The Screaming Viking

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  • in reply to: SwimViking RPT Tracking App #3382

    Here is our ad on SwimSwam. I would love for this thread to actually serve as a way for you guys to ask me questions about it. Please check it out! https://swimswam.com/vikings-have-invaded-your-race-pace-training/

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: A Few Interesting Results #2899

    I am interested in the write up. Let me know if you wanna guest post it the Swim Brief. I totally agree there is much more to fatigue than we would commonly think.

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Check out swimbrief.net #2389

    Thanks for the recommendation! Be sure to read all 7 parts. My MANIFESTO is also posted at SwimSwam. :). Please let me know what you all think.

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Single Event Training #1420

    I’m back to say that yesterday I practiced 100 pace breast on my lunch break and scored 4+1+1 which is pretty much a FAIL compared to what I had been doing. I got pissed and got in the water with my team later in the day and did the same set. Scored 7+1+3. Better but not my best.

    I can definitely see the value in doing the same race set twice in one day so I say why not? Sometimes there are legit reasons to take another crack at it. There are just too many factors that can lead to a lousy round.

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: New Bulletin #49 #1415

    that’s how I read it, but I think that I still will choose consistency… Rushall makes it seem like the rest after a fail doesn’t matter so much since it is above the twenty second threshold. right now I am allowing one sit-out except on fly and 75’s free. Just really don’t want to do it for all races if it is not optimal. I hope he clarifies soon. I am probably worried over nothing but dammit, I said I was doing this season by the book!

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Groups & growing #1411

    Joplin is doing great. Still lots of rebuilding going on but in some ways better than ever. New long course pool and hosting our first meet this summer. my email is jckw@prodigy.net.

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Groups & growing #1409

    Joplin, Missouri. I am training with it myself, so if you need any insight into that, feel free to fire away with questions. I figured I better know a little about what I am putting the kids through if I am gonna ask them to do it all the way!

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Groups & growing #1407

    I am running pretty crowded practices. Sometimes I end up with 8-10 per lane. In my practices:
    -each swimmer has a chart with their target times so they know their required paces.
    -If the whole group is doing the same interval (like our very common 25’s on 30 sec to practice 100 pace) I have them “set up races” so the fastest people spread out to lead each lane so they can push each other. The others try to match by speed who goes second, third, etc…
    -If we need separate intervals, I designate an interval for each lane. For instance: when we practice 200 freestyle, I designate a lane on 45 interval, a 50 interval and a 55 interval. Swimmers are expected to get into the appropriate lane for them, which would be whichever lane is closest to 20 sec over their target 50 time. They are expected also to get in order from fastest to slowest based on the event they are practicing.
    -We have ordered digital clocks but don’t have them yet. right now I turn on our scoreboard, which is on the wall at the starting end. Then I synchronize it with the wall pace clocks. All swimmers are expected to help others get their times just in case they have a hard time seeing the clock due to crowding. After a swimmer fails out of a set, they wait until we have a dead lane to start cooling off. While they are waiting they must help other swimmers still live on the set to know when they hit the wall, (14 high, 15 low, etc…) A lot of the time my swimmers will shoot and do a great race-perfect finish, but they are underwater to do it and don’t see the clock. Usually when they come up and say “when did I hit?” someone is able to tell them.
    -If we are practicing 100 fly 25’s or 500 free pace 75’s, I allow swimmers to have two sit-outs after each fail so they can start their next interval with the group rather than opposite direction to avoid collisions and other problems. I am considering letting them have two sit-outs for all sets, but I am looking for an official clarification from Dr Rushall on whether that is optimal. I really want to be consistent so I might just make that change anyway.
    -Earlier in the season I was just putting a cap on sets and making them keep going after they fail out, meaning they score it out to third fail, and then they keep going until the designated number of intervals is done. Rushall recommends 5-6 times the race distance, and a little less for races longer than 200. Now that my swimmers are getting used to it, I have started letting them stop after third fail again. It helps with crowding anyway.
    -I ask my swimmers to keep a log book and I even print and hole punch forms for them to use. Very few do, so I also keep a grade book to keep my own stats on them. At the end of each set they have to give me their score as x+y+z, with x being the number of successful targets before first fail, y being the number before the next fail and z being the ones before the third. If they have two fails in a row the score they have to clarify that so I know why they only gave me the x+y.

    I hope that helps. I have spent about three seasons slowly implementing this to see what works and what doesn’t with several swimmers per lane. This is our first season trying to run it by the book. Long Course will be a new challenge as last summer we only did USRPT sets during morning SCY practices. We did not have any way to get pace clocks in place last summer to make it work. Good luck with it. I hope this helps.

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: New Bulletin #49 #1406

    thrilled to read this and he clarifies a few things for me, but I still have a lingering question… in earlier papers Dr Rushall implies that one repetition sit-out is ideal after a failed target. Later in his works he recommends two interval sit-outs after a failure, but states it in the context that it is because it helps to avoid collisions on butterfly or problems with people starting on opposite ends when doing things like 75’s.
    So, which is it? One sit-out when it can work, and two only if we need to accomodate training space and organization? Or is it better to just do two interval sit-outs all the time for consistency?

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Single Event Training #1401

    I am the same. I am training just the 100 and 200 breast and I alternate days. (Sometimes I sneak a short swim in on my lunch break and sometimes I do the workout with the team I coach in the mornings.) I actually did a 100 fly set for the first time this morning but since I haven’t done a 100 fly since high school I have no idea what time to aim for. It hurt.
    I don’t even create a set… I get in every day I can and do either 100 breast training with 25’s on 30 trying to hit 14.78 (I swam a 58.92 in December so that is what I use as my race time.) for the 200 I do 50’s on 55 trying to hit 33.08 or better, based on the 2:12.33 I did in December as well. I just go until I have failed three times. (the first 6 25’s or 4 50’s count as automatic successes.) After each fail I sit out one repeat and get right back into the set. I make my team give me their scores as x+y+z which is how many successes before 1st, 2nd and 3rd fail, so that’s how I log mine as well. I don’t even write workouts anymore. I just say “today we are practicing 100 breast, 200 free and 100 fly and the kids know what they are in for. I wouldn’t do multiple sets for the same race in a day unless you just couldn’t get going on something like 50’s for 200 pace and decide to try again with 25’s at 200 pace. I guess with your fitness level it might not be a big deal, but I know that I would be pretty worthless trying to do the same one again in the same workout. When I fail out I feel like I just maxed out in the weight room.
    I have seen more improvement than most of my swimmers have even though I only end up swimming 800-1500 yards a day total. I am sure this is because I started with a pretty low fitness level though. I am 39 years old. haha. I did make our sectional cuts for LCM last weekend in the breaststrokes on my first long course races in 14 years so I ain’t that far gone.
    the only other fitness work I do is a 30 minute run 2 or 3 times a week, but not very consistently since I am so busy.
    With a high fitness level you might still struggle with this stuff at first. I have a 2:02 breaststroker on my team who really struggles with the 200 breast splits he needs to hold. It seems harder to get technique and timing right on breast. I actually suit up for these sets because it makes such a difference in timing in breast. I actually suit up all of the swimmers in my highest group because we want to mimic meet racing as closely as possible.
    We don’t really micro/macro-cycle. we just plan the week out to hit every race at least twice and fill the extra time where we would have been logging yards with reaction drills, start/turn work, mental training and technique stuff.
    Let me know if you have any other questions. I hope it works out for you. I love it for me so far. Still feeling it out for the team though.

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Record Keeping #709

    sorry… excel won’t attach… trying pdf’s.

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    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Record Keeping #694

    I am actually in the process of putting together binders to try something new this season.
    1. the cover of the binder has a chart with all of their best times and all of the target times they might be expected to hit on various sets.
    2. they fill out a log sheet that asks for the date, the race they are training for, their best time in that race, the set (50’s on 55…), the target time, # before first fail, total yards at race pace, previous best for that set, and other comments. After each set we take time to log it down. That way my swimmers always know what they are aiming for and what they can consider an improvement.
    3. I also include a calendar so that every time a swimmer makes an improvement in either # to first fail or total yardage on target they write that race on that date in the calendar.

    I have no idea if this will work but I have shown it to the kids and they seem excited about it. Some of them even made their own binders because they didn’t want to wait for me to get all the stuff and put it together.

    I have been doing it for myself and I enjoy taking the time to write things down and compare. But I only work out once or twice a week for about a half hour so I doubt I will ever get annoyed with it like they could. 🙂

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

    in reply to: Location and USRPT Status #477

    This is The Screaming Viking! I have been transitioning my club to USRPT because why not?! I am the founder and head coach of the Killer Whales (JCKW-AR) in Joplin, Missouri. I am also experimenting with USRPT and dietary changes in my own swimming. It has been a fun ride so far. I am hoping to write about my experiences so far at http://www.swimbrief.net, but have just been to busy to tell the whole story. I am hoping for some great discussion here with coaches who are also on board with the science of race pace training.

    I came into this world naked, toothless and screaming and that's exactly how I plan to go out.

Viewing 13 posts - 1 through 13 (of 13 total)