400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ 56
1x100 recovery
2x50 @ 56
1x100 recovery
2x50 @ 57
1x100 recovery
+
800m - 2x:
2x400 - 9:35, 9:51
+
200m - 1x:
2x50 @ Hard
1x100 recovery
+
1x100
1x50 Chill (was supposed to be 2x but ran out of time)


Ok, So adding sprint efforts I think it gonna do the trick to get faster over the next few weeks. I think just swimming hard is what I've needed to do but was focuses on just getting enough endurance built up. Now this is probably a short term thing and I need to get into masters...but dude it's expensive lol.

---

Washed up footy player turned Triathlete.

Basic maintenance 3300 SCY in my 60 minute slot

1000FR 14:07 200K
4x200IM on 3:20 (2:58-3:03)
4x50K on 1:15
4x200P on 3:00 (2:30-2:35)
4x50K on 1:15
100 drill/warm down

PR 200m (open turns) today - 2:52.5

The 50m splits were around 40.5, 44.0, 44.0, and 44.0

I fell asleep on that second 50m. My road to 2:50 is 40-42-44-44, methinks.

This is good news for a 6:07 400m attempt on Saturday. I think 2:52 lines up with 6:07.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

I’ll predict 6:04.8. 2:58/3:06. Good luck

3 mi walk, 3.5 mi bike (those were both doing errands), 2300m swim

4 x [500 swim + 50 kick] 7:56, 7:36, 7:21, 7:14
100 kick c/d

those times are for the 500, not the 500 and the kick (I wish)

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Question for the fishes out there

I did a mainset yesterday of 20 x 50 on 55, coming in with 20 sec. rest for all of them. 35 seconds each, SCY. Felt like a race pace effort, so working hard but not going into Sprint mode.

Is this set ok for determining pacing in a 1000 yd TT and could be used as a benchmark test set? Would I be able to get a good ballpark estimate just by adding 2 sec. to each 50 for flip turns, and say that target TT pace should be 1:14/100

---

Dominic Pollizzi

I use the swim pace calculator http://swimpacecalculator.com/

The more sample points the better - I typically do a 100 and 400 to get a good spread and an accurate reflection of the regression to forecast the longer distances.

Would I be able to get a good ballpark estimate just by adding 2 sec. to each 50 for flip turns, and say that target TT pace should be 1:14/100 //

Considering all the things that are different in a tt race(suit, rest, psyche), I think a 1;14 pace going out(after a 1;11/12 on the first dive 100) is a reasonable goal, provided you do not other test sets(like the regression set already mentioned) You will know by around 600 or so if the pace was too slow, or too fast. In one case you will suffer horribly to the finish, in the other you will be able to make up for most of the slower start and feel great at the end....Let us know how it goes, we are of similar speeds and it would be fun for me to do your 50's set and compare it to what I just did in a 1k race...


Pacing distance events can be tricky, and the consequences not at all pleasant if messed up...

Monday: recovery swim following Sunday's race.

3x [ 100 kick, 200 with ankle band] with paddles on both
6x50 cruise

2200scy total

Wed: go fast before my latest shave wears off completely

200 FAST (1:55.6)
4x50 easy
4x[100 FAST, 2x50 easy] ranged from 55.4-55.7

2x200 pull, easy
100 cruise

2500scy

Friday likely to be something like 5x500 threshold effort.

---

-----

I think thats a little too much rest to determine pacing you can almost fully recover in 20 seconds. I would think that a test set of 100s @ 1:30 would be better. I do 50s a day or 2 before the meet to work on my pace but just to get it dialed in and not wear myself out.

Sweet Jesus.

Maybe I'll shave. :)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Another first run yesterday, so really sore today, more that I should be too. So opted for a big distance day in my hour slot:

3x100s@1;40(1;24/23/19)2x100IM kick@2;00(1;55/52)
2000pull hardish@26;00(25;25--6;27/6;21/6;18/6;19)
500IM kick@10;00(9;35)
500pull@7;00 trying to hold 2k pace(6;20)100IM kick@2;00(1;55)
6x50buoy@;50(39's)
3900SCY in 59;30

400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ 56
1x100 recovery
2x50 @ 56
1x100 recovery
2x50 @ 54
1x100 recovery
+
800m - 2x:
2x400 @ 9:05
+
200m - 1x:
2x50 @ 58
1x100 recovery
+
3x100
2x50 Chill


So, not calling this a breakthrough. But I think the hard sprint efforts have helped me get faster in a short time. There was some advice on here awhile back where someone asked if they should attempt to swim slowly but focusing on form. The responses seemed to be no, swim fast because you're at least practicing that. My shoulder rotation was a lot better today. Definitely the most I've swam inside an hour other than a 70.3. Feeling really good about it. It's only 250 more meters than Tuesday in about four more minutes.

---

Washed up footy player turned Triathlete.

Almost looks like a swim workout. Over time you should be able to get rid of those recovery 100s and replace it with more hard swimming. Keep it up.

For the 20x50 on 55. I agree with comment made that 10x100 on 1:30 is a better test to indicate your 1000 time.

Last swim of Sept. 3300 SCY
1000FR 14:23, 200k
8x100IM in 1:45 (1:30-32), 4x50K
8x100P on 1:30 (1:15-8), 4x50K
100 easy