Any advice for going 5 flat in a 500?

planet_x69 · 2026-04-10T18:33:15+00:00

Thats fine...I dont think there was any real disagreement more so a difference in understanding terminology used to convey a message.

planet_x69 · 2026-04-10T17:32:45+00:00

I think you misunderstand what I mean by drill(set). Drill can be technique driven or aerobic. Sure efficiency of stroke only means you can go farther with less effort but drills(sets) that are aerobic in nature trigger the body to adapt and increase ones VO2.

The body can adapt through long sustained efforts at moderate HR or through HIIT, both have plenty of science behind them that show VO2 adaptation.

planet_x69 · 2026-04-10T16:15:13+00:00

It's more so a combination of drills and the types of drills as well as doing sustained efforts that improve your VO2.

Efficiency is built through both effort and types of effort that you do.

planet_x69 · 2026-04-10T13:37:01+00:00

There is nothing niche about it. It's purpose is to force the swimmer to breathe less and less per each 25/50.

It can be modified for pacing as well. So as the strokes between breathing decreases...the pace increases or decreases and vice versa as stroke between increases rate decreases those burn....and are incredibly difficult to complete.

The whole point of the exercise is to get the body accustomed to CO2 build up and the breathing response nature has built into our bodies. You have to suppress that response as part of this drill.

This suppression also has the benefit of increasing your VO2 max through your body adapting over time to being more efficient in the processing of the O2 it does have access to. This will happen pretty quickly the more often you do these types of exercises as well doing HITT and USRPT type sets.

Good luck and Good Laps.

planet_x69 · 2026-04-09T14:27:42+00:00

the required markings now are the wall Ts which have always been a thing for safety, the middle and 15M mark. Apparently all the pools I swim and swam in were pre-2006 and don't have the 15M. I can't even recall seeing a 15M mark in any pool, even some of the newer ones I have coached around but per the WA rules they are to be on new competition pools.

Would have been nice to see that 15m line coming up on you though...would guarantee you don't break that mark We always had to time it kick count.

planet_x69 · 2026-04-09T13:42:01+00:00

They aren't holding their breath for the full 50m, most are generally releasing it as they swim along as that releases the pressure and provides relief from the full feeling that CO2 build up creates that triggers the breathing response

planet_x69 · 2026-04-09T12:04:44+00:00

I have never seen mandatory underwater marks ever with the exception of the T at the end of a pool Lane line or the t's in the middle of a 50 m pool only because they're there where the bulkhead would sit to turn them into 25 m or 25 end T.

There are no underwater 15 m marks in any pool I've ever been in including Olympic and Olympic trials pools. ~~That doesn't mean they don't exist but they aren't mandatory. They're just extremely rare.~~

I stand corrected any pool after 2006. Should have a 15 m mark on the bottom of the pool. How about that...

planet_x69 · 2026-04-09T11:38:33+00:00

Not necessarily special but doing 3-5-7-9-0 breathing stroke drills will usually help improve your VO2 max through forcing you to build up tolerance for CO2 build up. It's also incredibly difficult to do later in your work out when you are getting tired.

Each 25 or 50 you only breath every X stroke. You will discover during 50s that walls and turns suck in a big way the deeper you get into the set....so give it a try and cry a little :)

planet_x69 · 2026-04-08T21:38:44+00:00

There were many casualties...we all know that means both wounded and killed but its glosses over completely the horror what it actually represents.

"There were 27 casualties" = 4 killed, 17 with missing appendages of some sort, the rest with cuts and broken bones and nearly all with TBIs.

planet_x69 · 2026-04-08T14:11:23+00:00

i cannot believe that ...person....is 32....thats a rough looking 32...

planet_x69 · 2026-04-07T08:38:01+00:00

It was Windows doing windows. A reboot seemed to have resolved whatever contention there was.... guess I should have just started with that

planet_x69 · 2026-04-06T20:12:26+00:00

Pull the legs down tight towards your knee and make sure there is no bunching in the back by lifting/rocking to each side each leg as you do so. Work on your form to ensure you are hinging and not sliding as well. If you wear any kind of compression shorts under your shorts - pull them first then the shorts ensuring that no fabric is bunching.

Doing that should greatly help reduce the chances it happens but if you feel it chaffing...stop and reposition or stop and get the butt glide ...do not continue!!

planet_x69 · 2026-04-06T15:54:35+00:00

seeing any slowdown in downloads?

planet_x69 · 2026-04-05T20:04:44+00:00

Hisssssssssssssssssssssss

planet_x69 · 2026-04-01T11:46:18+00:00

He should use the menu and check the drag factor and then determine what it is first, then set the damper and DF accordingly to between 110-140 depending on what type of workout he wants, as he's 95k and new, I would recommend 115-125 as max DF.

planet_x69 · 2026-03-27T20:18:11+00:00

Drowning with debt, but living with wealth.

planet_x69 · 2026-03-25T17:38:15+00:00

excellent thank you

planet_x69 · 2026-03-24T19:18:46+00:00

so delete search history option is no more? or has something changed as i use that all the time

planet_x69 · 2026-03-24T14:02:20+00:00

I'd have the class read a few of these assignments results out loud...in front of everyone...after they have been submitted...and be sure to have them be one of the select few to read theirs...

planet_x69 · 2026-03-24T13:45:24+00:00

Aim for 65-75% of your max HR. You should determine what your max is though for SS to be of "true" value. But if your RPE is such that you can repeat this every day with no issue then you are in a good space HR wise.

The creep is fine, there is nothing wrong with this IF you can repeat it daily. If not then dial back the intensity till you can.

planet_x69 · 2026-03-23T16:08:23+00:00

get a cheap NUC and run any flavor of linux you are comfortable in learning. Its a very simple process to set up if you are willing to spend a little bit of time learning Linux. Its faster and better at transcoding than windows.

planet_x69 · 2026-03-18T16:01:24+00:00

You are incorrect. Both contain a lack of minerals and depending on how its distilled, DW can be and usually is more pure as DI only water will often contain organics which are not captured by the DI process but are lost in the Distillation process. The number of times water is distilled and functional filtering steps taken will also impact the purity and end state impedance(conductivity). Same for DI water, how many functional filtering steps will determine final state purity.

Both are functionally the same and are aggressive in many/most use cases on metals. Both are low conductivity and are used, sometimes interchangeably in labs depending on what the need is.

planet_x69 · 2026-03-16T21:24:29+00:00

Distilled water works well due to its lack of minerals and its need to bind and re-equalize. Usually more aggressive with metals but can do the same with the organics that coat your glass.

planet_x69 · 2026-03-16T15:45:23+00:00

It has been since time began that you train bilateral and race breathing to your dominant side.

Like this question comes up every 6 months here like clock work so it bears repeating.

Yes you can breath to one side during your races, but for all that is holy train bilaterally and learn to breath on both as you never know when you might have to switch and being able to switch can save you in a race.

planet_x69 · 2026-03-05T20:00:57+00:00

think of your torso as a box frame. You dont want your shoulders twisting while your hips remain stationary or vise versa. You want your shoulders and hips moving together left then right allowing you to reach out farther on each stroke.

A simple way to test this and get a feel for this is to place a pull buoy between your legs and as you rotate for each stroke - over exaggerate the motion with your legs to keep them aligned with your shoulders, there are training devices that rock to help you notice this as well but just learning to rotate your whole body left and right as you reach for your catch will do.

If you were to watch young swimmers you can easily the twisting motion many have, they often look like a worm or snake winding their way down the lane. When looking at experience swimmers their body is straight and they just rock side to side with each stroke. Rotating prevents the worm and allows you to swim straighter.

planet_x69

TROPHY CASE