I learnt a lot from him, i still use the SDI calculations to see if we need to build top end speed or ability to hold it.
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Heaven knows what I do; I probably need some decent coaching tbh, as my swim decline in the last 18 months is starting to concern me.
With my ankle having randomly flared up, I decided I might as well replace my scheduled track session with some similar sprint type stuff in the pool. Went for @Hammerer 's endurance sprint session (4x100 but going roughly off CSS, repeat to failure).
I used to do this quite a bit a few years ago, at his recommendation, but since being coached, it’s fallen off the radar. The question was what to go “off”. I used to go off 1:40, and loosely my CSS right now is about 1:35ish, maybe as low as 1:32/3. For ease, I decided to challenge myself and went off 1:30.
Managed 2 full sets, failing on rep 8 with a 1:31 (1:23, 1:24, 1:26, 1:27 // 1:25, 1:28, 1:29, 1:31). Looking back through my logs, I did actually try this back in Jan this year, and missed the 1:30 cut off on the last rep of set #1. So that shows some decent improvement this year alone.
It’s also quite motivating to think back to really struggling to make 1:40 cut offs (I eventually built to successfully completing 4 sets), and now I’m doing two sets with a substantially faster turnaround. It’s quite a fun session in it’s own, horrible kind of lactic acid way!
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that’s pretty good going. Looking at those times Id say a 5:55 or even 5:50 / 400m is on
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I’ve done a 5:46 before. To be honest, I almost find “rest” distracting, and when you’re only getting 5s or so, if not less, then it doesn’t really provide any recovery benefit. I was trying to “pace” myself a little bit and hold a sustainably fast pace, rather than burying myself on the opening rep, so I’d like to think I could dip below that 5:46 mark, especially as that was over 2 years ago and I feel I’m a better swimmer now.
I might try a CSS test session in the next day or so, and see how I fair. Best ever is that 5:46, followed up by a 2:49. It doesn’t appear I paced that 400 PB very well either (1:22, 1:26, 1:30, 1:28)
My enthusiasm for pool swimming is waning; definitely in danger of turning into a MAMIL triathlete!
So today for a main set I did 1k of 25m sprints, then 1k mixed 25/50m sprints. I think one of the things that has slowed me a tad in the last 18 months might be a lazy kick; with the short reps, I can concentrate on giving my kick the beans. maybe OI need to get some of those mini fins and work on it.
It could be a long off-season…
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I know what you mean but for me the 2/3 breaths at the wall is much appreciated!
Just downloaded MySwimPro for some motivation and planned swims…then baulked at the cost 
What was this @Hammerer session? Looks like sets of 4x100 trying to go off CSS as turnaround.
Are the 100s max effort or just trying to hold under CSS, and how much rest after each 400m before repeating?
Haven’t swam with anyone else for couple years and really losing motivation to do anything hard. Club swimming definitely easier and more enjoyable, I just don’t want to pay swim club fees, and like convenience of fitting around work.
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Yep, you’re in danger of slipping over 50 mins in an Ironman swim…
LOSER!
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Yep, that’s the gist. Digging out some comments from the archive site, these are the key parts…
It all started from a post in a separate thread, but I’ve been able to find the chain I quoted into the main swim thread here: http://archive.tritalk.co.uk/forums/viewtopic.php?t=81348&postdays=0&postorder=asc&start=3743
(which brought to light just how difficult it is to search the archive!)
On the other hand, I found my first ever post in that main swim thread. Makes me appreciate how far I’ve come…
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Haha, well when people are swimming 44 minutes at Italy I’m not finding those feet!
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A bit short that swim by some accounts…and the bike…and the run
Thats basically it, but it’s more a stretch set, basically with the juniors we will do broken 400s (or 800s ) at goal race pace off 10seconds, so start with 400s the boys will go off 1.20 girls 1.25 or 1.30 (trp is generally 1.10 for all male 1.15ish for female performance triathletes ). I start with 25s off 30seconds and when that is 16 reps @ 15-17seconds holding 17-20spl, then 8 x 50s off 45 holding 35 etc. Usual progression really. I gave @stenard a target going off CSS instead as that was a common metric everyone seemed to know and would be a good goal and something I’d used which equates to about 200 pace probably. Rest between 400s would generally be back to top plus a minute, enough for the body to clear some of the lactate but not all. Teach the body to hurt and swim at a faster pace than it’s used to so it adapts. Nothing mind blowing but most triathletes dont know how to hurt in the pool like swimmers do. It’s also good to do a “to failure” session, you put it all out and stop when you fail rather than swimming slower with poor form just to get the yardage up.
I have just tried that whilst cooking lunch.
It is v v difficult!!
Can’t believe how easy he makes it look, definitely one to practice.
I would think ST would go into meltdown over it.
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its hilarious having a bunch of teenagers poolside doing it 
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Where do I sign up? 
Easy sub10 on that course
I’m going to do a CSS Test tomorrow; legs a bit dead today after Zwift racing yesterday.