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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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I just try to focus on forward motion... the tightest/easiest/quickest forward motion with my arms/elbows/hands driving forward while my heels touch as I finish my kick. I think about driving forward with the hands on the recovery, not up or down, just forward. I think I do have some sort of arc as well. Not sure if that is clear either.
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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//could I get an explanation of the drill please? //

the shifting drill? it might make more sense if you think of it as a sail boat. the best way i can explain it is the following...


1. start off doing a 6 kick switch drill while sculling with your lead hand, head in neutral position in water, breathing when necessary
2. after a 3-4 count while keeping your lead arm out front sculling, start your recovery stroke with your relaxed arm/hand and pause with your bent elbow a few inches in front of your head. you'll still be on your side, you'll still be sculling with your lead arm and you're recovery arm will look like a sail on boat... pausing before entry. you will be kicking while doing this. (i felt it a lot in my legs during this portion of the drill)
3. after a 3-4 count begin your pull and your recovery arm enters the water and begin all over on side 2.

hope that makes sense!
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Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
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Are you saying that Master's World's is in Montreal in 2014?! If so that could be very fun and doable as I'm in New England and always wanted to go to Montreal ;-)

Happy Birthday to your whole family this month... hope you don't have a slice of cake for each birthday, that could set you back in the pool. (wink wink).
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Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
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//Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. You might want to try it too steve, although you seem to be on a breastroke tear lately. Goal was 12x400's in sets of 4, descending each swim in each set, holding the same interval. I made it to the 1st one of the last set, then had to punt and only got in 11 of the 12.

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY //



Thanks Monty! I'm going to try this with the modified times you suggested for Duffman, i'm also in scm so more modification there. Tomorrow I have the Drop Out 50's on the menu so maybe mid week for this doozie of a workout. Appreciate it.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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http://www.montreal2014.com/index.php?lang=en

For some reason, the longest race in he pool is 800 not 1500 but here is a 3000 OW in the rowing basin

___________________________________________
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 great! are you planning on going?
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Hell ya. I'll be there.

___________________________________________
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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putting it on my calendar. sweet.
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Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
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monty wrote:
Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. You might want to try it too steve, although you seem to be on a breastroke tear lately. Goal was 12x400's in sets of 4, descending each swim in each set, holding the same interval. I made it to the 1st one of the last set, then had to punt and only got in 11 of the 12.

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY

Saw i was not going to make the 100 IM's with such short rest on that last 100 swim, so punted and at least did the other parts on the correct intervals, but could not descend anymore.. I really liked this workout as it challenged me to failure, and now i have a goal next time to make it..Of course adjust your intervals to suit your own skills..THe entire workout was straight through, no breaks between sets. Perhaps a minute rest there would have gotten me to the finish, but i like failing at the end of sets, feels like i got my monies worth. (-;

If I do a 4800IM, you will be the first to know. =)
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Now come on, it really is not that bad. Only 300 of each stroke in the entire set, the rest is free, pulling, and some kicking..You know when i say it like that, it even sounds easy, now why didn't i make it?? Guess you can make just about anything hard if you either go fast enough, or swim on a tight interval. At least this set you get to come down in distance each set, but then you deal with less rest, a true kunundrum...(-;
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Agree on your point about posting the results. Our Jan 29 meet results went up in preliminary fashion on Feb 7. Sheesh.

Such a Bad Runner
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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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Hell hath no fury like a woman scorned
The school at which I am student teaching has winter carnival this week. Today's theme is Ugly Sweater Day.
Last week, I got a letter from the Stanford Ph.D. program that they don't want me.
I am wearing my Stanford sweater today.
(6 miles easily + 2000 yds in the fishbowl.)

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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TC don't read too much into that letter from stanford. I applied to their phd program also a few years ago and got rejected too, but then later got a postdoc offer from them (that I ultimately didn't take). These days funding is tight everywhere and most likely that's part of the issue. good swim today

Wu: 500 as 200 sw/100 bk/100 bk k/100 sw

Main:
5 x 100 @ 1:30, 50 ez @1:00
4 x 100 @ 1:25, 50 ez @1:20
3 x 100 @ 1:20, 50 ez @1:20
2 x 100 @ 1:15, 50 ez @1:30
1 x 100 @ 1:10, 100 ez

All around 1:12/13, last 1:08

2300 scy n 45 minutes

__________________________

Oh yeah!
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Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
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Thanks. I didn't expect to get in there but am still disappointed. I am slowly getting over it.

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 [duffman] [ In reply to ]
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As fate would have it, the coach made today a stroke day...

500 free warmup
12x50 kick
4x250@4:00 -- 50 free, 50 stroke, 50 free, 50 stroke, 50 free Stroke order: Fly,Back, Back, Breast, Breast Fly
(ave: 3:20). Last one all freestyle: 3:08
4x100@1:30 (ave: 1:16)
14x25 -- 4 fast, 1 easy, 3 fast, 1 easy, 2 fast, 1 easy, 1 fast, 1 easy.

2,850 scm

IM's -- dangerous at any speed.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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If I think 'forward' as you suggest on the fly, I can go pretty fast, probably as fast as my freestyle. But I could only do a 25 like that, then it all falls apart. I can go longer if I emphasize the body ripple that starts on entry, flows down the body and out the toes. If I more-or-less exaggerate this motion by dropping my shoulders quite deep under the surface, I can go longer.. how long? I don't know, never tried.

500 w/u
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:10RI
100 s good effort 1:05
200 s/k cool

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 [tigerchik] [ In reply to ]
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Awwww, bummer TC. You still have San Diego and Berkeley, right?

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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San Diego, Las Vegas, and Georgia.

Berkeley fell through - mistake on my end - applied to a program that doesn't actually exist... long story.

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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Did the 50 Drop Out set today. Completed 21 of them and just touched at the interval. Prob. could have done another but would have cramped and drown. Did this in scm, started on 1:00 and made it to the :40 interval. Swim buddies yelled out the intervals at the end b/c they finished earlier.

Warm-up (1,000)
200 lazy - 200 Swim / 200 Kick / 200 Drill (alt. FTD and Sail Boat Drill by 25) / 200 Swim
*Still trying to focus on 4 butterfly kicks off wall, that's tough for me.

50 Drop Out Set

100 Pull w/ Kick Board btwn legs... strange but the group was feeling frisky after the drop outs.

Monty's set on the menu for tomorrow... already mentally preparing. Trying to recruit a buddy to swim with for this one!

(2150m)
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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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... and no San Diego State ... that letter just came.

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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Shooooot!!!!
You should come to the west coast for a vacation, anyway... see some of your ST buddies. :-)

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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Monday 13th Feb - the day after the long course.

Went to the pool feeling a bit like a tin man, getting in the water was best thing I could have done. Felt refreshed after it.
Long slow 'recovery' type session.
1km warm up (400/300/200/100).
3x800 pull with 45 seconds rest. 13.16, 13.17 & 13.22.
Focus on technique & not going into 'the red'.
100 very easy
3500LCM
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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// Monday 13th Feb - the day after the long course.

Went to the pool feeling a bit like a tin man, getting in the water was best thing I could have done. Felt refreshed after it.
Long slow 'recovery' type session. //

That's great you got to the pool, glad you felt refreshed. Great race report by the way. Keep on keepin' on!
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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sweet_wtr wrote:
// Monday 13th Feb - the day after the long course.

Went to the pool feeling a bit like a tin man, getting in the water was best thing I could have done. Felt refreshed after it.
Long slow 'recovery' type session. //

That's great you got to the pool, glad you felt refreshed. Great race report by the way. Keep on keepin' on!

Thanks.
I reckon the swim helped me a lot in terms of recovery & gererally feeling good.
Of course - knowing you have a long race coming up in 6 weeks certainly does wonders for motivation.. ! :)
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Re: Team 4 x 400 IM: February FISH [NAB777] [ In reply to ]
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I finally got back in the pool today. My last swim was on Wednesday.

5 x 500 scy on 1:00 rest. (7:12, 7:04, 7:04, 7:18, 8:00)
I was winded by #4 and #5 was 550scy. Finished it up with a hard 50 (:35).

On a better note, I was able to restart my running on Saturday with an easy 5 miles on the treadmill. I'm just doing 5 easy miles a day until next week.

What I do: http://app.strava.com/athletes/345699
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