fun at all the upcoming beer events!

Glad everything is alright with the little one.  I bet that was really frightening.

Training will always be there - family trumps all.