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400m Swim TT - shave off those seconds!
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Name|Pool Length|Dec|Jan|Feb|March|April|May|June
Kurt Godel|25m|6:50|6:35|||||
pgibbo|25m|6:38||||||
BTH|25m|5:53|5:47|||||
Promethius|25m|5:04||||||
Jackyback|25m|7:28|7:13|||||
Bambaata|25m|5:40||||||
Griffin100|25m|7:20||||||
Griffin100|50m|7:35||||||
EC1000|25m|7:14||||||
shotgunmcos|50m|5:42|5:41|||||
Basster|25m||7:50||||||
Solobally8|25m|9:38|9:03|||||
Verbatim92|25m|7:05|6:53|||||
MrCreosote|25m||7.06|||||
MickMc|25m||7.28|||||
Fazz|25m|5:50||||||
Catweazle|18m||6.52|||||
Tinder|25m||6.08|||||
Valerie|50m||7.02|||||
RQ|33m|-|7:40|||||
Oryx|25m|-|8.20|||||
dx22|20m|-|5:57|||||
Tunney|25m|na|6:51|||||
jester1980|50m|na|8.10|||||
BennyMul|50m|na|8:08|||||
Abhainn|25m|na|7:10|||||
Okane1|25m|na|4.35.80|||||
Dited|25m|na|7:44|||||
Finally managed to force myself to complete the TT. Pretty disappointed with the time; I think I might have overdone the warm-up, especially seeing as endurance is my main limiter :rolleyes: Still, I guess it's a benchmark to work from. Sub 7 mins by March
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Name|Pool Length|Dec|Jan|Feb|March|April|May|June
Kurt Godel|25m|6:50|6:35|||||
pgibbo|25m|6:38||||||
BTH|25m|5:53|5:47|||||
Promethius|25m|5:04|5:06|||||
Jackyback|25m|7:28|7:13|||||
Bambaata|25m|5:40||||||
Griffin100|25m|7:20||||||
Griffin100|50m|7:35|8.20|||||
EC1000|25m|7:14||||||
shotgunmcos|50m|5:42|5:41|||||
Basster|25m||7:50||||||
Solobally8|25m|9:38|9:03|||||
Verbatim92|25m|7:05|6:53|||||
MrCreosote|25m||7.06|||||
MickMc|25m||7.28|||||
Fazz|25m|5:50||||||
Catweazle|18m||6.52|||||
Tinder|25m||6.08|||||
Valerie|50m||7.02|||||
RQ|33m|-|7:40|||||
RQ|20m|-|-|7:19||||
Oryx|25m|-|8.20|||||
dx22|20m|-|5:57|||||
Tunney|25m|na|6:51|||||
jester1980|50m|na|8.10|||||
BennyMul|50m|na|8:08|||||
Abhainn|25m|na|7:10|||||
Okane1|25m|na|4.35.80|||||
Dited|25m|na|7:44|||||
First of last nights 5x400m in swim session, not technically a TT but a fair comparison as the front two were probably about half a length ahead of me for this and I was desperately trying to catch them. These were all faster than my 400m time last week, not sure how much difference the extra 8 pushes off the wall make especially when thats more painful for me than the actual swimming. Knee banjaxed.
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peter kern wrote: »Thats the stuff I love to read about.
Impressive.
Would love to see your progression over the last 4 years if you would not mind to share it .
2008
I just started splashing about in the 20m pool beside work to break up marathon training. My main goal was to crack 3:30 at DCM so the swimming was just to do something to cool down from treadmill sessions. I set myself a target of being able to do 20 laps non stop. I could only breath to the left every 4. Eventually hit a 400 in 13 minutes and was happy with that.
Next target was 1k. I started watching youtube clips of hackett, phelps, hall etc.. slowed down. I read a lot. There were a couple of swimmers in the only lane that I'd watch to figure out what they were doing. 2 things struck me initially. A high elbow recovery and fewer longer strokes. I began to play swim golf. It initially took me 24 strokes to cover the 20m, with a kick and glide off the wall (I can do it now in 10 )
By August I was up to 1k albeit in 25 minutes and a few short breathers. I planned to join a coached group session kicking off that winter and knew I'd have to be able to swim at least a km (or so I thought). I began hitting the pool 2-3 times a week on my lunch break to swim 1km. I had my own timed effort down to 21 minutes by November. The group sessions kicked off with a 1km TT and I shocked myself with a 19+
I was inspired to give a 1500 a go a few weeks later in UL and did it in 44 minutes, cramping viscously in my calves towards the end. I remember feeling chuffed to finish it though.
The group sessions on a Thursday night in a 25m pool consisted of lots of drills and single stroke work. I practised whatever I learned that night, the following day at lunchtime in the 20m pool.
I started doing 3 sessions a week. 5*200/the group session/drill practice. My strokes per length in the 20m came down to 15-16 and I also started breathing to my right. I swallowed lots and lots of water but stuck at it until I could breath every 4 to my right as relaxed as I could to my left. I then started bi lateral and never looked back. I had a "lifetime" goal in my head of swimming 3k in an hour!
2009
I started swimming in UL 50m (which took some getting used to as times were suddently a few seconds slower per 100) in the mornings by myself in the public lane until one of the Thursday group spotted me and got me to join in the group sessions taking up the other 3 lanes. I had been very intimidated looking at them the last couple of swims on my own. They all had swim/tri hats and swim toys. I joined the back of the slow lane and just hung on for the bones of 2k per set. I was gearing up for my first tri in April and 2 of these sessions plus a Thursday night group session had me swimming 5km per week and getting fitter. By March I had dropped my 1500m time to 29 and was leading out the slow lane for sets.
I always worked on stroke length and Friday morning became the key swim of the week because I'd practice what I'd learn the previous night within a set of work. I really enjoyed the sessions as the set would be on the board before you got there. You just had to get in and swim. I moved to the middle lane before Joey Hannon and was swimming 100s off 2:00 and 200s off 4:10. I also hit 18 for a 1km TT.
For Joey I did 27+ for the swim and was chuffed. I also distinctly remember my heart beating through my chest running into T1 and I had to stop for a moment to catch my breath. I was shattered after the swim alone :eek:
The Thursday group sessions ended before Kilkee and I was now still doing 2 morning group session plus an OW swim. I loved the OW and would challenge myself to swim a little further each time. I was enjoying swimming a lot. I paid a lot of attention to the swimmers in the fast lane. They just seemed to glide through the water. I picked one girl as my nemesis as I aspired to have a stroke like hers some day. She sometimes dropped back to our middle lane to lead it out and I'd go off after her trying to hold her feet. I could initially do so for about 50m before she would drop us all. The longer the rep the more distance she would open up. She was 3 minutes faster than me at Kilkee that year.
I ended the year with Kenmare lost sheep and had a super swim in calm water.
2010
I set myself a goal of swimming 25 minutes at the AG World Champs in Budapest that September. That meant 1:40 per 100m and it felt like a hugely ambitious target at the time.
I joined the winter group coached session again and posted a 6:52 400m TT before xmas. I had a couple of penny drop moments for technique.
1) levering my body past my catch rather than dragging bubbles back towards me. Hence softer catch and more power in the last quarter
2) people commented on my high elbow. I used to thing they were on about my recovery but they actually referred to my stroke. When that sank in I suddenly became aware of wasted energy of pulling your arm downwards and the youtube clips of the PROs suddenly made more sense.
By Feb I was down to 6:15 for 400m TT in the 25m pool and 17:09 for 1km TT. I was also leading out the middle lane in the morning group sessions more often when my nemesis wasn't there. I like to push myself and I aspired to some day get promoted to the fast lane. We were swimming 100s off 1:55 and 200s off 3:55 and doing up to 3km per session. I found that the same people put themselves in the same order in the lane each morning and no one ever wanted to lead out. Sure it was easier to "coast" in the group but I found my fitness increased quicker leading out. I was on a mission to A) hold onto my nemesis for a set of 200s and
drop the group when she wasn't there.
By Joey Hannon I had the 1km TT in the 25m pool down to 16:08 and a solo 1500m TT down to 25. I was starting to drop the group in the middle lane and one morning got thrown into the fast lane with a mate (who did 9:36 at Kona last year). We were suddenly swimming 100s off 1:45 and 200s off 3:30. We simply hung onto the back of the group for dear life. It was very hard work. It brought me onto a new level and I ended up swimming sub 24 at Budapest after some nice long 3-4km OW summer swims.
I started doing a lunchtime masters swim at the 25m once a week and it was a fantastic 2km "all business" set. It was fast and furious and I grew in confidence when I regularly hit sub 1:30 for 100s.
By December 2010 I had the 1km TT down to 15:42 :eek: The masters set was brilliant until the pool closed down in the next spring.
2011
I was now a regular in the fast lane and had even moved up to the middle of the group. I often traded places with my nemesis. Huff n'Puff often lead out the lane and he was a good guy to give a tip here or there. I was now swimming with DaveR1, the Technician, Waterpolo Boy and my nemesis. All of whom were swimmers I admired a great deal 12 months earlier. They all had different styles to their strokes too but boy could they lay down a pace. I studied their strokes and listened to them when they talked about swimming. 2011 was all about the first IM and I began to do 3-4 swims a week.
1. Coached swim session up to March dropping 400m TT to 5:52 S/C
2. 1-2 morning masters/club sessions
3. 3-4k solo longer reps or straight aerobic swims.
My "test" became a 3.8k TT in the pool which dropped from 66 minutes in January to 63 minutes in April. After that I hit the OW and did a regular long aerobic swim per week. I always kept at least one technical thing to mind every session. I'd usually notice my stroke shortening, getting deeper, less roll etc as I got tired and I'd focus on specific parts of the stroke to get the length back.
I hit 58:34 for my first IM swim and I was simply blown away by that. Progress has been much slower since the first early leaps but that "lifetime" goal of 3km in an hour is now a super easy swim
In 2012 I did mainly my own thing. I progressed to doing 100s off 1:40 L/C and could hold onto my nemesis for 800m straight. I also worked on other strokes. I missed the coached group sessions though and became lazy about drills and technique. OW swimming was again the highlight of the year. Particularly swimming in the med in the autumn. Having the confidence to swim out from the shore and do 30-50 minutes parallel to the beach watching the fish below made all the consistency in the pool worthwhile...
I've finally bought some swim toys this year to bring a technical swim back into the week. Next big goals, 10km in 3 hours
and a set of 20 100s off 1:30 :eek::eek::eek: Oh and beat my nemesis over 1500m (will require a 22+ to do so) 0 -
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peter kern wrote: »Outstanding report !!!! Thanks a lot !!!!!
+1 Great read. Gives me hope that I wont always be a snail 0 -
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Name|Pool Length|Dec|Jan|Feb|March|April|May|June
Kurt Godel|25m|6:50|6:35|6:26||||
pgibbo|25m|6:38||||||
BTH|25m|5:53|5:47|||||
Promethius|25m|5:04|5:06|||||
Jackyback|25m|7:28|7:13|7:06||||
Bambaata|25m|5:40||||||
Griffin100|25m|7:20||||||
Griffin100|50m|7:35|8.20|||||
EC1000|25m|7:14||||||
shotgunmcos|50m|5:42|5:41|||||
Basster|25m||7:50||||||
Solobally8|25m|9:38|9:03|||||
Verbatim92|25m|7:05|6:53|||||
MrCreosote|25m||7.06|||||
MickMc|25m||7.28|||||
Fazz|25m|5:50||||||
Catweazle|18m||6.52|||||
Tinder|25m||6.08|||||
Valerie|50m||7.02|||||
RQ|33m|-|7:40|||||
RQ|20m|-|-|7:19||||
Oryx|25m|-|8.20|||||
dx22|20m|-|5:57|||||
Tunney|25m|na|6:51|||||
jester1980|50m|na|8.10|||||
BennyMul|50m|na|8:08|7:58||||
Abhainn|25m|na|7:10|||||
Okane1|25m|na|4.35.80|||||
Dited|25m|na|7:44|||||
2old4dacold|20m|-|-|6.30|||||
some improvement, and under the 8min (only just I know) I did run in to some very slow traffic and had to stop coming in to a wall as there were bodies all over and no one move to let me kick off :mad:.
and +1 on MCOS great read, it is nice to see someone getting the rewards for hard work,
How much do you charge for lessons
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What do you guys reckon to our swim coaches pkan to get us swimming epic swim sets totalling 43k in five weeks? How doable is this for a back of pack numpty?
Id have to see the sets, but ...
a) is it in addition to the hour coached session you do ?
b) what sort of km's are you currently swimming per week ... 43/5 isn't really that much to be honest.
c) unfortunately, as part of the union, your coach probably knows best
'back of pack numpty' - very harsh from what DD says 0 -
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Yes.interested wrote: »
Id have to see the sets, but ...
a) is it in addition to the hour coached session you do ?
Not for many here, no. Id currently do 25 - 30k per month.b) what sort of km's are you currently swimming per week ... 43/5 isn't really that much to be honest.
I can see what he is trying to do alright.c) unfortunately, as part of the union, your coach probably knows best
I know my place.'back of pack numpty' - very harsh from what DD says0
This discussion has been closed.
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