11.18.2015

"How Far Can You Go" Challenge - Second Test

I was working in Cody, WY the other day and swam at the Paul Stock Aquatic and Recreation Center.  For such a small community, this is a really nice facility.

This is a really nice facility.  Notice the climbing wall in the far left lane.
There was a workout written up on a whiteboard on deck and I decided to just swim that workout.  At the end of the workout, I decided to do my second Swim Smooth "How Far Can You Go" Challenge.  On my first test, I made it 150 yards at my challenge pace of 17 seconds per 25 yards.  I felt slow during the workout and wondered if I could even go 150 yards again at my challenge pace.  I set my tempo trainer to 17 seconds and set off.  At 150 yards I was still on pace.  I made it to 175, still under pace, but was getting tired.  I was so close to getting 200 yards, but my tempo trainer beeped just barely out of reach of the wall.  I was happy to see an improvement over my last test.  Next time I'll get 200 yards!

2015 South Davis Masters Meet

Last Saturday I swam at the South Davis Masters meet.  This is always a well run meet and is one of my favorites.

I had a lot of fun hanging out with Chad and Chandra and the Fairmont crew.  It's always fun to catch up with people that I usually only see at meets.  Fairmont was pretty well represented and it was fun to watch my teammates swim and do well.

I haven't been training too hard lately, but decided to enter the 1,650, 500 and 200 just to see where I am at.  My focus was on the 1,650 and the others were just for fun.

My previous best time was 21:29.90 at South Davis last year.  On my last CSS test, I tested at a 1:16 pace.  Theoretically, I should be able to swim a mile at this pace, which would be 21 minutes.  I didn't think I would go quite that fast, but wanted to beat my previous best.  I ended up between the two at 21:19.03, which was good enough to get first place overall (none of the fast guys were there).  My goal is to eventually break 21 minutes.

I kept a pretty even pace through most of the swim, but felt tired towards the end, which shows in the splits below.

Lap Cumulative 50 Split 100 Split 500 Split
50 00:33.22 00:33.22
100 01:10.13 00:36.91 01:10.13
150 01:48.35 00:38.22 01:15.13
200 02:27.09 00:38.74 01:16.96
250 03:05.74 00:38.65 01:17.39
300 03:44.64 00:38.90 01:17.55
350 04:23.57 00:38.93 01:17.83
400 05:02.90 00:39.33 01:18.26
450 05:42.05 00:39.15 01:18.48
500 06:21.44 00:39.39 01:18.54 06:21.44
550 07:00.35 00:38.91 01:18.30 06:27.13
600 07:39.55 00:39.20 01:18.11 06:29.42
650 08:18.98 00:39.43 01:18.63 06:30.63
700 08:57.81 00:38.83 01:18.26 06:30.72
750 09:36.79 00:38.98 01:17.81 06:31.05
800 10:15.63 00:38.84 01:17.82 06:30.99
850 10:54.20 00:38.57 01:17.41 06:30.63
900 11:32.94 00:38.74 01:17.31 06:30.04
950 12:11.86 00:38.92 01:17.66 06:29.81
1,000 12:51.13 00:39.27 01:18.19 06:29.69
1,050 13:30.19 00:39.06 01:18.33 06:29.84
1,100 14:09.48 00:39.29 01:18.35 06:29.93
1,150 14:48.77 00:39.29 01:18.58 06:29.79
1,200 15:27.57 00:38.80 01:18.09 06:29.76
1,250 16:06.78 00:39.21 01:18.01 06:29.99
1,300 16:45.76 00:38.98 01:18.19 06:30.13
1,350 17:25.11 00:39.35 01:18.33 06:30.91
1,400 18:04.80 00:39.69 01:19.04 06:31.86
1,450 18:44.83 00:40.03 01:19.72 06:32.97
1,500 19:24.61 00:39.78 01:19.81 06:33.48
1,550 20:03.82 00:39.21 01:18.99 06:33.63
1,600 20:43.44 00:39.62 01:18.83 06:33.96
1,650 21:19.03 00:35.59 01:15.21 06:30.26
Min 00:33.22 01:10.13 06:21.44
Max 00:40.03 01:19.81 06:33.96
Average 00:38.76 01:17.79 06:30.34



I almost missed the 500. There were supposed to be three heats and I was in the second.  I must have missed the announcement that said they were going to combine the first heat.  I was talking to Chad and looked up to see everyone up on the blocks ready to go.  Gordon was in my same heat and he was up on the blocks.  I tried to grab my stuff, but they were already blowing the whistles.  I decided to just bag it, but then Gordon yelled "Josh are you coming?".  I stripped down, grabbed my goggles and ran up to the the block.  I felt like an idiot for holding up the meet.  I pushed the 1,650, so I wasn't expecting a great time on the 500.  I ended up at 6:06.04, which was better than I thought I would do.

I thought about just skipping the 200, but swam it anyway. I ended up at 2:17.60, which wasn't great.

Anyway, it was a fun meet and I was glad to hang out with my friends and get a PR on the 1,650.  I'm looking forward to the next couple meets at Olympus and Sand Hollow.

11.06.2015

Swim Smooth "How Far Can You Go" Challenge

If you don't already subscribe to the Swim Smooth newsletter, you definitely should.  I think it is some of the best swimming and training advice available and it's in a format that is easy to understand, even if you haven't been swimming all your life.

A few weeks ago in the Swim Smooth email, a challenge was described that is designed to help give you some motivation and something to work towards during the winter months.  With no big swims to train for in the winter, it's hard for me to get up and go to the pool.  So when I saw this challenge, I was excited to give it a try and finally got around to doing it this week.

Basically, for the "How Far Can You Go" Winter Challenge, you time yourself swimming a 400 yard (or meter) swim.  You should be going "all out" and trying to get your best time.  After you swim your 400 for time, look up your time on the chart below to figure out your "challenge" pace.  Once you have your "challenge pace" you try to swim as many lengths as you can at that pace (it really helps to have a FINIS Tempo Trainer Pro).

Your current
400m/yd time*
per 25m/yd
per 50m/yd
per 33m/yd
12:00
41
83
55
11:45
40
81
54
11:30
40
79
53
11:15
39
78
52
11:00
38
76
51
10:45
37
74
50
10:30
36
73
48
10:15
36
71
47
10:00
35
69
46
9:45
34
68
45
9:30
33
66
44
9:15
32
64
43
9:00
31
63
42
8:45
31
61
41
8:30
30
59
40
8:15
29
58
39
8:00
28
56
37
7:45
27
54
36
7:30
26
53
35
7:15
26
51
34
7:00
25
49
33
6:45
24
48
32
6:30
23
46
31
6:15
22
44
30
6:00
21
43
28
5:45
20
41
27
5:30
20
39
26
5:15
19
37
25
5:00
18
36
24
4:45
17
34
23
4:30
16
32
21
4:15
15
30
20
4:00
14
29
19

Swim Smooth recommends doing this challenge every couple of weeks.  It doesn't take long to do and you can easily fit it into your workout, or even do it at the end.  The idea is to see if you can increase the distance you swim at your challenge pace.

On Wednesday, I swam 400yards for time at the end of the workout and got a time of 4:51.  I've been out of the pool for a while and haven't done a CSS test for a long time so I decided to swim easy until my heart rate came back down and then swim a 200 sprint so I could figure out my current CSS pace.  I did the 200 in 2:20, resulting in a CSS of 1:16.  (Click here for a brief explanation of CSS training)

Looking up my 400 time on the chart, I was right between the 4:45 and 5:00 times, so I decided to go with the faster time.  My challenge pace was 17 second per 25 yards (which is is a 1:08 / 100 pace).

At the end of my workout today, I decided to do the challenge and see how far I could get.  I thought maybe I'd get 50 to 75 yards and was surprised when I got to 150.

I'm excited to keep going with this challenge and test again in a couple weeks to see if I can get further than 150 yards at that pace.  If you decide to give this challenge a try, let me know how it goes.