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TOPIC: The "Birthday" Set

The "Birthday" Set 11 Aug 2014 19:15 #4906

  • Buzbyjnr
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The birthday set was something that legendary coach Brett Sutton would occasionally assign to commemorate someone’s birthday.

The mindset required for the birthday swim is perfect preparation for the mental challenge of an iron-distance race. This workout requires a ‘swim all day’ mindset. It’s a workout to really embrace the process, being in the pool and being in the moment. Kind of like in an Ironman, it’s best not to think about the finish line till you get there!”

Sutton says he initiated the set as a “birthday swim” for a lucky athlete (and their lane mates), because “having a special occasion makes it more palatable.”

“It’s a mental drill,” he continues. “To swim this far takes a lot of mental strength. It’s longer in duration than an Olympic-distance triathlon as a whole. Triathletes are happy to do long rides or over-distance runs, but most don’t like the over-distance swim. It originated from my swim days. The distance lane back in my day was called the ‘animal lane.’ We used to do crazy things—100×100 on 1:15 was the bell ringer animal lane standard.”

The Workout: 100×100 Swim
- 10×100 super easy warm-up on 2:10
- 10×100 as 25 sprint / 75 easy on 2:10
Fuel break
- 30×100 swim on 2:00, steady pace
Fuel break
- 15×100 buoy/band on 2:00, steady pace
Fuel break
- 30×100 paddles/buoy/band on 1:45
- 5×100 easy cool-down as 50 kick/50 easy swim with 10 sec rest

Note: This is a beginner’s birthday set—designed for 10K swim first-timers who are comfortable swimming 100’s on a 2:00 interval. The workout remains the same for more advanced swimmers—simply adjust the interval accordingly, using the set of 30×100 as your base pace.

You’ll notice a lot of fuel breaks built in, maybe more than you think you need. But Biscay pushes her athletes to eat plenty. Better to err on the side of too many calories and risk a slightly bloated belly than to risk a spectacular bonk. “Going extra long—whether in swimming, cycling or running—the caloric burn can really catch up with you,” Biscay says. “Trust me—I speak from experience!”

you can of course adjust if yer a wimp... and do say your age in years x 100

So Happy Birthday to anyone celebrating.. and i hope to god they aren't in my lane :-)

Jamie

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Re: The "Birthday" Set 11 Aug 2014 20:39 #4912

  • billyd
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You have to do it in your Birthday suit?

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Re: The "Birthday" Set 12 Aug 2014 07:10 #4914

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too much drag billy :woohoo:

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Re: The "Birthday" Set 12 Aug 2014 16:06 #4923

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speak for your self.... :P

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Re: The "Birthday" Set 12 Aug 2014 16:13 #4924

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Ok, so you have to do it dressed in drag then? Still confused!
When do we get cake and candles?

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