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Go Fish! March Swim Challenge
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Like the past two months, the goal is 4 swims a week. Water running doesn't count.


I ran 8.5 miles this morning then swam 1800 yds:

5 x 100 on 1:30 w/u
50 kick
3 x [200 fast on 3:00 + 2 x 100 on 1:30] held 2:26s on the 200s
50 kick 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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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tigerchik wrote:
Like the past two months, the goal is 4 swims a week. Water running doesn't count.

What???? putting restrictions on it now? I really should water run because of my 'just below the knee' pain. And, it's terrible yardage for the time spent. But, whatever...
I ocean swam this AM. Water is warming up - a balmy 59-60F! I got in just a hair under 3000 yards in 38 minutes.
It looks like the Santa Ana winds (expecting 40-50 mph gusts) are going to kick in tonight and through much of tomorrow, so I don't think I'll hit the ocean and brave white cap swimming until that calms down.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Ok, I am spending March focusing on my pull as I think my lower body is finally behaving like a proper swimmer. I'll focus on the "bench press arms" that Anna S suggested in the Feb thread! I am also on track to finish the 100/100 with 100 very slow to moderately slow shuffle-jogs with a few moments of running brilliance thrown in.
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Count me in again! Watching the yards total up on the board is motivating.

My goal this month is to swim 5x week and finish the month averaging a mile/day.

This morning - Masters swim - after a long 1500 wu including lots of kicking & drills, we tackled 20x75 on 1:30 (the fast kids did 20x100). It was broken into 5 sets of 4x75 - first cruise, second pull, third build, last two sets descend to race the 4th. I could barely get out of the pool after that one!
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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4 weeks until Oceanside, last little push

1:30 on the mountain bike this morning

1800 scy at lunch
24x50, 10s RI, form focus, hold :43s
4x50 kick
4x100 descending, ending w/ 1:24

--------------------------------------------
TEAM F3 Undurance
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Re: Go Fish! March Swim Challenge [Multisportsdad] [ In reply to ]
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Lunch swim today - 1700 SCM as 30 x 50 on 1:01 racing the clock to the top!
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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I swiped and adapted the main set from a recently revived favorite sets thread, which used a bigger sendoff and started at 200s not 100s:
---------
About 2500 yards w/o warm-up/down
About 70 minutes

300 w/u swim kick
Main set (about 1500yds): 100s/75s/50s/25s on:

2:00
1:55
1:50
1:45
etc...
:20
:15

Swim the 100's on descending sendoff until you can't make them, then swim 75's on the descending sendoff until you can't make them, etc, with no extra rest in between the new distance. Every 5 or 6 or 7 sendoffs or so, the clock 'catches up' to you, so you drop the yardage 25yds. You could start the clock on any sendoff, I suppose, or drop the sendoffs by :10 or :03....
2x (3x (50 drill 50 swim))
4x75 build on 2:00 (I wanted to do 8 of these but had to get to work and also run tonight...)
200 warm-down

------
Andrew Moss




__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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tigerchik wrote:
Like the past two months, the goal is 4 swims a week. Water running doesn't count.


I ran 8.5 miles this morning then swam 1800 yds:

5 x 100 on 1:30 w/u
50 kick
3 x [200 fast on 3:00 + 2 x 100 on 1:30] held 2:26s on the 200s
50 kick c/d

It's up and available for joining now! Have at it!

-Eric
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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I'm in for March. I fell off the wagon towards the end of March a bit, got another cortisone shot in my back which put me out of commission a few days, but it's feeling good now. Even ran a mile on the treadmill yesterday with no pain, needless to say my 100/100 attempt has been completely derailed.

3/1, 2400 SCY


w/u
400
m/s
4 x (200 + 4x50)
- 200's smooth with buoy & paddles
- 50's descending
w/d
200 back/free x 25

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: Go Fish! March Swim Challenge [EricTheBiking] [ In reply to ]
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Thanks, Eric!

11 mi run 1:33:28, 600 yd swim to cool down.

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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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4000 SCM with a main set of 8 x (100 IM, 2x50 kick, 2 x 100 T pace)
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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3300 SCM - main set 7 x 300 T pace. 3:44-3:46 for most of them, pretty happy with that.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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2000 scy this morning, bit wigged out to find the inside of my goggles suddenly covered in black mold, not fun. Stunk too.


w/u
800 build x 200
m/s
16 x 25 build x 3 strokes
w/d
800 easy cruise

Will hit the treadmill this afternoon, shooting for 10 minutes if my back holds out pain free

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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The wind did not rear its ugly head like forecasted, still, I did not venture to the ocean. Instead, the GF, ran at 5:00 AM. I dressed for warm Santa Ana wind conditions, she was a bit smarter, but not by much. It was 37 degrees in the small valley we ran through, making my fingers sting.We got in 5.3 miles in 49 minutes.

Ten minutes later, we hit the pool...
Just 2250 yards, as my hands were now burning in the 83 degree water.
5x100@1:30
5x50@1:00 pull scull/br
5x50@1:00 pull br/fr
10x50 kick all strokes
50s ez
8x25@:40 fly/fr
50ez
8x25@:30 alt bk-br/fr
250kwf all strokes

Later, around 11:30, I jumped in the 25 yard pool at work:
2000 yards in 35 minutes
1000 12:58
10x100 alt choice & fr ~1:13~1:07 & 1:21 br twice

This morning had me back into the ocean - a barely comfortable 59 degrees. The three of us decided to just meander about Shaw's Cove and I swam through the Portage 4 times (it's a 20 yard narrow crack in the rock with surges that push or pull you... both directions. Doable only at low tide and low surf.) 2698 yards in 30 minutes.

Chilling the rest of the day as I have my 30k trail race tomorrow morning.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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Have a good race!

7.5 mi run 1:04:13, 3000 yd swim

all on a 1:30 base unless otherwise noted
500 w/u
50 kick
5 x 100
50 kick
4 x 150
50 kick
3 x 200
50 kick
2 x 100 fast on 2:00
50 kick
300 swim + 50 kick 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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Yesterday ...

300 swim
3x100 swim /fins @ 1:30 /1:06
4x50 kick / fins @ 60
4x100 @ 1:40 alt IM/Free (1:12/1:05)
100 easy
12x75 @ 1:30 400 IM Pace (3 each stroke IM order)
100 easy
2x200 pull/paddles @2:40 / 1:08/100 pace
100 IM fast 1:07
3100m

Today

200 swim
4x50 kick @ 60
6x100 swim/fins @ 1:30 /1:04
6x100 pull/paddles @ 1:25 /1:08
8 x 25 free / fins @ 25
50 easy
8 x 25 free / fins @ 25
50 easy
4x25 breaststroke stroke count
100 easy
2300m

___________________________________________
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)
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Just a time-trial day followed by a run:

1100 yds

400 w/u kick/swim
500 scy -- not near as fast as i had hoped, but the best time of this season
200 w/d

about 15 minutes

Andrew Moss

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man
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Re: Go Fish! March Swim Challenge [apmoss] [ In reply to ]
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8.5 mi run
2000 yd swim

500 w/u
50 kick
12 x 100 on 1:30
250 odd 50s kick 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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Needed some iron in my diet today

4250 scy, straight set, 1:06:26

Followed up with 60 minutes on the trainer
12 x :30 all out sprints

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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My 30k trail race was bloody hard! I guess it wasn't as hard as last weekend's 21k race - not as much steep stuff. Still, plenty of skree traversing, rock scrambles and 5 creek crossings with one about knee deep. The first 8 and a half miles was downhill, but still had 500 feet of climbing. The return included a couple of loops to extend it to 10 miles and nearly 3000 feet of climbing. My left foot found every rock and I stumbled many times and tripped a few and got a bit bloody. Nevertheless, I finished in just over 4 hours, exhausted and elated (that it was over!) I came in first in my age group. Drank a couple of beers and shoved my legs into a pair of Normatec boots for an hour session.
I joined my open water swim pod for a dip at Shaw's Cove, this morning. It was windy and choppy so the GF and I decided to go short - 1200 yards or so. The water was comfy and refreshing at 57 degrees. Then, we had breakfast with the pod and then went home and jumped into the hot tub. The rest of the day was chill (actually fell asleep) in front of the TV watching swimming and indoor nationals track.

Back to the pool tomorrow.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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Congrats on the AG win!

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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Pool swim this AM and it felt great, although I lost count on my 1000...

1100s 14:05
10x50k all strokes
10x50@1:00 br hard down/fr ez back
5x200 kwf all strokes
400 s/k cool

3500 sc yardages in 1:02

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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12 mi run, 1100 yd swim for me

yesterday just 12 mi bike

500 + 50 kick
5 x 100 on 1:30 + 50 kick

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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Shorter swim today, my right shoulder hurts a bit aftwr Saturday's swim

2000 scy
w/u
200 alt breath
25, 50, 75 fist
75, 50, 25 fist
m/s
3 x (4x25, alt breath side)
6 x 50 w/ buoy & band
200 moderate
500 race pace
w/d
200 back/breast x 25


60 min on the trainer
5 x 6:00 intervals

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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My main set during today's swim was ending with 1000m, where I did 50m fly-50m free continuous swim (so basically 10x100m no rest, half fly hard half free recovery). That was a tough 1K! My core is going to be sore tomorrow! Worked on my catch for both strokes.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Yesterday 4000 SCM
6 x (
4x25 all out
100 IM
200 T pace)

Today 3000 SCM
8 x (
100 fast
50 kick
100 non free)
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Saturday was a 1 line set...

50x50

10 fr @ 45 / 35
10 fr/fins @45 / 33
30 fr @ 55 / 32

2500m

Yesterday

200 easy swim
2x100 kick/fins @ 2:00
4x25 @ 25 3F/1E

2x 10x75 @ 1:10 / 49 (1:06/100)
100 easy

8x50 @ 60 / 30.5-31.0
100 easy

2700m

75s are 1500 race pace (+ turn time)
50s are goal pace for 400 (+ turn time)

___________________________________________
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)
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Re: Go Fish! March Swim Challenge [realAB] [ In reply to ]
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I got up too late to hit the ocean, so over to the pool for 3000 yards
500 6:56
5x100k all strokes
10x50@1:00 alt br/fr
10x50@1:00 pull alt scull/fr
5x100@2:00 IM ~1:21~1:23
5x100 s/k cool

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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10 mi run, 1600 yd swim

500 w/u
50 kick
5 x 100 on 1:30
50 kick
2 x 200 on 3:00
100 kick

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: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
Quote | Reply
They close the ocean?

___________________________________________
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: Go Fish! March Swim Challenge [realAB] [ In reply to ]
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I'm just 2 miles from the ocean – I can hear the surf at night, sometimes quite loudly! But, Shaw's Cove is a 20 minute drive. The pool is less than 10 minutes away. Today, I was even late to the pool and I still got my own lane! Love that!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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"50m fly-50m free continuous swim (so basically 10x100m no rest, half fly hard half free recovery). "

ok that's an interesting idea.. I need to try that.

last week, scy,
500 tempo 7:30
6x100IM 1:41-1:43s
100 hard 1:10
5x50 33-35s
300 wd

this week, wu and wd with 33x50 on 1min, first and last 50 taken hard, 28s and 33s, the rest 35-6s. Thoroughly trashed by the 33rd..

swim faster than usual this time of year, two months or more of regular weight workouts really seems to make a difference.
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [doug in co] [ In reply to ]
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doug in co wrote:
"50m fly-50m free continuous swim (so basically 10x100m no rest, half fly hard half free recovery). "

ok that's an interesting idea.. I need to try that.

last week, scy,
500 tempo 7:30
6x100IM 1:41-1:43s
100 hard 1:10
5x50 33-35s
300 wd

this week, wu and wd with 33x50 on 1min, first and last 50 taken hard, 28s and 33s, the rest 35-6s. Thoroughly trashed by the 33rd..

swim faster than usual this time of year, two months or more of regular weight workouts really seems to make a difference.

I am thinking of trying a 1K "TT" at the end of the month that alternates 50m fly and 50m free. I am unsure how to pace this for "optimal time". What I did yesterday was basically hammering the fly, and they doing the wet noodle routine for 10 m during the free before I got back up to a decent free pace for the next 40 meters. But if I were to take a touch off the fly hammering and just do that steady, the entire 1K would likely be a lot faster. Maybe tomorrow, I'll start with a 400m TT (doing 50/50) and report back. This should give me an idea of how I could pace the 1K...whatever it takes to mix it up and keep things motivating. I could be the world champion (of 1 athlete) in this event!
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
devashish_paul wrote:
the wet noodle routine


Please explain this one Dev??

the wet noodle is slang for the speed that a noodle would move along with if floating down the pool with no propulsion...basically what your body feels like when hypoxic!
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
You got your own lane? wow, I have never had my own lane, feeling just a bit jealous.
Two things - not a whole lot show up at 6 AM & I'm the last one anyone there chooses to swim with mostly because my wake pushes them into the lane lines. I'm perfectly happy to share but rarely asked.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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I'm glad you had some 'alone' time in your lane. I had to share this AM, but it was with my GF. She says she doesn't mind my sudden water displacements as I swim by. She's a decent open water swimmer, so pretty much used to that sort of thing.

500s 6:10
5x100 various kicks
400IM
100s ez
5x200 kwf all strokes
500s 6:02
10x50 25 br hard/25fr ez
300 s/k cool

3800 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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2550 SCY this morning

w/u
200 b-3
m/s
4 x 75 K/FT/DPS x 25
25,50,75,100,100,75,50,25 @ cruise
6 x 75 w/Buoy & band
4 x 100 descending
500 race pace, form didn't feel good
w/d
200 b x 25


Planning 30 minutes on the rollers this afternoon

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: Go Fish! March Swim Challenge [mck414] [ In reply to ]
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1700 SCM Lunch swim
200 ez
12x25 fast
6x50 descend 1-3, 4-6
3x100 fast
300 T pace
200 ez
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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8.5 mi run, 2500 yd swim

5 x 100 on 1:30, extra :30 after the last one
200 fast 2:33
5 x 100 on 1:30, extra :30 after the last one
3 x 200 fast on 4:00 (2:31, 2:29, 2:29)
5 x 100 on 1:30, extra :30 after the last one
100 kick
100 back

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: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
4000 scm

6x500 alternating freestyle / pull with paddles and buoy
5x100 on 2min
5x100 IM

when I got to the pool this morning, there were so many people swimming breaststroke I nearly went back home and then for the last 30mins I had a lane to myself - it was wonderful and I celebrated with some intervals and IMs!!! Woooof, 25m butterfly is hard when you're not used to it anymore - felt like I was flying for the first 20m and then bang, survival mode.


OK OK....I tried the 400m free TT as alternating 50 fly - 50 free. I figured that I could break 7 minutes which would be 1:45 per 100m. I figured this would be fairly easy, but I was wrong. The first 50m fly was easy enough and I debated taking the 50m free hard, or steady....I opted for steady....the second 50m fly I felt like I was rocking it and pushed the free....only to see that my time at the mid point was 3:30. Yikes....now I though that 7 min would be hard to break at the effort was creeping up. On my third 300m, during the final 15m I had to pass a breastroke guy while doing fly...I really had to dig deep to do this cleanly, but the lactate was building. During the next 50m free, I needed to "recovery" before the last 50m fly leg. During this leg, I think I lost "all my time" as my push offs were getting like a wet noodle. Final 50m free, I needed to do in 40 seconds to break 7 min and my cardio just went on strike and it took me 46 seconds, ending the thing at 7:06.

RealAB, can you try this and post a proper time from a real swimmer?

AnnaS...you achieved the holy grail of public swimming....the personal lane which largely is like a mirage in a desert.

So...I think before I try to the 50/50 1K TT doing fly and free alternating, I am going first focus on breaking 7 minutes for the 400m. I loved this TT though. I am currently world champion of this stupid event....as a minimum world champion in my own event of one person.....anyone else want to give it a try in March?

By the way this was SCM. My turns suck so bad that I feel I can break 7 min at LCM as my times LCM are always better.
Last edited by: devashish_paul: Mar 8, 17 15:55
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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I'd like to say I want to try your 50 fly/50 free 400 TT but it sounds downright horrible.

4000 SCM this morning with a main set of
8 x (
100 IM
50 ez
200 T pace
50 ez)

Oh and at 5:30am at a pool in PEI I often get a lane to myself. :)
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
Dev, your 400m TT alternating 50 fly - 50 free sounds like a world of pain. I'll work towards this and see if I can do a TT by the end of the month. It'll be ugly though!

big day today, 3000scm, 1h30ish easy (in pouring rain) run and 2hr trainer.

Swimming was my usual 6x500s alternating freestyle and pulling with paddles and buoy, but today's last 500 was 5x100 IMs, did all my butterfly lengths today with no Brett Sutton easy fly - yay small steps to that TT Dev! I worked out the more I use my dolphin kick the easier it is for the arms.

Yes, I agree the more you work the legs, the easier on arms, however, I think the easiest on the arms and legs is when you really actively work the core so that when you "enter" the water you are "diving" in vs doing a belly flop:

here is the best visual I can pull off the internet:



The method to my madness is not so much that doing fly is useful for triathlon. It's because I can't do it without actively using my core, which is what I have been trying to strengthen and rehab since last year's disc/nerve injury, and I have to control my bad leg while actively engaging my core (as you can see from this picture....clearly not me).

Your training day sounds awesome. You should be ready to Roth if it was this weekend. I always said that when you can crank out a hard 4.5 hour training day, you're ready for an IM....just dial back the intensity and fuel and pace.
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Yesterday morning starting just after 8 am, swam 100 x 100 on 1:45 sendoff with odd reps starting out with a half pool sprint then transitioning to steady pace even reps easy.

PM swim 8 x 500 on 7:45 sendoff steady effort

This morning 100 x 100 on 1:40 sendoff all steady finishing before 8 am.

Overall 24,000 yards in a little less than 24 hours.
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Re: Go Fish! March Swim Challenge [kbd] [ In reply to ]
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Oh my.

I don't think my shoulders would be functional!
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Re: Go Fish! March Swim Challenge [kbd] [ In reply to ]
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Epic! Good job.

NOVA Masters has an annual Triple Challenge with the final being 100x100 (scy) on 1:20. The actual rule is 100 repeats on the 1:20 and go a distance or pattern you can maintain the send-off with your lane mates. I was lucky enough to split the lane, so we didn't have to agree on a pattern. I went as long as I could and got 33 100s done before I started dropping some 75s in there - about every 4th repeat.

Today wasn't nearly as epic:
inverted pyramid: (on :45 base)
200/150/100/50/50/100/150/200 [2:31/1:49/1:11/:36/:34/:1:10/1:46/2:21]
5x200 kwf all strokes
5x100IM w/50ez between
200 s/p cool


3000 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
Zenmaster28 wrote:
Oh and at 5:30am at a pool in PEI I often get a lane to myself. :)


All you early birds getting lanes to yourself. No such luck for me, up at 6.15am to get the kids ready for the bus to school, which starts at 7.25am here in Germany!! Earliest I can get to the pool is 8a.m. However, from next month until October I can swim outside in a heated, stainless steal, 50m pool :-) and then I get a lane to myself quite often!!!

How do we sign up for the program in bold? I had something like that for a 6000m swim in Bad Hoburg near Frankfurt last June. That was my best swim of the year.....50m lane with 0-1 other swimmers in a heated outdoor pool!

OK, so I totally blew my pacing on the 400m doing 50/50 fly and free. Today I did 500m and I would describe the effort was at Olympic tri race pace. Moderately hard, but attempt at any redlining. Well, I did it in 8:41 for 500m. Yesterday was 400m at slower pace. I clearly blew the pacing yesterday and my form probably totally fell apart. Today I kept "diving" into the water on each fly entry....yesterday, I was "belly flopping' at the end so I was basically totally stalling pushing a ton of water in front of me, rather than entering in "torpedo mode".
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Re: Go Fish! March Swim Challenge [kbd] [ In reply to ]
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kbd wrote:
Yesterday morning starting just after 8 am, swam 100 x 100 on 1:45 sendoff with odd reps starting out with a half pool sprint then transitioning to steady pace even reps easy.

PM swim 8 x 500 on 7:45 sendoff steady effort

This morning 100 x 100 on 1:40 sendoff all steady finishing before 8 am.

Overall 24,000 yards in a little less than 24 hours.

WTF....is there an upcoming English Channel swim?

We're not WORTHY!
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
Quote | Reply
9.5 mi run as 3 x 3 mi desc 24:19, 23:50, 22:55 then .5 mi c.d.
1500 yd swim


500 w/u
50 kick
5 x 100 on 1:30
50 kick
2 x [100 fast + 100 easy + 50 kick] 1:12s

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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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tigerchik wrote:
9.5 mi run as 3 x 3 mi desc 24:19, 23:50, 22:55 then .5 mi c.d.
1500 yd swim


500 w/u
50 kick
5 x 100 on 1:30
50 kick
2 x [100 fast + 100 easy + 50 kick] 1:12s

I have a workout for you

3 x (3 mile run + 1500m swim).

Sub 23 minutes for all 6 legs is your target. Will you get that done by end of March? Then you will be the Swim-Run hero and world champion of your event of 1 athlete....I promise, none of us will enter the event!

But maybe a good challenge for me would be 1K swim + 3K jog + 1K swim + 3k jog + 1K swim + 3k jog and try to keep my splits the same on all legs given that my running is so bad right now! Ideally I should be able to run 4x as far in the same time, but 3x would be something to shoot for. The problem is that it is ~400m just to get in and out of the pool to outdoors! What I need is a treadmill on the pool deck!
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Dev, my 2017 is similar to your 2016. Injuries leading to a higher percentage of swimming. As I look at training trends of years past, it appears that the years that I have swam the most are the years that my bike and run fitness are my best. Ironically my swim splits are similar regardless whether I swim high or low volume, but increased swimming helps the other two sports more for me. I hope to resume racing in 2018, so for now I'll push myself in the water. It's a good thing that I enjoy swimming!

No Channel crossing for me. Down here in Mobile, AL a small group of us swam the ~12 miles across Mobile Bay last fall. We didn't race it, just got out there and swam across to say that we did. The more that I do big yardage swims in training, the more I want to get another Mobile Bay swim, but race it this time and see how fast that it can be crossed. I know at least one of my buddies will be up for it, possibly a few others too. Just gotta get a boat and maybe some kayaks for support.
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Re: Go Fish! March Swim Challenge [kbd] [ In reply to ]
Quote | Reply
3500 SCM this morning

MS:
15x100 on 1:20 - 1:12-1:14s
100 ez
2 x (4 x 50 IM order) on :60
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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That sounds like a cool event! I'd like to try something like that one day.
Quote Reply
Re: Go Fish! March Swim Challenge [kbd] [ In reply to ]
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2500 SCY this morning. Likely the only thing I do today as I have to take my truck in for a bumper replacement, who knows how long that will take

w/u
200 back/free x 25
4 x 100
-odd 1-arm, alt x 25
-even fist/free x 25
m/s
2 x (3x50K + 3x100 free/backx25 + 2x75 w/paddles)
500 moderate, shoulder got a bit sore with the paddles
w/d
4 x 50 ascending

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
Quote Reply
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
Here in Germany we have 24hr swimathons. A lovely lady, Babara, from my Masters group swam 41.3kms!

So gentlemen, that's the target to beat. Not wanting to take your 24kms achievement away from you Kbd, what you did was amazing and at a good intensity. I know Babara swam it all really easy, so you can't compare.

How does this 24 event work? Do you just keep going and going and going, or do people take short breaks (like 1 hour to eat and recharge). If you swam 2500m per hour in say 50 minutes with a 10 min break and swim for say 18 hours out of a possible 24, then you end up at 45,000m.

During today's swim the main set was 2x400m with 100m kick recovery in between the 400's. The 400's were (50m fly-50m free) x 4. I was a few seconds over 7 minutes for the first and just under 7 min for the second, but for the second one I "cheated" and use my speedo finger paddles:



I use these with only the middle finger strap. I love these paddles as you can use them with all strokes and they just fill in the gaps between the fingers forcing some good resistance on the fingers.

We could have an ST swim-run 24 hour challenge....maybe doing it with a partner where only one athlete can be active at any time in any sport. How cool would that be? That event is made for Tigerchik!
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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I'd have to think about what the best strategy would be for that.

Monday
8 mi run: 3 mi desc (8:00, 7:53, 7:47) + 3 x 1 mi @ 7:41, 7:35, 7:30
2100 yd swim: 20 x 100 on 1:30 + 100 kick 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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Friday - nothing but drive to Solvang
Saturday - Solvang Century - not even prepped for it, but totally enjoyed it. Felt great at finish, but didn't really push that hard. 96 miles & nearly 5000 feet of climbing in 5:45. Then we drove home
Sunday - slept in, did nothing
Monday - Pool Swim - 3000 sc yardages
10x100@1:30 1:18~1:09
8x100 kwf all strokes
200 ez
10x50@1:00 br pull
5x50@:50 alt ez/hrd
5x50 br/bk cool

Update:
Swam 2000 more at lunch in the sloshbucket
3x500 ~ 6:30ish
4x100 alt br/fr 1:21/1:09
100 bk/cool

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Last edited by: HalfSpeed: Mar 13, 17 13:01
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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As part of Sunday's mega 4 hrs training day (run, weights, swim), my hardest part was 1x400m + 1x600m with 50m kick "'recovery" in between. The 400m and the 600m were 50m fly-50m free. I think I am "dialing" in my pacing not just in terms of aerobic workload, but how I would distribute effort between arms and legs/core during the fly legs. I am finding that if I de emphasize my arms a bit on the first 25m of the 50m fly and over use the legs, then I can save the arms and bit and during the free, I can rest the legs a bit more to get ready for the fly. I was pretty well holding 1:45 for each of the 100m inside the 400m and 600m continuous legs and kind of emptied the tank for the final 200m. I am getting a better sense of how to survive my 1000m 50/50 fly-free TT. I'll save it till end of month and try more 500m + 500m sets of this. I am having fun trying to achieve world champion status in my single person event. I welcome more idiots to join this world championship event, since I have not had any success pulling in Lochte, Phelps, LeClos, Simone Manuel or Katie Ledecky.

Yesterday my swim was 5K. The main set was 400m with on alternating 400's large paddles, 50m kick, repeat 8 times, then 1x400m 50/50 fly-free and then a cooldown. I used these paddles with only the middle finger strap no wrist strap



I really liked these paddle. I can't explain why but I think it really forced me to anchor my catch first before pulling with my lats and shooting the other recovery arm past the catch arm. My lats are cooked today. I probably should not use them today and go back to finger paddles.
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
I'd like to say I want to try your 50 fly/50 free 400 TT but it sounds downright horrible.

4000 SCM this morning with a main set of
8 x (
100 IM
50 ez
200 T pace
50 ez)

Oh and at 5:30am at a pool in PEI I often get a lane to myself. :)

Did you try to the 50/50 400TT or am I still the world champion of this event, since Ledecky has so far declined to take this up. Maybe I can get speedo to sponsor Lochte to enter this event
Quote Reply
Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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devashish_paul wrote:
Zenmaster28 wrote:
I'd like to say I want to try your 50 fly/50 free 400 TT but it sounds downright horrible.

4000 SCM this morning with a main set of
8 x (
100 IM
50 ez
200 T pace
50 ez)

Oh and at 5:30am at a pool in PEI I often get a lane to myself. :)


Did you try to the 50/50 400TT or am I still the world champion of this event, since Ledecky has so far declined to take this up. Maybe I can get speedo to sponsor Lochte to enter this event

I'm still trying to wrap my mind around the horribleness.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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1050 SCM this morning. It was supposed to be 3000 but I had a major wardrobe malfunction while doing a flip turn...
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
Quote | Reply
Zenmaster28 wrote:
1050 SCM this morning. It was supposed to be 3000 but I had a major wardrobe malfunction while doing a flip turn...

Luckily you had the lane to yourself during the 5:30 am swim. Did this happen during the horrible 400m 50/50 ITT?
Quote Reply
Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
Quote | Reply
devashish_paul wrote:
Zenmaster28 wrote:
1050 SCM this morning. It was supposed to be 3000 but I had a major wardrobe malfunction while doing a flip turn...


Luckily you had the lane to yourself during the 5:30 am swim. Did this happen during the horrible 400m 50/50 ITT?

Not only did I not have the lane to myself, the deck was swarming with kids getting ready for 6am swim practice!
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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8 mi run 68:56, 500 yd swim ... have an early meeting

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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
3500 this AM as a pyramid from 100 to 500 then 500 to 100 at about :45 base, then 5x100 kwf
debating on lunch swim or gym - not running to let my knee thing heal, but bike and elliptical seem ok.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
Swam 5000scm yesterday and a short 2.4 km run (with the kids)

1000 w/up
5x100 on 2mins - 50 fly 50 free
500 pull with buoy and paddles
5x100 on 2 mins - alternating 25fly, 25 free
500 pull with buoy and paddles
10 x 100 on 1.55 mins
5x200 on 3.50 mins

Looks like you are getting ready for Dev's 400 TT fly/free challenge. ;)

2100 SCM yesterday - 7 x 300

3000 SCM this morning 5 x (100 IM, 4x25 fast, 100 T pace, 50 breast fast, 50 ez)
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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2 swims yesterday:
AM
3000 scy in 58 minutes
500s 6:38
4x100 kick all strokes
6x100 kwf all strokes
400 IM w/fins
6x100@1:45 alt pull/s
4x100@1:45 alt IM/s 1:23/1:11
100 s/k cool

PM
Met some of the POD at Shaw's Cove for a 2200 yard swim in wind chopped, swirly, swelly 60 degree ocean. Rough swimming and white toes on exiting. Such fun!

Today - AM
3000 scy in 56 minutes
inverted pyramid on :45 base 200/150/100/50/50/100/150/200
5x200 kwf all strokes
10x50@1:00 alt scull/br pull & free
5x100 as [25k/50s/25k] various strokes


Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
Quote | Reply
Anna s wrote:
Zenmaster28 wrote:
Anna s wrote:

5x100 on 2mins - 50 fly 50 free
5x100 on 2 mins - alternating 25fly, 25 free


Looks like you are getting ready for Dev's 400 TT fly/free challenge. ;)


It was ugly and I don't want to talk about it! If I swim 1hr at Roth this year it will be due to trying to nail this challenge!

I better post a good time soon while I have world championship status in this challenge since you will obliterate it when you come on deck and enter the virtual starting blocks....YES TO SUB 60 min at Roth

By the way, when my engine was bigger at age 28, and I did not have as many head and neck and shoulder and spineinjuries from accidents, I was 54.30 at Roth....I was only 20 seconds virtually behind Jurgen Zack and Christian Bustos at the Roth 1993 swim. We won't talk about the pathetic 2 flat bike ride and subsequent walk-run....it was the same summer I ran a 2:48 open marathon, so the engine was big back then. I also feel that my old wetsuit was borderline illegal using today's rules, but that's what they were doing with may wetsuits back then...the rubber must have been 5-7mm thick, but that's before they had a hard ruling about rubber thickness....plus the old "short' Roth course. Between the rubber and the course probably being 2 min short, I was probably more like 58-59 minutes which I swam 13 years later at Lake Placid in a thin sleeveless QR wetsuit.

My last three days were 5000m, 4500m, 3400m swims. Each day, my last 400m set was 50/50 fly-free. Yesterday I did 2x400 of 50/50 though. I think I am getting a better feel for pacing these out. It really is a fine line where any quicker and I get bogged down on the fly recovery phase and I am no longer "diving" into the water, but rather "belly flopping". If I start belly flopping, it's literally like losing 3-4 second at the end of the leg. If I keep "diving" in, then when I get to the free leg, I am immediately going faster at less effort. I guesstimate that the free is also 1 or more second faster.

On a positive note, as I have started running faster/harder my cardio from all this swimming is helping and the core work from dolphin kick and fly is also helpful for my running
Quote Reply
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
Quote | Reply
Anna s wrote:
Zenmaster28 wrote:
Anna s wrote:

5x100 on 2mins - 50 fly 50 free
5x100 on 2 mins - alternating 25fly, 25 free


Looks like you are getting ready for Dev's 400 TT fly/free challenge. ;)


It was ugly and I don't want to talk about it! If I swim 1hr at Roth this year it will be due to trying to nail this challenge!

Do you find 25/25 harder than 50/50 or easier. I THINK 25/25 is actually really good training for tri pack swimming in terms of managing yoyo intensity levels surging and sitting in. As a minimum, it would be good for bike crit racing.
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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OK as part of today's 63 min swim, the main "set" was all 50/50.

400m 50 fly-50 free at "sprint tri intensity"
100m kick
400m 50/50 this time as hard as I felt like I could go and not slow down
100m kick
200m 50/50 "empty the tank"

Well the first one was slow. It was ~7:16
Second one when I went really hard was barely any better 7:13
Then the 200m 50/50 empty the tank was 3:27

Honestly I felt I should have been 20 seconds faster on the 400's and easily 10 seconds faster on the 200, BUT this morning I did a hard snow shoe workout and I think my abs/psoas/hip flexors were cooked as were my triceps since I was running with poles with my snowshoes. I felt all bunched up and uncoordinated for the entire swim today.

In any case, it was 1000m of doing 50/50. If I add all that moving time up it just gets me "sub 18 min" (there was 200m of kicking in there for "rest" but there was no rest at the wall). If I am fresh, can I do sub 18 for 1000m? I THINK so, but I have 2 more weeks to get in "shape" and "taper".
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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1400 yds on Wed. that I don't think I posted.
unplanned rest day yesterday - woke up with a headache so I took some ibuprofin and went back to bed.

12 mi run and 2700 yds today

5 x 100 on 1:30
10 x [100 fast on 1:30 + 100 easy on 2:00] avg 1:11 high
2 x 100 c/d kick the first one

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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
8.3 mi run 61:12, 1400 yd swim

1 x 300 on 4:30
2 x 200 on 3:00
3 x 100 on 1:30
1 x 400 with some of it kick

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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
tigerchik wrote:
8.3 mi run 61:12, 1400 yd swim

1 x 300 on 4:30
2 x 200 on 3:00
3 x 100 on 1:30
1 x 400 with some of it kick

I went to the pool for a 4 pm swim today in the usual 4-7pm slot, but the changed the schedule due to March Break. Ended up lifting weights instead which was probably more needed anyway to mix it up. Back in the pool on Monday for sure. I may do an XC ski after going to the indoor running track tomorrow, or I will swim. Not sure which option at this point.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Fun ocean swim this AM in calm, clear, but cool (60 deg) water. Swam to Seal Rock where I did a double-double swim through the crack and the elbow - both directions. The elbow can have a serious current in it, so you have to time it right to not get pushed into rocks. The Crack isn't so much current, but turbulence and crashing waves, and rocks in there, too, to avoid. Fairly calm today, but still a rush.

3658 yards in 41 minutes

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [doug in co] [ In reply to ]
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""50m fly-50m free continuous swim (so basically 10x100m no rest, half fly hard half free recovery). ""


"ok that's an interesting idea.. I need to try that."
Second this -- I swam an easy 1000 once like this: 50 or 75 free with 50 or 25 fly/bk/br mixed in continuous.

Andrew Moss

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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I'm still laying off the running to heal the knee thing.

3300 this AM in the pool in 56 minutes
1000 13:00
4x250 kwf all strokes
10x50@1:00 as 25 scull & 25 alt br pull/fr pull
200 br 2:53
200 fr 2:19
4x100 ez as 25k/50s/25k various strokes


Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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8.5 mi run fartlek ... I did 3 x 1 mi @ 7:53, 7:46, 7:13 and some tenths @ 6:27

1800 yd swim

500 on 8:00 (7:10)
5 x 100 on 1:30
50 kick
100 fast 1:10
100 easy
50 kick
200 fast 2:29
200 easy
50 kick
50 c/d

flying home tonight :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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
4000 SCM this morning.
main set
7 x (
2 x 75 IM (no free)
2 x 50 kick
150 T pace)
Quote Reply
Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
2450 scy

A little less than an hour with liberal rest -- you could probably do it in 45 min(?) if you speed through it.



300 w/u swim/kick
4 x (200 and 4X50s) -- 50s sets: on :45, kick/pull alternate, IM order, ascending
450 as 6 x (50fr and 25 IM order) continuous.
100 w/d
Andrew Moss

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man
Last edited by: apmoss: Mar 20, 17 12:37
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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tigerchik wrote:
8.5 mi run fartlek ... I did 3 x 1 mi @ 7:53, 7:46, 7:13 and some tenths @ 6:27

1800 yd swim

500 on 8:00 (7:10)
5 x 100 on 1:30
50 kick
100 fast 1:10
100 easy
50 kick
200 fast 2:29
200 easy
50 kick
50 c/d

flying home tonight :D

Hey, all those runs should be on the 100/100 thread. What's with all the run talk on this thread? You run the risk of being kicked out of your own thread with your flutterboard, paddles, goggles and flippers and being forced to put them up for sale on eBay!!!!

My last 2 days were big training days with lots of snowshoeing, running and XC skiing and a tough weight workout (I logged 19 hrs of training last week just for the heck of it and I am not even signed up for any events....I must just be addicted to training)....so today back in the pool.

I got a set of Medium size Speedo Power Paddles and only used them with the middle finger strap. Nice thing I can use them for all strokes. In fact fly is awesome with them. It's like getting infinite catch!!!



I got the large ones too, which are great for free. With the large ones it feels like my arms are anchoring into quicksand at the front of the catch vs anchoring in water...very little slip, but it is hard for me to do all strokes with them. Just free and breast. With the medium I can do all strokes and drills. During today's 2x400 50/50 fly free it was great to use the red ones and work on my glide phase and catch in both strokes. No wrist strap just middle finger. It was awesome. IF/WHEN I do a tri, I better be right at the front of my age group among the adult onset crew....ie right behind the ex college and high school swimmers. I am actually getting excited to do an Olympic tri because I think I can be reasonably competitive on the swim, which makes you competitive for the entire race (since I can already bike fast for my age group). So that leaves figuring out the run/shuffle. We'll see. Canadian Nationals are right here at home this summer, in 3 months so let's see if I can sort my body out for that.
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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Mini's squad did 200m kick timed tonight. 4:13 in a negative split l... 209, 204

___________________________________________
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)
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
Quote | Reply
Anna s wrote:
devashish_paul wrote:
Anna s wrote:
Zenmaster28 wrote:
Anna s wrote:

5x100 on 2mins - 50 fly 50 free
5x100 on 2 mins - alternating 25fly, 25 free


Looks like you are getting ready for Dev's 400 TT fly/free challenge. ;)


It was ugly and I don't want to talk about it! If I swim 1hr at Roth this year it will be due to trying to nail this challenge!


Do you find 25/25 harder than 50/50 or easier. I THINK 25/25 is actually really good training for tri pack swimming in terms of managing yoyo intensity levels surging and sitting in. As a minimum, it would be good for bike crit racing.


I find 25/25 easier, but Dev to be honest, it's just not easy either way!! I love/hate the challenge, but it has made me start swimming Butterfly again, which is what I wanted to do this year. By the end of the year I'd like to be able to swim a decent 100m fly.

After you have spent some time focused on fly, can you please do some bike TT's in the aero and comment to me the perceived exertion in terms of staying aero, when you would normally want to 'sit up'. I am curious to see if the additional aerobic conditioning of the hip flexors, core and lower back make aero riding feel easier. For me this appears to be the case, but there are other variables in play. I am not really doing much riding at all now so I can't explain "why" staying aero seems easier lately.
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Have you chaps seen theswimforum.palstani.com?

Useful advice for swimming development.
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Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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3000 SCM this morning with 8 x 250 main set. I've been wearing a swim cap this week as I have a masters meet this weekend and I figured I had better get used to it a bit. I still hate wearing them.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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I only wear a cap in the pool if it's really windy cold, cold rain or hailing, and in competition. I always wear a cap in the ocean, often two - at 60 degrees or less, it helps keep the ice cream headaches away. Plus, the outer cap is a bright color for visibility.

This AM was in the pool:
500s
4x250 kwf all strokes
6x200 alt br/fr
3x100 s/k cool
2 minutes of water running


3000 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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day off yesterday; landed in Boston at 9 am and drove back to Maine

today
AM: 6 mi easy run
PM: 1500 yd swim

6 x 100 on 1:25
3 x [200 fast on 3:00 + 100 easy on 2:00] 2:24, 2:24, 2:23
25 kick 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: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
Quote | Reply
Anna s wrote:
Hi Dev, just got home from my 4000scm today. I tried to focus on your challenge, needless to say I'm not there yet, but I made progress today. My biggest problem, as an asthmatic, is my weak cardiovascular system, which is one of the reasons I'm trying this.

500 crawl
500 pulling with paddles/buoy
500 crawl
500 pulling with paddles/buoy
Then I got a lane and didn't have to worry about hitting an old lady over the head doing fly!!
4x100 50/50 on 2min coming in around 1.40 - 1.43 (tried to work on pacing doing crawl really easy)
50 dolphin kick, 50 easy
500 pulling with paddles/buoy
4x100 50/50 on 2 min coming in around 1.40 - 1.43 - pleased with the pacing being the same as the first set, but have to admit I liked the rest.
500 pulling with paddles and buoy
100 easy

Breathing every stroke on the fly helped and taking the 50 freestyle really easy was good too. It's definately all about pacing, I find freestyle easier to swim slow. Diving more in the fly helped keep the pace down and thus easier to sustain. Fly is a real power stroke and swimming it fast is easier than slow - you have a better momentum, but it's harder to sustain this pace. Tomorrow, if the swimming conditions permit, I'll try sets of 200s. My initial goal (after of course just to survive this challenge!!) is 7mins, that gives me 1.45 for each 100. But I'm telling you now dev, I will never ever do this challenge with paddles.

Wow, well done. Sounds like you are on track for the sub 60 min in Roth (or if you don't you'll have so much leftover cardio on the bike that you'll have a pb bike split)

As part of a 4000m swim today, my main 2 sets were the following

5x200m "modified IM" 50 fly-25 back-25 breast-100 free leaving on 4 minutes

100m kick recovery

1x400m 50/50. TT mode

Time was 7:10.. I did not do this all out other than the final 100m but barely held 1:45 on that one. The rest were 1:45-1:50-1:50. I found on the fly if i drive my head "down" just before i dive in and keep the cadence as high as possible with the legs, I do better...and then when I transfer to free, I am also entering the water with more of a "one armed dive" if you know what I mean. I suppose if I do this in the first 1000m of my workout rather than right at the end of a 4K swim, I'd have more gas to break 7 minutes!

I should probably do some sets like you are doing on 2 minutes and focus on getting the times down for each 100m as I have the endurance to get through the 400m, I just don't have the speed...I can probably get some more time/distance out of my turns too. I find that if I focus on the legs and pull less with the arms, I have better endurance, or if I pull more and use the legs less I am OK too....but when I try to go hard with both, that's a problem. I think my cardio just can't supply enough oxygen if I go hard with both part of my body at the same time.

By the way, interesting thing....with all the dolphin kicking I have been doing underwater off every wall push off (I try to spend 1/3 of the pool underwater, so 8 m) on non "main set" lengths, I am finding my backstroke is going faster. Maybe "better kick" since the underwater dolphin kick used both sides of my body actively vs above water kick with a flutterboard?
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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I've been doing better with the challenge this month. Swam four times last week and might hit five this week (3500-4500 yards with each swim). Today was distance day (all SCY):

500 - 6:55
20 x 25 on 0:25
500 - 6:50
10 x 50 on :45
500 - 6:45
5 x 100 on 1:25

Last night the main set was 8 rounds of
100 on 1:25 (came in at 1:16 or 1:17 for all)
75 kick/swim/kick
50 pull
...followed by
10 x 50 on :50
200 choice
10 x 50 on :45
200 IM
4 x 50 sprint on 1:00

At 22 weeks pregnant I'm about 5-10 seconds off my 100 base pace most days, so not terrible, but I can't keep up with my old lane mates. I also try to swim at the back of the lane so I don't feel pressured to lead or never take a break. Still, it's frustrating to be so slow - also frustrating to have to miss most of open water season (although I do plan to do a 1 mile race at 30 weeks). For the most part, though, I'm happy with my yardage right now.

I had to stop running because I had so much abdominal pain. Hopefully my swimming will benefit as a result. Goal for next year is a sub-20 minute 1500 SCM.
Quote Reply
Re: Go Fish! March Swim Challenge [kells] [ In reply to ]
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kells wrote:
I've been doing better with the challenge this month. Swam four times last week and might hit five this week (3500-4500 yards with each swim). Today was distance day (all SCY):

500 - 6:55
20 x 25 on 0:25
500 - 6:50
10 x 50 on :45
500 - 6:45
5 x 100 on 1:25

Last night the main set was 8 rounds of
100 on 1:25 (came in at 1:16 or 1:17 for all)
75 kick/swim/kick
50 pull
...followed by
10 x 50 on :50
200 choice
10 x 50 on :45
200 IM
4 x 50 sprint on 1:00

At 22 weeks pregnant I'm about 5-10 seconds off my 100 base pace most days, so not terrible, but I can't keep up with my old lane mates. I also try to swim at the back of the lane so I don't feel pressured to lead or never take a break. Still, it's frustrating to be so slow - also frustrating to have to miss most of open water season (although I do plan to do a 1 mile race at 30 weeks). For the most part, though, I'm happy with my yardage right now.

I had to stop running because I had so much abdominal pain. Hopefully my swimming will benefit as a result. Goal for next year is a sub-20 minute 1500 SCM.

Wow, those are very impressive times swimming for "2" (I assume more drag) and delivering oxygen to "2"
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Thanks for saying that, Dev. I do have a tendency to get down on myself at practice. I'm such a quiet person that I haven't even told my swimming buddies I'm pregnant...they just think I'm slow and fat (which was confirmed the other day when someone asked me what was wrong with me!).
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Re: Go Fish! March Swim Challenge [kells] [ In reply to ]
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kells wrote:
Thanks for saying that, Dev. I do have a tendency to get down on myself at practice. I'm such a quiet person that I haven't even told my swimming buddies I'm pregnant...they just think I'm slow and fat (which was confirmed the other day when someone asked me what was wrong with me!).

Tell your swim buddies (like you told us)....your slow is the "fantasy fast" for the rest of us. If we were delivering oxygen to two bodies, we'd be even slower than our already slow. I'd go swimming with my wife 21 years ago when she was 5 months pregnant. Good times! Our son will be 21 in August
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Post deleted by Anna s [ In reply to ]
Post deleted by Anna s [ In reply to ]
Re: Go Fish! March Swim Challenge [kells] [ In reply to ]
Quote | Reply
kells, you're doing great! don't let anyone tell you otherwise!

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: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
Quote | Reply
8.5 mi run w/ 4.2 mi @ 8:00, 2 x 1 mi @ 7:53, 7:47
2800 yd swim


500 (7:11)
100 kick
5 x 100 on 1:30
100 kick
6 x [100 fast on 1:30 + 100 easy on 2:00] held 1:12s
100 kick + 200 swim + 100 kick 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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
Dusk Patrol swim #2 last night. I went because the weather peeps said we might have thunderstorms. I wanted to see that, even if it would keep me out of the water. The clouds were breaking up, but the wind was fierce and the swells were getting around 6 feet. Two of us braved that and it took us like 10 minutes to find each other once outside due to the swells and wind chop. Ray went for a short ways before turning back on what seemed to be a no progress attempt swimming against the wind, chop and swells. I forged on to Seal Rock (about 15 minutes of hard swimming) to witness the crashing swell completely obliterating it - awesome to see from close up and at water level. The return trip was amazing as it felt I was sliding down the face of the swells. The water temperature has been trending upwards and was 62-63ish. Got in 2500 difficult yards.

Dawn Patrol this AM had only Howard and I venturing out. Little wind, but bigger swells and high tide made just getting to our usual beach readying spot difficult. The current has shifted from southbound to northbound and it brought colder waters, maybe 58 to 60. Getting out was precarious as the swells were breaking on parts of the reef normally exposed with normal tide, but the combo high tide and big surf meant swim far away from the rocks and reef. We once again ventured down to Seal Rock and witnessed even more amazing swell crashes against the rock. On the return trip, during a breath, I spotted a huge wall of water with white froth along the top. Howard spotted it, too, and we both stopped with a moment of fear, but it passed us without incident. We made it back in one piece (two, actually, Howard and myself). 2365 yards.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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I REALLY need to get back in the water.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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You mean.. ocean?
This is where we swim out of - Shaw's Cove, Laguna Beach, Ca. I took this pic this morning.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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No, I mean water.

I've barely been swimming the last few months. I need to swim...

if spring ever comes, I'll get out running too. my waist is expanding too much.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Mar 23, 17 10:50
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Haven't posted a workout here in forever but thought this was a good one today

500 wu
200k

1 x 200
2 x 175
3 x 150
4 x 125
5 x 100
6 x 75
7 x 50
8 x 25 all free

This set was much easier on my mind than 15 x 200 but is still 3000

6 x 50 k br
100 cooldown

4100 m
Quote Reply
Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
I REALLY need to get back in the water.

I second that! Get on that plan!
Quote Reply
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
devashish_paul wrote:
Wow, well done. Sounds like you are on track for the sub 60 min in Roth (or if you don't you'll have so much leftover cardio on the bike that you'll have a pb bike split)

I find that if I focus on the legs and pull less with the arms, I have better endurance, or if I pull more and use the legs less I am OK too....but when I try to go hard with both, that's a problem. I think my cardio just can't supply enough oxygen if I go hard with both part of my body at the same time.

By the way, interesting thing....with all the dolphin kicking I have been doing underwater off every wall push off (I try to spend 1/3 of the pool underwater, so 8 m) on non "main set" lengths, I am finding my backstroke is going faster. Maybe "better kick" since the underwater dolphin kick used both sides of my body actively vs above water kick with a flutterboard?


A bike pb would be good and that's my plan too. This year I want to get stronger on the bike and start the bike course feeling fresher - instead of feeling "I'm so glad the swim is finally over"!

Somehow Dev I'm glad you are noticing the oxygen deficit too, I just thought it was my lungs!!

Maybe your backstroke is faster because you have a stronger core and better position in the water making your kick more efficient.

I am thinking the backstroke improvement combines both of what you said. During the part of my swim where I do fins only, there are some days when I spend 10 minutes, where half the length is underwater dolphin and other half is kicking on my back with arms streamlined over my head. I actually have not been doing that much backstroke, but maybe this is carrying over. Interesting thing was when I ran intervals on the track last weekend, I did notice that my core was better at "staying together" rather than flopping around and swaying when I got tired at the end of some harder running intervals.

In any case I really can't tell what is faster for fly whether I pull harder or kick harder. They both feel equally fast or equally slow depending on how you want to view my slowness. For free, it's not even a toss up...pull harder with arms and swim faster. No amount of hard kicking can make up for soft stroking with the arms (at least for me). In fly I seem to be limited by cardio and if I go hard with upper and lower body at the same time, the cardio goes through the roof. I am hoping that when I get back to tri, all of this swim intensity will help the other sport. I just can't go this hard this often on the bike or run. I can on XC skis though.
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Re: Go Fish! March Swim Challenge [kells] [ In reply to ]
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I did a modified version of your work out today....

16x25 @ 25
400 @ 5:25 or so on 6:00
8 x 50 @ 45
400 @ 5:25 or so on 6:00
4 x 100 @ 85

for 2000 scy

I liked the workout. Efficient, good and strength oriented.
Quote Reply
Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
Quote | Reply
7 mi run 60:49
1100 yd swim

would have liked to swim more but I slept half an hour later than intended.

500 swim 6:58
50 kick
5 x 100 on 1:25
50 kick

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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
Had a short ocean swim this AM, in the dark. Short because the water has returned to RFC status - about 57 degrees. Just Howard and I went and Howard doesn't wear a wetsuit, so I suggested cutting it short to about a mile. I just wear a DeSoto T1 top. I came out with white feet and fingertips.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
Quote | Reply
2000 SCM this morning, nothing too intense a few fast 25s. Masters meet tomorrow - 50 fly, 100 free, 50 and 100 breast.
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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I saw the heat sheet for 50 fly. You and Josh!

My NS record is 29.59. Josh will take that down, I'm sure. You gonna get it too? (even though you aren't NS)....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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I don't really know, my seed time was a bit of a guess. I've done 31-32 from a push (short course) at the end of a workout so rested from a dive I might be able to go 29.

I'd love to beat Josh but that seems highly unlikely unless I sabotage him somehow. :) I tried to make him nervous on FB but I don't think it worked!
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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When I went the 29.5 LC, I think I was doing 30's and 31's at the end of practice (with recovery time built in). So you're right about there....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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We'll see what happens, I was probably a bit optimistic with all my seed times. I probably wasn't thinking the SC -> LC thing through very well.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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I get a relatively big bump going from LC to SC, my underwater is usually pretty good. I even led against Josh at the 50 mark in the 100IM back in November all thanks to the turn, but then we switched to breast and it was all over for me.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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His turns should be awesome since we spent so much time as kids training in a 20 yard pool! ;)
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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 a few main sets lately (almost always do the same warmup of 300 easy and 8x50 drill anyway). covers most key swim workouts from Feb and March.

all SCY

1 (moderate):
800 smooth (9:36)
4x100 IM on 1:35
5x200 pull w/paddles and buoy on 2:35 (2:11-11-10-09-09)

2 (speed work):
4x [100 fast, 50 easy] - 1:00, 59.0, 59.1, 58.3
2x [50 fast, 50 easy) - 28.2, 27.7

3 (threshold work):
5x100 pull w/band only - hold 1:14 on 1:25
4x500 descend on 6:45 - 6:04, 5:59, 5:49, 5:43

4 (faster, super threshold work):
5x100 pull w/band only
5x200 descend on 2:50 - 2:18-16-14-11-08

5 (toys):
4x [400 hard pull w/paddles and buoy, 100 kick no board]
400's were 4:21-20-19-16

6 (sustained intensity):
16x100 on 1:25 hold best average:
1:05-06-05-05-05-05-05-05-04-04-05-04-04-04-04-02

7 (more threshold):
5x400 sustained effort on ~45s rest: 4:44-45-44-38-37
followed by some treadmill work

-----
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
Quote | Reply
Zenmaster28 wrote:
2000 SCM this morning, nothing too intense a few fast 25s. Masters meet tomorrow - 50 fly, 100 free, 50 and 100 breast.

Good luck with your meet. Question to some of you fishies....today I was doing some breastroke with large paddles and alternating free also with large paddles. I was finding my catch and "outsweep" at the front of my stroke felt better as I was doing a bit more of a skull when I moved over to free. What is the feedback from your guys.
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Re: Go Fish! March Swim Challenge [schroeder] [ In reply to ]
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Hi Schroeder,

On this repeat-up / distance-down set, how did you manage sendoffs?

In olden times, every set I did was on a :45 base (for example), so 100's were on 1:30 and 200's were on 3:00.

But now I find that approach leaves me a lot of time on the wall for a 200 and very little for a 50.

I am thinking maybe 5 sec rest for all distances, or 10?

Sorry, not looking for a long reply, just wondering your approach and showing you where I'm coming from. Thanks for posting it. I like the idea of a ladder that starts from the top.

Andrew Moss
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Re: Go Fish! March Swim Challenge [apmoss] [ In reply to ]
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The only thing I logged for that workout was 5 x100 @1:50 1:26 average. Until the 100's, I was going by how I felt and probably getting about 20-30 secs rest on everything. Since the distances were mostly odd, I was looking at the clock but not thinking much about what the time meant, e.g. what should my time be for 175m? I know what you mean about getting too much rest on the 200's, but at this point 5-10 seconds rest would kill me as I just started back swimming more seriously this month with the challenge as motivation. Even on 50's I'm still taking 15 secs rest but this is short rest compared to where I was a month ago.
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Re: Go Fish! March Swim Challenge [schroeder] [ In reply to ]
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I had a fantastic ocean swim this AM. I ramped it up to essentially race pace for 4733 yards in cool (60 degree) calm conditions and hit it in 59:58. That equates to a 53:28 Ironman swim. Super happy where my swim is at.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
His turns should be awesome since we spent so much time as kids training in a 20 yard pool! ;)

That was a nice 50 fly time today, great job. I didn't see the results from your other swims, how did they go?

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Zenmaster28 wrote:
His turns should be awesome since we spent so much time as kids training in a 20 yard pool! ;)


That was a nice 50 fly time today, great job. I didn't see the results from your other swims, how did they go?

Thanks! 50 fly was the best of them for sure. 100 free was 1:02 with a goggles malfunction so I couldn't see and had an awful turn. 1:21 100 was just meh. 35.5 50 breast was a lot better.

Josh crushed the 50 fly!
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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Saw the pix on FB. Good swimming. We had our meet in Edmonton. 4:14.62 in 400 Free and 2:14.7X 200 IM. Missed the AB record by .07. Still 3rd all time in 40-44 for Canada. I think the Cdn record is within my reach. 4:11.9x. Would love to break a record held by an Olympian.

Next meet a little more rest.

Cdn records in 1500 free, 200 Fly and 400 IM are on my radar.

___________________________________________
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)
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Re: Go Fish! March Swim Challenge [realAB] [ In reply to ]
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Nice job!

I won a local 5k yesterday in 22:36. It felt really good to race. I haven't raced since October.
Today 6 mi 49:32, 2000 yd swim

500 w/u 6:58
100 kick
5 x 100 on 1:30 evens fast 1:12, 1:12
100 kick
500 swim 6:41
100 kick
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: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
Quote | Reply
Ask him about his pink panties

___________________________________________
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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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After Saturday's big ocean swim, I was pretty fatigued, so went easier on Sunday - still in the ocean. Went moderate down to Seal Rock,., then paced Kelly (a 2 time Olympic Marathon trialist and ALS swimmer) back, which meant a lot of backstroke. So, just 2788 yards in 43:37.

This AM was back at the pool:
1000s 13:35
4x250 kwf all strokes
10x100@1:45 alt IM/BR/FR
200 s/k cool


3200 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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8.5 mi run w/ 1 mi @ 8:00, 1 mi @ 7:47, 1.1 mi @ 7:35
1200 yd swim

500 w/u
50 kick
5 x 100 on 1:25
100 kick
50 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: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
Quote | Reply
tigerchik wrote:
8.5 mi run w/ 1 mi @ 8:00, 1 mi @ 7:47, 1.1 mi @ 7:35
1200 yd swim

500 w/u
50 kick
5 x 100 on 1:25
100 kick
50 c/d

Yesterday I spent 2 hours at the track. First 30 minutes was doing a variety of running/jogging/drills/agility work on the infield, then main set was 10x100m, 8x200, 10x400m, 2x1000m with a variety of jogging "rest" in between for an hour, then I spent 30 more minutes on the infield with as soccer ball playing solo doing more soccer drills and kicks, and ball control. There is a method to the madness, as it connects my brain to my feet in different ways than linear motions.

After this I was fried, but ate a pita witih a ton of olive oil and salt that I pre packed in zip lock bag and a banana and a bottle of water. Then drove 20 minutes to the pool and stuck with my plan of a 1 hour swim.

First 20 minutes, my legs felt like they were drowning until my food digested and I got my carbs back up in my blood stream....main set was:

400 m 50m fly-50m free time 4 no rest
50m kick
400 m 50/50 with Speedo paddles as in the above
50m kick
100m fly-100m free emptying the tank

Basically a continuous 1100m hard. I am almost ready for the 1000m ITT doing 50/50 fly-free. Endurance is almost there. Once I start biking I think my 20 minute power is going to be awesome with all this cardio workload. I find there is a good transfer from leg intensive swimming to biking.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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I got back in the pool yesterday, I've hardly been in at all (maybe once every 2 weeks), plus everyone in the house has been sick for the last month (alternating between me, my wife and the toddler. Over the weekend my wife and I had a look at the schedule to try and set it up so I can get in at least 3 times per week, 'cuz she's noticed that I'm getting crankier. I need that outlet.

Yesterday was rough, I've lost sooo much fitness. Main set was 2 x 400, followed by 4x(3x50) choice on :55, :60, :50, :60. The 400's I was doing 5:30's, so slow.

Went home and passed out on the couch.

Hopefully tonight goes better.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
Quote | Reply
You've got 4 1/2 weeks to get your butt in shape. ;)

3400 SCM this morning - felt like death, zero speed in my arms.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
Quote | Reply
I'll be back from vacation 2 days before the meet. I'd better take my suit and goggles.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
I'll be back from vacation 2 days before the meet. I'd better take my suit and goggles.

If you are going somewhere with a swim up bar, just make sure you enter the pool at the far end to get in a lap on the way over.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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LOL!

Heading to Bermuda to visit my folks. There's a cove at the end of the street, if it's calm it is a nice place to swim. There are a couple of other options as well, I'm gonna try and get in with some old friends.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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3000 today. . . Yesterday was run/lift/bike. So sore.


Main set was 3 rounds of 6x100 @ 1:25. 1:08 pace
1. Swim with fins
2. Pull/paddles
3. Swim

Did 4x50 free @55 drag chute & 6x25 fly @ 45 drag chute...

___________________________________________
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)
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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1 hour results in... 5th OA and 1st in AG

___________________________________________
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)
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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Jason, glad you're back in the pool.
Dev, makes sense about the soccer training.

7.5 mi easy run, 1500 yd swim

2 x [500 swim + 50 kick] 7:02, 6:42
4 x 100 on 1:30 odds fast 1:10, 1:11

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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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good to be back.

swam last night as well, making it 2 days in a row.

I'm quite sore today. Even the bottoms of my feet hurt from the turns...

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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Quote:
swam last night as well, making it 2 days in a row.

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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Had a pleasant morning swim around Seal Rock in 59 deg water.

Hit the Sloshbucket at lunch and right off the bat, hammered out a 1650 in 20:34. That would place me 3rd in the nation in my age group. I have a swim meet at UCLA this Sunday where I'll be swimming it. Hoping to break 20 minutes, which would put me in 2nd place. First seems out of reach with the dude knocking out an 18:39!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Go Fish! March Swim Challenge [realAB] [ In reply to ]
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congrats on the 1hr result!

7.1 mi run, 1400 yd swim

500 w/u
50 kick
5 x 100 on 1:30 best average 1:13, 1:14, 1:12, 1:12, 1:11
50 swim
50 kick
200 fast 2:25
25 kick
25 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
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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HalfSpeed wrote:
Had a pleasant morning swim around Seal Rock in 59 deg water.

Hit the Sloshbucket at lunch and right off the bat, hammered out a 1650 in 20:34. That would place me 3rd in the nation in my age group. I have a swim meet at UCLA this Sunday where I'll be swimming it. Hoping to break 20 minutes, which would put me in 2nd place. First seems out of reach with the dude knocking out an 18:39!

you guys are insanely fast. I'd need a water rover wetsuit, fins, and paddles and even then I would not even be able to hold 100m at this pace....I'd need to convert a Fabian Cancellara approved bike bottom bracket motor to add some propellers sticking out of each hip!!!!

OK I just realized that I am down to the last 2 days in the month to try my 1000m 50/50 fly-free TT...damn...I've been avoiding it. Today in my main set it was pretty well continous

3x200m IM (50 fly-25 back-25 breast-100m free) + 500m (50 fly-50 free repeat with speedo power paddles).

But there was a 10 second break to put on the paddles, but I think I can crank out the 1000m continuous 50-50 now without drowning or having a heart attack. I guess I will try it tomorrow!

Jason great to hear you are actively swimming again! We need your advice around here!
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Re: Go Fish! March Swim Challenge [HalfSpeed] [ In reply to ]
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Sounds like you are in good form. Good luck on Sunday!

All of those swims on sub 60 degree temps show a lot of mental toughness. I swam open water Monday in 69 degrees and it felt good, but I can't imagine how cold 59 would feel.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Thanks Dev.

Hurt my foot on the stairs yesterday morning, slipped and bent the 3 outside toes way too far. It's pretty swollen this am, but feeling better (still not great) this evening.

Masters tonight, keeping up a little better in the lane. Only sat out the first 50 of one 100IM, so that's progress from Sunday and Monday when I felt like I would probably die.
Final set at masters was 6x50 on :60, felt far better than Monday. Held :35's and last one was a :34. Not fast, but better, at least.

Now it's time to reduce the swelling in my foot. Lying on the couch with my feet up and a glass of 15yr Glenfiddich.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Mar 29, 17 18:14
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Thanks Dev.

Hurt my foot on the stairs yesterday morning, slipped and bent the 3 outside toes way too far. It's pretty swollen this am, but feeling better (still not great) this evening.

Masters tonight, keeping up a little better in the lane. Only sat out the first 50 of one 100IM, so that's progress from Sunday and Monday when I felt like I would probably die.
Final set at masters was 6x50 on :60, felt far better than Monday. Held :35's and last one was a :34. Not fast, but better, at least.

Now it's time to reduce the swelling in my foot. Lying on the couch with my feet up and a glass of 15yr Glenfiddich.

Ouch man....that does not sound fun (both the swollen foot and holding 35's for the 50's!!!). Get better and keep us informed. I also have question on my dolphin kick off the wall. Let's say I am swimming beside someone in the "other lane" at the same speed and hit the wall together and I dophin kick 1/3 of the pool, I am always exiting behind the person that pushes and starts swimming. At the moment I don't care cause I am trying to strengthen my core, BUT I believe underwater dolphin kick SHOULD be faster than someone swimming free at the surface. So any tips to make it faster. My streamline is pretty good per your advice. Should my underwater kick be more core driven or more hip and hamstring driven. Should it be "super tight"? Any advice is appreciated.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Jason, what do you think about the advice here:

https://www.yourswimlog.com/...rwater-dolphin-kick/
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Core.

Imagine a propagating wave. Arms and head stationary, shoulders undulat a bit, chest a bit more, hips a bit more. Etc. There will be quite a bit of amplitude in your feet.

Try doing u/w dolphin on your back. I have no idea why, but for some people it is easier to do the dolphin kicking.

However, that doesn't mean that UW dolphin is always faster. For the top guys and guys with a strong kick it is, but I swim with a bunch of guys who have a weak/ineffective kick. Those guys are best off getting to the surface and swimming.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Just browsed it quickly, but looks pretty sound to me

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Just browsed it quickly, but looks pretty sound to me

I think the mistake I have been making is focusing on the dolphin kick part behind my body instead of "in front" as the article refers to. Part of the reasoning why I have been working the "behind" is because in front crawl, when I kick I don't want to get too far "in front" and create a ton of drag, and I have been focusing on keeping my feet "up and behind" with the sole of my feet facing the roof of the pool. Same thing for fly, I don't want my feet coming down too far and turning into a boat anchor so trying to lift them back up quickly without a ton of amplitude. But underwater is different as it would make zero diff if the amplitude happens in front of behind anyway as long as it is generating propulsion. I'll try some of what they said in the article and report back. I THINK mine should be stronger given my core was above average strength (youth gymnastics, and then I actually held the sit up record at RMC for over a decade....128 in 2 minutes).....plus all the XC ski double poling. Let's see. But right now, I am losing speed with 10 underwater kicks to the guy beside me swimming my speed at water surface....at the end, I am not really trying to use this to become a faster swimmer, I am just trying to learn a new skill and get good conditioning. Maybe this will be my April skill focus. Also on the up stroke, do you push the water "back" with the sole of your feet? I think the answer should be yes
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Fly is a little different from free, it isn't simply a flutter kick with both legs moving at the same time. The downstroke serves to lift your hips up and get your torso flat. So you can get away with, maybe even need, to let your legs drop lower.

With the push offs and underwaters, it depends on what you are trying to do. There is an oxygen cost, and you can't just get more whenever you want. The upkick can add speed, but only a bit and it kills your lungs. (well, mine anyway) so I save that for the start and the 50/100. Longer events I'll be a little lazier with it, as the downside to the added speed is more O2 debt. I'll try to get in at least 2 or 3 dolphin kicks regardless of the distance from the 200 and up, more in a sprint.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Make sure you are deep enough as well.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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6 mi run w/ 2 x 2 mi 15:53, 15:28
1800 yd swim

5 x 100 on 1:30 w/u, extra :30 after the last one
4 x [200 fast on 3:00 + 100 easy on 2:00] 2:28, 2:26, 2:24, 2:25
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
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Re: Go Fish! March Swim Challenge [tigerchik] [ In reply to ]
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Lunch swim - 2100 SCM

300 wu
6 x (
4 x 50 free on :45
50 fly on :60)
300 cd
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
Lunch swim - 2100 SCM

300 wu
6 x (
4 x 50 free on :45
50 fly on :60)
300 cd

OK OK....I did the 1000m TT alternating 50 fly 50 free. I'll type up a full report soon. I am bit disappointed with the 18:34 final time. I thought i could hit 18:15 max, but ideally under 18, but I was around 2 seconds slower per 100m than my "target". But there is a big diff between doing 400m of this and 1000m of this and maybe I underestimated how much lactate would build up and the inability to clear it quickly enough between fly segments.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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Dude, that's a fantastic effort. I dunno if I would try something like that, and I'm a (former) 200 fly guy....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Dude, that's a fantastic effort. I dunno if I would try something like that, and I'm a (former) 200 fly guy....

When I was on my 8th fly leg, I was swearing at myself for putting myself through that much self generated pain and I was thinking "who comes up with this shit"....then I saw the time on the clock and said, "never again"....I don't even get a shitty finisher medal for this. Now back at the office, it's more like, "OK, I got to get this thing down to 18 minutes so when do I do it next"...you can't help stupid!
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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I am thinking that there is 15+ seconds of low hanging fruit simply with more explosive pushes off the wall. If you recall around a year ago, I said that I never pushed off "hard" from the wall because I felt that as an open water tri swimmer, it got me too far down the pool "coasting" that I did not get to do in open water. You encouraged me to do a proper push off and work my streamline because of the carry over to all strokes which I have done...at least the streamline part. The push off the wall is still a bit problematic. Due to my disk/nerve issue, I can't do flip turns, so I do open ended, but on the open ended turn, there is a point where I partially lose control over my left leg before regaining control. I am at the point where this is mild but previously my push off was only with 1 leg (my good right leg). Now I can do it with both legs and I THINK I am not pushing hard enough with my left leg (and thereby not pushing hard with the right either). The open ended turns won't change for a while and I am not messing around right now while I am getting better, but even with my open ended turns, there is some gains to be made. I think I will work this doing the 400m version often and see what things look like.
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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devashish_paul wrote:
said, "never again"....I don't even get a shitty finisher medal for this!


Sez who??



Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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I forgot about your nerve damage. If you can't push off hard, then the uw dolphin kicks will be of limited value. They are great at maintaining speed, but you need the speed there to begin with, if that makes sense.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
devashish_paul wrote:
said, "never again"....I don't even get a shitty finisher medal for this!


Sez who??


Sweet. You should save the Gold Medal for AnnaS when she obliterates my brief world championships time!
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Re: Go Fish! March Swim Challenge [devashish_paul] [ In reply to ]
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2800 scm this morning...
300 swim
3x100 kick w/fins
4x50 free/fins @ 60 3 strong 1 easy
4x100 free/ fins @ 1:30

Main set
12x75 @ 1:10 (1:05-6/100 pace)
100 easy
8x25 fly with parachute @ 40
100 easy
4x50 @ 50 (under 32)
100 easy

___________________________________________
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)
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Make sure you are deep enough as well.

Jason, I have to thank you for this comment. For a while now I've been struggling to understand why I am perfectly comfortable doing a good dolphin kick off a dive but when pushing off a wall (either a turn or a start) it felt awkward and inefficient. Your comment above popped into my head this morning during a set of fast 25s and bam, instantly felt better doing dolphin kicks off the wall by going a bit deeper. Sometimes it was too deep but I can work on that!

2700 SCM with a pile of all out 25s on 60s. Mix of fly, breast and free.
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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During your 7:03, did you alternate working more with arms and then rotating down to more leg/core effort to move the oxygen load around, or did you just "swim". On my 1000 I found myself soft stroking with the arms for most of the fly and going harder with the arms on the free and giving the legs/core a bit of a break on the free. I think at times I was down to a 2 beat kick now that I think about it (easy to go from fly to 2 beat since the kick ends up being similar).


I have found that no matter what the sport, it's like the 3rd quarter of an event is mentally the hardest. I don't think it is anything physiological other than the pain creeping up and being too far away from the finish line to "want" to hurt enough (or risking hurting more to keep up the pace). Congrats on your 7:03! I think I need to do more sets with rest (like on 2 minutes) to get the speed up, work my wall push offs (Jason, I was thinking the up side to a weaker wall pushoff is less oxygen utilization). I do think that the 50/50 is great physiological training for pack swimming in a triathlon (or racing a crit on the bike). You have a hard section followed by 'recovery at speed'. In any case, you basically managed to hold 1:46 except for the last one which would be 1:45...that's pretty awesome. One more thing I will add is that due to my spine injuries, I did not risk diving off the blocks, just pushed off the wall. But maybe I can "risk that" now.

3 months to Roth!
Last edited by: devashish_paul: Mar 31, 17 5:03
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
JasoninHalifax wrote:
Make sure you are deep enough as well.


Jason, I have to thank you for this comment. For a while now I've been struggling to understand why I am perfectly comfortable doing a good dolphin kick off a dive but when pushing off a wall (either a turn or a start) it felt awkward and inefficient. Your comment above popped into my head this morning during a set of fast 25s and bam, instantly felt better doing dolphin kicks off the wall by going a bit deeper. Sometimes it was too deep but I can work on that!

2700 SCM with a pile of all out 25s on 60s. Mix of fly, breast and free.

You aren't allowed to read any of my stuff. You're getting too fast as it is....

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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my endurance kick is kick three times and then I tap my feet together - 80s swimming, we got taught this once

Sounds like a 4-beat to me...

I don't really have a pattern for distance stuff, I just do whatever feels good in the moment. sometimes 2, sometimes, 4, sometimes 6... it's all good.

Out of curiosity, where are you located?

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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8.5 mi run
1550 yd swim

500 w/u 6:58
2 x 50 kick, swim
9 x 100 on 1:25
50 kick 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
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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nice job dev and Anna on the fly thing.

My March total: 24 swims / 40,875 yards

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
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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I was "Pacing" the fly legs, and after 10m on the free leg, I was able to get back up to speed, but maybe this strategy is bad. Maybe better to go hard on the fly leg and recover a bit more on the free since there is more drag if you go "too easy" on the fly leg.

Dev
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Re: Go Fish! March Swim Challenge [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Zenmaster28 wrote:
JasoninHalifax wrote:
Make sure you are deep enough as well.


Jason, I have to thank you for this comment. For a while now I've been struggling to understand why I am perfectly comfortable doing a good dolphin kick off a dive but when pushing off a wall (either a turn or a start) it felt awkward and inefficient. Your comment above popped into my head this morning during a set of fast 25s and bam, instantly felt better doing dolphin kicks off the wall by going a bit deeper. Sometimes it was too deep but I can work on that!

2700 SCM with a pile of all out 25s on 60s. Mix of fly, breast and free.


You aren't allowed to read any of my stuff. You're getting too fast as it is....

Sooo, you aren't going to offer advice on doing a track start then if I ask? I tried a couple this morning and I suck at it. I always end up doing what can only be described as a nut flop.
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Re: Go Fish! March Swim Challenge [Zenmaster28] [ In reply to ]
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Post a video.

I won't have any advice, I'll just laugh at your pain....

Well, maybe I'll laugh and then see if I have anything meaningful. You aren't in my AG, so its OK...

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Last edited by: Anna s: Mar 31, 17 23:29
Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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I figured you had to be at least 3 or 4 hours east of me, judging by your posts coming in overnight.

I was a 200flyer as well. I think we did full 200's in practice maybe once or twice per season, and we hated them. Just too hard to swim them properly. The issue wasn't getting through them, that wasn't that bad. The issue was keeping good technique and good pacing throughout.

We did a lot of 25's to 100's in practice.

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: Go Fish! March Swim Challenge [Anna s] [ In reply to ]
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Anna s wrote:
devashish_paul wrote:
I was "Pacing" the fly legs, and after 10m on the free leg, I was able to get back up to speed, but maybe this strategy is bad. Maybe better to go hard on the fly leg and recover a bit more on the free since there is more drag if you go "too easy" on the fly leg.

Dev


I think one of the most important things in fly is keeping the rythm going. I started at an easy pace, which was harder at the end due to my lack of fly fitness strength/cardio. Also its easier to play around with free speeds than fly, I was going slower than Ironman pace for free. To be honest I was more concerned about actually making the 400m 50/50, I would love to be able to swim this at a good pace knowing I could get to the pain barrier without the lactate building up too much on the fly. I don't know how you did 1000m.

Edited to say: I think you should train shorter intervals. When I raced 200m fly I hardly ever did this distance in training - it's just too stressful.

I agree that is is dead easy to modulate pace in free. In fly you just have hard and insanely hard. I am not sure what possessed me, but I decided to do some more yesterday. First was untimed 400 50/50. I just focused on pushing off the walls faster. I did 100m kick in between and then time I did a second one tried to see what it would be like doing 100-100-100-100. I am not sure what was harder, but I THINK I was able to take the free legs harder after initial recovery strokes and went 7:07. I don't think the fly totals where much slower. Then I did a single 100 as 50/50 and that was 1:35. Then I did a single 200 and that was 3:30. I basically had nothing left during the 200 since it was at the end of 70 min in the pool second day in a row. I think I will add hard 100's and hard 50's of both strokes. All of last year, I did not want to chase the clock because then I get into a self racing mode. I really wanted to focus on recovering from my disc/nerve items and did not trust myself to hold back when the clock is on if I feel a tweak. Thus when I turned the clock back on, I felt it safer at the longer distances where forces are lower

I spent all of last year learning all the strokes when I could not run and walk since I always just swam free as an adult swimmer and saving my energy for bike and run workouts and never really pushing the swim. Honestly that was kind of stupid, because as an XC skier, I would go full throttle just like any elite skier and then with whatever I have left over I would do tri training....2 years ago, off just XC ski training and 70 min trainer riders, and two 2 hour trainer ride I did IM South Africa (I think I was 11th in my age group...all off good cardio). That winter I just skied super hard (and weekly 5 hours speedskate+XC ski+run workout) and ran a lot. I should know better that it does not really matter which sport you do, the cardio from swim or XC ski will help the bike and run that I am already proficient at....the cardio from run and bike won't help my swim that I relatively suck at.

In any case, now I am addicted to swimming. If I don't make it to the pool, it's like someone took away a meal from me or did not give me oxygen. I always had this plan to get totally into swimming at 60 (target retirement date, although that may be dramatically accelerated if markets are good)....so instead, I accelerated the swim plan at age 50 last year and got totally into it.
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