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Team 4 x 400 IM: February FISH

 

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tigerchik

Feb 1, 12 4:53

Post #1 of 324 (3991 views)
Team 4 x 400 IM: February FISH Quote | Reply

If you didn't follow last month's thread, those of us who didn't make our goal yardage now have to swim 4 x 400 IM once per week in February.

Post 'em.
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


tigerchik

Feb 1, 12 4:59

Post #2 of 324 (3983 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply

A catch-22:
I am fairly sure I acquired my cold/ear infection from the pool.
Swimming when you have a cold feels good because you get all the snot out.

6.8 miles + 1500 yds easy, with gauze stuffed in my ears. The right one was all swollen again last night so I figured swimming couldn't make it worse.

600 w/u
2 x 150 as 25s/50d/75s
4 x 150 as 25k/125s
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


HalfSpeed

Feb 1, 12 7:44

Post #3 of 324 (3917 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply

Someone's gonna complain about letting all your infected snot draining into the pool, you know. I used to get a lot of ear infections when I was younger & swimming a lot more. My routine then was 50/50 mix rubbing alcohol and glycerin dropped into my ear canals after every swim. Rarely do I get water in my ears now.

8x50 mix s/k
100s
4x[25fl/50bk/75br/100fr]@:10RI
10x50 alt slow/fast@:50 :32/:30/:30/:31/:29

2000 sc yardages

Proud member of FISHTWITCH: beating you to T1 for a decade... and most often T2, as well


antonbp

Feb 1, 12 9:12

Post #4 of 324 (3890 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply

400 swim on 6:20
300 pull on 4:30
4x50 descend on 50
100 easy on 1:50
4x (50swim/50kick on 1:55 + 25fists/25swim/25fists/25swim on 1:40 + 100 build on 1:50 + 400 pull on 5:50 #1&2 paddles no buoy #3&4 paddles and buoy)
200 easy

4000 SCM 64:19

Bruce
ALBOPADS XTERRAWETSUITS OOMPH NEWTON OAKLEY FIZIK GARMIN ROTOR SPIUK QUARQ HONEYSTINGER


jbank

Feb 1, 12 9:38

Post #5 of 324 (3882 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply

Do I get to post here even if I don't have to do 4x400 IM? I'd be
50/50 on drowning trying to do more than 1x400 IM.

WU: 500 fr, 4x{ 25 kick, 25 drill, 25 swim }, 300 pull
Drills: 10x50 1 arm fly
Main: 2x { 5x200 @3:00,2:55,2:50,2:45,240
100 easy }
CD: 300 pull
4100 scy


tigerchik

Feb 1, 12 9:52

Post #6 of 324 (3873 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply

In Reply To:
Someone's gonna complain about letting all your infected snot draining into the pool, you know.


No worse than water aerobics ladies getting perfume in the pool :-)
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


tigerchik

Feb 1, 12 9:53

Post #7 of 324 (3871 views)
Re: Team 4 x 400 IM: February FISH [jbank] [In reply to] Quote | Reply

In Reply To:
Do I get to post here even if I don't have to do 4x400 IM? I'd be
50/50 on drowning trying to do more than 1x400 IM.


The more the merrier.
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


monty

Feb 1, 12 13:52

Post #8 of 324 (3837 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply

Well they finally converted the 50m pool to yards today, so i don't have to swim in either an 85 degree or 69 degree pool anymore. Hooray for me; Got a meet this weekend, was feeling kind of blah about it as it is a distance meet, but got in today and fired up the engines just to see where i might stand. The 1st of my 400 IM penance will come on sat, it probably will not be pretty, but i may get a crack at jordan head to head if he entered it. Lots of rest, kicking, and fly and IM today;

3x100 swim@ 1;30/ 3x100 IM kick@2;00/5x50 fly @1;00- 1;21/19/15-1;51/1;43/1;42- 38/37/37/37/37
3x100 bakc@2;00/ 3x100 IM kick@2;00/ 5x50 fly@1;00- 1;25/1;23/1;20/1;43/1;42/1;41-- 36/35/35/35/35
3x100 brst@2;00/3x100 IM kick@2;00/5x50 fly@1;00- 1;26/1;24/1;23- 1;42;/1;41/1;39- 35/35/35/34/34
400 dolphin kick hard- 7;06
200p/100 IM/200p- 2;30/1;16/2;27
100 kick-1;49
100SD
3650SCY 1;11min


NAB777

Feb 1, 12 15:23

Post #9 of 324 (3803 views)
Re: Team 4 x 400 IM: February FISH [monty] [In reply to] Quote | Reply

AM: 8k run
PM:
w/up - 400/300/200/100
12x100 w/10 seconds rest - average time 1.31.7
Cramped
800 easy pull w/down
3000 long course metres

In an ideal world, I will get this up to 20x100 but in reality, it works best for me to run in the AM & swim PM - so it's for now, it's 'swim until cramp'...
Getting ever so close to the initial goal of holding sub 1.30 with 10 seconds rest - it's been a while...!


klehner

Feb 1, 12 15:25

Post #10 of 324 (3802 views)
Re: Team 4 x 400 IM: February FISH [monty] [In reply to] Quote | Reply

2/1:

900 w/u

2x(4x(150 on 2:15, 2x75 on 1:15/1:10/1:05/1:00 each pair))

Twelve of the 75s were :53, with one at :54 and three at :52

3400scy
----------------------------------
Of course, with your ears stuffed with outrage cotton balls, all you heard was, rahrahra, govt comes to get your guns, rhahrahrah, stamp out your FREEEEEDOM! - slowguy


sweet_wtr

Feb 1, 12 17:22

Post #11 of 324 (3771 views)
Re: Team 4 x 400 IM: February FISH [NAB777] [In reply to] Quote | Reply

//In an ideal world, I will get this up to 20x100 but in reality, it works best for me to run in the AM & swim PM - so it's for now, it's 'swim until cramp'...
Getting ever so close to the initial goal of holding sub 1.30 with 10 seconds rest - it's been a while...! //

you'll get there... less than a year ago i could barely make 3 x 100 on 1:30. monday i did 27 x 100 on 1:30. but i only had about 5 sec. rest towards the end. keep at 'em, you'll get there!

today's swim... feeling the left shoulder. not sure if it's from the january swim challenge or shoveling/ice picking the driveway after i crashed into the house due to ice on monday. durrr.




200 Swim / 200 Drill Mixed / 200 IM Drill / 200 IM Kick
5 x 100 Free @ 1:45 (easy)
4 x 50 IM Order Drill @ 1:15 (Fly/Back, Back/Brst, Brst/ Free, Choice/Free)
4 x 100 Free @ 1:45 (easy)
4 x 50 IM Order Swim @ 1:15 (Fly/Back, Back/Brst, Brst/ Free, Choice/Free)
3 x 100 Free @ 1:45 (easy)
4 x 50 IM Order work walls/streamlines @ 1:15 (Fly/Back, Back/Brst, Brst/ Free, Choice/Free)
2 x 100 Free @ 1:45 (easy)
4 x 25 IM Order - Breakout Speed off the blocks (all but back)
A swim buddy used the lane gainer on these sprints/recoveries and LOVED it.

(2900m)



realAlbertan

Feb 1, 12 20:37

Post #12 of 324 (3735 views)
Re: Team 4 x 400 IM: February FISH [NAB777] [In reply to] Quote | Reply

100 sw/100k x 2
8 x 50 4 ooIM @ 55, 4Fr @ 50
400 IM @ 6:00 (5:28)
400 IM @ 6:00 (5:32)
50 kick @ 60
400 IM @ 6:00 (5:32)
50 kick @ 60
400 IM @ 6:00 (5:32)
300 easy
2800 SCM

Tired from yesterday's track session... Lead legs :(

kicking felt like shit and I suffered as a result
___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M - 1500 metre Freestyle


HalfSpeed

Feb 2, 12 7:46

Post #13 of 324 (3701 views)
Re: Team 4 x 400 IM: February FISH [monty] [In reply to] Quote | Reply

I'm going for quality over quantity this month - Russ's Less is More ideal, I suppose :~)

500 s/k mix w/u
10x100@2:00 alt br/fr br:1:20/:21/:20/:19/:18 fr: 1:05/:05/:06/:04/:03
500 s/k cool

2000 sc yardages

I don't think I'll have a problem getting my 100's sub 1:00 (goal 1), but getting my breaststroke under 1:10 (goal 2) is gonna be tough. For my free, I just need to power it up more, which I know I can. The breast, though, I need to get it more efficient - find those technical nuances that will break me through. I think much of my issue is the recovery phase, I'm not finding the best way yet to get my arms stretched out ahead.

Proud member of FISHTWITCH: beating you to T1 for a decade... and most often T2, as well


kathy_caribe

Feb 2, 12 8:06

Post #14 of 324 (3694 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply

Wait! It is 4x400IM EACH week? YikeS!

okay, so I THOUGHT I had this week's taken care of yesterday but it looks like I have 3 more this week. Sigh.

(but liking all the workouts posted)

500 w/u
10x100 free
400IM
100 free

(did I mention the pool is unheated?)
http://harvestmoon6.blogspot.com

(This post was edited by kathy_caribe on Feb 2, 12 8:08)


jbank

Feb 2, 12 9:39

Post #15 of 324 (3672 views)
Re: Team 4 x 400 IM: February FISH [jbank] [In reply to] Quote | Reply

Substitute coach at masters today liked IM. No 4x400, but felt a bit too close for comfort...

WU: 400, 200 kick (IM order), 200 pull
Main: 8x50 IM order
4x100 IM (swim,kick,drill,swim)
2x200 IM (drill,swim by 25s)
1x400 IM (swim,kick,drill,swim by 25)
3x { 25 fly, 50 bk, 75 br, 100 fr }
CD: 750 pull
4000 scy


Axles of Evil

Feb 2, 12 9:47

Post #16 of 324 (3670 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply

The spreadsheet is up and can be found here:

https://docs.google.com/...vQm51d3lndnBwa0tDUHc



.


tigerchik

Feb 2, 12 9:49

Post #17 of 324 (3668 views)
Re: Team 4 x 400 IM: February FISH [Axles of Evil] [In reply to] Quote | Reply

Thanks. No swim today, 13 mi run this AM
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


monty

Feb 2, 12 10:12

Post #18 of 324 (3661 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply

I don't think I'll have a problem getting my 100's sub 1:00 (goal 1), but getting my breaststroke under 1:10 (goal 2) is gonna be tough. //

Are you talking about doing that set of 10 in those times?? I think you can do the frees, most of them anyway, but 1;10 for 5x100 breast? I think you have bitten off waaaay too much there buddy. If you could do that set in that time, you would be battling the guy on my team that is in our AG for fastest over 55 in the world in breast. I believe at 55 this past year he went 1;03 and 2;18. And he beat out Rick Colella in both events to boot, you probably remember that name from olympic breastrokers from our day. If you did 5x 1;10's in workout, you would be challenging that 2;18 for sure. Now go prove me wrong...(-;

Taking the day off swimming here, gonna do a good bike and mini taper for the 400IM i got this weekend. Probably do the 200 fly too, just for giggles(not mine, but everyone watching me)


SH

Feb 2, 12 10:59

Post #19 of 324 (3644 views)
Re: Team 4 x 400 IM: February FISH [monty] [In reply to] Quote | Reply

bike 2x20 this am... but missed my swim! Will do a make up on Saturday.


HalfSpeed

Feb 2, 12 11:35

Post #20 of 324 (3630 views)
Re: Team 4 x 400 IM: February FISH [monty] [In reply to] Quote | Reply

I guess I should clarify. Sub 1:00 free well rested off the wall I think I could do this now, so maybe this goal is too easy. Maybe I should shoot for a :55. Same for the breast sub 1:10 well rested off the wall. Even at that, it's gonna be tough, but goals should be - just not so tough they become unrealistic. So for repeats, I'd like to get under 1:15 for now. 1:03 is my best back in HS, 28.9 for a 50 - leadoff in a 4x50 breast relay, we went under 2:00.

Proud member of FISHTWITCH: beating you to T1 for a decade... and most often T2, as well


Printer86

Feb 2, 12 19:16

Post #21 of 324 (3575 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply

I'm in my 2nd week of swimming after taking a 5 month break. I'm still doing 5 x 500 each time out, but I'm starting to get the feel of the water again.

Today's Workout 2,600scy (9th workout since returning):

Main set: 5 x 500scy (1:00 RI) 7:10, 7:08, 7:08, 7:19, 7:10. Lost my rhythm & confidence on #4.
Warm Down: 1 x 100yd kick set warm down

I'm still nursing a sprained ankle, so no running for me again this week. However, I did start back on the bike trainer yesterday.
___________________________________________

Currently on the DL with thrombophlebitis in my left leg. It sucks!


tigerchik

Feb 3, 12 4:54

Post #22 of 324 (3546 views)
Re: Team 4 x 400 IM: February FISH [Printer86] [In reply to] Quote | Reply

run: 8.6 mi with 27 min increase each min 7.0 mph to 9.6 mph
swim: 1300 yds
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


SH

Feb 3, 12 7:35

Post #23 of 324 (3521 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply

Feeling the mini-taper after missing Wednesday!
Also, my technique work seems to be paying some dividends.
I guess I never really knew how to swim?
I laugh to keep from crying.

500 free warmup
1x200 @3:00
4x100 @1:25 (ave: 1:11)
1x200@3:00
4x100@1:20 (1:04, 1:04, 1:05, 1:05)
4x50 easy
1x400 cruise (5:00 and it was tough)
12x50 kick/swim
8x25 fast/slow/repeat

Straight through 2 times...
4x25 @:25 hard
1x100 @1:40 slow
4x50 @:50 hard
1x100 @ 1:40 slow
2x100@1:40 hard (cramping issues on these -- only did three 1:06, 1:11, 1:12)


tigerchik

Feb 3, 12 7:57

Post #24 of 324 (3514 views)
Re: Team 4 x 400 IM: February FISH [SH] [In reply to] Quote | Reply

Very nice. I look forward to the day I can split 1:04s.
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


jimswim99

Feb 3, 12 8:58

Post #25 of 324 (3507 views)
Re: Team 4 x 400 IM: February FISH [klehner] [In reply to] Quote | Reply

Nice set...you have improved a lot! I used to watch you swim at Bally's while I was on a treadmill there. Never crossed paths there though, just at HFP races.
Swimmer
http://www.usprotri.com/LAMASTRA.html
http://www.bodyphyxinternational.com

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Number of races this season
If you're going to race an Ironman or 70.3, how many triathlons beyond this do you intend to do this season (discounting any IM or 70.3 Worlds you might qualify for)?
Zero
1
2
3 or more
Not racing IM or 70.3 in 2014
Don't do triathlons
Not racing anything this year
Retired from racing