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Re: Team 4 x 400 IM: February FISH [elpete] [ In reply to ]
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elpete wrote:
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 usually have a focus for my workouts. Some examples: maintaining pace for long distances (e.g. 4 x 500); endurance (short rest such as 10 x 100 on 1:20); IM (e.g. 5 x 200 IM); or speed (e.g. 10 x 100 fast on 3:00). From your question it sounds like you are trying to do everything in one workout. Perhaps try to add some variety. It keeps things interesting. And I agree with antonbp's comments--use the easy for active recovery or warming down. There's no need for it unless you just finished some high intensity.

OK, I've been out of the pool most of the last week fighting a strained ab. Back in today, tried to keep the intensity down.

500 wu
10 x 100 on 1:30 cruise; started around 1:17 felt good did the last couple around 1:13
300 k
100 breast/100 back

2000 scy

__________________________

Oh yeah!
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Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
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Okay thanks.

I usually speed up during my warmup and finish breathing a little heavy. We often add easy 50s in Masters but maybe I shouldn't be doing that.

I wanted to do a speed workout. However, I wanted to keep my yardage up so I added some easier swims before the speed set. Maybe the speed workouts should have a couple more repetitions in the set and fewer total yards for the workout?
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Re: Team 4 x 400 IM: February FISH [elpete] [ In reply to ]
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If you want to add yardage to the speedwork how about something like this:

long warmup (1200)
10 x (100 fast, 100 easy on 5:00)
10 x (50 fast kick, 50 easy on on 3:00)

4200 y/m

__________________________

Oh yeah!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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I went for a mindless, simple set this AM:

moderate effort - not timed - no rest in between
100s/100k
200s/100k
300s/100k
400s/100k
harder, timed effort on swims - about :20 rest between (whenever the clock rolled to an easy spot to measure time from)
300s/100k - 3:32
200s/100k - 2:16
100s/100k - 1:03

2300 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 [elpete] [ In reply to ]
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You've got some great feedback... a couple things that I have found the most helpful for me personally: 1) Each workout has a specific focus (distance, mid dist., sprint, etc) 2) Allow major rest for major sprint sets... typically done toward end of a lighter yardage workout. I'm toasted after serious sprint sets and it's junk yardage for me after that.

Hopped in the pool to crush a modified Monty IM set... couldn't get past 700 warm up due to weird crick in my neck. Hasn't turned out to be the Fabulous February I hoped for. Set up w/ heating pad and Strassburg socks tonight... looking good, real good.

The set that could have been: (on my to-do list for next week but posting it anyway... any takers?)


200 Swim / 100 Kick / 200 IM Drill / 100 IM Kick / 100 Free

2 x 200 Hard Swim @ 3'
2 x 200 Hard IM @ 3:30

1’ rest

200 Hard Swim @ 3’
200 Hard IM @ 3:30

1’ rest

2 x Hard 100 @ 1:30
2 x Hard 100 IM @ 1:40

1’ rest

100 Hard Free @ 1:30
100 IM for time

50 EZ

(2550m)
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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AM. 45min run
AM Pt II - Swim.
W/up: 400/300/200/100/50//50
4x50 @ 10-15 secs rest. 45>42.
2x400 pull - 6.32 & 6.19

500 w/down
Fought calf cramps from about 1.2kms..!
2500LCM, short session today.

As an interesting (to me!) aside, I did a quick comparison of my swimming during the same 10 week period before NZ last year compared to my swimming this year pre Melbourne.
Last year: 56.6kms.
This year: 85.7kms.
I am hoping to see an improvement on race day....
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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I did breast stroke for about twenty minutes, peed in the pool, then sat in the hot tub.



Formally known on ST as: Pork_Weener, Rooster_Nutz, and Pants_FarmStrong

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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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and so we bid a fond farewell to the 4x400IM.. 7:28, 7:25, 7:22, 7:20
stiff and sore from an ill-advised weight workout, by the time I'd loosened up I was exhausted..
Still these 400s were useful - sinking on the fly at 75yds does concentrate the mind on technique, thanks for the goad..
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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Easy workout to write yesterday:

600 ez warmup
6x100 2 at 1:30, 2 at 1:25, 2 at 1:20
all swims on 2:40
4x200 snorkel, fins
4x200 snorkel, buoy
4x200 swim
go through twice.

Todd

Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.
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Re: Team 4 x 400 IM: February FISH [beartrap] [ In reply to ]
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13 mile run + 1000 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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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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13 miles? just like that?

Today...

500 warmup
500 alt stroke/free
8x125@1:50 (ave: 1:13/100m)
100 kick
8x50 kick down/swim back
100 kick
8x50@:50 (ave: 34)
3x100 @1:40 warmdown

3300 scm
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Not going to make 50k this month. At least there is no penalty this month...

800 warmup
8 x 100 fr/50 stroke alt br/bk @ 2:30
frees~1:12, stroke ~0:46
400 kwf

2400 scy

Still feeling some pain. Will be in DC next week, may just take it easy be ready to hit it in March.

__________________________

Oh yeah!
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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just like that

6.5 miles this AM + 1500 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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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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Last Sunday reminded me why I don't run so much. I ran about 8 miles to the beach and back and my back is still hurting. Anyone who looks at me thinks I'm a cripple as I am leaning way over to the left. I have a 6th lumbar that is offset to my left side about a half inch. Only as I am aging is it giving me fits; I'm sure that thing is mashing itself against my hip as I run. Swimming helps. Cycling seems to help, too, unless I have to get out of the saddle on climbs.

10x100 alt s/k no-stop mostly w/u but faster near end - last 100 was 1:05
100 br kick
5x200 breast @ 4:00 2:50/:48/:46/:48/:46
100 br kick
5x100@1:30 1:10/:09/:07/:09/:04
5x100 various kicks
4x50@2:00 alt br/fr one time hard with each stroke - br:34 fr:28 (I like these times!)
200 s/k cool
3600 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Last edited by: HalfSpeed: Feb 25, 12 12:47
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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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Hope your back feels better soon. Nice job on the 50s.

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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Today:
200 sw/200 K, 150 sw/150K, 100sw/100K, 50sw/50K
20x50 1,2 on :40, #3 on :50, #4-fast on :40.
5x150 on 2:05 S, F
2x--->
100-75-50-25-25-50-75-100 on 1:30/1:15/:45/:30
1k pull buoy, band, snorkel


Todd



Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.
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Re: Team 4 x 400 IM: February FISH [beartrap] [ In reply to ]
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Sat:
150km ride in ridiculously hot & windy conditions.

Sun:
AM - 18.35km run
PM - Recovery swim in a crowded, murky swimming pool, where copious amounts of suncreen had obviously come off the people trying to avoid the 33 degree (90+F) day
500/600/1000/300 pull.
2400 LCM.
Biggest swim week in about 10 years. 12kms.

For the first time in a LONG time, during this swim I was thinking 'This feels good'...
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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Weekend Swim Meet...

Well, the first meet of the year came and went. I've got a lot of things to work on. I'd be lying if I said I was excited about these times. Maybe shaving and tapering and a suit will make all the difference?
The 500 free was about 15-20 minutes after the 50 fly so I should have had plenty of time to be ready to go. There was no rest for the breast stroke and not much for the IM. This was Saturday. (I forget the tenths on the 500 and the 50br. I will edit when I get the final results.)

50 fly: 25.16
500 free: 5:22.54
50 breast: 29.08
100 IM: 57.94

Sunday was the decathalon. I was going to wear my trisuit, but it didn't feel right trying to a.) swim really hard and b.) starting and doing flip turns. I did a 100 free same effort with my drag suit and my trisuit and there was like 1 second difference. Based on that I used an old, leaky speedo sharkskin body suit that I had used for sprint tri's the last few years. Bottom line: no suit advantage today. The format was about 4 heats of each event with 5 min break after the 200 IM and the 100IM. IM orders were determined by coin flips at the beginning of the meet. IM flip turn rules determined by a legal finish for each stroke. (Many DQs on this.) The 200 IM order was: FL, BA, FR, BR. The 100 IM order was BR, BA, FR, FL. After a few events people were gassed. A good start goes a long, long way in a meet like this.

50 fly: 25.15
50 back 28.58
200IM: 2:08:58
50br: 30.08
50 free: 24.56
25 fly: 12.36
25back: 14.5
100IM: 59.1
25 br: 14.3
25 fr: 11.3

Once again, I will need to edit exact times -- especially on the 25s.
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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4000 LCM

200 sw
300 k fins
200 sw
6 x 50 @ 60 tempo 33-ish
200 easy pull

Main sets
10 x
100 @ 1:30
50 @ 60
100s av 1:09
50s av 33
100 easy

18 x 50 w /fins @ 60 av 31 fly
(2 fly, 1 easy free)
200 easy
Start practice

Run 4x 1000 easy with a few strides.

Plus an easy swim of 1200 yesterday, just over a mild cold.

The snow was pretty fast yesterday when I was on the xc trails.

___________________________________________
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 [SH] [ In reply to ]
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nice job!

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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some seriously sweet times coming thru in practice and meets, keep on keepin' on fishes!

going to get back at it tomorrow, feet and neck on the mend. gonna work hard to burn up the march workout log!

are we sure there is no penalty for not making the 50k this month? i am a little worried. i'm not even close.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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In Reply To:
are we sure there is no penalty for not making the 50k this month? i am a little worried. i'm not even close.


I think the penalty is getting your a$$ kicked in races from a lack of training. (Kidding in your case but not in others ;-)

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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6.5 mi run + 2300 yd swim

500 w/u
3 x 100 on 1:55 k first length
3 x 50 on :50
3 x 100 on 1:35
3 x 150 on 2:25
3 x 100 on 1:30
4 x 50 on :55
200 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
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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I have 43,350 yds to date. With 2 days to go, I think I can crack 50k.

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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// I think the penalty is getting your a$$ kicked in races from a lack of training. (Kidding in your case but not in others ;-) //

Actually I have been thinking about that! Getting back to the HTFU mantra for March... more so in those other disciplines which I won't mention here. wink wink


Nice job in the pool, you'll make the 50K!
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