Author: bill

Friday Night (16/02/2018) – 12 x 100

Friday Night (16/02/2018) – 12 x 100

The main set this last Friday evening was a 12 x 100 set and of those the first four were swum as freestyle. We did these on 1:40, which meant not necessarily a great deal of rest but enough given that we were only swimming four of these. What I found interesting was the times / effort involved in this broken 400 compared to the previous Wednesday’s 400 timed swim. And the fact that the broken 400 were all swum between 1:15 and 1:17 compared to the 1:27 pace of Wednesday.

And, yes I am well aware that a broken swim is not the same as a straight 400, and also that on Friday’s I am not wearing my drag shorts. But the difference between the two is huge – at least 10s per 100M.

Set Distance Cumulative Description
10 x 750 750 750 Odd FR. Even another stroke
12 x 100 1,200 1,950 4 x 100 FR, 4 x 100 Fly/FR and 4 x 100 IM
10 x 50 500 2,450 Kick – 5 x 50 FL, 5 x 50 FR
2 x 250 500 2,9500 Pull: 1 x 25, 1 x 50, 1 x 75 and 1 x 100 (twice)
Wednesday Night (14/02/2018) – Slow Timed 400

Wednesday Night (14/02/2018) – Slow Timed 400

Last night we had timed 400 thrown into the mix. And, well, it was pretty slow. Which is disappointing, coming in with 5:49, which is 1:27 pace, which is a bit poor! Perhaps I can blame my drag shorts and it was really 5:30. But not the best, really.

Set Distance Cumulative Description
1 x 500 500 500 EZ
8 x 100 800 1300 Swum as 1 x 25 (12.5 breakout and 12.5 max), then reduce to EZ
1 x 400 400 1700 Timed
8 x 50 400 2100 Fast up; EZ back
1 x 100 100 2,200 EZ

The 8 x 100 were actually really quite hard!

Wednesday Night (07/02/2018) – A Bit of Umph

Wednesday Night (07/02/2018) – A Bit of Umph

Last night’s session was short in terms of distance and because of this I decided to put a bit more into the main swim portions. Starting from the warm up (with repeats on 3:15, we dropped this to 3:00 – still comfortable warm up pace). And this moved on to the main swim sections (200 repeats) where I worked on swimming around the 2:45 mark (slightly faster when using paddles).

So to the set…

Set Distance Cumulative Description
3 x 150 450 450 EZ. 1 x 100FR, 1 x 50BK
4 x 25 100 550 Max effort. 1 & 3FLY, 2 & 4FR
2 x 200 400 950 Negative split
4 x 25 100 1050 Hypoxic (breathing every 7)
2 x 200 400 1,450 Pull on even pace
2 x 50 100 1,550 Max effort, fly
1 x 400 400 1,950 Technique
1 x 200 200 2,150 EZ
Friday Night (02/02/2018) – Showing off?

Friday Night (02/02/2018) – Showing off?

Friday was a good session and showed the difference between wearing drag shorts and not – at least it did when I am swimming well. I ended up swimming in lane 8 – the fast lane, as the slowest of four. So I needed to swim fast (for me) just to make sure I wasn’t holding anyone up. As a result the 100 FR swims were all sub 1:20 (which is fast for me).

Set Distance Cumulative Description
1 x 900 900 900 Swum as 8, 7, 6, …, 1 (even FR, odd BK) with 30 rest
12 x 100 1,200 2,100 Swum as 3 sets of 4. Sets 1 and 3 as FR, set 2 as choice (I did mix of EZ Fly & FR)
3 x 250 Pull 750 2,850 Swum as 1 x 25; 1 x 50; 1 x 75; 1 x 100
10 x 50 kick 500 3,350 2 x 50 of each and 2 choice
4 x 25 from blocks 100 3,450 Sprint 2 x Fly, 2 x FR
Wednesday Night (31/01/2018) – Tumble Turns

Wednesday Night (31/01/2018) – Tumble Turns

Last nights session included some drill / technique work as various people had asked for help with tumble turns.  This meant that the actual swim session was much shorter than usual – because doing half length and turns takes time.  In terms of actual swimming it was a straight forward 2K set.

Set Distance Cumulative Description
20 x 25 500 500 EZ FR on 0:30
3 x 200 600 1,100 Each swum as 25 hard; 75 hypoxic (3, 5, 7); 25 EZ; 75 hard
Turns Push of 10, 8, 6, 4 strokes and tumble turn.  Hard swim back.
6 x 100 IM (or FR) 600 1,700 IM
1 x 200 FR 200 1,900 EZ
Do drag shorts make a difference?

Do drag shorts make a difference?

My last couple of swims this week (High Peak Tri and Macc Masters) got me thinking about this question.

I made a decision, at the beginning of this year, that “all” my Wednesday (High Peak) swims would be with drag shorts. But when swimming in Macc I don’t wear them, just normal training trunks.

Whilst being under the weather for most of January with flu / cold stuff, which makes swimming more challenging, I have really struggled to “swim well” on Wednesdays. And by that I guess I mean, I have not been particularly happy with a number of key focus points:

  • Strokes per length
  • Perceived effort
  • Average 100 meter time

Each of these has been pretty grim. My effort-to-reward ration is low, I seem to be averaging 17 / 18 strokes per length and my 100 meter time is around the 1:30 mark.

No, compare that with Macc last Friday. In Macc, as I have said, I don’t wear drag shorts – just trunks. The main reason for this, is that in general the two lanes I swim in at Macc tend to have faster swimmers than with the High Peak. On those occasions (like Friday) when I have to swim in the “fast” lane – they are fast. Much faster than I am, so any additional drag is not so good, as I struggle to keep up at the best of times.

Anyway this last Friday, there were just the two of us in the fast lane and the session was mainly shorter (100 and 50 meter) sets. And what I noticed from this session was that for each of the three metrics above I scored much better than I did for Wednesday.

Averaging around 15 strokes per length, swimming consistently under 1:30 (the descending 50s I typically went from 41 down to 35). And the final 200 with “good technique” was a little over 2:40.
So my non scientific research thus far says “yes” drag shorts do make a difference.

Friday Night (26/01/2018)

Friday Night (26/01/2018)

Finally back for an evening of swimming with Macclesfield Masters. These are traditional Masters sessions – so there is a decent amount of middle distance work and distance in general – especially as these are 90 minute sessions.

I enjoyed this one and it allowed an “interesting” comparison with my Wednesday efforts, because whilst on Wednesday I wear a pair of drag shorts, on Friday I don’t.

Not sure whether this makes much of a difference, but certainly I swim a lot faster (or may be, keep what speed I have for longer) than I do on Wednesdays.

Set Distance Cumulative Description
1 x 750 750 750 Swum as 3 x 250 (50 FR, 50 BK, 50 Fly drill)
5 x 200 1,000 1,750 Swum as 4 x 50 descending. 1, 3 & 5 FR. 2 & 4 BK.
2 x 350 Pull 700 2,450 Swum as 2 x 25, 2 x 50, 2 x 100
12 x 75 drill 900 3,350 Swum as 6 x FL, 4 x FR, 2 x BK.
1 x 200 FR 200 3,550 Good technique
1 x 100 100 3,650 EZ
Wednesday Night (24/01/2018)

Wednesday Night (24/01/2018)

Busy night last night – some 26 swimmers. Still suffering from this cold virus, so swimming still a challenge. The set was a good mix of short / middle distance work

Set Distance Cumulative Description
1 x 400 400 400 EZ
4 times 1,400 1,800
1 x 200 200 90%
1 x 100 100 70%
1 x 50 50 Max
8 x 75 600 2,400 1 x DPS; 1 x sighting; 1 x max
1 x 100 100 2,500 EZ
Wednesday Night (17/01/2018)

Wednesday Night (17/01/2018)

Wednesday night is High Peak Triathlon night.  Since Christmas the swim time has changed to an early 19:00 and the sessions at the moment are well subscribed (4 a lane in most cases).

Last night, me coming off a week of man-flu, was a bit grim.  Swimming felt really slow and tiring, which is to be expected after 10 days of inactivity.  However, given the 10K looming on the horizon I kind of was hoping that I’d be swimming better than I was.

Set Distance Cumulative Description
1 x 400 400 400 EZ
5 x 200 1,000 1,400 3 swum as fartlek, 2 as steady
6 x 100 300 1,700 Swum in pairs as 2 x 50 IM
4 x 50 kick 200 1,900 I hate kick
1 x 200 200 2,100 EZ