Login required to started new threads

Login required to post replies

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.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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: doing a bit more than fish exercise now.
Quote Reply
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 NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
Quote Reply
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
Quote Reply
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 :-)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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
Quote Reply
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...!
Quote Reply
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

----------------------------------
"Go yell at an M&M"
Quote Reply
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)

Quote Reply
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
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
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: doing a bit more than fish exercise now.
Quote Reply
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
https://www.caringbridge.org/visit/katasmit


Last edited by: kathy_caribe: Feb 2, 12 8:08
Quote Reply
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
Quote Reply
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




.
Quote Reply
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

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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)
Quote Reply
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.
Quote Reply
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: doing a bit more than fish exercise now.
Quote Reply
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.

What I do: http://app.strava.com/athletes/345699
Quote Reply
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

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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)
Quote Reply
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.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
WU: 300, 10x50 {25 fist,25swim}, 200 swf
Main:
1x100 fast @ 1:30 (1:09)
1x100 easy @ 1:40
2x100 fast @ 1:30 (1:10,1:10)
1x100 easy @ 1:40
3x100 fast @ 1:30 (1:12,1:11,1:10)
1x100 easy @ 1:40
4x100 fast @ 1:30 (1:12,1:12,1:12,1:10)
1x100 easy @1:40
3x{ 3x50 kwf desc, 150 easy }
CD: 1000 pull
4300 scy
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
200 on 3:20
300 pull on 4:30
100 kick on 2:30
2x (6x25 sprint on 40 + 150 easy on 2:40) held 15-16s
2x (400 on 6:05 + 2x200 on 3:02/3:03 + 4x100 on 1:30) 0:40 between sets, held 5:50, 2:52s, 1:24s
600 pull on 8:55 (8:44)
100 easy

4300 SCM in 1:11.39


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
Quote Reply
Re: Team 4 x 400 IM: February FISH [jimswim99] [ In reply to ]
Quote | Reply
jimswim99 wrote:
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.

I think you have me confused with someone else.

----------------------------------
"Go yell at an M&M"
Quote Reply
Re: Team 4 x 400 IM: February FISH [klehner] [ In reply to ]
Quote | Reply
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
mini taper workout in prep for meet on sunday.

Warm Up
4 x 100 @ 1:45
4 x 50 IM Drill / Swim@ 1’ (50 of each stroke)
4 x 50 Drill / Swim Free @ 1’
2 x 100 Free / IM @ 1:45

8 x 25* @ 15” r (Odds Free, Evens IM Order)
* Start/Stop in middle of the pool – Work TURNS, Fast in/out of wall

8 x 50 @ 1’ (Odds Free, Evens IM Order)
Fast first 12 ½ and Fast into finish, all else EZ

4 x 100 @ 2’ (Odds Free, Evens 100 IM)
Work extra long streamlines and double breaststroke pull out

4 x 25 Break out swims, IM Order

100 EZ

2200
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
I was gonna go for a halfspeed special tonight since im a breaststroker too but my legs were sore and i was afraid I would pull something so I didall free happy with the set.

Wu: 200 fr/100k/200p/200 im dr/100fr

Main: 10 x 100 on 200 all free 1:06 and 1:07
500 k 200 ez

2500 scy

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
TC,

I'm not in your competition thing. But I have been swimming a lot lately.

I am not really much of a fish, but I can hold my own. The funny thing is that on a dare from my kids, I swam a 400m IM the other day. finished in 8:14. Then a week later, I swam it in 7:48. I think I got a little faster just because I knew I could push it a little harder in the beginning.

Bernie

______________
"Slowbern has always made astute observations."-Casey 03/10/2009
2013-2014 Detroit Lions---13-3 until proved otherwise.
Quote Reply
Re: Team 4 x 400 IM: February FISH [slowbern] [ In reply to ]
Quote | Reply
You can post even if you aren't in the competition. The competition was last month, actually - this month is like detention for those who didn't make their goals!

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Is the meet at a private boarding school by any chance? I would love to go to that meet but I have too much stuff to do :-(

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
by golly yes it is ;-) maybe you can be uber productive today and get there tomorrow, swim early events! deck entries until 8:15am i believe. it would be cool to meet you, plus you need to get the yardage in for the challenge. i'm swimming events 1, 2, 5, 10 & 11. hope to see ya!
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Signed up to LC meet in March. 1500 record is 17:50 and change. Trying to get in and train some LC and for a city with 3 pools its hard to get in when its set up in lc.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
PM'ed you (check out sweet_wtr 's profile pic! way cool!) ; I doubt I can make it but I am jealous!

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Besf luck with your five events.,
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Thanks! We'll see what I can pull off tomorrow... still trying to ride hard 3x/week and easy 1x/week so my legs are pretty crispy, oh and run a little ;-) Hoping it will all pay off when it's taper time.

What does your meet line-up look like before Nationals? I don't know about you but I seriously need to work on my reaction time off the block... the last meet I did was an eye opener. I know fresh legs will help but I think it looked like I was taking a coffee break up there. Not sure how to improve that as I can't really practice starts at the pool I swim in.

In re: to breaststroke... does anyone know about the fly kick in the underwater pull-out? I thought it had to be done after the arm pull but someone said you can do it after the dive. Hmm.
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
Wow, that's an awesome goal. Rip it up!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
The dolphin kick can't start until the breast pull is initiated. Really I think its like a fly pull/kick timing wise.

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
Breaststroking is killing my forearms! In freestyle, during recovery, your forearms get a little break. Not so in breaststroke, or at least in how I'm doing it; seems like my my wrists are in tension all the time and fatigues the forearm muscles that work to flex your hand upwards. The more I do, though, the stronger that will get, but still working on form to squeeze off some more seconds.

This AM, I should have brought a long-handled scrub brush and some Mr. Bubble! Pool was sooo hot! So didn't really push anything.

1000 w/u easy 13:20
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:05RI
5x100 various kicks
5x100@1:30 1:07/:10/:10/:08/:06
cool down was hanging on the wall discussing kids and college and associated expenses for 20 mins (I should start selling off some everything!)

3500 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Another day and another 5 x 500scy workout.

Today's Swim:

5 x 500 (1:00 RI) 7:07, 7:11, 7:14, 7:14, 7:14

Hopefully soon, I'll be able to hold my pace throughout the workout. I'm down in St. Pete, FL next week. I'll try to find a pool to keep it going on Monday and Wednesday.

Good luck in your meet Sweet_wtr

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
HAHAHAH!

I don't make goals, so I'm in the clear.

Bernie

______________
"Slowbern has always made astute observations."-Casey 03/10/2009
2013-2014 Detroit Lions---13-3 until proved otherwise.
Quote Reply
Re: Team 4 x 400 IM: February FISH [slowbern] [ In reply to ]
Quote | Reply
Today's make up swim...

300 swim
200 kick
100 pull

3x ( one fly, one back, one breast
200 -- 25 stroke, 150 free, 25 stroke
150 -- 25 stroke, 100 free, 25 stroke
100 -- 25 stroke, 50 free, 25 stroke
50 -- stroke)

Pull
3x100 @1:20 (ave: 1:10)
1x100 @2:00
2x100 @1:15 (1:05, 1:07)
1x100 @2:00
1x100 @1:10 (1:05)

200 warmdown
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
In re: to breaststroke... does anyone know about the fly kick in the underwater pull-out? I thought it had to be done after the arm pull but someone said you can do it after the dive. Hmm.

There was a DQ at my kid's meet the other day because the swimmer initiated the dolphin kick too early (there is actually a DQ code in the computer for this). When I see it the dolphin kick is initiated after the underwater pull-out. When you see a person do this and it is timed well, you can see the huge advantage. Also, there can only be one dolphin kick like that.

Bernie

______________
"Slowbern has always made astute observations."-Casey 03/10/2009
2013-2014 Detroit Lions---13-3 until proved otherwise.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I made my flight reservations for Masters Nationals today, so there is no looking back. Well, there might be looking back, but evidently, there are no refunds. I don't know what I'm swimming yet. Still deciding between "where I would do better" versus "where I would have more fun" -- you know 200 breast stroke versus 50 free.

The meet schedule is:

2/25 -- Dallas Area Masters Short course meet -- SMU University short course pool
2/26 -- Republic of Texas World Short Course Championships (recently outlawed tech suit legal venue) -- SMU University short course pool
3/30 -- 4/1 -- South Central Zone Championships -- Southlake, TX

Really it's just two meets because both the DAM and Republic of Texas are on the same weekend.

The Republic of Texas meet isn't sanctioned by US masters swimming so they can make whatever rules they want. They decided to include 25's in the competition and also allow the recently outlawed tech suits. I don't have a fancy tech suit, but I think I will just show up on the blocks with my triathlon wetsuit and see if anyone says anything. The SMU pool is old school -- no gutters and a very shallow end. I hear the Southlake pool is pretty nice though.
Quote Reply
Re: Team 4 x 400 IM: February FISH [slowbern] [ In reply to ]
Quote | Reply
slowbern wrote:
In re: to breaststroke... does anyone know about the fly kick in the underwater pull-out? I thought it had to be done after the arm pull but someone said you can do it after the dive. Hmm.

There was a DQ at my kid's meet the other day because the swimmer initiated the dolphin kick too early (there is actually a DQ code in the computer for this). When I see it the dolphin kick is initiated after the underwater pull-out. When you see a person do this and it is timed well, you can see the huge advantage. Also, there can only be one dolphin kick like that.

Bernie

The kick comes right before the initiation of the pullout. After the pullout you can only do breast stroke kick.
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
From FINA rules:

A single butterfly kick is permitted during the first arm stroke, followed by a breaststroke kick.
Quote Reply
Re: Team 4 x 400 IM: February FISH [schroeder] [ In reply to ]
Quote | Reply
Check video especially at 46 seconds...

http://www.youtube.com/watch?v=3sjjv-vNExs
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
So just got back from the distance meet today, and got to watch Rappstar do his 1st real swim meet. First Jordan's swims. He opened with the 500, going out in 1;01 flat or so, faded up to about a 1;06, but then brought it home for a 5;23..He had a pretty good break before the 1000 where he went out the 1st 500 in 5;31, which i though was good considering his straight 500 time, but then humped it back in a 5;27+ and just squeezed under 11 flat for his 1000. Really great effort, but i had to scold him about not taking advantage of a perfect draft in the lane right next to him. This guy was a 1/2 body lenght almost the entire way, Jordan pulled even with 25 to go, then the ex swimmer instinct arose in that guy and he put an entire body length on jordy the last lap. But a really great pacer for something like the 1000..

Next up was his 200, and this is where he suffered, going out a bit slower than his 500, and coming home almost the same as his last 100 in the 1000. I think around 2;04 or 2;05. The he lead off the last relay and hit a 58.6 for his 100. Good 1st effort from a non swimmer who works extremely hard..

My day was a grinder, guess i wanted my monies worth. Began with the 400IM and hit 5;09, got into the next event which was the 200 back, which i do not believe i have ever done, and went 2;36. Very next event was the 200 brst, where i did some crazy splitting, 1;23 to a 1;21+ for a 2;44. Guess i was worried about tying up, so was very conservative that 1st 100.

Next up was the 200 fly, once again i split very even, 1;15 to a 1;17 for a 2;33. Then right after was the 200 IM, where i hit a 2;25+, and boy were my arms tired.. All and all very pleased with this 1st attempt this year, especially since all my training is alone with you guys. I'm at or just ahead of where i was at last year at this time, so good for the head mojo..

400 IM- 5;09+
200 back- 2:36+
200 breast- 2;44+
200 fly- 2;33+
200IM- 2;25+
about 4500+ of warm up, warm downs, and just trying to stay loose between the quick back to backs
5700SCY
Last edited by: monty: Feb 4, 12 16:34
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
  I guess close is good enough.
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Great, thanks for the info. and the incredible video. I'll do my best to work on that tomorrow. I've been doing a fly kick just at the start of my underwater pull out. Feels natural at that point to me.

Booked a place to stay for Nationals but no plane reservations yet. I know what you mean about deciding what to swim. I like the way they have the events laid out though. Looking forward to it!

Sounds like you have a great meet line up for the next few months. At this point, doing any event in a race environment (off the blocks, etc.) I feel would be beneficial.
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Tower 26 Saturday morning:


600 warm up
12x50 odds-build, evens-reverse build
24x25-sets of 4. 1-3 free, 4-non free on :25. Build with each set of 4
20 min swim 10 min 80%, 10 min 85%
10 min swim all 80% except every 4th length fast
8x100 2x4-1-ez,2-medium, 3-85%, 4-fast on 1:40
8x25 first 10 strokes fast then ez

Todd

Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Monty - Really nice times. Will comment on the Impressive fly time --- even at NCAA national finals every 50 is just a bit slower than prior 50. Your 115, 117 says you are in great shape and swam a very smart race (as if anyone could tell you something about swimming you did not already know).

Jordan - Like you have been diving off the blocks all your life. Well done thou. with the negative split.

Such a Bad Runner
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
2/5:

2x
(5x100 on 1:30
3x100 on 1:20
2x50 on :50
3x100 on 1:25
2x50 on :50
3x100 on 1:30
2x50 on :50) straight through

3400scy

----------------------------------
"Go yell at an M&M"
Quote Reply
Re: Team 4 x 400 IM: February FISH [klehner] [ In reply to ]
Quote | Reply
Ran the whole mile (wooOOOOoo) to the pool. Doing that avoids the dreaded dead leg feel from 150 to 300 yards I normally get.
1000 w/u 13:20
5x100 kick
10x100@2:00 alt br (hard)/fr(moderate) br: 1:21/:20/:18/:19/:21 fr:1:13/:11/:12/:10/:06
100k easy
100fr 1:03
100k easy
50br :28
50fr easy
100k easy
100fr 1:01
100k easy
50br :36
200s/k cool

3450 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
See, running before swimming is great.
Schoolwork kept me away from the pool this weekend. I did nail 12 miles yesterday / 10.5 today, the average pace across them being 7:40s or so. :-)

Nice job Rappstar and Monty.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
The body wave starts as the hands pull back and ends with the hands by the hips
https://www.youtube.com/...youtube_gdata_player

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
+1 for those swims...

Did a short swim yesterday after an hourish run... 1500 swim
As
8 x 100 @ 1:20
8. X 50 @ 55 tempo
100 easy
8 x 25 BK @ 30

Today was 3200 scm

100 sw
100 k
200 pull/paddles
200 k
4 x 50 tempo @50
100 easy, 200 pull/paddles

Main Set
10 x (100 strong, 50 easy) @ 2:45 AV 1:05-06
200 pull/paddles
100 kick
100 BK
8 x 25 fly @ 30

Rode 35k in the afternoon in shorts, jersey, arm-warmers

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
Wu: 200 fr/100 b/100 fr/100 br, 100 k, 200 p

6 x 50 band w paddles, this is hard as hell. Im not sure if it's worthwhile or not but after reading some threads I decided to try it w a cap w a hole in the top. I found myself trying to really trying to keep up the turnover to keep my legs up.

50, 100, 150, 200, 250 on 1:20/100
100 ez
250, 200, 150, 100, 50 on 1:20/100
100 ez
2 x 200 p, 2:30, 2:20
100 ez

3300 scy

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
Strap a 5lb weight to the band:-)

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
I feel like I am hitting a wall - had a very tired last few days...
Having a hard time at the pool too - the 'hidden gem' is not so hidden any more & it is difficult to get some good sessions in when we are having these 30+ (86F+) degree days...

Feb 3rd:
AM: 45 minute run
PM: 1200 w/up inc 4/3/2/1
Main set was going to be 15x100. Ended up doing 3x100 w/10 seconds rest. Pulled the pin due to over crowded pool & me generally having a sook
1600 pull easy, fighting my way around breast strokers & people kicking without fins, whilst wearing cut off jeans in the fast lane
3100 LCM

4th Feb
130k ride followed by a 20 minute open water swim in the bay - not far from where the Ironman (in Melbourne) will start. Beautiful conditions.

5th Feb
4/3/2/1 warm up & felt absolutely awful
1000 easy pull
GOT OUT!
2000 LCM

PM: 12k run

One day off since Christmas & it's finally taken it's toll. I have already hit race weight 7 weeks out & am having today off as a result.
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
Sounds like some rest is order. Maybe only 6 days next week as well. Just moniter the old intake (I'm well over race weight right now but am slowly inhing towards it..., 5 kg by june). Are you burning the candle with respect to sleep as well?

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
realAlbertan wrote:
Sounds like some rest is order. Maybe only 6 days next week as well. Just moniter the old intake (I'm well over race weight right now but am slowly inhing towards it..., 5 kg by june). Are you burning the candle with respect to sleep as well?

Trying to get as much as possible, but haven't had a good run of it in the past week or two. The day off today should help..
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
I'm feeling tired too... haven't taken a day off since Jan. 1. Course I don't do as much as you other Fishes/STers but for me that's pretty much HTFU kinda stuff ;-)

Meet today... interesting combo. of a little too much to drink last night and an hour delayed start w/ frigid air temps turned out better than I expected. Starts felt/looked better than last meet.


50yd Free - 25.75 One breath down/back (.15 slower than last meet, okay w/ that for now considering I wore my practice suit, etc.)

100yd Fly - 1:11.65 Went out too strong and suffered towards the end. 1st time I think I've done that event. Would do it again. Did I say that?

100yd IM - 1:06.54 All felt great but backstroke... had to catch up on breast and free.

200yd IM- 2:27.72 Again, my backstroke really blows. Felt happy w/ overall time but geez my backstroke stanks.

Bailed on 100yd Free... too cold, too many margarita's. blah blah blah. That's when I decided I need some more zzz's, more H2O and a lighter week.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Outdoor meet?

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
Indoor but it was so chilly. It was only in the teens this morning so I think the pool area just couldn't keep up w/ the heat. Last year it was the opposite... crazy warm. But the pool temp was great for racing!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Seems like that with large buildings here as well, and we get some wild temp swings in Southern Alberta. Nothing like -30C one day and +5 the next

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
That is crazy, did I read that you rode outside? I was shocked to read that with the temps you have been having! One of my favorite sayings about New England is, "If you don't like the weather in New Enlgand, wait a minute."

Thank you for the link to the breaststroke pull out... that was good. I realized I may even be rushing the start of my pull out by watching that video. Lot's of work to do!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
No problem... that's where I had always snuck a Mini dolphin kick in IM races, now its legal I give it a nice snappy kick. It can get really cold here like the rest of the prairies, but since we are on the edge of the Rockies we get warm Pacific air (minus the moisture) that manifests as a warm dry wind, its called a Chinook (pronounced shin-nook). The crazy thing is that Chinook can make te daytime high temp happen at any tie of the day or night

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Nice meet report, I think you sure did get your $$ worth. Nice job to the both of ya's!
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I'm just discovering the challenges and started adding data to the training log ... my 2012 goal is to hit 500 miles ... so I swam 65,600 yds in Jan but did not sign up for the Jan challenge.

So ... added in the weekly 4 x 400 IM for the Feb challenge.

1 x 1400
4 x 400 IM w/15s rest
200 WD

3200 scy
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Rocking splits!
Interesting about the air temp there.

5.5 mile run + 1600 yd swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
2/6:

(the Gint's win appears to have kept some out of the pool at 5am)

1000 w/u

4x75 on 1:15
100 on 2:00
4x75 on 1:10
100 on 2:00
4x75 on 1:05
100 on 2:00
4x75 on 1:00
100

A couple of block starts to see if my shoulder doesn't complain: there's a meet this weekend that I might partake of.

2600 scy

----------------------------------
"Go yell at an M&M"
Quote Reply
Re: Team 4 x 400 IM: February FISH [slug] [ In reply to ]
Quote | Reply
damn son, you're jumping straight into the deep end. I've been impressed with the 200 im times everyone is posting so I thought i'd try a fast one this am. My breast stroke is really suffering right now. I've been working really hard on my run since thats ben my weak link and my legs seem perpetually dead. Just no explosion particularly on breast or free sprints.

Wu: 200 fr, 200 kwf, 200 p, 200 im ra/la

Main: 200 im (2:40), 2 x (4 x 50 stroke/50 fr @1:30), 200 im, 100 ez

I'm blown away by the sub 2:30 200 im times you guys are doing.

2100 scy

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
500 w/u
5x100 various kicks
500 br (moderate effort - working out technique)
5x100@1:30 1:10/:10/:11/:10/:06
200 s/k cool

2200 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Wow... a lot of activity this weekend on the fish thread.

Monty: Swimming that many 200's and a 400IM in a morning meet is nuts. You and realAlbertan have masochism issues. However, congrats for doing well. Also, the meet report for a pro triathlete was really interesting.

Sweet_wtr: A 50 free, a couple 100's, and some margaritas... That's what I'm talking about! I guess we can forgive your single 200IM transgression. Nice job.

realAlbertan: Thanks for the video. I think that's how I'm doing the underwater pull out now, too. It almost feels like I'm about to start swimming butterfly...
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Post Super Bowl workout...

500 Giants-hating freestyle warmup
12x50 kick down/ hate the Giants back
3x100 @1:30 (ave: 1:14)
1x100 @1:40 slow
3x100 @1:35 (ave: 1:10)
1x100 @1:40 slow
3x100 @1:40 (1:03, 1:04, 1:08 -- stupid Giants)

1500 swim @ 60%

total ~3,700 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
300 swim on 4:40
50 kick on 1:10
200 swim on 3:00
50 kick on 1:05
150 swim on 2:10
50 kick on 1:25
4x25 sprint on 40 (15-16s)
extra 20 seconds rest
15x100 on 1:40 (50 fast/50 easy) (34-35s)
extra 15 seconds rest
2x500 pull on 7:25
200 c/d

3600 SCM in just under an hour


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
Quote Reply
Re: Team 4 x 400 IM: February FISH [antonbp] [ In reply to ]
Quote | Reply
Took the morning off from a short run and stretched instead. Then hit the pool for this short and sweet doozie... one of my swim buddies didn't show up. He was prob. still curled up in bed after that loss last night. It has been awfully quiet and slow going (except for my 100s in the pool ;-) in New England this morning.

Warm Up: 2 x (200 Swim / 200 6ks, 4ks, 2ks, Catch-Up)
Drop Out 100s
12 x 100 with a second off each interval.

Leave on the :60 (the red second hand on the clock)*had to write this for some of my swim peeps, they are newbies to the clock.
#1 @ 1:50 / :50 (leave on the 50)
#2 @ 1:49 / :39
#3 @ 1:48 / :27
#4 @ 1:47 / :14
#5 @ 1:46 / :60
#6 @ 1:45 / :45
#7 @ 1:44 / :29
#8 @ 1:43 / :12
#9 @ 1:42 / :54
#10 @ 1:41/ :35
#11 @ 1:40/ :15
#12 @ @ 1:39 :54 go straight into recovery 50’s

4 x 50 Recovery @ 1' / 1:10 Free / Back

(45 min./2200m)

Lots of rest, loved it! Coming in anywhere between 1:15 - 1:18. Tried to pretend I was Natalie Coughlin off the walls and work the push and streamline.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Ah I love the drop set. When I was swimming w txla masters we would do drops until nobody made the interval. Usually 50s starting at 1:00. I think I made it 35 once, some of the studs got under 0:30.

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
I never heard about the drop out sets until I read about it here on ST, very cool. Today's was nice... I usually do 100s on 1:30 so I didn't max myself out with this one but still got a great set in. I'm going to try the 50 set next week... starting on a minute. That's pretty sick/awesome to get under :30.

Maybe we can have a mini Fishes challenge with 50 Drop Outs. Any interest?
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I think that sounds great, but I can't imagine doing it alone since it becomes very hard to figure the sendoff, particularly when you ar working hard just to make it. Need a coach.

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
I agree, last time I did the 50 set I ran into that trouble. too little time to look at send off time, frustrating.

i was thinking of asking a swim buddy to yell the send off time once they've dropped out. some of them will drop out well before me, they are pretty new to swimming. i guess if worse comes to worse you could write in in permanent marker on your arms and hands ;-)
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
I flew down to St. Pete today for a couple days of meetings. After work, I drove downtown to the North Shore pool and did my standard 5 x 500 workout. I just walked up, paid $7.70 and did my swim in a 20 lane outdoor pool. I'll probably head back there on Wednesday. By the way, I think I'm ready for a new workout.

Today: 5 x 500scy (:60RI) 7:09, 7:10, 7:10, 7:14, 7:16

Still no running yet. Hopefully by the end of the week.

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I need to try that drop set

6.7 mi run
2300 yds:
500 w/u (might have been 600)
4 x 100 on 1:45
4 x 100 on 1:40
4 x 100 on 1:35
4 x 100 on 1:30
200 c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Funny, almost same workout as me, minus run (foot injury, aaarrrgggHH!)

500wu (maybe 550?), 12x100 descend by 3, 10s rest, 200 cd

Only had 30min, hate it when work interferes with my hobby!

------------------------------------------------------------
some days you're the windshield some days the bug
Quote Reply
Re: Team 4 x 400 IM: February FISH [unclerock] [ In reply to ]
Quote | Reply
In Reply To:
Only had 30min, hate it when work interferes with my hobby!


Likewise.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Had an interesting swim last night. I bumped into one of our state's best over 50 open water swimmers, and had a bit of a chat. He was encouraging me to join in with him as he was swimming by himself. Well, he is way too fast for me, so I felt a bit silly & said 'nah, you go ahead - I will swim in the next lane'.
It turned out we were doing similar sets (1km w/up & then 100 reps, short recovery), and even though there was only one other person in my lane, we just couldn't get out of each other's way. So after 7 100's, I jumped into the next lane & the guy asked me how many more 100's I had left - I told him, and he told me to jump on his feet for open water practice. He had already swum in the morning & basically did this just to help me out. It's amazing how much quicker I went (& how much quicker the session went).

So, the set was..:
W/up: 400/300/200/50/50
Main set - 15x100 w/10 seconds. First 7 - ave 1.32.8. Last 8 - ave 1.29.3. The 1.29's even felt slightly easier than the 1.32's, which was perfect for me at this point in time.
500 w/down (100 easy, 400 pull)
3000 LCM
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
One of my high school students (just a student - I'm not swim coaching) went 50.4 in the 100 free and 2:05 in the 200 IM this weekend. Two school records :-)

I wonder how many 100s he could do on 1:00 . I would love to see someone do 100s on 1:00. So neat to just start on the top, and keep going on the top, and keep going ...

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I wonder how many 100s he could do on 1:00 //

Probably about 3, 4 at the most if he leans towards distance swimming. I remember hearing a story in my day of Tim Shaw doing a 100x 100's on the minute. I think Mike Bruner also did it back in the day, pretty dam hard set if you ask me!

Todays mix and match set;

2x(2x200swim@3;00/200back@3;15/200brst@3;15/200IM kick@4;00/200IM@3;15) swims-2;39;36/36/34- back's-2;55/2;49- brst's- 3;05/3;00
kick's- 3;39/3;31- IM's- 2;44/2;38
16x100p@1;20- 1;15 to 1;13's-- 4000 in 1 hour
200 kick/200swim
4400SCY
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
3 or 4 more than I can do! I'll ask him tomorrow if he's distance bent.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
With ask this talk about the drop set I decided to try it. Did some planning to help remember the sendoffs before, and it actually wasn't too bad. It helped me to "count backwards," so drop 0, then 1 to 59, 2 to 57, 3 to 54, etc. 45 ends back at the top if I counted right, and 40 on the bottom. Then it gets tough. The key is to stat really slow and gradually speed up getting about 2 sec at the end. I think this is a great one for learning proper pacing.

Wu: 200 sw, 100 b

Drop out 50s starting on 1:00; made the 36 didn't attempt 35
100 ez
Drop out 50s kick w board starting on 1:00; made the 51 by sec; skipped 50 put on fins and resumed; made 37, turned it on too soon at 40 or might have made another.
100 ez
2x(25 fly/50 b/75 br/100 fr)
100 ez

3550 scy I think

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Did you read my meet report where I raced 5 200's back to back:-) :-) :-)

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I hit my goal yardage.... zero

:)

36 kona qualifiers 2006-'23 - 3 Kona Podiums - 4 OA IM AG wins - 5 IM AG wins - 18 70.3 AG wins
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
Garmin Glycogen Use App | Garmin Fat Use App
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
No 4x400 felt too slow last week. I'll try again next week and aim to up the pace to 5:20 or faster

200 s
100 k
100 Bk
100 Fl k
12 x 25 @ 30 tempo 1-6 Fl, 7-12 mix all strokes
100 Br k

Main set
2x :
10 x 100 alt IM @ 1:35, Fr @ 1:20
50 easy

set 1 IM av 1:20, Fr av 1:15
set 2 IM av 1:18, Fr av 1:13

3000 SCM


Duff... try more kicking if the legs feel flat or stiff from riding or
___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Tower 26 morning swim


600 warmup
3x300 pull-snorkel, buoy, band. increasing output each 300
12x25 3x4 1st 3 85%, #4-fast
6 sets
100 on 1:40 ez
100 on 1:20, 2nd set-200 on 1:20 base, 3rd-300, 4th-400, 5th-500, 6th-600
100 on 1:40 ez
100 on 1:20 fast

Todd

Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
a couple of hundreds to warmup, then the nominal 4 x 400IM as 7:30, 37, 41, 44
oh dear.. a very pedestrian effort. What is the equivalent of 'pedestrian' in natation I wonder..
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
So if my legs feel stuff sore from running you recommend more kicking, huh? I'll keep, that in mind. My lower abs also get really sore from tempo runs which doesn't help with kicking and position. Some im today (but no 400) :)

Wu: 200 w, 300 k, 200 p, 200 im dr

Main:
4 x 100 stroke order on 2:00, 1:21, 1:27, 1:27, 1:11
8 x 50 stroke order twice on 1:00, 36, 39, 40, 33, 35, 40, 41, 33
4 x 100 stroke order w fins on 1:30

200 ez

2300 scy

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I saw a HS guy in a dual meet push 75 and then cruise 25 to a :45 100 yd time. I was next to his dad who said he can do 41's. I bet he could do a few 100s on the minute.

I took Tuesday off from swimming and I'll think I'll be taking more days off as I push sprinting more, to give arms and shoulders a break.

500 swim
5x100 various kicks
5x[100br/50fr]@3:00 br-1:20/:21/:19/:20/:18 fr - all easy
5x[50k/50fr]@2:00 fr - :30/:30/:29/:30/:40 - ran out of time to proper cool down so cruised this one

2250 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
I find the legs need more of a warm up to overcome the stiffness... just my experiance. I just swim more metres on those days. The benefit to me is that I can turn a blah day into a better performing day in the pool.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
WU: 200 fr, 4x25 doggie paddle, 400 pull, 4x25 catchup, 200 fr, 200 kwf
Drills: 4x{ 50 fr 25fist/25 swim, 50 bk 25 first/25 swim, 100 fr/bk }
Main:
8x50 @ :45
100 easy
8x50 @ :42
100 easy
8x50 @ :45
100 easy
8x50 @ :40
100 easy
CD: 200 pull
4200 scy

50s were all :35ish till the last couple that fell off to 36/37ish.
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
Lots of work today so a quick entry...

120 min of bike -- tried 2x20 but too tired. I ended with 1x20 and a bunch of zone 2.

300 warmup
100 kick
6x200 -- 100 breast kick / 100 breast pull
2x50 -- breast stroke strong pace ( :36 or :37)

1700 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
AM - 11.5 mi run
PM - 4300 yd swim

600 w/u
4 x 100 alternate 1:50/1:30 interval
2 x 100 alternate 1:50/1:30 + 200 on 1:30 base + 100 on 1:30
2 x 100 alternate 1:50/1:30 + 300 on 1:30 base + 100 on 1:30
15 x 100 on 1:25
600 c/d alt 75k, 75s

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Last edited by: tigerchik: Feb 8, 12 14:54
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
took two days off from all triathlon sport activities... did some stretching and shopping ;-) ready to roll now.

curious, do you use a pull buoy when you are pulling breaststroke? i've been doing some fly kick w/ breaststroke arms which is hard but good for driving forward. would like to use fins in that drill though... should have bought those today!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Did you guys see this post about Great Swimming Drills from Gary Hall Sr.? I'm going to try that 'shifting drill' Friday. Never seen that before. Just wanted to pass it along... great video.


Please check out the link below to see some of George Bovell's (former world record holder, bronze medal in Athens 200 IM) favorite drills. I know he is a sprinter...but he spends a lot of time on drills. Technique really matters in swimming.


Gary Sr.


Version:1.0 StartHTML:0000000149 EndHTML:0000000477 StartFragment:0000000199 EndFragment:0000000443 StartSelection:0000000199 EndSelection:0000000443 http://www.theraceclub.net/...eorge-bovell-drills/

Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
nother "hit the Y for 30min after leaving office late" kinda swim,
500wu
6x200/:15, descend by 3. Managed to do the fast ones at 2:35, so swim is slowly coming back
200 IM cd

------------------------------------------------------------
some days you're the windshield some days the bug
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Still in St. Pete, FL, so I headed back to the North Shore Pool after the workday. Switched up the intervals today, but didn't improve my pace much.

500 w/u 7:10
13 x 200 (:20RI)
Had an issue with lane traffic which resulted in two false starts between sets 7&8.
2:44; :51; :52; :51; :52; :51; :51; 2x FS; :57; :50 :49; :47; :47; :51
Had 150y of false starts.

3,250scy

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I was a slug last month so I guess I need to figure out this 4x400 penalty swim ,,,,,,if that butterfly thing is included or needs to be I'm screwed.

Back on track and hopefully our outdoor pool at the Multigen will be back open this coming Monday, been closed since the holidays.

Here is what I did today made 9,300 yards for the week

250 wu
10x100 on 2:05 today I did every 3rd length "hard" ie 2 comfortable lengths then one hard last one comfortable most were at 1:45
250 4:19 This 250 I did fairly comfortable but did pick it up from what my effort on the 100's were
10x50 on 1:05 I did these steady most were at about 50 to 53 seconds
7x100 Same as the first set of 100s
300 5:22 I'm hoping that this pace is what I'll be able to hold for a HIM swim.
5x50 same as the first set of 50s
250 cd

HIM training started this week, looking forward to Scuba Diving a couple days after the Honu!!!


************************
#WeAreTheForge #BlackGunsMatter

"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
sweet_wtr wrote:
took two days off from all triathlon sport activities... did some stretching and shopping ;-) ready to roll now.

curious, do you use a pull buoy when you are pulling breaststroke? i've been doing some fly kick w/ breaststroke arms which is hard but good for driving forward. would like to use fins in that drill though... should have bought those today!

Well, I'm not sure what is best, but I know this has worked well for me in the past. I like to divide the breast stroke up into kick and pull. It's very difficult to swim total breast stroke. Once I start going too slow my stroke actually gets worse instead of better. Dividing it up helps me concentrate, keeps my heart rate from skyrocketing, and if I do it right helps improve my timing.

I think pulling with a pull buoy and fly kick helps concentrate on the arms. It also helps your timing. Sometimes it's easy to get caught at the top of your stroke waiting for your feet to get up and set. With fly kick you don't have to worry about that, so you can get used to good flow with your pull. I just tell my feet to do that same fly kick timing when I swim with a regular breast stroke kick. In other words my arms determine my timing, not my feet. If my feet don't get all the way up and ready, too bad, they are heading back down anyways. Going without a pull buoy, using fins, and using paddles are all good variations of this practice in my opinion.

On the kick portion, I like to kick with no board and my arms out in front of me. I don't pull forward, but I do elevate myself with my arms so that the kick takes place in the same position I would expect during a swim. Using a kick board is just so different that I don't like it.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
I like
the sting in my hamstrings
run: 7 mi w/ 27 min 7.0 mph --> 9.6 mph (increase speed 1 mph each minute)
swim: 1500 yds

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
HalfSpeed wrote:
I was next to his dad who said he can do 41's.

Isn't the American record around 41?

2/9:

500 w/u
6x50 on :50

3x(2x75 on :55, 4x75 on 1:10, 50 on 1:00)

2400 scy

----------------------------------
"Go yell at an M&M"
Quote Reply
Re: Team 4 x 400 IM: February FISH [klehner] [ In reply to ]
Quote | Reply
Quote:
Isn't the American record around 41?

No idea, but after seeing the kid swim, I believe his dad. Kid swims for Mission Viejo Nadadores - one of the top clubs in the nation. John... somebody... sorry can't remember last name.

Today's swim was just a cruise. Went hard on bike yesterday, really feeling it today.

500 swim w/u
4x[25fl/50bk/75br/100fr]@:10RI
100 br kick
5x100 mix s/k cool

2100 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
HalfSpeed wrote:
Quote:
Isn't the American record around 41?


No idea, but after seeing the kid swim, I believe his dad. Kid swims for Mission Viejo Nadadores - one of the top clubs in the nation. John... somebody... sorry can't remember last name.

American record is 41.08. 17-18 record is 42.34.

----------------------------------
"Go yell at an M&M"
Quote Reply
Re: Team 4 x 400 IM: February FISH [klehner] [ In reply to ]
Quote | Reply
WU: 3x{ 200 fr, 100 kick }
Main: 2x { 300 fr, 400 fr, 500 fr } desc each 100
200 easy
12x50 fr (50%,60%...,100%,90%,...,50%}
4100 scy
Quote Reply
Re: Team 4 x 400 IM: February FISH [klehner] [ In reply to ]
Quote | Reply
Quote:

HalfSpeed wrote:
Quote:
Isn't the American record around 41?

No idea, but after seeing the kid swim, I believe his dad. Kid swims for Mission Viejo Nadadores - one of the top clubs in the nation. John... somebody... sorry can't remember last name.
American record is 41.08. 17-18 record is 42.34.

Maybe he did a high 42:00 anchoring a relay one time - now the dad says he can do 41's cause he's faster now? Funny though, if one of my kids was a swimmer, I would know all their PR's by heart...

------------------------------------------------------------
some days you're the windshield some days the bug
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Great, thanks for your reply. Going to work hard the next few weeks on breaststroke. My favorite kick drill is breaststroke kick on my back, hands at sides and kick up to my hands making sure my knees don't come out of the water. Some reason that really works for me.

Just registered for Harvard SCY... I noticed it was $2 cheaper to swim in the shallow end for the 1650 than the deep end. I thought that was kinda funny. Longest distance I will be doing there is a 200 (all deep end $5 events ;-)
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
In a fit of enthusiasm I just signed up for my late February swim meet -- 14 total events. As Michael Phelps is noted for his ability to recover between his events I am noted for my inability to recover between events. They should pretty much have to remove me from the pool with a net. Hopefully I will get a couple of good swims in before it becomes embarrassing.


Event
Number Gender Distance Stroke Time Date 5 Male 50 SCY Fly 0:25.80 02/25/2012 14 Male 500 SCY Free 5:30.00 02/25/2012 17 Male 50 SCY Breast 0:29.00 02/25/2012 25 Male 100 SCY IM 0:59.00 02/25/2012 28 Male 50 SCY Fly 0:25.80 02/26/2012 30 Male 50 SCY Back 0:28.90 02/26/2012 32 Male 200 SCY IM 2:15.00 02/26/2012 34 Male 50 SCY Breast 0:29.50 02/26/2012 36 Male 50 SCY Free 0:24.00 02/26/2012 38 Male 25 SCY Fly 0:12.50 02/26/2012 40 Male 25 SCY Back 0:13.50 02/26/2012 42 Male 100 SCY IM 0:58.90 02/26/2012 44 Male 25 SCY Breast 0:13.00 02/26/2012 46 Male 25 SCY Free 0:11.50 02/26/2012

Edit: When I pasted the events here it was a well organized table...
Last edited by: SH: Feb 9, 12 13:21
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
25's don't count as events...(-;

Just kidding, good for you, looks like a fun meet. Better start hitting the weight room there, by that 14th off the blocks your legs are going to feel like they ran a marathon...
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Short and hot workout after a bike ride in the mid 80's here today..That's right bitches, it was 86 here today in the middle of winter, about the same as the pool i swam in...

6x300, 3 swim@5;00, 3p@4;30- 4;29/4;24/4;22/4;09/4;07/4;03
200 breast
2000SCM
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
We used to train (camps) at their pool, they do have some fast kids... but then so did we:-)

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
monty wrote:
25's don't count as events...(-;

Just kidding, good for you, looks like a fun meet. Better start hitting the weight room there, by that 14th off the blocks your legs are going to feel like they ran a marathon...

Yeah, I admit that 25's and even 50's are pretty wimpy events. Nothing like a long list of 200's.
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Today...

500 free
6x150@ 2:15 pull no paddles (ave: 1:52)
8x50 @1:00 kick
4x100@1:30 IM (ave: didn't think about it until too late.)
200 easy
4x100@1:30 descend 1-4 (start 1:11 end 1:05)
200 easy
8x25 -- no breather every 4th one.

3000 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Damn Californians. 86 in the winter is just not fair :(
Up till reading that I was all happy about our "mild" winter this year.

WU: 750 (50 breath 3,25 breath 5), 300 kick
Drills: 12x50 6-3-6 with fins (alternate fr/bk)
Main:
5x100 odds @ 1:35, evens @1:30
5x100 odds @ 1:40, evens @1:25
5x100 odds @ 1:45, evens @1:20
5x100 odds @ 1:50, evens @1:15
CD: 350 kwf
4000 scy
Managed to descend the "even" 100s down to 1:08.
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
EZ day testing out the sail boat/shifting drill...

3 x 200 (Swim, Kick, Swim) Focused on four underwater fly kicks off each wall... very tiring!

6 x 50 @ 1:05 1st 12 1/2 of each 25 tarzan. Did these fast, felt good, lots of recovery.

Bunch of 25's experimenting w/ the new drill... tried for 3" count in each arm position. really LOVE this drill.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I get every other Friday off. I usually don't swim on Friday, but felt cooped up on such a beautiful So. Cal. day...
5 mile run in AM
Swim at Noon
1000s w/u 13:20
5x100 various kicks
20x50@1:00 alt fr/br fr - :30 - 34; br - :37 - :40 w/#9 @ :35 (best yet!)
100 br kick
100 fr 1:02
600 s/k cool

3300 sc yardages

Been working on breaststroke form. Been noticing I lead too much with elbows on the pull, so trying to reach deeper and invoke my forearms as part of my "paddle". It's working as I have now surpassed my 50 breast time when I was a HS freshman. :36 then, :35 now. Still feeling a little bound up on the recovery part of the stroke while using this deeper pull, but I'll work that out.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Nice job on the breastroke, and good you are willing to learn new tricks. The stroke has change so much since our high school days in the mid 70's that it hardly is even the same stroke. You are getting down to where you can get yourself a top 10 time in the nation if you can have a good meet. I think for the 100 you had to go around a 1;08 or so. I'm going to go for the 200 breast this year, i seem to do better at distance. Last year only swam it once and just missed a top 10 time, so i will be right there with you and all the other ST'ers(seems to be a lot of breastrokers here) working on learning how to swim it all over again..

Got a camp again this week, so up in the mountains again. Solo medium effort today;

5x100swim@1;30/3x100IM kick@2;00/ 6x100swim@1;30/3x100IM kick@2;00/7x100swim@1;30/3x100IM kick@2;00/8x100p@1;20/3x100IM kick@1;55 swims 1;21 to 1;16, pulls 1;16, kicks 1;52 to 1;44
3800SCY
Last edited by: monty: Feb 10, 12 18:11
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
I never really post but I swim a lot so maybe I should join in the fun some.

5x200 warm up on 3:00

11x150 :10 second rest between each one. 21:37 total time (pulling).

350 cool down

3000 total scy

Goal is a sub 20 olympic swim....got to put some time on the prue runners!
Quote Reply
Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
Quote | Reply
As an incredibly minor, and slower, part of the Fish Thread (I also took 5 months off), Welcome. I read some of your older posts and look forward to hearing about your current swim workouts.

Best of luck in 2012.

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
wow ... nice swims WTR. You have to like that 50 fly time. Did you win the event?

Such a Bad Runner
Last edited by: SBR_bestgoodbad: Feb 11, 12 13:04
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Yeah I haven't figured out the apparent really vertical body position I see the top swimmers doing in breast - maybe it's just how high they get their bodies out of the water.(I think I need to watch them live to understand it.) And, I can't seem to hold up recovering my arms above water for very long. Instead, my hands trace an arc - feeling like they're going up and over a mass of water that would slow me down if I tried to push my hands through it.(odd explanation, I fear).

500 s w/u
5x100 various kicks
500 s 5:55
5x100br@2:00 1:27/:21/:19/:20/:20
5x100 various kicks
5x50br@2:00 :36/:34/:35/:35/:35 - big rest to really push without much fatigue
100br kick easy
5x50fr@1:00 :33/:29/:30/:28/:29
300 s/k cool

3400 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
Quote | Reply
4x200 on 3:00

200x7 and then 225x2 (equals 1650) in 21:38 all on 10 seconds rest

3 minute rest

13x100 on 1:20 (faded badly after 11)...held 1:13/14

3750 scy
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. You might want to try it too steve, although you seem to be on a breastroke tear lately. Goal was 12x400's in sets of 4, descending each swim in each set, holding the same interval. I made it to the 1st one of the last set, then had to punt and only got in 11 of the 12.

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY

Saw i was not going to make the 100 IM's with such short rest on that last 100 swim, so punted and at least did the other parts on the correct intervals, but could not descend anymore.. I really liked this workout as it challenged me to failure, and now i have a goal next time to make it..Of course adjust your intervals to suit your own skills..THe entire workout was straight through, no breaks between sets. Perhaps a minute rest there would have gotten me to the finish, but i like failing at the end of sets, feels like i got my monies worth. (-;
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Everyone else at a swim meet (I was too lazy to enter), so...

2/12:

500 w/u

30 minute swim: 2296yards (2300 @ 30:02).

6:32/6:32/6:31/6:35/3:52 for last 300. I kept planning on quitting at a number of points. I kept hoping after 2000 that at some point I wouldn't have a chance at 2300 so I could back off, but it was too close. Had to do a 1:12 at the end, but only managed a 1:14.

Can't imagine doing 60 minutes straight at that pace.

----------------------------------
"Go yell at an M&M"
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
could I get an explanation of the drill please?

Meet this AM - a local "HS" meet but they let some of us older kids play ;-) I happened upon it by chance but was happy to swim a race. About 3k total, HS kids kicked my a$$

w/u
1650 - 21:10 (I will post splits later. They're all pretty consistent)
c/d
7 miles in 50:59

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
Recap for the last few days.
Yesterday

~13.2 k run I looked at my gps track and there a few shorts in it.

Swam an easy 1200 during lessons

&
Rode sufferfest angels at night.

Today.

200 sw
8 x 50 k/ fins @ 55
100 easy
4 x 50 tempo @ 50
100 easy
Main

2 x
5 x 200 @ 2:35
50 easy
Av 2:25

4 x 75 @ 1:00 sw/ fins tempo
200 fly k/fins
12 x 25 @ 25 fly/fins

200 easy
4200 scm...

More to come ?

hope to hit the snow later :)

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
I honestly don't think I could get through a 100 fly. It simply is not my stroke. (All the more reason, I suppose, I should work on it). Therefore a 400 IM seems out of the question. But one day I'll give it a try - no cameras allowed!

1000 w/u 13:20
5x100 various kicks
10x100@2:00 alt fr/IM fr- 1:07/:05/:06/:05/:04 IM- 1:27/:21/:20/:18/:15
5x100 various kicks
500 br moderate effort/technique work
500 s/k cool

4000 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [klehner] [ In reply to ]
Quote | Reply
Can't imagine doing 60 minutes straight at that pace. //

Funny how just a second or two per 100 can make such a difference. When doing just 100's you can drop from a 1;20 to low minutes no problem, but in a long distance swim, you have to settle in a very narrow range. Looks like you and i might just be about the same speed for an hour now, but you still kill me on fast sets. I'm at the point now where 1;20 flat is just a cruise, so probably have 1;18+ to 1;19 in me for an hour. And it has just come lately, maybe the 3 days and 8600 workout i did with my ultra buddy have sunk in..Nice even swim though, but go to the meet next time..(-;
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
monty wrote:
Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. ...

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY

I like to throw in stroke work since it keeps things interesting and I want to be the best swimmer I can be (not just a triathlete), but my fly/back are just not that strong, much worse than free/breast (and the breast has not been very good of late). Monty your fly stamina is damned impressive, doing all that events at that meet with solid times throughout. I can't hold those intervals for the IM/IM kick, I just get too tapped from fly/fly kick. With that said, I love a challenge so I tried this today (Sundays I've been trying to get in a harder swim lately). Abject fail.

100 easy (I have to get a little wet before I get serious)
400 @ 5:20, 400 IM @5:58, 400 pull @5:20, 400 IM kick (8:25); took some rest and tried to continue
2 x 200 @ 2:38, 2:35, 50 fly ...

stopped since my ab was bothering me, I aggravated it yesterday running through some crazy single track in the snow, but wasn't going to make it anyway. I really want to improve my fly/fly stamina, I guess my lack of flexibility really hurts me on that stroke. I did a 50 scy fly from a push in 0:30 over a year ago in a workout, so the speed potential is there, but it's really all I can do to get through a 100 fly (like halfspeed in this respect). I'd love to get through a 200 fly (and thus be able to race a 400 IM). Maybe you and realAlbertan can give me some tips for improving stamina outside of the obvious swim more. I think I fall into a trap of lousy technique when I get tired, too vertical. More fly w/fins? More yards w/25s? More fly drill? SDS? Or perhaps I should just swim free and work on the whole triathlon thing :)

did some easy to get to 2400 scy

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
Same here. I take my masters races seriously. I consider myself a swimmer and a triathete. Masters Nats will be a blast on May long...

Those who race masters should one to Montreal in 2014 fo worlds, outdoors at Parc Jean Drapeau

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
birthday season... +1 on the ages...

So birthday season has started... (FYI I only have a sister)

Feb 6 (Niece - turned 3) Feb 7(Niece - turning 9) Feb 20 (Son - turning 4) Mar 1 (me - turning 34) Mar 30 (Niece - turning 5) April 18 (Sister - turning 37) April 30 (nephew - turning 14) May 16 ( daughter - turning 1, brother in law turning 40)

I'm not counting my 2 aunts, wife's uncle or grandma as they are too far away to regularly attend their birthday.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
With that said, I love a challenge so I tried this today (Sundays I've been trying to get in a harder swim lately). Abject fail//

I would say that perhaps next time if there is one, to go 6 on the swim, 7 on the IM, 6 on the pull, and 9 on the kick..With those intervals you should at least make them, and have a decent chance of descending through the set too. Once done, then tighten up whatever intervals you think you can handle. I think i have a tiny bit of room once i do the set as is, to lop a few seconds off the kick and swim intervals, and still have a chance to make it. Of course i could have just started slower and made it, but what fun is that??? (-;
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Light week.
Saturday: 1k warm up
6x50 descending from 45-42
200 w/down

Sunday:
Warm up & Race. Geelong long course 2/80/20
Solid swim - not a great start, but for the first time in a while I felt strong to the end.
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
In Reply To:
Light week.
Saturday: 1k warm up
6x50 descending from 45-42
200 w/down

Sunday:
Warm up & Race. Geelong long course 2/80/20
Solid swim - not a great start, but for the first time in a while I felt strong to the end.


Nice. How was the rest of the race? Lets hear some splits.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
In Reply To:
I honestly don't think I could get through a 100 fly. It simply is not my stroke. (All the more reason, I suppose, I should work on it). Therefore a 400 IM seems out of the question. But one day I'll give it a try - no cameras allowed!


Sweetie, I think *I* could probably finish a 100 fly (criterion for finishing: no DQ) and if I can, you certainly can.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Quote:
Sweetie, I think *I* could probably finish a 100 fly (criterion for finishing: no DQ) and if I can, you certainly can!
Taking a look at your well-defined shoulders - I believe you can!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
:-)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
tigerchik wrote:
In Reply To:
Light week.
Saturday: 1k warm up
6x50 descending from 45-42
200 w/down

Sunday:
Warm up & Race. Geelong long course 2/80/20
Solid swim - not a great start, but for the first time in a while I felt strong to the end.



Nice. How was the rest of the race? Lets hear some splits.

Do you really wanna know ?!

OK - it was originally a goal race for me, but after IM Melbourne was announced, it turned into a training day. Lucky, too because with my achilles problems, my longest run since October is 14kms. As a result, my physio & I decided I should run for about 40 minutes.
I swam just over 32. Pretty sure the swim was long - going by the pro times. At least I hope it was..! I felt like I was going faster than 32 mins, that's for sure.
I wasn't sure what to do for the ride - have a real crack, or just ride about 10W above what I want to average for IM Melb. I decided on the latter & the plan was to hold 190W & see what that got me - the result was 33.0kph (20.5mph).
Part of me is regretting not tapering for this, as even though I hit the target wattage perfectly, I flet clogged (in the legs) the whole way.
The run was not bad - I ended up doing 8k (5 miles) in 41 minutes & then pulled out. I actually felt comfortable on the run, but have pulled up a bit sore... Just about everyone was passing me, too..! I wanted to go faster than my causual jog, because the achilles felt good. I am VERY pleased I didn't though.

All in all, I was pleased with some parts of the race, but disappointed with others.
The swim was encouraging (100's with short rest is definitely helping), the ride... hmm it felt a bit hard, and the run was not too bad.

I am pretty sore today. I don't race enough!
Quote Reply
Re: Team 4 x 400 IM: February FISH [SBR_bestgoodbad] [ In reply to ]
Quote | Reply
Thanks... I was happy with that fly time. I think I owe a big thank you to Yoga for my improvement in butterfly. I believe I won for females but to put it in perspective it was an extremely small meet. My USMS meet results has me placed differently but I think they've got men included in my results... need to get that fixed. Hate to say it but sure seems like the average swim meet scene is lacking in quick and accurate results compared to other racing out there (running/tri's). Open water excluded.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
I just try to focus on forward motion... the tightest/easiest/quickest forward motion with my arms/elbows/hands driving forward while my heels touch as I finish my kick. I think about driving forward with the hands on the recovery, not up or down, just forward. I think I do have some sort of arc as well. Not sure if that is clear either.
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
//could I get an explanation of the drill please? //

the shifting drill? it might make more sense if you think of it as a sail boat. the best way i can explain it is the following...


1. start off doing a 6 kick switch drill while sculling with your lead hand, head in neutral position in water, breathing when necessary
2. after a 3-4 count while keeping your lead arm out front sculling, start your recovery stroke with your relaxed arm/hand and pause with your bent elbow a few inches in front of your head. you'll still be on your side, you'll still be sculling with your lead arm and you're recovery arm will look like a sail on boat... pausing before entry. you will be kicking while doing this. (i felt it a lot in my legs during this portion of the drill)
3. after a 3-4 count begin your pull and your recovery arm enters the water and begin all over on side 2.

hope that makes sense!
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
Are you saying that Master's World's is in Montreal in 2014?! If so that could be very fun and doable as I'm in New England and always wanted to go to Montreal ;-)

Happy Birthday to your whole family this month... hope you don't have a slice of cake for each birthday, that could set you back in the pool. (wink wink).
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply

//Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. You might want to try it too steve, although you seem to be on a breastroke tear lately. Goal was 12x400's in sets of 4, descending each swim in each set, holding the same interval. I made it to the 1st one of the last set, then had to punt and only got in 11 of the 12.

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY //



Thanks Monty! I'm going to try this with the modified times you suggested for Duffman, i'm also in scm so more modification there. Tomorrow I have the Drop Out 50's on the menu so maybe mid week for this doozie of a workout. Appreciate it.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
http://www.montreal2014.com/index.php?lang=en

For some reason, the longest race in he pool is 800 not 1500 but here is a 3000 OW in the rowing basin

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
that is great! are you planning on going?
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Hell ya. I'll be there.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
putting it on my calendar. sweet.
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
monty wrote:
Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. You might want to try it too steve, although you seem to be on a breastroke tear lately. Goal was 12x400's in sets of 4, descending each swim in each set, holding the same interval. I made it to the 1st one of the last set, then had to punt and only got in 11 of the 12.

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY

Saw i was not going to make the 100 IM's with such short rest on that last 100 swim, so punted and at least did the other parts on the correct intervals, but could not descend anymore.. I really liked this workout as it challenged me to failure, and now i have a goal next time to make it..Of course adjust your intervals to suit your own skills..THe entire workout was straight through, no breaks between sets. Perhaps a minute rest there would have gotten me to the finish, but i like failing at the end of sets, feels like i got my monies worth. (-;

If I do a 4800IM, you will be the first to know. =)
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Now come on, it really is not that bad. Only 300 of each stroke in the entire set, the rest is free, pulling, and some kicking..You know when i say it like that, it even sounds easy, now why didn't i make it?? Guess you can make just about anything hard if you either go fast enough, or swim on a tight interval. At least this set you get to come down in distance each set, but then you deal with less rest, a true kunundrum...(-;
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Agree on your point about posting the results. Our Jan 29 meet results went up in preliminary fashion on Feb 7. Sheesh.

Such a Bad Runner
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Hell hath no fury like a woman scorned
The school at which I am student teaching has winter carnival this week. Today's theme is Ugly Sweater Day.
Last week, I got a letter from the Stanford Ph.D. program that they don't want me.
I am wearing my Stanford sweater today.
(6 miles easily + 2000 yds in the fishbowl.)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
TC don't read too much into that letter from stanford. I applied to their phd program also a few years ago and got rejected too, but then later got a postdoc offer from them (that I ultimately didn't take). These days funding is tight everywhere and most likely that's part of the issue. good swim today

Wu: 500 as 200 sw/100 bk/100 bk k/100 sw

Main:
5 x 100 @ 1:30, 50 ez @1:00
4 x 100 @ 1:25, 50 ez @1:20
3 x 100 @ 1:20, 50 ez @1:20
2 x 100 @ 1:15, 50 ez @1:30
1 x 100 @ 1:10, 100 ez

All around 1:12/13, last 1:08

2300 scy n 45 minutes

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
Thanks. I didn't expect to get in there but am still disappointed. I am slowly getting over it.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
As fate would have it, the coach made today a stroke day...

500 free warmup
12x50 kick
4x250@4:00 -- 50 free, 50 stroke, 50 free, 50 stroke, 50 free Stroke order: Fly,Back, Back, Breast, Breast Fly
(ave: 3:20). Last one all freestyle: 3:08
4x100@1:30 (ave: 1:16)
14x25 -- 4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy.

2,850 scm

IM's -- dangerous at any speed.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
If I think 'forward' as you suggest on the fly, I can go pretty fast, probably as fast as my freestyle. But I could only do a 25 like that, then it all falls apart. I can go longer if I emphasize the body ripple that starts on entry, flows down the body and out the toes. If I more-or-less exaggerate this motion by dropping my shoulders quite deep under the surface, I can go longer.. how long? I don't know, never tried.

500 w/u
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:10RI
100 s good effort 1:05
200 s/k cool

2300 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Awwww, bummer TC. You still have San Diego and Berkeley, right?

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
San Diego, Las Vegas, and Georgia.

Berkeley fell through - mistake on my end - applied to a program that doesn't actually exist... long story.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Did the 50 Drop Out set today. Completed 21 of them and just touched at the interval. Prob. could have done another but would have cramped and drown. Did this in scm, started on 1:00 and made it to the :40 interval. Swim buddies yelled out the intervals at the end b/c they finished earlier.

Warm-up (1,000)
200 lazy - 200 Swim / 200 Kick / 200 Drill (alt. FTD and Sail Boat Drill by 25) / 200 Swim
*Still trying to focus on 4 butterfly kicks off wall, that's tough for me.

50 Drop Out Set

100 Pull w/ Kick Board btwn legs... strange but the group was feeling frisky after the drop outs.

Monty's set on the menu for tomorrow... already mentally preparing. Trying to recruit a buddy to swim with for this one!

(2150m)
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
... and no San Diego State ... that letter just came.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Shooooot!!!!
You should come to the west coast for a vacation, anyway... see some of your ST buddies. :-)

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Monday 13th Feb - the day after the long course.

Went to the pool feeling a bit like a tin man, getting in the water was best thing I could have done. Felt refreshed after it.
Long slow 'recovery' type session.
1km warm up (400/300/200/100).
3x800 pull with 45 seconds rest. 13.16, 13.17 & 13.22.
Focus on technique & not going into 'the red'.
100 very easy
3500LCM
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
// Monday 13th Feb - the day after the long course.

Went to the pool feeling a bit like a tin man, getting in the water was best thing I could have done. Felt refreshed after it.
Long slow 'recovery' type session. //

That's great you got to the pool, glad you felt refreshed. Great race report by the way. Keep on keepin' on!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
sweet_wtr wrote:
// Monday 13th Feb - the day after the long course.

Went to the pool feeling a bit like a tin man, getting in the water was best thing I could have done. Felt refreshed after it.
Long slow 'recovery' type session. //

That's great you got to the pool, glad you felt refreshed. Great race report by the way. Keep on keepin' on!

Thanks.
I reckon the swim helped me a lot in terms of recovery & gererally feeling good.
Of course - knowing you have a long race coming up in 6 weeks certainly does wonders for motivation.. ! :)
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
I finally got back in the pool today. My last swim was on Wednesday.

5 x 500 scy on 1:00 rest. (7:12, 7:04, 7:04, 7:18, 8:00)
I was winded by #4 and #5 was 550scy. Finished it up with a hard 50 (:35).

On a better note, I was able to restart my running on Saturday with an easy 5 miles on the treadmill. I'm just doing 5 easy miles a day until next week.

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
PFO letters always suck

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
don't sweat it. Things have a way of working out for the best.

Such a Bad Runner
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
2/14:

1000 w/u (13:30)

10X100 on 1:20 (all 1:10-11)
ez 100
3x300 on 4:30 (all 3:37)

3200 scy

----------------------------------
"Go yell at an M&M"
Quote Reply
Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
Quote | Reply
20x200 on 3:00...swim, pull, paddles (repeat for the 20)....2:35 for the swim, 2:30 for the pull and paddles (averages), some slower, some faster

Went on 3 as this allowed for a little most rest...another big week of training coming.

4000scy
Quote Reply
Re: Team 4 x 400 IM: February FISH [SBR_bestgoodbad] [ In reply to ]
Quote | Reply
Thanks.

9 mile run (71:34)
1700 yd swim:

500 w/u
4 x 100 on 1:40
100 kick
4 x 100 on 1:30
150 kick
150 c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I'm not fast by fish standards, but I took another 6 seconds off of my 400 SCM PR. Was stagnant for a couple months but it's now down to 5.44. All open turns (my dirty little secret of swimming).

Hoping to keep knocking it down throughout the year!

speedySTATES
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
Valentine's Day Workout = BIke 3 x 10' FTP intervals, 10' @ 80% + Swim Monty's suggested set.


Love really burns.

// Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. You might want to try it too steve, although you seem to be on a breastroke tear lately. Goal was 12x400's in sets of 4, descending each swim in each set, holding the same interval. I made it to the 1st one of the last set, then had to punt and only got in 11 of the 12.

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY //




Modified for meters, terrible kick, and some breathing at the interval wall. I really enjoyed this workout... it's on my calendar for early March. I can push it harder next time. Just focused on surviving today... all whole stroke, no drills or DQ's. Thanks Monty.



400 Swim @ 6:30 (5:40ish)

400 IM @ 7:30 (6:45)

400 Pull @ 6:30 (5:45)

400 IM Kick @ 9:30 (9ish? used kickboard)

2 x 200 Swim @ 3:30 (2:45's)

2 x 200 IM @ 3:30 (3:10ish?) This was hard... don't know how I went under 2:30 at a recent meet. Rested I guess. I love rest.

2 x 200 Pull @ 3:30 (2:45's)

2 x 200 IM Kick @ 4:00 (just kicked)

4 x 100 Swim EZ @ 2:00 (1:30's EZ)

(3600m)





Quote Reply
Re: Team 4 x 400 IM: February FISH [fartleker] [ In reply to ]
Quote | Reply
Sweet! It's always nice to drop time. Keep crankin' it out.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
2 x 200 IM @ 3:30 (3:10ish?) This was hard... don't know how I went under 2:30 at a recent meet. Rested I guess. I love rest.

Great job there on the set, but if you go under 2;30 for 200IM SCM, they you are faster than i am, and you definately need to pick up the pace there girl..And don't forget next time to do the 100's at the end, that is where i have to toughen up, going from that last 100 free right into the 4x100 IM's on short rest was the killer for me.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Quote:
Modified for meters, terrible kick, and some breathing at the interval wall. I really enjoyed this workout... it's on my calendar for early March. I can push it harder next time. Just focused on surviving today... all whole stroke, no drills or DQ's. Thanks Monty.



400 Swim @ 6:30 (5:40ish)

400 IM @ 7:30 (6:45)

400 Pull @ 6:30 (5:45)

400 IM Kick @ 9:30 (9ish? used kickboard)

2 x 200 Swim @ 3:30 (2:45's)

2 x 200 IM @ 3:30 (3:10ish?) This was hard... don't know how I went under 2:30 at a recent meet. Rested I guess. I love rest.

2 x 200 Pull @ 3:30 (2:45's)

2 x 200 IM Kick @ 4:00 (just kicked)

4 x 100 Swim EZ @ 2:00 (1:30's EZ)

(3600m)


Et tu, sweet_wtr?
Last edited by: SH: Feb 14, 12 16:30
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
//Great job there on the set, but if you go under 2;30 for 200IM SCM, they you are faster than i am, and you definately need to pick up the pace there girl.//

Should have noted that I went 2:27 SCY... def. not SCM and def. not faster than you Monty! But I still think I should pick up the pace ;-) Next time I'll make sure I sneak those 100's in. Who doesn't love a 100 IM even when you're complete toast! (edit - even if it is 4x around!)
Last edited by: sweet_wtr: Feb 14, 12 17:53
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
//Et tu, sweet_wtr? //

not sure what you mean.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Yeah, sorry, it was a bit obscure.

It's just that, well, you were the "50" girl and now you are doing nut-so, crazy distance workouts like many of the other characters on this thread. =)
Quote Reply
Re: Team 4 x 400 IM: February FISH [fartleker] [ In reply to ]
Quote | Reply
5.7 mi run
2200 yd swim (600 w/u, 5 x 100, 5 x 200, 100 c/d)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
SH wrote:
Yeah, sorry, it was a bit obscure.

It's just that, well, you were the "50" girl and now you are doing nut-so, crazy distance workouts like many of the other characters on this thread. =)

Were?! Ouch... I'm still the 50 girl you speak of, don't ring the alarm bells. Maybe I'm just trying to fit in here on ST and earn a little cred. Haha
You are correct with this nutty distance stuff, I think lack of sleep has impaired my judgement :-) I've got a sweet sprint set planned for Friday, ah the joy.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I've been pushing shorter/faster intervals with more rest lately and it's just as hard, if not harder than the crazy long distance stuff. I'm sore enough I didn't swim yesterday (I ran instead, like that helped recovery... pffff). Got back in this AM and went easy...

10x100 alt s/k easy no-stop
5x200@3:00 2:20/:22/:20/:26/:21
100 kick cool

2100 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Well the distance and IM peer pressure was too much for me today -- I did 18 200's. I don't swim with a club on Wednesdays. With no one to compete against, I am only pushing off the wall with one leg or hardly at all with both legs. I'm trying to heal a nagging calf strain so I can start running again. Working my turns in practice has really slowed down the healing process.

300 warmup
150 kick -- still warmup
6x200 -- 100 breast pull/ 100 breast kick
6x200@3:30 -- all IM (2:55-3:00)
6x200@3:00 -- all Free (2:43-2:48)

4,050 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
I guess it's debatable what is more painful--shorter and fast or longer--I find sustaining a similar pace on a given work/rest interval with 200s to be much harder than 100s or 50s. But hey that's just me. The long fly stuff is the killer, I need a full minute before/after a 100 fly to really get ready/recover.

wu: 300 sw, 300 p, 300 k w/fins, 100 sw

main:
6 x 200 @ 2:50 (2:31 avg)
2 x 200 p @ 2:50 (2:30, 2:25)
400 k w/fins

3000 scy

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
It's amazing how much faster one can swim when you have others working out with you.

600 swim
3+ minutes of getting the guys squared away
4x (100 (50k/50s) on 1:50 + 100 (25fists/25swim) on 1:35 + 100 build on 1:50 + 2x300 #1 paddles on 4:15 #2 paddles and buoy on 4:30)
100s Averaged 1:38/1:25/1:17 and 300s (3:59-4:02, 3:56-3:58, 3:55-3:57, 3:53-3:52)
200 cool down

4400 SCM in 1:11.40


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Well the distance and IM peer pressure was too much for me today //

Welcome to the dark side..Really though, you swim faster than i do, you should be loving these sets..

Haven't done a thing for 3 days now since the camp started, but got away at lunch while a huge snow storm apparoached. Got to the pool and it was snowing as low as 2200 ft. but lifeguards said no one called so i got in a quick 2400 before they closed the pool.

10x200- 5swim@3;00/5pull@2;45- 2;42 to 2;27
4x100 brst/free@1;45/1;30- 1;34/1;32/1;18/1;16
2400SCY
Quote Reply
Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
Quote | Reply
5x200 warm up on 3 minutes

11x200 pulling, coming in around 2:25-26, all on 20 seconds rest

rest for a minute then 500 with paddles in 6:20 (arms started to not like me)

300 cool down

4000 scy


Did a 7.2 miles run earlier in the day
Quote Reply
Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
Quote | Reply
Morning:
5 easy miles on treadmill (8:00/mi)

Noon:
2 x 500scy w/1:00 RI (7:07,7:12)
10 x 100 w/:10 RI (1:19 - 1:23, most were 1:21 &1:22)
1 x 500 w/d (7:31)

Afternoon:
Flight to Boston

Night:
Dinner with my niece.

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
A bit of snow on Saddleback this AM

I'm still taking it easier than usual. Just general soreness all over.

500 s w/u
4x25 br sprints @:10 RI
4x50 br sprints@1:00
4x75 fr sprints@1:00
4x100 fr sprints@2:00 1:06/:07/:07/:06
4x100 IM@2:00 1:20/:22/:22/:18
100 fr 1:04
200 s/k cool
(The sprints weren't really much of a sprint effort until the 100s)

2200 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Got up at 5:45, got dressed, sat on toilet, packed work shirt and lunch, rode bike 14mi to work, worked 9hrs, changed into bike clothes, rode 3mi to Y,

500 wu
7x200/:20s rest, ~2:35-2:38
50 cd
starting to feel better with few weeks of regular swimming

caught ride home with wifey who ran at Y while I was swimming, made dinner (wife tired from run), ate dinner, walked 1/3mi with dogs, took out the trash, read a book, slept

...its a swim thread guys, no biking/running workouts allowed! (comment not aimed at you HalfSpeed)

------------------------------------------------------------
some days you're the windshield some days the bug
Last edited by: unclerock: Feb 16, 12 9:38
Quote Reply
Re: Team 4 x 400 IM: February FISH [unclerock] [ In reply to ]
Quote | Reply
//...its a swim thread guys, no biking/running workouts allowed! (comment not aimed at you HalfSpeed) //


SHOOT! I was just about to write I didn't swim and did Hot Yoga instead. After the post office I picked up some raw milk and am now headed to the dump before school pick up. I also wanted to share that I'm wondering about the big Plantar F word... think I may have it. Too much butterfly maybe? Lost some sleep over it... mind wandering about how it will affect my swimming. :-P on you Mr. Plantar F.

Gearing up for a grass roots sprinter set tomorrow. Now that's more like it.
Last edited by: sweet_wtr: Feb 16, 12 10:34
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
My head is spinning... wha, wha, what????

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Just being silly with unclerock, although that has been my day so far.
I like keeping' this thread swim related too. Wasn't that the gist of his post?
Or were you questioning the sprint set? wink wink
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Thurs 16th Feb
AM: 35 minute run
PM - Swim until cramp..!

1100m w/up - 400/300/200/100/50/50 with 40/30/20/10 seconds break

As many 100's as I could manage
Average time 1.32.1
- the first 10 with 10 seconds rest (1.32.2)
- the next 7 with 15 seconds rest. (1.32)
- Cramped!
Amazing what a difference 5 seconds can make. It allowed me to continue to hold the times I wanted.

400 pull easy w/down

3200LCM
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
also just wanted to clarify that I was referring to plantar fasciitis. my feet have been killing me, haven't really been running, i was biking w/ intense short intervals and adding more kick to my swim sets. weird.

next time i chime in on this thread i'll make sure i haven't chugged espresso before i post ;-)
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Your post was kinda awesome - thanks for the support, I think...

Today,
500 (550?) warmup
10x200/:20s rest, alt IM (~3:00, ~2:40)
100 cd

2 day swimming in a row!

------------------------------------------------------------
some days you're the windshield some days the bug
Quote Reply
Re: Team 4 x 400 IM: February FISH [unclerock] [ In reply to ]
Quote | Reply
I must have some mild form of dyslexia. Until just now, I have been reading your post name as: underclock
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Well, if you see my swim times - they're slowly winding down, so maybe an insight rather than dyslexia...

Motivation to get in the pool regularly!

------------------------------------------------------------
some days you're the windshield some days the bug
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Drop dead type?

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
// Drop dead type? //

Do you mean drop dead type of pain? Not crazy but waking up at night needing to flex feet, sore to the touch, etc. Even walking on the pool deck after swimming I notice it. Trying to stretch calves and roll feet more, laying low running and heading to a PT on Tuesday... if that's what you mean.

Not drop dead espresso. Had a soy chai w/ a shot of espresso, i try to keep the espresso decaf but maybe today I got regular ;-)
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I meant drop dead sprinter :)



2x
200 sw
100 k

4 x 50 @ 60 tempo

400 pull/paddles 4:52

15 x 100 @ 1:30 av 1:08-09
100 easy

2800 scm

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
Summarizing a couple of days:

Tue main set: 15x50 "all out" @ :20 ir, 200 easy, 10x25 "all out", 200 easy, 15x50 "all out"
Wed main set: 6x{ 100 "fast", 200 "easy" }
Thu main set: 2x{ 8x50 IM order, 4x100 IM, 200 IM }

Thu had to be the most fly I've ever done in a session. Wish I knew what the hell I was
doing with that stroke :(
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
Care to post a video?

If you upload it as unlisted, you can pm the link to Monty and myself. It can be our dirty little secret.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
9.5 mi run
1050 yd swim. Not enough to sooth a sore soul.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
If your willing to provide video feedback, I'm willing to post. I'll see if I can
swing some video at practice today. I suspect that my form on everything
other than free is horrible, but fly sticks out most because the bad form
makes it so tiring.
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
500 warmup
8x50 kick

Straight thru
2x125@1:55
2x125@1:50
2x125@1:45
2x125@1:40 (1:28ish)

8x50 kick

Straight thru
2x175@2:40
2x175@2:35
2x175@2:25
2x175@2:15 (2:02ish)

200 free easy

40x50 some hard, some easy, some on :45, some on :50. I just followed along 5 sec back.

5900 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Btw... just for the fish thread, one of my club coaches told me this morning that a famous 41 year old triathlete will be at Masters Nationals this year.
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
this week's 4x400IM as warmup 200 mixed, 7:25, 7:38, 7:29, 7:25 wd 200. Perceptibly faster than the last set, every little helps. When swimming fly and going slower than the waves I'm making, it's a bit discouraging..
otoh having swum 4days/week for the last month, actually have become faster on all sets. who knew ?
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
Okay, drop dead sprinter, got it.

No more espresso for me folks.

Giddy Up Friday Set - Friday taper set for Sunday meet.

5 x 100 @ 1:45 plenty of rest
4 x 100 IM @ 2:00 (1-2 Drill, 3-4 Swim)
6 x 50 Free Drill / Swim @ 1:05 (boat drill/catch-up)
3 x 50 IM Order @ 1:05 (Fly/Back, Back/Breast, Breast/Free) Really working the backstroke pull... I'm worse than most 8 & Unders.

6 x 25 Alt. Free / IM Order
#1-4 Build
#5-6 FAST (Free no breather to the flip)

Lane Gainer - Feel the pull and feel the speed
#1 Free
#2 Fly... challenged myself mentally for this one... turned out it wasn't has bad as I thought it would be. Made it to the other end.

(1600ish meters)
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
Ok, I got video. My masters coach took a bunch so I just uploaded it all.

Here's a full playlist: http://www.youtube.com/...t=PL0A172F00453FD1D7
Here's a link to just the fly video: http://www.youtube.com/...2wovoKkTIu0&hd=1

We can take it to another thread or PMs if it is too annoying to others to do a critique here,
but don't due it on account of worrying about embarrassing me. I wear spandex and a
an aero helmet in public, I can take it. My first reaction on seeing the video was:
"Am I really THAT bald!".
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Btw... just for the fish thread, one of my club coaches told me this morning that a famous 41 year old triathlete will be at Masters Nationals this year. //

Do tell? Well we know lance is not afraid of the blocks, he swam a meet with a bunch of little kids where he could have been their father. Can you say, or is it hush hush? IT might be fun to really work for a time to get in his heat, but that could be tough unless he swims the 400IM. I believe the 1000/1650/500/400IM are all time seeded and not AG, so if it is lance, anyone swimming around 5;08 could get a great shot on the blocks for posterity..
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
You guessed it, but it's not a secret. I heard it from a guy who knows people in US Masters Swimming and Lance's camp, so I was a little worried. However, I decided to check up on it online. Evidently, Lance tweeted something about it a couple of weeks ago.

Anyway... as far as your idea... my understanding is that you don't have to actually produce a qualifying time to swim up to 3 events. Maybe you can just write down 5:08 as an entry time and see what happens? I've never been before, do they make you swim with no qualifying time if you can't prove it?
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Maybe you can just write down 5:08 as an entry time and see what happens? I've never been before, do they make you swim with no qualifying time if you can't prove it? //

Yes you can just enter 3 events without making the qualifying times, but of course if you put down a 5;08 that is qualifying and you have to prove what meet you swam it at. IT is highly discouraged to enter times you cannot swim, or get close to. If you have a qualifying time, you have to prove it, so no you cannot just enter 5;08..Pretty cool though, perhaps i will have to rethink making that trip after all. I have been on the fence anyway, this might just be what i need to get off my ass and comit. Haven't seen lance i quite sometime, would be fun to catch up.
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
OK fishes, got in today with the mental attitude of doing a good one if i felt right, and had the best workout of the year! Went back to the set i posted earlier, just flipped the order a bit. 12x400's no warm up, straight through, no breaks between sets, kicking with board but no lane pulling and kicking to wall, here is how it went;

400swim@6;00/400IM kick@8;00/400IM@6;00/400pull@6;00- 5;13swim/6;53 kick/5;28 IM/5;00pull
2x200swim@3;00/2x200IM kick@4;00/2x200IM@3;00/2x200pull@3;00- 2;33/2;33swim/3;19/3;23 kicks/2;39/2;43 IM/2;25/2;27p
4x100swim@1;30/4x100IM kick@2;00/4x100IM@1;30/4x100p@1;30- 1;15/15/14/14swim/1;39/42/40/36 kick/1;18/20/24/25 IM's/1;13/10/10/08pulls

So goal was to descend each 400 as i progressed to the next set, made it the whole way except for the last 2 100 IM's. I thought i was going to even miss the interval, but slugged my way out and got back on for the last pulls. Was really surprised at my 1st 400IM, as it felt smooth and strong, guess the weights i have been doing are finally kicking in. Here was the progression of times;

400swims- 5;13/5;06/4;58
400kicks- 6;53/6;42/6;37
400IM's- 5;28/5;22/5;27
400 pulls- 5;00/4;52/4;41

Pretty happy with this set, a real break through for me. I would like to see Bo do it in SCM. You usually swim a couple seconds a 100 faster in SCM than i do in SCY, so would be fun to see if i really did as good as i think i did..Whole workout took 1;17.45.
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
//OK fishes, got in today with the mental attitude of doing a good one if i felt right, and had the best workout of the year! Went back to the set i posted earlier, just flipped the order a bit. 12x400's no warm up, straight through, no breaks between sets, kicking with board but no lane pulling and kicking to wall, here is how it went; //

Nice workout! I can't imagine moving the order around as the pull in the previous order you had seemed like a nice break from the IM... nice back to back IM work. That workout is a total 'creeper'... that's gonna creep up on you later. All good though ;-) Psyched you had a breakthrough. Can you hear that... nationals, nationals, nationals is calling for you.
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
did anyone get back to you regarding your video? nice video and nice swimming! if you want my .02 i'll chime in.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
No feedback yet. I'd be happy to here anyone's .02. I have my own thoughts, but don't
want to prejudice the experts.
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
Okay, you looked great in the water and nothing really earth shattering coming from me here. Some might feel my comments are of little importance but at first glance these three things in your freestyle popped out at me... (easy fixes that may buy you some extra interval time, thus allow you to drop to the next interval!)

1) Breathing every stroke. Have you ever tried breathing every three? I think it would be good for you. Just as a general rule of thumb, depending on the set mix it up if you obviously need more or less air. I think it keeps you balanced, shoulder/arm stress evens out, and it's just nice to be comfortable w/ both sides incase the open water or other open water swimmers don't cooperate with you always breathing to the right.

2) Breathing off the wall. General rule of thumb try to take at least two strokes before your breath. Keep your momentum off the wall for a couple strokes before you put on the brakes and breathe. (This could be way outdated but three strokes off every wall was drilled into me growing up... can't get it out of my head unless it's a serious distance set. Can't say I always follow this rule but I strive to)

3) I noticed that your left leg kind of kicks out a lot as you breathe to the right... wonder if you thought about tightening your kick when you breathe you'd be more streamlined?

(I may have noticed you have a narrow pull in free, couldn't quite tell. Looked like you could get more of an 90 angle w/ elbow and widen out a bit (hands pulling more below shoulder line than middle of chest. But need to look more at the video...)

Breaststroke - all I have to say is Ride the Glide. Really power forward and ride that glide while tightly streamlined for a smidge longer.


Hope this is helpful and not total crap, take it or leave it but thought I'd throw it out there! These are things I think about. I hope I'm thinking about the right things ;-)

EDIT- Just watched your flip turn, nice flip ;-) Only suggestion there is to pull first with your deep water arm, looks like your left arm. Much stronger pull!
Last edited by: sweet_wtr: Feb 17, 12 17:59
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Wow, thanks for going through the trouble to give such detailed feedback, I really appreciate you taking
the time to do so. I was originally asking about fly because I thought my fly stunk and kept me from
doing IM sets, but the freestyle feedback is probably even more valuable.

1.) While I can breath left, I am significantly less comfortable doing so. I feel fine breathing every
three while pulling, so I think it is a body position issue, probably connected to my left foot kick (another
good point).
2.) Yup, you can really see that my first breath off the wall my head comes way up. You can see both
goggles out of the water on that first breath off the wall. I've tried not breathing off the wall and I
struggle with holding my breath that long. Is there some secret, or is it just getting used to hypoxia?
3.) I saw the left leg thing in the video as well. I had no idea I was doing that. I know that my kick
is a bit asymmetric; my right kick is always stronger. I usually either swim a two-beat kick, or a four
beat where I do three beat on my right arm stroke and one beat on my left arm. Guess I'll try to
pay a bit of attention and see if that helps bring it into a more streamlined position.
4.) I agree about the pull, in fact my comment to myself was that my right arm in particular looks
to have some cross-over and should start wider in the water.
5.) I'm sure my BS is crap, but at least I don't get too badly winded doing it that I can't do an IM
like I do with fly. Thanks for the tip anyway, I'll work on the glide.
6.) Regarding the pull after the flip. Is it normal to have a "deep water arm" where I am still partly
rolled on my side, or am I supposed to get to a neutral body position in my streamline? I guess
I've always pulled first with my right hand because I'm right handed. Seems like an easy change.
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
Long & slow today - had a hard ride last night & a long run this afternoon, so the swim was:
8x400 pull, 30 sec rest.
200 easy.
3400 LCM
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
Love swimming and love watching people improve. I wish I could comment on fly but really can't, I think I black out every time I swim it! Somehow I've improved in fly though... maybe higher hips and lower chest, wider pull I think. Anyway... just to answer a few of your questions:


1.) Keep charging w/ breathing every 3 at least 1x or 2x per 25. It will pay off. Experiment with this.
2.) Breathing off the wall... I try to breathe about two strokes from my flip, flip exhaling slowly until I'm on top of the water, then big exhale and two/three strokes breathe. Good point about both goggles out... maybe try tucking your chin slightly, almost like looking over your shoulder behind you a bit? The Race Club videos have a good segment on that. Maybe just every other flip turn try two strokes? Build up, it is significantly harder but I'm sure you've got the cardio.
3.) Yeah, just be mindful of that kick. I think it will get sorted out w/ your new breathing pattern.
4.) Yeah, just be mindful of your pull. Paddles might help with this?
5.) Actually I thought your breaststroke looked good. You finished your kick heel to heel, a lot of people don't. Just ride the glide.
6.) Yup, everyone has a deep water arm. You do a great job of a straight flip landing with feet/hips/shoulders square, pushing off on your back and as you rotate you'll notice which arm is your deep arm. Continue what you're doing, pushing off, rolling to your side, tight streamline while kicking and when you're ready to surface do so by using your left arm for your first stroke. You might be amazed that such a little change will feel more powerful and get you farther down the pool off your streamline.


EDIT : Here is the link to the Race Club video re: breathing... I found this video very useful. He makes a good point during his breathing every three segment. His 2/3 pattern is cool. Tried it during the hour swim.


http://www.theraceclub.net/videos/breathing-patterns/

Last edited by: sweet_wtr: Feb 18, 12 6:15
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
I saw the videos too. Caveat emptor: I am not a professional stroke expert. =)

I agree with everything sweet_wtr has told you -- especially about that scissor kick you've got going there. Does using a pull buoy help that?

Your stroke needs to catch more water. I agree you need to stay out wider, but I would look up "early vertical forearm (EVF)" on google. There are videos and explanations. I think you are ready.

Your fly... It seems to me that you still lack a lot of swimming flexibility. On your butterfly it looks like you have to come up very high in the water just to get your arms around because you lack flexibility in your shoulders. That is exhausting. You need to find some good exercises to stretch your shoulders, lats, and pecs. I have some I do, but I'm not sure they are still worth recommending (time marches on). I will probably look around the internet today for some, now that I think about it.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
sweet_wtr wrote:
also just wanted to clarify that I was referring to plantar fasciitis. my feet have been killing me, haven't really been running, i was biking w/ intense short intervals and adding more kick to my swim sets. weird.

next time i chime in on this thread i'll make sure i haven't chugged espresso before i post ;-)

On plantar fasciitis, I had it a long time ago and sent off for some science-based booklet from a company. I don't remember any special tricks to recover -- other than the usual RICE type stuff. However, they mentioned that PF was highly correlated with weak lateral (side to side) ankle strength. Evidently the achilles tendon area gets inflamed when being flexed on a wobbly ankle. So the idea is to keep you ankles from wobbling. How? Well, one, you strengthen them. They recommended balancing yourself on one leg on one of those half-moon blue squishy things (3x1min per leg). Keeping your balance forces your lateral ankle muscles to work.

Secondly, they also said to avoid things that would make your ankle wobble more -- that means heels. High heels cause more torque to be applied to your ankle. The more torque is applied the more your ankle is liable to wobble while flexing. This goes for woman's high heels and running shoes that have an elevated heal. Running around a track can cause more ankle wobble, trail running too.

I started the strengthening exercises right away and it seemed to help. I changed out my super-padded heel running shoes, and haven't had PF since then.
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Today...

Swam with master team.
We did weird sets that are hard to write down.

~3500 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
4.88 mile run
3100 yd swim

Slow swim but it felt good to be in the water. Working on more PhD school applications now.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
Fly is where my "expertise" (if you'd call it that) lies. I agree with SH on shoulder flexibility being a limiting factor for you. Most natural flyers have excellent flexibility in the front deltoid/pec muscles. This allows them to bring their arms over the water without having to raise the chest so much. If you watch Phelps, all you'll see is his chin skimming the water as he breathes, you can't even really see his neck. He "reaches" with his chin and "presses" with his sternum while breathing, this downward motion of his sternum is what allows his hips to rise. If you watch your video, you'll notice you never see you hips come close to the surface. There's no way to get the hips up without allowing the chest a little downward motion.

My suggestion would be to start with one-arm drills to get the motion down. Really exaggerate trying to press with your sternum (this does NOT mean dive with the head). You can start with the static arm out in front of you and then move that arm to your side. Good luck!
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I took a few days off because I just got really sore - everywhere. My body was telling me something. So today is first day back and it felt pretty decent...
Ran down to pool (and back afterwards) - hardly 2.5 miles round trip, really a nice warm-up

500 s w/u
5x100 various kicks
5x100@1:20 1:10/:11/:09/:07/:05
200 br kick
5x100@2:00 IM 1:20/:19/:18/:16 (took extra minute rest 1:11 (woohoo!)
200 br kick
10x50@1:00 alt fr/br fr-:34/:31/:31/:32/:31 br-:40/:37/:38/:37/:36
5x100 various kicks
5x100@1:45 1:06/:05/:07/:06/:06
300 s/k cool

4200 sc yardages

Good luck, TC, with your school search.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
SH wrote:
I saw the videos too. Caveat emptor: I am not a professional stroke expert. =)

I agree with everything sweet_wtr has told you -- especially about that scissor kick you've got going there. Does using a pull buoy help that?

Your stroke needs to catch more water. I agree you need to stay out wider, but I would look up "early vertical forearm (EVF)" on google. There are videos and explanations. I think you are ready.

Your fly... It seems to me that you still lack a lot of swimming flexibility. On your butterfly it looks like you have to come up very high in the water just to get your arms around because you lack flexibility in your shoulders. That is exhausting. You need to find some good exercises to stretch your shoulders, lats, and pecs. I have some I do, but I'm not sure they are still worth recommending (time marches on). I will probably look around the internet today for some, now that I think about it.

I'm not sure what your getting at with the pull buoy helping with the scissor kick. I don't kick at all with
a pull buoy, so I guess it helps with not doing scissor kicks. I generally swim a bit faster with a buoy
and paddles, but I don't think that is that unusual. I certainly feel more balanced with a buoy (or a
wetsuit for that matter).

I've certainly heard about EVF and for what its worth think I'm trying to do it a bit, but I wonder if that is
also related to the flexibility issue. Your point about flexibility is spot on. I don't have great upper body
flexibility. That thing that some people can do where they reach back over one shoulder and can grab
their hand. Me, not so much. I'd be lucky to be within 6 inches. If you run across some exercises, I'd
love to hear about them.
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
SH - Thanks so much for the info. on PF. I'm really bugged about it and hope to not have it set me back any more than it already has. Thinking about switching to more of a racing flat for running shoes. I'm getting on those ankle strength exercises tonight between ice sessions.

TC- If you need a break from applications, I'll be at a very low key afternoon swim meet tomorrow. Deck enter the 500 and I can be your counter if you feel like crushing it! Send me a PM. Might be just what you need.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Today's swim:

Warm up: 500scy (300 & 200)
Main Set: 8 x 250scy on 4:00 (3:30, :30, :29, :29, :32, :35, :36, :38)
Still need to work on my endurance and/or form while tired.
Warm Down: 100scy

Total: 2,600scy

I also engaged in some other rewarding forms of exercises and activities today. However, I won't list them here, so as not to offend the fundamentalist wing of the Fish Thread.

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
(took extra minute rest 1:11 (woohoo!) //

Dam steve, all that breastroke is paying off! Very nice workout swim, i will try that set next week sometime and see what i can do.

Felt pretty good today considering what i did yesterday, very surprised:

3x(300/200/100/100kick)@5;00/3;30/2;00/2;30---4;27/4;16/3;57p--2;53/2;36/2;36p--1;23/1;18/1;12p/2;03/1;57/1;52
10x50@1;00 working on pull through- 42 to 36
2x100kick@2;15- 1;52/1;54
100SD
2900SCM
Quote Reply
Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
Quote | Reply
I hung on the wall after that IM for a few minutes trying to get my lungs back inside my chest cavity. I was spent! Don't know if I'm swimming tomorrow - depends on the AM drizzle factor - no drizzle, bike ride; drizzle, swim. Ooops, apparently not allowed to mention anything but swimming on this thread. :-)

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
SCY swim meet today... super crazy light week biking/running so legs felt pretty fresh off the blocks. Oddly enough not that fresh off the walls but happy with times. Swam some off events... can you tell which one is the most off?

200 IM - 2:26.15
200 Free - 2:11.57
50 Brst - 33.41
100 Brst - 1:13.84 (not 100% on the tenths/hundreths)
50 Back - :36.?

My IM could be sick if I could swim backstroke. Any backstrokers out there willing to provide feedback if embarrassing video is provided?
Last edited by: sweet_wtr: Feb 19, 12 19:29
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
run + swim
run: 10 miles
swim: 4000 scy
600 w/u
12 x 50 k/sw
3 x 100 on 1:45 desc
300 fast
2 x 100 on 1:45 k/s by 50
300 fast
2 x 100 on 1:45 k/sw by 50
300 fast
2 x 100 on 1:45 k/sw by 25
500 fast (6:43)
3 x 100 on 1:45 k/sw by 50
200 c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Sat.

Short swim...

100 easy
20 x 50 @60
Mixed up, 12 were strong ~30 to 31, rest very easy
100 easy

I had limited time as my son was at lessons.

Sun...

Again limited time and a crowded free Y Sunday


16 x 100 @ 1:30
3 strong, 1 easy x 4
Strong average 1:06ish
100 easy

Will swim longer today

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Nice job tigerchik... you are a running animal.

today...

missed warmup
8x50kick
8x150@2:15 (descend: start 1:15/100m down to 1:08/100m)
200 easy
20x50@ 1:00 1hard,1easy, 2h,1e,3h,1e,4h,1e,5h,1e
200 easy
300@4:30
200@3:00
100@1:30
200@2:55
200@2:50
200@2:45
200@2:50
200@2:40

~4600scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
In Reply To:
Nice job tigerchik... you are a running animal.


We tigers are ;-)


Thanks. I like your 50 set.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
sweet_wtr wrote:
SCY swim meet today... super crazy light week biking/running so legs felt pretty fresh off the blocks. Oddly enough not that fresh off the walls but happy with times. Swam some off events... can you tell which one is the most off?

200 IM - 2:26.15
200 Free - 2:11.57
50 Brst - 33.41
100 Brst - 1:13.84 (not 100% on the tenths/hundreths)
50 Back - :36.?

My IM could be sick if I could swim backstroke. Any backstrokers out there willing to provide feedback if embarrassing video is provided?

Congrats on the swim meet -- those breast stroke times look even faster than last meet! I'm guessing the time with the "?" in it might have been your off event? My backstroke is pretty rough, but 3 seconds slower than your breast stroke for a 50? Yikes! (j/k... well not j/k, but j/k in the tone.)

I'm always up for watching embarrassing videos, but I'm no backstroke expert. My experience has been that backstroke is the hardest stroke to change, too.
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I did 7.5 miles Sunday, running down to the beach and back. Although it felt good, it was shockingly slow. It is a hilly route, though, just look back on what people have said about the Orangeman 70.3 run course - that's it.

300 reverse IM broken w/u
100/200/300 based on 1:30 1:06/2:18/3:40
300 various kicks
300/200/100 based on 1:30 3:38/2:18/1:05
300 various kicks
100 cool

2200 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
100 Sw
100 K
200 Sw
100 K
100 easy
4x75@ 1:10 av 50
100 easy

1500 strong in 18:12 (90% ish, just below redline pace)

200 swim down

2700 scm

1500 felt ok, heart rate was not soaring, no muscle straining or fatigue.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
// Congrats on the swim meet -- those breast stroke times look even faster than last meet! I'm guessing the time with the "?" in it might have been your off event? My backstroke is pretty rough, but 3 seconds slower than your breast stroke for a 50? Yikes! (j/k... well not j/k, but j/k in the tone.)

I'm always up for watching embarrassing videos, but I'm no backstroke expert. My experience has been that backstroke is the hardest stroke to change, too. //


Thanks! Yes, breaststroke was good this weekend, rested legs were a HUGE help. Backstroke is rough! I hear ya about the 3 sec. slower... not pretty. Tried to widen my point of entry today, I think I reach way to high above my head. I'll work on posting the video.


Today's Crush It, It's Monday workout... (a transition race w/ gear to make the intervals towards the end)




200 Swim Free / 200 Kick Free (6Ks, 4Ks, 4Ks, 2Ks)

100 Drill (right arm pull / left arm pull / catch up / fingertip drag)

4 x 50 @ 1' Free / Back *Work first 3 strokes in back , widen point of entry*


400 pull @ 6' / 7'
200 swim @ 3’ / 3:30
300 pull @ 4:30 / 5:15
200 swim @ 3' / 3:30
100 pull @ 1:30 / 1:40
200 swim @ 3' / 3:30

50 pull @ :50 / :55

200 swim @ 3' / 3:30

4x 50 @ 1' Free / Back *Work first 3 strokes in back , widen point of entry*

2 x 100 @ 2' (2 Kick Switch / Catch Up / Fingertip Drag / Swim)

50 EZ (2700)
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
AM - Short run, 25 minutes ' recovery' after a long weekend
PM - Swim
Warm up: 400/300/200/100/50/50
5x200 w/15-20 seconds rest descending 3.09 to 3.04
5x100 w/15 seconds rest - 1.32 average. Started to blow out at that point.
100 easy.

The rest of the session was swim with a pull buoy for as long as I could until they kicked me out - the goal was to get 4.0kms & I did with 4 minutes before close.
This meant I had done 1300 pull.

4000 LCM

I have been doing up to 3500 until last night & really felt the extra 500. I hope to get a few more of these 4k+ sessions in before Melbourne.

I've decided to swim all winter here in OZ (instead of having March-Oct off like I've been doing for the past 5 years). I am really looking forward to seeing how fast I can get by next summer.
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
Flew down to St. Pete again today and headed straight to the NorthShore Pool and did my workout.

1000 warm-up (14:21)
4 x 250 on 4:00 (3:24, :28, :27, :29)
9 x 100 (:15 RI) every third one hard. 1:25, :23, :19, :21, :20, :18, :23, :24, :18.
1 x 100 backstroke warm down (2:24) easy.

3,000 scy

Jumped right out of the pool and ran 7.2 miles with the first 6.2 being the St. Anthony's Triathlon run course.

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
// I'm always up for watching embarrassing videos, but I'm no backstroke expert. My experience has been that backstroke is the hardest stroke to change, too. //

Okay, if you're up for it here it goes... scan ahead to to minutes 2:30 and 6:45 for the backstroke. Critique away!

Gulp.


http://www.youtube.com/watch?v=UOtU_r2WZFg




Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Nice swims! I'm probably not the one to ask for backstroke tips, but it did look to me like your turnover was quite a bit slower on back versus your other strokes. I asked Ande for tips on my backstroke once, and his advice (after watching me) was to think "aggression." Immediately knocked a second off my 25 time. You could probably also get more out of your underwaters I would think. I know as a fellow weak backstroker when I go hard in a 100 IM I try to stay underwater on the back to shorten the distance I actually have to swim :)

I've been nursing a strained ab muscle, every time I swim I seem to aggravate it. Worse yet I got a nasty blister on my toe and probably should lay off the running. I'm falling apart here.

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
ok... your hand is not fully rotating to enter pinky first, try to enter a tad wider and execute your rollover stoke with more authority. The first 2 changes should enable a quicker turnover.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply

run: 7.5 mi
swim: 4500 scy, main set 10 x 100 on 2:30 best average* (1:14)
*average in this context refers to the arithmetic mean





maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
was in Sarasota last week. The Shark program run by Rick Walker is top notch. USMS swimmers can drop in for $5. the masters program is 200 strong. 3 - 1.5 hour work out times per week day and an OWS on Sat. am. Lots of fast swimmers. To give you an idea, after about 3500 SCY, the leader calls out 5-200s on the 2:40. I sat in for 3k on Friday and 4.5k on Sat. Can't wait to get back.

Such a Bad Runner
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
Thanks duffman and realAlbertan, I appreciate the advice. Going to add more backstroke into my workouts. More aggression, turnover and wider pinky first entry will be my initial focus points. I'll continue day dreaming of Natalie Coughlin re: my underwaters off every wall.

Went to PT today re: Plantar Faciitis... looks like I have significant limited ankle (and toe) flexibility and weak ankles, one more so than the other. I have just assumed all along I've got these spectacularly flexible ankles coming from a swimming background. Forgive me unclerock, had to share the news. At least now I can blame my weak ankles for my weak run times. Come to think of it maybe weak ankles are the root cause of my weak backstroke? ;-)
Last edited by: sweet_wtr: Feb 21, 12 10:07
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
//run: 7.5 mi
swim: 4500 scy, main set 10 x 100 on 2:30 best average* (1:14)
*average in this context refers to the arithmetic mean //

Nice work! That's a great day for the workout log!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
WU: 400 fr, 200 kwf, 100 br/bk, 200 pull
Main: 2 x { 10x25 desc, 500 (75 pace, 25 fast), 100 easy }
2 x { 200 build, 50 kick, 200 build, 50 br/bk, 200 build }
4000 scy

First practice of 100% bi-lateral breathing and no breathing on first stroke off
the wall. Felt a little bit like drowning, but I'm hoping it will be a long term win...
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Thanks. I simply didn't want to get out of the water.

I have been playing with one of my prof's kids while she teaches - 2 days of the pool and rock climbing wall with them :-) too fun.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
// First practice of 100% bi-lateral breathing and no breathing on first stroke off
the wall. Felt a little bit like drowning, but I'm hoping it will be a long term win... //


That kicks arse. Huge long term win coming your way. Well done!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
OK, I checked out the video. Once again A+ on the production value there.

The backstroke didn't look that bad really. I don't have too much to add beyond what other people said. My thing is that your shoulder needs to rotate up out of the water right before your arm recovers above your head. If that shoulder doesn't come up a bit it ends up catching some water there. It also looks like you could benefit from more shoulder flexibility as well. I'm going to act like I didn't even see your start. =)
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
// I'm going to act like I didn't even see your start. =) //

haha or lack there of! not ready to go there yet, going backwards kinda scares me ;-) if i focus on aggression/turnover i'm hoping i might 'naturally' bring that shoulder up a bit? thanks so much for your input. maybe my next music video, oops swim video, will have an improved backstroke!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
MONDAY:

W/U - 300 swim, 50 kick, 200 swim, 50 kick, 150 swim, 50 kick
4x25 sprint on 40
12x100 (75fast/25 easy) 1-5 on 1:35 6-12 on 1:40 75s (53,54,54,54,54,55,55,55.7,56,56,59,53)
3x400 pull on 6 desc 1-3 (5:47-44-39)
200 easy

3500 SCM in 59:30


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Took yesterday off from swimming (still biked and ran - just a bit on a treadmill)
1 day recovery really shows (100&200 times) and tells me I should take days off (duh!) so probably take Tuesday off from swimming every week. Considering Sunday, too.

10x50 alt s/k no-stop w/u
4x[25fl/50bk/75br/100fr]@:10RI
100k
100@2:00 1:02
200@3:00 2:11
200 s/k cool

2100 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
nice set! it's nice to feel fresh in the water.

today's doozie:

Warm Up
4 x 100 @ 1:50
4 x 50 Drill @ 1:15
Drill / Swim by 25 (alt. 4ks / shark drill)
4 x 100 @ 1:50
2 x Around
2 x 200 @ 2:55 (hardest) < 2:40 = :-)
3 x 100 @ 1:30 (hard)
4 x 50 EZ @ 1:00 (ez)
4 x 150 @ 2:30 / 2:45 (move the fast 50)
#1 - Fast 50 / Cruise 100
#2 - Cruise 50 / Fast 50 / Cruise 50
#3 - Cruise 100 / Fast 50
#4 - FAST 150 for time (2:00, noticed my 100 was under 1:20, happy with that)


(3400m)


Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
Question for the fish. I wanted to incorporate a weekly hard interval set into my swims. Does anything look wrong with this? I wasn't sure when to do the hard set with lots of rest - beginning or end of workout. I took a bit more rest in the sets before the speed workout. I usually do my 100m repeats on 1:50 coming in ~1:40. Any brief critique on the structure of the workout would be appreciated.


500 wu
50 easy
10x50 buoy/strap @ 1:00 (1:40)
50 easy
5x100 @ 2:00 (1:34-1:38)
5x100 @ 1:55 (~1:40)
50 easy
5x100 @ 2:15 ( 1:28, 1:29, 1:31, 1:32, 1:32 )
50 easy
10x50 buoy/straps @ 1:05 ( :50 )
50 easy


3250 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
sweet_wtr wrote:
// First practice of 100% bi-lateral breathing and no breathing on first stroke off
the wall. Felt a little bit like drowning, but I'm hoping it will be a long term win... //


That kicks arse. Huge long term win coming your way. Well done!

It's nice having my own one-man (well, woman) routing section.
Another day "drowning" today, but less so. Definitely starting to feel more
comfortable. I've read it starts to feel normal after 2 weeks, I'm looking
forward to that...
WU: 400, 5x50 pull, 4x50 kick, 6x25 sprint first 5 strokes, 200 kwf
Drills: 4x { 25 fly 1up3down, 25 fly 2u3d, 25 fly 3u3d, 25 fly }
Main: 6 x { 50 fr @75%, 50 fr @85%, 25 @100%, 125 easy }
CD: 400 pull
3500 scy
Quote Reply
Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
Quote | Reply
AM: 43 min run, went well.
PM: Swim
W/up - 100/400/300/200

12x100, with short rest. Unfortunately the pool was a bit crowded, so the last half were interrupted by slow swimmers in the fast lane (my favourite thing), so the rests from half way went out from 10 seconds to between 15 & 35. Held between 1.31 & 1.33. Hit a 1.25.0 on the last one, which was pleasing.
900 pull w/down.

3100LCM
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
Still in St. Pete today.

1 x 1,000 (14:19)
1 x 500 (6:59)
1 x 1,000 (14:44) I lost my form when I started splitting my lane.
5 x 100 (1:18; :22; :22; :21; :20)
3,000scy

So, it took 6 weeks and 17 swims to get back under 7:00 after a 5 month break. I want to build from here.

No running today. My foot feels like it's not totally back yet.

What I do: http://app.strava.com/athletes/345699
Quote Reply
Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
Quote | Reply
realAlbertan wrote:
100 Sw
100 K
200 Sw
100 K
100 easy
4x75@ 1:10 av 50
100 easy

1500 strong in 18:12 (90% ish, just below redline pace)

200 swim down

2700 scm

1500 felt ok, heart rate was not soaring, no muscle straining or fatigue.


So, are you going to do any prep meets or are you just going to step up and break the record on your first shot?
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
no meets available with an 800 or 1500... The lC meet in late March is the first chance and then there is provincials in April and Nationals in May

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [elpete] [ In reply to ]
Quote | Reply
Why do you have a 50 easy after the w/up?

Are you swimming the first set of 50s on 1:00 or 1:40?

Why are you swimming 2 sets of 10x50s?

What are you trying to accomplish?


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
Quote Reply
Re: Team 4 x 400 IM: February FISH [antonbp] [ In reply to ]
Quote | Reply
15 mi run yesterday

7.5 mi run (3 x 1 mi 6:44, 6:44, 6:35) this AM + 4500 yd swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [elpete] [ In reply to ]
Quote | Reply
elpete wrote:
Question for the fish. I wanted to incorporate a weekly hard interval set into my swims. Does anything look wrong with this? I wasn't sure when to do the hard set with lots of rest - beginning or end of workout.

I usually have a focus for my workouts. Some examples: maintaining pace for long distances (e.g. 4 x 500); endurance (short rest such as 10 x 100 on 1:20); IM (e.g. 5 x 200 IM); or speed (e.g. 10 x 100 fast on 3:00). From your question it sounds like you are trying to do everything in one workout. Perhaps try to add some variety. It keeps things interesting. And I agree with antonbp's comments--use the easy for active recovery or warming down. There's no need for it unless you just finished some high intensity.

OK, I've been out of the pool most of the last week fighting a strained ab. Back in today, tried to keep the intensity down.

500 wu
10 x 100 on 1:30 cruise; started around 1:17 felt good did the last couple around 1:13
300 k
100 breast/100 back

2000 scy

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
Quote | Reply
Okay thanks.

I usually speed up during my warmup and finish breathing a little heavy. We often add easy 50s in Masters but maybe I shouldn't be doing that.

I wanted to do a speed workout. However, I wanted to keep my yardage up so I added some easier swims before the speed set. Maybe the speed workouts should have a couple more repetitions in the set and fewer total yards for the workout?
Quote Reply
Re: Team 4 x 400 IM: February FISH [elpete] [ In reply to ]
Quote | Reply
If you want to add yardage to the speedwork how about something like this:

long warmup (1200)
10 x (100 fast, 100 easy on 5:00)
10 x (50 fast kick, 50 easy on on 3:00)

4200 y/m

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I went for a mindless, simple set this AM:

moderate effort - not timed - no rest in between
100s/100k
200s/100k
300s/100k
400s/100k
harder, timed effort on swims - about :20 rest between (whenever the clock rolled to an easy spot to measure time from)
300s/100k - 3:32
200s/100k - 2:16
100s/100k - 1:03

2300 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Team 4 x 400 IM: February FISH [elpete] [ In reply to ]
Quote | Reply
You've got some great feedback... a couple things that I have found the most helpful for me personally: 1) Each workout has a specific focus (distance, mid dist., sprint, etc) 2) Allow major rest for major sprint sets... typically done toward end of a lighter yardage workout. I'm toasted after serious sprint sets and it's junk yardage for me after that.

Hopped in the pool to crush a modified Monty IM set... couldn't get past 700 warm up due to weird crick in my neck. Hasn't turned out to be the Fabulous February I hoped for. Set up w/ heating pad and Strassburg socks tonight... looking good, real good.

The set that could have been: (on my to-do list for next week but posting it anyway... any takers?)


200 Swim / 100 Kick / 200 IM Drill / 100 IM Kick / 100 Free

2 x 200 Hard Swim @ 3'
2 x 200 Hard IM @ 3:30

1’ rest

200 Hard Swim @ 3’
200 Hard IM @ 3:30

1’ rest

2 x Hard 100 @ 1:30
2 x Hard 100 IM @ 1:40

1’ rest

100 Hard Free @ 1:30
100 IM for time

50 EZ

(2550m)
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
AM. 45min run
AM Pt II - Swim.
W/up: 400/300/200/100/50//50
4x50 @ 10-15 secs rest. 45>42.
2x400 pull - 6.32 & 6.19

500 w/down
Fought calf cramps from about 1.2kms..!
2500LCM, short session today.

As an interesting (to me!) aside, I did a quick comparison of my swimming during the same 10 week period before NZ last year compared to my swimming this year pre Melbourne.
Last year: 56.6kms.
This year: 85.7kms.
I am hoping to see an improvement on race day....
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
I did breast stroke for about twenty minutes, peed in the pool, then sat in the hot tub.



Formally known on ST as: Pork_Weener, Rooster_Nutz, and Pants_FarmStrong

Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
and so we bid a fond farewell to the 4x400IM.. 7:28, 7:25, 7:22, 7:20
stiff and sore from an ill-advised weight workout, by the time I'd loosened up I was exhausted..
Still these 400s were useful - sinking on the fly at 75yds does concentrate the mind on technique, thanks for the goad..
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Easy workout to write yesterday:

600 ez warmup
6x100 2 at 1:30, 2 at 1:25, 2 at 1:20
all swims on 2:40
4x200 snorkel, fins
4x200 snorkel, buoy
4x200 swim
go through twice.

Todd

Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.
Quote Reply
Re: Team 4 x 400 IM: February FISH [beartrap] [ In reply to ]
Quote | Reply
13 mile run + 1000 yd swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
13 miles? just like that?

Today...

500 warmup
500 alt stroke/free
8x125@1:50 (ave: 1:13/100m)
100 kick
8x50 kick down/swim back
100 kick
8x50@:50 (ave: 34)
3x100 @1:40 warmdown

3300 scm
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
Not going to make 50k this month. At least there is no penalty this month...

800 warmup
8 x 100 fr/50 stroke alt br/bk @ 2:30
frees~1:12, stroke ~0:46
400 kwf

2400 scy

Still feeling some pain. Will be in DC next week, may just take it easy be ready to hit it in March.

__________________________

Oh yeah!
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
just like that

6.5 miles this AM + 1500 yd swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Last Sunday reminded me why I don't run so much. I ran about 8 miles to the beach and back and my back is still hurting. Anyone who looks at me thinks I'm a cripple as I am leaning way over to the left. I have a 6th lumbar that is offset to my left side about a half inch. Only as I am aging is it giving me fits; I'm sure that thing is mashing itself against my hip as I run. Swimming helps. Cycling seems to help, too, unless I have to get out of the saddle on climbs.

10x100 alt s/k no-stop mostly w/u but faster near end - last 100 was 1:05
100 br kick
5x200 breast @ 4:00 2:50/:48/:46/:48/:46
100 br kick
5x100@1:30 1:10/:09/:07/:09/:04
5x100 various kicks
4x50@2:00 alt br/fr one time hard with each stroke - br:34 fr:28 (I like these times!)
200 s/k cool
3600 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Last edited by: HalfSpeed: Feb 25, 12 12:47
Quote Reply
Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
Quote | Reply
Hope your back feels better soon. Nice job on the 50s.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
Today:
200 sw/200 K, 150 sw/150K, 100sw/100K, 50sw/50K
20x50 1,2 on :40, #3 on :50, #4-fast on :40.
5x150 on 2:05 S, F
2x--->
100-75-50-25-25-50-75-100 on 1:30/1:15/:45/:30
1k pull buoy, band, snorkel


Todd



Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.
Quote Reply
Re: Team 4 x 400 IM: February FISH [beartrap] [ In reply to ]
Quote | Reply
Sat:
150km ride in ridiculously hot & windy conditions.

Sun:
AM - 18.35km run
PM - Recovery swim in a crowded, murky swimming pool, where copious amounts of suncreen had obviously come off the people trying to avoid the 33 degree (90+F) day
500/600/1000/300 pull.
2400 LCM.
Biggest swim week in about 10 years. 12kms.

For the first time in a LONG time, during this swim I was thinking 'This feels good'...
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
Weekend Swim Meet...

Well, the first meet of the year came and went. I've got a lot of things to work on. I'd be lying if I said I was excited about these times. Maybe shaving and tapering and a suit will make all the difference?
The 500 free was about 15-20 minutes after the 50 fly so I should have had plenty of time to be ready to go. There was no rest for the breast stroke and not much for the IM. This was Saturday. (I forget the tenths on the 500 and the 50br. I will edit when I get the final results.)

50 fly: 25.16
500 free: 5:22.54
50 breast: 29.08
100 IM: 57.94

Sunday was the decathalon. I was going to wear my trisuit, but it didn't feel right trying to a.) swim really hard and b.) starting and doing flip turns. I did a 100 free same effort with my drag suit and my trisuit and there was like 1 second difference. Based on that I used an old, leaky speedo sharkskin body suit that I had used for sprint tri's the last few years. Bottom line: no suit advantage today. The format was about 4 heats of each event with 5 min break after the 200 IM and the 100IM. IM orders were determined by coin flips at the beginning of the meet. IM flip turn rules determined by a legal finish for each stroke. (Many DQs on this.) The 200 IM order was: FL, BA, FR, BR. The 100 IM order was BR, BA, FR, FL. After a few events people were gassed. A good start goes a long, long way in a meet like this.

50 fly: 25.15
50 back 28.58
200IM: 2:08:58
50br: 30.08
50 free: 24.56
25 fly: 12.36
25back: 14.5
100IM: 59.1
25 br: 14.3
25 fr: 11.3

Once again, I will need to edit exact times -- especially on the 25s.
Quote Reply
Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
Quote | Reply
4000 LCM

200 sw
300 k fins
200 sw
6 x 50 @ 60 tempo 33-ish
200 easy pull

Main sets
10 x
100 @ 1:30
50 @ 60
100s av 1:09
50s av 33
100 easy

18 x 50 w /fins @ 60 av 31 fly
(2 fly, 1 easy free)
200 easy
Start practice

Run 4x 1000 easy with a few strides.

Plus an easy swim of 1200 yesterday, just over a mild cold.

The snow was pretty fast yesterday when I was on the xc trails.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
Quote | Reply
nice job!

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
some seriously sweet times coming thru in practice and meets, keep on keepin' on fishes!

going to get back at it tomorrow, feet and neck on the mend. gonna work hard to burn up the march workout log!

are we sure there is no penalty for not making the 50k this month? i am a little worried. i'm not even close.
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
In Reply To:
are we sure there is no penalty for not making the 50k this month? i am a little worried. i'm not even close.


I think the penalty is getting your a$$ kicked in races from a lack of training. (Kidding in your case but not in others ;-)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
6.5 mi run + 2300 yd swim

500 w/u
3 x 100 on 1:55 k first length
3 x 50 on :50
3 x 100 on 1:35
3 x 150 on 2:25
3 x 100 on 1:30
4 x 50 on :55
200 c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
Quote | Reply
I have 43,350 yds to date. With 2 days to go, I think I can crack 50k.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
Quote | Reply
// I think the penalty is getting your a$$ kicked in races from a lack of training. (Kidding in your case but not in others ;-) //

Actually I have been thinking about that! Getting back to the HTFU mantra for March... more so in those other disciplines which I won't mention here. wink wink


Nice job in the pool, you'll make the 50K!
Quote Reply
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

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
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
Quote Reply
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
Quote Reply
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 Chris McDonald's 2018 Big Sexy Race Team "That which doesn't kill me, will only make me stronger"
Blog-Twitter-Instagram-Race Reports - 2018 Races: IM Florida 70.3, IM Raleigh 70.3, IM 70.3 World Championships - South Africa, IM North Carolina 70.3
Quote Reply
Re: Team 4 x 400 IM: February FISH [Runner Rick] [ In reply to ]
Quote | Reply
good job :-)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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
Quote Reply
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
Quote Reply
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.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
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.

What I do: http://app.strava.com/athletes/345699
Quote Reply
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.

Quote Reply
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 Chris McDonald's 2018 Big Sexy Race Team "That which doesn't kill me, will only make me stronger"
Blog-Twitter-Instagram-Race Reports - 2018 Races: IM Florida 70.3, IM Raleigh 70.3, IM 70.3 World Championships - South Africa, IM North Carolina 70.3
Quote Reply
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.
Quote Reply
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
Quote Reply
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

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
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.
Quote Reply
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.
Quote Reply
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 ;-)
Quote Reply
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.
Quote Reply
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.
Quote Reply
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.





Quote Reply
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
Quote Reply
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
Quote Reply
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.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
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...
Quote Reply