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ForceDJ
November 14th, 2014, 08:08 AM
After lots of encouragement, the masters swim group that I workout with once or twice weekly added a pool workout for open water swimmers. Supposedly they copied them from the USMS website. But, there are a few terms in the main set on the written workout that I couldn't understand. The people who run the workout aren't really avid open water swimmers and couldn't say either. I'm wondering if anyone here might help out by explaining what they mean. Specifically in the 6x100s, the 5x200s, 6x25s, and the 5x50s.

50m underwater. Really? "3@B, 2@B +5" "chill"...what's all that mean?

Main Set
6 x 100 (50 Under h2o Kick 50 build) R :10

5 x 200 Alternating:
- 3 @ B
- 2 @ B +5 w/dedicated sighting pattern on 1st & 3rd 50

1 x 500 w/buoy (250 catch focus, 250 finish focus)

6 x 25 (throttle 3, chill for 4, throttle 3) @ :15 rest

5 x 50 (25 hard build, 25 chill) r :15

Thanks for the help.

Dan

fatboy
November 14th, 2014, 12:14 PM
I looked at the Frequently Used Terms thread on the Open Water Swim Workouts and saw this info that should help you.

Intervals:

Base (B): This is an interval which would give you about 7-9 seconds of rest per hundred. You are swimming aerobically, at about 75% perceived effort level and can breathe normally when you come into the wall. Example: if you swim 10 X 100 and are holding 1:22 your Aerobic Base Interval or send-off is 1:30 per 100, 3:00 per 200, etc.
B -5: Your base interval minus 5 seconds. Example: If your base interval is 1:30, Base -5 is 1:25 per 100, 2:50 per 200, etc.
B -10: If your base interval is 1:30, Base -10 is 1:20 per 100, 2:40 per 200, etc.
B +5: Your base interval plus 5 seconds. Example: If your base interval is 1:30, Base +5 is 1:35 per 100, 3:10 per 200, etc.
B +10: If your base interval is 1:30, Base +10 is 1:40 per 100, 3:20 per 200, etc.
Rest (R): Take prescribed rest after each activity. R :10 = rest 10 seconds

Here's the link to that page: http://forums.usms.org/showthread.php?23433-Frequently-Used-Terms

ForceDJ
November 15th, 2014, 09:57 AM
I don't have access to that link because I'm not a USMS paying member. But, I understand the "base" explanation. Do you know if that list gives any indication as to the prescribed effort for "throttle" and "chill"?

Dan

orca1946
November 17th, 2014, 11:52 AM
I have not used or heard "throttle or chill" I guess they would mean faster & slower. As far as what to do with the speed is dependent on the fastest you can to swim & then slow down to recover. Would you use this in open water swims??

ForceDJ
November 18th, 2014, 09:08 AM
I have not used or heard "throttle or chill" I guess they would mean faster & slower. As far as what to do with the speed is dependent on the fastest you can to swim & then slow down to recover. Would you use this in open water swims??

Well, although I've been swimming for fitness (triathlon, open water events, etc) since the late 80s...I'm only new to swimming with a group and/or written pool workouts. So...I can't say for sure. But I agree..."throttle" must be at or close to max effort while "chill" is probably a recover pace.

Dan

ALM
November 18th, 2014, 02:52 PM
I don't have access to that link because I'm not a USMS paying member.
Dan

Dan,

This is the best time of year to join USMS! Join now and you'll be registered for the remainder of 2014, PLUS all of 2015. You'll have access to our seven daily online workouts, written by our member coaches. You'll also receive a year's subscription to SWIMMER magazine, which contains more workout tips and technique articles. More benefits are outlined here: http://www.usms.org/reg/content/benefits

To join just go to: http://www.usms.org/reg/register.php

Anna Lea Matysek
Membership Director

FindingMyInnerFish
November 18th, 2014, 10:40 PM
Note to self: Must. RENEW!