Fred D's Ironman/Half-Ironman focused Mentor Group --CLOSED (Page 65)

Thank you Elaine!
 
I need to focus on the bike as well.

Question for the Group:

So what it your take on 10x50’s fast with 2:00 rest.

BackGround:

Yesterday I swam with fellow triathlete that is being coached.  Her main race this year is IMLP and 70.3 Championship.  The main set in the swim (her workout) was 10x50 fast on 2:00.  She said it was told to her to build power.  Even thou this is the first time ever I swam any 50’s in a swim workout and would hit :34-:35 consistently.  It seemed pretty easy overall with that much rest.  I don’t think I was capable of swim a faster split maybe later if I work on 50’. 
 
 
Thanks

Love those sets. They make me want to puke! If it feels to easy, swim harder

But seriously, I believe that they are beneficial. They're a good main set on occasion. I was a sprinter in college, so it was a set that came up a fair amount. For triathlon, I'd say their main purpose is to work on that feeling of digging deep to catch up to a set of feet, get out of a crowded spot in a swim, or pass someone. 

Well, it was not what i had hoped for, but at least it is a baseline for the future

short story is 5min power is in the 400W area, 20min power was 341W and FTP is 325W

started late 9:30pm and i had 2 fans, one ceiling and on box fan, but i was still really hot, when i started the room temp was 70* and when i was done it was 75*

my 5 min power is really good, but as my test shows, it reflects pretty accurately how i train, i probably coulda went a little harder, but it was a good effort. I am good at short all out efforts, but without rest, my power fades the longer i have to go at threshold.

http://www.trainerroad.com/cycling/rides/28460

that is the link if anyone is interested, lemme know what you think.

Nice job!  testing is hard.  I think you have only done one previous TR workout so I think after you do some more workouts and have a better idea of what you can realistic hold power wise for the 20 minutes your FTP will be higher.  The variation in your power throughout the 20 minute test looks a little sporadic.  I think it is just because you did not know what power you could realisticaly hold for the full 20.  This is also why I am in favor of doing a few workouts on TR before testing.

You are right though..it gives you a baseline.  Drink a beer tonight . 

that is some fish like times!!!!  Great work!!!

Yes Fred, I think I would do the 10x50's fast on 2:00 again.  Then I would like to try them like this 10x50's fast on 1:30.
 
The whole workout was very different from what I normally do.  I like that.  It kind of shows my weaknesses.  I try to do things I don’t like but the problem is I end up liking them.  Take hill climbing (cycling) 15 years ago I didn’t like that at all.  Now show me a hill and I am on it. 
 
What I found to be the hardest in the whole workout (below) was the 5x100yds kick/fins.  Maybe my legs were very tired from the CT ride the night before with the Vo2 sets.  Maybe I don’t do that long of a kick sets, maybe I didn’t use a kick board or that my fins are short and heavy.  I don’t know yet what it was but it hurt. 
 
 
This was her workout she presented:
 
300yds FR
300yds IM
4x50 on :50
10x50 on2:00
100yds FR EZ
400yds Pull w/paddles
5x100yds kick/fins
200yds FR CD
 
2500yds Total
 
 
This was what I did:
 
600yds FR
4x50 on :50 (:45)
10x50 on2:00(:34-:35)
100yds FR EZ
400yds Pull w/paddles
5x100yds kick/fins
500yds FR
200yds FR CD
 
3000yds Total

Long bike day.  Actually, brick day.  I might even do the run this time.    Promises to be another chilly ride with the temps only at 39 right now.  Hoping the sun comes up, it's been pretty cloudy lately.  I can always bundle up though.

What does everyone else got going today? 

Chris- tough swim set- I heard the Tri club I swim with from time to time they do 80 x 25 all outs- don't know what the rest is but has to be draining!