Login required to started new threads

Login required to post replies

Prev Next
October Fish Thread
Quote | Reply
I propose this month that the goal is to get faster at a particular something... could be a TT, could be making a set on a particular interval. My goal for the month is to make 16 x 100 on 1:20.

Rest day for me yesterday. Today 8.6 mi run [fartlek; 2.07 mi @ 8:20, 2.27 mi @ 8:13, 1 mi @ 8:06, 1.1 mi @ 8:00 (easy tenths between them)], 2075 yd swim.

1000 w/u
4 x [50 kick + 100 swim]
2 x [50 kick + 150 swim]
75 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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Pool day for me, which is pretty rare. Well, maybe once a week as the pod doesn't ocean swim Monday mornings.

1000s
6x[3x50 alt fl/bk/fr] as k/k/s/s/k/k
100s
5x[50br@1:00 & 50 fr@:50]
2x250 pull
200 cool


3200 sc yardages


I placed 2nd in the Xterra 18k trail race at Pt. Mugu, yesterday. Not a real hard course, but 2000 feet of climbing. 1st was 10 minutes faster and I beat 3rd by just 14 seconds.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: October Fish Thread [HalfSpeed] [ In reply to ]
Quote | Reply
7.8 mi run w/ 5 mi progressive 8:13, 8:06, 8:00, 7:53, 7:47, some tenths easy, 1 mi 7:41
2175 yd swim


20 x 100 on 1:30
175 kick c/d


:D


HS, congrats on your 2nd!

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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Why do you always end a swim workout by getting out at the turn end?

My superstition or habit or OCD trait is that I MUST finish every swim with at least a few strokes of freestyle, if not a full 25 or 50. That way, if I die before I swim again, I'll have swam my favorite stroke last.
Quote Reply
Re: October Fish Thread [140triguy] [ In reply to ]
Quote | Reply
Quote:
Why do you always end a swim workout by getting out at the turn end?

The door to the women's locker room is at the turn end. (This is true both places I commonly swim). I come out of the locker room, drop my bag of stuff, then start from the block end. At the end I kick on my back, holding my water bottle and flip flops. Then I get an extra 25.

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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
9 mi run (splits by 3 mi 26:44, 26:19, 25:55)
775 yd swim


3 x 200 on 3:00 desc 2:43, 2:39, 2:31
25 kick
125 swim
25 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: October Fish Thread [HalfSpeed] [ In reply to ]
Quote | Reply
HalfSpeed Congrats on the 2nd place!


Dr. Tigerchick - what do you think you need to be coming in on at the beginning of the 16x100 to make 1:20 at the end? I want to come up with a similar goal, but I'm not sure I could get in 1:20 shape by the end of the month for 16 of them. Maybe I'll just make my goal 10x100 on 1:20. Start out with more rest at the beginning of the month and work the rest down.

My wife was out of town so it was just me with the kids since Friday. So mainly just making sure to get some running in everyday since I'm on a run block.

Oct 1 - 5 mile easy TM run
Oct 2 - 5 mile easy TM run
Oct 3 - 5 mile easy TM run
Today
10 mile easy run
2.1k swim
500 easy w/u w/fins
5x50 kick down swim back
250 pull paddles/buoy/band
10x100
Quote Reply
Re: October Fish Thread [Sean H] [ In reply to ]
Quote | Reply
Sean H wrote:
HalfSpeed Congrats on the 2nd place!


Dr. Tigerchick - what do you think you need to be coming in on at the beginning of the 16x100 to make 1:20 at the end? I want to come up with a similar goal, but I'm not sure I could get in 1:20 shape by the end of the month for 16 of them. Maybe I'll just make my goal 10x100 on 1:20. Start out with more rest at the beginning of the month and work the rest down.

Thanks! I'm still sore, but have had a few good runs and rides since. What, I should incorporate rest? Pffffff!!!

On doing 100s on the 1:20, I'd shoot for a fairly comfy 1:15 pace and 5 sec RI. Some may feel better going faster and getting more rest, but for me, I think it's finding that 'forever pace' -- my 1:15. I did 100s on 1:20 to failure and I started at just under 1:10. That didn't hold up too long and I settled into 1:14-15, until I started failing at near 30 repeats and missed the interval at 33.

This morning at the pool - 3000 sc yardages:
500s
4x100k IM order
5x100IM@1:40 w/fins
500 pull
100 brk
5x[50brk@1:20+50br@1:00]
4x100@1:30 alt ez/hrd 1:15/:10/:14/:07
100 cool

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Going to race my 15-year-old in a 400 scm free late December. His PR is around 5:10 and my fastest converted time is 5:35ish. To be clear, here at least, my goal is to not get my ass kicked REAL bad. I'm fully aware that I am going to get beat, but need to start training to make it respectable.

My limitations are that I'm only going to swim 3-4 days/week and will be maintaining bike and run fitness at the same time.

How can I structure my week and what are some 'go-to' workouts/plans?
Quote Reply
Re: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
3000 SCM this morning. Only my 3rd swim in the last month or so but it's time to start being a bit more consistent!

I like the idea of setting a goal, I'll have to think what would be appropriate given my current lack of swim shape.
Quote Reply
Re: October Fish Thread [AKCrafty] [ In reply to ]
Quote | Reply
Quote:
Going to race my 15-year-old in a 400 scm free late December. His PR is around 5:10 and my fastest converted time is 5:35ish. To be clear, here at least, my goal is to not get my ass kicked REAL bad. I'm fully aware that I am going to get beat, but need to start training to make it respectable.

My limitations are that I'm only going to swim 3-4 days/week and will be maintaining bike and run fitness at the same time.

How can I structure my week and what are some 'go-to' workouts/plans?

I'd spend one day a week doing sprint 25s and 50s on lots of rest. I'd spend another day doing endurance stuff like 4 x 400 desc, or 8 x 300 alt fast, easy by 300. I'd spend a third day doing fast 100s and 200s.

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: October Fish Thread [Zenmaster28] [ In reply to ]
Quote | Reply
5325 yds this morning.

5 x 100 on 1:30
50 kick
200 fast 2:26
2 x 100 on 1:30
50 kick
2 x 200 fast on 4:00 (2:28, 2:27)
2 x 100 on 1:30
50 kick
3 x 200 fast on 4:00 (2:28, 2:28, 2:29)
2 x 100 on 1:30
50 kick
2 x 100 on 1:30
50 kick
3 x 100 on 1:30
50 kick
4 x 100 on 1:30
50 kick
5 x 100 on 1:30
50 kick
700 swim
200 kick
300 swim
25 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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Nice yardages DTC!

I did something different this morning. Heidi and I first ran 2 miles at about 8:30 pace. Then, we jumped into the pool and swam 7x200@2:45. We got back out and ran the same 2 miles, this time we hit a 7:20 pace. Back into the pool where I did a 200 cool down as I needed to go to work, while Heidi did another 7 or 8 set of 200s.

At lunch, I hit the sloshbucket for a straight 1650 in 22:53 - a comfy 1:23 pace.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Sorry I have not been on ST much lately and not much on this thread. Trying to raise VC financing for a startup.

During today's 60 min swim, main set was 2x500m

500m fly as 10 x 25m sprint, and 25m really slow fly recovery
500m free as 10x 25m free, 25 m catch up recovery with a really slow 2 beat kick trying to basically get each half of my body doing a slow fly motion (Janet evans style)
Quote Reply
Re: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
8 mi run 65:01 w/5k @ 8:00, some tenths easy, 1.94 mi @ 7:53, some tenths easy, .9 mi 7:47
1925 yd swim

1000 swim
5 x [100 swim + 50 kick] desc 1:18, 1:16, 1:14, 1:11, 1:11
150 swim
25 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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Thursday
1 hr on trainer w/ 4x8' intervals at 88-94%
5 mile easy run 42:56


Today
10 mile steady pace interval run (stopped 3 times at a water fountain) 1:11:28

Targeting 3k swim for lunch. Anybody got a workout suggestion with the 10x100 goal in mind?
Quote Reply
Re: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
 
Solid 5.2k Race Pace session, SCY.
WU
1000easy w/fins
5x100mixed
12x50desc in groups of 3. Off 55,50,45,40sec
MS
20x75 leaving on 1min, 47-48sec avg
200recovery
1000straight pull off 12min
CD
8x50 smooth off 55sec
**On another note, anyone from San Diego racing the Sharkfest 1mile Swim across the bay this coming Sunday?? I'll be out there for this great event!
Quote Reply
Re: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
800 warm-up
4 x 150 @ 3:00, 50 tennis ball drill, 100swim
16 x 50 @ 1:00 3 smooth, 1 build
4 x (3 x 100 @ 1:30
(50 recovery @ 1:30
(mostly held 1:14-:17

3800m long course
Quote Reply
Re: October Fish Thread [140triguy] [ In reply to ]
Quote | Reply
Saturday: 9.5 mi 77:30
Sunday: 43.5 mi bike
today: 7.8 mi run 60:52 + 1025 yd shakeout swim

run .5 mi w/u, 4.2 progressive (8:00, 7:53, 7:47, 1.2 @ 7:41) + 2 x 1 mi @ 7:41
swim 100, 150, 100, 200, 100, 150, 100 kick, 100 swim, 25 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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
10.5 mi run 92 min, splits by 3 mi 27:00, 26:41, 25:58
525 yd swim as 500 swim and 25 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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
9 mi run 77:30, 1525 yd swim. Nothing special, just trying to make some anxiety go away.

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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
6.5 mi run w/ 2 x 2 mi 15:53, 15:46
400 yd swim
6 mi bike

:-)

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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
9 mi run 76:56
650 yd swim

tired :P

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: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
9.6 mi run 80:20
1175 yd swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: October Fish Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
yesterday 8 mi bike
today 5.6 mi run 46:14 (legs felt the opposite of springy), 4750 yd swim

5 x 100 on 1:30 w/u
8 x [200 fast on 3:00 + 2 x 100 easy + 50 kick] 2:31, 2:30, 2:29, 2:28, 2:28, 2:30, 2:29, 2:31
100 swim
50 kick
150 swim
50 kick
200 swim
50 kick
50 swim

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

Prev Next