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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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AM - Short run, 25 minutes ' recovery' after a long weekend
PM - Swim
Warm up: 400/300/200/100/50/50
5x200 w/15-20 seconds rest descending 3.09 to 3.04
5x100 w/15 seconds rest - 1.32 average. Started to blow out at that point.
100 easy.

The rest of the session was swim with a pull buoy for as long as I could until they kicked me out - the goal was to get 4.0kms & I did with 4 minutes before close.
This meant I had done 1300 pull.

4000 LCM

I have been doing up to 3500 until last night & really felt the extra 500. I hope to get a few more of these 4k+ sessions in before Melbourne.

I've decided to swim all winter here in OZ (instead of having March-Oct off like I've been doing for the past 5 years). I am really looking forward to seeing how fast I can get by next summer.
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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Flew down to St. Pete again today and headed straight to the NorthShore Pool and did my workout.

1000 warm-up (14:21)
4 x 250 on 4:00 (3:24, :28, :27, :29)
9 x 100 (:15 RI) every third one hard. 1:25, :23, :19, :21, :20, :18, :23, :24, :18.
1 x 100 backstroke warm down (2:24) easy.

3,000 scy

Jumped right out of the pool and ran 7.2 miles with the first 6.2 being the St. Anthony's Triathlon run course.

What I do: http://app.strava.com/athletes/345699
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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// I'm always up for watching embarrassing videos, but I'm no backstroke expert. My experience has been that backstroke is the hardest stroke to change, too. //

Okay, if you're up for it here it goes... scan ahead to to minutes 2:30 and 6:45 for the backstroke. Critique away!

Gulp.


http://www.youtube.com/watch?v=UOtU_r2WZFg




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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Nice swims! I'm probably not the one to ask for backstroke tips, but it did look to me like your turnover was quite a bit slower on back versus your other strokes. I asked Ande for tips on my backstroke once, and his advice (after watching me) was to think "aggression." Immediately knocked a second off my 25 time. You could probably also get more out of your underwaters I would think. I know as a fellow weak backstroker when I go hard in a 100 IM I try to stay underwater on the back to shorten the distance I actually have to swim :)

I've been nursing a strained ab muscle, every time I swim I seem to aggravate it. Worse yet I got a nasty blister on my toe and probably should lay off the running. I'm falling apart here.

__________________________

Oh yeah!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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ok... your hand is not fully rotating to enter pinky first, try to enter a tad wider and execute your rollover stoke with more authority. The first 2 changes should enable a quicker turnover.

___________________________________________
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: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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run: 7.5 mi
swim: 4500 scy, main set 10 x 100 on 2:30 best average* (1:14)
*average in this context refers to the arithmetic mean





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: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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was in Sarasota last week. The Shark program run by Rick Walker is top notch. USMS swimmers can drop in for $5. the masters program is 200 strong. 3 - 1.5 hour work out times per week day and an OWS on Sat. am. Lots of fast swimmers. To give you an idea, after about 3500 SCY, the leader calls out 5-200s on the 2:40. I sat in for 3k on Friday and 4.5k on Sat. Can't wait to get back.

Such a Bad Runner
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Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
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Thanks duffman and realAlbertan, I appreciate the advice. Going to add more backstroke into my workouts. More aggression, turnover and wider pinky first entry will be my initial focus points. I'll continue day dreaming of Natalie Coughlin re: my underwaters off every wall.

Went to PT today re: Plantar Faciitis... looks like I have significant limited ankle (and toe) flexibility and weak ankles, one more so than the other. I have just assumed all along I've got these spectacularly flexible ankles coming from a swimming background. Forgive me unclerock, had to share the news. At least now I can blame my weak ankles for my weak run times. Come to think of it maybe weak ankles are the root cause of my weak backstroke? ;-)
Last edited by: sweet_wtr: Feb 21, 12 10:07
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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//run: 7.5 mi
swim: 4500 scy, main set 10 x 100 on 2:30 best average* (1:14)
*average in this context refers to the arithmetic mean //

Nice work! That's a great day for the workout log!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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WU: 400 fr, 200 kwf, 100 br/bk, 200 pull
Main: 2 x { 10x25 desc, 500 (75 pace, 25 fast), 100 easy }
2 x { 200 build, 50 kick, 200 build, 50 br/bk, 200 build }
4000 scy

First practice of 100% bi-lateral breathing and no breathing on first stroke off
the wall. Felt a little bit like drowning, but I'm hoping it will be a long term win...
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Thanks. I simply didn't want to get out of the water.

I have been playing with one of my prof's kids while she teaches - 2 days of the pool and rock climbing wall with them :-) too fun.

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: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
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// First practice of 100% bi-lateral breathing and no breathing on first stroke off
the wall. Felt a little bit like drowning, but I'm hoping it will be a long term win... //


That kicks arse. Huge long term win coming your way. Well done!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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OK, I checked out the video. Once again A+ on the production value there.

The backstroke didn't look that bad really. I don't have too much to add beyond what other people said. My thing is that your shoulder needs to rotate up out of the water right before your arm recovers above your head. If that shoulder doesn't come up a bit it ends up catching some water there. It also looks like you could benefit from more shoulder flexibility as well. I'm going to act like I didn't even see your start. =)
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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// I'm going to act like I didn't even see your start. =) //

haha or lack there of! not ready to go there yet, going backwards kinda scares me ;-) if i focus on aggression/turnover i'm hoping i might 'naturally' bring that shoulder up a bit? thanks so much for your input. maybe my next music video, oops swim video, will have an improved backstroke!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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MONDAY:

W/U - 300 swim, 50 kick, 200 swim, 50 kick, 150 swim, 50 kick
4x25 sprint on 40
12x100 (75fast/25 easy) 1-5 on 1:35 6-12 on 1:40 75s (53,54,54,54,54,55,55,55.7,56,56,59,53)
3x400 pull on 6 desc 1-3 (5:47-44-39)
200 easy

3500 SCM in 59:30


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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Took yesterday off from swimming (still biked and ran - just a bit on a treadmill)
1 day recovery really shows (100&200 times) and tells me I should take days off (duh!) so probably take Tuesday off from swimming every week. Considering Sunday, too.

10x50 alt s/k no-stop w/u
4x[25fl/50bk/75br/100fr]@:10RI
100k
100@2:00 1:02
200@3:00 2:11
200 s/k cool

2100 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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nice set! it's nice to feel fresh in the water.

today's doozie:

Warm Up
4 x 100 @ 1:50
4 x 50 Drill @ 1:15
Drill / Swim by 25 (alt. 4ks / shark drill)
4 x 100 @ 1:50
2 x Around
2 x 200 @ 2:55 (hardest) < 2:40 = :-)
3 x 100 @ 1:30 (hard)
4 x 50 EZ @ 1:00 (ez)
4 x 150 @ 2:30 / 2:45 (move the fast 50)
#1 - Fast 50 / Cruise 100
#2 - Cruise 50 / Fast 50 / Cruise 50
#3 - Cruise 100 / Fast 50
#4 - FAST 150 for time (2:00, noticed my 100 was under 1:20, happy with that)


(3400m)


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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Question for the fish. I wanted to incorporate a weekly hard interval set into my swims. Does anything look wrong with this? I wasn't sure when to do the hard set with lots of rest - beginning or end of workout. I took a bit more rest in the sets before the speed workout. I usually do my 100m repeats on 1:50 coming in ~1:40. Any brief critique on the structure of the workout would be appreciated.


500 wu
50 easy
10x50 buoy/strap @ 1:00 (1:40)
50 easy
5x100 @ 2:00 (1:34-1:38)
5x100 @ 1:55 (~1:40)
50 easy
5x100 @ 2:15 ( 1:28, 1:29, 1:31, 1:32, 1:32 )
50 easy
10x50 buoy/straps @ 1:05 ( :50 )
50 easy


3250 scm
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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sweet_wtr wrote:
// First practice of 100% bi-lateral breathing and no breathing on first stroke off
the wall. Felt a little bit like drowning, but I'm hoping it will be a long term win... //


That kicks arse. Huge long term win coming your way. Well done!

It's nice having my own one-man (well, woman) routing section.
Another day "drowning" today, but less so. Definitely starting to feel more
comfortable. I've read it starts to feel normal after 2 weeks, I'm looking
forward to that...
WU: 400, 5x50 pull, 4x50 kick, 6x25 sprint first 5 strokes, 200 kwf
Drills: 4x { 25 fly 1up3down, 25 fly 2u3d, 25 fly 3u3d, 25 fly }
Main: 6 x { 50 fr @75%, 50 fr @85%, 25 @100%, 125 easy }
CD: 400 pull
3500 scy
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Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
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AM: 43 min run, went well.
PM: Swim
W/up - 100/400/300/200

12x100, with short rest. Unfortunately the pool was a bit crowded, so the last half were interrupted by slow swimmers in the fast lane (my favourite thing), so the rests from half way went out from 10 seconds to between 15 & 35. Held between 1.31 & 1.33. Hit a 1.25.0 on the last one, which was pleasing.
900 pull w/down.

3100LCM
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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Still in St. Pete today.

1 x 1,000 (14:19)
1 x 500 (6:59)
1 x 1,000 (14:44) I lost my form when I started splitting my lane.
5 x 100 (1:18; :22; :22; :21; :20)
3,000scy

So, it took 6 weeks and 17 swims to get back under 7:00 after a 5 month break. I want to build from here.

No running today. My foot feels like it's not totally back yet.

What I do: http://app.strava.com/athletes/345699
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Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
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realAlbertan wrote:
100 Sw
100 K
200 Sw
100 K
100 easy
4x75@ 1:10 av 50
100 easy

1500 strong in 18:12 (90% ish, just below redline pace)

200 swim down

2700 scm

1500 felt ok, heart rate was not soaring, no muscle straining or fatigue.


So, are you going to do any prep meets or are you just going to step up and break the record on your first shot?
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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no meets available with an 800 or 1500... The lC meet in late March is the first chance and then there is provincials in April and Nationals in May

___________________________________________
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: Team 4 x 400 IM: February FISH [elpete] [ In reply to ]
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Why do you have a 50 easy after the w/up?

Are you swimming the first set of 50s on 1:00 or 1:40?

Why are you swimming 2 sets of 10x50s?

What are you trying to accomplish?


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
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Re: Team 4 x 400 IM: February FISH [antonbp] [ In reply to ]
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15 mi run yesterday

7.5 mi run (3 x 1 mi 6:44, 6:44, 6:35) this AM + 4500 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
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