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December fish thread
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I'm first!

Wu:
100ez
2x50 fast
100 moderate

MS
3x400 (30s) 6:52/6:55/7:02
4x100 (30s) 1:38 each
150 @2:33

Cd: 100ez

2150 scy
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Re: December fish thread [Tom_hampton] [ In reply to ]
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7.2 mi run w/ 4.5 mi @ 9:13 pace
1425 yd swim

1000 neg split (7:25/7:01)
50 kick
2 x 100 on 1:30
100 easy
75 kick c/d

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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WU:
1 mile at 9:00 pace

MS:
Mile 1: 7:50
Mile 2: 7:32
Mile 3: 7:30
Mile 4: 7:21
Mile 5: 7:16
Mile 6: 6:57

Cool down half mile, very slow jog

Nourish - Sports Nutrition Made Easy
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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That's a really long swim. ;) you must me one of those African lungfish.
Last edited by: Tom_hampton: Dec 1, 18 10:25
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Oh whoops! I am not. I saw someone else post a run so I followed suit but now I see they had a swim in there too.

Nourish - Sports Nutrition Made Easy
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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It's all good. Jason usually post jumping Jack's. He's probably going to start posting about skipping rope and doing the hoola hoop.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Nothing wrong with that! Haha. So then fill me in, what's the December fish thread?

Nourish - Sports Nutrition Made Easy
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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The more fish like members post their daily swim workouts in here. We start a new thread every month. Mostly swimming, but sometimes it gets polluted with dryland work by Dr. TC and JasoninHalifax. They are fast, so they get a pass. :P

I'm the slow swimmer with aspirations of being less slow.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Got it. I'm a bit of a fish myself so here's my most recent workout. Also happens to be one of my favorite workouts, it'll nearly kill ya if you let it.

Total: 2900

Warm Up
4 x 100 choice (about 1:30-1:35 pace)
4 x 150 swim, descend each interval from aerobic to tempo on :30 rest

Main Set
1 x 100 ALL OUT swim on :10 rest (1:10)
- 100 easy pull on :30 rest
2 x 50 ALL OUT swim on :10 rest (about 1:05 pace)
- 100 easy pull on :30 rest
4 x 25 ALL OUT on :10 rest (about 0:58 pace)
- 100 easy pull on :30 rest
2 x 50 ALL OUT swim on :10 rest (about 1:05 pace)
-100 easy pull on :30 rest
1 x 100 ALL OUT swim on :10 rest (1:12)

Cool Down
5 x 200 easy pull with paddles (I skip anything with paddles due to a shoulder injury, and swim this one) (I don't use paddles so I'm back to a slow easy 1:30+)

Nourish - Sports Nutrition Made Easy
Last edited by: TrainHrdRaceEz: Dec 3, 18 8:56
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Back in the ocean this morning. Although, the recommendation is to stay out some 48 hours after a heavy rain. Meh, so what! A bunch of us went out. I did some repair work the other day on my oh so fragile Huub wetsuit (you sneeze, it rips!) And decided to give it a go. The water had chilled off to 62 degrees and the Huub is nowhere near as warm as my DeSoto T1. Lately, I've been using my Orca Core SwimRun shorty and would continue, but I'd kinda like to keep that on for racing, even if it is ultra rugged. The Orca provides about the same warmth as the Huub except for the extremities as it is a shorty suit.
As a comparision, the last time I swam was in my Orca. The water was pretty smooth and about 64 degrees. I swam pretty hard for 5307 yards in and hour-eighteen. That's a 1:28 pace. Today wasn't as far, but the ocean was rough with some solid big swells and some healthy surface chop. I swam 3813 yards in 49:23, or 1:17 pace. That Huub is FAST! I think tomorrow, I'll put on the T1 suit (and overheat) and get in a longish swim... see how it does.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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After coming out from under a bus and rehab, I am "almost caught up" on my swim mileage target of 100km per month. I am right at 1099km for the year and have 30 days left in the year to hit 1200 km. This year has been a lot of fly and IM focus and legs so it's been harder to accumulate mileage....but in the last month, I found myself doing more free and less kick because I need to "accrue miles" for my goal. Stupid goals...but I can't help myself.

I have this crazy idea to do 10,000m of IM before the end of the month on one day before Xmas and New Years, so I am putting that out there for you guys. Let's pick a date and give whatever you can a go for the 10,000m day. Who else is in. We can use December to build towards it, and then take a mini taper on Dec 25/26 and then dive and and go.

I should probably do a set of 8x400m IM a few times per week to get ready.
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Re: December fish thread [devashish_paul] [ In reply to ]
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In honor of you not getting killed by a bus, I'd Love to participate. Not sure of our exact plans between Xmas and nyd. We are going out of town for Xmas... Not sure our return date. If we are back... I'll do something for sure.

Mighy as well since I guess I'm doing 100/100/100...whatever the hell that is?!
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
In honor of you not getting killed by a bus, I'd Love to participate. Not sure of our exact plans between Xmas and nyd. We are going out of town for Xmas... Not sure our return date. If we are back... I'll do something for sure.

Mighy as well since I guess I'm doing 100/100/100...whatever the hell that is?!

I may join you in this 100/100/100 talk, but my goal would be to do 100 hours of swimming and 1km of jogging/shuffling per day. In an ideal world by the end I will have done around 300km of swimming and 300 km of shuffling (3k of each per day). Starting small at 1 km of jog/shuffle per day may be doable...it won't qualify for the official 100/100 but it may force me to work on my run rehab in the small way that I always recommend to everyone else, but I'm too stupid to impliment on myself
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Re: December fish thread [devashish_paul] [ In reply to ]
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I just need a 1500m true recovery swim set that I can do on off days. Last month I kinda overdid it swimming hard every day.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Swam 3 of the last 4 days.. :)
Today was 5 x 600 in scy pool.
1) 600 w/up as 2x(100br+200fr)
2) 600 w/paddles & ankle band
3) 600 free build pace
4) 600 PB
5) 6x(25br+75free fast)

Then 18mi on the trainer, TrainerRoad Carson, watching college hoops
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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Looks like we got a couple new folks to the fish thread here, welcome..Couple things, if you could post up some times on main sets and use SCY/SCM/LCM so we have some context of your sets, and of course intervals. That way we can put you in the right lane here...

And it is ok to reference some other workout you did right before swimming, so we know if you were fresh or not. But this is "NOT" a thread for your training log, it is for swim workouts!!! And feel free to pinch a workout, as we will be borrowing yours no doubt, if they are interesting that is....(-;
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Re: December fish thread [monty] [ In reply to ]
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My coach has been in and out of town for most of November/December and has allowed me to make my own main sets but warm up and warm down stays the same. This year we are focusing on catch and kick.

Warm up 2000m continuess with snorkel
400m easy
200m 25m dog paddle 25m swim
200m 25m catch up finishing at waist 25m swim
400m 25m kick 25m swim
200m 25m catch up finishing at waist 25m swim
200m 25m dog paddle 25m swim
400m increase tempo

Main set 2500m
10 x 100m @ 1:40 (1:15-1:17)
10 x 75m @ 1:15 ( :57 - :59 )
10x 50m @ :55 ( :36-:38 )
10 x 25m @ :30 ( :17 -:18)

Warm down 500m
400m 25m back kick 25m swim
5:00 min vertical kick 30 sec with weight 30sec without
100m easy

5000m total
It was my own main set so I gave myself more rest with the purpose of swimming fast for each swim. I know I won't get it later when Glenn gets back.

"No one plays triathlon"
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Warmup
3x100S
2x75B-3
3x50B-4
4x100K
4x25 underwater dolphin kick

Main Set
4x200 descending (2:40-2:36)
5x150 descending (1:59-1:55)
6x100 descending (1:19-1:16)

200 warmdown

3450SCY
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Re: December fish thread [scooter23] [ In reply to ]
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SCY

600 free 400 IM kick for warm up

Main set on 1:30/100 base:
400 in 5:16
4 x 100 on 1:30 (1:13 to 1:17)
300 in 3:56
3x100 on 1:30 (1:16 to 1:17)
200 in 2:36
2x100 on 1:30 (1:15 and 1:17)

5x100 Pull (paddles and bouy) on 1:30 (1:12-1:14)

6x50 on 60 alt FR/BR (35 and 45)

100 cool down

3700 SCY
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Re: December fish thread [Tom_hampton] [ In reply to ]
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800 warm up
1500 scm, 19:22

2300 scm

I probably went out too fast, and I didn’t feel like anything was really on the line. Maybe I need more pace work, or better sleep the night before, or maybe I just need to STFU and stop making excuses.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Decided my early New Years resolution is going to be to swim a lot more fly. So I'm going to do so, but only at faster paces so as not to just plod. That means 50's to 100's for awhile I suppose, so did this fun set today;

6x(100s@1;40/150p@2;20/50fly@;50/100IM kick@2;10). swims(1;24 to 1;21)pulls(1;59 to 1;55)flys(39/38/39/38/37/38)kicks(1;59 to 1;54)
500p@6;45(6;27)
100 dolphin(2;05)
3000SCY

So got in 300fly in 1;16 to 118+ pace, will work that up...
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Re: December fish thread [monty] [ In reply to ]
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Warmup
300S
2x75B-3
3x50B-4
4x100K
4x50 (25scull, 25 free)
4x50 with paddles


Main Set
400S
2x200S
300S
2x150S
200S
2x100S
100S
2x50S
100S easy
2x100S Best average
100 warmdown.


3800SCY
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Re: December fish thread [monty] [ In reply to ]
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monty wrote:
Decided my early New Years resolution is going to be to swim a lot more fly. So I'm going to do so, but only at faster paces so as not to just plod. That means 50's to 100's for awhile I suppose, so did this fun set today;

6x(100s@1;40/150p@2;20/50fly@;50/100IM kick@2;10). swims(1;24 to 1;21)pulls(1;59 to 1;55)flys(39/38/39/38/37/38)kicks(1;59 to 1;54)
500p@6;45(6;27)
100 dolphin(2;05)
3000SCY

So got in 300fly in 1;16 to 118+ pace, will work that up...

Yeah to more fly.

Second swim meet of the year. I'm OK to go at steady paces with my lame arm, but turning on full throttle is difficult

  • 100 fly 1:36 (first event of the day at 7:30 am, still have a asleep 1:36)
  • 50 fly 42 (same time as last year)
  • 50 back 46 (took 5 seconds off last year)
  • 100 IM 1:42 (not sure what happened, I just did 1:38 last weekend)
  • 100 free 1:26 (about what I expected, I have no finish with my right arm)


My goal time for the 100IM and 100 fly are to get them to 90 seconds. The rest I don't care about. I think they are in the realm of possibility. Last weekend's 100IM was one heat after finishing the 200 fly and I went 1:38 (I was out of the pool after 200 fly, and there was one heat of 100IM then me).

Next weekend I have the 100 fly, 100 back, 100 breast, 100 free, 50 fly, 100 free. There was a meet in Montreal where I could have done the 100fly, 200 fly, 200IM, 400IM and 1500 free, but I missed the meet entry deadline. This meet with the longer events would have been better suited to my rehab state....the drag race events, well I can barely do a pushup still.

Dev
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Re: December fish thread [monty] [ In reply to ]
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yesterday 18.6 mi bike (possibly 21.7 mi bike; lost track of laps and wasn't looking at watch)
today 7.5 mi run w/ 5k + 5.5k @ 9:13/mi pace; 625 yd swim

600 straight swim
25 kick

disclaimer: PhD not MD
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Re: December fish thread [monty] [ In reply to ]
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Thanks, and noted. I've just added in my approx times or paces for the above workout).

Nourish - Sports Nutrition Made Easy
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
The more fish like members post their daily swim workouts in here. We start a new thread every month. Mostly swimming, but sometimes it gets polluted with dryland work by Dr. TC and JasoninHalifax. They are fast, so they get a pass. :P

I'm the slow swimmer with aspirations of being less slow.

Hey! I've been good lately :-P

In fact, its mostly that I haven't been doing much at all. The cold from Hell has struck our house. I haven't been able to breathe in 2 weeks, and my wife just texted me from the doctors office, the cold wound up causing an ear infection and perforated eardrum. 10 days of antibiotics for her, and possibly a trip to the ENT specialist...

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:

Hey! I've been good lately :-P

In fact, its mostly that I haven't been doing much at all. The cold from Hell has struck our house. I haven't been able to breathe in 2 weeks, and my wife just texted me from the doctors office, the cold wound up causing an ear infection and perforated eardrum. 10 days of antibiotics for her, and possibly a trip to the ENT specialist...

Ugh! I've lucked out so far. I had a small cold right before US Thanksgiving. Fortunately, it dissipated in 3 days. Right at the point that I was going to ask my Dr. how much Afrin I can take before I get addicted.
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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https://www.instagram.com/...igshid=14oa3vo3fzmmf

1997 Canada West Champs... Olympians from 1988 to 2008 in this picture (Swimming, Water Polo & Triathlon).


For reference I'm next to Curtis Myden.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: December fish thread [realAB] [ In reply to ]
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Nice!

Damn, Myden is a big dude...

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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Full circle our coach's son Ben is in his final year of eligibility this season...

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: December fish thread [realAB] [ In reply to ]
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I'm really hoping that mine become swimmers, although the boy child had a good arm on him at 2 years old (hes 3.5 now). So he'll probably take to something that requires good hand-eye coordination. But maybe, just maybe, he'll want to follow in his old man's footsteps. (he gonna be big, too)

The girl is still pretty clumsy. There's hope for her....

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Warmup
200S, 2x50B-3, 2x50B-4

Main set - 8x200 as 1-3 descending, 4 pull, 5-7 descending, 8 pull warmdown.

2000SCY
Last edited by: scooter23: Dec 3, 18 18:45
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Re: December fish thread [scooter23] [ In reply to ]
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Today's workout

1000m free warmup

Then all 400's:

  • 1x400 kick with fins (alternating 25 back, 25 dolphin)
  • 3x400IM as 200IM + 50fly-150free
  • 1x400m IM alternating 25 hard 25 easy
  • 1x400m IM as 25m stroke-25m stroke kick (no board)
  • 1x400 free large paddles alternating 25hard, 25m easy (after 7-10 off the wall dolphin kicks)
  • 1x400m as 200 fly (alternating 25 hard 25 easy) + 200 free recovery
  • 1x400m as alternating 25m fly hard 25 m back recovery
  • 1x400m easy


Total 5000m
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Re: December fish thread [devashish_paul] [ In reply to ]
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50s day.

Wu: 325 straight / 25 recover

Ms: 30x50 usrpt @43s, failed at #10, 17, 20.

Finished out the remainder of the set at 47s on 10s rest.

Cd: 100ez

Felt ok. Was a bit disappointed in the lack of progress. Same pace as last week, and same failures.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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3300 yards in 61° water. Wore my warmest wetsuit, DeSoto T1, and was almost too warm. Face, fingers and toes were cold, though.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [HalfSpeed] [ In reply to ]
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8.1 mi run w/ 1.6 mi @ 8:41 pace then 3.1 mi @ 8:34 pace
1925 yd swim

1100 w/u
5 x [50 kick + 100 fast] 1:15, 1:14, 1:13, 1:13, 1:16
50 easy
25 kick c/d

3/4 for December

disclaimer: PhD not MD
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Re: December fish thread [devashish_paul] [ In reply to ]
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Dev, was that just on no interval?




Figured I'd join in I've gotten some good ideas from others' posts in here:

Today:
10x100 warm up on :10-:15s rest
Odd-swim/drill combo choice
Even-pull buoy FR

12x50 on :55
25 fast choice/25 easy FR

Main set 4 x [
4x50 on 1:00 @ 200 pace
200 strong + 50 recovery on 4:30 ]
1-FR, 2-IM, 3-BA, 4-FR

100 easy cool-down

ETA: 3400 (scy)
Last edited by: ripple: Dec 4, 18 11:53
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Re: December fish thread [ripple] [ In reply to ]
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SCY
1600 free in 20;50, 400IM kick
2x200 pull on 3:00 (2:27)
2x100 pull on 1:30 (1:12)
4x50 pull on 45 (35-37)
4x 50 fr on 45 (35-37)
4x50 br on 60 (45s)
4x50 fr on 45 (35-37)
100 warm down
3500 scy
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Re: December fish thread [PowerPlay] [ In reply to ]
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Warmup
2x150S, 2x75B-3, 3x50B-4


Main set
4x300 (1-3 swim, 4 pull).


2x100 warmdown.


2000SCY
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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7.5 mi run
375 yd swim

2 x 100 on 1:30
150 on 2:15
25 kick c/d

that's what I had time for

4/5 for Dec.

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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More fly today!!

3x(2x100s@1;40/100IMkick@2;10/100 breast@1;50/100IM kick@2;10/2x50fly@1;00/200p@3;00)
swims(1;25/24's)kicks(1;56 to 1;51)breast(1;36/34/31)flys(38/39's)pulls(2;41/38/37)

2x(50fly@50/100IM kick@2;10/150p@2;30) flys(36/36)kicks(1;55/54)pulls(1;57's)

8x25 fly/free@30(flys-17+/18"s)
3200SCY
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Re: December fish thread [Tom_hampton] [ In reply to ]
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SCY (all freestyle)

W/U:
4x50
4x100 (50 kick on back, 50 swim)
3x3x50 (70%,80%,90% each round of 3)

Main Set
3x200 on 3:10 interval
rest 15 sec
3x200 on 3:20 interval (desc at 80%, 85%, 90%)
rest 30 sec

2 x 50 (25 kick on back, 25 swim)
2 x 50 (25 catchup, 25 swim)
rest 15 sec

5x100 on 1:30 interval
rest 15 sec
6x100 on 1:40 interval (desc at 80%, 85%, 90%, then repeat)

Cool Down
400 pull with snorkel

I think those were the intervals. I didn't wear a watch, so not sure what my times were, most of the intervals were challenging to hang on.
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Re: December fish thread [tanzbodeli] [ In reply to ]
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5 mile run
25 burpees

1000 wu
200 kick

5x100 on 1:20
100 kick
300 pull on 3:45
200 pull on 2:20
100 pull under a min

200 wd
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Re: December fish thread [Hastiin] [ In reply to ]
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20x100s. The last 8 in 1:13-1:15. This swim put me over 500km for the year.
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Re: December fish thread [scooter23] [ In reply to ]
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Hey! Hundreds day for me too.

200wu
2x50 fast
2x100 single arm drills

25x100 usrpt @ 1:39 pace. Failed at #15 #20, #25

100ez
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Re: December fish thread [Tom_hampton] [ In reply to ]
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This week, I have been using swims to just decompress/decouple from the pace of work at my startup. Generally the swims have been structured as

500-800m free warmup
200-500m kick with fins (on back, or dolphin alternating 50's)
100m kick with board
8x50m as 25m fly hard-25mback easy
1x400m IM (alternating hard 25 and easy 25 for each stroke)
400m as 1x200 fly alternating hard and easy lengths, 1x200m recovery

If I have time I throw in a bunch of 200IM's and tack on 50m of free to each (so four of them gives me 1000m).

I have a swim meet this weekand and will be swimming

100 fly
100 back
100 breast
100 free

plus

50 fly
50 free

and 50 fly and 50 free in Medley relays.

They are also having a fun 50 kickboard event.

The grouping of 100's should give me a really good indication of what my current potential is in the 400IM if I were to do a good 400IM where I execute all stroke (of course derated). I have never raced standalone 100 back and 100 breast. I think the 100 breast I have to be careful that I don't overcook things for my bad disc as it is always fickle doing the breast up and down spine motion with groin/psoas doing back and forth coupled with a bit of sideways swing. That seems to put pressure on the weak areas.

This is such a world different from be a "specialist" at half IM racing (which was always my best distance).
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Re: December fish thread [devashish_paul] [ In reply to ]
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Good luck, and have fun with it! Looking forward to hearing how you do.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Tues 12/4,
200 fr,br w/up
4x400 fr
4x300 paddles & buoy
4x200 buoy
200 cl dwn
4000 scy

Wed & Thurs: ran, TRX, biked, ran

Fri 12/7
300 br,fr w/up
500 paddles/buoy
5x100 lv @ 2min
400 pad/buoy
4x100 lv @ 2min
300 pad/buoy
6x50 lv @ :60
200 pad/buoy
4x50 lv under :60
200 br,fr cl dwn
3300scy
I’m usually not alone at 5am, but today, just one other swimmer. But by 5:50am I was the only one in the pool 👍.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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rest day yesterday. Today a workout at Oregon State University - my former institution
7.2 mi run (3.35 mi @ 8:57, 2.9 mi @ 8:49)
2100 yd swim


20 x 100 on 1:30
100 kick c/d

5/7

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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HI Tom, I remember when you said you were going to start usrpt I think earlier this year and would be interested in how you feel your progress has gone. I read some of your posts in the USRPT thread but wouldn't mind a honest evaluation of if you feel it has improved your swimming or hindered it.
All the best Chris

"No one plays triathlon"
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Good luck, and have fun with it! Looking forward to hearing how you do.

Just take your 200m and 100m times and we should have a good guestimate of my 100 and 50 times! All kidding aside, this is defintely racing at the far other end of the slowtwitch spectrum and much more fast twitch/power oriented!
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Re: December fish thread [Kirch] [ In reply to ]
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Hmmm... That's tough. I'm not the expert in usrpt, or swimming. I'm still learning both of those things, and I make a lot of training errors figuring out what doesn't work. Any lack of progress that I've had is attributable to my lack of understanding... Not the training method.

Usrpt has been very effective, when I cut my run and bike volume/intensity back. I ride less than once a week. I run 4 miles a day, 5-6 days a week. Everything else is swimming (mostly usrpt) or recovery.

In the last 5 weeks, I've cut 10s off my pace for a 4x400 (:30) set. From 1:53 to 1:43. My goal for the off season is to get down to low 1:30s for that set. I did that last winter before getting injured and having to take 4 months off. So, I'm trying to get back there and come into the season fast(er) and healthy!

Mid season, I did stagnate... Once my run volume exceeded 30-35 mpw and I was doing 2x 2x20 + long ride on the bike, swim progress stalled (maybe even backslid). But, that's either a training error or a priority decision depending on your perspective. I placed well in my races... So, maybe it was the right call at the time.

Also, I'm 50 and an adult onset swimmer. While I don't considered that old...there is no denying that learning a skill like swimming, and developing the fitness in an area that doesn't have a lifetime behind it, is slow going.

Finally, I do have a very good local coach. So, I get regular technique feedback... I'm not just slogging through hard sets with (very) shitty form.

I don't know if that answers anything for you or not.
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Re: December fish thread [monty] [ In reply to ]
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This is my first post, despite considering myself as a longtime 'fish lurker'! I hope I stuck to the format Monty!

Friday's session (scy):

200y alternating 25y Free, 25y Back
200y Free (alternating 25y breathing every 3, every 5)
200y Free (pull and paddles)

7x100 @CSS+2 off 1:20
1x100 Pull and paddles
5x200 @CSS+1 off 2:35
1x100 pull and paddles
3x300 @CSS off 4:30
1x100 pull and paddles
2x400 @CSS-1 off 5:00
1x100 pull and paddles
1x100 max (from push) - Managed to hit 1:00:00 exactly according to my Garmin! Fastest 100 I've hit in a long time.

200y Free (pull and paddles)
200y Free (alternating 25y breathing every 3, every 5)
200y alternating 25y Free, 25y Back

Total: 5100y, 1:30h Session time

Practise doesn't make perfect, practice makes permanent. Only perfect practice makes perfect!
Quote Reply
Re: December fish thread [PrimalSteve] [ In reply to ]
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Welcome to the fish thread!

Over on the usrpt thread snappingT (tim floyd) suggested that I replace my 4x400s with a usrpt set of 25s. So, that's what I tried out today.

Wu:
3x100 (30) descend
100 all out (1:23)

Ms: 30x25 usrpt (15s rest) coming in at 19s. Failed at #10. Finished out the set.

Cd: 100ez

Looking back at my times they ranged between 18.1 and 19.9 (other than the fail at 20.1). I got more consistent after the first failure... Staying at or just under the 19.1 pace. My watch (yes, I know) only reads to the even second. So, 19.9 looks the same as 19.0.

Noy sure what to make of failing so early, and then swimmig out the set without another fallure. Probably should try to swim faster. I felt like I was going as fast as I could. Faster turn over, I guess? .
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Faster turn over, I guess? . //

Being that it is a 25, you could turn over faster, just pull a little harder, or for a no brainer, focus more on your push off and break out. I think that is what I would do first, grab the low hanging fruit of a streamlined push off and better break out..And that skill will more transfer over to you on race day than just swimming harder..
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Re: December fish thread [monty] [ In reply to ]
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David D made a similar comment about my 50s. Any tips for a better breakout? I think I know what to do for the push and streamline. But, the breakout, not so much.
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Good luck, and have fun with it! Looking forward to hearing how you do.


These were the numbers from today's swim meet (Edit: per Monty's request...all SCM)

100 free 1:24
100 back 1:41
100 fly 1:34
100 breast 1:55
50 fly 42
50 free 38
50 kick with board (unique event) 1:00

plus raced 50 free and 50 fly in the relay. My 50 fly relay time MAY have been faster, than the standalone event. First time I have done 100 back and 100 breast.

EDIT TO CONFORM TO MONTY'S REQUIREMENTS: ALL SHORT COURSE METERS WHICH IS 95% OF POOLS IN CANADA

Dev
Last edited by: devashish_paul: Dec 9, 18 18:03
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Re: December fish thread [Tom_hampton] [ In reply to ]
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yesterday 4 mi easy run

today 7.3 mi run 1:04:24, 700 yd swim (straight)

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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I love to use swimming as a recovery method too. I ran a half marathon yesterday and even though my result was a far cry from "fast", my legs are killing me today.

I did a 1,000 easy recovery swim, taking rest as needed:

2x:
200x easy kick with board and fins
Swim 100 easy - 1:35

2x:
100 very breast stroke kick
Swim 100 easy - 1:35

Nourish - Sports Nutrition Made Easy
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Re: December fish thread [Tom_hampton] [ In reply to ]
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12/8....On Saturday’s one local pool doesn’t open til 8am, so I slept in a lil.
250 br,fr w/up
Then 2x:
2x400 pull
2x200 fr
4x100 ankle band & buoy

100 br after 1st set
150 br,fr cl dwn after 2nd set
3700 scy
Then 45min on the trainer.

Today, 12/9, 13+ mile run with the spouse in below freezing temps. 🥶
Last edited by: Blmgtnbkr: Dec 9, 18 17:30
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Re: December fish thread [Blmgtnbkr] [ In reply to ]
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When fish say "pull" does that mean wih pb only or pb+paddles?

Asking for a friend.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
When fish say "pull" does that mean wih pb only or pb+paddles?

Asking for a friend.

I have no clue....I don't qualify as a fish yet (working on it), but I never use a pull buoy. I probably should so more oxygen is available for my upper body to work harder without all the oxygen going to me keep my core and legs stable.
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Re: December fish thread [devashish_paul] [ In reply to ]
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Are you still thinking about this 10k day? I still don't know my family plans between Xmas and nye. But, I think this would be cool. I'm trying to figure out how I would manage when my biggest swim day ever is 3500scy. But, it's only one day, right?

Eta: if you put it off until the first weekend of the new year, I'm all in.
Last edited by: Tom_hampton: Dec 9, 18 17:47
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Re: December fish thread [Tom_hampton] [ In reply to ]
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When fish say "pull" does that mean wih pb only or pb+paddles? //

When someone says pull, it usually means paddles + buoy. Sometimes folks use PB(for pull+ buoy). I often will say buoy which means only buoy, no paddles. And sometimes I just use paddles, and I will state that too. Others have paddles, buoy, and band, still another category, or band only, or band and paddles. But I'm anal like that, I like to reflect what I did, even once in awhile using neoprene jammers. Others might not be so anal, hell, I can't even tell what length pools some people are swimming in, that is the very first thing that has to be established... (-;
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Re: December fish thread [Tom_hampton] [ In reply to ]
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pb+paddles. sorry, I’ll clarify next time.
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Re: December fish thread [Blmgtnbkr] [ In reply to ]
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You are far from alone. No need to apologize. I just wanted to know the lingo.

... Aspiring fish, gotta speak the part.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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If I said "pull" I would mean just buoy. Anything else I would clarify "pull with band only" or "pull with paddles" (which would mean buoy and paddles)

today 7.6 mi run progressive 9:10, 8:49, 8:41, 8:34, 8:27, 8:20, 8:13, last 0.6 free speed
1100 yd swim


100, 150, 100, 200, 100, 150, 100, 100 on a 1:30 base
100 kick c/d




7/10 days in Dec.

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Today's swim, 2100SCY


2x75B-3, 2x50B-4 warmup.
3x200 descending (swims in 2:39, 2:37, 2:36),
4x150 descending (swims in 1:59, 1:58, 1:57, 1:55),
5x100 descending (swims in 1:16, 1:15, 1:14, 1:13, 1:12).
150 warmdown.
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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December has not been very consistent. I suppose that's just the way the holiday season is.

WU: 250 straight.

MS:
23x50 usrpt @42s, failed at #10, #19, #23
7x50 @60s, coming in at 48

CD: 100ez
Quote Reply
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Easy day...

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s)
4x100 on 2:00 descend (1:44, 1:40, 1:34, 1:31)

1700 scy

ETA: I'd never done a descend set before. But, I was pretty happy being able to put down a 1:34 and a 1:31 at the end. I was still a bit fatigued from last night, and it took a while to get "going" this morning.

6/11..I wasn't tracking this month. But, I do want to be more consistent through the 23rd. But, it will go to hell after that...my only option would be swim chords.
Last edited by: Tom_hampton: Dec 11, 18 13:49
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Re: December fish thread [Tom_hampton] [ In reply to ]
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7.1 mi easy 1:04:40
10 min swimming in a flume sort of thing. Was at a different place, they had an oval-ish pool with a current. I swam against the current. It was fun until I got out and was wickedly motion sick.

8/11

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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1325 yd swim
4.6 mi run

5 x 100 on 1:30, extra :30 after the last one
4 x 200 on 3:30 desc 2:43, 2:40, 2:39, 2:39
25 kick c/d


9/12 for December

disclaimer: PhD not MD
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
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Nice descend on the 100s Tom _h.

Biked & ran yesterday. Stayed up too late so this morn's swim was a struggle. But I'll take a bad day in the pool over no day in the pool.

550 br, fr w/up
650 pad & buoy
500 fr build pace every 100
600 buoy
6x100 fr lv @1:50
2900scy
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Re: December fish thread [Blmgtnbkr] [ In reply to ]
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Today's swim - 2100scy


200S, 2x75B-3, 3x50B-4 warmup.
5x300 (1-4 swim, 4:01-4:02, 5 pull with buoy).
100 warmdown.
Quote Reply
Re: December fish thread [Blmgtnbkr] [ In reply to ]
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Quote:
Nice descend on the 100s Tom _h.

Thanks!

Today was pretty solid. USRPT 100s day.

WU:
100ez
2x50 kick
2x100 as (25 LA, 25 RA, 50 sw)

MS:
15x100 usrpt @ 1:36 (!!) pace, failed at: #9, #12, #15
15x50 (20s) @ 1:35 pace

CD: 100ez

2700scy

Possibly I should have cooled my jets a little bit and done the 100s a 1-2s slower. There were several 34s and 35s mixed in. All of which "wore me down" a bit faster than ideal. I usually hope to get 20+ at target pace, and at least 12 or so before my first failure. Oh well. Once I failed out, I decided to just finish out the set swimming 50s at target pace.

Stoked to swim 15x100 sub 1:37, and a total of 2200scy at that pace.

Monty/DavidD: I've been focusing on my streamline, and breakouts. I'm sure there's still TONS to improve there. My shoulders aren't exactly flexible overhead. But, at least my hands are overlapped and I'm squeezing tight. I also watched a couple Vids on the breakout stroke, so I've also been paying attention to keeping the extended arm in the streamline position, and keeping the first stroke in near the shoulder/body line. Definitely helps. I'm breaking out about a 1.5-2 body lengths farther down the lane, and don't feel like I have to take a couple of HARD strokes to get back up to pace. Thanks.
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
When fish say "pull" does that mean wih pb only or pb+paddles?

Asking for a friend.

There's not much consistency here. When I say "pull" it means buoy only, if using paddles I'll specify that. But other folks, even within my own masters team, throw on paddles virtually every time there's a pull set, so for them "pull" means with pb+paddles.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
Quote Reply
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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4300m LCM

400 easy warm up
4 x 50 on 1:00
4 x 50 on 55
4 x 50 on 50
4 x 50 on 45

100 on 1:40
200 on 3:00
100 on 1:30
100 easy (active recovery)
1:00 rest
200 on 3:00
100 on 1:30
100 easy (active recovery)

4 x 200 (pull buoy, paddles, ankle band) on 3:10
10 x 50 (pull buoy, ankle band) on 50

8 x 25 no breath on :30
4 x 50 all out sprints on 1:30

500 easy cool down

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
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Re: December fish thread [Mike Plumb] [ In reply to ]
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I am doing the 800IM, 400IM, 200IM and 100IM at provincials so thes were yesterday's main sets

500m warmup

1000m as four times 200IM+50 free continuous

500m kick with fins (dolphin, on back)

800IM
20 seconds rest
400IM
20 seconds rest
200IM
20 seconds rest
100IM
20 seconds rest.

400m with paddles as 8x(25m sprint, hard turn, 8 dolphin kicks hard, return rest of length 25m recovery).

100m easy

My other two events at provinicals are 200 fly and 1500 free! Hoping to be in 4 relays to get some shorter events in too. It should be a blast.
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
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It was "4000 Friday @ 5am" today...

600 br,bk,fr w/up
1000 pad & buoy
100 br
20 x 100s on <2min (I was dreading these, but kinda liked them, def will do more often)
300 br,fr cl dwn
4k scy
Last edited by: Blmgtnbkr: Dec 14, 18 13:25
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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First swim of consequence in over a week, holidays suck;

15x100- 10swim@1;40(1;24 to 1;18)5 IM kick@2;00(1;55 to 1;51)
500p@7;00(6;26)
6x50 odds dolphin@1;30/evens fly@1;00- kicks(1;02's) fly(37/36/37)
2300SCY
Quote Reply
Re: December fish thread [monty] [ In reply to ]
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Easy day...

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 45s
4x100 on 2:00 descend (1:40, 1:34, 1:29, 1:26)
100ez

1700 scy

Pretty stoked about that desc set!
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
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Pretty stoked about that desc set! //

That's what happens when you don't try and do the same time for 25x100's all the time!! Welcome to swimming, where one swim time trumps a 100 slower ones...You have to train fast to race fast, you were training for a 1650. Descend sets like this are what get you a faster 100..
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Great work Tom!
Youre really improving and that is fun to watch. Keep it up!

daved

http://www.theundergroundcoach.com
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Re: December fish thread [monty] [ In reply to ]
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I'm getting it.... Slowly.

I might get it faster if you fishes didn't just sit around laughing at the dumbass for a year.

/pink

You could told me I was being stupid. I probably would have listened... I mean I did when you said to focus on the breakout---Which was a huge help. Funny how just not slowing down makes things easier!

:-)

Tomorrow is 25s day. Looking forward to it. But, I have no idea what time to aim for. As fast as I can, I guess. Sub-18 would be cool.

And... Of course the start of the 100/100... Which I was too stupid to avoid.
Quote Reply
Re: December fish thread [daved] [ In reply to ]
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Thanks David! I still can't quite wait to inhale until the second stroke cycle.... But, I'm paying a ton of attention to the streamline, breakout, and the rhythm of that first cycle which sets up the rest of each length. As you know, it makes a huge difference.

If I'm gonna wear some cool mirrored swedes, I gotta BE fast... Not just look like it until I hit the water. :o)
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Re: December fish thread [Tom_hampton] [ In reply to ]
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20x100s on 1:32 swim interval. 100 warmdown.


All swims in 1:16-1:18.


2100scy
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Re: December fish thread [scooter23] [ In reply to ]
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SCY
1650 free in 22:20
450 IM kick
Pull w/paddles on 1:30/100 interval
200: 2:28
2x150: 1:52
3x100: 1:13-1:14
4x50: 36s

IM set on 1:45 base
200 in 2:58
2x100 in 1:27-1:28
4x50 in 37-46

100 cool down

3800 SCY
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
I am doing the 800IM, 400IM, 200IM and 100IM at provincials so thes were yesterday's main sets

500m warmup

1000m as four times 200IM+50 free continuous

500m kick with fins (dolphin, on back)

800IM
20 seconds rest
400IM
20 seconds rest
200IM
20 seconds rest
100IM
20 seconds rest.

400m with paddles as 8x(25m sprint, hard turn, 8 dolphin kicks hard, return rest of length 25m recovery).

100m easy

My other two events at provinicals are 200 fly and 1500 free! Hoping to be in 4 relays to get some shorter events in too. It should be a blast.

I had so much fun on Thurday's descending all IM set that I repeated it on Friday.

I used to do a track running descending set that went like this

3200m tempo
100m jog

1600m @5K race pace
100m jog

800m @ mile race pace
100 jog

400m @ as fast as I could go
100m jog

200m @ as fast as I could go
100m jog

100m @ EMPTY THE TANK

This used to be a fun 6000m+ track workout covering all race paces. Doing the descending 800m IM, 400m IM, 200m IM, 100m IM kind of mapped to durations of the track workouts and mentally it broke down that way too. I am guessing that even though I am not doing a lot of biking, if I put down a few weeks, my bike FTP will be really high with all this cardio load in the water.

Dev
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Re: December fish thread [Tom_hampton] [ In reply to ]
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total rest day yesterday; bike/run the day before

3.6 mi run
1825 yd swim

3 x 500 on 7:30 (7:16, 6:59, 6:50)
150 fast 1:52
50 kick
100 swim
25 kick c/d

10/15 on December swims

disclaimer: PhD not MD
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Re: December fish thread [devashish_paul] [ In reply to ]
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I guess I'm doing this 100/100/100 thing. But, I'm saying 1000y counts as a swim, as I don't want to compromise my quality swim days.

Usrpt 25s today.

WU: 4x100 desc (30s) 1:40/35/30/28

MS: 30x25 usrpt @ 18.8 (1:15 pace) failed at #9, #18, #26

Finished remainder on 30s interval (23s).

CD: 100ez

Today was about 3/4s faster than last week. I had a few at a sub 1:10 pace.

1/1/1
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Re: December fish thread [Tom_hampton] [ In reply to ]
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I don't think you will compromise your quality swim days whether you swim 1000 yards or 4000 yards in a day. If you see the fish around here talking, they are doing 3000-4000 during a short course swim meet in between warmups and cooldowns and events. Once your base is high enough it's doable. I think your quality of swims are hurt more by how much biking or running you do than swimming. Let's say you swim 3000m today or 12K today and need to do a hard 4000m tomorrow, the run will likely have more of a negative impact on the next day swim.
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Re: December fish thread [devashish_paul] [ In reply to ]
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I agree with your general point. But...

I just smashed myself in November swimming 12 out of 14 days and 19 of the first 23. My swim power dove off a cliff the last 3 days of that stint. I swam too hard, too long, too often. I was a bit overreached.

Second, I'm doing the 100/100, too... So, the running effect will be in the background, also.

Maybe by the end of the 100/100/100 my swim base will be there. That would be kinda the point.

Maybe I'll take the same tack as the runs 1000+2000 = 2x1500.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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OK after today's long swim session (a bit over 2 hours and 6400m), I'm at 1160km for the year. There are 15 days left in the year so finally after being waaaay behind my target on account of being run over by a bus and falling behind on 6 weeks mid year, I'm actually finally "ahead". I only need to do 40k of swimming in 15 days so really, I can take 5 days off from the pool if I want (but I doubt I will, because I am addicted to being there daily) and even then I still only need to do 10x4000m sessions. It's been tough accrueing the distance since I am doing so much IM swimming, but I'm knocking it off a length at a time!
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Re: December fish thread [devashish_paul] [ In reply to ]
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Nice work, Dev. Easy day for me...

4.1mile run this morning in the 31min.

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 45s
100ez

1300scy.

2/2/2
Last edited by: Tom_hampton: Dec 16, 18 13:32
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Re: December fish thread [devashish_paul] [ In reply to ]
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I’m scratching to meet my 500 mile goal this year. Yesterday, I swam 5565 yards and today the gf and I knocked out a 6185 yard swim with the water dipping below 60°F today (63 yesterday). Just 16 miles to go!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Quote:
Maybe by the end of the 100/100/100 my swim base will be there. That would be kinda the point.

I missed something, what's 100/100/100?

4 mi run 35 min legs felt pretty good (Ran 11 yesterday)
1425 yd swim. Arms stiff from Saturday swim

5 x 100 on 1:30
2 x [100 fast + 50 kick easy] 1:18, 1:17
2 x [200 fast + 50 kick easy] 2:39, 2:38
100 fast 1:16
25 kick c/d

11/17 on Dec swims (13,325 yds)

disclaimer: PhD not MD
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
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5000 today, mixed, boring bag of swim, swim with snorkel, paddles...

Only 16,600m until I hit 1000k or 1,000,000m on the year. I'm glad I was able to front-load lots of that distance in the spring and summer, with several 7000-10,000m long course workouts.

I'm sure I used to do at least 2500-3000k per year when I was in HS and College. But, that was half a lifetime ago.
Quote Reply
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Quote:
I missed something, what's 100/100/100?


Another dumb idea from Dev. I made the mistake of complaining in the grievance thread that the timing for the 100/100 sucked because I'm in the middle of a swim block. Dev (0f course) suggested that I do 100 swims AND 100 runs. I don't really see how that addressed my complaint... But, I seem to have been dumb enough to take the bait. So here we are... 100 swims /100 runs /100 days.

Day 3. Perfect record so far.

50s day:

325 straight
25ez

30x50 usrpt @42s, failed at 14, 23, 27.

Did last 2 at 47s with 15s rest.

100ez.

3/3/3

11/17 Dec, 19kscy
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
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Quote:
Another dumb idea from Dev. I made the mistake of complaining in the grievance thread that the timing for the 100/100 sucked because I'm in the middle of a swim block. Dev (0f course) suggested that I do 100 swims AND 100 runs. I don't really see how that addressed my complaint... But, I seem to have been dumb enough to take the bait. So here we are... 100 swims /100 runs /100 days.

Day 3. Perfect record so far.

You're a star. So the 100 swims started the 15th too? I suppose I can track that as well and keep you company. I'm 3/3 run and 2/3 swim.

disclaimer: PhD not MD
Quote Reply
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Dr. Tigerchik wrote:


You're a star. So the 100 swims started the 15th too? I suppose I can track that as well and keep you company. I'm 3/3 run and 2/3 swim.

Star? Ha! We'll see on March 24th.

Yes, started the 15th. Next week is gonna be bad for the swim. No water access from 23-27. And our anniversary is the 28th....might not be wise that day either.

I could stake stretch chords with me and get something in...i suppose.
Quote Reply
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Easy-ish day for me...

I did 2x20s on the bike yesterday (along with the swim+run) , so I'm a bit tired today.

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 44/43s
2x100 on 2:00 1:39/1:35
100ez

1500scy.

4.2 mile run this afternoon.

13/18 for Dec, 20kscy

4/4/4
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
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Gonna have to fit a few of these swims in-between all those 100/100 runs so as not to fall back in the H20, did this today:

10x100- 5swim@1;40(1;25 to 1;19)5 IM kick@2;00(1;55 to 1;52)
10X50, odds fly@1;00/evens dolphin@2;30 flys(36+/36/36+/37/37) kicks(;59's)
500p@7;00(6;19)
4x100, odds dolphin @2;30/enens buoy@1;45-- kicks(2;05's) buoys(1;21's)
2400SCY
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Recovery day - heavy and sore legs from long run on Sat and long trainer ride on Sun

SCY; all "pulls" with a snorkel

300 - easy swim
6 x 50 - 25 kick on back, 25 swim, @progressive 60%-80%, rest :15
4 x 50 - single arm swim by 25, rest :15
1 x 300 - pull @60%


2 x 300 - pull, r:30; #1: 70%, #2: progress 70%-80% by 100
6 x 50 - pull, closed fist, @progressive 65%-80%, rest :15,
8 x 25 - pull, closed fist, strong stroke for first 12.5 yds, reduce to 70% for second half, rest :15


100 - swim with snorkel @70%
200 - swim @70%
200 - easy swim




Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
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wow dev..
1,200,000 meters this year???
Thats twice me!
I hit 600k yards (some meters)....and i was proud but now... maybe not so much! ha
well done
daved

http://www.theundergroundcoach.com
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Re: December fish thread [Tom_hampton] [ In reply to ]
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6.2 mi easy run, 875 yd swim (straight with some kicking)

4/4/3

disclaimer: PhD not MD
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Re: December fish thread [daved] [ In reply to ]
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Ah but trust me, if you can't walk nor bike nor jog properly and it really does not totally matter where you bad leg goes in swimming (you can't get hurt, you just go slow), then you swim a lot!!!!

Today's 70 minute swim ended with:

2x800m

First 800m was two times 400IM back to back, second 800m was an 800IM. I am doing the 100IM, 200IM, 400IM, 800IM, 200 fly and 1500 free at provincials, so at least 1x per week I try to do all of those in a session except the 1500m free happens over all the free in the workout.

800IM + 400IM + 200IM +100IM equals 1500m

plus 1500m free is "only" a 3000m workout!!!!
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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I would agree, it's not standard, not to mention other pull sets like band only or band only with paddles.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: December fish thread [devashish_paul] [ In reply to ]
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5 mi run
1050 yd swim (1000 in 14:14, 50 kick)

5/5/4

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Mosyly the same as yesterday. Swim felt good, the run was a little rough.... Probably should have dropped the run pace by 10s.

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 43/42s
3x100 desc on 2:00 1:42/1:38/1:31
100ez

1600scy.

4.0 mile run this afternoon.

14/19 for Dec, 21kscy

5/5/5
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
4.3 mi run (1.5 mi @ 7.0 mph, 1.3 mi @ 7.1 mph)
1625 yd swim

16 x 100 on 1:30
25 back c/d

14/20 for December, 16,875 yds so far which is higher than last month!
6/6/5 for the Stupid Human Trick challenge

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Longest swim of the year in terms of distance 6200m in 1h40

200m loose
12 x 100m 1- Pull 1- Pull+Paddles

Kick set (2000m)

5 x (2 x 200m kick fins) starting on 3:30 dropping 10 sec each set - 30 sec rest between set 3:30, 3:20, 3:10, 3:00, 2:50

pacing targeting to get 15 ahead of time

200m easy

Second set (2500m)
5 x 500m Pull + Paddles on 7'05

100m cool-down
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Re: December fish thread [MTL] [ In reply to ]
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Not exactly what I had planned for today, but close-ish. The plan was 20-30 100 usrpt. I felt like I needed a little extra rest today. So, I at least tried to push the pace.

WU:
200EZ
2x50 kick w/fins
2x100 (30s) 25LA /25RA /50sw

MS:
10x100 (30s) 1:35 pace
5x100 (30s) 1:33 pace
3x100 (30s) 1:31 pace
2x50 1:30pace

CD : 100ez

6 mile run. Felt ok once I got going on the run. Crazy windy today (30mph gusting to 40).

6/6/6 SHT challenge
Last edited by: Tom_hampton: Dec 20, 18 15:18
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Re: December fish thread [MTL] [ In reply to ]
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MTL wrote:
Longest swim of the year in terms of distance 6200m in 1h40

200m loose
12 x 100m 1- Pull 1- Pull+Paddles

Kick set (2000m)

5 x (2 x 200m kick fins) starting on 3:30 dropping 10 sec each set - 30 sec rest between set 3:30, 3:20, 3:10, 3:00, 2:50

pacing targeting to get 15 ahead of time

200m easy

Second set (2500m)
5 x 500m Pull + Paddles on 7'05

100m cool-down

That's a seriously fast set with that much kicking!!!! Well done! Was that kick with board or kick on back without board?

Today's workout was short......600m warmup free, 400IM alternate lengths hard, 100m easy, 30 seconds rest, 800IM (alternating 100's hard in each stroke), then 50 fly hard, 150m cool down. Total 2100m. I think I am slacking off because I have a bit of a "buffer" to get to 1200km for the year. Interesting how I got "work out of the way" when I thought I was behind and now that I am "ahead" work is getting in the way.
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Re: December fish thread [devashish_paul] [ In reply to ]
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Kick set was done with a board...

I did the set with fins but a girl on the swim club w/o she kick faster than I can swim!!!!
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
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MTL wrote:
Kick set was done with a board...

I did the set with fins but a girl on the swim club w/o she kick faster than I can swim!!!!

How do I rope you into the 10,000m end of year swim set. If you find a place in Montreal on the afternoon of 26 Dec I could do it then as I may be going to visit some friends in the morning!
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
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Dev,

I will be in Quebec City for xmas... not returning until 27th in the montreal area!
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
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4000m

w-up
400m sw/kick/pull/sw by 100's
12 x 25m fins catch-up on '30

m-set
2 x (6 x 100m 3-dps 3-threshold) 100 easy between set
first set pull+paddles on 1'30
second set swim on 1'40

4 x 200m kick/sw by 50 rest (30) fins+paddles (kick without board)
1- medium speed 2-3 threshold+ 4- All-out

100 easy

16 x 25m 3- Min/max (min stroke maximum speed) 1- easy on'30
200m easy

400m choice
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
Quote | Reply
Wed 12/19
300 Br,Fr w/up
2x:
(500 pad/buoy
2x200 fr
4x100 ank band)
400 bk,br,fr cl dwn
3300 scy
Then ran & TRX

This morn..
250 bk,fr w/up
2x:
(2x400 pad/buoy
2x200 fr
4x100 ank band) 150br 1x btwn sets
400 cl dwn as 50br+75 fr build
4000 scy
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
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3900y total, which included some pace 100's....

...Which brought me to a total of 1,000,320m for the year. I'm sure that I swam 2-3 x as much (or more) per year in my high school and college careers, but it's an okay number considering I'm in my mid-late 40's.

New approach next year: more pace work, less focus on distance (until OWS race season starts), and maybe trips to the various USMS Nationals (pool and OWS). No total distance goal, though.
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Re: December fish thread [140triguy] [ In reply to ]
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NICE WORK!

Jeez you and Dev are killing that yearly volume. I only managed about 600k and am swimming almost as fast as ever at low-mid 40s.
Congrats on your year and I too have hopes of making some masters meets this next year. Maybe ill see you there.
daved

http://www.theundergroundcoach.com
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Biggest day of the year since 100x100s in Feb.

"12 days of Xmas Workout", like the song.....except each "day" in the song is a 25...bonus points for singing the song after every interval

All on ~1:30/100 base with some fins work and extra rest after the longer sets


25
50, 25
75, 50, 25
100, 75, 50, 25
125, 100, 75, 50, 25
150, 125, 100, 75, 50, 25
175, 150, 125, 100, 75, 50, 25
200, 175, 150, 125, 100, 75, 50, 25
225, 200, 175, 150, 125, 100, 75, 50, 25
250, 225, 200, 175, 150, 125, 100, 75, 50, 25
275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

It is 9,100 total, takes roughly 2.5hrs at that pace
Quote Reply
Re: December fish thread [140triguy] [ In reply to ]
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140triguy wrote:
3900y total, which included some pace 100's....

...Which brought me to a total of 1,000,320m for the year. I'm sure that I swam 2-3 x as much (or more) per year in my high school and college careers, but it's an okay number considering I'm in my mid-late 40's.

New approach next year: more pace work, less focus on distance (until OWS race season starts), and maybe trips to the various USMS Nationals (pool and OWS). No total distance goal, though.

I always tend to have overall distance/volume goals for whatever I am doing. Its my mentality of getting to something big through consistency and repitition and I know if the goal is big enough that I can't miss too much. It forces daily/weekly focus to not allow for goose eggs.

Next year, I am hoping for 1000km swimming + 10000km of cycling if my rehab stays on track. I have been able to ride OK this fall and on the trainer, so if that keeps up, then maybe I can trade some time I spent this year in the car commuting to work and the pool to just riding to the pool and work . I am also moving the office of my tech startup to a location that it is close enough to bike commute from home to office, office to pool, pool to office, office to home. If I can do 30-35 weeks where I am getting around 150km commuting around and not in the car, that's could be up to 5000km of free bike mileage. This year I am ending up with 1200km of swimming and 4000 km of cycling and that's losing a large chunk of 2 months of summer biking after being run over by a bus....so hopefully next year is better. If I can actually get back to running properly, then I'll adjust this to 1000km swim, 1000km run, 8000km bike (total 10,000km).
Quote Reply
Re: December fish thread [140triguy] [ In reply to ]
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Easy day...

3x300 swim/ fins, kick /fins, buoy
6x50 on 60s coming it at 44/45s
2x100 (30s) 1:38, 1:34
100ez

4.2 mile run

15/21, 27kscy

7/7/7 SHT challenge
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
Tom_hampton wrote:
Easy day...

3x300 swim/ fins, kick /fins, buoy
6x50 on 60s coming it at 44/45s
2x100 (30s) 1:38, 1:34
100ez

4.2 mile run

15/21, 27kscy

7/7/7 SHT challenge

Hey maybe we can ask Ericthebiking to create that swim+run 100 days challenge. So what did we agree on for minimum swim distance? Was it 1500m to correspond roughly to a 30 min run?

I should be at jog/shuffle number 5 by end of the day. As for the swimming well I have no choice other than to be at the full quota.
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Re: December fish thread [devashish_paul] [ In reply to ]
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I've been using 1500y, yes. I've also been using the short+long= 2xMed rule. I have NOT done a double day, yet.

So far it's you, me and TC.

The next 5 days (after today) are gonna be goose eggs on the swim for me. The only water I will be near is a no-swim lake. I'm taking some stretch chords... So, maybe I'll get a session in or two.

I'll probably miss a run or two, as well.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
I've been using 1500y, yes. I've also been using the short+long= 2xMed rule. I have NOT done a double day, yet.

So far it's you, me and TC.

The next 5 days (after today) are gonna be goose eggs on the swim for me. The only water I will be near is a no-swim lake. I'm taking some stretch chords... So, maybe I'll get a session in or two.

I'll probably miss a run or two, as well.

I think over 100 days, 50 swims + 50 runs would be very doable for a lot of people. 100 of each, I think would be a real stretch. I think I could pull it off in a year when I am structurally sound. That's not this year. I think I could get to 50 runs and 100 swims. I almost never go and do less than 1500m anyway and I'm in the pool every day (other than Dec 25/26). If I can do 100 swim and 50 jog/shuffles (maybe I am getting ahead of myself for the latter) where the last 20 runs are actually continuous runs without stops to stretch, then that will be a big achievement and give me the basic function to do a sprint tri next summer (maybe).
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Re: December fish thread [devashish_paul] [ In reply to ]
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Yeah 50+50 seems like a normal training week... 3-4 runs + 3-4 swims. 150 seems like where the challenge actually starts... That's 5+5.

I've been doing the barryp thing for 2 years so already at 6-7x. I forget to take run days off sometimes. Swim still needs more management, though. But 8 days in, I'm not too worse for the wear. I've been combining longer runs on days with(after) harder/longer runs... That seems to maximize recovery time before the next hard swim.

So, 100+80 (r+s) seems pretty doable. I may have to do some doubles later in the challenge. Maybe split my long run into doubles or add a 1500y recovery swim after a hard day.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Quote:
So far it's you, me and TC.

... and I have no minimum distance; my little 300-600 yd swims have really added up, so I'm counting anything. I'm not out to "Game the system" by doing a day of 50 yard swims each hour.

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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yesterday 12 mi run

today 3.6 mi run, 2025 yd swim

4 x 100 on 1:30 w/u
10 x [50 kick on 1:30 + 100 fast on 1:30] 1:15, bunch of 1:13s, 1:14, 1:14
125 kick/swim c/d

8/8/6

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Inching close to my 500 mile goal: at 495.53 after today’s 4833 yard OW swim. It was quite the adventure swim with good sized surf and very high tide. So high, we abandoned the beach as our locker room and moved high up the stairs – the base of the stairs were getting drenched by surf. Heidi & I swam south to a beach spit, walked over to the other side and got back in. We circled around the big rock, Goff Island and swam back. About 62°F out there.
https://www.facebook.com/...115591729&type=3

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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So did my little run to qualify for another in the 100/100 and had the plan for a good swim today. Jumped in and it was 86 degrees, ouch!! So did a bit of that 100 warm up set, and got to the biggie as a pull set, failed on #19..

7x100- 3@1;40/3@1;30/1@1;25(1;25/25/24/22/22/21/19)
3x100IM kick@2;10(2;02 to 1;54)

18x100pull- 3@1;40/3@1;35/3@1;30/3@1;25/3@1;20/3@1;15-- first 12 1;23 to 1;18, last 6(1;15/15/14/12/12/13) failed on #19, just too hot to continue.

5x100IM kick@2;10(1;56 to 1;50)
4x50 fly/free@1;00(fly's 17+'s)
3500SCY
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Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
Tom_hampton wrote:
Yeah 50+50 seems like a normal training week... 3-4 runs + 3-4 swims. 150 seems like where the challenge actually starts... That's 5+5.

I've been doing the barryp thing for 2 years so already at 6-7x. I forget to take run days off sometimes. Swim still needs more management, though. But 8 days in, I'm not too worse for the wear. I've been combining longer runs on days with(after) harder/longer runs... That seems to maximize recovery time before the next hard swim.

So, 100+80 (r+s) seems pretty doable. I may have to do some doubles later in the challenge. Maybe split my long run into doubles or add a 1500y recovery swim after a hard day.

OK.....as of this morning, I got up to 1181km for the year. If I do 9000m between tomorrow and Monday, then when I do the 10,000m IM swim on Dec 27th that brings me to 1200km for the year.....

sooooo......

today I had a 100/100/100 + 10,000IM TEST day.

started off with 22 minutes on the Woodway curve treadmill at the gym beside the pool (to add to yesterday's 25 min, so I get credit for one 100/100 run from that0. This is probably not the best way to start an IM swimming test set give we are talking about a guy who has not run all year. On top of this I did a really hard weights + rowing set yesterday. I could barely stand up nor lift my arms at work yesterday afternoon.

But I realized that the 10,000m IM day is fast approaching so I needed to figure what type of pacing may be doable. Today's "TEST" was on no taper, and pretty fried. When I attempt on 27 Dec, I'll have 2 days of zero swimming "taper".

So today's set

  • 500m free warmup
  • 9x500m IM as 400IM+100IM target time coming in 10 minutes, target departure time 11 minutes.
  • 500m free cool down


The only reason I did not do ten reps today is because I ran out of lane swim time, so I had to do my 500m cooldown during public swim with no lane lines.

I tried to take it pretty easy early and I was hitting the 400IM in around 7:50 and the additional 100IM was bringing me up to 9:40 or so. This gave me 1:20 of "rest". After a while my 400IM times were inching up to 8 minutes. Intially I was losing time on the backstroke leg on account of recovering from the fly. About halfway through, my breast stroke started getting sloppy. Now my 500IM time was right on 10 minutes which I held for most of it. Then the last three I suddenly started losing even more on the back and breast legs and ended up taking 10:10 for each 500IM. The problem the longer I took for the swimming is it cut into the rest interval making things harder and harder to try to hit the 10 min target pace.

All it, it was a 22 min run plus 2 hour swim and I realized that I only did it on one bottle of water.

I think for Dec 27th's 10,000m IM set where I have to do twenty of these, is that I do the first 10 on 11 minutes departure. Then the next 10 on 12 minutes departure giving me more time to refuel. I would like to see if I can hold 10 minutes for each 500IM for all twenty, so more rest will be needed. The entire workout will take me 3:50 if I can hit the pace times and when I finish this workout, I should hit 1200km for the year.

I think this would be a big achievement for a guy who did his first 400IM in practice last Nov and first race this March, plus being run over by a bus.

I am writing all this down, mainly because if I write it down, then I am accountable (at least to the fish) to try to pull it off. Now that I wrote it up, there is no backing off.

Based on today's test, it is in the realm of possibility. This will also be the longest swim of my life in terms of duration. I am not sure how this will work out. I may need to do three kick fly at some point in this as I don't know how well my upper body endures the last hour of this. I THINK I am good to go for the first 2.5 hours. Last year's 10K I had some ramen noodles in one bottle and concentrated gatorade in another bottle and that got me through (and last year's 10,000m was 2500m fly, 500m back, 500 breast, 6500m free....this year all that back and breast will be what breaks me if I do.
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Re: December fish thread [devashish_paul] [ In reply to ]
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First big day in a while. Did all 3 sports today.

Swim:

4x100 desc (30s) 1:44/38/33/27
2x50 (30s) recovery
30x25 usrpt (15s) 18.5s, fails: #20, #28
Did the last 25 in 16.5s
100 recovery
4x50 on 60s coming it at 44/45
100ez

Bike: 25miles 2x20 @ftp

Run: 4.1miles

Dec 16/22 29kscy

8/8/8 SHT challenge

Time to eat!
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
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Felt tired from long bike yesterday, so today was IM day
SCY
600 fr in 7:10
400 IM kick

6x200 on 3:30 (IM/BK/IM/BR/IM/FR)
6x100 on 1:45 (same as above)
200 FR pull on 3:00
2x150 pull (FR/BK) on 2:15
2x100 pull (FR/BR) on 1:30/1:45
100 warm down

3600 SCY total
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Re: December fish thread [Tom_hampton] [ In reply to ]
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OK,I am 5 runs, 8 swim, 8 days. I believe Monty is on the plan too.
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Re: December fish thread [devashish_paul] [ In reply to ]
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OK,I am 5 runs, 8 swim, 8 days. I believe Monty is on the plan too. //

Well I'm 9 runs, 6 swims, 3 bikes, and two weights in so far, but really it is about the running consistency. The swims are to just bridge the gap to later in Jan, as well as the bikes. And both swim/bike seem to help my legs from the runs, so they are therapeutic I suppose...So I will only be posting up swims that are outside my recovery swims for now, so as not to bore everyone...
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Re: December fish thread [monty] [ In reply to ]
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First missed swim. Travel day to our location for Xmas: lake house in East Texas. I brought my swim cords so I'm gonna try and do something tomorrow. I haven't uused them in over a year, so we will see how that goes.

Went out for a short run after we got here. So I'm still 100% on the run.

I guess we need a consistent presentation for swim / run / days... My proposal. Thus I'm at:

8/9/9 (s/r/days)
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Re: December fish thread [monty] [ In reply to ]
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monty wrote:
OK,I am 5 runs, 8 swim, 8 days. I believe Monty is on the plan too. //

Well I'm 9 runs, 6 swims, 3 bikes, and two weights in so far, but really it is about the running consistency. The swims are to just bridge the gap to later in Jan, as well as the bikes. And both swim/bike seem to help my legs from the runs, so they are therapeutic I suppose...So I will only be posting up swims that are outside my recovery swims for now, so as not to bore everyone...

Keep us abreast of all your sport stats!!!

Hey, after today's swim, I am at 1186km for the year. I have 4k tomorrow then 2 day taper and then the 10K swim on Dec 27th!
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
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Dry land day. I did 20 minutes of butterfly stretch cords, which I'm calling good enough to count as a swim.

Also 3.8m hill run.

9 / 10 / 10.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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I hit my 500 mile mark this morning with one of the stupidest swims I’ve done. With 25 mph winds, rain and big swells, the others turned back as I persevered towards Seal Rock. Whitewater on the peaks of every wave which were churning past me every few seconds and were upwards of 20 foot faces. Later, the other guys said they’re laughing while watching me swim up those walls of water. The return trip was crazy, as well with the wave coming from behind and to the right of me. I breathe to the right, so now I could see the waves coming. Several were just right to catch a little body surfing ride, otherwise it was just a moment with my feet higher than my head. Crazy fun! – 2376 yards to give 500.2 miles for the year.
Now I have to do something boring as crap — Swim a straight 5500 yards in a pool under 1:40 to qualify for Portland Bridge Swim next year.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [HalfSpeed] [ In reply to ]
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Congrats on your 500 miles!

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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3.6 mi run
1825 yd swim

6 x 100 on 1:30 w/u
3 x [50 kick on 1:30 + 100 fast on 1:30] 1:16, 1:14, 1:13
3 x [50 kick on 1:30 + 200 fast on 3:00] 2:32, 2:33, 2:36
25 kick c/d

Dec. swims: 16/26 (20,725 yds)
stupid human trick 12/12/7

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Second swim in ramp-up to new season training beginning on Monday.

400 warm up at 1:31 pace

4x100 as 25 hard, 25 easy, 25 hard, 25 easy - blended 1:23 pace

200 easy at 1:34 pace

4x50 hard at 1:12 pace

100 easy in 1:32

4x25 hard at 1:07 pace

200 cool down at 1:36 pace

Nourish - Sports Nutrition Made Easy
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Re: December fish thread [HalfSpeed] [ In reply to ]
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HalfSpeed wrote:
I hit my 500 mile mark this morning with one of the stupidest swims I’ve done. With 25 mph winds, rain and big swells, the others turned back as I persevered towards Seal Rock. Whitewater on the peaks of every wave which were churning past me every few seconds and were upwards of 20 foot faces. Later, the other guys said they’re laughing while watching me swim up those walls of water. The return trip was crazy, as well with the wave coming from behind and to the right of me. I breathe to the right, so now I could see the waves coming. Several were just right to catch a little body surfing ride, otherwise it was just a moment with my feet higher than my head. Crazy fun! – 2376 yards to give 500.2 miles for the year.
Now I have to do something boring as crap — Swim a straight 5500 yards in a pool under 1:40 to qualify for Portland Bridge Swim next year.

Big thumbs up !!!!

Congrats.

So I finished up the year at work and at 1190km of swim....I finally had my first vacation from the office and time to unwind and "BAM"....cold, chills, fever, congestion....spent most of the 24th in bed and recovering the 25th and today (26th). My plan was to go for the 10K IM swim tomorrow when the pool opens, but I don't think it would be wise to "deplete" my body so soon after being sick. I'll get back into a few light days of exercise now that the fever and cold are gone and give the 10K a go on the 29th.
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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3.7 mi run
825 yd swim

too bad I didn't get up earlier; felt great in both sports

500 w/u
2 x [50 kick + 100 fast] 1:14, 1:13
25 kick c/d

Dec. 17/27
stupid human trick 13/13/8

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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4.3 mi run progressive
1375 yd swim

1000 w/u 14:20
50 kick
3 x 100 on 1:25
25 kick c/d

Dec. 18/28
stupid human trick 14/14/9

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Done with the qualifier for Portland Bridge Swim. 5500 yards in 1:19:24. Had to be under 1:40. That’s about 1/4 the race distance. Felt pretty good.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [HalfSpeed] [ In reply to ]
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nice!

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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3.6 mi run
2325 yd swim

20 x 100 on 1:30
50 kick
100 IM
50 kick
50 free
75 kick

rough swim; could not keep my hips up for the life of me.

Dec. 19/29
stupid human trick 15/15/10

disclaimer: PhD not MD
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Re: December fish thread [HalfSpeed] [ In reply to ]
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HalfSpeed wrote:
Done with the qualifier for Portland Bridge Swim. 5500 yards in 1:19:24. Had to be under 1:40. That’s about 1/4 the race distance. Felt pretty good.

Congrats!!!!

After getting sick at Xmas, I have been doing a few light workouts and am at 1196.2km for the year. I need 3800m to get over the 1200km mark. I think I am recovered enough from the sickness to give my 20x500IM attempt a go tomorrow.

Here is the plan

9x500IM come in at 10 min depart on 11 min (this will take me roughly 1:40 (actually 1:39).

2 min nutrition break

Then 8x500IM depart on 12 min.....this is another 96 minutes. drink Gatorade + salt mix after every 500 IM

Final 3x500IM....whatever it takes but hopefully sub 40 minutes for the entire block

Target is to get it all done sub 4 hours. I may be taking too much rest during the second block which may or may not be helpful once my heart rate settles down. I should be coming in around 9:45 for the first bunch, then 10, then 10:30...so even at 10:30 it should be 90 second rest, which may just end up being too much standing around and wasting time.

Dev
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Re: December fish thread [devashish_paul] [ In reply to ]
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Did an aquathon this morning, so got in a decent swim before running:

3x(5x100s/2x100IM kick@2;05) swims@1;40(1;24 to 1;22)buoys@1;35)(1;24 to 1;22)pulls@1;20(1;12/13/14/15/15) Kicks(1;56 to 1;48)
400easy pull(5;22)
2500SCY

Go get em" Dev... I will be on the road vacationing, so hitting some new treadmills and hotel pools..
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Re: December fish thread [monty] [ In reply to ]
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monty wrote:
Did an aquathon this morning, so got in a decent swim before running:

3x(5x100s/2x100IM kick@2;05) swims@1;40(1;24 to 1;22)buoys@1;35)(1;24 to 1;22)pulls@1;20(1;12/13/14/15/15) Kicks(1;56 to 1;48)
400easy pull(5;22)
2500SCY

Go get em" Dev... I will be on the road vacationing, so hitting some new treadmills and hotel pools..

Monty....I did it....3:43 even splitting 1:51 and change for each 5000m.

At 4500m I thought there was no way I would get done as I was cramping and low on energy already....I had to use my 31x Ironman finisher mindset to mentally regroup and focus on the next interval, not how much was left. Second half I went for 25x200IM on more frequent short rest allowing me to top up on a bit of nutrition every 200m. It worked.

The thing that was killing me was back stroke. Fly and breast I was fine. In fact I think I made a breast stroke timing breakthrough in my second 5000m when I had to really search for efficiency and streamline.

I am really on a high doing this 6 months after ending up under a bus.....oh and my alms right elbow is throbbed now but it beats 6 weeks of the worst pain of my life....this is that "good pain"
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Re: December fish thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
Monty....I did it....3:43 even splitting 1:51 and change for each 5000m.

At 4500m I thought there was no way I would get done as I was cramping and low on energy already....I had to use my 31x Ironman finisher mindset to mentally regroup and focus on the next interval, not how much was left. Second half I went for 25x200IM on more frequent short rest allowing me to top up on a bit of nutrition every 200m. It worked.

The thing that was killing me was back stroke. Fly and breast I was fine. In fact I think I made a breast stroke timing breakthrough in my second 5000m when I had to really search for efficiency and streamline.

I am really on a high doing this 6 months after ending up under a bus.....oh and my alms right elbow is throbbed now but it beats 6 weeks of the worst pain of my life....this is that "good pain"

Huge congratulations Dev.
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Re: December fish thread [Anna s] [ In reply to ]
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Anna s wrote:
devashish_paul wrote:
Monty....I did it....3:43 even splitting 1:51 and change for each 5000m.

At 4500m I thought there was no way I would get done as I was cramping and low on energy already....I had to use my 31x Ironman finisher mindset to mentally regroup and focus on the next interval, not how much was left. Second half I went for 25x200IM on more frequent short rest allowing me to top up on a bit of nutrition every 200m. It worked.

The thing that was killing me was back stroke. Fly and breast I was fine. In fact I think I made a breast stroke timing breakthrough in my second 5000m when I had to really search for efficiency and streamline.

I am really on a high doing this 6 months after ending up under a bus.....oh and my alms right elbow is throbbed now but it beats 6 weeks of the worst pain of my life....this is that "good pain"


Huge congratulations Dev.

Thanks Anna, this feels really good to get this done after being under that bus 6 months ago. Actually if I think about it, I am not sure i would have made it without having been under the bus....the 6 weeks when I could not use my arms were all core and legs and I think this was instrumental in allowing me to survive the second half.
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Re: December fish thread [devashish_paul] [ In reply to ]
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Congrats, Dev. That's a major workout.

disclaimer: PhD not MD
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Re: December fish thread [devashish_paul] [ In reply to ]
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Great job Dev 👍

I’ve been busy with the holidays & all. My twin boys came home from college & quickly left to go kayaking thru the FL Everglades for a week....ahh to be young.
Anyway...
On 12/27 did 4300 scy
Mainly 4x(250 br,fr + 250 build + 500 pad/buoy)
300 drills

12/29 3250 scy
Similar to above but shorter
3x(250 br,fr + 250 build + 500 pad/buoy)
250 drills

11.5 min run with the wife yesterday (trying to keep up with the 100/100 challenge)
Today...
500 br,fr w/up
1000 pad/buoy
10x100fr @~1:40, lv @2min
200fr ez
800 pad/buoy
8x100
200fr ez
600 pad/buoy
6x100fr
350 br,bk,fr cl dwn
6050 scy
Chatted with one of the lifeguards today... he’s aiming to swim the English Channel in 2020.
Have a great 2019 all !!
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Last workout of the year.... it was a doozy! 3675 scy

5 x 200 swim, kick*, drill, pull, swim

* - 50 front, 50 back, 50 side (L), 50 side (R)

19 x 75; 3 times through:

3 x 75 Set^ @1:30
1 x 75 build @1:20
1 x 75 fast @1:10 (2 x 75 on last round of 3)
1 x 75 easy @1:30

^ - (by 25): #1: single-arm (R), single-arm (L), swim; #2: short dog, long dog, swim; #3: finger drag, straight arm, swim

21 x 50:

4 x 50 @80% r:10 [:45s]
3 x 50 easy @:55
4 x 50 @90% r:15 [:42/:43s]
3 x 50 easy @:55
4 x 50 @100% r:20 [:40s]
3 x 50 easy @:55

200 pull
Last edited by: tanzbodeli: Dec 31, 18 12:31
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Re: December fish thread [devashish_paul] [ In reply to ]
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Awesome finish to the year, Dev!
I wrapped up with 3200 yards of stuff my gf devised meant to hurt:
W/U 300s/100k
Some stuff I can’t remember
12x25 odds in :20 evens on :40
3x300 p
3x[3x100@1:20]@1:00RI between sets
I started with a 1:08 then quickly faded to 1:14s in first set. Sets 2&3 began with 1:11s, then 1:13/14s. But I finished with a 1:09. Pretty thrilled with that.
508 miles down.
Happy New Year!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Dr. Tigerchik wrote:
Congrats, Dev. That's a major workout.

Happy New Year.

OK....can TC please post the Jan thread to get us going.

I have my second day off of swimming due to pool closure. This is like living without oxygen. I am in withdrawl after a day off yesterday....looks like 10,000m IM was not enough to dissuade me from the pool. Let's get 2019 rolling. Happy New Year to all the sharks, dolphins and fish around here. Trying to work my way up from sea turtle status now!
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