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OS - OCT SWIM HACK

CarlCarl
in Group Discussion-OUT SEASON-OCTOBER CREW

 This is for us in the Oct OS doing the swim hack.  This am all I worked on again were the drills.  I am getting across the 25 yard pool in 16 strokes.  I think I read somewhere 13 is ideal but not sure.  If anybody is versed on this please write something up.

My stroke coach filmed me and when I get tired my right elbow is dropping and killing my catch.  So today he had me lay on a kick board, snorkel in mouth and we concentrated on dropping the fingers, wrists, forearms, then pull.  Found it kind of hard without rolling the upper body but it will come in time.  

My 1000 TT last year started around 19 min and my last test was 15:48.  Looking to be under 15 come the end of this OS.  My first race of the year is IM St. George and would like to have a great swim even though I hear the water is 50 some degree's.  

Well enjoy.

Comments

  • Coach PatrickCoach Patrick
    I personally really like Rich's description of looking out over your arm and starting the catch then when you can, with your back, than when you are flatter and end up using your smaller shoulder muscles, etc.
  • LynneJLynneJ
    Did a swim lesson/clinic this weekend in Kona with Karlyn Pipes-Neilsen. Think its going to help a lot as I was doing a lot of stuff to waste energy. Easy swimming with focus on changes today but it'll take time for the changes to truly set. I'll swim now that I have time but suspect that it'll be the first to go when time becomes an issue in Dec and Feb.

    Lynne
  • CarlCarl
    I worked on the drills again this am and really getting frustrated with my right elbow dropping. In time I know but .........damn
  • CarlCarl
    Well after a 10 day episode of no swimming it seemed really hard today. If I went all OS without swimming I would be in trouble come the flip to IM training. Only 2500 yards today but it just seemed hard. Swimming again tomorrow followed by an hour of Yoga in prep for Sats 22 mile run!
  • LynneJLynneJ
    Swam twice this week, 2500 yards on Monday and another 2000 yards today. Tried to swim Weds but pool was closed. Will be tougher to swim in Dec but will try to get in once to twice a week. Looking forward to having some fitness come next triathlon season. Big local race is Lavaman Waikoloa on Apr 1. Auspicious dateimage
  • CarlCarl
    Well did my week 12 OS swim hack today. Always look forward to these.

    Wu was 100 swim, 100 kick, 100 swim, 100 kick and 100 swim.

    I then set off and my goal was 15:30 and under. I hit 15:20 and know I had a even 15:00 minutes in me image. I just had to much in the tank. My breathing and stroke felt awesome today and that seldom happens.

    Well the next test is in 8 weeks and I am going to be really working on my stroke and catch. I want that 15 min or 14:59 BAD.

  • CarlCarl
    Well this mornings swim wko felt great.
    400 wu as 200 crawl and 200 pull
    MS: 8x150 as 100 hard and 50 easy with 15" between
    Then 100 easy to 3x200 pull concentrating on stroke then 200 cool down.
    Overall rating. 8/10 today.
  • CarlCarl

    Today was fun cause my swim coach watched the entire time. Well my right elbow is no longer dropping and my catch looks good. I am now over compensating on the left and when my left hand enters my wrist is flext upward vs relaxed therefore I'm pushing water when my left hand/ arm enters the starting my catch as soon as I can see my hand. Well a few steps forward. I'm getting there.



    Workout included:

    • WU: 200 and 200 pull
    • MS: 3x400 then 100 easy then 10x100 3-5 sec faster then T pace with 20 sec test in between.
    • CD: 200



    I truly felt fresh today and wanted to keep going but family duties call.

  • CarlCarl
    Great swim with stroke coach today. 4,000 total yards. Did the EN swim hack then we broke down my stroke and slowed stuff way down. Practiced the drills recommended by a few of you and in time it will happenimage. Thanks
  • astokes30astokes30
    1st time back in the pool after 4 months off. Felt good! Times the same as I left the at the end of August. I now have 14 wks until my 70.3 in Oceanside. I can wrap my head around that, and focus on drills, form and some endurance. Woo hoo...glad that first swim is over with!
  • CarlCarl
    Always feels good to be in the water. Today was not different...Week 14 Friday workout consisted of:

    WU: 200 then 200 pull
    MS: 3x400, then 100 easy, then 10x100 @ 3-5 sec faster then T pace
    CD:200

    Today was one of those days where it felt as if I was just gliding. Still concentrating on my stroke/how my left hand enters the water and making sure on my pull that I start as soon as I see my hand and I pull all the way through.
  • CarlCarl

    Love it when things click. I am a medicore swimmer at that but wanted to change things up a little in the water.



    4200 yards total as:

    • 1000 wu
    • 5x200 at T pace
    • 10x100 at T pace minus 2-3 seconds
    • 20x50 all out
    • then a 200 CD



    Not sure what and why but it was just happening today. BIG FAT

    Now off for a bike fitting...need to get dialed in for a few more watts

  • CarlCarl

    Great swim today. Was able to keep elbow high threw strokes today. It's coming together slow.

    Today's wko

    • 500 wu
    • 10x150 as 100 hard and 50 easy
    • 100 easy
    • 3x200 pull concentrating on stroke/pull
    • 20x50 @ 3-5 sec faster than T pace
    • 300 CD
    • 4,000 yards 



    Now FOOD

  • CarlCarl

    Had to push myself to get in the pool this am after deciding to sleep in. Felt great to get some well needed sleep though.

    As usual I changed it up a little in the pool this am to keep things interesting.



    Workout:

    • 40x100's.....Note these were a vary speeds, then
    • 1000 yards pulling concentrating on my stroke and bilateral breathing the entire time.
    • Noticed my line starting to straighten out when I am bilateral breathing and seem to be floating through the water. Big .  I really have to concentrate when breathing on the left though and I notice I am lifting my head more on the left vs rolling.
    •  Therefore, next session I will be working on rolling more with flippers on.  Kind of like that drill anyway.

    Then joined in on the 60 minute Yoga class.......OUCH....tried the "Camel" and well it was just that.......

  • CarlCarl
    • 500 wu
    • 40x50's (10') then 100 easy
    • 2x300 pull worked on bilateral breathing
    • 500 Cd
    • 3700 total

     Now off to see War Horse with my bride!!

  • Joe HallatschekJoe Hallatschek
    @Carl - see the last EN Monthly update about the 1000m TT. I haven't been in the water in three months and will give it a shot. I did a 15:55 last July I think and I probably can't break 18:00 now!
  • CarlCarl

    Duty day, so a quick one hour workout;

    • 500 WU
    • Then 12x100's
    • Yoga for 60 min at station~ might be a little sore tomorrow.
  • Joe HallatschekJoe Hallatschek
    Well - did the 1000m TT and i did break 18' with a 17:23. Only 9'/100m slower than my best TT last Oct in 15:55. No swimming for 11 weeks and that's not bad!

    Now to finish up the OS and THEN get to work in the pool! Great to know RnP got this dialed in as far as ROI on work.
  • CarlCarl
    Joe-
    NICE!!!!

    I attempted to swim after yesterdays 5K vDOT and it was a failure....pulled the plug on the 25 yard sprints and the CD. Went 500 wu then the 5x200's and 6x100 and that was all I had in me.

    Monday's swim was a good one though. Slowly building into the 3x a week swim now.

    Again nice time....
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