Training Tuesday: setting up swim intervals with your Garmin watch

A few months ago, I wrote a post about setting up run intervals on Garmin watches. This turned out to be a pretty popular topic, because it’s a very useful feature, the alternative being to write your intervals down on a piece of paper and use your watch or stopwatch to track them. Garmin Connect has a similar function for swim intervals, and I’ve recently started using it, but it has a few quirks you should know about to make most effective use of it.

Let’s build an example workout based on what my coach, Jon Fecik, gave me today:

  • 4×500 (15) as…
  • warm up choice
  • 50 stroke focus/50 swim…for stroke focus… continue to swim freestyle but focus on 1. more catch up and high elbow, 2.) extend back end of stroke, 3.) finger tips close like the finger tip drag drill, 4.) tight kick, 5.) drive hips
  • Paddle pull with buoy…moderate effort
  • swim easy cool down

This is pretty simple, which is good, as Garmin’s swim interval tools aren’t quite as powerful as the ones for managing run intervals.

Start by logging into Garmin Connect, then in the left navigation bar choose Training > Workouts. That will take you to the Workouts page, which looks like this:

Start with your workout list, which may look different from mine

At the top, click on the “Select a workout type…” pulldown, choose “Pool swim,” and click “Create a workout.” That will take you to the interval builder, which you may remember from my earlier post. By default, you get a workout with a warmup, a two-repeat interval, and a cool down:

You get a warmup, a cool-down, and a two-repeat interval for free

Before you do anything else, check the “Pool size” field on the right and make sure it’s correct. Trust me on this. You might also want to use the pencil icon at the top to edit your workout name, so you don’t end up with 10 “Pool workouts” in your list.

The controls for each item in the workout are pretty much self-explanatory: the “Duration” field lets you control whether the interval is based on time or distance, and the “Any stroke” pulldown lets you choose the stroke type if you want to specify one. Keep in mind that Garmin’s watches will try to automatically detect your stroke but they don’t always get it right if you swim like I do.

Super important note: if you’re doing drills as part of a set, set the “Any stroke” control to “Drill.” If you don’t do that, the watch won’t count your distance– for example, if you have a 200yd kick set, and thus aren’t moving your arms, the watch will sit patiently at “200 y remaining” forever because it doesn’t see you swimming.

Note the “Rest” control. This is important too. By default, every interval in the set will have a rest after it, of whatever duration you specify. However, the last interval in a repeat will always have a “rest until button press” added to it. Read on and I’ll show you why that is.

The “Equipment” field is important too, and it’s not present in the run interval builder. This is where you specify what pool toys you’re using for a given interval.

Armed with that knowledge (oh, and the knowledge that the “+” and “-” buttons in the repeat block will do what you expect), let’s build my workout. Start by setting the warmup and cool down distances to 500yds of any stroke… that’s easy enough.

The main set is a problem. Jon wanted me to swim 50/50 x 5, where the first 50 is a drill and the second 50 is a normal swim. Garmin doesn’t let you have more than one item in a repeat– all you get is one swim and one rest per repeat set. I don’t know why this restriction exists, as the run interval tool lets you add steps to a repeat, but whatever. So the best I can do is this:

Remember, only one swim step per interval

I’ll have to remember to split the 100 up so that the first 50 is focused on each of the items Jon asked me to focus on. Note that I set the rest duration to 15 seconds, as directed. The builder automatically inserted a rest step after the interval– notice that it even tells you “The last rest in this repeat block will be ignored by your device” in the workout builder.

Now I need a pull set, so I’ll click “Add a step” and set the step distance to 500yd and then use the “Equipment” link to specify paddles. Unfortunately, you can only specify one equipment item (kick board, paddles, pull buoy, fins, or snorkel) so it’s on you to remember if you need more than one item,.

There’s the pull set…

Then the cool down is easy– a distance of 500yd of any stroke.

The completed workout looks like this:

The full workout

Click “Save Workout” and boom, it’s saved and visible on my phone. A quick tap of the “Send to device” button and now it’s on my watch, ready to go.

Using the workout is a little more complex, but not really. On my Fenix3 HR, I just go to Training > My Workouts and pick the workout, then select “Do Workout”. Once you start the workout, the watch will track distance for each interval, giving you an on-screen countdown of distance remaining. It will buzz when you’re on the last lap of each step, so you know it’s about time to stop. Note that it doesn’t mark a step as done until you press the “lap” button– so, for example, when I’m swimming my 100s I have to press “lap” and then the 15-second rest period starts. When the rest period ends (whether that’s because you have a fixed rest or a fixed duration per step), the watch assumes you will start swimming again, so you don’t need to re-press “lap”.

Speaking of fixed time intervals– yes, you can do those. For non-swimmers: this is an EMOM-style interval where you’re supposed to swim a distance and then start at the same time. The faster you go, the more rest you get. For example, if my coach says “swim 100 every 2:15”, if it takes me 2:00 to swim the first 100, I get 15 seconds of rest. If the next one takes me 1:55, then I get 20 seconds. And so on. To set these up, set the rest period in the repeat to “Fixed repetition time.”

Timed repeats are the devil

That’s it– happy swimming! (Oh, in case you were wondering: no, I don’t know which specific Garmin devices support this– certainly the tri-focused Fenix3/5 and the 735/920/935xt do but I don’t know about any others).

 

 

 

 

Advertisements

Leave a comment

Filed under General Stuff

My screen went gray: how to turn off Windows 10 color filter mode

I like to think I know my way around Windows after using it daily since Windows 3.1. Sometimes it still surprises me, though.

Today I was working on a blog post for the ENow blog (stay tuned, you’ll see it shortly). I went to copy a quote from a press release and, suddenly, this is what I saw:

Grayscale Windows screen

Where’d my color go?

I couldn’t figure out what the hell had happened, but my screen was suddenly gray. It was at the correct resolution, and everything looked the same except it was gray. At first I thought I’d mistakenly turned on high contrast mode (which you do with left Alt+left Shift+PrtSc) but nope.

A little digging led me to the dialog shown in the image above. Apparently Windows has a “color filter” mode that, when invoked, makes it easier to see certain colors. It’s intended for people with color-vision deficiencies. For ease of use, Microsoft tied it to a key combination: the Windows key + Ctrl + C. I must have accidentally bumped the Windows key while copying my quote.

Now you know.

Leave a comment

Filed under General Tech Stuff

Clearing the Windows 10 external monitor cache

I bought a Surface Book on day 1 of its availability, 2 years ago this month. It’s been an excellent machine. I almost never use it with the clipboard undocked so I’m not sure I’d buy another one, but it’s been good.

Recently, though, it has developed a displeasing habit of failing to recognize external monitors. For example, last week when I was at Ignite, I had to borrow Richard’s laptop to do my product demos because mine wouldn’t talk to the monitor we had available. When I got back from Ignite, it was worse– I couldn’t use an external monitor either through the Surface Dock or the built-in DisplayPort. It didn’t matter what monitor or adapter I used, either. The only way I could make an external display light up was to undock the clipboard and plug the dock connector into it.

I tried a large variety of things to fix it, including updating the firmware on the Surface Dock, reverting to an older preview build of Windows, sacrificing a chicken, and loud cursing. Nothing.

Then I posted on Reddit. Within an hour or so, a user posted a link to this thread, and I found the magic solution. I unplugged the dock, deleted HKLM\System\CurrentControlSet\Control\GraphicsDrivers\Connectivity and HKLM\System\CurrentControlSet\Control\GraphicsDrivers\Configuration, plugged the dock  back in, and boom! The external monitor now works normally.

My theory is that a bug in Windows 10 and/or the Surface dGPU driver and/or Windows Insider upgrades caused the problem. I’m not really interested in figuring out the root cause now that I know how to fix it.

Hopefully this will help future generations who may have this same issue…

Leave a comment

Filed under General Tech Stuff

Office 365 Exposed, episode 9

I just got back from Microsoft Ignite, where I stayed locked in a restaurant with customers for almost the entire time. Thankfully, I was able to escape long enough to sit down with Tony Redmond and Microsoft’s Christophe Fiessinger to talk about Office 365, Groups, Ignite, and a bunch of other stuff… in front of a live studio audience. That means that, when you hear people laughing, it’s not scripted for once. Enjoy!

1 Comment

Filed under Podcasts

Removing Exchange Online calendar events when the meeting organizer leaves

“Hey, look! A new Office 365 feature!”

I get to say this a lot given how often Microsoft drops new features into various parts of the service. Sometimes they announce these features in advance, and sometimes they don’t. Sometimes these features are large, and sometimes they’re small.. but even the small ones are often surprisingly valuable.

Today’s example: the new Remove-CalendarEvents cmdlet, which solves the issue of what to do with recurring meetings when a user leaves or is on extended leave. Here’s what the documentation says:

This cmdlet cancels meetings in the specified mailbox where the mailbox is the meeting organizer, and the meeting has one or more attendees or resources. It doesn’t cancel appointments or meetings without attendees or resources.

This is perfect for handling the case when someone leaves an organization and leaves behind recurring meetings, but it’s also useful for cleaning up calendar items for people who are on parental leave, medical leave, or other types of absence with a defined start and end time.

You can cancel all meetings with the -CancelOrganizedMeetings switch, or you can specify a date range with switches to specify the start date and the number of days or the end date to cancel. Keep in mind that if you don’t include -CancelOrganizedMeetings, nothing will happen when you run the cmdlet– if you want to see what it would do, you can use -PreviewOnly. I am not sure why the team didn’t use the standard -WhatIf switch, but that’s a minor point.

The cmdlet is very easy to use. I wanted to cancel all future meetings organized by a user who’s left my tenant, so this is what I did:

A single cmdlet will remove all of the target user’s meetings

Note what happened on the first try– I didn’t specify any switches, and the cmdlet warned me that it wouldn’t do anything… and indeed, it didn’t. The second attempt did exactly what it was supposed to:

Poof! no more meeting

I was delighted to see this result– it’s proof that Microsoft is paying attention to the small sharp edges that sometimes annoy administrators disproportionately. Hats off to the calendaring team (hi, Julia!) and thanks for listening.

1 Comment

Filed under UC&C

Office 365 Exposed, episode 08

Back by popular demand: Office 365 Exposed! In this episode, Tony and I recap the (excellent) Office 365 Engage conference, discuss some various change management “issues” (I use the term politely; “problems” would be more accurate) with Office 365, touch on the recent horrifying data breach in the reporting portal, and opine on what to expect at Microsoft Ignite coming up next month.

Listener note: Tony and I will be recording an episode at the Ignite Podcast Center– if you have questions or topics you’d like to see us address, let us know!

Leave a comment

Filed under Podcasts

Windows Outlook Focused Inbox requires modern authentication

I make heavy use of Windows Outlook, especially its feature that allows you to have multiple Office 365 accounts set up in a single client. My ENow work account showed the Focused Inbox feature, but my personal robichaux.net account and the account from the free tenant Microsoft gives MVPs did not, and I couldn’t figure out why– the feature was turned on in the tenants, and I could see it working in Mac Outlook and Outlook for iOS.

Microsoft’s Rob Whaley pointed me in the right direction. It turns out that you must enable Modern Authentication for Exchange Online in order for this feature to work in Windows Outlook. I had it turned on for the ENow tenant, but not for the other two tenants. As soon as I turned it on with Set-OrganizationConfig -OAuth2ClientProfileEnabled $true, and relaunched Outlook, I saw the Focused tab pop up in those two accounts.

The technical reason behind this is only interesting to Exchange admins, but in case you were wondering: the Outlook REST API that Windows Outlook uses to access the Focused Inbox requires the use of Modern Authentication. No modern auth, no REST API, and therefore no Focused tab.

Leave a comment

Filed under UC&C