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November Swim Thread
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Post your workouts!

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: I am a PhD, not a medical doctor. The closest I get to surgery is topology.
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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8 mi run 71:12
650 yd swim (straight, last 25 kick as a c/d)

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: I am a PhD, not a medical doctor. The closest I get to surgery is topology.
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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SCM

WU 400 as Free, Kick, Pull, Choice by the 100

16 x 25 IM Drills

2 Rounds
[
7 x 50 Switch IM (FL/FL, FL/BA, BA/BA, BA/BR, BR/BR, BR/FR, FR/FR by the 25)
4 x 100 Pull
200 Kick, no Fins
100 Easy
]

Swim Fins & Paddles 100, 150, 200, 150, 100


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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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300 choice
6x50 descend 1-3, 4-6 on :60
8x25 all out on :60
4 x (
3x50 fast - fly, back, br
100 IM cruise
50 free fast)
300 Cd
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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A quickie
WARM UP
1 X 600 done as 100 SWIM / 50 SoL 1-6 / 50 6-6 PULSE (ALT. PULL/SWIM)
MAIN SET
20 X 50 PULL - 4 X (4 FAST, 1 EASY, BREATH 2-3) on :10 REST
COOL DOWN
1 X 200 ALTernate 25 EASY KICK ON BACK / 25 SWIM

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Re: November Swim Thread [FindinFreestyle] [ In reply to ]
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FindinFreestyle wrote:
A quickie
WARM UP
1 X 600 done as 100 SWIM / 50 SoL 1-6 / 50 6-6 PULSE (ALT. PULL/SWIM)
MAIN SET
20 X 50 PULL - 4 X (4 FAST, 1 EASY, BREATH 2-3) on :10 REST
COOL DOWN
1 X 200 ALTernate 25 EASY KICK ON BACK / 25 SWIM

what's this? "50 SoL 1-6 / 50 6-6 PULSE

____________________________________
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Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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200 pull, 200 kick, 200 swim warmup

100's on 1:35, target 1:16.00 or better (1000 race pace)
1st fail @ 13 (rest an interval)
2nd fail @ 18 (rest an interval)
set failed @ 20

200 EZ

2x(4x25 on :30) @ 100 race pace (1 min rest between)

200 EZ

(I use a SportCount finger Stopwatch to get accurate touch times on every repeat)
Last edited by: gary p: Nov 1, 17 16:09
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Re: November Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
FindinFreestyle wrote:
A quickie
WARM UP
1 X 600 done as 100 SWIM / 50 SoL 1-6 / 50 6-6 PULSE (ALT. PULL/SWIM)
MAIN SET
20 X 50 PULL - 4 X (4 FAST, 1 EASY, BREATH 2-3) on :10 REST
COOL DOWN
1 X 200 ALTernate 25 EASY KICK ON BACK / 25 SWIM


what's this? "50 SoL 1-6 / 50 6-6 PULSE

SoL or Statue of Liberty is my version of the old "6 kick switch". 1-6 is one stroke per 6(or more) kicks

6-6 Pulse or 'Pulse Kicking' in general is an original activity that involves changing something about the kick every set number of armstrokes.
So 6-6 PULSE (1 beat - 2 beat) means swim 6 strokes with a 1 bt, then 6 strokes with a 2 bt, back and forth. Endless variety on that one....6-6 PULSE HARD-EASY, 8-4 PULSE SWIM-PULL, 10-10 PULSE 1 bt - 6bt etc etc.

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Re: November Swim Thread [FindinFreestyle] [ In reply to ]
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thanks for the explanation....

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Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
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Re: November Swim Thread [JasoninHalifax] [ In reply to ]
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300 choice
2x200 pull
200 long and strong
6 x (
100 IM cruise
200 T pace)
300 CD

3000 SCM

First couple of 200s were slower than it felt like they should have been based on effort. Then I realized my stroke rate was really low for some reason. Picked that up a bit and things felt back in line with what I would have expected. I'll have to keep an eye on that and not be lazy.
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Re: November Swim Thread [Zenmaster28] [ In reply to ]
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today 7.2 mi run w/ 5k @ 8:00 pace
1375 yd swim

1000 swim
50 kick
2 x 100 on 1:30
150 swim
25 kick c/d

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: I am a PhD, not a medical doctor. The closest I get to surgery is topology.
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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Pool swim in the rain
1000s 13 flat
1000IM kick w/fins
200IM w/fins
4x100@1:30 alt pull/swim best swim - 1:08

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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200 pull, 200 kick

4x50 breast w/exaggerated butterfly entry glide on 1:15

50's butterfly on 1:15, target :37.50
1st fail @14 (rest an inverval)
2nd fail @ 19 (rest an interval)
set failed @ 22

300 EZ cool down
Last edited by: gary p: Nov 2, 17 15:03
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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PATIENCE - صبر
WARMUP
1 X 300 done as 50 CHOICE / 25 PULL
12 X 25 Float & Paddle, ALT. 25 SLOW / 25 FAST on :30 REST
6 X 50 SWIM on :55
ODD - 1-BEAT, BUILD
EVEN - 2-BEAT, NEG SPLIT
MAIN SET
3 x (4 x 200 DESCEND 1-3) on 3:15
You begin by swimming 4 x 200, descending 1-4 on a relatively loose interval (~:45 rest). After completing the 4th 200, you immediately begin another set of 4 x 200 descending, with the 1st swim of this second set swum faster than the 1st swim of the first set, the 2nd swim of this set faster than the 2nd swim of the 1st set, etc. Then you do a 3rd set of 4 x 200, this time with the 1st 200 swum faster than the 1st 200 of the 2nd set, and so forth.
WARM DOWN 200 EASY SWIM w/FAST BREAKOUTS

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Last edited by: FindinFreestyle: Nov 3, 17 8:08
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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5x through:

200 pull at 70%
2x100 pull as easy/build/easy/hard by 25’s
4x50 fast

:10 RI on all, no breaks

3000 scm

_____________________________________
The trouble is
You think you have time.
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Re: November Swim Thread [scofflaw] [ In reply to ]
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damn, it's still my turn?

450 easy
4x100 with fins as 50 kick on back/50 swim
8x25 perfect on :30
4x100 pull buoy/band
8x25 perfect on :30
4x100 with fins as 50 kick / 50 swim
8x25 perfect on :30
4x100 pull buoy/band
4x25 perfect on :30

2750 scm

_____________________________________
The trouble is
You think you have time.
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Re: November Swim Thread [scofflaw] [ In reply to ]
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Did 3000 yesterday at masters,

About 1000 warmup (4,3,2,1 pyramid SPKD)

10 x 200 as 200 of something followed by 8x25 of something, repeated 5 times in various flavours.

Some IM, some stroke, some kick, some pull in there, no straight freestyle though.

____________________________________
Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
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Re: November Swim Thread [JasoninHalifax] [ In reply to ]
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yesterday 6.5 mi run in 55 min. Woke up with a headache, took ibuprofin, went back to sleep, and that cut into my workout time.

today 10.1 mi run in 90:05, 1475 yd swim.

8 x 100 on 1:30
50 kick
100 swim
50 kick
2 x 100 swim
275 mixing kick, breaststroke, doggie paddle :-)

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: I am a PhD, not a medical doctor. The closest I get to surgery is topology.
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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3000 SCM this morning.

Main set 5 x (4 x 100 descend 1-4)
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Re: November Swim Thread [Zenmaster28] [ In reply to ]
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3500 scy as:

300 easy swim
6x100 with fins as 50 kick on back/50 swim
6x75 as 25 back/25 breast/25 swim
6x50 kick with fins and board, fast between the flags
6x75 swim, last 25 of each set fast

main set:
2x(200 pull at 70%, 2x100 pull at 75%, 4x50 build to 85%)

cool down 2x100 pull

_____________________________________
The trouble is
You think you have time.
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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I don't usually wander into these threads (I'm not sure why), but I have a question about etiquette - are you guys posting someone else's workouts? i.e. if you swim masters, are you cutting and pasting what your coach gave you? Or are these all self written?
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Re: November Swim Thread [tallswimmer] [ In reply to ]
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I post what my coach (not masters) gives me.
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Re: November Swim Thread [tallswimmer] [ In reply to ]
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I'm not on all that much, but I'll generally say if it's a workout from master's swim.

____________________________________
Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
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Re: November Swim Thread [Dr. Tigerchik] [ In reply to ]
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I haven't swam much lately... it's trail running season!
So Saturday, I ran the WhoosIn El Moro 25k trail races. I clocked it at 15 miles with over 2500 feet of climbing and a mix of fire road and single-track, but mostly a lot of steep sections and a two mile downhill finish that drops nearly 750 feet (oh my quads!). I bettered my time by over 5 minutes from last year and I didn't cry in pain at the end - could actually walk! And, for the third year in a row, I placed first in my division (geezers). 21st overall.
On Sunday there was a road race, a 5k and 10k race known as Dino Dash. Last year, I won the 5k in 21:07 and won a highly coveted whimsical ceramic dinosaur trophy made by the high schools students of the school district that puts on the race. This year I did not race, but my GF has not won a dino trophy in two years of trying. She did this year, also in the 5k, with a 20:54. I checked my age group winning times - 5k: 22:47; 10k 1:00:and change. Crap, I should have raced and gotten myself another dino!

This Thursday and through the weekend, trail racing takes a back seat to Catalina Swim Camp where 65 open water swimmers from around the world converge to swim, party, swim, party and eat occasionally. We will get in one swim to a cave, that'll be about 3 miles round trip and then another as our boat takes us to a destination (last year it was Doctor's Cove) and we can elect to swim back - about 4 miles. There will be a lot of other swims, some running, SUP, yoga and alcohol. Oh yes, of course, food, too. The GF and I will probably practice some SwimRun, too.

Oh, and we had the best compliment... we were asked, "Do you guys have an 'off' button?" nope!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Last edited by: HalfSpeed: Nov 6, 17 10:25
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Re: November Swim Thread [HalfSpeed] [ In reply to ]
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that is a nice compliment!

yesterday 46.5 mi bike
today 8.5 mi run + 1075 yd swim

run was 3.6 mi (.5 @ 8:13 + 3.1 @ 8:06) + 3 x 1 mi @ 8:00
swim

500 swim
50 kick
2 x 100 on 1:30
50 kick
100 swim
150 swim
25 kick

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: I am a PhD, not a medical doctor. The closest I get to surgery is topology.
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