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ALM
November 9th, 2011, 04:45 PM
Thanksgiving is approaching and it is time to resurrect the Turducken Workout, as posted by swimsuit addict in her blog (http://forums.usms.org/blog.php?b=6913) two years ago. From her blog:



Today my swimsuits and I decamped to Northwest Florida for the holidays. I had easy flights and arrived before noon, and was able to get in a swim at the Panama City Beach Aquatic Center this afternoon. The pool was set up SCY; here’s the workout I did.

1000 warmup (400 swim, 200 Rev IM K, 200 Pull, 200 Rev IM Drill/swim by 25)
Then one of the other swimmers hailed me—it was my swimming pal Paul--I met him down here several years ago, and look forward to swimming with him whenever I visit. I felt lucky to have run into him on my first trip to the pool. I joined in with him and Joe and Jeff from Germany for the last bit of their workout, which was

100 Swim

250 Pull

150 Pull, desc. By 50s

4 x 75 Pull fast @ 1:30ish

Then they all left, and I had the entire pool to myself for the rest of my workout. It seemed like a good opportunity to do my turducken set, which I hesitate to inflict on anyone who’s not a happy IMer.

Turducken set: A turducken is a turkey that is stuffed with a duck, which in turn has been stuffed with a chicken. I’ve never tasted one, but I feel like I’ve been reading about them as a novelty food item for at least a decade. The latest article I saw about turducken was not about food at all, but about privacy law, and ever since I read it, the word has been rolling around in my head. So I decided I would assemble stroke turduckens by stuffing a 50 of one stroke into the middle of a 100 of another stroke, then sticking the whole thing into a 200 of yet another stroke. I did four rounds of these; on the first, turkey=fly, duck=back, and chicken=breast; the strokes rotate through the IM thereafter. The set looked like this:

4 x 350 @ :30-:40 rest interval
1st 350=100 FL/50 BK/50 BR/50 BK/100 FL
2nd 350=100 BK/50 BR/50 FR/50 BR/100 BK
3rd 350=100 BR/50 FR/50 FL/50 FR/100 BR
4th 350=100 FR/50 FL/50 BK/50 FL/100 FR

On each round I aimed to do the middle 50 at 200 IM pace; the 50 before it as build and the 50 after it as recovery, and the turkey 100s at the front and back at basic aerobic pace.

Kick set: 7 x 100 K @ 2:00
To continue with today’s theme, I made a 400IM/200IM/100IM turducken kick set and sliced it into manageable 100 yard portions. So my 7 100s were:

100 FL
100 BK
50FL/50BK
100 IM
50BR/50FR
100 BR
100 FR

Then I did a quick 200 warmdown and hopped out.

This evening I went to my new (temporary) gym and did arm weights. Tomorrow I hope to get a swim in before driving up to my mom’s house in Alabama.

And, of course, any Thanksgiving-themed post provides a chance for me to use this smiley: :turkey:

That Guy
November 9th, 2011, 06:15 PM
Over in the blogs we've been converging towards a 30x100 challenge during Thanksgiving weekend sometime. I think jaadams1 had the idea originally and it has snowballed. The options as they stand at the moment:

30 x 100 SCY free on 1:10
30 x 100 SCM free on 1:20
30 x 100 SCY back on 1:20
30 x 100 SCY IM on 1:25
I'm favoring the backstroke option currently

couldbebetterfly
November 9th, 2011, 09:35 PM
Over in the blogs we've been converging towards a 30x100 challenge during Thanksgiving weekend sometime. I think jaadams1 had the idea originally and it has snowballed. The options as they stand at the moment:

30 x 100 SCY free on 1:10
30 x 100 SCM free on 1:20
30 x 100 SCY back on 1:20
30 x 100 SCY IM on 1:25
I'm favoring the backstroke option currently

Let me think.....

........I'll take the Turducken

jaadams1
November 9th, 2011, 09:45 PM
Over in the blogs we've been converging towards a 30x100 challenge during Thanksgiving weekend sometime. I think jaadams1 had the idea originally and it has snowballed. The options as they stand at the moment:

30 x 100 SCY free on 1:10
30 x 100 SCM free on 1:20
30 x 100 SCY back on 1:20
30 x 100 SCY IM on 1:25
I'm favoring the backstroke option currently

Q-Brain needs to find a SCY pool and do the 100s @ 1:10. 1:20 SCM just isn't quite the same. That's like taking a short Q-break after each 100. :D

gigi
November 9th, 2011, 10:09 PM
Let me think.....

........I'll take the Turducken

I'm with you on this one. No way could I make those intervals. In fact, I'm so lazy I can't even add up the yardage in the Turducken. How many yards are stuffed into this bird?

lefty
November 10th, 2011, 03:09 PM
And, of course, any Thanksgiving-themed post provides a chance for me to use this smiley: :turkey:

I watched for hours, and the amount of turkey on the bone did not go down at all. I don't think they are actually eating and in fact I am starting to wonder if these yellow people even exist.

That Guy
November 20th, 2011, 08:30 PM
DOOR-BUSTER SALE! ALL 100's MUST GO! UNBEATABLE INTERVALS!*

Today I was feeling good in the pool and took a run at 30 x 100 backstroke on 1:20. Here's what I FLOG'd:


main set (3000 backstroke)

30 x 100 backstroke on 1:20
#1 and #3 were 1:10, #30 was 1:12
there were a few 1:16's in there
most were 1:13 - 1:15
10+ SDK off every wall
stroke count <= 10
I guess qbrain was right about my threshold being 1:16
:banana:Victory is mine!:banana:

* Unless you are faster than me. Your money's no good here!

knelson
November 20th, 2011, 08:37 PM
:banana:Victory is mine!:banana:

I agree! Awesome set!

jaadams1
November 21st, 2011, 12:09 AM
DOOR-BUSTER SALE! ALL 100's MUST GO! UNBEATABLE INTERVALS!*

Today I was feeling good in the pool and took a run at 30 x 100 backstroke on 1:20. Here's what I FLOG'd:



main set (3000 backstroke)

30 x 100 backstroke on 1:20
#1 and #3 were 1:10, #30 was 1:12
there were a few 1:16's in there
most were 1:13 - 1:15
10+ SDK off every wall
stroke count <= 10
I guess qbrain was right about my threshold being 1:16
:banana:Victory is mine!:banana:

* Unless you are faster than me. Your money's no good here!

Very nice job!! :bow: Now I don't have to be first, second, last, or anywhere else!! Thanks.
:banana: Ultimate victory...con someone else into jumping off the cliff first!!! :banana:

That Guy
November 21st, 2011, 01:08 AM
Thanks guys. This set was mainly about willpower. Every time I slowed to 1:16 I re-focused and went faster on the next one. I have no idea how I was able to maintain 10+ SDK on such short rest. I expected to fall off from that down to say, 8, but it never happened.

swimon90
November 22nd, 2011, 11:30 AM
Love this idea! I'll have to try this set just adjust the
Interval to 130 to accomidate my slower pace.




DOOR-BUSTER SALE! ALL 100's MUST GO! UNBEATABLE INTERVALS!*

Today I was feeling good in the pool and took a run at 30 x 100 backstroke on 1:20. Here's what I FLOG'd:


main set (3000 backstroke)

30 x 100 backstroke on 1:20
#1 and #3 were 1:10, #30 was 1:12
there were a few 1:16's in there
most were 1:13 - 1:15
10+ SDK off every wall
stroke count <= 10
I guess qbrain was right about my threshold being 1:16
:banana:Victory is mine!:banana:

* Unless you are faster than me. Your money's no good here!

qbrain
November 22nd, 2011, 03:02 PM
I think jaadams1 had the idea originally

James was the first (and only afaik) to say he was going to attempt 30x100 on 1:10 scy over Thanksgiving break but the 30x100 on 1:10 challenge predates James (aka the Goold Ole Days)

qbrain
November 22nd, 2011, 03:06 PM
Q-Brain needs to find a SCY pool and do the 100s @ 1:10. 1:20 SCM just isn't quite the same. That's like taking a short Q-break after each 100. :D

It is Thanksgiving and I wouldn't want any qbreaks left out in the cold, so I will be hosting 29 qbreaks during my Thanksgiving set of 30x100 on 1:20.

qbrain
November 22nd, 2011, 03:10 PM
Today I was feeling good in the pool and took a run at 30 x 100 backstroke on 1:20.

Congrats That Guy.



I guess qbrain was right


Just thought that could be repeated.

swimdaily
November 22nd, 2011, 04:33 PM
I designed my own turducken of sorts--one in keeping with my own swimming abilities at this time. I'm sharing it so maybe some other more limited folk can be inspired to try something fun even if they aren't up to huskier sets.

I inserted this into a larger workout as part of the main set.


Turducken set

100 free
75 short axis drill/breaststroke/drill
50 back
50 free (actually, 25 m 1/2 fly/1/2 free, 25 free)
50 back
75 short axis drill/fly/drill
100 free

For short axis drills, I did a progression drill that starts with a couple dolphin kicks, then 3-5 breaststroke, 3-5 fly, breaststroke, fly, etc. Also did some dolphin kick with breaststroke pull and some one arm fly for drills.

I'm a newish swimmer--began last January actually, and short axis strokes are new since August but I love them. Just want to improve so I can do more of them longer!

That Guy
November 22nd, 2011, 04:38 PM
Congrats That Guy.



Just thought that could be repeated.

Thanks! Yeah, it can be repeated, and take note how I'm not even making fun of you in this post. ................... So I'm not sure what the purpose of this post is then. And yet I'm still typing without any idea why... oh well time to click Submit Reply <click>

Gail Roper
November 22nd, 2011, 05:05 PM
Dan Veatch's favorite set:

100 IM on the 1:10
100 Back on 1:05
100 Free on 1:00

The whole thing 30x

ElaineK
November 22nd, 2011, 06:11 PM
The pools all around me will be closed on Thanksgiving, so I'm using it as my scheduled day off. :bed:

Happy Thanksgiving to my fellow Forumites!

Enjoy!
:turkey: (That's me on the end eating the turkey leg... :D )

jaadams1
November 22nd, 2011, 11:23 PM
It is Thanksgiving and I wouldn't want any qbreaks left out in the cold, so I will be hosting 29 qbreaks during my Thanksgiving set of 30x100 on 1:20.

I won't be able to swim on Thanksgiving Day itself, nothing open around here, but the day after I'm planning to go for it, provided I have the ample pool space...and hopefully someone doesn't try to stop me to ask if its okay to split the frickin' lane with me either!!! :bitching: I don't give a F, as long as they stay out of my way in my quest to 30!!

pwb
November 23rd, 2011, 12:29 AM
Dan Veatch's favorite set:

100 IM on the 1:10
100 Back on 1:05
100 Free on 1:00

The whole thing 30xDan Veatch was crazy. 9K like that? Holy cow.

Still, maybe doing this 10x through and adding 0:10 or so to the intervals could make 30 x 100 bearable.

ALM
November 23rd, 2011, 09:24 AM
Dan Veatch's favorite set:

Gail's mention of Dan Veatch (http://www.usms.org/hist/oly/olympian.php?oid=864) gives me an opportunity to remind all of you to check out the list of Olympians who have been members of USMS (http://www.usms.org/hist/oly/).

Click any Olympian's name to see their Olympic results and a link to their USMS results.

qbrain
November 23rd, 2011, 09:52 AM
My team did the Turducken set today. Afterward, I too felt like a Turd-ucken. I look forward to my pleasant 30x100s tomorrow.

JimRude
November 23rd, 2011, 11:57 AM
Gail's mention of Dan Veatch (http://www.usms.org/hist/oly/olympian.php?oid=864) gives me an opportunity to remind all of you to check out the list of Olympians who have been members of USMS (http://www.usms.org/hist/oly/).

Click any Olympian's name to see their Olympic results and a link to their USMS results.

Add Michael Soderlund (SWE - 1980, 1984, 1988) - a Cal Bear.

ElaineK
November 23rd, 2011, 06:49 PM
Add Michael Soderlund (SWE - 1980, 1984, 1988) - a Cal Bear.


And, Bob Bugg, 1980

ALM
November 23rd, 2011, 07:07 PM
And, Bob Bugg, 1980

I don't see Bob Bugg on the USA Olympic roster for 1980 (http://www.usaswimming.org/_Rainbow/Documents/f408d593-605e-44e5-9563-68dede1ff4cc/1980.pdf). Did he represent a different country?

swimmerb212
November 23rd, 2011, 08:17 PM
I watched for hours, and the amount of turkey on the bone did not go down at all. I don't think they are actually eating and in fact I am starting to wonder if these yellow people even exist.


DOOR-BUSTER SALE! ALL 100's MUST GO! UNBEATABLE INTERVALS!*

These comments are both very humorous to me!

I did both the Turducken on Monday and the 30x100 today. No amazing doorbuster big box store intervals here, but I'm a shop local kind of gal. I blogged (http://forums.usms.org/blog.php?u=10413) about them if you care to read tales of an average swimmer gearing up for lots of eating.

Happy Thanksgiving all!

That Guy
November 23rd, 2011, 08:57 PM
These comments are both very humorous to me!

I did both the Turducken on Monday and the 30x100 today. No amazing doorbuster big box store intervals here, but I'm a shop local kind of gal. I blogged (http://forums.usms.org/blog.php?u=10413) about them if you care to read tales of an average swimmer gearing up for lots of eating.

Happy Thanksgiving all!

Great job!

ElaineK
November 24th, 2011, 10:49 AM
I don't see Bob Bugg on the USA Olympic roster for 1980 (http://www.usaswimming.org/_Rainbow/Documents/f408d593-605e-44e5-9563-68dede1ff4cc/1980.pdf). Did he represent a different country?

Wow, that's news to me. Another Georgia swimmer (who shall remain nameless...) gave me incorrect info. about Bob. All this time, I thought he had made the team!

jaadams1
November 25th, 2011, 11:11 AM
My team did the Turducken set today. Afterward, I too felt like a Turd-ucken. I look forward to my pleasant 30x100s tomorrow.

I did the 30 x 100s today (modified (http://www.usms.org/forums/blog.php?b=19037)), and then threw in a Turducken at the end, just for the hell of it since everyone seems to be doing that set this time of year! What a way to kick off a Black Friday.

Now...:bed:

That Guy
November 25th, 2011, 10:34 PM
Having already completed the 30x100 backstroke on 1:20 challenge on Sunday, today I attempted the 30x100 IM on 1:25 challenge. I won't keep you in suspense, I didn't complete the challenge. But you'll never guess the problem that I ran into. Confusion. Yes, really. Here's what I flog'd:

main set (3000 IM)

11 x 100 IM on 1:25 ranged 1:15 - 1:19
100 easy on 2:10
19 x 100 IM on 1:30 ranged 1:18 - 1:20
100 easy on 2:00
clock confusion is an issue with the 1:25 interval. "I left on the 10, so next I'm going on the 35. Or did I leave on the 5? I already missed the 30!" When you're only getting a few seconds rest, this is a problem. Having an electronic pace clock would have been fantastic on this set.
Many intervals are easy to keep track of on a wall clock. 1:00, 1:15, 1:20, and 1:30 are all brain-dead. 1:05 and 1:10 require slightly more attention but are still very easy. 1:25 is an odd duck.

Thanksgiving Challenge Part Three: in 25, I mean 30, no, 25 words or less, how big of an idiot is That Guy? Winner receives a free trip to your kitchen for the glass of tap water of your choice.

Offer void everywhere. All restrictions apply. Resistance is futile. This message will self-destruct in 5 seconds. Or was it 10?

rxleakem
November 26th, 2011, 12:53 PM
My team did the Turducken set today. Afterward, I too felt like a Turd-ucken.

My workout group did the Turducken today, with four of eight completing it. I even went back for seconds, as I repeated the last rep (for a total of 5) since I ended up being +1 at the end of the set. The fly's at the end of the set got me, but I made them all with full, legal stroke (just not pretty).

knelson
November 26th, 2011, 01:08 PM
I've obviously been doing too many difficult sets because the turducken looks like a walk in the park. Now the Veatch set, on the other hand, is insane!

jaadams1
November 26th, 2011, 04:14 PM
I've obviously been doing too many difficult sets because the turducken looks like a walk in the park. Now the Veatch set, on the other hand, is insane!

It is...that's why I did it sort of as a yardage filler after my 30 x 100s the other day. But it's an easy swim for those of us that swim a lot, or who had learned the 4 strokes well when we were younger. It's probably a big thing to tackle for someone who just learned to swim in their mid-40s or so.

jaadams1
November 26th, 2011, 04:21 PM
Having already completed the 30x100 backstroke on 1:20 challenge on Sunday, today I attempted the 30x100 IM on 1:25 challenge. I won't keep you in suspense, I didn't complete the challenge. But you'll never guess the problem that I ran into. Confusion. Yes, really. Here's what I flog'd:


main set (3000 IM)

11 x 100 IM on 1:25 ranged 1:15 - 1:19
100 easy on 2:10
19 x 100 IM on 1:30 ranged 1:18 - 1:20
100 easy on 2:00
clock confusion is an issue with the 1:25 interval. "I left on the 10, so next I'm going on the 35. Or did I leave on the 5? I already missed the 30!" When you're only getting a few seconds rest, this is a problem. Having an electronic pace clock would have been fantastic on this set.
Many intervals are easy to keep track of on a wall clock. 1:00, 1:15, 1:20, and 1:30 are all brain-dead. 1:05 and 1:10 require slightly more attention but are still very easy. 1:25 is an odd duck.

Nice IM set by the way. I've always thought the 1:25/1:35 were "tougher" to figure out, but not bad. Ever since I started using the KNelson Cascade Swim Club style of intervals occasionally, it get's more interesting.
Try doing the 30 x 100s @ 1:12.5 on the pace clock, when you're getting 5 seconds or less rest. I figure it out while I'm swimming when I should be leaving next, and then use those few precious seconds on the wall to confirm my underwater math. Not too tough. :banana:



Thanksgiving Challenge Part Three: in 25, I mean 30, no, 25 words or less, how big of an idiot is That Guy? Winner receives a free trip to your kitchen for the glass of tap water of your choice.

Offer void everywhere. All restrictions apply. Resistance is futile. This message will self-destruct in 5 seconds. Or was it 10?

Ummm...That Guy is (4) ummm... (5) a really really really big (10) uhhhh... (11) wait a minute!! (14) This is a trick to try to get me outta here!! (25 words) :nono:

knelson
November 26th, 2011, 04:41 PM
It's probably a big thing to tackle for someone who just learned to swim in their mid-40s or so.

Yeah, I guess if you swim the 400 IM regularly it's no big deal. If not, then it's probably a killer.


Try doing the 30 x 100s @ 1:12.5 on the pace clock, when you're getting 5 seconds or less rest. I figure it out while I'm swimming when I should be leaving next

That's what I do. Maybe all that thinking during the swim takes your mind off the pain a little!

That Guy
November 26th, 2011, 08:31 PM
Try doing the 30 x 100s @ 1:12.5 No.


Ummm...That Guy is (4) ummm... (5) a really really really big (10) uhhhh... (11) wait a minute!! (14) This is a trick to try to get me outta here!! (25 words) :nono:

UR WINNAR!

lefty
November 30th, 2011, 11:03 AM
Try doing the 30 x 100s @ 1:12.5 on the pace clock, when you're getting 5 seconds or less rest.

Do them on 1:12, not 1:12.5 On 1:12 you have 5 iterations (:12 :24 :36 :48 :00 ) vs 24 if you do them on 1:12.5 It is much easier to keep track of. Plus you finish 14.5 seconds sooner.

jaadams1
November 30th, 2011, 11:38 AM
Do them on 1:12, not 1:12.5 On 1:12 you have 5 iterations (:12 :24 :36 :48 :00 ) vs 24 if you do them on 1:12.5 It is much easier to keep track of. Plus you finish 14.5 seconds sooner.

Never thought of that way...maybe if I EVER do the 30 x 100s again I might do that. But that a MAYBE. :)

That Guy
November 30th, 2011, 02:26 PM
again

I can't figure out why that word is in your post.

qbrain
November 30th, 2011, 02:42 PM
I can't figure out why that word is in your post.

Me neither. Was pulling part of the challenge too?

slow
December 3rd, 2011, 12:33 PM
I enjoyed the Turducken game.

Today I was daydreaming about how to make one for twelve days of Christmas, where each day you build upon the previous days.

...but then I realized that we exchange a total of 364 gifts with our true love. Even at one length per gift, that would take us to 9100 yards by the twelfth day. Anyone have a more reasonable way?

knelson
December 3rd, 2011, 01:21 PM
Even at one length per gift, that would take us to 9100 yards by the twelfth day.

I count 78 on the 12th day.

slow
December 3rd, 2011, 01:55 PM
I count 78 on the 12th day.

You are right. The chlorine is eating away what's left of my brain. And regardless, 78 is much more of a manageable number!

swimsuit addict
December 6th, 2011, 08:57 AM
I enjoyed the Turducken game.

Today I was daydreaming about how to make one for twelve days of Christmas, where each day you build upon the previous days.

...but then I realized that we exchange a total of 364 gifts with our true love. Even at one length per gift, that would take us to 9100 yards by the twelfth day. Anyone have a more reasonable way?

I think the trick is to make some of the numbers things other than lengths—like strokes, or stroke cycles, or anything else that might come to mind. The following is one possibility. If you start from Day 1 and work up to all twelve days you end up with a 4350 scy workout (or scm depending on the pool).****** If you attempt it LCM—well, that will be one everlasting cascade of workout gifts!

12 lengths IM *

11 fathoms sculling **

10 strokes of corkscrew

9 breaststroke kicks

8 dolphin dives

7 lengths of freestyle

6 fly stroke cycles

5 streamline jumps! ***

4 breaststroke pull-outs ****

3 lengths back

2 half-length sprints *****

And a 50 dolphin kick on back!

* i.e., a 300 IM to start day 12 in style!

** 11 fathoms = 22 yards. A pushout will get you the additional 1.5 fathoms to round out the pool length.

*** Find a spot mid-pool where the water depth exceeds your height by a couple of feet or more. Jump off the bottom and streamline tightly, and see how far above the surface you can go.

**** You can surface between these. I counted 2 of these per 25 in the yardage, for a total of 50 yards on each Day 4, but if you don’t surface to breathe between the pullouts you might can fit all 4 into 25 yards. That would reduce the total set yardage by 225 yards.

***** Half-length sprint = 12.5 yards all-out / 12.5 yards easy, choice of stroke.

****** The total yardage assumes that you stretch out some elements—like 10 strokes corkscrew or 6 fly stroke cycles—to equal one pool length. If you have a good memory and don’t need to check what’s next on the printed workout (I would suggest putting one at each end of the pool), you can always transition from one day’s gifts to the next mid-pool. That would change the yardage a bit.

Karl_S
December 6th, 2011, 10:47 AM
You are right. The chlorine is eating away what's left of my brain. And regardless, 78 is much more of a manageable number!
I like the concept of a "12 days of Christmas" workout, but some thought is needed to invent something useful and practical. First of all, you need to be sure that the 12th day isn't impossible.

If you added N lengths each day (SCY or SCM) that would escalate to 1950 on the 12th day. Generally an easy distance, unless you are giving lengths of something like butterfly, corkscrew or SDK.

If you add N 50s each day, that's 3900 on the 12th day. Again, pretty reasonable, depending on the makeup of each 50.

If you add N 100s each day, that 7800 on the 12th day. Now there is a worthy challenge. I've not done more than about 5250 in one day since I was 24 years old, a few decades ago and based on what I read on this forum, very few masters swimmers do anywhere near 8k/day, and even those that do, don't do it very often.

The next problem is that for the first several days, you won't be doing enough distance to design a good workout. I suppose the "first day gift" could be racing a 100, but then you would wind up racing a 100 every day for 12 days. You could allow for extra warmup and warmdown in the first several days.

The biggest prolem I see is that there is no way I could get to a pool to swim for 12 straight days starting anywhere near Christmas day. Family responsibilities and pool closings make that just impossible. In fact, finding 12 straight days any time is very very difficult. I suspect this is true for most masters swimmers.