Tri related splish splash notes

pgibbo

shotgunmcos wrote: »

Whats up with that CSS calculator? Say you put in your 400 time and a 200 time and it gives x.xx/100m but if you put in same 400 and faster 200 it gives a higher CSS

Looks like it is weighted towards the 400 time. I had a look at the source code and it does some funky maths based on both. I guess it makes sense that it's weighted towards the longer distance. Confusing all the same

interested

17/02/10 PM

1000 f/s warm up
6 * 200 f/s pull with paddles on 3
6 * 100 f/s pull with paddles on 1.30
300 easy swim down

3100

Not in a rush to go to the pool this evening but glad I went - stretched throughout 200's keeping stroke long and pace even.

interested

18/02/10

1000 f/s warm up
12 * 100 IM on 1.45
200 easy f/s swim down

2400

IM set is always a useful way to get through a session when Im not feeling too great. Especially 100's ...most of them were either just under or coming in at 1.35. I notice that my f/s feels better at the end of each one but that just could be due to the miserable breastroke that I have.

interested

19/02/10

1000 f/s warm up
8 * 200 f/s pull with paddles on 3
200 easy swim down

2800

More of the same sort of stuff this morning - a little bit tired but this is to be expected at the end of the week. Need new belt for drag belt for next block of work so times are likely to increase over the next while - as will the distances to some extent. Ho hum.

pgibbo

interested wrote: »

An interesting read, and kinda summarises the whole 'dont swim as fast as you can, swim as well as you can' for triathlon

I hadnt heard the phrase 'Critical Swim Speed' (I would have thought it was the speed required to stay afloat )

http://www.swimsmooth.com/training.html

Did the swim test today. Not happy with the results but at least it's a starting point for my training. First time I've ever done more than a 100m timetrial. Phelps can hold off on quaking in his shoes for a while more! Will try and retest every 6 weeks or so to see how I'm going.

interested

pgibbo wrote: »

Did the swim test today. Not happy with the results but at least it's a starting point for my training. First time I've ever done more than a 100m timetrial. Phelps can hold off on quaking in his shoes for a while more! Will try and retest every 6 weeks or so to see how I'm going.

Good stuff. One word of advice though ... especially since we're talking swim-for-triathlon - is that the conditions you may find yourself in 6 weeks from now may vary ... plus you'll have done running / biking etc ... that may or may not effect the outcome of repetitive benchmark testing like you're trying to do.

If in 6 weeks time you are swimming well and feeling better in the water and equal the time you did to day with less of a perceived effort then you're going well. In a race situation you'll go faster ... and then comes the question .. should you try to swim faster ????? 2 mins gained on a 750 swim with X amount of effort may have a negative impact on the bike and run ... you gotta love triathlon as a sport

Enjoy the weekend

pgibbo

interested wrote: »

Good stuff. One word of advice though ... especially since we're talking swim-for-triathlon - is that the conditions you may find yourself in 6 weeks from now may vary ... plus you'll have done running / biking etc ... that may or may not effect the outcome of repetitive benchmark testing like you're trying to do.

If in 6 weeks time you are swimming well and feeling better in the water and equal the time you did to day with less of a perceived effort then you're going well. In a race situation you'll go faster ... and then comes the question .. should you try to swim faster ????? 2 mins gained on a 750 swim with X amount of effort may have a negative impact on the bike and run ... you gotta love triathlon as a sport

Enjoy the weekend

LOL...so true. A very frustrating sport. I guess I have had a heavy enough week so far - 2 runs (1 track & 1 recovery), 2 swims including the timetrial, 1 turbo session, 1 gym session and 2 Karate classes.

Have a great weekend yourself. As ever, thanks for the pointers.

interested

20/02/10

1000 f/s warm up
8 * 200 f/s on 3
200 easy

2800

Good set of 2's. Water was very warm in the pool - pretty tired at the end of this because of it.

interested

22/02/10

1000 f/s warm up
10 * 100 f/s on 1.30


2000

Skipped the swim down with kilkee entry in mind. Otherwise Ill be onto MCOS

.... and done ... now for coffee

pgibbo

Did you get in to Kilkee? Frustrated the hell out of me this morning. Maybe that's why it's the Hell of the West. Better luck next time for me, I hope

interested

pgibbo wrote: »

Did you get in to Kilkee? Frustrated the hell out of me this morning. Maybe that's why it's the Hell of the West. Better luck next time for me, I hope

yeah - managed to grab a spot. Crazy stuff ... the 200 entries went in 10 mins or so. The tip of logging into an existing active europe account is a good one btw ... unfortunately mentioning it after all the spots have gone aint much help to you.

interested

23/02/10

400 f/s warm up
6 * 200 f/s pull with paddles on 3
8 * 100 IM on 1.45
200 f/s easy swim down

2600

Found the mix of 200's pull and 100's IM pretty good this morning. The 100's were done coming in around 1.30 so good rest and able to push the f/s leg.

interested

23/02/10 PM

600 f/s warm up.

6 * 200 f/s on 3
3 * 400 f/s on 6
6 * 200 f/s on 3

300 f/s swim down

4500

Good long session - 200's were around 2.40 pace, 400's were around 5.40.

interested

24/02/10

1000 fs warm up
3 * 400 f/s pull with paddles on 6
300 easy swim down

2500

Used session to stretch out after last night. Shoulders in good shape - all well - just general tiredness but nothing some good sleep wont help with.

interested

25/02/10

400 f/s warm up
5 * 400 f/s pull with paddles on 6

2400

Good steady pull session - keeping stroke long - concentrating on good stroke all the way through.

interested

26/02/10

800 f/s warm up
2 * 400 f/s pull with paddles on 6
8 * 100 IM on 1.45
100 easy swim down

2500

real life getting in the way of rest - really starting to show these days. ho hum.
felt sluggish throughout. not a good day.

interested

28/02/10

2000 f/s warm up
10 * 100 f/s pull with paddles on 1.40
8 * 50's fs on 60
300 easy

3700

Long warm after a longish bike this morning. 100's done with lots of rest - coming in around 1.15/1.20. Couldnt move all that fast on 50's - last 2 were 35's but should be closer to 30's. Probably alot to do with the repetitive longer distances in recent months.

interested

01/03/10

1000 f/s warm up
10 * 100's f/s pull with paddles on 1.30
200 easy + 400 assorted stroke drills

2600

Good session - fully recovered from the weekend which is good.

interested

02/03/10

1000 f/s warm up
3 * 400 f/s pull with paddles on 6
300 easy swim down

2500

Nice loose session - arms felt a little tired for some reason - need to ensure I get some stretches done in the evenings.

interested

02/03/10 PM

800 f/s warm up

20 min timed swim
1450 + 12.5 metres
1st 400 @ 5.25
2nd / 3rd 400 @ 5.20

4 * 150 f/s pull with paddles on 2.20
4 * 100 f/s on 1.30
4 * 75 f/s on 1.10
4 * 50 f/s on 60

300 swim down

4100

20 min swim is designed to see how far you can swim in an amount of time. Pace was good - started steady and built into it ... had good view of clock during this and was happy to see some consistent 400 times. 35m short of 1500 in 20 mins is reasonably good considering I hadnt rested for something like this so ...
Remainder of session was spent trying to avoid calf cramps.

interested

03/03/10

1000 f/s warm up
12 * 100 f/s pull with paddles on 1.30
200 easy

2400

Used as a recovery session from last night. Shoulders a little tired and just tired in general this morning.

interested

04/03/10

1000 f/s warm up
6 * 100 IM on 1.45
8 * 50 desc 1-8 on 60
200 easy

2200

Short sessions, pushed IM's and 50's down to 32 - sore calf from bad cramp tuesday night is proving a little harder to shake than it should.

griffin100

35m short of 1500 in 20 mins is reasonably good

ppfftt......it's all right I suppose.........:P

A question - when you're pushing for a good time in the pool do you push hard off the wall at the turn (assuming you dont tumble turn)? Is there an advantage to doing this? I ask as I've two pool swims tri's coming up and when I train I make a point of not pushing off the wall at the turnaround as I feel like its 'cheating' - I touch the wall turn around and go again. Is there an advantage to pushing off the wall and gliding for a few metres before starting to stroke again? Will this gain me a few seconds overall? (again I'm grasping at straws here).

interested

griffin100 wrote: »

ppfftt......it's all right I suppose.........:P

Thanks chief will try to finish out the 1500 next time out.

A question - when you're pushing for a good time in the pool do you push hard off the wall at the turn (assuming you dont tumble turn)? Is there an advantage to doing this? I ask as I've two pool swims tri's coming up and when I train I make a point of not pushing off the wall at the turnaround as I feel like its 'cheating' - I touch the wall turn around and go again. Is there an advantage to pushing off the wall and gliding for a few metres before starting to stroke again? Will this gain me a few seconds overall? (again I'm grasping at straws here).

Short answer. Absolutely - tumble turn, dolphin kick(s), using the turn as much as possible to maintain momentum - Ive literally done millions of them and it was something that was mandatory as a swimmer.

Its probably very harsh but I tend to see people touching the walls with their hands, panting and then pushing off as 'resting' or plain blasphemy From a triathlon point of view many see the ability to tumble turn as an unnecessary skill (alot like some of their views on the necessity to kick) - but to ensure you're getting the most from your time in the pool - and continuously swimming - Id encourage people to bite the bullet and learn to tumble. It takes a bit of getting used to and you'll most likely amuse onlookers .. but then we wear lycra alot .. outside in irish summers so hey ...

griffin100

Thanks chief will try to finish out the 1500 next time out.

I'll try and do one of these 20 minute thingys over the weekened and see how far I get

Its probably very harsh but I tend to see people touching the walls with their hands, panting and then pushing off as 'resting' or plain blasphemy From a triathlon point of view many see the ability to tumble turn as an unnecessary skill (alot like some of their views on the necessity to kick) - but to ensure you're getting the most from your time in the pool - and continuously swimming - Id encourage people to bite the bullet and learn to tumble. It takes a bit of getting used to and you'll most likely amuse onlookers .. but then we wear lycra alot .. outside in irish summers so hey ...

Harsh - no; True - yes. I try not to take a breath on the turn by touchng the wall and spinning around to go again but as I get tired......

Me and tumble turns will go together like a rhino in a tutu........I think I'll leave off trying this until the pool is empty.....(...off to spend a quiet friday looking at tumble turn videos on youtube)

El Director

interested wrote: »

......ability to tumble turn as an unnecessary skill (alot like some of their views on the necessity to kick)

My coach has totally converted me on this. I was wondering, I can only manage 50m kick in 1:15, which is a big improvement on 2 mins which was where i was at at christmas. But i just cannot get it below 1:15, would you have any advice/drills t help? Coach said he is going to build 10x50 kick into all my session for the next few weeks, hopefully this will help.

Thanks and you're swimming times and distances are something to be very envious of! Keep it up! How's the running and cycling going?

interested

05/03/10

1000 f/s easy warm up
10 * 100 f/s on 1.45 pull with paddles
200 drills

2200

Used as a recovery swim after long bike. 145km devils glen, shay elliot, slieve maan heading south but an unreal day in the sunshine - and not it work

interested

07/03/10

400 easy warm up

750 TT - 9.59

50 easy

1200

Annual club TT. Hadnt expected to be swimming early and stuff in 2 bowels of cereal which didnt help matters. Out on 1.13 - a series of 1.20~ to follow = through 400 on 5.16 - so all good.

interested

08/03/10

1000 f/s warm up
10 * 100 f/s pull with paddles on 1.30
200 easy

2200

Used as a recovery session from the weekend. Energy levels shot this morning. Scary when I find myself at work for a rest

interested

griffin100 wrote: »

I'll try and do one of these 20 minute thingys over the weekened and see how far I get

They're nothing to worry about and not always something to trust but they can be a useful measure of progress / swim fitness. Come April and May it'll be about translating all the pool effort into the open water swims.

Harsh - no; True - yes. I try not to take a breath on the turn by touchng the wall and spinning around to go again but as I get tired......

Me and tumble turns will go together like a rhino in a tutu........I think I'll leave off trying this until the pool is empty.....(...off to spend a quiet friday looking at tumble turn videos on youtube)

Theres a few methods of teaching people to tumble turn but none are really appropriate for online communication - what I would say though is at the end of your swim move away from the wall ... and just roll - tucking your head into your chest and stomach and roll forward - breath out through your nose to avoid that nasty nose rush (I get a similar sensation when taking too much wasabe ) = and use your hands to help the rotation by sculling.

When you're happy'ish with this and the pool is empty then you can turn around, face the wall ... stand about 3 arm lengths from the wall, lie up on the water and do 1 roll - stretch your feet out to touch the wall (scull with your hands) - when you feel it with your feet just push off (on your back).

A f/s tumble turn is just this with a twist ... literally ... when you get the feel of swimming in ... flipping ... letting your feet hit the wall ... and pushing off on your back ... try ... flipping ... letting your feet hit the wall ... and twisting slighly (to your right or left) so that you push off the wall on your side or front ...

Dont forget to gently blow out through your nose to avoid that wasabe feel