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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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PFO letters always suck

___________________________________________
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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don't sweat it. Things have a way of working out for the best.

Such a Bad Runner
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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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2/14:

1000 w/u (13:30)

10X100 on 1:20 (all 1:10-11)
ez 100
3x300 on 4:30 (all 3:37)

3200 scy

----------------------------------
"Go yell at an M&M"
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Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
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20x200 on 3:00...swim, pull, paddles (repeat for the 20)....2:35 for the swim, 2:30 for the pull and paddles (averages), some slower, some faster

Went on 3 as this allowed for a little most rest...another big week of training coming.

4000scy
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Re: Team 4 x 400 IM: February FISH [SBR_bestgoodbad] [ In reply to ]
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Thanks.

9 mile run (71:34)
1700 yd swim:

500 w/u
4 x 100 on 1:40
100 kick
4 x 100 on 1:30
150 kick
150 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 [tigerchik] [ In reply to ]
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I'm not fast by fish standards, but I took another 6 seconds off of my 400 SCM PR. Was stagnant for a couple months but it's now down to 5.44. All open turns (my dirty little secret of swimming).

Hoping to keep knocking it down throughout the year!

speedySTATES
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Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
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Valentine's Day Workout = BIke 3 x 10' FTP intervals, 10' @ 80% + Swim Monty's suggested set.


Love really burns.

// 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 //




Modified for meters, terrible kick, and some breathing at the interval wall. I really enjoyed this workout... it's on my calendar for early March. I can push it harder next time. Just focused on surviving today... all whole stroke, no drills or DQ's. Thanks Monty.



400 Swim @ 6:30 (5:40ish)

400 IM @ 7:30 (6:45)

400 Pull @ 6:30 (5:45)

400 IM Kick @ 9:30 (9ish? used kickboard)

2 x 200 Swim @ 3:30 (2:45's)

2 x 200 IM @ 3:30 (3:10ish?) This was hard... don't know how I went under 2:30 at a recent meet. Rested I guess. I love rest.

2 x 200 Pull @ 3:30 (2:45's)

2 x 200 IM Kick @ 4:00 (just kicked)

4 x 100 Swim EZ @ 2:00 (1:30's EZ)

(3600m)





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Re: Team 4 x 400 IM: February FISH [fartleker] [ In reply to ]
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Sweet! It's always nice to drop time. Keep crankin' it out.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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2 x 200 IM @ 3:30 (3:10ish?) This was hard... don't know how I went under 2:30 at a recent meet. Rested I guess. I love rest.

Great job there on the set, but if you go under 2;30 for 200IM SCM, they you are faster than i am, and you definately need to pick up the pace there girl..And don't forget next time to do the 100's at the end, that is where i have to toughen up, going from that last 100 free right into the 4x100 IM's on short rest was the killer for me.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Quote:
Modified for meters, terrible kick, and some breathing at the interval wall. I really enjoyed this workout... it's on my calendar for early March. I can push it harder next time. Just focused on surviving today... all whole stroke, no drills or DQ's. Thanks Monty.



400 Swim @ 6:30 (5:40ish)

400 IM @ 7:30 (6:45)

400 Pull @ 6:30 (5:45)

400 IM Kick @ 9:30 (9ish? used kickboard)

2 x 200 Swim @ 3:30 (2:45's)

2 x 200 IM @ 3:30 (3:10ish?) This was hard... don't know how I went under 2:30 at a recent meet. Rested I guess. I love rest.

2 x 200 Pull @ 3:30 (2:45's)

2 x 200 IM Kick @ 4:00 (just kicked)

4 x 100 Swim EZ @ 2:00 (1:30's EZ)

(3600m)


Et tu, sweet_wtr?
Last edited by: SH: Feb 14, 12 16:30
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Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
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//Great job there on the set, but if you go under 2;30 for 200IM SCM, they you are faster than i am, and you definately need to pick up the pace there girl.//

Should have noted that I went 2:27 SCY... def. not SCM and def. not faster than you Monty! But I still think I should pick up the pace ;-) Next time I'll make sure I sneak those 100's in. Who doesn't love a 100 IM even when you're complete toast! (edit - even if it is 4x around!)
Last edited by: sweet_wtr: Feb 14, 12 17:53
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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//Et tu, sweet_wtr? //

not sure what you mean.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Yeah, sorry, it was a bit obscure.

It's just that, well, you were the "50" girl and now you are doing nut-so, crazy distance workouts like many of the other characters on this thread. =)
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Re: Team 4 x 400 IM: February FISH [fartleker] [ In reply to ]
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5.7 mi run
2200 yd swim (600 w/u, 5 x 100, 5 x 200, 100 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 [SH] [ In reply to ]
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SH wrote:
Yeah, sorry, it was a bit obscure.

It's just that, well, you were the "50" girl and now you are doing nut-so, crazy distance workouts like many of the other characters on this thread. =)

Were?! Ouch... I'm still the 50 girl you speak of, don't ring the alarm bells. Maybe I'm just trying to fit in here on ST and earn a little cred. Haha
You are correct with this nutty distance stuff, I think lack of sleep has impaired my judgement :-) I've got a sweet sprint set planned for Friday, ah the joy.
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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I've been pushing shorter/faster intervals with more rest lately and it's just as hard, if not harder than the crazy long distance stuff. I'm sore enough I didn't swim yesterday (I ran instead, like that helped recovery... pffff). Got back in this AM and went easy...

10x100 alt s/k easy no-stop
5x200@3:00 2:20/:22/:20/:26/:21
100 kick 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 [sweet_wtr] [ In reply to ]
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Well the distance and IM peer pressure was too much for me today -- I did 18 200's. I don't swim with a club on Wednesdays. With no one to compete against, I am only pushing off the wall with one leg or hardly at all with both legs. I'm trying to heal a nagging calf strain so I can start running again. Working my turns in practice has really slowed down the healing process.

300 warmup
150 kick -- still warmup
6x200 -- 100 breast pull/ 100 breast kick
6x200@3:30 -- all IM (2:55-3:00)
6x200@3:00 -- all Free (2:43-2:48)

4,050 scm
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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I guess it's debatable what is more painful--shorter and fast or longer--I find sustaining a similar pace on a given work/rest interval with 200s to be much harder than 100s or 50s. But hey that's just me. The long fly stuff is the killer, I need a full minute before/after a 100 fly to really get ready/recover.

wu: 300 sw, 300 p, 300 k w/fins, 100 sw

main:
6 x 200 @ 2:50 (2:31 avg)
2 x 200 p @ 2:50 (2:30, 2:25)
400 k w/fins

3000 scy

__________________________

Oh yeah!
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Re: Team 4 x 400 IM: February FISH [duffman] [ In reply to ]
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It's amazing how much faster one can swim when you have others working out with you.

600 swim
3+ minutes of getting the guys squared away
4x (100 (50k/50s) on 1:50 + 100 (25fists/25swim) on 1:35 + 100 build on 1:50 + 2x300 #1 paddles on 4:15 #2 paddles and buoy on 4:30)
100s Averaged 1:38/1:25/1:17 and 300s (3:59-4:02, 3:56-3:58, 3:55-3:57, 3:53-3:52)
200 cool down

4400 SCM in 1:11.40


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Well the distance and IM peer pressure was too much for me today //

Welcome to the dark side..Really though, you swim faster than i do, you should be loving these sets..

Haven't done a thing for 3 days now since the camp started, but got away at lunch while a huge snow storm apparoached. Got to the pool and it was snowing as low as 2200 ft. but lifeguards said no one called so i got in a quick 2400 before they closed the pool.

10x200- 5swim@3;00/5pull@2;45- 2;42 to 2;27
4x100 brst/free@1;45/1;30- 1;34/1;32/1;18/1;16
2400SCY
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Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
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5x200 warm up on 3 minutes

11x200 pulling, coming in around 2:25-26, all on 20 seconds rest

rest for a minute then 500 with paddles in 6:20 (arms started to not like me)

300 cool down

4000 scy


Did a 7.2 miles run earlier in the day
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Re: Team 4 x 400 IM: February FISH [Counselor] [ In reply to ]
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Morning:
5 easy miles on treadmill (8:00/mi)

Noon:
2 x 500scy w/1:00 RI (7:07,7:12)
10 x 100 w/:10 RI (1:19 - 1:23, most were 1:21 &1:22)
1 x 500 w/d (7:31)

Afternoon:
Flight to Boston

Night:
Dinner with my niece.

What I do: http://app.strava.com/athletes/345699
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Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
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A bit of snow on Saddleback this AM

I'm still taking it easier than usual. Just general soreness all over.

500 s w/u
4x25 br sprints @:10 RI
4x50 br sprints@1:00
4x75 fr sprints@1:00
4x100 fr sprints@2:00 1:06/:07/:07/:06
4x100 IM@2:00 1:20/:22/:22/:18
100 fr 1:04
200 s/k cool
(The sprints weren't really much of a sprint effort until the 100s)

2200 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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Got up at 5:45, got dressed, sat on toilet, packed work shirt and lunch, rode bike 14mi to work, worked 9hrs, changed into bike clothes, rode 3mi to Y,

500 wu
7x200/:20s rest, ~2:35-2:38
50 cd
starting to feel better with few weeks of regular swimming

caught ride home with wifey who ran at Y while I was swimming, made dinner (wife tired from run), ate dinner, walked 1/3mi with dogs, took out the trash, read a book, slept

...its a swim thread guys, no biking/running workouts allowed! (comment not aimed at you HalfSpeed)

------------------------------------------------------------
some days you're the windshield some days the bug
Last edited by: unclerock: Feb 16, 12 9:38
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Re: Team 4 x 400 IM: February FISH [unclerock] [ In reply to ]
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//...its a swim thread guys, no biking/running workouts allowed! (comment not aimed at you HalfSpeed) //


SHOOT! I was just about to write I didn't swim and did Hot Yoga instead. After the post office I picked up some raw milk and am now headed to the dump before school pick up. I also wanted to share that I'm wondering about the big Plantar F word... think I may have it. Too much butterfly maybe? Lost some sleep over it... mind wandering about how it will affect my swimming. :-P on you Mr. Plantar F.

Gearing up for a grass roots sprinter set tomorrow. Now that's more like it.
Last edited by: sweet_wtr: Feb 16, 12 10:34
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