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December Swim Challenge
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3 mi bike to work, 8 mi easy run and 2700 yds for me this AM:

5 x 100 on 1:30 w/u
16 x 100 on 1:25
100 back
100 kick
4 x 50 as 25 fly/25 kick
50 fly
50 kick
100 breast
100 back 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
Last edited by: tigerchik: Dec 1, 15 11:33
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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No swim today

60 minutes on the trainer this morning, hill repeat simulation ( 6 x 5:00)

4 mile easy run over lunch in 31:17. Bit like playing hopscotch trying to get through the unshoveled sidewalks and shaded side streets.

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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Good start to the month:
Pyramid 500/400/300/200/100/100/200/300/400/500
5x100 various kicks
5x100IM@2:00
500 s/k cool

4500 sc yardages


followed up with a short afternoon head clearing run of 3.45 miles in 30 minutes

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December Swim Challenge [HalfSpeed] [ In reply to ]
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12/1, kicking off the month strong!

Morning 90min trainer ride w/8x2 minutes, 8x1 minute, 4x30 seconds all with equal recoveries

Evening Swim:
5x300 swim, pull, kick, drill, build RI:15
10x50 build on :50 (avg 37.5)
10x100 kick/fins - odds free on 1:30, evens fly on 1:45
2x150 on 2:30 (1:48/1:51)
2x100 on 1:45 (1:12/1:13)
5x100 pull/paddles smooth on 1:35
Total 4000scy

"Don't you have to go be stupid somewhere else?"..."Not until 4!"
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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Finally don't feel like a blob in the pool, only took a month.

all SCM
200 SKIPS (forgot to start the watch on one of them, never run it on the kick)

5*200 Descend with paddles and buoy, somehow perfectly descended by 3s per.
2:52, 1:49, 1:46, 1:43, 1:40

Kicked around a bit for WD, someone was waiting on the lane, so I got in the hot tub ;-)

I dunno if this will work?
https://connect.garmin.com/...n/activity/972308078

Superfly Coaching
http://www.superflycoaching.com/eric

IL PIRATA VI GUARDA
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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I'm no fish but I love these threads as a way to get criticized and ridiculed for my terrible speed/sets! Here was my December 1st workout

GOALS: RHYTHMIC BREATHING, KICK FORM, PACING

[WARMUP]
1X50M F.STYLE EASY 3-5 BREATHING 20 SEC REST
1X100M F.STYLE EASY 3-5 BREATHING 15 SEC REST
[MAINSET]
1X100M F.STYLE PULL BUOY @ 1:50/100M 3-5 BREATHING 20 SEC REST
1X200M F.STYLE PULL BUOY @ 1:45/100M 3-5 BREATHING 15 SEC REST
1X400M F.STYLE PULL BUOY @1:40/100M 3-5 BREATHING 10 SEC REST
1X50M KICK Z2 15 SEC REST
1X100M KICK Z3 15 SEC REST
1X200M KICK Z2/Z4 15 SEC REST
5X100M F.STYLE PULL BUOY on 1:55 3-5 BREATHING
[COOLDOWN]
1X50M KICK Z2 15 SEC REST
1X100M KICK Z2/Z4 15 SEC REST
4X50M F.STYLE on 0:55 3-5 BREATHING

TOTAL DISTANCE 2,050M

------
"Train so you have no regrets @ the finish line"
Last edited by: cshowe80: Dec 2, 15 7:00
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Re: December Swim Challenge [cshowe80] [ In reply to ]
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This morning's swim, 3000 yards in 55:11. For some reason my arches decided to lock up on my first kick set and threatened to cramp throughout the rest of the workout. Not sure why.
w/u
1000 build
200 kick w/fins (bad arch cramps for some reason)
m/s
4 x 25 ankle band
2 x 50
100 buoy
2 x 250 alt breath
500 ascending (200,200,100)
w/d
300 IM
200 kick w/fins, cramped again.

Lunch run: 8 miles, middle 6 @ tempo effort (6:31 ave)

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
Last edited by: mck414: Dec 2, 15 13:12
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Re: December Swim Challenge [mck414] [ In reply to ]
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600 (75 swim/25 kick)8×50 on :50 (kick HARD on wall between intervals)5×100 swim on 1:30 + 4×100 swim on 1:25 + 3×100 swim on 1:20 + 2×100 swim on 1:15, 100 easy4×150 pull on 2:05 (3/5/7 breathing pattern by 50)2 x [50 easy on :60 + 2×50 on :40 + 4x25 on :20]
200 cool down

3800scy


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
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Re: December Swim Challenge [abrown] [ In reply to ]
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Morning Swim:
1500s
10x50 various kicks
20x50@1:00 IM order
500 s/k cool


3500 sc yardages


I might get an afternoon swim in. My back is aching from excessive lifting. Not weights, but boxes of crap.
Tomorrow starts the 3-day Southern-Pacific Regional SCM Championships. I have the 1500m and 200m IM.
Saturday: 400m free; 100m breaststroke
Sunday: 800m free; 100m IM

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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I swam 1500 last Sunday in 40 minutes! Wooooo! And about 1000 yesterday in 30 minutes. Woohoo.

Wait what?

Broken shoulder and ribs back in May. Two surgeries. Those were my first real actual swim sessions since it happened. (Kick sessions, or flailing with one working arm do not count.) I can finally swim.
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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Hill Repeats Run
2mile warmup @ 6:40/mile pace
4x1.25mile (4 hills each interval) @ 5:40/mile pace
2mile warm down @ 6:40/mile pace
Total 9 miles

Swim Workout (SCM)
Warm Up
6x100m swim+drills
4x100m kicks

Main Set
2x400m @ 6:40
200 easy
8x50 @ :45
3x200 (50easy/50hard/50easy/50hard)

Warm Down
200m

3200m total

Drown, Spin, Run
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Re: December Swim Challenge [CaliDrew] [ In reply to ]
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No swim today.

60 min trainer ride. Hill repeats (8 x 3:00)

4 mile easy run.

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: December Swim Challenge [HalfSpeed] [ In reply to ]
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Good luck racing! Let us know how it goes!

Recapping a few days -

Wednesday 12/2-
AM Run 7 miles with 8x300 hard hills
PM 4000scy swim as:
1000 build
10x50 kk/dr
2x50 build
4x200 pads/buoy on 2:50 (2:32/34/38/38)
100ez
4x150 pads/buoy on 2:10 (1:56/58/58/58)
100ez
4x100 pads/buoy on 1:25 (1:14/15/16/15)
100ez
4x50 pads/buoy on :45 (:37/7/8/5)
100ez

Thursday 12/3 - 2hr (42 miles) ride with 3x20' mod tempo

Friday 12/4 - Morning 90min run easy, very hilly (11.5 miles)

Planning on a 4k swim later!

"Don't you have to go be stupid somewhere else?"..."Not until 4!"
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Re: December Swim Challenge [abrown] [ In reply to ]
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Wed: 7.5 mi run w/ 5k @ 7:30 pace
Thurs: 11 mi run
today: 6 mi run w/5k @ 7:13 pace, 1100 yd swim

woke up w a headache and stayed in bed longer than usual --> short swim time :-(

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: December Swim Challenge [tigerchik] [ In reply to ]
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a day in the pool that I really did not enjoy.

6 x 150m - Back/Breast/Free
6 x 125m - pull

6 x 50 kick. 25 easy 25 hard. easy was choice of dolphin, flutter or breast (At least one of each)

4 x 25 fly drill (3 left, 3 right, 3 full)

3 x 3x 100IM on 20 second rest
200m free

250m free

4 x 25 sculling
50meter max timed

400m free easy.
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Re: December Swim Challenge [Triagain2] [ In reply to ]
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Kind of a crap day in the pool for me as well. Just didn't have any mojo

4000 yards
w/u
300 build
200 kick w/fins
m/s
2 x 400 w/core shorts
3 x 300
4 x 200
5 x 100
w/d
300 IM
200 kick w/fins

8 mile run
Mile 1 - warm up
Miles 2-6 - 8 x .5 mile @ 5:40-:50 pace, .25 mile recovery @ 8:00 pace
Mile 8 warm down

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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Not exactly sure how much I did. I think about 1500 warm-up and then my two events: 1500scm. I PRd by 10 seconds for a 19:35 and first. This should put me at 2nd in the nation. Came back an hour later for the 200IM. Not my best event, but I knocked 5 seconds for another PR and 1st place again - 2:52 (not spectacular)

3200 scm

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December Swim Challenge [tigerchik] [ In reply to ]
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Passed 400 k this year :-)
Morning swim:
1x400 fr
2x200 fr
4x100 fr
8x50 fr
1x400 paddles
2x200 paddles
4x100 paddles
8x. 50 paddles

400 cd
50 kick between sets
Total 4000 scm
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Re: December Swim Challenge [HalfSpeed] [ In reply to ]
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Quote:
1500scm. I PRd by 10 seconds for a 19:35 and first.

niiiiice!

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: December Swim Challenge [tigerchik] [ In reply to ]
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My twin boys had a tennis tournament yesterday, so no swim, but was able to squeeze in a ~4 mile run.
Hit the pool this morn :) Did the WOD from Dec 1, the long version. The legs were feeling the 10x100 kick set, but it gave a chance for my arm to rest and felt good for the 4x200 set


4100 say....


5x300 @ 15secs rest as: 1st swim 2nd pull 3rd kick, every 4th 25 breast kick 4th alt drill / swim by 50 5th build 10x50 - build each 50 RI 15 10 x 100 kick, alt free & dolphin kick 4x200 as: 1) 75 steady / 50 fast / 75 steady 2) 50 steady / 100 fast / 50 steady 3) 25 steady / 150 fast / 25 steady 4) 200 fast cl/dwn 300 kick/br/fr
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Re: December Swim Challenge [Blmgtnbkr] [ In reply to ]
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11/5 - 2 hours on the trainer (3 episodes of American Horror Story) followed by a an easy 4 mile run.

11/6 - 13.3 mile run, easy effort. My calves felt like crap the last two days from Friday's crazy 8's run. But 4-5 miles in everything loosened up nicely and had a great feeling fun.

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: December Swim Challenge [HalfSpeed] [ In reply to ]
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yesterday 3:10 on the bike
today 13.1 mi run, 1600 yd swim

easy swim, just cooling off post run...

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: December Swim Challenge [tigerchik] [ In reply to ]
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A few 20x100 sets the last few days, with only one being intentional.

First was a solo 20x100 short course @ 1:20 (1:08-10) for 3600

Then this mornings masters workout was 20x100 @1:25 LONG course. I think I liked the short course interval better!
WU- 400s, 300p, 200IM, 100k, 100dr
MS- 20x100@1:25 (1-4 aerobic, 5 hard w/ extra :30 rest after)
18x50 (2fr/1stroke), 900 fins (100k/50 strong)

5200 LCM ouch

https://twitter.com/mungub
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Re: December Swim Challenge [mungub50] [ In reply to ]
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Very tired, no mojo today. 3000 in 55:XX


w/u
500 build
200 kick w/fins
m/s
5 x 100 (50 fist)
300 catch up w/buoy, felt extraordinarily clumsy
500 easy cruise
5 x 100 (50e, 50h)
w/d
300 IM
200 kick w/fins

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody
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Re: December Swim Challenge [mck414] [ In reply to ]
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Also a little tired today. fast 50s were 37, 36, 35; fast 100s were 1:17; fast 200s were 2:40, 2:39

5 mi run
4100 yd swim

500 w/u
4 x 100 on 1:30
400 swim
3 x [50 fast + 50 easy kick or swim + 100 fast + 100 easy as 50sw/50k]
4 x 200 odds fast
100 kick
5 x 100 on 1:30
100 kick
200 backstroke c/d

didn't want to get out !

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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