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Team 4 x 400 IM: February FISH

 
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HalfSpeed

Feb 27, 12 7:49

Post #301 of 324 (886 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply
Just went over 50k this AM.

10x100alt s/k no-stop increasing effort w/last 2 swims @ 1:06/:05
500 br
[25/50/75/100]fr@:10RI
250 s/k cool

2000 sc yardages
I'm old school. I know I'm going hard when my tongue wags. Tongue — Russ Jones


SBR_bestgoodbad

Feb 27, 12 8:08

Post #302 of 324 (882 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply
You are the MAN! Me? - Not gonna make 50 this month.

Such a Bad Runner


sweet_wtr

Feb 27, 12 9:48

Post #303 of 324 (867 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply
Nice job HalfSpeed!

Happy w/ this workout this morning...

Warm Up (continuous)

3 x 200 (swim, drill, pull) by 200
1 x 100 kick (6ks, 4ks, 2ks, 2ks)

Main Set

10 x 50 @ :50
Odds EZ / Evens build each 50, breathe 3

1' rest

6 x 100 @ 1:30 (1:15 - 1:20 range)
Pull

1' rest

10 x 50 @ :50
Odds EZ / Evens build each 50, breathe

1' rest

6 x 100 @ 1:30 (1:15-1:18 range)
SWIM HARD!!!

Cool Down

100 EZ

Total 3,000m


Runner Rick

Feb 28, 12 3:47

Post #304 of 324 (833 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply
Wooooooohooooooooooo!

50,100 yards after this morning! Highest month ever (and a short month at that).
______________________________________________________
Proud Member of the Felt Mafia (Is there a FLO Mafia?) "That which doesn't kill me, will only make me stronger."
2013 Races: Boston Marathon Race Report, Las Vegas 70.3 WC, Rev3 SC Half


tigerchik

Feb 28, 12 4:16

Post #305 of 324 (826 views)
Re: Team 4 x 400 IM: February FISH [Runner Rick] [In reply to] Quote | Reply
good job :-)
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


SBR_bestgoodbad

Feb 28, 12 5:59

Post #306 of 324 (818 views)
Re: Team 4 x 400 IM: February FISH [tigerchik] [In reply to] Quote | Reply
Unable to meet Halfspeed's lofty goals .... 43.5k in January and 45k in February.

Such a Bad Runner


rdmyers

Feb 28, 12 9:02

Post #307 of 324 (796 views)
Re: Team 4 x 400 IM: February FISH [SBR_bestgoodbad] [In reply to] Quote | Reply
swam in Calgary downtown Y last week, can't remember the workouts, but was a SCM pool and the altitude + allergies had my asthma acting up,
back in H-town now, last nights swim

2100scy
500 continuous wu/slow acceration by 100 to ~1:20 pace
15x100/1:30, all free ~1:13 pace (regular swimming means riding the improvement curve!)
100 cd

5 min late to meet wife, but no stink eye!
------------------------------------------------------------
some days you're the windshield some days the bug


HalfSpeed

Feb 28, 12 9:03

Post #308 of 324 (796 views)
Re: Team 4 x 400 IM: February FISH [SBR_bestgoodbad] [In reply to] Quote | Reply
Quote:
Unable to meet Halfspeed's lofty goals
Lofty?? Don't look at the March swim challenge. :-)

No swim for me this AM. Woke up with a sore throat, but will see how I feel around lunchtime to get some treadmill time in.
I'm old school. I know I'm going hard when my tongue wags. Tongue — Russ Jones


Printer86

Feb 28, 12 9:15

Post #309 of 324 (794 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply
My home pool is closed for maintenance this week, my foot is still not healed and I'm about to go on a multi-city business trip. I'll see you all next month.
___________________________________________

I will be back for the 2014 Boston Marathon just to say FU to the bad guys.


schroeder

Feb 28, 12 12:49

Post #310 of 324 (782 views)
Re: Team 4 x 400 IM: February FISH [Runner Rick] [In reply to] Quote | Reply
50,100 yards after this morning! Highest month ever (and a short month at that).

I broke 50,000 today also - 50,650 m. My highest month in about 35 years. I feel almost as fast as I did back then but the clock strongly disagrees.



Runner Rick

Feb 28, 12 13:41

Post #311 of 324 (773 views)
Re: Team 4 x 400 IM: February FISH [schroeder] [In reply to] Quote | Reply
schroeder wrote:
I broke 50,000 today also - 50,650 m. My highest month in about 35 years. I feel almost as fast as I did back then but the clock strongly disagrees.

Congats!

Freakin pace clock. Every once in a while ours will freeze for 5 or 10 seconds. Really helps my 100 times . . .
______________________________________________________
Proud Member of the Felt Mafia (Is there a FLO Mafia?) "That which doesn't kill me, will only make me stronger."
2013 Races: Boston Marathon Race Report, Las Vegas 70.3 WC, Rev3 SC Half


NAB777

Feb 28, 12 15:59

Post #312 of 324 (763 views)
Re: Team 4 x 400 IM: February FISH [Runner Rick] [In reply to] Quote | Reply
Yesterday, Feb 28th:
W/up: 100/400/300/200/100/50/50 - 1200m
5x100 @ 10 seconds rest, then 6x200 pull @ 15 seconds rest.
Struggled with the 100's - not sure why - the big weekend might have caught up with me, but I could only hold 1.33's
The six 200's went 3.10, 3.08, 3.09, 3.08, 3.06, 3.05. Was really pleased to salvage a resonable session out of something that was looking bad to start with...
500 easy
3300LCM.

Just had my biggest month in years - 41.8kms, all LCM.




Verbruggen said: “There is nothing. I repeat again: Lance Armstrong has never used doping. Never, never, never. "


SH

Feb 29, 12 6:40

Post #313 of 324 (735 views)
Re: Team 4 x 400 IM: February FISH [NAB777] [In reply to] Quote | Reply
My shoulder was hurting from the meet on the weekend. Normally that doesn't happen to me.

Today...

500 free warmup
8x50 kick/drill
3x100@1:30
4x100@1:25 (ave: 1:11)
rest 1 min
400@ good pace = 4:47
3x100@1:12 (ave: 1:11)
rest 1 min
300@ good pace = 3:33
2x100@1:25 (ave: 1:12)
rest 1 min
200@ good pace = 2:24
200 warmdown

3200scm


HalfSpeed

Feb 29, 12 7:47

Post #314 of 324 (725 views)
Re: Team 4 x 400 IM: February FISH [SH] [In reply to] Quote | Reply
Cruised it to wrap up this month @ 53,200 yardages
Spent too much time yapping with the pool manager

5x100 alt k/s no-stop
4x[25fl/50bk/75br/100fr]@:10RI
5x100 alt k/s no-stop

2000 sc yardages
I'm old school. I know I'm going hard when my tongue wags. Tongue — Russ Jones


jbank

Feb 29, 12 9:27

Post #315 of 324 (716 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply
WU: 400 fr, 4x75 fist, 150 kwf
Drills: 10x50 25 br w/ dolphin kick, 25 bk
Main:
200 pull, 3x25 sc, 1x25 sprint
200 pull, 2x25 sc, 2x25 sprint
200 pull, 1x25 sc, 3x25 sprint
200 pull, 4x25 sprint
2x{ 100 (75 easy, :05 rest, 25 fast)
100 (50 easy, :05 rest, 50 fast)
100 (25 easy, :05 rest, 75 fast)
100 fast
100 easy }
CD: 150 kwf
3700 scy, ending the month at 71,650 scy.

Worked on a two-beat crossover kick today (vs. normal two-beat). Felt
good and seemed like it kept my left foot from scissoring out so far. I'll
have to do some more video to see if what feels good actually looks good.


sweet_wtr

Feb 29, 12 14:47

Post #316 of 324 (697 views)
Re: Team 4 x 400 IM: February FISH [jbank] [In reply to] Quote | Reply
jbank, what does 3 x 25 sc mean?
SH - sorry to hear about your shoulder. My neck seems to be tweaked after meets lately... hmmm. Nothing beats ice, heat, and/or a good massage these days.


Leap Year Workout... notice the #4 throughout. Trying to keep it fresh ;-)

Continuous Warm Up :

4 x 200

200 Swim / 200 Drill (6ks/4ks/2ks/2ks) / 200 Swim / 200 Drill Choice
Main Set Straight Thru
4 x 100 @ 1:30 (+15" to put gear on before the 200's, happy w/ 1:15- 1:18's)
2 x 200 Pull @ 3’
1 x 400 Swim Steady Pace per 100 @ 30” Rest (Girl Interrupted @ 200 mark... manager needed lane for lessons. Totally in the zone but worked hard to get back into groove in a shared lane w/ swim buddy)
2 x 200 Pull @ 3’
4 x 100 @ 1:30 (all under 1:20)
Cool Down
4 x 50 Back @ 1:10 (Drill/Swim)
4 x 50 EZ Free @ 1’

(3200scm)

I'm wondering what March has in store for the Fishes, lamb or lion? In New England March is coming in like a lion with some white stuff.


sweet_wtr

Feb 29, 12 14:48

Post #317 of 324 (696 views)
Re: Team 4 x 400 IM: February FISH [schroeder] [In reply to] Quote | Reply
//50,100 yards after this morning! Highest month ever (and a short month at that).

I broke 50,000 today also - 50,650 m. My highest month in about 35 years. I feel almost as fast as I did back then but the clock strongly disagrees. //


Nice work... the clock will catch up ;-)


jbank

Feb 29, 12 14:51

Post #318 of 324 (691 views)
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [In reply to] Quote | Reply
sweet_wtr wrote:
jbank, what does 3 x 25 sc mean?
sc = stroke count
I've seen lots of debate on whether stroke count is a good idea,
but don't have skin in that game. My masters coach has us do
it periodically and I'm cool with that.


sweet_wtr

Feb 29, 12 14:52

Post #319 of 324 (691 views)
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [In reply to] Quote | Reply
//Lofty?? Don't look at the March swim challenge. :-) //

Oh boy, just looked at the March challenge. Thanks for the insanity and great job reaching the Feb. goal. Hope you are on the mend.


sweet_wtr

Feb 29, 12 15:00

Post #320 of 324 (679 views)
Re: Team 4 x 400 IM: February FISH [jbank] [In reply to] Quote | Reply

sweet_wtr wrote:
jbank, what does 3 x 25 sc mean?
// sc = stroke count
I've seen lots of debate on whether stroke count is a good idea,
but don't have skin in that game. My masters coach has us do
it periodically and I'm cool with that. //


thanks. i've been counting now and then... notice that when i'm tired my count is higher. today during pull i focused on stroke count consistency. i'm going to start doing stroke count for stroke now too... hopefully that will help w/ backstroke.







SBR_bestgoodbad

Feb 29, 12 15:52

Post #321 of 324 (663 views)
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [In reply to] Quote | Reply
We use dps ...distance per stroke

I can't say that I have seen a huge improvement over the past year. But, if you really concentrate you can reduce it .... Which
, according to usms website on swimming with wetsuit, is what you want to do!

Such a Bad Runner


SBR_bestgoodbad

Mar 1, 12 6:04

Post #322 of 324 (642 views)
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [In reply to] Quote | Reply
holy leaderboard batman. Posting your work out at 8:03am CT on the first day of the 30 mi challenge can get you to the top .... for a few minutes.

Such a Bad Runner


tigerchik

Mar 1, 12 6:26

Post #323 of 324 (641 views)
Re: Team 4 x 400 IM: February FISH [Runner Rick] [In reply to] Quote | Reply
In Reply To:
Freakin pace clock. Every once in a while ours will freeze for 5 or 10 seconds. Really helps my 100 times . . .
LOL.


I didn't make 50k last month - no pool access the 28th and yesterday I had too much work to do :P started a thread for this month and I see HS started the training log challenge.
_________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade
PM for blog accesshttp://www.tigerchik2.wordpress.com"]


jbank

Mar 1, 12 9:17

Post #324 of 324 (621 views)
Re: Team 4 x 400 IM: February FISH [SBR_bestgoodbad] [In reply to] Quote | Reply
SBR_bestgoodbad wrote:
We use dps ...distance per stroke

I find it amusing that my coach writes dps about half the time and sc about half the time.
I'm still not clear on how those are supposed to be different...

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