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2014-04-15 11:34 PM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

Trying to remember how much the draft can help? Continued moving right along, but tonight was really fast. Had 3 big guys in front, thinking they're all like 220-230 some. Leaving every 5", but the guy right before me tends to go a bit early at 6-7".



2014-04-16 3:41 AM
in reply to: popsracer

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Subject: RE: n + 1 swim challenge

Originally posted by popsracer

Originally posted by msteiner

I was merely a N this week.  I swam during lunch today to get myself back on track.  Due to the time crunch, I had to compress the set some:

350m WU

5x50m drill/swim

10x100 moderate RI:5

3x150 VO2 RI:60

5x50 Kick

100m CD

2400m total

 

The VO2 was supposed to be 6, but I was getting limited in time, and I wanted to make sure I got the kick portion in.

I'm curious how you get in 2400 meters during lunch.  For me, the pool is about a mile from my office.  If I am quick, I can walk out to my car, drive to the pool, change, shower and be in the pool in about 15 minutes.  Same for my return.  I'm lucky then to have 30-35 minutes in the water.  Thus I'm only getting 1600-1800 yard in.  What is your lunch swim timeline like?

My total swim time was ~44 min including rest

http://connect.garmin.com/activity/480663852

 I do take an extended lunch (~1.5hr) and inhale a sandwich to make it happen.

2014-04-16 7:39 AM
in reply to: switch

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Subject: RE: n + 1 swim challenge

Originally posted by switch

Purpose: Birthday set!

40 x 100 leaving on the 1:40
Came in at 1:30-1:31 for 30, and a handful at 1:29 and 1:32/33.

I'm very pumped. This is a real accomplishment for me given where I started 1.5 years ago and how much I "hated" swimming for the first six months of trying. I believe this is also my biggest single session ever. Yay!

I believe this is technically week 5 of the challenge, and it was supposed to only go for four weeks, but it sounds like a lot of people have successfully increased their swim frequency and many have also increased their endurance or times!  Go us!  I had a craptastic week last week and was n - 2 from sickness, but I am having a strong week this far and hope to rally.  Good luck everyone!

W00t!!!!!  Happy 40th and a GREAT swim!!!

2014-04-16 7:48 AM
in reply to: jmhpsu93

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Northern IL
Subject: RE: n + 1 swim challenge

Originally posted by jmhpsu93

Originally posted by switch

Purpose: Birthday set!

40 x 100 leaving on the 1:40
Came in at 1:30-1:31 for 30, and a handful at 1:29 and 1:32/33.

I'm very pumped. This is a real accomplishment for me given where I started 1.5 years ago and how much I "hated" swimming for the first six months of trying. I believe this is also my biggest single session ever. Yay!

I believe this is technically week 5 of the challenge, and it was supposed to only go for four weeks, but it sounds like a lot of people have successfully increased their swim frequency and many have also increased their endurance or times!  Go us!  I had a craptastic week last week and was n - 2 from sickness, but I am having a strong week this far and hope to rally.  Good luck everyone!

W00t!!!!!  Happy 40th and a GREAT swim!!!

Yeah, lotta reps to get in on that one!

2014-04-16 7:53 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

Yesterday afternoon's session:

50 SCM:
purpose:  endurance, pacing on a moderate effort

500 SKIPS WU
4 x 50 push pace on 1:10, in on :52-:54, 1:37/100y pace (:53,:56,:55,:54)
1' recovery
4 x 200 moderate on 4:30, in on 4:02, 1:50 pace (4:05,4:04,4:03,4:03)
1' recovery
4 x 50 pull/paddles on 1:05, in on :52, 1:35 pace (avg :53)
100 pull CD

1800 total, ~45 min in the pool

This was a solid swim set for me...it was my second workout of the day, following the hardest non-race run session I've had in a while and a good strength session.  The purpose of the workout is to try to develop my moderate pacing, which is probably the weakest part of my swim speed curve right now. 

+1 on sticking with the N+1 group, though you owe me a "get yo' azz on the bike" challenge group, Elesa!

2014-04-16 7:55 AM
in reply to: jmhpsu93

Master
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Northern IL
Subject: RE: n + 1 swim challenge

Originally posted by jmhpsu93

+1 on sticking with the N+1 group, though you owe me a "get yo' azz on the bike" challenge group, Elesa!

+1 to that! Though I probably couldn't do it.



2014-04-16 8:07 AM
in reply to: brigby1

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Subject: RE: n + 1 swim challenge

Originally posted by brigby1

Originally posted by jmhpsu93

Originally posted by switch

Purpose: Birthday set!

40 x 100 leaving on the 1:40
Came in at 1:30-1:31 for 30, and a handful at 1:29 and 1:32/33.

I'm very pumped. This is a real accomplishment for me given where I started 1.5 years ago and how much I "hated" swimming for the first six months of trying. I believe this is also my biggest single session ever. Yay!

I believe this is technically week 5 of the challenge, and it was supposed to only go for four weeks, but it sounds like a lot of people have successfully increased their swim frequency and many have also increased their endurance or times!  Go us!  I had a craptastic week last week and was n - 2 from sickness, but I am having a strong week this far and hope to rally.  Good luck everyone!

W00t!!!!!  Happy 40th and a GREAT swim!!!

Yeah, lotta reps to get in on that one!

Thanks for the birthday wishes everyone.  Except Ben.  Punk;P

2014-04-16 8:19 AM
in reply to: brigby1

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Subject: RE: n + 1 swim challenge

Originally posted by brigby1

Originally posted by jmhpsu93

+1 on sticking with the N+1 group, though you owe me a "get yo' azz on the bike" challenge group, Elesa!

+1 to that! Though I probably couldn't do it.

<hangs head> I still haven't gotten back on the bike. My husband did, however, rescue it from the farm, so there's that.  Baby steps. 

I love the challenges.  It's a very cool thing about BT.  I've learned more by doing them than through any other forum or medium, except maybe experience itself. 

Salty and I have been discussing a longish-term challenge group that would be purpose based and reflective that could encompass all three disciplines.  I will flesh out the details with her this week and post it, with the goal of it starting up the week after Boston.  For those of you who don't know Salty, she is an incredible runner  and is sitting very pretty for a fast BM (Boston Marathon) and M PR on Monday.  I will be e-stalking her all day. Watching the BM for me is what I imagine watching the Superbowl or the World Series is for many.  If you haven't ever watched one start to finish,  I highly recommend it.  And stalking Salty, of course.

 

2014-04-16 8:59 AM
in reply to: switch

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Subject: RE: n + 1 swim challenge
Today's workout equals n for the week. The +1 is going to be a challenge with two nights of Little League, two nights of Church, soccer, three more bike sessions, two more run session and preparing for my wife's family to come over on Sunday. I'm going to try to sneak it in Friday night about 8:30 but I'm not making any promises. Here's today's Workout:

200 Warm Up
6x100 - 50 Drill/50 Swim
8x50 - Sprint Kick (w/fins on :60)

300 - Descending
200 - @ 30TT Pace
100 - 4x25 Sprint (5s rest)

100 - @ 1:30 (w/fins)
200 - Faster than 30TT Pace
300 - @ 30TT Pace

200 Pull
100 Cool Down

2700 Total
2014-04-18 8:06 AM
in reply to: BigN321

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Subject: RE: n + 1 swim challenge

Looks like I'm the only one still swimming. 

Today's Masters workout:

25 SCM, 3200M total, 1:25 in the pool

500 choice WU
5 x 100 (50 drill/50 swim - catch-up x 3, 3/4 catch-up x 2, fist)
5 x (4 x 100 - descend per set):
   set 1: baseline "smooth" stroke count on 2:15 (avg strokes 46.5, avg 1:42/100y)
   set 2: add extra dolphin kick on 2:10 (49, 1:44)
   set 3: add 1 stroke per length on 2:10 (50, 1:41)
   set 4: add extra dolphin kick on 2:05 (53.5, 1:44)
   set 5: add 1 stroke per length on 2:05 (54, 1:45)
30"-1' RBS
200 pull CD

This kicked my azz pretty good.  The point of the whole session was to work on getting faster by quickening your stroke count.  Welp, I got the more strokes thing down just fine, but my times stayed pretty much the same if not going up a bit from fatigue. 

2014-04-18 8:34 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

I've been having a suck week for swimming!  I'm going to have swim during lunch today and once during the weekend to make my 'n'.  Blah!



2014-04-18 9:14 AM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

This week's n + 1 puts me at about 6700 yards for the week, the most for me in almost a year and something like my 5th largest volume week ever.  I jumped volume about 18% from last week, which is a little more than I wanted to but coach beat us down this morning at Masters.  I'm hoping by the summer I can get in 8-10K a week steady, but we'll see how the next six weeks goes.

2014-04-18 9:15 AM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge

I haven't been to the pool all week as I was travelling for work.  The pool is only open for a few hours today and I'm probably not going to get there.  

2014-04-18 9:29 AM
in reply to: jmhpsu93

Master
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Northern IL
Subject: RE: n + 1 swim challenge

Originally posted by jmhpsu93

This week's n + 1 puts me at about 6700 yards for the week, the most for me in almost a year and something like my 5th largest volume week ever.  I jumped volume about 18% from last week, which is a little more than I wanted to but coach beat us down this morning at Masters.  I'm hoping by the summer I can get in 8-10K a week steady, but we'll see how the next six weeks goes.

You know it's good for you.

2014-04-18 2:13 PM
in reply to: brigby1

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Subject: RE: n + 1 swim challenge

Got swim #2 in the week finally!

350 WU

5x50 drill/swim

5x200 moderate

5x100 moderate

4x50 kick

200 CD

2500m total

The purpose of the swim is getting base yardage in and actually getting a swim in this week.

2014-04-18 9:51 PM
in reply to: switch

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Subject: RE: n + 1 swim challenge
I had a bunch of stuff to do this afternoon so I just took it off work, got everything I needed to do done AND got my +1 swim in. Since today reswam my 400TT from the first week. My baseline was 7:31 (1:53/100y) four weeks ago. Today I finished in 6:45 (1:41/100). HUGE IMPROVEMENT! Obviously all the catch/pull work I've been doing has been paying off. I was very excited about the 400 time. Here's today's workout in full:

300 Warm Up
400 TT (6:45 - 1:41/100)
4x150 - 50 Non-Free/100 Free
4x150 Pull - 50 Shark Drill/100 Regular
4x50 - Descend stroke count 1-4
4x150 Pull - 50 FAST!/100 Smooth
300 Cool Down

3000 Yards Total

Happy Easter Friends! Have a great weekend.


2014-04-19 5:13 AM
in reply to: BigN321

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Subject: RE: n + 1 swim challenge

Originally posted by BigN321 I had a bunch of stuff to do this afternoon so I just took it off work, got everything I needed to do done AND got my +1 swim in. Since today reswam my 400TT from the first week. My baseline was 7:31 (1:53/100y) four weeks ago. Today I finished in 6:45 (1:41/100). HUGE IMPROVEMENT! Obviously all the catch/pull work I've been doing has been paying off. I was very excited about the 400 time. Here's today's workout in full: 300 Warm Up 400 TT (6:45 - 1:41/100) 4x150 - 50 Non-Free/100 Free 4x150 Pull - 50 Shark Drill/100 Regular 4x50 - Descend stroke count 1-4 4x150 Pull - 50 FAST!/100 Smooth 300 Cool Down 3000 Yards Total Happy Easter Friends! Have a great weekend.

Wow Brian, that's a massive improvement, congratulations!!!

2014-04-19 11:46 PM
in reply to: axteraa

Master
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50005000100100
Northern IL
Subject: RE: n + 1 swim challenge

Missing tomorrow as Masters is cancelled, so won't make "n" this time. But was able to get more in this past week on other ones, so the weekly total is still up there.

2014-04-21 7:42 AM
in reply to: brigby1

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Subject: RE: n + 1 swim challenge

REALLY didn't want to get out of bed this morning, but dragged myself over to the pool:

20SCY:

600 SKIPS WU
10 x 40 on :50, in @ :35, 1:28/100y pace (first 6 @ :35, next 3 @ :36-37, last @ :33)
200 CD

1200 total, 30 min-ish in pool

Those 40 repeats felt strong...I was able to hold high 1:20s/100y while still feeling in control.

2014-04-21 8:41 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge
I had a hard time getting up as well this morning. I had to cut my warm-up and cool down short. Here's the workout:

100 Warm Up
6x75 - 50 Drill/100 Build
2x50 - Sprint Kick

3x10 Min Continuous Swim
1 - @ 100 Pace (1:49) (550y)
2 - Sprint Kick 50 every 100 (550y)
3 - 25 Sprint every 150 (500y)

200 Pull

2450 Total
2014-04-21 9:53 AM
in reply to: axteraa

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Subject: RE: n + 1 swim challenge

Originally posted by axteraa

Originally posted by BigN321 I had a bunch of stuff to do this afternoon so I just took it off work, got everything I needed to do done AND got my +1 swim in. Since today reswam my 400TT from the first week. My baseline was 7:31 (1:53/100y) four weeks ago. Today I finished in 6:45 (1:41/100). HUGE IMPROVEMENT! Obviously all the catch/pull work I've been doing has been paying off. I was very excited about the 400 time. Here's today's workout in full: 300 Warm Up 400 TT (6:45 - 1:41/100) 4x150 - 50 Non-Free/100 Free 4x150 Pull - 50 Shark Drill/100 Regular 4x50 - Descend stroke count 1-4 4x150 Pull - 50 FAST!/100 Smooth 300 Cool Down 3000 Yards Total Happy Easter Friends! Have a great weekend.

Wow Brian, that's a massive improvement, congratulations!!!

Yes, Brian!  So awesome!

 



2014-04-21 9:54 AM
in reply to: jmhpsu93

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Subject: RE: n + 1 swim challenge

Originally posted by jmhpsu93

REALLY didn't want to get out of bed this morning, but dragged myself over to the pool:

20SCY:

600 SKIPS WU
10 x 40 on :50, in @ :35, 1:28/100y pace (first 6 @ :35, next 3 @ :36-37, last @ :33)
200 CD

1200 total, 30 min-ish in pool

Those 40 repeats felt strong...I was able to hold high 1:20s/100y while still feeling in control.

Good job gettingup and getting it done--and look at that pace!  There it is!

2014-04-22 10:39 AM
in reply to: 0

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Subject: RE: n + 1 swim challenge

Swam 3250m last night.  It's been a minute, since i did a set over 3k.  Here was the workout:

350 WU

5x50 drill/swim

10x100 moderate RI:5

7x150 VO2 RI: 1:15

250m kick

350 CD

http://connect.garmin.com/activity/484742190

The 100's I came in on average at 1:32/100m (1:24/100yd).  I feel like I need to TT sometime soon, as that's faster than my 1kTT.  Not bad for having very little rest between the 100's

The 150's at VO2 I came in on average at 1:26/100m or 1:19/100yd, which I felt was perfect for creating that feeling that comes with VO2 efforts.  I ended up averaging 1:30s rest after each one, because they were simply that tough.  Pushing off for the third lap each time came with a feeling of fatigue.  I was tired towards the end.

However, being able to hit those paces after the 1k portion of the workout tells me that I'm swimming stronger than I probably ever have.  I got a few more weeks until Memphis in May, so I'll see how much I can improve until then.

 



Edited by msteiner 2014-04-22 10:40 AM
2014-04-22 12:40 PM
in reply to: msteiner

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Subject: RE: n + 1 swim challenge
Originally posted by msteiner

Swam 3250m last night.  It's been a minute, since i did a set over 3k.  Here was the workout:

350 WU

5x50 drill/swim

10x100 moderate RI:5

7x150 VO2 RI: 1:15

250m kick

350 CD

http://connect.garmin.com/activity/484742190

The 100's I came in on average at 1:32/100m (1:24/100yd).  I feel like I need to TT sometime soon, as that's faster than my 1kTT.  Not bad for having very little rest between the 100's

The 150's at VO2 I came in on average at 1:26/100m or 1:19/100yd, which I felt was perfect for creating that feeling that comes with VO2 efforts.  I ended up averaging 1:30s rest after each one, because they were simply that tough.  Pushing off for the third lap each time came with a feeling of fatigue.  I was tired towards the end.

However, being able to hit those paces after the 1k portion of the workout tells me that I'm swimming stronger than I probably ever have.  I got a few more weeks until Memphis in May, so I'll see how much I can improve until then.

 

This looks like a really good set Matt, and it sounds like your swimming is going great! It's going to be fun to "watch" you race this season. Nice job
2014-04-23 7:53 AM
in reply to: switch

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Subject: RE: n + 1 swim challenge

Yesterday afternoon's set:

25 SCM, 1850 total
purpose:  endurance, extend to longer intervals
500 SKIPS WU
4 x 50 "push" pace on 1:15, in on :53, ~1:37/100y pace(:54,:53,:52,:52)
3 x 250 moderate on 5:30, in under 5:00, ~1:48 pace(4:59,4:59,4:58)
6 x 50 pull/paddles on 1:10, in on :52, 1:35 pace (:52,:53,:52,:51,:51,:50)
100 pull CD

Considering the hard track workout I had at 6 AM, I was pleased with the pacing.

What I'm trying to work on in particular in this type of swim set is trying to keep a consistent pace and hold form as I begin to fatigue.  My stroke count was almost identical the first two 250s, and then it went up a little the third.

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