Login required to started new threads

Login required to post replies

Prev Next
Re: April Fish [tigerchik] [ In reply to ]
Quote | Reply
This morning (I'm doing more swimming this week due to a slight taper, or at least more frequency)

600 swim
4x150 fins 100k/50dr
Main Set
8x50 fast on :60 held :31-:32
400pull/paddles on 6:00 cruise
6x50 fast on :60 held :33
300pull/paddles on 4:30 cruise
4x50 fast on :60 held :32
200pull/paddles on 3:00 cruise
2x50 fast on :60 both :30.xx
100pull/paddles cruise on 1:30
100ez cd

This was surprisingly hard and now I'm tired

"Don't you have to go be stupid somewhere else?"..."Not until 4!"
Quote Reply
Re: April Fish [abrown] [ In reply to ]
Quote | Reply
Looks like I'm not making the month's challenge. I took a few days here and there away from swimming. Oh well.
I'm, also now 10 miles behind on FLOG. Oh well.

500s 6:18
5x100 various kicks
pyramid[50/100/150/200/200/150/100/50]
:34/1:09/1:47/2:20/2:19/1:44/1:07/:32
200 s/k cool

2200 sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: April Fish [HalfSpeed] [ In reply to ]
Quote | Reply
Time to start doing a few long workouts:
Wed:
650, 50 sprint
700, 50 sprint
Etc. up to
1100, 50 sprint

100 warm down
Total= 9300 yards
(Longest workout since 1991)
Quote Reply
Re: April Fish [dirtymangos] [ In reply to ]
Quote | Reply
I finished my spring swim season, and am going to do some OW swimming and some triathlons this summer.
My swimming was fast, but I was not in really good threshold or endurance shape. So... Going to put in some longer workouts and some tempo stuff.
Today with the masters group...


300 warmup
300 pull
200 kick
12 x 50 @ :50 4x(fly/back, back/breast, breast/free)
200 kick
12 x 50 @ :50 alt back and free
200 kick
6 x 100 @ 1:30 best average (pull)
200 warmdown

3200 scm
Quote Reply
Re: April Fish [HalfSpeed] [ In reply to ]
Quote | Reply
it's the end of the month so I updated my FLOG. I am 40 miles behind...

3 mi bike to work, 75 min on the stairmaster, 2000 yd swim. same set as yesterday without the fly/back set at the end

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
Quote Reply
Re: April Fish [dirtymangos] [ In reply to ]
Quote | Reply
That is a lot of swimming. Going to Kona again this year or are your training for a qualifying? Oh and how did you marathon workout?

I swam in SCY with a few of the QT2 (ehhh google it if you care) Pro Team. We had a fun time

Main set was:
5 x 200's on 2:40 descend 1-5
100 recover
10 x 100's on 1:15 descend 1-5 and 6-10.

I got started at 2:20 on the 200's and got down to 2:09

I did the 100's as 75 free/25 back. Went 1:01 on #5 and #10 (Didn't do the 25 back on those)

In total swam 3600 yards in about 55 minutes...
Quote Reply
Re: April Fish [ajthomas] [ In reply to ]
Quote | Reply
ajthomas wrote:
That is a lot of swimming. Going to Kona again this year or are your training for a qualifying? Oh and how did you marathon workout?

I swam in SCY with a few of the QT2 (ehhh google it if you care) Pro Team. We had a fun time

Main set was:
5 x 200's on 2:40 descend 1-5
100 recover
10 x 100's on 1:15 descend 1-5 and 6-10.

I got started at 2:20 on the 200's and got down to 2:09

I did the 100's as 75 free/25 back. Went 1:01 on #5 and #10 (Didn't do the 25 back on those)

In total swam 3600 yards in about 55 minutes...


AJ what kind of times do you post in your OW swims? I'm assuming sub 20 for Oly and sub 50 IM swim?
I'm always interested to see how pool speed translates to OW with faster swimmers. A 2:09 scm is freaking flying. That translates to a 1:56 scy 200 and from a push! The only people I know around here capable of that are on the D2 squad.

Nice work ouch my lung burns from here reading that!
Last edited by: tigerpaws: Apr 30, 15 12:58
Quote Reply
Re: April Fish [ajthomas] [ In reply to ]
Quote | Reply
I am still planning on doing Isoman.
(That's the English long course race with the 11000m swim).
That is why I am ramping up the swim volume.

I have an 11,000 yard workout planned for
Saturday.
The 9000 yard workout was not as hard as one would expect.
Although I was NOT swimming fast for the last 3000.

The marathon went badly. I was on pace for 2:49 (goal) until mile 21. Then I had a huge blow up and came in 7 minutes off pace.

Isoman will be my "long race" for the year.
I will also be at AG worlds in Chicago.
Quote Reply
Re: April Fish [tigerpaws] [ In reply to ]
Quote | Reply
That workout was in yards not meters. But I do usually swim in scm. Anyhow I will answer your questions: never done an IM and quite honestly I do not think I have ever been beaten in an age group wave. I have been beaten in an elite amateur waves and by pros. The last race I did Balaczs Csoke ( thread going on about him) beat me by 1:20 in a 1700m swim (don't ask). I have won swim primes with cash prizes quite a few times but never more than $100.

Based on times of other swimmers I know I think I will go about 17:50 at age group nationals if I do it this year.
Quote Reply
Re: April Fish [JasoninHalifax] [ In reply to ]
Quote | Reply
Tried your 50's IM set this morning, was a good set, thanks! The 50 breast third time through was tiring,

500 wu
6 x 200 @ 3:00 desc x 3
3 x (50 fly, fly/bk, bk, bk/br, br, br/fr, fr, fr/fly) @ 1:00 (came in :34 - :45 range, depending...)
100k cd

3000 scy

Will try the 40x50 set next swim (Sat?)

------------------------------------------------------------
some days you're the windshield some days the bug
Quote Reply
Re: April Fish [ajthomas] [ In reply to ]
Quote | Reply
Dang ouch. Good luck at Nats!
Quote Reply
Re: April Fish [ajthomas] [ In reply to ]
Quote | Reply
AJ - if you don't mind me asking, where did you swim in college and what are your PRs? I'm always amazed by your sets and I'm curious.

Massive props to you on some extremely impressive swimming.

Part two of the question is - do you have any suggestions on how to lay out a weeks workouts for swimming? I'll have a lot of time to swim when school ends in a few weeks. Planning on doing an extended block of 6x/week, while still biking and running. Any input you've got would be great fully appreciated. Specifically, on how to improve get out speed to find feet. I'm too late a starter to be able make the pack without feet.

"Don't you have to go be stupid somewhere else?"..."Not until 4!"
Quote Reply
Re: April Fish [abrown] [ In reply to ]
Quote | Reply
300 swim warmup
200 pull warmup
100 kick warmup

12 x 50 @ 50 (I don't even remember)

4 x 100 @ 1:25
1 x 100 @ 2:00
3 x 100 @ 1:20
1 x 100 @ 2:00
2 x 100 @ 1:15
1 x 100 @ 2:00

12 x 25 @ 30 (every 4th one fast)

600 -- 200 OW race start pace 400 OW race pace rest 30 seconds at end
100 -- slow
400 -- 150 OW race start pace 240 OW race pace rest 30 seconds at end
100 -- slow
200 -- 100 OW race start pace 100 OW race pace rest 30 seconds at end
100 -- slow

4200 scm
Quote Reply
Re: April Fish [abrown] [ In reply to ]
Quote | Reply
hey man that is really nice of you. Not one to deflect a compliment but I assure you Jason, Mangos, Albertan and OptimalAdrian are equal or in some cases a lot more accomplished than me! And there are others too...

My best event was the 50M Free. I went a 24.3 in the late 90's. That was pretty fast back then, but not a trial cut. I swam at Kalamazoo and went a 47.7 in the 100 free. The one thing was I was near the same level at every freestyle event. In the dual meet season I did the 50 in 22.5 and then did the 1000 the next day in 10:28. The one thing I have going for me is all that was nearly 20 years ago and I think I am still pretty darn close to that. I am sure I can go under 10:40 in the 1000 though I would have to be shaved...

I don't really have a good answer for you on how to lay out one week of swimming. But I can tell you this: I have to have a training goal. And I obsess over accomplishing it. Probably in a slightly neurotic unhealthy way. Right now my goal is to do 20 x 100's on 1:30 (changed it from 1:35) and go 1:12 or better on all of them. I will do some staple sets to get into that kind of shape. Those staple sets in order of intensity:

24 x 25's hard/ez where I go :14 on the 12 hard ones.
20 x 25s on :30 holding :16 on all of them.
Lots of 50s on :50 aiming for :34/:35 on all of them
24 x 75s on 1:15 @ :54 or better.
20x 100's on 1:25 holding 1:14/15
2 x (10 x 100's on 1:20) holding 1:14/15 but with a break at 10
10 x 200's on 2:48 (not a typo) negative splitting all of them and coming in around 2:36

These are the main sets for any given workout. I would never (!!!) do 2 sets like that in one day!

How to put that together in a cogent fashion...I don't know. I am not experienced enough coach to do that for any athlete besides myself. I assess how I feel and do what makes sense for me that day. But there are 7 good sets up there and you can build a decent routine and I think these sets are going to drive me to being successful in my goal.

On to MAY!
Quote Reply
Re: April Fish [ajthomas] [ In reply to ]
Quote | Reply
Thanks for the response!

I definitely understand the need for training goals. I swim scy, and would like to be able to do 10x100 on 1:20 holding 1:10ish by the end of the summer. Breaking 60sec for a 100 free would be a nice accomplishment for me as well.

I really appreciate you laying out some sets here - I will have to give these a shot. I can probably do some of the intervals you put down - in yards. Meters? No way!

Thanks again, time to go to the May thread!

"Don't you have to go be stupid somewhere else?"..."Not until 4!"
Quote Reply

Prev Next