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Catchup drill, catching up on 3 workouts

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I had an enjoyable busy weekend. I hope everyone had a happy New Year, even Geek.

Saturday - LT day
Lifetime SCM
Warm up
- 400 free
- 200 back
- 200 kick w/board
- 200 back
Sprints
- 6x25 12.5 AFAP/12.5 ez on 60
LT Set
- 6x50 on 4:00 (30,30,30,29,29,29)
Cool down
- 300 ez

Sunday - Technique Day
Lifetime SCM
Warm up
- 400 free
- 200 back
- 200 kick w/board
- 200 back
Drill/Technique
- 10x25 on 30 w/fins
- 10x25 on 30
-- focus on keeping the hand high during the glide, just under the surface; EVF
- probably more random swimming

Monday - Hard Aerobic
Team Practice SCY (No one on my intervals)
Warm up
- 300 swim
- 200 kick w/fins
- 300 pull
Transition
- 6x50 drill/swim
Main Set
- 200 kick w/fins
- 6x150 on 2:30 (40,40,38,38,38,37)
- 6x50 w/fins alternate back/dolphin on back
- 8x50 pull descend 1-4
Cool Down
- 400

I really am enjoying LT day. It is so little yardage but leaves me completely destroyed. Getting down to 29s from a push was good for me.

Sunday I wasn't expecting to swim because I thought the pool would be closed in the morning but Lifetime didn't close for the New Year, so we got in a quick morning yoga swim in.

Today's 150s were the only really difficult set and it feels like I should be going faster on them given the rest. My goal was to swim under 1:40 and was probably a little too conservative early in the set.

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  1. aquageek's Avatar
    Happy New Year.

    I remain confused as to what constitutes aerobic. For me aerobic is a sustained effort of 30+ minutes with almost no rest. I see others, like you, refer to aerobic as a hard effort but not terribly long.

    So, which is it, or could it be both?
  2. quicksilver's Avatar
    That's a good question. I always thought of aerobic as more of a cardio based workout such as you described....usually a 30 minute set with little rest. And anaerobic would fall into the category of sprinting (high intensity, shorter distances and less breathing).

    I found this definition on-line which seems to make sense.
    Anaerobic exercise comprises brief, strength-based activities, such as sprinting or bodybuilding, whereas aerobic exercise is centered around endurance activities, such as marathon running or long-distance cycling.
  3. The Fortress's Avatar
    Quote Originally Posted by aquageek
    Happy New Year.

    I remain confused as to what constitutes aerobic. For me aerobic is a sustained effort of 30+ minutes with almost no rest. I see others, like you, refer to aerobic as a hard effort but not terribly long.

    So, which is it, or could it be both?
    I tend to class aerobic work into easy or hard as well. Perhaps EN1 is easy aerobic, EN2 is hard aerobic and EN3 is anaerobic?
  4. qbrain's Avatar
    Geek, Quick and Fort,

    I am using hard aerobic pretty generally. It is not sprinting, it is not max efforts and it is not at a pace I can sustain indefinitely. So my hard aerobic day might have a set or two like todays set with a 1:2 work to rest ratio around 500 pace, or it might be a tight interval survival swim or it might be even more rest than today/shorter distance at 200 pace.

    Zone 3/EN-2/EN-3 http://www.teamunify.com/reno/__doc_...20Swimming.pdf

    The longer stuff I did this summer (T4000, hour swims, 6x500s) I would label endurance.
    Updated January 2nd, 2012 at 02:31 PM by qbrain
  5. qbrain's Avatar
    Quote Originally Posted by aquageek
    I remain confused as to what constitutes aerobic. For me aerobic is a sustained effort of 30+ minutes with almost no rest. I see others, like you, refer to aerobic as a hard effort but not terribly long.

    So, which is it, or could it be both?
    To answer your question specifically, I think it is both. Swimming at or below aerobic threshold pace, only uses aerobic energy. Going above aerobic threshold, you still use 100% of the aerobic energy available in addition to anaerobic energy. The faster you go, the less percentage wise the aerobic system contributes, but it is still contributing 100% of what is capable.

    Which method is best for increasing performance of the aerobic system, I don't know.
  6. jaadams1's Avatar
    Quote Originally Posted by qbrain
    Geek, Quick and Fort,

    I am using hard aerobic pretty generally. It is not sprinting, it is not max efforts and it is not at a pace I can sustain indefinitely. So my hard aerobic day might have a set or two like todays set with a 1:2 work to rest ratio around 500 pace, or it might be a tight interval survival swim or it might be even more rest than today/shorter distance at 200 pace.

    Zone 3/EN-2/EN-3 http://www.teamunify.com/reno/__doc_...20Swimming.pdf

    The longer stuff I did this summer (T4000, hour swims, 6x500s) I would label endurance.
    I did almost the same set as you this afternoon, and according to the "energy zones in swimming" chart on that link, I would classify the 150s as the SP1-2 group, rather than EN3. Definitely anerobic. At least that's the way I swam them. Busting *ss, 2:1 work:rest, heart rate pumping, barely able to recover in time to do it again.

    One of my most favorite all time sets in college was the 20x100s Free @ 1:30, trying to maintain as fast as you can. Back then, I was at :54-:55s, having that 2:1 work rest ratio to do it again and again.
  7. qbrain's Avatar
    Quote Originally Posted by jaadams1
    I did almost the same set as you this afternoon, and according to the "energy zones in swimming" chart on that link, I would classify the 150s as the SP1-2 group, rather than EN3. Definitely anerobic. At least that's the way I swam them. Busting *ss, 2:1 work:rest, heart rate pumping, barely able to recover in time to do it again.

    One of my most favorite all time sets in college was the 20x100s Free @ 1:30, trying to maintain as fast as you can. Back then, I was at :54-:55s, having that 2:1 work rest ratio to do it again and again.
    This link makes it more clear: http://teriwenzel.tamu.edu/swimming/...%20Dummies.htm

    Sample Swims and Sets

    Recovery 2000 yards at low exertion

    Aerobic 4 x 500 yards with 1:00 rest at moderate exertion

    Mix Aerobic/Anaerobic 6 x 150 with 3:00 rest at high exertion

    Anaerobic 4 x 100 with 5:00 rest at very high exertion

    Creatine Phosphate 12 x 15 with 2:00 rest at high exertion