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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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My head is spinning... wha, wha, what????

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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Just being silly with unclerock, although that has been my day so far.
I like keeping' this thread swim related too. Wasn't that the gist of his post?
Or were you questioning the sprint set? wink wink
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Thurs 16th Feb
AM: 35 minute run
PM - Swim until cramp..!

1100m w/up - 400/300/200/100/50/50 with 40/30/20/10 seconds break

As many 100's as I could manage
Average time 1.32.1
- the first 10 with 10 seconds rest (1.32.2)
- the next 7 with 15 seconds rest. (1.32)
- Cramped!
Amazing what a difference 5 seconds can make. It allowed me to continue to hold the times I wanted.

400 pull easy w/down

3200LCM
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Re: Team 4 x 400 IM: February FISH [HalfSpeed] [ In reply to ]
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also just wanted to clarify that I was referring to plantar fasciitis. my feet have been killing me, haven't really been running, i was biking w/ intense short intervals and adding more kick to my swim sets. weird.

next time i chime in on this thread i'll make sure i haven't chugged espresso before i post ;-)
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Your post was kinda awesome - thanks for the support, I think...

Today,
500 (550?) warmup
10x200/:20s rest, alt IM (~3:00, ~2:40)
100 cd

2 day swimming in a row!

------------------------------------------------------------
some days you're the windshield some days the bug
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Re: Team 4 x 400 IM: February FISH [unclerock] [ In reply to ]
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I must have some mild form of dyslexia. Until just now, I have been reading your post name as: underclock
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Well, if you see my swim times - they're slowly winding down, so maybe an insight rather than dyslexia...

Motivation to get in the pool regularly!

------------------------------------------------------------
some days you're the windshield some days the bug
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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Drop dead type?

___________________________________________
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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// Drop dead type? //

Do you mean drop dead type of pain? Not crazy but waking up at night needing to flex feet, sore to the touch, etc. Even walking on the pool deck after swimming I notice it. Trying to stretch calves and roll feet more, laying low running and heading to a PT on Tuesday... if that's what you mean.

Not drop dead espresso. Had a soy chai w/ a shot of espresso, i try to keep the espresso decaf but maybe today I got regular ;-)
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Re: Team 4 x 400 IM: February FISH [sweet_wtr] [ In reply to ]
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I meant drop dead sprinter :)



2x
200 sw
100 k

4 x 50 @ 60 tempo

400 pull/paddles 4:52

15 x 100 @ 1:30 av 1:08-09
100 easy

2800 scm

___________________________________________
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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Summarizing a couple of days:

Tue main set: 15x50 "all out" @ :20 ir, 200 easy, 10x25 "all out", 200 easy, 15x50 "all out"
Wed main set: 6x{ 100 "fast", 200 "easy" }
Thu main set: 2x{ 8x50 IM order, 4x100 IM, 200 IM }

Thu had to be the most fly I've ever done in a session. Wish I knew what the hell I was
doing with that stroke :(
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Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
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Care to post a video?

If you upload it as unlisted, you can pm the link to Monty and myself. It can be our dirty little secret.

___________________________________________
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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9.5 mi run
1050 yd swim. Not enough to sooth a sore soul.

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 [realAlbertan] [ In reply to ]
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If your willing to provide video feedback, I'm willing to post. I'll see if I can
swing some video at practice today. I suspect that my form on everything
other than free is horrible, but fly sticks out most because the bad form
makes it so tiring.
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Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
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500 warmup
8x50 kick

Straight thru
2x125@1:55
2x125@1:50
2x125@1:45
2x125@1:40 (1:28ish)

8x50 kick

Straight thru
2x175@2:40
2x175@2:35
2x175@2:25
2x175@2:15 (2:02ish)

200 free easy

40x50 some hard, some easy, some on :45, some on :50. I just followed along 5 sec back.

5900 scm
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Btw... just for the fish thread, one of my club coaches told me this morning that a famous 41 year old triathlete will be at Masters Nationals this year.
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Re: Team 4 x 400 IM: February FISH [tigerchik] [ In reply to ]
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this week's 4x400IM as warmup 200 mixed, 7:25, 7:38, 7:29, 7:25 wd 200. Perceptibly faster than the last set, every little helps. When swimming fly and going slower than the waves I'm making, it's a bit discouraging..
otoh having swum 4days/week for the last month, actually have become faster on all sets. who knew ?
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Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
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Okay, drop dead sprinter, got it.

No more espresso for me folks.

Giddy Up Friday Set - Friday taper set for Sunday meet.

5 x 100 @ 1:45 plenty of rest
4 x 100 IM @ 2:00 (1-2 Drill, 3-4 Swim)
6 x 50 Free Drill / Swim @ 1:05 (boat drill/catch-up)
3 x 50 IM Order @ 1:05 (Fly/Back, Back/Breast, Breast/Free) Really working the backstroke pull... I'm worse than most 8 & Unders.

6 x 25 Alt. Free / IM Order
#1-4 Build
#5-6 FAST (Free no breather to the flip)

Lane Gainer - Feel the pull and feel the speed
#1 Free
#2 Fly... challenged myself mentally for this one... turned out it wasn't has bad as I thought it would be. Made it to the other end.

(1600ish meters)
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Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
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Ok, I got video. My masters coach took a bunch so I just uploaded it all.

Here's a full playlist: http://www.youtube.com/...t=PL0A172F00453FD1D7
Here's a link to just the fly video: http://www.youtube.com/...2wovoKkTIu0&hd=1

We can take it to another thread or PMs if it is too annoying to others to do a critique here,
but don't due it on account of worrying about embarrassing me. I wear spandex and a
an aero helmet in public, I can take it. My first reaction on seeing the video was:
"Am I really THAT bald!".
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Btw... just for the fish thread, one of my club coaches told me this morning that a famous 41 year old triathlete will be at Masters Nationals this year. //

Do tell? Well we know lance is not afraid of the blocks, he swam a meet with a bunch of little kids where he could have been their father. Can you say, or is it hush hush? IT might be fun to really work for a time to get in his heat, but that could be tough unless he swims the 400IM. I believe the 1000/1650/500/400IM are all time seeded and not AG, so if it is lance, anyone swimming around 5;08 could get a great shot on the blocks for posterity..
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Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
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You guessed it, but it's not a secret. I heard it from a guy who knows people in US Masters Swimming and Lance's camp, so I was a little worried. However, I decided to check up on it online. Evidently, Lance tweeted something about it a couple of weeks ago.

Anyway... as far as your idea... my understanding is that you don't have to actually produce a qualifying time to swim up to 3 events. Maybe you can just write down 5:08 as an entry time and see what happens? I've never been before, do they make you swim with no qualifying time if you can't prove it?
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Re: Team 4 x 400 IM: February FISH [SH] [ In reply to ]
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Maybe you can just write down 5:08 as an entry time and see what happens? I've never been before, do they make you swim with no qualifying time if you can't prove it? //

Yes you can just enter 3 events without making the qualifying times, but of course if you put down a 5;08 that is qualifying and you have to prove what meet you swam it at. IT is highly discouraged to enter times you cannot swim, or get close to. If you have a qualifying time, you have to prove it, so no you cannot just enter 5;08..Pretty cool though, perhaps i will have to rethink making that trip after all. I have been on the fence anyway, this might just be what i need to get off my ass and comit. Haven't seen lance i quite sometime, would be fun to catch up.
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Re: Team 4 x 400 IM: February FISH [realAlbertan] [ In reply to ]
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OK fishes, got in today with the mental attitude of doing a good one if i felt right, and had the best workout of the year! Went back to the set i posted earlier, just flipped the order a bit. 12x400's no warm up, straight through, no breaks between sets, kicking with board but no lane pulling and kicking to wall, here is how it went;

400swim@6;00/400IM kick@8;00/400IM@6;00/400pull@6;00- 5;13swim/6;53 kick/5;28 IM/5;00pull
2x200swim@3;00/2x200IM kick@4;00/2x200IM@3;00/2x200pull@3;00- 2;33/2;33swim/3;19/3;23 kicks/2;39/2;43 IM/2;25/2;27p
4x100swim@1;30/4x100IM kick@2;00/4x100IM@1;30/4x100p@1;30- 1;15/15/14/14swim/1;39/42/40/36 kick/1;18/20/24/25 IM's/1;13/10/10/08pulls

So goal was to descend each 400 as i progressed to the next set, made it the whole way except for the last 2 100 IM's. I thought i was going to even miss the interval, but slugged my way out and got back on for the last pulls. Was really surprised at my 1st 400IM, as it felt smooth and strong, guess the weights i have been doing are finally kicking in. Here was the progression of times;

400swims- 5;13/5;06/4;58
400kicks- 6;53/6;42/6;37
400IM's- 5;28/5;22/5;27
400 pulls- 5;00/4;52/4;41

Pretty happy with this set, a real break through for me. I would like to see Bo do it in SCM. You usually swim a couple seconds a 100 faster in SCM than i do in SCY, so would be fun to see if i really did as good as i think i did..Whole workout took 1;17.45.
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Re: Team 4 x 400 IM: February FISH [monty] [ In reply to ]
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//OK fishes, got in today with the mental attitude of doing a good one if i felt right, and had the best workout of the year! Went back to the set i posted earlier, just flipped the order a bit. 12x400's no warm up, straight through, no breaks between sets, kicking with board but no lane pulling and kicking to wall, here is how it went; //

Nice workout! I can't imagine moving the order around as the pull in the previous order you had seemed like a nice break from the IM... nice back to back IM work. That workout is a total 'creeper'... that's gonna creep up on you later. All good though ;-) Psyched you had a breakthrough. Can you hear that... nationals, nationals, nationals is calling for you.
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Re: Team 4 x 400 IM: February FISH [jbank] [ In reply to ]
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did anyone get back to you regarding your video? nice video and nice swimming! if you want my .02 i'll chime in.
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