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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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So just got back from the distance meet today, and got to watch Rappstar do his 1st real swim meet. First Jordan's swims. He opened with the 500, going out in 1;01 flat or so, faded up to about a 1;06, but then brought it home for a 5;23..He had a pretty good break before the 1000 where he went out the 1st 500 in 5;31, which i though was good considering his straight 500 time, but then humped it back in a 5;27+ and just squeezed under 11 flat for his 1000. Really great effort, but i had to scold him about not taking advantage of a perfect draft in the lane right next to him. This guy was a 1/2 body lenght almost the entire way, Jordan pulled even with 25 to go, then the ex swimmer instinct arose in that guy and he put an entire body length on jordy the last lap. But a really great pacer for something like the 1000..

Next up was his 200, and this is where he suffered, going out a bit slower than his 500, and coming home almost the same as his last 100 in the 1000. I think around 2;04 or 2;05. The he lead off the last relay and hit a 58.6 for his 100. Good 1st effort from a non swimmer who works extremely hard..

My day was a grinder, guess i wanted my monies worth. Began with the 400IM and hit 5;09, got into the next event which was the 200 back, which i do not believe i have ever done, and went 2;36. Very next event was the 200 brst, where i did some crazy splitting, 1;23 to a 1;21+ for a 2;44. Guess i was worried about tying up, so was very conservative that 1st 100.

Next up was the 200 fly, once again i split very even, 1;15 to a 1;17 for a 2;33. Then right after was the 200 IM, where i hit a 2;25+, and boy were my arms tired.. All and all very pleased with this 1st attempt this year, especially since all my training is alone with you guys. I'm at or just ahead of where i was at last year at this time, so good for the head mojo..

400 IM- 5;09+
200 back- 2:36+
200 breast- 2;44+
200 fly- 2;33+
200IM- 2;25+
about 4500+ of warm up, warm downs, and just trying to stay loose between the quick back to backs
5700SCY
Last edited by: monty: Feb 4, 12 16:34
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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  I guess close is good enough.
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Great, thanks for the info. and the incredible video. I'll do my best to work on that tomorrow. I've been doing a fly kick just at the start of my underwater pull out. Feels natural at that point to me.

Booked a place to stay for Nationals but no plane reservations yet. I know what you mean about deciding what to swim. I like the way they have the events laid out though. Looking forward to it!

Sounds like you have a great meet line up for the next few months. At this point, doing any event in a race environment (off the blocks, etc.) I feel would be beneficial.
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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Tower 26 Saturday morning:


600 warm up
12x50 odds-build, evens-reverse build
24x25-sets of 4. 1-3 free, 4-non free on :25. Build with each set of 4
20 min swim 10 min 80%, 10 min 85%
10 min swim all 80% except every 4th length fast
8x100 2x4-1-ez,2-medium, 3-85%, 4-fast on 1:40
8x25 first 10 strokes fast then ez

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 [monty] [ In reply to ]
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Monty - Really nice times. Will comment on the Impressive fly time --- even at NCAA national finals every 50 is just a bit slower than prior 50. Your 115, 117 says you are in great shape and swam a very smart race (as if anyone could tell you something about swimming you did not already know).

Jordan - Like you have been diving off the blocks all your life. Well done thou. with the negative split.

Such a Bad Runner
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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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2/5:

2x
(5x100 on 1:30
3x100 on 1:20
2x50 on :50
3x100 on 1:25
2x50 on :50
3x100 on 1:30
2x50 on :50) straight through

3400scy

----------------------------------
"Go yell at an M&M"
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Re: Team 4 x 400 IM: February FISH [klehner] [ In reply to ]
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Ran the whole mile (wooOOOOoo) to the pool. Doing that avoids the dreaded dead leg feel from 150 to 300 yards I normally get.
1000 w/u 13:20
5x100 kick
10x100@2:00 alt br (hard)/fr(moderate) br: 1:21/:20/:18/:19/:21 fr:1:13/:11/:12/:10/:06
100k easy
100fr 1:03
100k easy
50br :28
50fr easy
100k easy
100fr 1:01
100k easy
50br :36
200s/k cool

3450 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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See, running before swimming is great.
Schoolwork kept me away from the pool this weekend. I did nail 12 miles yesterday / 10.5 today, the average pace across them being 7:40s or so. :-)

Nice job Rappstar and Monty.

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 [SH] [ In reply to ]
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The body wave starts as the hands pull back and ends with the hands by the hips
https://www.youtube.com/...youtube_gdata_player

___________________________________________
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 [tigerchik] [ In reply to ]
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+1 for those swims...

Did a short swim yesterday after an hourish run... 1500 swim
As
8 x 100 @ 1:20
8. X 50 @ 55 tempo
100 easy
8 x 25 BK @ 30

Today was 3200 scm

100 sw
100 k
200 pull/paddles
200 k
4 x 50 tempo @50
100 easy, 200 pull/paddles

Main Set
10 x (100 strong, 50 easy) @ 2:45 AV 1:05-06
200 pull/paddles
100 kick
100 BK
8 x 25 fly @ 30

Rode 35k in the afternoon in shorts, jersey, arm-warmers

___________________________________________
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 [realAlbertan] [ In reply to ]
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Wu: 200 fr/100 b/100 fr/100 br, 100 k, 200 p

6 x 50 band w paddles, this is hard as hell. Im not sure if it's worthwhile or not but after reading some threads I decided to try it w a cap w a hole in the top. I found myself trying to really trying to keep up the turnover to keep my legs up.

50, 100, 150, 200, 250 on 1:20/100
100 ez
250, 200, 150, 100, 50 on 1:20/100
100 ez
2 x 200 p, 2:30, 2:20
100 ez

3300 scy

__________________________

Oh yeah!
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Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
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Strap a 5lb weight to the band:-)

___________________________________________
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 [realAlbertan] [ In reply to ]
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I feel like I am hitting a wall - had a very tired last few days...
Having a hard time at the pool too - the 'hidden gem' is not so hidden any more & it is difficult to get some good sessions in when we are having these 30+ (86F+) degree days...

Feb 3rd:
AM: 45 minute run
PM: 1200 w/up inc 4/3/2/1
Main set was going to be 15x100. Ended up doing 3x100 w/10 seconds rest. Pulled the pin due to over crowded pool & me generally having a sook
1600 pull easy, fighting my way around breast strokers & people kicking without fins, whilst wearing cut off jeans in the fast lane
3100 LCM

4th Feb
130k ride followed by a 20 minute open water swim in the bay - not far from where the Ironman (in Melbourne) will start. Beautiful conditions.

5th Feb
4/3/2/1 warm up & felt absolutely awful
1000 easy pull
GOT OUT!
2000 LCM

PM: 12k run

One day off since Christmas & it's finally taken it's toll. I have already hit race weight 7 weeks out & am having today off as a result.
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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Sounds like some rest is order. Maybe only 6 days next week as well. Just moniter the old intake (I'm well over race weight right now but am slowly inhing towards it..., 5 kg by june). Are you burning the candle with respect to sleep as well?

___________________________________________
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 [realAlbertan] [ In reply to ]
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realAlbertan wrote:
Sounds like some rest is order. Maybe only 6 days next week as well. Just moniter the old intake (I'm well over race weight right now but am slowly inhing towards it..., 5 kg by june). Are you burning the candle with respect to sleep as well?

Trying to get as much as possible, but haven't had a good run of it in the past week or two. The day off today should help..
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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I'm feeling tired too... haven't taken a day off since Jan. 1. Course I don't do as much as you other Fishes/STers but for me that's pretty much HTFU kinda stuff ;-)

Meet today... interesting combo. of a little too much to drink last night and an hour delayed start w/ frigid air temps turned out better than I expected. Starts felt/looked better than last meet.


50yd Free - 25.75 One breath down/back (.15 slower than last meet, okay w/ that for now considering I wore my practice suit, etc.)

100yd Fly - 1:11.65 Went out too strong and suffered towards the end. 1st time I think I've done that event. Would do it again. Did I say that?

100yd IM - 1:06.54 All felt great but backstroke... had to catch up on breast and free.

200yd IM- 2:27.72 Again, my backstroke really blows. Felt happy w/ overall time but geez my backstroke stanks.

Bailed on 100yd Free... too cold, too many margarita's. blah blah blah. That's when I decided I need some more zzz's, more H2O and a lighter week.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Outdoor meet?

___________________________________________
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 [realAlbertan] [ In reply to ]
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Indoor but it was so chilly. It was only in the teens this morning so I think the pool area just couldn't keep up w/ the heat. Last year it was the opposite... crazy warm. But the pool temp was great for racing!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Seems like that with large buildings here as well, and we get some wild temp swings in Southern Alberta. Nothing like -30C one day and +5 the next

___________________________________________
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 [realAlbertan] [ In reply to ]
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That is crazy, did I read that you rode outside? I was shocked to read that with the temps you have been having! One of my favorite sayings about New England is, "If you don't like the weather in New Enlgand, wait a minute."

Thank you for the link to the breaststroke pull out... that was good. I realized I may even be rushing the start of my pull out by watching that video. Lot's of work to do!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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No problem... that's where I had always snuck a Mini dolphin kick in IM races, now its legal I give it a nice snappy kick. It can get really cold here like the rest of the prairies, but since we are on the edge of the Rockies we get warm Pacific air (minus the moisture) that manifests as a warm dry wind, its called a Chinook (pronounced shin-nook). The crazy thing is that Chinook can make te daytime high temp happen at any tie of the day or night

___________________________________________
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 [monty] [ In reply to ]
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Nice meet report, I think you sure did get your $$ worth. Nice job to the both of ya's!
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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I'm just discovering the challenges and started adding data to the training log ... my 2012 goal is to hit 500 miles ... so I swam 65,600 yds in Jan but did not sign up for the Jan challenge.

So ... added in the weekly 4 x 400 IM for the Feb challenge.

1 x 1400
4 x 400 IM w/15s rest
200 WD

3200 scy
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Rocking splits!
Interesting about the air temp there.

5.5 mile run + 1600 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 [HalfSpeed] [ In reply to ]
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2/6:

(the Gint's win appears to have kept some out of the pool at 5am)

1000 w/u

4x75 on 1:15
100 on 2:00
4x75 on 1:10
100 on 2:00
4x75 on 1:05
100 on 2:00
4x75 on 1:00
100

A couple of block starts to see if my shoulder doesn't complain: there's a meet this weekend that I might partake of.

2600 scy

----------------------------------
"Go yell at an M&M"
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