Login required to started new threads

Login required to post replies

It's October - go swim (monthly fish thread)
Quote | Reply
Post your workouts.

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: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
5.3 mi easy run 50 min
775 yd swim straight (last 25 kick)

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: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Kind of surprised that I'm sore after yesterdays swim race, but looking objectively it is just because I don't do straight swims where I go out hard, push the pace, then die in the last 300 or so. Just can't simulate that in a pool, I knew it, but neglected it..

SO today did a straight 12x200 as 2 swim/1 IM kick@2;00----2 swim@3;00(2;50/2;47)2buoy@3;00(2;46/2;44)2 paddles only@2;50(2;36/2;34)2 pull@2;40(2;29/2;28) Kicks(3;48/46/40/44)
2400SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
I didn't swim today. But I hobbled through a slow, very slow 2.5 mile run. And I feel fairly good. I don't think anyone ocean swam this morning. Someone posted the huge walls of water hitting Shaw's Cove - they look about double-overhead. Now, we could get through that. Coming in would be scary, though. But many I know wouldn't even try. Supposed to calm down, so I'll be back in the swim tomorrow morning.
Grabs from video:


Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
Great pics Steve, I tried to do a surf today but the line at sano was already an hour long, and all the usual spots were packed. Beach breaks looked ok though, will probably try one of those tomorrow. Hear the swell will still be hitting until tomorrow afternoon.

How you feeling today, I bet your arms are tired!! And how about the folks that did that race as a solo, that would be a crazy long swim done as intervals..
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
impressive waves.. yes, out is relatively easy, would be spooked coming in through that..

tame pool swim, 500 moderate, 6x100IM on 2:15 at 1:43-5, 5x50 on 50s, first one hard 28s (push), rest 35-7s.

Sat 10mile hike on dirt road with dog, Sun 11 mile trails and 4000ft elevation change to 11000ft.. my bum knee wasn't happy after that..

Last edited by: doug in co: Oct 2, 18 11:25
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
I got up to go surf today, did a surf check, and drove home. Smallish, blown out, and not what the hurricane promised, but I did do my best distance workout of the last 5 years or so, guess I missed my taper; (-;

8x500- 1swim@7;15(7;02)3 pull@7;00/6;50/6;40(6;36/6;32/6;26)1IM kick@9;30(9;13) 1 pull@6;30(6;17) 1 IM kick@9;20(9;07)1 pull@6;20(6;13)

So I got in 4k in 59;23, and thats with 1k of kicking!! Super stoked as I tightened up the intervals to the point where I was just getting around 15 seconds rest, never though I would hold pace enough to match my longer rest last time I did this..
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
We still had some healthy waves at Shaw’s this morning. But, it was soooo cold! We swam a couple buoy laps (just over a mile), to play it safe. It’s break out the wetsuit time!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
Ya, not really looking like a surfable wave, but some juice for sure. SO how cold is the ocean there now? Amazing that just a couple days ago it was like 68 in La Jolla, had a feeling the hurricane was going to upwell some frigid stuff..
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
50m pool

300m easy warm up
6 x 50 on 1:00
4 x 50 on :50
4 x 50 on :45
3 x 200 on 3:00
100 easy active recovery
8 x 50 on 1:30 breath control (averaged 3 breaths per 50)
4 x 50 on 1:00 with kick board between legs
6 x 150 on 2:30 with pull buoy, paddles and ankle band
8 x 25 breath control on :45
4 x 50 sprints on 1:30
200 cool down

3800m total

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
I’d say the cove was 61ish and 64ish 300 yards out. The cove is always colder. At least I can say I swam skin in October. I’ll really have to consider the consequences of going longer tomorrow without a wetsuit.
What’s up with Mike saying La Jolla was 76°?? I agree with 68 outside, 65-66 near the beach.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
What’s up with Mike saying La Jolla was 76°??//

I haven't seen that, probably reversed the numbers(67) or was talking about air temp, but definitely not 76(now). Pretty interesting that we hit all time ocean temp highs this summer at 78+ though, has me wondering if this is the new normal...
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Back in the pool after three months of quality OWS in the lake (and Waikiki!).

Modest MS on a 1:30 base
4 x 200, 20 sr
100 easy
4 x 150, 15 sr
100 easy
4 x 100, 10 sr
100 easy
6 x 50, 5 sr

Felt horrible! Like learning to swim again.

For perspective, I’m holding 1:30 for 2.4m OWS without any trouble. Surprised to feel gassed holding 1:30 in the pool with a healthy rest interval.

Clearly my OWS is different (better) than my pool stroke. I suspect I lost some discipline on heady and body position while in the wettie. Time to rebuild.

Scott
Quote Reply
Re: It's October - go swim (monthly fish thread) [GreatScott] [ In reply to ]
Quote | Reply
and body position while in the wettie. //

At your paces that wetsuit could be worth 7/8 seconds a 100. Might that be the difference? That is a lot of time per 100, and I can totally see you cruising 1;30's with it on, and struggling in the pool to hold that interval without it. In fact, if it were not this way, something would be wrong.. Just a thought..Welcome back to the pool and fishes..
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
been absent from the swim threads as new born preemie twins take up quite a bit of time but.. did manage to get signed up for, and will be going to bermuda this weekend for the 'round the sound swim (10k). There are other options but, ill be in the 10k. Looking forward to it.
Managed over the past number of weeks...
Sept 2 -- 21,400
Sept 9 -- 14,600 (with a 3k open water that my watch failed on)
Sept 16 -- 15,750
Sept 25 -- 20,850
Sept 30 -- 18,456
Not bad totals and 5k on monday. Now im "resting" a bit.

Typically done over 4 swims per week, averaging about 75 min per practice.
Brag set from last week: 3 x through
4 x 50 on :40 "steady" -- I did to my feet with a flip holding 31s
1 x 100 on 1:30 "easy" -- breathcontrol every 5 strokes and held 108s
1 x 200 on 2:40 "build x 50" -- managed 2:12-2:14s
1 x 300 on 4 "fast" -- 3:19, 3:14, 3:11

Feeling ready. Was hoping Dev might show(?) Monty?? ha.. if anyone from ST is going, I hope to meet you there! Let me know.

daved

http://www.theundergroundcoach.com
Quote Reply
Re: It's October - go swim (monthly fish thread) [daved] [ In reply to ]
Quote | Reply
as new born preemie twins take up quite a bit of time //

Ya, I went through that too, and with a 2 1/2 year old too at the time. But I didn't get to come back for a year, so count yourself lucky..(-;


Good luck with the big swim, what a great excuse for a vacation too. And nice sprint set, you are certainly in good enough shape to attempt this 10k, just have to swim slower than you have all season..
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
monty wrote:
and body position while in the wettie. //

At your paces that wetsuit could be worth 7/8 seconds a 100. Might that be the difference? That is a lot of time per 100, and I can totally see you cruising 1;30's with it on, and struggling in the pool to hold that interval without it. In fact, if it were not this way, something would be wrong.. Just a thought..Welcome back to the pool and fishes..
A friend of mine, Lori, was at the La Jolla race and on her last swim, she decided to forego the wetsuit. She was shocked she was 5 minutes slower. I explained to her why - slicker skin and displacing less water with both float and better body position. She said she never realized it was that much, in fact she felt slower in the wetsuit. But this was a perfect A/B comparison. I think she likes the wetsuit now.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
She said she never realized it was that much, in fact she felt slower in the wetsuit. //

If I had a dollar for every time I heard that, well I would probably be in the same place as now, but with many more pesos..


I had this wild idea for next year, since I now already have the overall mens title. (-; How about a team of 60+ and we go for the overall win? But we adhere to the letter of the AG rules, use wetsuits, fins, paddles, and whatever makes you faster. I'm thinking I could hang on the feet of those high school studs with all those toys, you in?? We could call our team 60 Plus, Toys R Us!!!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Hilarious Monty! Sure, I’m in. You’ll have to wear that Water Rover 10 mil wetsuit!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
25m pool


1000m SKP(swim, kick, pull buoy)=4x(100m crawl, 50m kick with kickboard, 100m crawl with pull buoy)
4x50m, 25m climax + 25m chill with 20" rest in between
10x100m in 1'40" with 20" rest
4x25m all-out leaving every minute
4x50m cool down

2500m total
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Thanks Monty..
Yeah we are quite fortunate to even have these two! But super lucky and happy and missing any athletic stuff for this year (had plans to do xterra worlds again after getting sick last minute last year..) was absolutely worth it. With the silver lining being that next year Ill be aged up! hard to believe actually... (insert oh shit sigh here)

4K this am. IM day on wednesday.

final set was 2300 doing an odd type of ladder
200 swim 3-5-3-7 bc x 50 on 3 (did 2:24s)
150 swim as no kick, over kick, swim x 25 on 2:10 (held 152s)
100 IM strong on 1:30 (1:15s)
5 x 50 on 1:00 #2 and #4 "max" --- I did more just moderate effort but held 30-31s on the fast ones.

We went down the ladder then up but didnt repeat the 50s.
Then did that again. (kinda crazy to follow) But it really wasnt bad

DaveD

http://www.theundergroundcoach.com
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Thanks for the feedback. Sad to think the wettie is worth 8”/100Y! I’ll whittle that down.

Felt better yesterday. MS:

300 on 5:00
4 x 50 - 1 on :45, 3 easy
300 on 5:00
4 x 50 - 2 on :45, 2 easy
300 on 5:00
4 x 50 - 3 on :45, 1 easy
300 pull steady
4 x 50 - on :45
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
HalfSpeed wrote:
monty wrote:
and body position while in the wettie. //

At your paces that wetsuit could be worth 7/8 seconds a 100. Might that be the difference? That is a lot of time per 100, and I can totally see you cruising 1;30's with it on, and struggling in the pool to hold that interval without it. In fact, if it were not this way, something would be wrong.. Just a thought..Welcome back to the pool and fishes..

A friend of mine, Lori, was at the La Jolla race and on her last swim, she decided to forego the wetsuit. She was shocked she was 5 minutes slower. I explained to her why - slicker skin and displacing less water with both float and better body position. She said she never realized it was that much, in fact she felt slower in the wetsuit. But this was a perfect A/B comparison. I think she likes the wetsuit now.

The Waikiki Rough Water Swim was a good opportunity for me to test this theory. Was pleased to hold 1:30/100Y for that swim, but had some reeeeally good feet and also found the salt water offered more buoyancy than I expected (as compared to the fresh water lakes I train in during the summer here in Seattle).

So, the moral of the story for me is to bring the wettie or find some feet.

Scott
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
AM - 5 mi run 44:32
PM - 2175 yd swim

20 x 100 on 1:30
175 kick c/d
played on 1m and 3m boards :-)

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: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
50m pool

400 easy warm up
2 x 150 on 3:00
3 x 100 on 1:45
4 x 50 sprint on 1:00
straight into 100 easy
8 x 50 kick on 1:00
3 x 300 pull (pull buoy, paddles, ankle tube)
6 x 50 pull (pull buoy, ankle tube)
4 x 50 on 50 descending
4 x 50 on 45
4 x 50 on 40
100 fast
straight into 100 easy
300 cool down

4000m total

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
2600 in the ocean this morning. Tuesday, the water was very cold and so kept the swim in the cove for safety. Wednesday, I wore my T1 wetsuit top and overheated as the water improved a couple degrees. I wasn’t sure what it would be this morning so I opted for my Orca SwimRun shorty. It was fine, but I really didn’t need it as the water was a tepid 64-65. Tomorrow, back to skin only!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [Mike Plumb] [ In reply to ]
Quote | Reply
Hey Mike, welcome back to the fishes thread, good to see you swimming well. Are you really kicking 50's on the minute? That is really good for an ex runner turned swimmer, especially in meters!! Those 8 would be a hard set for me, and aren't you an old man in my AG by now? (-;

I did another 5 year best today in the 1650p. Seems like lately every few days I get another recent best in, guess all that weight loss is finally paying off!!

5x100s@1;40 warm up descend(1;25 to 1;17)
1650p time trial(500 splits, 6;13/6;07/6;04/1;49) 20;14 total time, 1;;13+ pace
3x100buoy easy@1;45(1;27/26/26)
50 dolphin(1;04)
3000SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Joined a Master's group a couple weeks ago for the sole purpose of finally being able to post in this thread instead of just reading it. Not an experienced swimmer but it's fun. This morning (as best I recall) was a short / fast day. All scy:

About 1k warmup various s, k, pull, etc
4 x (4x50 descending sendoff, 60 - 55- 50 - 45)
3 x 50 choice on a minute, easy between the flags but sprinting the walls and breakouts

8 x 37.5 (weird!) on 45s, easy between the flags but sprinting the walls and breakouts

The main set was tough, and I missed basically every interval by like 5-10 seconds. Was supposed to be 3 times through this set:
100 on 1:15
2 x 25 kick (IMO -> Fly, Back, Breast) on 30s
2 x 25 fly (sprint middle) on 30s
2 x 25 back (sprint end) on 30s
2 x 25 breast (sprint breakout) on 30s
100 (IMO -> Fly, Back, Breast) on 1:30

The faster swimmers in our group managed it, but I had to add some time. Was a good 'failed' set that provided inspiration to get up to that level for sure!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
welcome!

7 mi run, 475 yd swim (Straight, last 25 kick)

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: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
The main set was tough, and I missed basically every interval by like 5-10 seconds.//

Man, that is a lot, and basically has you doing a straight swim. IS there a lane down you could go to? Seems like then you could actually do the prescribed workout, straight swimming and getting lapped every 100 or so doesnt sound like much fun, and swimming in a group should be, as well as challenging, but makable..
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Hi Monty! That was poorly worded on my part. The lane I was in unanimously decided (easy choice really) to add ~10 seconds to each interval in the main set so that we got the same 5-10 seconds of rest that the 'fast' lanes were getting. When I said I "missed the interval" I should have said "added time to the interval" or something. I'm tired.

Having said that - do you think it's a good idea every couple of weeks to be prescribed a set where the coach knows you can't complete it? Have heard a couple others advocating this approach. They would argue that it can help motivate by showing the swimmer the level they need to be at, provides incentive to work harder, might boost confidence when down the line the swimmer can actually complete that set, etc.
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
 


A crisp 38F on the deck this morning.

Perfect for 3k steady.

Scott
Last edited by: GreatScott: Oct 5, 18 10:24
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Back to thinking about body position this morning. Watching my daughter’s club team (11-15 AG) this week and was struck by how high these kids ride in the water relative to my masters mates. Heads low, pocket breathing, high hips.

I know there is more than one piece to this puzzle, but I focused on engaging the core to keep the hips up during this morning’s swim. I think about head position frequently, but haven’t focused on using the core to lift the hips before. Occurred to me this may be necessary as we age and lose core strength.

Anyone else actively engage the core to keep the hips up? Tips or suggestions on the concept?

Scott
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
25M Pool

150 50FS/50BK/50FS
4 x 50 - (25 drill/25 swim)

6 x | 4 x 50 Pull B + Paddles + Parachute R'10
| 100 Pull + Paddles R'15

4 x | 4 x 50 fins + Paddles + Parachute on 1'00
| 8 x 25 fins FAST on '35 - less breathing possible

10 x 100 technique breathing every 3 - 2 beat kick

4750m
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
Did a hard MTB this morning, so didn't expect much from my swim, better than just a warm down though;

21x100 5swim@1;40(1;28 to 1;23) 5 buoy@1;40(1;22 to 1;19)5 IM kick@2;00(1;57 to 1;53)5pull@1;20(1;14/13/13/13/12)100IM kick(1;55)
2100SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
800 warm-up swim with snorkel.
30x100 on 1:45 (arriving 1:34-1:35)
400 kick
200 cool down
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
MTL wrote:
25M Pool

150 50FS/50BK/50FS
4 x 50 - (25 drill/25 swim)

6 x | 4 x 50 Pull B + Paddles + Parachute R'10
| 100 Pull + Paddles R'15

4 x | 4 x 50 fins + Paddles + Parachute on 1'00
| 8 x 25 fins FAST on '35 - less breathing possible

10 x 100 technique breathing every 3 - 2 beat kick

4750m

Hey Alex/MTL, I have to be downtown Montreal for work again on Tuesday. Where could I swim at lunch time.

OK, I am on a streak....it's been a month where every day I do at least one 400IM and one 200 butterfly. I am getting better at my turns and pacing the 200 fly
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
Got up this morning with a lot of family stuff to do later in the day, so surprised myself and got in at 6;30 to do a workout, that is not normal..

4x(300/200/100/100k/100k) descending intervals and descending each set 1 swim@1;35 base(4;29/2;50/1;20)1 buoy@1;30 base(4;09/2;41/1;17)1 paddles only@1;25 base(3;58/2;32/1;12) 1 pull@1;20 base(3;44/2;26/1;08) kicks @2;15 base(1;59 to 1;54)
6x50@1;00 odds fly/evens buoy easy(38's fly/41's buoy)
3500SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
4300 yd ocean swim in near 70° water ( October?). Went with Hudo who will be crossing the Catalina Channel on th 15th. We went channel crossing pace, but it was rough seas out there.
Later in the afternoon, part of my return to running, knocked out 7 miles along the San Onofre to Las Pulgas path & back at a ripping 9:56 pace. Tired.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [daved] [ In reply to ]
Quote | Reply
daved wrote:
been absent from the swim threads as new born preemie twins take up quite a bit of time but.. did manage to get signed up for, and will be going to bermuda this weekend for the 'round the sound swim (10k). There are other options but, ill be in the 10k. Looking forward to it.
Managed over the past number of weeks...
Sept 2 -- 21,400
Sept 9 -- 14,600 (with a 3k open water that my watch failed on)
Sept 16 -- 15,750
Sept 25 -- 20,850
Sept 30 -- 18,456
Not bad totals and 5k on monday. Now im "resting" a bit.

Typically done over 4 swims per week, averaging about 75 min per practice.
Brag set from last week: 3 x through
4 x 50 on :40 "steady" -- I did to my feet with a flip holding 31s
1 x 100 on 1:30 "easy" -- breathcontrol every 5 strokes and held 108s
1 x 200 on 2:40 "build x 50" -- managed 2:12-2:14s
1 x 300 on 4 "fast" -- 3:19, 3:14, 3:11

Feeling ready. Was hoping Dev might show(?) Monty?? ha.. if anyone from ST is going, I hope to meet you there! Let me know.

daved

Damn, I did not know there is an open water 10K swim in Bermuda this weekend. I'll have to keep all these on my calendar for next year. With closing in on year 1 of my tech startup (http://www.BluWave-ai.com), my time is really a premium and other than 1 long weekend to go to Tremblant with family, and both Ontario Provincials and Nationals, longish weekends, I've worked every weekend since incorporating last Oct 31st...meaning no real "away" trips....but I have my daily swim which truly allows me to disconnect from the tech world into a completely different world. I really feel like I have returned from vacation after every swim. I can't say that about biking (perhaps due to traffic on the road). When I was a runner in a true sense banging out 4 min per K constantly all the time in seemingly every workout, I would get the same feeling after my runs. So I am getting that comfort in the water.

Today I got to 903 km of swimming for the year. I am 7 days behind the 100km per month average pace with a target to get to 1200km by end of year. What is cool is that this year its doing all 4 strokes and ton of legs only...so I am really earning my 100km of month as average pace largely sucks. And the cool thing is that I even though I got run over by a bus in June, I managed to recover to the point of getting back in the pool. I was so worried when I was in the emergency that I may never be able to use my right arm again after having the back wheels of a bus pass in front of my face and over my arm from shoulder to elbow, to wrist and hands.



6 weeks later back in the water


Quote Reply
Re: It's October - go swim (monthly fish thread) [devashish_paul] [ In reply to ]
Quote | Reply
So I'm going pretty slow, not really trying to build up distance to fast as I work on my form. Basically rebuilding everything from when I broke my clavicle in May.

6x50, 2x100, 1x200m.

Been raining a bit so my swimming has been inconsistent since being cleared hot to swim.

Washed up footy player turned Triathlete.
Quote Reply
Re: It's October - go swim (monthly fish thread) [devashish_paul] [ In reply to ]
Quote | Reply
Dev,

The only pool I could think downtown during lunch hour would be at the YMCA but kinda of very expensive.

I don't know if UQAM - University pool is open to public.
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
MTL wrote:
Dev,

The only pool I could think downtown during lunch hour would be at the YMCA but kinda of very expensive.

I don't know if UQAM - University pool is open to public.

I see the Montreal Amateur Athletic Club on Peel has a 25m pool and it is in between my morning and afternoon meetings (morning meetings at McGill College and Sherbrooke, afternoon meetings at Montagne and Sherbrooke), so location is perfect....but it is $30 for a full day pass. Maybe I will just amortize the $30, and do a lunch swim and a dinner time swim, eat a late dinner in town and then drive home to Ottawa after rush hour dies out. McGill pool also appears to be an option, but more walking (that is bad for me) and time overhead....so I may just bite the bullet, pay $30, do a double and lift some weights and use the rowing machines too during my evening session.
Quote Reply
Re: It's October - go swim (monthly fish thread) [devashish_paul] [ In reply to ]
Quote | Reply
Happy Thanksgiving Monday to the Canadians!
10.5 mi run, 525 yd swim to cool off. I did 300 breaststroke to move my legs a bit differently, 200 free, 200 kick.

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: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Did an entire recovery swim workout today, no HR over a 100. Felt shitty yesterday afternoon and last night, so trying to punch my way out of it;

5x(200s@3;10/100IM kick@2;10) swims 2;55/;53's, kicks 1;59 to 1;56
500p easy(6;38)
2000SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [GreatScott] [ In reply to ]
Quote | Reply
Not sure if this has the same desired effect, but I'll sometimes throw the pull bouy in between my ankles and swim a couple laps like that during warmups. Since the head and feet are floating, my core has to be engaged in order to stay somewhat streamlined.

Whenever I think about 'engaging my core' while actually swimming unaided I either over-rotate or really shorten my stroke/glide. But focusing on a strong and in-rhythm kick seems to help 'ride high', especially when tired!
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
Lots o' yards (for me) on this Monday.

Short w/u, then:
3x this:
n x 300 @ 4:30
100 @ 1:40
-60 seconds rest-

Where n is 3, then 2, then 1

Some floating around, and then my lane swam 2x300 @ 4:20 (which I skipped)

Total for the group was about 4k, I swam 3400

Not a lot of time to talk in the pool this morning, but I did meet a couple people for the first time which was great. The week is off to a good start!
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Tired or sick?

Curious - do you check HR just on recovery swims, or use it during workouts too?
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
Tired or sick? //

I wasn't sure, wife has been under the weather lately, so I'm on the lookout for early signs. Apparently just tired, had 3 really hard days in a row for me, so no surprise. I almost never check HR in swimming, just use PE, but I did today just to make sure I was ok and not digging further. Feel good this afternoon, so back on track tomorrow. Thanks for asking....
Quote Reply
Re: It's October - go swim (monthly fish thread) [devashish_paul] [ In reply to ]
Quote | Reply
Dev, Monty et al

Next year you should put Round the Sound Bermuda on your list of open water events. Great vibe. Great course. (for me in boston, easy travel too... tho west coast is more work for sure) But, according to Strava on my garmin watch, it was 6.35 miles in 2hr 27min. ave 119/100yd which im not sure I agree with but okay. Just mean that it felt harder than that.
Was a fun swim in very salty water. Lone leader has won it 4 years a row. He swam at rutgers. As did 2nd place and his teammate in bermuda, where they train and live. I was in a group of 5 about 10min behind the leader. We had a good group going and at the last aid station i fumbled my gel and it cost me 10 sec. I didnt think I needed to panic, but I should have swum harder to get back on feet. Once i lost em, they were gone. Odd how close you can feel you are in open water but how far apart we actually were. From second place to me in 5th was about 90 sec or so. I lost a further 10meters when I had an aggressive fish of some kind nipping at me with 500meters to go. Very off-putting and a few others saw that larger fish, tho no one spoke of it nipping at them, like it did to me.
Anyways, great event. Felt fit and prepared. 6miles is just a long way. ha
dave

http://www.theundergroundcoach.com
Quote Reply
Re: It's October - go swim (monthly fish thread) [daved] [ In reply to ]
Quote | Reply
That sounds like a fun time, but like you said, it is a different trip from CA. That would be like going to Europe for us, Hawaii is a one hopper and 5 hours. If I was single it would be no issue..

Ya, when you drop off a group like that, you need to get right back on. And you are right, distance in the water is so deceiving, and having to now sight on your own is a bigger burden than most realize.. Nice job, glad you had a great trip.
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
50m long course - 4700m

400 easy warm up
6 x 50 on 1:00
4 x 50 on :55
2 x 50 on :50
4 x 50 on :45
4 x 150 on 2:15
3 x 150 on 2:10
2 x 150 on 2:05
150 all out
right into 100 easy
3 x 300 pull on 4:45 (pull buoy, paddles, ankle band)
6 x 50 pull on 1:00 (pull buoy, ankle band)
2 x 50 on 1:00 (ankle band only)
100 easy
8 x 25 on :45 no breath
300 cool down

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
Quote Reply
Re: It's October - go swim (monthly fish thread) [Mike Plumb] [ In reply to ]
Quote | Reply
Sheesh Mike, I cannot do this part of your set, and your are an old man like me?? Swimming that in LCM is a very tough interval, not to mention how fast you have to be just to get under that 2;05 base. What's the secret ?? Hats off to you buddy, and for an ex runner to AOS to this in your late 50's is quite remarkable..I'm off to swim something unremarkable..)-;

4 x 150 on 2:15
3 x 150 on 2:10
2 x 150 on 2:05
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Ok, so dam Mike had his set in my head, so even though today was an easy/medium one, I did enough of it to see what I could do later on when properly motivated:

Started my warm up set just as he did, only in SCY, not LCM, straight through, no breaks..

4x150@2;15 (2;07/05/03/02)
3x150@2;10(2;03/03/02)
2x150@2;05(1;59/57)
150IM kick(2;48)
4x150p@2;00(1;51/52/51/51)
4x100IM kick@2;00(1;50/49/47/45)
2500SCY

I did that last set of 4 pulls@2;00 to test if I could do his set pulling in the converted interval to yards, so 2;00/1;55/1;50. I think I can do it, but not today. Dam Mike, you have gotten fast in your old age...(-;

I know a lot of you can do this set, but how difficult would it be for you all, either the LCM or my SCY converted? Could you keep going down to what??
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
yesterday 6.73 mi run with some tempo, 9 mi bike
today 6.2 mi run very easy, 675 yd swim (straight, kick final 25)

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: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Now that the 50/50 challenge is over, gonna focus on the US postal 3k swim race this month. These events are by far my worst in the pool, but it is fun, easy, and of course gets me better at my weakness. So this morning did this for a start:

5x100s@1;40(1;25 to 1;20)
5x100IM kick@2;10(1;57 to 1;51)
2000p steady descend by 500(6;29/6;24/6;19/6;15) 25;27 total
3000SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
racing on Saturday:

400 IM
200 Fr
200 Br

___________________________________________
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)
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
2 x 150 on 2:05

to be fair, that last set of 150's was a 300 for me and still didn't make it. The other Mike did make it though.
But you are correct, I am swimming faster then I ever have and most of it goes to the group I am swimming with, they push and motivate, that and swimming a lot more yardage then ever before. We are doing shorter workouts right now, averaging about 4500m LC 3 times a week, and then 1 - 2k easy two other days, but soon we will be bumping back up to the 5500 - 6k workouts. I never know or question. I just show up and do whats on the workout sheet.

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
4500m long course

500 easy warm up
2 x 150 on 2:45
2 x 100 on 1:45
4 x 50 sprint on :45

800 pull (paddles, pull buoy, ankle band) on 12:30
600 pull (paddles, pull buoy, ankle band) on 10:00
400 pull (paddles, pull buoy, ankle band) on 6:45
200 pull (paddles, pull buoy, ankle band) on 4:00
6 x 50 pull (pull buoy, ankle band) on :50
4 x 50 ankle band only on 1:00

4 x 50 (25 fly, 25 free) on 1:00
4 x 50 sprint on 1:15
8 x 25 no breath on :45
200 cool down

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
Quote Reply
Re: It's October - go swim (monthly fish thread) [Mike Plumb] [ In reply to ]
Quote | Reply
off season maintenance


500 warm up free
10x100 free coming in <1:15 on the 1:30
buoy / paddle pyramid on the :45 / 50
50
100
150
200
150
100
50

100 cool down

2600 SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [Mike Plumb] [ In reply to ]
Quote | Reply
That is a lot of yardage Mike, I think I need to come do a drop in while you are still doing that paltry 4500m!! What pool are you at, in the north county? And what is the good workout to drop in on, you know, the one where lots of guys are moving lots of water in front of you!!!

I'm going to do that set in yards adjusted down, so 2;00/1;55/1;50, but pulling. In reality for me it would be even a faster interval as I suck at LCM compared to SCY, I love me my turns!!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
the new Alga Norte pool. They have it set up long course Tuesday, Thursday, Friday and Sunday mornings. We usually swim at 6am on the weekdays LC. I'm sure Mike L. wouldn't mind another old timer dropping in. They also have a strong group swimming lane 1 and 2 at Masters the same time.

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
6.5 mi easy run 1:01:08
1075 yd swim

10 x 100 on 1:30
3 x 25 c/d (back, free, kick)

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: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
First time swimming since Monday (sore back / neck). Felt really awkward in the water, as to be expected. Goal today was to swim fast!!

w/u: (10 s rest on all)
4x125 (75 free, 50 choice)
2x50 pull
2x100 kick

Prep set:
4x75 on 1:15
2x50 kick (fast!) on 1:00
4x100 pull on 1:30

Main set, all on 1 minute:
5 x 50 descending with drag socks
4 x 50 best pace
-------
And I had to leave here to get to a work meeting, but the set descended down and then added some short IM work at the end.

Fun things that happened:
First time swimming with drag socks - that was great!! Immediate feedback on how a stronger kick can help stabilize the rest of the body while trying to swim fast. And when the socks come off it just seems so effortless.
Hit a couple low 30s (32-33) on some of the 50's. One of my winter goals is to go <60s on 100 free sometime, so its encouraging that early on in the fall I can get down around that pace.

Lots more work to do! Especially when I see the workouts that Mike et al are posting :)
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
[]

36 kona qualifiers 2006-'23 - 3 Kona Podiums - 4 OA IM AG wins - 5 IM AG wins - 18 70.3 AG wins
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
Garmin Glycogen Use App | Garmin Fat Use App
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
I got bored and did a 5k pool swim this morning- 5475 yards at 2:04/100yd pace... Straight set.

This is cool since I have only been swimming for 14 months and still don't flip turn.

For those of you who wear a Garmin 935, once you reach 5250 yards, your watch switches to miles and tenths of miles. I didn't know it did that, but glad it did. Then I knew when I reached my 3.10 miles.
Quote Reply
Re: It's October - go swim (monthly fish thread) [Mike Plumb] [ In reply to ]
Quote | Reply
Mike Plumb wrote:
50m pool

300m easy warm up
6 x 50 on 1:00
4 x 50 on :50
4 x 50 on :45
3 x 200 on 3:00
100 easy active recovery
8 x 50 on 1:30 breath control (averaged 3 breaths per 50)
4 x 50 on 1:00 with kick board between legs
6 x 150 on 2:30 with pull buoy, paddles and ankle band
8 x 25 breath control on :45
4 x 50 sprints on 1:30
200 cool down

3800m total

3890m but was your cumulative time faster than Lucy Charles????
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Local masters meet yesterday...


400 IM- 4:52.12
Really good until 300m, strong underwaters/pull outs, and then my whole body felt numb on free, 1:09.9, was a little low on O2. Should have a video tomorrow for that.

200 Free - 2:03.12
Pretty evenly paced.



200 Breast - 2:37.74
Lifetime PB... a bit of a shock swim. Strong on the pullouts/turns.

___________________________________________
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)
Quote Reply
Re: It's October - go swim (monthly fish thread) [Mike Plumb] [ In reply to ]
Quote | Reply
I remember doing a set of 30 or 40 x150 (9000 LCM session, 99 camp @ Mission Viejo) and the last 10 were on 1:45... basically a 17:30 1500 if you were touch & go. I was probably 1:41-42, I think hardest thing I ever did, even with all the Fly sets over the years).

___________________________________________
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)
Quote Reply
Re: It's October - go swim (monthly fish thread) [realAB] [ In reply to ]
Quote | Reply
Nice swims Bo, and like you my 200 breast is becoming my best event(scoring wise). I'm actually starting to like it too, that's why I do so much kicking in my workouts, easy transfer to the swimming of breast.

Did you do the 2/3/2 breathing pattern on that last 100 of the IM, or was it too late to catch up on air?

I got up early yesterday and did my 4250 swim, to commemorate all those in Kona harbor, and not feel like a total slug all day in front of the tv.

250 SK warmup
2000p(26;42)1000IM kick(19;25)1000p(12;59). straight through
4250 SCY

I was on about 54+ pace for a 2.4 mile pull, so not too bad. I could probably still swim with the lead 60+ group!!!
Last edited by: monty: Oct 14, 18 14:46
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Straight up left side every 2 of the free leg, will have to look at the video and decide where I need to fix things. Probably more underwater work and some longer intervals at pace 75-150 vs the 25/50/75. I can probably splash those into existing sets and create a bit of a load/deficit and train to accommodate it.

___________________________________________
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)
Last edited by: realAB: Oct 14, 18 14:28
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply


___________________________________________
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)
Quote Reply
Re: It's October - go swim (monthly fish thread) [realAB] [ In reply to ]
Quote | Reply
Nice swim Bo, I would only offer these two things(besides what you already know, get fitter). On the breaststroke, make sure you are exhaling super quick, no breath hold at all and accelerate it more than you would normally. And onto that, perhaps take one more stroke per lap, so shorten something up so that you can get in an extra breath each lap.

And you really should get comfortable with that newish breathing pattern on the free. It would have really helped you, no doubt in my mind, even if to just lessen the pain.If guys breaking world and NCAA records are using it now, I think it is time for old dogs to learn new tricks... (-;

I just did some more pacework for my 3k today;

15x100-- 10s@1;40(1;25 to 1;21)5 buoy@1;30(1;20's)
5x100 odds IM kick@2;15, evens breast@2;00(breast- 1;29/1;27)(kicks-1;51 to 1;47)
500p with 400 steady and all out last 100(5;02 for 400/ 1;09 last 100-- 6;11)
100 kick
2600SCY
Last edited by: monty: Oct 15, 18 12:23
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
yesterday: 9 mi run 83 min, 1200 yd swim

500 swim
50 kick
100 swim
50 kick
150 swim
50 kick
200 swim
50 kick
50 swim 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
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Good swimming from Real AB at that meet!

Yesterday was a distance day:
short warmup
3x300 @ 5min
1x100 @ 1:30
----min rest ---
2x300 @ 4:50
2x100 @ 1:30
----min rest----
3x300 @ 5min (I had to swim 2 of these as 200's)
1x100 @ 1:30
Short cooldown
Was around ~3800 total, 300s were swum around 4:15 which felt hard

Much shorter this morning, don't remember much of the warmup or prep set but it was a lot of fly kicking combined with short freestyle working on underwaters and holding streamline. Main set was three times through:
4x50 @ 50s
---30s rest---
200 @ 3:10
---30s rest---
Was happy to be at or under 2:40 for all the 200s, didn't feel too bad considering yesterday's work.

Saturday will be my first meet since I was about 11 or 12. No chance I can swim as fast 20 years later, but will be fun to try!
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
I think summer water temps are done in the Pacific Ocean/Southern California. Yesterday, I swam skin only for 2100 yards at 63 degrees. I was bitter cold until about noon. This morning, I wore my DeSoto T1 top, and smartly so, because the temp dropped another 2 degrees. But, I remained warm enough to do a little extra credit and get in 2500 yards.
A friend swam the Catalina Channel yesterday. For the most part the water was 65-67, but as he approached Palos Verdes, it dropped to as low as 58, but mostly 61. He said it was brutal, not only because of the temp, but a current, pushing him back towards Catalina, slowed his 12 hour pace in the last few miles to force a finish in 14 hours. He made it, though! I may have to give this a shot next summer. To simplify: To hit 12 hours, all you have to do is about 720 50s on the minute. Sounds easy enough! HAH!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
Hadn't realized that the water has dropped to low 60's, time to wrap my head around winter surfing I guess;;

I DID IT!! So today did a good 1400 warm up set and told myself if I felt right, I would go for Mikes 150 uber set.

2x(300/200/100/100IM kick) first one swim@1;30 base(4;16/2;45/1;21) buoy only@1;25 base(4;04/2;40/1;17) kicks 1;56's

Main set
4x150p@2;00
3x150p@1;55
2x150p@150. straight through no breaks. (1;54/55/54/53)(1;49/50/49)(1;46/1;46)
100 kick/150 buoy(/1;57/2;04)
3000SCY

It was a very hard set, lost a full stroke a lap on the last 2 from 13 to 14. So pretty long until then, after that more of a sprint/middle distance stroke, plus I was just dying..

Ok you real studs out there, show me this in meters and crush my dreams!!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
Hey, where is everyone? Season is over, time to hit that swim hard!!

Distance set today, was thinking about 3k pace:

4x500s@7;30(7;03/7;01/6;59/6;52)500IM kick@10;00(9;24)1000p@13;30(12;49--6;28/6;21)500IM kick(9;31)
4000SCY in 1;03
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
I’m here. Still in the ocean, but wore the full wetsuit (I’m sporting T1 top (thin sleeves) and Speedtube bottom these days). Water is still very low 60s, yet I overheated! I’m so acclimated, but not quite to these temperatures. The T1/Speedtube is just crazy warm. I have a Huub 4:4 that would be better, a bit cooler to swim in. But I swear, you look at that suit wrong and it tears! Anyway, I swam kinda hard, although I felt clumsy in the suit, my watch had me at a 1:13 pace over 2800 yards. I’m not sure I can believe that pace... maybe!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
my watch had me at a 1:13 pace over 2800 yards. I’m not sure I can believe that pace... maybe! //

No doubt Steve, I would suppose you are still sub 40 for the 3k swim, so with a wetsuit and salt water, easily 7 or 8 seconds a 100. And if you were drafting, piece of cake!!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
monty wrote:
Hey, where is everyone? Season is over, time to hit that swim hard!!

Distance set today, was thinking about 3k pace:

4x500s@7;30(7;03/7;01/6;59/6;52)500IM kick@10;00(9;24)1000p@13;30(12;49--6;28/6;21)500IM kick(9;31)
4000SCY in 1;03

After 6 days of 12m hotel pool swimming I arrived in London last nite from Nairobi. My hotel is next door to the Olympic aquatic center...last nite after 16 hours of door to door travel, I hit the pool for 1:45 of IM focused sets. I closed down the pool at 10:30 pm and had the ENTIRE POOL to myself for the last 10 minutes. It was insane...empty stands, empty 10 lane 50m pool. Then got up this morning before work and cranked out another 2:05 swim. All of this in a span of 13 hours after 16 hours of travel....no wonder doing a 200 fly attempt around 1:45 into today's swim felt like I had a piano on my back for 150m!!!! That was hard cramming in that swim before a customer meeting and then to a VC Meeting where the venture capital guy was actually quite well behaved and did not treat me like dirt, and actually said he will be getting back to me in a few days after pulling his partners in. Let's see what happens. I have two more swims at the London Pool before heading home....targetting 25K in 4 days, but i think the toughest part is over with work and travel. My next 2 days, I can just train like a pro athlete or recover like a pro before flying home on Sunday mid day!!!!

Oct 27th is my birthday, so I am THINKING of doing 5300m of IM as 1x100 IM plus 13x400IM. Let's see....maybe I am being stupid. I can do the fly and the free, the problem is that much breast stroke. I can survive the back. Maybe during tomorrow's swim in the London Aquatic center, I should minimally do 13x200IM if I want to do 13x400IM a week from now!
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Morning swim:

500 wu,
200 kick
5x100 on 1:20
100 kick
8x200 pull on 2:30
100 kick
3x100 wd on 1:40


3300 SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
I'm no fish but I am happy to report my first ever use of paddles! (finis agility) and even happier to report it wasn't a complete disaster! Left hand entry and movement was flowing nice an easy however my right hand, especially when breathing right, had quite a few mishaps, maybe 10-20% bad entries and almost lost paddles.


Warm up:
500 Swim
100 Kick
500 Pull
100 drill-25 Scull/25 Swim

Main set:
Pull set with Paddles
500-:30 sec recovery
400-:30 sec recovery
300-:30 sec recovery
200-:20 sec recovery
100-Finish Strong

Cool Down:
200 Choice


808 > NYC > PDX > YVR
2024 Races: Taupo
Quote Reply
Re: It's October - go swim (monthly fish thread) [Hastiin] [ In reply to ]
Quote | Reply
8x200 pull on 2:30 //

Welcome,
Now this is why this thread is needed, that is a nice main set there, and now I have something to try later on. I dont know how hard it was for you(what did you hold on the swims?), but it would be an all out test set for me at the moment. But 3 months ago I would have brushed it off as just some set some much younger guy did that I cannot do...


Dont recall you in the fishes thread, was that your first post? And as long as you are introducing yourself, age, triathlon experience, swimming background?
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
I have not posted in fishes thread before. Been a long time lurker here trying to pick up and learn as much as i can. Posted on other threads before but not too often.

I am 46. I swam in college and did ok. I have coached age group teams and high school after college as well. Swam at master nationals a couple time. Last time being 2011 in Mesa. Think i am a better swimmer technically now. Did triathlons off and on for most of my life aside from having kids and getting fat in my 30s. I started getting back into triathlons to get back in shape in 2009. Since then i have done 6 fulls, a bunch of halfs, Olys and sprints.

As for the set i was able to keep them all under 2:15. I am in good shape as i was going to do IMFL but transferred to IMTX. So back to 6 more solid months of training.
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
As part of a very long 2.5 hour 7500m swim at the London Olympic aquatic center 50 LCM main set was

10x300m as 50 fly-50back-50 breast-150 free
2x400IM
1x200 fly

I think I am set for the 5300m of IM on my 53rd birthday next weekend! I would prefer to do it in the LCM pool but it's not set up LCM next saturday.....I just find long workouts are much easier LCM without a zillion turns.

My one month of legs only penance after being run over by the bus in June and not being able to use my right arm is actually helping me now since my core and legs are stronger and contribute more to all strokes. Talk about "unplanned" training effect.
Quote Reply
Re: It's October - go swim (monthly fish thread) [Hastiin] [ In reply to ]
Quote | Reply
welcome, Hastiin!

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: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Had a really busy work week, and haven't swum much. Family visiting this weekend - yesterday I went to the pool with my dad and brother to play-swim and jump off the 3m and 1m diving boards. :-)

today 6.7 mi run, 875 yd swim (850 swim + 25 kick)

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: It's October - go swim (monthly fish thread) [Hastiin] [ In reply to ]
Quote | Reply
 Swam at master nationals a couple time. Last time being 2011 in Mesa. Think i am a better swimmer technically now.//

I bet that is true for a lot of us here that used to swim, masters allows us the time and opportunity to make small changes from the old days. But of course it is always one of those if I had known then what I know now things!!!! At any rate, the strokes changed so much from my time in high school to now, I had to overhaul just about everything. It is funny when I look back at some times I have done in certain events for the past 25 years, they have not changed. My 50 fly and 100IM hover about the same all those years, all from changes in how one swims them. I may be at the point of diminishing returns though, unless they can come up with something other than doping that makes something faster!!!


Funny you mention that meet in Mesa in 2011, it was my last meet too. I was 56 and was swimming in san Clemente with a bunch of old lifeguards at a quasi organized lap swim, best dam workouts I did in over a decade. Swimming alone just does not cut it when you want to really swim fast in a meet. Think I scored in most my events, except for that 100IM, which no matter how old I get, that time of 1;04+ always seems to be in the teens. It was also the last time in my life that I got to break 5 minutes for the 400IM, afraid that is out of the question going forward. How was the meet for you, pretty fast AG you must have been in then?


We have a few guys here in or around your AG that are at the top and setting some records, think ST could put together a pretty good relay in that 45+!!


So speaking of Mesa, it is going to be there again next year, so I'm planning my comeback, you in for that meet again? 7 years is too long between meets for me, but life got in the way(3 kids, wife, you know the drill))
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Was planning on running or riding today, but just too dam hot!! So drug myself to the pool for some strokes today, trying to keep it aerobic.

5x(100buoy@1;45/100 breast@2;00/100IM kick@2;15/50fly@1;00) straight through --buoys(1;26/22/23/22/22)breast(1;40/36/34/33/33)kicks(1;57 to 1;50) flys(38/37/37/36/36
500 easy pull(6;31)
2250SCY

Starting to work on breathing every stroke on fly, 2 up one down feels ok now, hope to get them all up and feeling natural this season. A million yards of fly on one up one down is a hard program to break in my head, but I need the air!!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Sunday: 8 mile run


I was able to barely place in all but one of the events in Mesa. 100fly (6th), 200fr (10th), 50fly (10th), 100IM (15th) in the 35-39 age group. I would love to see where i am at in these events but likely better at 500 and above now. I been thinking about doing a few masters meets this winter to change up triathlon training/racing a bit.

I usually swim 2 times a week currently getting in around 8-9000 yards a week. Its the other 10+ a week i been biking and running that makes swimming a solid pace easy without getting tired. No top end speed of course without getting more swims in per week with some good focused sprinting.
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
7 mi easy run (4 mi steady @ 9:22 pace) on stiff legs, as I did not work out yesterday - family here :-)

1825 yd swim, straight, mix of free, breast, and kick. Felt really good.

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: It's October - go swim (monthly fish thread) [Hastiin] [ In reply to ]
Quote | Reply
I checked your times, you were pretty dam fast, of course surrounded by a lot of fast 30 year olds too!! So over those 8 years how do you think your times will compare? I had a pretty good meet when I was 46(just a couple months before I got my pacemaker!!), but most of my times were a bit slower than my mid 30's. You would definitely score better in distance events in the 45+, just a matter if you need points, or just want to swim whatever. Dont forget, you get 6 events too, so drop in the 1000 on day one maybe?

Did a 5k run and then just jumped in after to do an easy swim, but went harder on my kicks than I planned;

3x(200/150/100/50) 1 swim@1;30(2;53/2;06/1;22/39)1 IM kick@2;00(3;44/2;40/1;46/46)1 pull@1;20(2;36/1;54/1;15/35)
4x100IM kick@2;00(1/51/50/48/46)
200 buoy
2100SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
5x200 on 3:30, 2:47 then battling to stay in low 2:50s, last one wasn't 3:04, HR 162 and 120 still after a minute. 5x100IM on 2:15 1:45 then 47-8.
5x50 on 50 first one hard 32 which is slow, did 28 a week or so back, and didn't make last interval.
Not sure why so sluggish, maybe preceding 2 days of weight training weren't the best plan.


Not my workouts, but stream-watched the first MIAC conference meet on Sat, St. Thomas Relays.
This is just a bunch of weird relays to open their season.

Things like:
300m stroke relay, 2x50 and 2x100.
4x100IM relay
animal relay - 200 fly, 400IM, 500
I'm glad to report the Oles (St. Olaf) won both animal relays, clearly the animals of the conference ;-)
Son went 21.9 on one of his 50 relay splits, wasn't quite happy with that. We took him to dinner and fed him large quantities of lamb chops, after which he was happier. Ha.








Quote Reply
Re: It's October - go swim (monthly fish thread) [doug in co] [ In reply to ]
Quote | Reply
'Ole grad? My older brother swam there for 3 years (2001-04 I think). Umm ya ya!!

For me, the first swim meet in about 20 years (since I was 12!) was last Saturday! It was a Master's sprint meet and I did 5 events: 50 free (relay), 50 free, 50 fly, 100 IM and 100 free. All scy.

Winter goals included going <60s in the 100 free, and I went 59.5 on Saturday. Time for new goals.

I'll upload vides of the 50 free (~26ish) and the 100 IM (1:12 with terrible form on the non-free strokes. Help!!). All you fishes feel free to critique away!!

There is a scm meet in early December. Tentatively the goal is to go same times in the same events. I'm not sure how the yards -> meters conversion will work out, but it just seems like a good progress goal.
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
There is a scm meet in early December. Tentatively the goal is to go same times in the same events.//

That would be a HUGE improvement, so unless you just began your journey and were a 46 100 free guy in the old days, that might be a big ask. You would have to go about a 52 high/53+ at least to break a minute for SCM. And I will be interested in seeing your 100 IM, we swim about the same for a 100 free, but I think I'm still 1;05/6ish for the IM.. Great to be back at it though, right?? Swim races are over before you can even breath too hard, well except for the 400iM and distance events, but nothing like doing triathlons. Have a bad swim, no problem, there will be another one in 20 minutes!!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
I didn't realize there was such a big difference between yards and meters. Maybe that's a long-term goal then.

Couldn't find a good way to attach the video, so I just uploaded to youtube. Here is the 100 IM (closest lane, teal/green suit):



And the 50 fly (closest lane, same suit):



And the 50 free (4th lane in, same suit):



I've noticed a couple of the more obvious technique flaws - disconnect between kick and upper body on the fly and really low hips/kick on the backstroke are the biggest. Wondering what more experienced eyes will think.
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
Well first off, you know that drill you do all the time for fly in workout, kick, kick, pull? You are not supposed to do it in the race!! Back looks ok, you are losing a lot of water on your pull and kick in breast, way too many strokes for a 25. You are strong and seem to be aware of dolphins off the wall. just need to loosen up and learn how to sprint. Your 100IM looked like you were going out in a 200 fly or 400IM.

SO good news is that it looks like you have a lot of room for improvement, especially on the strokes. Watch some videos of fast guys doing that 100 IM, that will help you a lot when you do some comparisons. I think that Bo has posted up some of his IM's here, most recently his 400m IM. You will see in that race 4x further, he will be turning over quicker than you did in a 100, work on that..
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
That's good advice, thanks!!

It sure feels like a quick turnover during the race, but until watching the video I never realized how slow it actually was. Will definitely work on that in practice. 6 weeks until the next meet.
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
You got the big things that I can see. You’ve gotta get rid of that stall at the front of your stroke in fly. The only guys I’ve seen it work for are a couple of Japanese 200flyers, and they have incredible kicks and ridiculously good streamlining so they can really get something out of that second kick.

I like doing lots of one arm fly, just to get timing right. You’ll feel it when you do, it should be very rhythmical. If you wanna see a guy doing it right, have a look at the video in my sig line. Not me, the guy that who crushed Zenmaster28 and myself. (He used to swim with RealAB back in the day.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: It's October - go swim (monthly fish thread) [hadukla] [ In reply to ]
Quote | Reply
October 23rd (25m pool)

400 warm up
4x100 fly-fs-kick-fs on 1'50" (1'35")
500-400-300 fs aerobic endurance on 25" rest (7'15"-5'45"-4'18")
100 back easy
12x50 paddles on 50" (40")
100 back easy
Quote Reply
Re: It's October - go swim (monthly fish thread) [JasoninHalifax] [ In reply to ]
Quote | Reply
Thanks for the tips - talked it over with the Master's coach this morning and we'll work on the rhythm over the next couple weeks. Hoping to see lots of form improvement in the butterfly and breaststroke over the next 6 weeks and will post videos from that upcoming meet for comparison.

Yesterday was about 3500 pretty easy. Don't remember the details of the set, but the bulk of it was lots of 200s mixed in with some 4x50s.

This morning was a lot of change of pace. Again the set details are escaping me, but it was lots of slow->fast, and trying to generate that acceleration got tiring after a while. Something like:
2x{
4x100 (rolling 25 fast)
4x25 underwater kick
2x50 build each 25
2x50 non-free
100 build each 25
}

We ended with 9x100 deliberately slow, not really allowed to swim faster than 1:40 pace. Was instructional to notice all the form mistakes in my freestyle stroke (especially when breathing) that show up when swimming easy.
Quote Reply
Re: It's October - go swim (monthly fish thread) [sea green] [ In reply to ]
Quote | Reply
My goal for November is to have better mental focus in the pool, since I spent todays workout with Gord Lightfoot singing this in my head:


Does anyone know where the love of God goes
When the pool turns the minutes to hours?
Quote Reply
Re: It's October - go swim (monthly fish thread) [Durhamskier] [ In reply to ]
Quote | Reply
Today lunch swim SCM
300 wu
200 kick
5x100 free on 1:30
100 kick
5x100 IM on 1:40
100 kick
5x100 pull on 1:20
100 kick
200 wd
2500 total


1 hr bike on trainer 18 miles
5x7mins at 90% ftp w/3min recover
Quote Reply
Re: It's October - go swim (monthly fish thread) [Hastiin] [ In reply to ]
Quote | Reply
Did not know what to do today, so did a little of everything in this one workout;

200/150/100/50s@1;40 base(2;53/2;08/1;22/40) 200IM kick(3;55)
3x(100/100@1;40-100IM kick@2;40-50fly fast@1;00-50buoy recover@1;00) swims-1;17/18's--kicks-1;59 to 1;55--fly-35/35/34-buoys-41/40/39
100IM kick(1;50)
500p@6;45(6;14)
200 breast broken 50's@1;00(44/43/42/42)
300buoy@3k pace(4;15)
100IM kick(1;58)
3400SCY
Last edited by: monty: Oct 24, 18 20:11
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
run/bike days the past two days

today
7 mi run w/ 1.9 mi @ 8:57, some walking plus a tenth easy, 4.5 mi @ 8:49/mi
775 yd swim (750 swim + 25 kick 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
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Focus on 3k pace stuff, my head is just not in this long swim race yet;

6x500- 2s@7;30(7;02/6;59)2p@6;40(6;22/6;14)5x100IM kick@2;00(1;53 to 1;49)1 buoy(6;59)
3000SCY. in 46 minutes
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Did a run/swim brick today, so kept the swim paced;

20x100- 5s@1;40(1;24's)10s@1;30(1;22 to 1;19)5IM kick@2;00(1;51 to 1;48)
500p(6;40)
2500SCY with ROKA sim shorts
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Stupid swim of the year today... dense fog! There were points where I had no references. I got separated from the others and couldn’t see crap. Good thing I’ve been swimming that area for years now and familiarity had me going in the right general direction. I found the buoy as the fog started clearing and then made it to shore. We all agreed... STUPID!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Monty is aware of this, but this was my birthday set target

6500m as 13x500m (400IM + 100 free and on the last one 400IM plus 100 IM). Departure time per 500m = 10 minutes...goal was 15 seconds rest

Goal was to do 5300m of IM on my 53rd birthday. Keep in mind until last November I had not done a single 400IM YET in practice.

I knew this would be challenging for the following reasons

  1. I had never done more than two 400IM's in a single workout in my life before Thursday....on thursday I did 7, so I felt I could take it to 13. To be fair last weekend I did around 10x200IM plus a couple of 400IM's so I knew it was in the realm of possiblity
  2. My breast stroke sucks and I have difficulty controlling my left leg without leg spasms or cramps



In any case held the plan for the longest time. Initially I had over 30 seconds rest and then the rest got smaller and smaller as my pace lost around 1-2 seconds per repeat. Eventually I was down to 10 seconds rest when I got up to 10, so I just decided to take a full 30 seconds rest. On the last 3 I made them 500IM and the last one I actually started with a 200 fly, then 100 back, 100 breast, 100 free then a 100IM....cool down after that so ended up at 6700m with a 5500m IM.




Quote Reply
Re: It's October - go swim (monthly fish thread) [devashish_paul] [ In reply to ]
Quote | Reply
Nice job, you earned two beers tonight!!

I was going to do a long MTB today, but an old friend showed up and I got him in the water. HE has no sense of pace and is out of shape, so I told him to just stay with me on this set of 300's.

7x300 buoy@4;30(4;16;/4;11/4;08/4;04/4;02/4;00/3;55)50 kick
2150SCY

This was a nice set for me on pace for the 3k swim, faster than I though it would be on my usual off day of swimming..
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
monty wrote:
Nice job, you earned two beers tonight!!

I was going to do a long MTB today, but an old friend showed up and I got him in the water. HE has no sense of pace and is out of shape, so I told him to just stay with me on this set of 300's.

7x300 buoy@4;30(4;16;/4;11/4;08/4;04/4;02/4;00/3;55)50 kick
2150SCY

This was a nice set for me on pace for the 3k swim, faster than I though it would be on my usual off day of swimming..

What's all this crazy talk of "usual day off swimming" on the fish thread? That's like talking about taking days off running on the 100/100 thread!!!!
Quote Reply
Re: It's October - go swim (monthly fish thread) [jollyroger88] [ In reply to ]
Quote | Reply
Main set
I call it "Left/ Right" 12x150

all 150's it's a straight through set
Left Right
1 on 2:50 + 3 on 2:20
2 on 2:40 + 2 on 2:10
3 on 2:30 + 1 on 2:00
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
https://www.instagram.com/...igshid=1wnrs4fpmuzrd

___________________________________________
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)
Quote Reply
Re: It's October - go swim (monthly fish thread) [realAB] [ In reply to ]
Quote | Reply
Awesome!!! Congrats!

today 5.4 mi run w/ 5 steady @ 8:57 pace
725 yd swim

7 x 100 (4 @ 1:35, 2 @ 1:30, 1 @ 1:25)
25 kick 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
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
5 days off for a fun trip to AZ. Masters this morning was a lot of backstroke and freestyle drill work. I was late, so about 2500 scy for me. Favorite drill was one-armed backstroke, with crossed feet. If right arm is pulling then right foot crossed over left, and vice versa. Took a lot of focus on rotation and pull just to not sink!

It wasn't 5500 IM though, so can't complain...
Quote Reply
Re: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Hey...I'm back.

Finished my second season in Tri two weekends ago. It was a bit of a cluster-f'ed way to end the season. My planned race got canceled 4 days out---which was a huge let down. I wallowed for 24 hours feeling sorry for myself and angry with the world. Then I scrambled around and found a local Sprint a week later. Never done a sprint before...Ended up finishing second AG.

I took all last week completely off. I ate candy, drank beer, stayed up late, watched TV..and was generally just a sloth. Whew! ....got that out of my system. This week begins my off season swim focus. My general plan is to swim 5x per week, with just barely enough running (4x) and biking (1x) so that I don't forget how to do those.

I did not accomplish my swim goal for the season, but I'm blaming that on the four month layoff from an abdominal injury in my last race at the end of 2017. Since, I manage to finish this year healthy....I'm refocused on making my swim goal for 2019. I'm also planning on doing my first Ocean Tri (Kemah Olympic in Galveston) next year.

I'm thinking main sets of something like:

Mon(AM): USRPT 50s
Tue(PM): USRPT 50s
Wed(AM): 8-12x200 with drills
Thu(PM): USRPT 100s
Sat(AM): 4-6x400, 1x per week

I'm planning on keeping this schedule up through the new year. In January, I may drop one of the 50s sets as the run begins to ramp back up before a St. Pat's Sprint.

Yesterday:
400 WU straight
22x50 USRPT @46s: failed at #12, 18, 22
2x100 CD
------------
1700 scy

Incidentally, that is exactly the same pace I held back in June; the last time I did a USRPT.50 set. So, I'm hoping to be able to build from there.

I'm not really sure the first two failures were really failures. The pool was pretty crowded, and my lane partners were swimming pretty "wide"---circle swimming fast 50s with side/breast swimmers is a challenge :-). I was against the lane rope and still knocking hands or brushing their feet when we would pass. I didn't feel fatigued on the failed reps, but the pace dropped so I called it a "fail".
Last edited by: Tom_hampton: Oct 30, 18 9:18
Quote Reply
Re: It's October - go swim (monthly fish thread) [devashish_paul] [ In reply to ]
Quote | Reply
devashish_paul wrote:
monty wrote:
Nice job, you earned two beers tonight!!

I was going to do a long MTB today, but an old friend showed up and I got him in the water. HE has no sense of pace and is out of shape, so I told him to just stay with me on this set of 300's.

7x300 buoy@4;30(4;16;/4;11/4;08/4;04/4;02/4;00/3;55)50 kick
2150SCY

This was a nice set for me on pace for the 3k swim, faster than I though it would be on my usual off day of swimming..


What's all this crazy talk of "usual day off swimming" on the fish thread? That's like talking about taking days off running on the 100/100 thread!!!!

I remember in the days that you were able to do double runs in a day with a minimum of 30 minutes or 1h in between... this should be the case for swimming! Take your day off monty ;)
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
Lunch swim

25M Pool

100 - 50 FS/50 BK
200 BK - 50 drills/50 swim
300 IM - 50 drills/25 swim

Main set
4 x | 6 x 50 on '50 - 1 to 3 increasing speed - 200 Fins Catch-up easy

300 Pull easy
4 x 25 fast on '30
200 easy

3300m
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
Take your day off monty ;) //

Well it wasn't going to be a complete day off, just a bike instead of swim, so I took the bike off. But today is my first ride this evening with a local group of guys that do a 2 hour MTB ride every week, so really looking forward to finding some new trails and riding buddies. SO with that in mind, I did this very easy swim this morning to begin this longest day in a very long time of training.


5x100s@1;40(1;25 TO 1;22)
5X100IM Kick@2;00(1;54 to 1;52)
1000 low HR pull(12;56) 106HR
2000SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
Monday night fly workout

500 warmup
2 x 75 d/s/d fly

4 x 50 fly @ 1:05
4 x 50 fly kick @ 1:05
3 x 50 fly @ 1:00
200 easy pull
2 x 50 fly @ :55
2 x 50 easy
50 fly hard
2 x 50 easy
75 fly
2 x 50 easy
6 x 25 fly @ :40 some with fins.
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
Moar 50s....

WU: 325 straight / 25 EZ
MS: 30x50 usrpt @46: failed at #20, and #24
CD: 100EZ

1850 scy
Quote Reply
Re: It's October - go swim (monthly fish thread) [Tom_hampton] [ In reply to ]
Quote | Reply
Final dark morning swim of October. It's so dark at 6:00 AM, we see biolumenscence with every stroke. It's really hard to see our target, Seal Rock, 1000 or so yards away, but we know the general direction. It stays dark through the swim finish now. On the return trip, I came too close to the reef and almost got swept over it -- part of it get exposed as waves roll over it. I was almost sucked in and over, but the waves are small now so I got past it without incident. Only two more dark mornings, then time changes and all will be normal. Water is now 64-65, so I think I'll ditch the wetsuit. That's warm enough for me.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
Quote Reply
Re: It's October - go swim (monthly fish thread) [Tom_hampton] [ In reply to ]
Quote | Reply
Quote:
Finished my second season in Tri two weekends ago. It was a bit of a cluster-f'ed way to end the season. My planned race got canceled 4 days out---which was a huge let down. I wallowed for 24 hours feeling sorry for myself and angry with the world. Then I scrambled around and found a local Sprint a week later. Never done a sprint before...Ended up finishing second AG.

welcome back. Bummer about the race cancellation, but congrats on the 2nd OV.

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: It's October - go swim (monthly fish thread) [HalfSpeed] [ In reply to ]
Quote | Reply
Quote:
we see biolumenscence with every stroke


ooh, cool!

yesterday 7 mi run w/ 5k @ 8:41 pace, 9.3 mi bike
today 3.1 mi run 27:41, swam 375 yds

Oct total a whopping 11,475 yds in 12 swims.

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: It's October - go swim (monthly fish thread) [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Went in today with some good MTB road rash, but broke my fall on a cactus!!!

5x100s@1;40(1;26 to 1;23)
1000p@13;30(12;57)
5x100 flutter@2;15(1;57/56/54/52/50)
5x100buoy@1;30(1;23's)
200/150/100/50p@1;25 base(2;36/1;55/1;14/35)
3000SCY
Quote Reply
Re: It's October - go swim (monthly fish thread) [monty] [ In reply to ]
Quote | Reply
monty wrote:
Went in today with some good MTB road rash, but broke my fall on a cactus!!!

Hopefully one of those thornless type catus?
Quote Reply
Re: It's October - go swim (monthly fish thread) [MTL] [ In reply to ]
Quote | Reply
Biggest ever swimming month since I started training for Triathlon 30 years ago!

October total: 92,200m - 23 swims - 32h15

Getting old here not sure if this is realistic but will give a try!

2019 goal swim sub 27mins for half in a wetsuit and it will take a great draft!
Last edited by: MTL: Oct 31, 18 14:10
Quote Reply
Re: It's October - go swim (monthly fish thread) [devashish_paul] [ In reply to ]
Quote | Reply
devashish_paul wrote:
Monty is aware of this, but this was my birthday set target

6500m as 13x500m (400IM + 100 free and on the last one 400IM plus 100 IM). Departure time per 500m = 10 minutes...goal was 15 seconds rest


that's a monster swim.. well done !

my day looks more like a paddling pool, 4x400IM scy on 8:30, as 7:19,31,37,31
was swimming this set at 7:15 or under for all four back in May, not sure what happened.. too much biking and running I suspect.. ha
Quote Reply
Re: It's October - go swim (monthly fish thread) [Tom_hampton] [ In reply to ]
Quote | Reply
Hopefully one of those thornless type catus? //

Unfortunately no, it was a pile of those flat ear shaped ones, and it had a nice red plum in it. At first everyone thought I was going to be airlifted, but then realized it was the plum that broke all over me, and I only lost a medium amount of blood. Pulled our a couple dozen barbs, and then when I got done with the ride and home, wifey pulled out another couple dozen more with the tweezers. You know, those barb tipped prickles, they are the worst..


But all good after a good swim and hot tub, just some battle scars now...


Glad you are back at it, been quiet around this thread for awhile..
Quote Reply