Twitter feed for the fellow fish

@realABswim_tri

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___________________________________________
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)

Swim w/o 2500 SCM
100 sw/200 k/100 sw
6 x 50 k @ 1:10
200 sw
2x (8 x 50 - 4 IM @ 50, 4 fr @ 40)
100 ez/100 k
5x 100 IM @ 2:00 av 1:14
200 e

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___________________________________________
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)

Heat wave !!

10pm and +10

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___________________________________________
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)

Can't seem to find it? Maybe there is a misspelling ,or maybe the internet hates me?


regards,
r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

WU: 300 fr
300 pull
4x{25 run,50 kick}
300 pull
8x{25 dog paddle, 25 sc}
Main: 10 minute "fartleck" kick with fins: 700
10x50 fr @:50 holding :35s
10x50 pull @:50 holding :35s
CD: 8x{25 drill, 25 sc}
300 pull

4000 scy. I am the king of dog paddle in my group! Too bad no one race that.

No swim this AM. Found hot water hose leaking last night and had to shut it off as I'm sure it was about to burst. Luckily Home Depot opens at 6:00 AM where I bought a new hose and got my exercise in installing it. December has been a nightmare for training (and quite a few other mini-disasters). Can't wait for new year!

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

Great IM workout today. No toys.

Warmup: 200 fr, 150 br, 100 bk, 50 fly, 100 k, 100 IM

Main:
16 x 50 fr on 0:45 (started around 0:33 finished around 0:35)
16 x 25 fly on 0:30 (did the whole thing w/o breaking stroke, 0:18s and 0:19s)
8 x 100 on 1:25 (avg 1:13)
16 x 25 bk on 0:30 (avg 0:20)
4 x 200 on 2:45 (avg 2:28)
16 x 25 br on 0:30 (avg 0:21)

100 easy

4400 scy

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Oh yeah!

Back in the hometown with the local masters team, which means a harder workout then I would have planned, ha.

800 wu,
8x75 skull/drill/swim,
8x50 kick/swim,
Main Set:
2x200 2:40,2:30
400 neg split
2x150 2:00,1:50
300 neg split
2x100 1:20,1:10
200 neg split
2x50 40,35
100 neg split
2x50 ez
Broken 200: 1:52
WD

4300 scy

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Hoka One One - Field Service Rep

ITS SHARK WEEK! My highest swim volume comes this week... when the kiddies come home from college and all the youngsters are off school! The workouts get SUPER HARD and SUPER LONG!

This morning:

Warmup:
800 Swim
4x [
100kick @ 75%
75 as 50dr/25swim
25 Easy
]

3x[
75 IM (no free) @ 80%
25 Easy
]

MAIN (No break between):
4x200 @ 2:30
4x150 @ 1:45
4x100 @ 1:05
4x50 @ :30
4x150 @ 1:45
4x100 @ 1:05
4x50 @ :30
4x100 @ 1:05
4x50 @ :30

500 Kick easy.

6200 SCY

My last workout before racing the 1,000 TT. A "meet warmup", and in the time-honored tradition of peaking at ones Xmas gifts, I did a little 300 to test my take-out speed (read: see how stupidly I am apt to start out on this thing). 3:55 is too fast for this bod right now, I will have to exercise a bit of restraint come race day!

WARMUP
1 X 600 PKS 1.2.2.1
1 X 200 MIXTURE OF 1-ARM AND BR. EV. 7
10 X 25 ALT. DPS/MSSR
8 X 25 FAST TURNS FROM MIDDLE OF POOL
3 X 100 NEG. SPLIT, LAST 50@RACE EFFORT
1 X 300 FOR TIME, TAKEOUT EFFORT
1 X 50 EASY
1 X 100 TRYING TO NAIL MY PACE
1 X 200 WARMDOWN
</html

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Arms felt awful today - but overall the pace was about :02/100 faster than I am usually, so something must have gone right.. Looks like tomorrow for the TT after a run to the pool

W/U (700m)
3 x 200 (50 easy, 100 build, 50 hard) @ 3:30
100 choice
Main 1 (1250m)
10 x [100 @ 1:45, 25 Sprint @ 0:30]
Main 2 (1600m)
4 x [4 x 25 @ 0:40, 200 @ 0:30 rest, 4 x 25 @ 0:35]
W/D (450m)
250 back
2 x 25k, 50 swim, 25 kick

4000scm

Back in the pool this AM:

4x75 mixed
100/200/300 based on 1:30/100 1:08/2:20/3:34
6x100 mixed k/s 25k/50s/25k@2:00 or so - br/bk/fr
2x[25fl/50bk/75br/100fr]@:10RI free 1:08/:05
100 kick cool

2100 sc yardages

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

1500m for me today. Really easy. Some drills and breath control. Pretty sore from TT yesterday. Ran 30 minutes easy too.

Thinking of doing 45x100 for my 45th Birthday tomorrow. What kind of rest interval would you fishes recommend? I'm not fast. Last week I did 10x100m on 2min send off. I'm a 1:15:00 IM'er.

WU: 500 swim, 500 pull
8x{25 dp, 25sc}
Main: 10x50 kwf, first half of each 25 fast
100 fast @2:00 (1:10)
5x100 pace @1:35
100 faster @2:00 (1:08)
5x100 pace @1:35
100 fastest @2:00 (1:06)
CD: 600

3800 scy

We just did a 40th birthday swim yesterday. Our set would look something like this for your speed and 45th...

5 x 100 @ 2:20 mixed warm up
8 x 100 @ 2:00 (or adjust for about 5-10 seconds rest). These should be pretty challenging.
8 x 100 @ 2:10 (or adjust for about 10-15 seconds rest). These should be a little bit of a recovery.
8 x 100 @ 2:00 as before
8 x 100 @ 2:10 as before
8 x 100 @ 2:00 as before

It's nice to have the slightly slower recovery sets to allow you to push on the faster interval.
Take about a minute between sets. Happy Birthday!

Went out again with a plan. In a hurry,

w/u: In the pool at 5:03, 200 easy, 100 at 1000 TT pace, 2 min rest

main: 1000 TT starting at 5:10 on the dot, check the clock only after every 100

1:11, 2:25, ...6:09 (500), ..., 12:19

100 easy

1400 scy

had a mini breakthrough on my stroke the other day, trying to keep forearm rotated throughout finish/recovery, seem to be 2 s/100 faster. Happy about the TT.

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__________________________

Oh yeah!

I was going to start calling you dufferman but after that stellar swim, you remain the duffman..Very nice, and perfect even pacing too. From your workout times this is more in line with what a race effort should look like for you. What exactly did you do with your stroke? I would love 2 seconds a 100 for just correcting some form flaw, well done..

http://www.swimphone.com/...tgomery&s=finals

Almost forgot, you are still my bitch,,(-;

Finally got round to doing the TT this lunchtime.. my first attempt at this so a PR! 15:30.. not as fast as I hoped for - but at least I know my 100's are in the right range to push me faster over time.

Full set was
500 w/u - 200 swim 300 drill/swim
1000 sft
100 cool

1600 scm.. 50k month number 2 here we come!

One question is - how long until I start seeing some serious gains?! I'm feeling that on a good day my endurance is going through the roof, but I would have expected more speed by now.. I mean 7 weeks in now and I was pulling 100's off on 1:45's (20x) 3-4 months ago.. now I'm leaving on 1:40's but can get max 15 reps out before I crumble.. that TT puts me in at about 1:33/100 pace. Local fish at the tri club says at that speed its probably still mostly technique.. boo :(

What... no magic suit for these 2 sec/100? Whoda thunk technique matters...

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___________________________________________
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)

Wait, I thought magic suits weren't allowed ;) I have a nice magic wetsuit that gives me more than 2 sec/100.
I'm almost tempted to try a last shot at the 1000TT today in the wetsuit just to see what the real difference is...

This morning I went over 500,000 meters in the pool for the second year in a row. Again, not a huge thing when compared to serious swimmers, but for a 55 year old who didn't "really"swim till he was almost 30, I'll take it.

About time you did a serious swim. Good job!

12/22

1000 w/u

4x500 as

5x100 stroke/free/stroke/free on1:45 (I did a couple fly, a back and a couple breast)
5x100 on 1:30 broken @ 75 on :55 (:48/49/48/48/48)
4x125 on 2:10 rotate kick 50s (50k/75s, 25s/50k/50s, 50s/50k/25s, 75s/50k)
10x50 on 1:00 stroke/free IM order (fly was :32, back was :34, breast was :36, last free was :31)

Actually felt like a fish on the 50s (my fly was :15-16)

3000scy

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"Go yell at an M&M"

Yes! I get to stay duffman for now. As to the technique, maybe I'm imagining it and I was just better rested this time. I generally like to have a focus on one or at most two things when I'm swimming, more is just confusing but I need something to thing about. Lately it's been trying to maintain internal humerus rotation throughout the stroke cycle. My entry feels a bit smoother, my rotation better for more pull and better streamline. This could all be in my head, hard to say if it would work for anyone else. The downside with focusing on something is a tendency to overdo it; my coach this morning told me I was getting "too wide" when I started fatiguing.

Speaking of which, this morning got a Christmas treat: long course.

warmup: 300 sw, 200 p, 100 k, 100 IM

main:
2 x 150 on 2:20 (~2:10)
4 x 50 IM order, 4 fast strokes then drill
4 x 150 on 2:15 (~2:08)
4 x 50 IM order, 6 fast strokes then drill
6 x 150 on 2:10 pull (~2:02)
4 x 50 IM order, 8 fast strokes then drill
8 x 150 on 2:10 (made the first 4, sat out 100, made the last 3 pretty exhausted)

100 easy
6 x 50 DPS

4600 lcm

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Oh yeah!

I think I just had my most ever 'off' day since I started swimming again in '09.

I took the wife and kids to the YMCA last night and after playing with the kiddos for awhile I hit the lap lane. Most days I do 1 to 1.5 miles, sometimes 2. Last night I didn't have any oomph and did my sets 100m at a time instead of 400 or more. When my wife said we should get going for supper and I was only at 450meters I didn't argue. I did one more lap and climbed out.

A couple weeks ago I did 3 miles in one set, last night 500m was enough. Weird. I don't feel sick either.

I have a lot to catch up on for both the Cairns and Polar Bear challenge so I hope it was an anomaly.