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Chlorine addicted

1-14 March Workout

posted almost 10 years ago | Report

This workout has been collecting dust in my mental notebook under "I Hate These Sets". But everyone *should* do a hypoxic set once in a while. (If you've never done a hypoxic set before, please take a moment to read up on them!)

I'm not sure what everyone's swimming backgrounds / goals are, so am keeping the set relatively pain-free (i.e., nothing ridiculous like normal + 1, 3, 5, 7). No pull buoys!

2 x (4 x 125) with 0:15 - 0:20 secs rest between each 125
1 -- 125 steady
2 -- 75 steady, 50 breathe normal +1
3 -- 75 steady, 50 breathe normal +2
4 -- 75 steady, 50 breathe normal +3

If you're comfortable with hypoxic sets, you can spice things up by starting at normal +1 and going up to normal +4 and/or swimming the first and last 50s hypoxic. Do not try to descend these! The idea is to swim as relaxed as possible as your body gets a little less oxygen each 125. Take some extra time between the 1st and 2nd round if you need to catch your breath.

If you haven't gotten the whole breathing-on-the-other-side thing down, no worries! You can do normal + 2, 4, 6 instead :)

And, as promised, a special set for Mark and Sarah:
1000 fly -- no stopping, breathing every other ;)

I'm plagarizing the rest from Mark's workout:

Put as much before and after it as your fitness and needs see fit.

Once completed, please share your thoughts, opinions, improvements, etc.

  • Thanks for taking it "easy" on us! I've never done a hypoxic set before, so I'm looking forward to trying something new. (as soon as I get over this dang cold! Runny nose + swimming = BAD)

    posted almost 10 years ago | Report

  • User_avatar Deleted User

    Color me confused. I remember doing skip drills (what I called them) for 50s. My coach at the time told me is was to get used to missing a breath during a race. So he had me do 10x50s breathing every other stroke instead of every. For me it was more mental then physical. But it did work because when you got splashed and wasn't able to get a breath during a race, you didn't panic, you just waited until your stroke came around. But what you have listed above confuses me.

    So I swim 125, breath normal. Rest. Then I swim 75 doing bilateral?? and then for the last 50 breath normal? Rest. Then swim 75 skipping a stroke, then breath normal, etc etc. Repeat till done then repeat everything again.

    Is that it?

    posted almost 10 years ago | Report

  • Feel better soon, Sarah! Sorry for the confusion, Mark. Let's say you breathe every 2. You'd swim the set as follows:

    1st 125, breathe normal.
    2nd 125, breathe normal for the first 75, then swim the last 50 breathing every 3.
    3rd 125, breathe normal for the first 75, then swim the last 50 breathing every 4.
    4th 125, breathe normal for the first 75, then swim the last 50 breathing every 5.

    If you don't want to do bilateral breathing, then you'd try to do...

    1st 125, breathe normal.
    2nd 125, breathe normal for the first 75, then swim the last 50 breathing every 4.
    3rd 125, breathe normal for the first 75, then swim the last 50 breathing every 6.
    4th 125, breathe normal for the first 75, then swim the last 50 breathing every 8.

    Wash, rinse and repeat!

    posted almost 10 years ago | Report

  • User_avatar Deleted User

    Ok, here is my feedback.

    To be fair, the pool temp was unusually high given some heat pump issue but even so, not for me or my needs. Let me explain.

    To begin, I made the 75 part a 100 just to keep the start and finish at the same end with the pool clock. So I swim the 1st 600. To be perfectly honest, it was more a mental workout then a physical one. I noticed though that as the time between breaths grew my effort decreased. Even with the heat of the pool I didn't feel like I was getting anything out of it. So I assumed I was doing something wrong and upped the pace. I then started to twitch and have convulsions. My body was screaming to just let it go. So for the last 150 of the second set I did a 100 @ 1:27 (90%). When I hit the 2min mark after finishing the 100, I went 100% for 50 more and did a 38.

    I was free! ;-) Then a funny thing happened. After cooling down the swim coach, who may be starting a master swim at the pool, asked why I had a "puzzled" look on my face. I explained about this site and exchanging workouts. She thought it great until she remembered I was a triathlete. "Why are you doing hypoxic sets?" I told her to try something different. She thought it cool that I was willing to expand my workouts but then she nicely pointed out how she gives her team "H.S." to help the sprinters not breath during their races. But given the distances triathlete's travel, how we pop our heads out to spot buoys, and how we try to keep our heartrates under some control, she suggested that I do something more appropriate. Like what I asked?

    200s (first 100 90% then slow to race pace for remaining 100) working up to race distance.

    or

    Ladder workouts.

    If only Chio was there. She could have shaken her head in dismay at my ladders being deemed OK. LOL. ;-)

    So if you're a pool person who wants to keep that head down a bit longer during a 50 or 100 race, this workout is great.

    posted almost 10 years ago | edited almost 10 years ago | Report

  • Any excuse for you to do a ladder set! Maybe we can nominate Mannie for the next round. Although it's a 2000, she has a good ladder set.

    >> So if you're a pool person who wants to keep that head down a bit longer during a 50 or 100 race, this workout is great.

    Ha -- I'm a definitely-not-distance pool swimmer who occasionally dabbles with open-water. I also should've prefaced this set by saying that when I posted it, I was gearing up for a swim meet :)

    Since getting back in the water in December, I've been forcing myself to do hypoxic breathing on a regular basis. I changed my breathing pattern to 4-2-2, and for every 4th lap, breathe every 3 to mix things up and make it easier to keep count during longer sets.

    The results of my hypoxic breathing experiment were quite interesting. I swam a total of 5 events, the last 3 of which were the 50, 100 and 200 free. I don't normally even think about my breathing, but since I knew my times weren't gonna be good, I decided to focus on something else. I swam the 50 with only two breaths, breathed every 4 for the 100 and 4-2-2 + 3 every 4th for the 200. It was really painful during the 200, especially since it was the last event of the meet. But this was a huge feat for me!

    Hypoxic sets aren't meant to feel good. But you got through it! I'll be doing my 1000 tonight, and will report back tomorrow :)

    posted almost 10 years ago | Report

  • I was planning on doing an IM set after this, but ended up doing this set twice through because my right big toe hurt doing breaststroke. So here's how it went down. (The number after @ is my breathing pattern.)

    2 x 8 x 125
    --> 1 - 125 @ 4-4-2
    --> 2 - 75 @ 4-4-2, 50 @ 3
    --> 3 - 75 @ 4-4-2, 50 @ 4
    --> 4 - 75 @ 4-4-2, 50 @ 5
    rest 0:20
    --> 5 - 75 @ 4-4-2, 50 @ 3
    --> 6 - 75 @ 4-4-2, 50 @ 4
    --> 7 - 75 @ 4-4-2, 50 @ 5
    --> 8 - 75 @ 4-4-2, 50 @ 6
    50 easy

    I knew this was going to hurt, so I swam as relaxed as possible. My intervals for #1-3 were pretty consistent, except for #4 that was about 5 secs faster. This wasn't intentional; I just needed it to end as quickly as possible!

    I did #5-8 starting @ breathing every 3. #5-7 were unintentionally a little faster than #1-3. #8 was about the same speed as #4 but REALLY challenging. I think I might've even kicked a little ;)

    I used my expanded lungs to swim a few 100s and 50s after that. Instead of intentionally sprinting (which I was too tired to do at this point), I swam them using the same relaxed stroke as I was for the hypoxic set. I ended up swimming a few secs faster than usual!

    Phew! My splits and the rest of last night's workout can be found @ http://www.dailymile.com/people/OrientalBanana/entries/91116 . Looking forward to seeing how everyone else's 1000 went :)

    P.S. I sent a note to Mannie to see if she'd be interested in posting the next workout. If we don't hear back from her in the next day or so, would anyone else be interested in sharing a set totaling 1000 yards/meters? This would be for the weeks of 15-28 March. Thanks!

    posted almost 10 years ago | Report

  • I did this workout exactly as Chio described - I agree with Mark F. that it was much harder in my mind than actually doing it. I had never done a hypoxic set before and I was kind of nervous about it. I see how it helps with your form though.

    Looking forward to the ladder workout!

    posted almost 10 years ago | Report

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