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April Swim Thread
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Happy April Pool's Day! Go swim!

3.66 mi run in 30 min
2275 yd swim

500 w/u
10 x [100 fast + 50 kick] avg 1:14 (range 1:13-1:16)
275 kick/swim c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Lol. Didn't even think about it being April already. Repost from March thread:

400 wu
16x100 on 1:50 coming in at 1:41
100ez
10x50 (:15) @ 0:47
100ez
8x25 (:25) @ 0:19
100 cd

3000scy

It seems weird to me that the 16x100 was so much tougher than 2x1000 straight (on Saturday) at the exact same pace. Hmmm...

March totals were 12 / 31, 27kscy
Q1: 91kscy in 90 days....so, I'm just barely above pace for my goal of 365kscy in 2019.
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
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I was about to post in March too until I realized it was April!!

My morning meetings ran long today and then I had to cut my workout short to make it back for yet another meeting :(

Scheduled Workout:
5 x 400
#1 warm up
#2 IM kick
#3 Free build by 100
#4 IM (50 drill/50 swim)
#5 warm down

I thought if I only took 30 seconds rest in between each I would be able to do it all in time, but ended up cutting the 400 IM to a 200 and only did 200 warm down. I guess it is better than not swimming at all so I will take it! Actual Workout: 3 x 400 and 2 x 200 for a total of 1600 scy
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Re: April Swim Thread [FishinPA] [ In reply to ]
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Weights at lunchtime

evening swim
Warmup 300s, 200p, 100s
4x50 k
8x25 Scull/swim

Main set
500 loco
5x100 build @1:45
5x50 d1-5 @:45
10x25 alt sprint/ez @:30

300 ez warmdown

2800 total

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Apr 2, 19 7:01
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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"500 Loco" ??
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
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Sorry, that’s the shorthand we use. 25 ez, 25 hard, 50 ez, 50 hard, 75 ez 75 hard 100 ez 100 hard, done continuously

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Apr 2, 19 4:23
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Swim from last night. 50m sprints.

WU: 425 Easy
Prep: 9 x 75 (25 dive + streamline kick/50 swim)
16 x 50 backstroke (25 build + hard flip turn/25 easy)
MS:
3x{
6 x 50 dive starts all out @ 1:30 (plenty of rest so we could give max effort)
200 easy
}
CD: 6 x 50

Total: 3500SCM (skipped part of the cool down)

Our pool is closing for renovations this summer and this is the last week (although summer is nowhere in sight weather wise). We've rented time at a nearby pool for the next month, before moving to a 50m outdoor pool for May/June/July, which I'm super stoked about. It's a bit further, but I'm really hoping they leave it in LCM configuration so I get get some yardage in there.
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Re: April Swim Thread [vijeet88] [ In reply to ]
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1600 SCM at lunch yesterday. 30x50 on 1:01 + 100 cd

2800 SCM this morning
300 cd
6x50 descend 1-3,4-6
200 kick
6 x 300 as
100 fast on 1:30 (1:10/1:11)
2x50 kick on 1:15
100 build from t-pace to all out (1:09/1:10)

200 cd
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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300 easy
8x50 drill
3x800 cruise on 10:30 (9:49-34-31, hold 12 strokes per length)
2x50 25 sprint/25 easy
50 easy

3250 scy

-----
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Re: April Swim Thread [Optimal_Adrian] [ In reply to ]
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Debating on events for Provincials in 4 weeks time (April 27th). Originally I was just gonna swim the 50 fly (event 20) and 100 fly (event 30), but I'm thinking of adding the 200 free (event 2) and the 50 Back (event 36). There's not much time between the 100 fly and 50 back though. I have a couple of weeks to figure it out, probably do a 200 oriented practice this week to see where I'm at.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [FishinPA] [ In reply to ]
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7 mi easy run, 525 yd easy swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Weights at lunch - swim scheduled for tonight.

Notable from weights is that I decided to try and start working legs, I was a little nervous about my knee injury. 3 rounds 20 reps on leg press, started light at just 100 lbs, last round was at 260 lbs and no issues at all. Promising! I'll bump up the weight some more next time....

Tonights swim

warmup 300s, 100k, 200p
12x25 sprinters game

main set
12 x 75 d1-3 @1:30
50 ez
6 x 75 (1 fast, 2 long and smooth, repeat 2x)
50 ez
3 x 75 build
25 ez

300 ez warmdown

2900m total.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Apr 3, 19 17:56
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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5.1 mi run 46:46
1075 yd swim
6 mi bike

swim 10 x 100 on 1:30, kicked 75

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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An hour on zone 2 on the trainer this morning. Hoping to finally be able to get back to cycling on the road in the next two weeks.

Technical set at the pool today:

WU: 300swim/200pull/100kick/100IM
Prep: 20x25 mid start practicing flips (IM order with some leftovers at the end)
8x75 free/breast distance per stroke
MS: 2x{
2x100 free/choice @1:45
6x50 free/breast @1:00
150 pull}
CD: 300 loose

Total: 3400SCM

MS was supposed to be 3x but we swapped out one of the sets for 10 mins of relay takeover practice. Always fun.
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Sorry, that’s the shorthand we use. 25 ez, 25 hard, 50 ez, 50 hard, 75 ez 75 hard 100 ez 100 hard, done continuously

This type of 'swim fartlek' is vastly under used. So many folks, especially for triathlon swim training, just do one pace per workout. Forcing yourself to change gears, both up and down is great for fitness and technique (getting back to a smooth, good technique, relaxed pace after a hard effort is a very good skill to have).

300 easy
8x50 drill
5x300 descend on 4:10 (3:28-25-23-20-16)
50 easy
3x200 pull, paddles and buoy, descend on 2:45 (2:08 -06 -05). Breathe every 5 on the 3rd 50 (works out to 3 breaths per length).
50 easy

2900 scy

For comparison to my Monday workout, where I was cruising at 1:11-12 pace and holding 12 strokes per length, I was at 13 strokes per length on every 25 for the main set today.

-----
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Re: April Swim Thread [vijeet88] [ In reply to ]
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11 mi run 1:41:15
875 yd swim

400/200/100 with 50 kick after each (25 kick c/d)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Optimal_Adrian] [ In reply to ]
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Optimal_Adrian wrote:

This type of 'swim fartlek' is vastly under used. So many folks, especially for triathlon swim training, just do one pace per workout. Forcing yourself to change gears, both up and down is great for fitness and technique (getting back to a smooth, good technique, relaxed pace after a hard effort is a very good skill to have).

Dunno if this counts or not...but, my new training plan occasionally includes 4x(3x25 as ez, mod, hard). Such as today:

400ez WU

4x(3x25 (0:25) as ez, mod, hard) 0:22/20/18
7x200 (0:20) 3:23/6/5/24/30/30/31
3x100 (0:20) 1:41

100cd

MS was supposed to be 10x200 @1:41pace. But, you can see it came apart after #4. That set of 25s really makes it hard for me to keep it together on the 200s.
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
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That's why, imho, you should do the sprinting at the end, or latter part of the session.
Last edited by: NealH: Apr 4, 19 13:11
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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For the moment sticking with 2300m due to time constraints...perhaps I need to swim harder/faster. Certainly that will come shortly I think. Will be transitioning the main set to a longer distance as that's how I've done better with Oly's personally. But after Cactus Man I'll put in some good workouts for speed.

2x50 (1:01, 1:07) 17 Sec Rest
2x100 (2:22, 2:17) 20 Sec Rest
2x200 (4:58, 4:52) 30 Sec Rest
3x400 (10:31, 10:27, 10:28) 1 Min Rest
1x200 (5:26) 30 Sec Rest
1x100 (2:20) 18 Sec Rest
2x50 (1:18, 1:18) 15 Sec Rest

So, today I was swimming on a rooftop lap pool and there was a good wind. How much does wind affect surface current? One direction was especially slower compared to the other.

Washed up footy player turned Triathlete.
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Re: April Swim Thread [NealH] [ In reply to ]
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NealH wrote:
That's why, imho, you should do the sprinting at the end, or latter part of the session.


Yes, I understand your point.

I didn't design the workout---or any of the ones I've done in March or April. I started following a semi-coached plan in early March.

I have a scheduled phone call next week. Swim progress (or the lack of it) is high on my agenda---to include understanding the design of the swim portion of the plan. I need to understand the madness in the method, in order to trust the process.
Last edited by: Tom_hampton: Apr 4, 19 14:37
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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2800 yesterday morning with a bunch of IM work. I was splitting a lane with another guy and beside me the swim team kids were doing a vicious kick set that was pushing the lane line over making things tight. Also got a bit of the open water washing machine action. Good times!

2000 at lunch today.
40 x 50 on :45
1-16 every 4th fast
17-28 every 3rd fast
29-36 every 2nd fast
37-40 fast

Fast wasn't very fast today.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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-Standard gpatrick warmup (200 pull, 200 kick, 4x50 build on 1:00)
-20 x 75 on 1:15, target < :55.50
-300 choice cooldown

2500 yards.

"They're made of latex, not nitroglycerin"
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Re: April Swim Thread [NealH] [ In reply to ]
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NealH wrote:
That's why, imho, you should do the sprinting at the end, or latter part of the session.

But lactate sets are so much fun (where you go flat out from repeat #1 and intentionally die.)

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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yesterdays swim:
Warm up:
400 sw
300 pull
200 k
100 drill free
Main set:

5x(200IM on 3:00 , 100 free on 1:30)
200 drill free
300 sw warm down
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Re: April Swim Thread [pac] [ In reply to ]
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Pretty good swim this morning.
300 wu
6 x 50 on :60 descend 1-3,4-6
2 x 200 pull on 3:30
6 x 300 with 30s rest - 1-2 fast, 3-4 T pace, 5-6 fast
200 cd
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Yesterday - last taper workout before Galveston

All scy, all freestyle

Warmup
300 swim - 4:57
200 kick - 5:12
200 paddles and pull bouy - 2:49

Mini Pyramid. Hard up, easy down, leave on 2:00/100
100 - 1:28
200 - 2:59
400 - 6:09
200 - 3:18
100 - 1:42
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Debating on events for Provincials in 4 weeks time (April 27th). Originally I was just gonna swim the 50 fly (event 20) and 100 fly (event 30), but I'm thinking of adding the 200 free (event 2) and the 50 Back (event 36). There's not much time between the 100 fly and 50 back though. I have a couple of weeks to figure it out, probably do a 200 oriented practice this week to see where I'm at.

I thought you are doing the 1500 free too?
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
JasoninHalifax wrote:
Debating on events for Provincials in 4 weeks time (April 27th). Originally I was just gonna swim the 50 fly (event 20) and 100 fly (event 30), but I'm thinking of adding the 200 free (event 2) and the 50 Back (event 36). There's not much time between the 100 fly and 50 back though. I have a couple of weeks to figure it out, probably do a 200 oriented practice this week to see where I'm at.


I thought you are doing the 1500 free too?

I tried to talk him into it but he didn't bite.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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SCY:
300 swim/200k
2000 Pull (25:55 surprisingly easy to hold 1:18/100)
6x50k on 1:15 (62-64)
8x50 on 50 (35-37)
8x25 on 30 (17s)

3500

Looking to build base for longer OWS in summer.
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Re: April Swim Thread [Zachreligious] [ In reply to ]
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AM: 2 mi walk, 1575 yd swim
PM: 1125 yd swim

AM swim
6 x 100 on 1:30
6 x [50 kick + 100 fast] avg 1:14
25 back
50 kick c/d

PM swim - all of this straight
500 swim
50 kick
100 swim
50 kick
150 swim
50 kick
150 swim
75 kick and backstroke c/d


6 swims in 5 days for April!

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Last edited by: Dr. Tigerchik: Apr 5, 19 10:40
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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yesterday 7.6 mi run, 68:11
today 7.1 mi run like 65 min, 1125 yd swim (Straight/easy w kicking)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Nice little swim today

Warmup 300 swim 300 kick 300!pull w/ paddles 100 ez drill

Aerobic zone 2 main set
4x (5x100) as:

1) IM on 2:00 (held 1:30)
2) free on 1:40 hold 1:18-20
3) kick on 2:15 hold 1:50-55
4) pull w/paddles on 1:45 hold 1:20s

100 ez

3100 m

Plan was to do 2 more rounds of 5x100 (1 free and 1 back) but one of the clubs had the lanes and I got booted.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Wanted to quickly get a bunch of yards in this AM so I decided to give 10x400s a whirl after seeing it referenced as a bit of a benchmark 140.6 swim workout.

600 warm up
200 drill/swim by 25

10x400 @ 5:20
Odds pull+paddle
Evens swim
Averaged about 4:50 (pulls a little faster, swims a little slower)

200 warm down

Definitely feeling it a bit, but my main sets have been more in the 2000-2500yd range lately, so that's to be expected.
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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6.5 mi easy run 60:15, 1625 yd swim

500 w/u
50 kick
6 x 100 on 1:35
50 kick
2 x [100 fast + 50 kick]
100 breast
25 easy c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Aerobic session today

400 skps
6x75 (scull, drill swim by 25)
4x25 d 1-4

Main set
4x{
300 steady on 4:30 holding around 4:05
4x25 1 ez 1fast
}

Warmdown
100 pull, 100 kick, 100 swim, 100 kick, 50 swim

3000m total

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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So I did a Pool Sprint this weekend and the water was heated to 84 degrees...my heart rate was lower on both the bike and run...holy moly.

Washed up footy player turned Triathlete.
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Re: April Swim Thread [TheStroBro] [ In reply to ]
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84 is pretty gross, ours is usually around 80 and that's bad enough at times.

2000 SCM yesterday at lunch.
Main set 20x75 on 1:15
1-6 fast (53/54)
7-15 t-pace (57s)
16-20 descend (57 down to 52)
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Endurance set yesterday. 3900SCM

MS:
2x{
6x50 building to 200m pace @ 1:00
2x100 IM @ 2:00
300 pull breathing every 5
150 easy
1:00 rest and reset
}

Practicing bilateral breathing was a healthy exercise for me today. My first ocean swim triathlon is going to be this summer and I think it would be good to have the flexibility.
As always, getting beat by teenage girls on the IM sets. My back/breast combo is embarrassingly slow.
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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April swim thread already!

Yesterday 5k all scy
Main set was 35x 50
9 on 40 then 1x 50 on 1:00 recovery
Then 8 and 1, 7 and 1, 6 and 1 etc
—-
Then today
Main set: 4 rounds
1x200 on 2:30- 219,217,214,215
1x400 on 5:20- 432, 430, 433, 422
2x100 on 1:30 recovery
——
2 days and 10200 yards

I need a nap.

Also. Anyone in the north Miami area got any suggestions for masters workouts??

Daved

http://www.theundergroundcoach.com
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Re: April Swim Thread [daved] [ In reply to ]
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Did my longest set ever yesterday and it went pretty well. (25m pool)

10x400 on 30"r
5x200 on 20"r
10x100 on 10"r
6000m total.
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Re: April Swim Thread [JBell] [ In reply to ]
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nice!

7.7 mi run w/ 1 mi @ 9:05, 5k@ 8:57, 1.25 mi @ 8:49, 1.25 mi @ 8:57
1075 yd swim straight w/ some kicking

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Thanks :) Got some big (for me) swim stuff ahead this season, so I'm doing more volume than I ever have (sitting at 170,000m for the year) and trying my best to "look the part" ;)
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Re: April Swim Thread [JBell] [ In reply to ]
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300S/300K

Main set on 1:30/100 interval
1x250 (3:15)
2x200(2:38s)
3x150 (1:58s)
4x100 (1:17-19)
6x50 (37-38)

6x50K on 1:15
6x100P on 1:30(1:14-15)
8x25 on 30 (36-37)
100 cool down

3600 SCY
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Re: April Swim Thread [PowerPlay] [ In reply to ]
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Tonight’s practice.
Warmup
600 skps
4x50 scull/drill
4x25 kick

Main set
8x25 (2 fast, 2 smooth, twice through)
100 smooth
8x50 @ 60 d 1-4. (40, 38, 36, 33, 41, 39, 36, 33)
100 smoove
8x100 @1:45 best average (1:16, 16, 15, 14, 16, 17, 16, 14). #’s 5-7 started feeling pretty rough

200 warmdown

2700m total

The idea behind the main set was to start off going very different speeds between the fast and ez and then as the set progressed to bring those swings in speed down so at the end it was all steady pace at about an 80% level (ie 80% of a stand-alone flat out 100.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Nice work, very impressed with that speed... The 3x low 50s are enviable.
Last edited by: JBell: Apr 10, 19 18:23
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Yesterday's swim
500 sw
400 pull
300 k
200 drill
100sw

Main set ish
2x50 fly on 1:00
2x50 free on 40
2:50 back on 1:00
2x 50 free on 40
2x 50 Br on 1;00
2x 50 free on :40
2x50 free on 1:00 BR 5,7,9 stroke
2x 50 free on :40

300 pull
100 kick
200 pull
100 kick

3x 100 on 1:30 (1:05, 1:06, 1:08)

300 wd
Have a great day everyone!!
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Re: April Swim Thread [pac] [ In reply to ]
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Last night was backstroke short sprints and kick drills. Legs got a good workout since I also ran ~4kms to the pool, and biked on the trainer in the AM.

WU: 200swim/100kick/100IM

Prep: lots of kick drills, dolphin/back/free

MS:
3x{free/back/choice(i tried fly and then switched back to free)
6x25 all out on 1:00, lots of rest so we could go all out
3x100 on 2:00 recovery set
1:00 rest and reset
}

Total:3050 SCM.

Took the morning off this AM.
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Re: April Swim Thread [vijeet88] [ In reply to ]
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yesterday 6.8 mi run (3.5 mi @ 8:49), 12 mi bike
today 5.6 mi run 50:10, 2325 yd swim

2 x 300 on 5:00 w/u (4:23, 4:12)
10 x [50 kick + 100 fast] 1:16, eight 1:14, 1:16
225 mix kick and swim c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
As we’re into Spring and heading towards Summer, the ocean is getting… COLDER!! We’ve had some big winds lately that have sucked the heat right out. We have warmer weather but yesterday’s and today’s water temps are 52° in the cove and 54° 400 yards out. Perhaps, for the first time, at least in my history with the group, there were more wetsuits than skins (me included).

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: April Swim Thread [HalfSpeed] [ In reply to ]
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Technical set this AM. Focus was on body position and high elbows. Mostly free.
The goal of the progression was a 1000/800/600/400/200, all broken up, as can be seen in the main set.

Warm up: 300 Loose

MS:
2x500 with paddles, gripping at the top, working forearms.
16x50 working on pushoff and glide (no kick during the glide)
2x {3x100 - focus on body position}
8x50 streamline kick free/back/free/dolphin

CD: 200 easy

Total: 3300SCM
Quote Reply
Re: April Swim Thread [vijeet88] [ In reply to ]
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Picked up a couple of new toys, then headed over to the pool for a quick 1700m

400skps
4x100 pull @1:45 w/ paddles (steady pace, held 1:16's or so)
4 x 100 flutter kick w/ board (no fins) @2:00, 3 moderate (1:40's) 1 hard (1:29)
4 x 100 swim @1:50 (3 mod (1:18's), 1 quick (1:12))
100 ez kick / pull

New toys - a set of TYR Catalyst 2 paddles (size M). Blue Finis swedes (my other swedes are too dark for the pool) I tried out the new paddles, but the swedes I still have to assemble.

Love the paddles. They are pretty big, but don't feel big when you use them since they are pretty "balanced" They have a bit of flex to them, and the holes mean you retain some water feel, which is my main gripe with the Agility paddles.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Apr 12, 19 10:36
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Re: April Swim Thread [HalfSpeed] [ In reply to ]
Quote | Reply
AM 7.5 mi run w/ 2 mi @ 8:34 pace and 1.5 mi @ 8:27 pace

PM 2025 yd swim

500 w/u
6 x 100 on 1:30
100, 150, 150, 100 with 50 kick after each
some other randomness

stroke felt reeeeaaallly good

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Friday is IM day

300S/300K/300P
8x50 on 60 IM order
8x100 on 1:45 alt.100s back/breas
8x50 on 60 Faster than first set
6x50K on 1:15 fly/bk/br
200 IM on 3:30 (2:57)
4x50 on 60 IM order
8x25 on 30 IM order)
100 cool down
3500 scy
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Re: April Swim Thread [PowerPlay] [ In reply to ]
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SwimRun practice morning (just for fun and something different)
Heidi & I wore our shorty Orca SwimRun wetsuits and shoes. She chose her Vivobarefoot shoes (I hate them) and I had my Icebug Acceleritas on. The water was quite calm with the occasional surfable (big) sets rolling in. And, it’s about 56° – a bit cool but doable.
The shorty together with swimming with the shoes adds more than ten seconds per 100 to my pace, or around 1:45. We did two loops, swimming down the beach about 1300 yards and then running back on the beach. I felt I did pretty decent on the runs with cooled down body and numb toes 9:05 pace on first run and 9:23 for the second – I can’t keep up with Heidi, though I swam faster than her. If I didn’t wait for her at the buoy, she would have easily caught up on the runs. If we had more time I would have liked to have gone for a third lap. Maybe next time. I think we’re going to incorporate this into our training at least once a week.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: April Swim Thread [HalfSpeed] [ In reply to ]
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yesterday 6 mi run w/ 5k race 24:43, 9 mi bike
today 9.5 mi easy run, 1225 yd swim

1000 free
50 kick
100 free
75 kick

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Yesterday's practice

I just realized that it's similar to Friday's swim. I must be getting forgetful in my old age

400 skps
4x100 swim (3 ez 1 fast) on 1:45 (1:10 fast one)
4 x 100 kick (fly/free by 25, 3 mod, 1 fast) on 2:10 (1:28 fast)
4x100 swim (3 ez 1 fast) on 1:45 (1:08 fast one)

4 x (3x50 @ :60, fl/bk, bk/br, br/fr) descend in groups of 3. Trying to learn the crossover turn, I wasn't an IM'er and never had any reason to learn how to do it. I figured "why not". Feels really awkward right now, slower than an open turn, but that's at least partially because I have to think about it and don't carry enough speed into the turn.

200 ez warmdown for 2400m total


Weights at lunch today. No legs, my knee is giving me grief walking up stairs....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Apr 15, 19 10:34
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Did you decide what events you are swimming yet at the end of the month?

I hurt my back on Tuesday and then got a nasty sinus cold, haven't swam since last Monday. It's putting a serious damper in my strong 1500 plans! I'm still going to do it but now thinking of also going up to Montreal for Nationals with hopes for a better swim there.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Yea, just sent my entry in. 200free, 50 fly, 100 fly. I thought about 50 back but my knee has been acting up and I’m not sure it can handle a backstroke start.

200 is probably gonna suck. But that’s ok, just gonna do the best I can

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
I'm thinking I may just do 200 + 1500. I would do 50 fly if it was after the 1500 but 100 fly sounds like too much..
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
500 sw
400 pull
200 drill

5x100 Im on 1:40 holding 1:25-1:30
5x100 freek on 1:25 holding 1:10-1:15

300 drill

200 ez
Quote Reply
Re: April Swim Thread [pac] [ In reply to ]
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Tonight:

Can’t even remember warmup. It was 100s, 100k, 100s 200 pull and something else. aProlly 700 total?

Main set
2x{
4x50 (3 smooth 1 fast @:50) (33’s on fast, 38-39 on smooths)
200 swim build
4x50 @60 2 pull, 2 kick
200 swim build
}

200 ez warmdown

Total 2500m

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
Endurance today, emphasis on 200s.

WU: 300 easy/6x50 kick drills

Prep: 8x75 free/IM(no-free)

MS: 2x free/IM
{4x200 @ 3:30
100 easy
}

CD: 300 easy/6x50 free/back

3600SCM total

Shoulders sore. That was a lot of fly.
Quote Reply
Re: April Swim Thread [HalfSpeed] [ In reply to ]
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I'm jealous; I wish I had a place to do swimrun practices (not that I am planning a race, just that it looks like fun). If it were allowed, I'd be the weirdo swimming back and forth (in shoes) then running along the trail that circles Lady Bird Lake south of downtown Austin.

last week:

tuesday main set:
5x100 strong w/ ankle band
2x [500 build, 100 kick]

friday main set was just 5x200, 50 strong, 100 smooth, 50 build, which is a shortened mimic for pacing a tri race.

Sunday: first tri of the season (< 50*F at start, luckily it was in a spring that is always wetsuit legal so I could stay relatively warm beforehand). The swim is only ~500y, and official splits include a ~200y run to transition. Came away with the fastest split by ~40s, which is good because I only managed to win by 8s due to taking a long ass time in transition drying off a bit and putting on gloves and a headband before the bike (I was still cold and feet were numb from cold coming into T2). Watch time on the swim was 5:34, official split with the run was 6:28.

This weekend I will visit my parents in TN, and they have an endless pool in their basement. I might try to video myself at various speeds with a gopro then compare to normal swimming. In the past it just hasn't felt right in that pool and I want to try and understand why.

-----
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Its been a while since I've posted. I've been following a purchased training plan...and, have been pretty busy at work. so, I just haven't had much time to get on here.

Long story short, the training plan has been ~3x swims per week, roughly 3 - 3.5k each. 1 day of 100 focus, 1 day of 200 focus, and 1 day of long swimming (3x800-1000). The 100s and 200s were all on short rest, 10-15s max.

The plan started with a 1000yTT which I did and managed a 17:09.
6 weeks later....I did a follow up 1000yTT yesterday, in 17:26.

I'm not very happy with that. Same or better would have been, ok. ~20s worse, is not. On the baseline TT, I felt like I didn't pace it very well, and left some on the table---just because I hadn't done a long effort in several months. So, I was a bit conservative. Yesterday though, I definately did NOT leave anything significant on the table. The effort felt "strong", and honestly, when I checked the clock I was expecting to see 16:xx, not mid-17. My guess while swimming the TT was 1:38-ish pace.

As I've noted in previous experiences swimming 3x doesn't seem to work for me. And all this LONG SLOW SWIMMING---either from fatiguing pre-set sprints, very short rest, or just swimming 1000y straight, only seems to have made me a slower swimmer. It has helped me to expand the average length of my sets from 2k to 3k+, and maybe that's a good thing. But, it has NOT made me faster.

So, today...I chose to do a USRPT set of 50s.

WU:
4x100 (30") 50 drill / 50 swim
2x25 (20") clock drill
2x100 (20") SA drill /swim

MS:
30x50 (20") usrpt @46s (Fail #26)

CD:
4x50 (10s) ez
100 ez

The last time I did this set before starting this plan, I was in the 43s range. I think that jives pretty well with the fall-off in the my 1000yTT time. So, I think I'll go back to the USRPT (100s and 50s) approach for a couple weeks and see what impact that has on my 1000yTT time. In the past, I've seen pace per 100y improvement of about 2s per week.
Quote Reply
Re: April Swim Thread [Tom_hampton] [ In reply to ]
Quote | Reply
agree with your assessment.

Monday ran 15 miles, took Tuesday off

today 8.2 mi run, 1025 yd swim (speaking of long/easy)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Tom_hampton] [ In reply to ]
Quote | Reply
It must be USRPT day today.

I've got provincials coming up next weekend, so it's time to do some race specific sharpening. I'm loathe to call it a "taper" because that implies you've been doing enough volume that you have something to taper from. Which I haven't, and don't.

So today it was:

400 SKPS warmup (pull with paddles)
USRPT #1 - 100 fly pace 25's (16's on 35) made 8, failed on 9, 50 ez kick, made 10-13, failed 14 and 15 (425m)
325 ez kick / swim
USRPT #2 - 200 free pace 25's (16's on 35) made 17, failed 18, 50 ez kick, made 19-30. Generally hitting :15.5's or thereabouts, little hard to tell exactly because the clocks are about 2.5s out of sync. (800m)
300 ez warmdown

total 2250m

It's not something that I can or want to do every day, a) because I'd get bored doing the same thing all the time, and b) because my squad isn't doing it. But today, it made sense because I was swimming on my own and I was lucky enough to get a lane to myself at lunchtime.

Tri-club swim practice tonight for the double....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
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out of curiosity, what plan is it? In general, the plans that I've seen have no clue how to actually train the swim. IMO, it takes a lot more than simply writing up a set, it also takes some explanation of the goals and how the athlete should be approaching the set. eg. 20x50 descend 1-4 can be interpreted a lot of different ways, and achieve different training goals.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
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Long story short, the training plan has been ~3x swims per week, roughly 3 - 3.5k each. 1 day of 100 focus, 1 day of 200 focus, and 1 day of long swimming (3x800-1000). The 100s and 200s were all on short rest, 10-15s max.


These are all basically the same sets, doing the same thing. You are doing 3 days of distance free, so not really surprised you are not getting faster. Maybe do one day your USRPT, another day take 30 to 40 seconds rest on 100's, and then your 800's day. Maybe even take more rest on the distance day and do a big descending set. I pretty much guarantee that you will get faster in your 1000, especially as compared to what you were doing here....
Quote Reply
Re: April Swim Thread [monty] [ In reply to ]
Quote | Reply
1000 Fr in 13:38
400 IM kick
10x100 on 1:30 (1:17-20)

Pull set on 1:30/100 base
1x200 in 2:31
2x150 in 1:52/3
3x100 in 1:15-16
4x50 in 37
100 cool down

Swimming has plateaued as biking/running volume has picked up.
Quote Reply
Re: April Swim Thread [PowerPlay] [ In reply to ]
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Swim #2 today

2x{100s, 100k,100p w/paddles)
8x50 pull w paddles
4x50 kick

Main set
5x100 pull w paddles on 1:30
500 negative split
5x50 (2 pull, 3 fly/free)
250 hard

Warmdown
3x50 ascending
150 ez swim/kick

3000m total

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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I have run every day so far this month and no surprise my swimming has been in the tank....less energy for swims, less legs.

But today I did a fun set

400m warmup combo free and breast
800IM....building each leg
400m kick with fins, back, and dolphin
6x200IM as 25 sprint, 25 legs only on each stroke
1x400IM @30 seconds slower than race pace
4x100 free with paddles with 8 dolphin kicks off the wall (open turns) trying to get as far as possible

3600scm
Quote Reply
Re: April Swim Thread [monty] [ In reply to ]
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Thanks, Monty.
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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14 Year Old - Jacob Whittle... 50.40 LCM 100 Free at UK NATS. 0.9 faster than Michael Andrew at 14.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: April Swim Thread [realAB] [ In reply to ]
Quote | Reply
I saw that. Video linked here --> https://swimswam.com/...100-freestyler-ever/

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
nice double!


my mom called last night to say my grandmother had died. Well, not technically grandma but pretty much - her best friend's mom while they were growing up, who have been my third set of grandparents my whole life. It happened fast; I had expected to see them in May. I'm pretty mopey and sad. I figured exercise was unlikely to make me feel worse so a run and short swim.

8 mi run w/ 2.25 mi @ 9:05, 5.2 mi @ 8:57
675 yd swim

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Oh my :-( So sorry to hear that, it's tough losing family. Hang in there....

Dr. Tigerchik wrote:
nice double!


my mom called last night to say my grandmother had died. Well, not technically grandma but pretty much - her best friend's mom while they were growing up, who have been my third set of grandparents my whole life. It happened fast; I had expected to see them in May. I'm pretty mopey and sad. I figured exercise was unlikely to make me feel worse so a run and short swim.

8 mi run w/ 2.25 mi @ 9:05, 5.2 mi @ 8:57
675 yd swim

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Dr. Tigerchik wrote:
my mom called last night to say my grandmother had died. Well, not technically grandma but pretty much - her best friend's mom while they were growing up, who have been my third set of grandparents my whole life. It happened fast; I had expected to see them in May. I'm pretty mopey and sad.

Sorry to hear that TC. I've been through it both ways....long and drawn out, and fast and unexpected. They both suck. My condolences to you and your family.
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
:(

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: April Swim Thread [Zenmaster28] [ In reply to ]
Quote | Reply
Scruffy didn't race AB provincials this go round. He entered but scratched.

Brand new 10 lane pool in SE Calgary first meet using the pads there.

Day 1
800 Free 9:00.84 (too much speed in the first 100, guy beside me went out hard and I kept a relative lead on him which I should have trusted my self and ignored him)

400 IM : 4:53.43 decent
... split 1:25 on breaststroke

Day 2

1500 Free : 17:07.78 (800 split 9:00.53)
Better pacing...
200 IM : 2:16.86
200 Fly : 2:15.73 ( 35.75 last 50)

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: April Swim Thread [realAB] [ In reply to ]
Quote | Reply
Congrats on the meet, stellar times.. gasp.

..

My swimming is worthless.. lol :) 3100 scy today. Mix of drill and 100's. Nothing worth posting.
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
I've got provincials coming up next weekend, so it's time to do some race specific sharpening.//

Good luck Jason, sounds like the timing of being sick for you was perfect, not so for me..I have been out 3 weeks after finally catching the family virus, and just yesterday and today took a stab at just getting in and slopping around. Same 1200 splash about both days,


200s@3;30(3;10/2;59), 5x100IM kick@2;15(yesterday-2;00's/ today 1;52s)3x100 breast@2;00 easy( yesterday-1;46/45/42, today1;36/35/34)200p(2;50/2;43)


So my original thought when I got sick was that if I could get in 10 days or actual training, I would still go to nationals next week, no such luck. If I'm not sick and relapsing from these two easy days of just 1200 a day, and I can do one more easy day tomorrow, that would give me 3 days to train, 2 days to rest up. I was 90% not going a couple days ago, but now I just will wait and see if I actually get healthy. It really sucks, and no way do I swim the 200fly or 400IM. Just the shorter events if I go. I'm really bummed about this, been 8 years and I was so looking forward to having a shot at a great meet, oh well, always next year, or year after I guess....
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Re: April Swim Thread [realAB] [ In reply to ]
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Hey Bo, some very nice swims there, and yes the 1500 and 800 look identical in pace. Figure if you felt the same in the 800 as 1500, and paced just a hair better, you would have been good for 8;56 maybe?

By the way, when do you age up to 45+?? That will be like shooting ducks in the bath tub for you!!!
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Re: April Swim Thread [ripple] [ In reply to ]
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Pretty happy with the weekend on the whole. The 800 was a not a shining performance though.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: April Swim Thread [monty] [ In reply to ]
Quote | Reply
monty wrote:
I've got provincials coming up next weekend, so it's time to do some race specific sharpening.//

Good luck Jason, sounds like the timing of being sick for you was perfect, not so for me..I have been out 3 weeks after finally catching the family virus, and just yesterday and today took a stab at just getting in and slopping around. Same 1200 splash about both days,


200s@3;30(3;10/2;59), 5x100IM kick@2;15(yesterday-2;00's/ today 1;52s)3x100 breast@2;00 easy( yesterday-1;46/45/42, today1;36/35/34)200p(2;50/2;43)


So my original thought when I got sick was that if I could get in 10 days or actual training, I would still go to nationals next week, no such luck. If I'm not sick and relapsing from these two easy days of just 1200 a day, and I can do one more easy day tomorrow, that would give me 3 days to train, 2 days to rest up. I was 90% not going a couple days ago, but now I just will wait and see if I actually get healthy. It really sucks, and no way do I swim the 200fly or 400IM. Just the shorter events if I go. I'm really bummed about this, been 8 years and I was so looking forward to having a shot at a great meet, oh well, always next year, or year after I guess....

Load up on cold medicine and do it. The worst that happens? You swim slower than you’d like. So what? there’s always next year, and there’s a chance you might actually surprise yourself and swim well.

Yeah, I’m finally feeling healthy, really good actually. Today I bumped up the weight on a couple of movements in the weight room, I’ve lost 13 lbs since feb 28, and I managed to do 2 pull-ups today in a row. Real ones, not the CrossFit type. So I feel like I might actually have a good meet next week.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [realAB] [ In reply to ]
Quote | Reply
realAB wrote:
Scruffy didn't race AB provincials this go round. He entered but scratched.

Brand new 10 lane pool in SE Calgary first meet using the pads there.

Day 1
800 Free 9:00.84 (too much speed in the first 100, guy beside me went out hard and I kept a relative lead on him which I should have trusted my self and ignored him)

400 IM : 4:53.43 decent
... split 1:25 on breaststroke

Day 2

1500 Free : 17:07.78 (800 split 9:00.53)
Better pacing...
200 IM : 2:16.86
200 Fly : 2:15.73 ( 35.75 last 50)

Wow this is awesome! Well done. Even if I had fins, wetsuit, paddles and a motor well could barely do 10m at these paces!!!!
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
Update from Glasgow. 50.37

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: April Swim Thread [realAB] [ In reply to ]
Quote | Reply
Watching the session now on YouTube. Jervis had a fast 1500 -14:46

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [realAB] [ In reply to ]
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realAB wrote:
Update from Glasgow. 50.37

He lost half a body length off the start. As he matures and gets a little more explosiveness, he’s gonna be really quick.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
I posted almost exactly that to twitter

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Yesterday's swim

500 sw
400 pull
300 kick
100 drill

5x 200 on 3:00 (odds free, even Im)

6x 100 free descend on 1:30 (1:25-1;08)

300 ex cool down
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Condolences on your loss. But even getting out for a short workout often helps me get my head straight, and it looks like you did just that...


We did 100s race pace yesterday.

WU: 200swim/200kick/100IM

Prep: 2x
6x50 kick 1-3 descending streamline free/choice
8x25 easy/100s pace
2x100 streamline/left arm/right arm/swim

MS: 3x
4x25 easy/all out on 45s, holding 15 high
3x50 @ 100s pace on 1:15, holding 34s
3x50 kick 3-1 ascending with board
100 easy

3400 SCM

Our normal pool is undergoing renovations and we've rented some space at another pool, where the temperatures are absolutely boiling. Both the air and the water. My 50s times are consistently 2-3 seconds slower at this pool. It's not only tiring, but also discouraging, since I'm in the middle of a solid training block and everything seems to firing on all cylinder. Our old pool was nothing to write home about, but there were times during practice last night when I was seriously considering the ways I'm which I'm going to kiss the ground when I get back there. 6-ish more weeks I think.

Lots of facilities closed for Easter weekend, and with torrential rains it's going to be difficult to get out for any serious training as well. Going to work on cooking up a rabbit stew. Have a great weekend ya'll!
Quote Reply
Re: April Swim Thread [vijeet88] [ In reply to ]
Quote | Reply
Thank you all for the kind thoughts. I feel a little better today. 7 mile easy run (did not get below 9:13 pace), 675 yd swim.

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [realAB] [ In reply to ]
Quote | Reply
I just tried on my tech suits to figure out what I’m going to wear. I have 2 LZR elite 2 high waisted suits (got ‘em on sale at nationals in ‘16 for $50 each, couldn’t say no at that price, a LZR pro and a nike NG-1. The pro and ng-1 are reg waist.

I realized that is you are carrying anything extra around the middle, a HW suit doesn’t work. It just folds back down. It was the same deal the last time I wore it, but I just thought I didn’t put it on right.

I’d prefer to wear the elites, but it looks like the ng-1 is it as it fits the best. Material isn’t great though, it’s pretty absorbent for a tech suit.

Hopefully I can keep the weight coming off so next year I can fit in the “good†suits.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
JasoninHalifax wrote:
Hopefully I can keep the weight coming off so next year I can fit in the “good†suits.

In my best Arnold Schwarzenegger voice, "You can do it!" I'd post a meme, but I can't get to those from the office.
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
I wish a fitting suit was my problem, still got a headache and somewhat stuffy nose. Not worse today, but not that much better. Did the 1200 workout again, a little faster than yesterday;

200s@3;30(2;52)5x100IM kick@2;15(1;51 to 1;48)3x100 breast@2;00(1;32/30/29)200p(2;38)
1200SCY

Running about 50/50 if I go to the big meet next weekend, I really need 3 days of being absolutely healthy and drilling a couple sets, just to get my mind right...
Quote Reply
Re: April Swim Thread [monty] [ In reply to ]
Quote | Reply
Hey Monty-

I'm thinking about doing a 100s set like you describe tomorrow AM. Would you suggest just a simple

20x100 (0:40) fast

or...something more complex, like

5x(4x100 descend)

I like the idea. Its just when I started to think about it, I wasn't sure exactly what my goal should be for best effect.
Quote Reply
Re: April Swim Thread [Tom_hampton] [ In reply to ]
Quote | Reply
I'm thinking about doing a 100s set like you describe tomorrow AM. Would you suggest just a simple

20x100 (0:40) fast

or...something more complex, like

5x(4x100 descend)

I like the idea. Its just when I started to think about it, I wasn't sure exactly what my goal should be for best effect. //


Hey Tom, I think you are still confusing what certain workouts are, and what they try to achieve. First off, you cannot do 20x100 fast with 40 seconds rest, that is a distance set to hold something like1k or so pace. If you actually started out fast, you would be done around 4 or 5 I would guess on that set.

I like the other set, just make sure you do a big descend each set of 4. Maybe even start out so easy, that each set is also descending from the previous one, so a big build. But in order to do this, you have to have good rest. For you, maybe 2;20?? Just take sure you do a big descend on each 100, maybe like 5 seconds, with the last one virtually all out. That is a set you will get a lot out of, not some long grinding, pace holding one...
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Re: April Swim Thread [monty] [ In reply to ]
Quote | Reply
One of my favourites for actually working on speed are things like alternating easy and fast, up to about 3 easy for each fast one. That way you get a lot of active recovery and a chance to dial in technique, and to make the fast ones really fast.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [monty] [ In reply to ]
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Of course I am! Swimming makes no sense! :=)

Thanks. That's why I asked.

My best 4x100 descend was 1:40 down to 1:26. I think I'm about 5-7 seconds slower than I was then.

So, you are suggesting descending each rep by 5s, and each set start point by 5s? Something like this:

Set1: 2:20 - 2:05 (in 5s drops)
Set2: 2:15 - 2:00
Set3: 2:10 - 1:55
Set4: 2:05 - 1:50
Set5: 2:00 - 1:45

Or should I drop the start point down to 2:05 so I end at 1:30 if I think that's my best possible pace?

Do I take 40s rest between all... Or extra rest between each descend set?

Sorry for all the questions... Really appreciate the ideas. But, you are absolutely right... I don't understand it. That's why I liked the usrpt... I just grind and do the work.
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
Quote | Reply
I’d rather see you with the fast rep on each one at the same speed, or even dying off a little.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
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No not at all. You are confusing rest interval with pace. My suggestion is to keep the same interval throughout, maybe take an extra 30 seconds or whatever gets the clock on top or bottom.

If you have done a 1;40 to 1;26, that is a good template to follow. So if you really are not that fast right now, start the first set at about 2;00, and descend to mid 1;30's. It doesnt have to be 5 seconds each 100, but something in that neighborhood. Just not 1 second.. The purpose of the set is to have the first two of each set to feel super easy, and #3 hard but steady. #4 is a controlled sprint. As you do the four #4's, maybe sprint one more lap on each one, until the last one where all 4 laps are all out. So first one is 3 hard, steady laps, sprinting the last one. Second #4 is 2 laps hard steady, and 2 sprinting, and so forth. That should get you a good descend on all the sets together, as well as within the sets themselves.

Nothing will be so hard that you are not fairly fresh starting the next interval, except #4. But then you get to cruise again and recover, which should have you in the 1;20's at the end somewhere..
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
Sick last week and skipped Tuesday. Started my distance build so I feel confident in gunning it for Cactus Man.

2x50 (1:00, 1:08) 15 sec rest
2x100 (2:14, 2:09) 30 Sec rest
2x200 (4:54, 4:52) 30 Sec rest
1x400 (10:25) 1 min rest
1x600 (16:18) 1 min rest
2x50 (1:18, 1:20) 20 sec rest

Going to push back up to 2300 and then try to speed things up to get 2500m in an hour time frame. Start working specific drills off the main big interval I'll be doing.

Gonna do an OWS on Saturday and try to push out 3000.

Washed up footy player turned Triathlete.
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
One of my favourites for actually working on speed are things like alternating easy and fast, up to about 3 easy for each fast one. That way you get a lot of active recovery and a chance to dial in technique, and to make the fast ones really fast. //

I agree, just that right now I'm just doing stuff to get healthy first. Without that, there is nothing else at the moment. I hope I can do a couple/few days of something like you suggest, along with a really good 6 to 8X100 set of breaststroke fast, to get ready for my 200's...
Quote Reply
Re: April Swim Thread [monty] [ In reply to ]
Quote | Reply
Thanks. Gave it a go this morning.

WU:
200ez,
2x50 kick,
2x100 la/ra/sw/sw,

MS:
4x{4x100 desc} on 2:10,
1:46/42/36/29
1:49/45/39/32
1:49/40/36/28
1:51/45/40/31

CD: 200cd

2300scy

Need more practice at pacing the middle two, obviously. Kinda all over the place. I didn't have much for an "all out" 25/50/75 on #4. Maybe that's the advance course.
Quote Reply
Re: April Swim Thread [Tom_hampton] [ In reply to ]
Quote | Reply
8.5 mile run w/ 10k race, 9th FOV of 218, 50:55.
1275 yd swim

3 x 200 on 3:15
6 x 100 on 1:35
75 kick c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
4x500 mixed speeds
100-200-300-400-400-300-200-100 @ 1:30/100 pace (1:23, 2:48, 4:15, 5:40, 5:38, 4:15, 2:48, 1:22)
2700 additional

6700m long pool

I started out with the lane to myself, then eventually shared with 3 others. That was ok bc I wasn’t going too hard at it. I helped a first-time circle-swimmer feel ok with circle swimming, and it turns out that she enjoyed it.
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Pool is set up for long course today.

800 skps warmup

4x200 pull w paddles on 3:15
4x150 kick (flutter kick deep end to shallow, dolphin the other way)
4x100 on 2:00 (1 first 20 fast, #2 last 20 fast, #3 middle 20 fast, #4 fast 1:28, 26, 25, 1:12)
4x50 easy 2 kick 2 swim

200 easy warmdown

3000 LCM

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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200 pull, 200 kick
4x50 on 1:00, build

Main set: 24 x 100y on 1:35, target < 1:15
(Failed #18,; rested an interval, then resumed)

100 back, 100 kick, 100 pull cool down.

"They're made of latex, not nitroglycerin"
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Dr. Tigerchik wrote:
8.5 mile run w/ 10k race, 9th FOV of 218, 50:55.
1275 yd swim

3 x 200 on 3:15
6 x 100 on 1:35
75 kick c/d

I had two days without running and noticed I had my juice with my legs on my wall push offs and dolphin kick for fly and breast kick. Yesterday I tried an experiment. The snow is finally melted off most of the track up the street, at least 300m is clear (still some snow on the south side of the track that is shaded by trees, so it gets less sun). I did an hour run where I did 300m accelerations one way and then retraced the 300m recovery doing drills and repeated. I did this for 50 min (so lost track of how many) during a 65 min run. Then I went home got my gear and hit the pool.

For my swim, I spent the first part just doing a lot of work with my upper body and letting the legs catch some "rest". I saved the leg heavy IM and kick work for the second half of the swim and everything worked out fine. Total was 12K running, and swim was first 30 min lots of large paddly work, final 45 min was focused on a few sets of 200IM legs only, then 4x200IM where I sprinted 25m and recovered 25m, then I spend the final 15 min doing under water dolphin kick with fins.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
Quote | Reply
7.5 mi run, legs felt surprisingly springy. Fartlek intervals 1.5 mi @ 9:05, 1.4 mi @ 8:57, 1.75 mi @ 8:49, 2.1 mi @ 8:41
1375 yd swim (straight w/ some kicking)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Cold, cold swim this Easter morning. Swam 4230 yards in my SwimRun shorty wetsuit. The water was 54° with an occasional colder spot. A half hour after finishing, the shivers started and my right index finger went numb and turned white. A half hour later, that finger was ok. The white and numbness travelled over to my right ring finger. I also had numb toes and big white splotches on the bottom of my feet. Luckily, our pod had an Easter beach brunch where I imbibed in hot spiked cider and ate hot French toast, egg and sausage casserole - so tasty!
After getting home and having a spell in the hot tub, Heidi and I hammered an 18 mile ride, averaging better than 19 mph – a real good pace for us.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: April Swim Thread [HalfSpeed] [ In reply to ]
Quote | Reply
5 km walk and some hip exercises
2325 yd swim

22 x 100 on 1:35
125 kick c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
OK so last summer after I got run over by the bus and the docs allowed me back into the pool I did several weeks of kick sets, but lately I have not done that much.

Anyway, last summer I worked up to doing sets of 5x200m IM kick only (dolphin kick on stomach, breath every 4-5 strokes, backstroke kick on back, breast stroke kick no arms and free kick on one side with switch over to the other side mid length). If I recall correctly, the best I got to was around 10:16 for 400IM kick.

Today the pool was crazy so it was a good opportunity to just do kick sets for a while. I did a 200IM kick warmup and launched into the 400IM kick. Final time was 9:35. I MAY be able to take another 10-15 seconds off this if I go all out.

Other than that I did 3x400m as

200IM moderately hard with 50 free easy recovery
followed by 25 fly hard, 75 free moderate twice

Overall workout was 4000m
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
7 mi easy run 65:42
1275 yd swim, straight w/ a little kicking

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
This morning I swam for the first time in 2 weeks. Masters meet on Saturday is going to be rough.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Good luck with that, I have been out 3 weeks, tried to do an abbreviated training bloc, but remained a bit sick through it. So no masters nationals for me this year. No point for me to go if I have no chance at some decent times, will punt to next year.

If you have just been out two weeks, and you are all better now, you may still have a chance at some decent times. Just think of it as a long taper with a couple days to sharpen speed. I remember guys in college that did virtually nothing for 2 weeks and killed it, but of course they were going into that completely broken down, and doing 12,000+ a day all season..
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Re: April Swim Thread [monty] [ In reply to ]
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I'm setting my expectations very low. To be honest the only reason I am still swimming is because for Masters nationals (Canadian) I need to have an actual time to enter the 1500. All other events I can enter without having to prove a seed time. So this weekend I will swim the 1500, use that time to enter Nationals in a month.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
Quote | Reply
Oh good deal, I thought your nationals were the same time as ours. I did the exact same thing, swam a couple meets just to get qualifying times for the big meet a month later, only sickness got in the middle of those two. You still have a chance, just don't do anything now that prolongs your illness, or gets you a relapse. Do the minimum time you need, then just really ease back in, you have plenty of time in the masters world for a good comeback still...
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Re: April Swim Thread [monty] [ In reply to ]
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I'm over the sickness so I should be able to put in a solid 3-4 weeks before Nationals . The whole thing was just bad timing for me - I hurt my back two weeks ago and then a couple of days later as that was clearing up I got sick, then as that was getting better we were travelling for 4 days and then when we got home, the pool was closed for Easter!
Quote Reply
Re: April Swim Thread [monty] [ In reply to ]
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monty wrote:
Oh good deal, I thought your nationals were the same time as ours. I did the exact same thing, swam a couple meets just to get qualifying times for the big meet a month later, only sickness got in the middle of those two. You still have a chance, just don't do anything now that prolongs your illness, or gets you a relapse. Do the minimum time you need, then just really ease back in, you have plenty of time in the masters world for a good comeback still...

The good thing about Cdn Masters is that you don't need a specific QT, you just need to swim it "officially", I think that the way it works is that the time you swim becomes your seed time for Nats. So you can swim as slow as you want, the downside of doing that is that you'll get put in a slower heat at Nationals.

That said, Z28 has been putting in some really solid swims in training, so I think he'll be fine come Provincials.

I did a sort of taper workout today at lunch.

600 SKPS (pull w/ paddles)

2 x 50 breast w/ dolphin kick, going for minimum stroke count (#1 - 5 strokes down, 6 back #2 - 4 strokes down, 5 strokes back) I use this as a bit of a "feel for the water" drill.

2 x (4x50) free on :60 - 3 easy 1 fast (33, 31)

4 x 100 free on 2:00 - 3 easy 1 fast (easy repeats were pretty slow at about 1:22-25, fast was a 1:04 - fastest I've gone from a push in practice in a couple of years)

200 easy warmdown

that was a nice little confidence boosting practice, I "might" have a decent 200 free in me, it's been 3 years since I swam it fast. We'll see.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
Your fast 50 and 100 times are pretty much what I was hitting a few weeks ago. Maybe the 200 will be East Coast Smackdown 2019.
Quote Reply
Re: April Swim Thread [Zenmaster28] [ In reply to ]
Quote | Reply
Zenmaster28 wrote:
Your fast 50 and 100 times are pretty much what I was hitting a few weeks ago. Maybe the 200 will be East Coast Smackdown 2019.

I'm pretty sure that you'll crush me, but OK.....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
Did USRPT 50s again today.

200 wu
4x25 clock drill
50 swim
2x100 singl-arm/swim

MS: 30x50 usrpt @ 1:05 (holding 45s). Failed at #13, #18, #25. 26-30 @1:05 holding 50s.

CD:
4x50 kick
100 ez
Quote Reply
Re: April Swim Thread [Tom_hampton] [ In reply to ]
Quote | Reply
Quick 1600 scm this morning, all I had time for.
300 wu
4x50 IM order on :60
100 IM
4x100 on 1:40 - 1:13s which I'm happy with but I wouldn't have been able to hold too many more of them even with the longish rest.
50 ez
100 IM
4x100 on 1:40 - 1:13/14.
50 ez
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
So I got to swim in my Mom's endless pool over the weekend. I did take some video of it which I'll try to share later, but I'd like to film my regular pool stroke for comparison first.

Basically it doesn't go fast enough. That may be because it's the basic model of propeller. It feels like swimming in the ocean, with the surf, almost like riding a wave into shore. While I'm sure it's not accurate, there is a pace-clock like device attached to it that is supposed to reflect the flow/speed. At max speed, the clock reads 1:08. I can say for sure I'm not swimming at a 1:08 pace, yards or meters, more like somewhere north of 1:20/100y. My stroke rate according to my watch was ~21spm, and for comparison I'm normally at 31-34spm in an open water swim going pretty hard. The 'bouncy' flow also makes me kick pretty wide sometimes while breathing to try and stay in the center of the current.

I would love to compare it against one of their higher-end models, since I know you can program them with an app these days to do interval workouts, and they claim goes to :55/100 pace.

Cap2k open water race on Sunday (actual distance closer to 2.2k). Currently it's raining pretty hard in Austin, which means higher flow in the river where the race is, and the last time that happened the winning time was under 21min (I swam a 22:35).

-----
Quote Reply
Re: April Swim Thread [Optimal_Adrian] [ In reply to ]
Quote | Reply
Feelin good!

Swam with the tri club, chatted with our coach beforehand to let her know that I was gonna modify the practice a bit to accommodate taper.

As written, it was:

800 skps
4x50 scull/drill
4x50 kick/pull

Main set:
3x(
500 d1-3
50 ez
)

200 warmdown

The main set didn’t really suit my purposes, so I just did the following
#1 450 ez, 50 fast (33)
#2 (200 ez , 50 fast, 250 with the last 50 build). 31.5 on the fast 50
#3 shortened to a 250. 50 fast, 150 ez , 50 build (30 flat on the fast)

50 ez then we did a couple of starts from the blocks

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
You're ready to slash and burn it up, have a great meet and keep us posted after your swims. I will be living vicariously through you and the others that are putting that !! at the end of the winter swim season...
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Re: April Swim Thread [monty] [ In reply to ]
Quote | Reply
Psych sheets are out.

Z28 and I are seeded 1-2 in the 200 free. Should be a good race (I hope....)

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
That seed time was pulled out of thin air. I initially had it the exact same time as yours and changed it last minute for some reason. I really have no idea how to swim a good 200 so it should be interesting! :)
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Re: April Swim Thread [monty] [ In reply to ]
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As an aside, the best athlete in the meet is the 8th seed in the 200 free. Rio Paralympian, S5 class.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
That seed time was pulled out of thin air. I initially had it the exact same time as yours and changed it last minute for some reason. I really have no idea how to swim a good 200 so it should be interesting! :)

Neither do I. I just hope I can count that high.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Z28 and I are seeded 1-2 in the 200 free. Should be a good race (I hope....) //

That should be really fun for you guys, and good news is that you will both be winning your AG!!!
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Did they change the meet time? I thought when I looked at the meet package a few weeks ago it said the start time was noon but now it says 4pm.
Quote Reply
Re: April Swim Thread [Zenmaster28] [ In reply to ]
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No, it's always been a 3 pm warmup, 4 pm start, as far as I know. It was the same last time Dartmouth hosted, I don't think they can get the pool any earlier.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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I must have been looking at something different. Glad I noticed and didn't get up at BF early for the drive!
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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yesterday 14.5 mi outdoor run
today 7.2 mi run w/ 1 mi @ 9:05 right into 3 mi @ 8:57, and 1025 yd swim (usual straight w/ some kick)

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Zenmaster28] [ In reply to ]
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So, Kino closed today due Masters Nationals I went up to El Dorado. Got in an 800m as I build up the endurance in the pool.

2x50 (0:58, 0:59) 15 sec rest
2x100 (2:12, 2:15) 30 sec rest
2x200 (4:43, 4:55) 45 sec rest
1x400 (10:24) 1 min rest
1x800 (22:02) 1 min rest
2x100 (2:22, 2:33) 30 Sec rest
2x50 (1:17, 1:20) 15 sec rest

Washed up footy player turned Triathlete.
Quote Reply
Re: April Swim Thread [TheStroBro] [ In reply to ]
Quote | Reply
WU:
200ez,
2x50 kick,
2x100 la/ra/sw/sw,

MS:
4x{4x100 desc} on 2:10,
1:51/44/36/32
1:47/40/36/31
1:51/46/36/29
1:47/43/36/28

CD: 200cd

2300scy

Still having trouble pacing #1 and #2 consistently from set to set. But, I was happy with being able to descend each #4, and obviously the consistency of #3.
Quote Reply
Re: April Swim Thread [Tom_hampton] [ In reply to ]
Quote | Reply
4 mi easy run 38:40, 1625 yd swim

250 w/u
8 x [100 fast + 50 kick] avg 1:15
175 c/d kick the last 25

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
Quote Reply
Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Last taper practice today, meet tomorrow. Took yesterday off just hopped in the water with my 2 year old for her swimming lesson.

Pretty basic stuff today, nothing too taxing, a little bit of speed.

200 swim
200 kick
200 pull w/ paddles
200 IM

2 x 50 breaststroke min SPL (5 down 4 back on the second one)

4 x 50 d 1-4 to 90% effort (33)
50 ez
4 x 50 d 1-4 to 95% (32)
50 ez
4 x 50 d 1-4 to 98% (32)
50 ez
50 @ 100% (30)

50 ez

50 fly drill (3-3-3 drill)

done.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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I had first day of the other Ontario provincial today

400IM 7:06 which was a PB...gutting closed to the goal of sub 7...opened with a 1:36 100 fly which was super easy... 5 min later was back I. The water for the100 fly....it totally ducked beyond imagination. I ended up around 0.5 seconds slower than in the 400IM and did 1:36.xxx....was slower than during the 400IM. 25 min later I was back in the water for the 1500 free...that also sucked and ended up doing 24:14 which was 11 seconds slower than last month, but I had more rest in between 400IM and 1500 free last month and no 100 fly in between!
Quote Reply
Re: April Swim Thread [devashish_paul] [ In reply to ]
Quote | Reply
Wow Dev, talk about a brutal set of races so close together! Only thing that would have made it worse was if it was the 200 fly. :)

Congrats on the races, what other events are you swimming?
Quote Reply
Re: April Swim Thread [Zenmaster28] [ In reply to ]
Quote | Reply
So I cleaned out my bag to pack for the meet
today, but just left it in a pile on the floor next to my bag. and now the 3 y/o is walking around the house with fins, paddles, and a centre-snorkel making swimming motions with his arms.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
Sounds like you've got him well trained.
Quote Reply
Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
Sounds like you've got him well trained.
Not well trained enough. He should know better than to use fins and paddles together....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [Zenmaster28] [ In reply to ]
Quote | Reply
Zenmaster28 wrote:
Wow Dev, talk about a brutal set of races so close together! Only thing that would have made it worse was if it was the 200 fly. :)

Congrats on the races, what other events are you swimming?

Or 200 breast. No way I’d do that race schedule if I had a choice in the matter. Good on Dev...

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
JasoninHalifax wrote:
Zenmaster28 wrote:
Wow Dev, talk about a brutal set of races so close together! Only thing that would have made it worse was if it was the 200 fly. :)

Congrats on the races, what other events are you swimming?

Or 200 breast. No way I’d do that race schedule if I had a choice in the matter. Good on Dev...

200 fly was second event this morning. At my tourist pace I thought itay be more efficient to micro stop at each wall and take two breaths and do a hard wall push off and dolphin kicking. I was also breathing every stroke. Other than the last 25m. I ended up 3 seconds faster than in Markham last month squandering probably 5-6 seconds at the walls and swimming probably 10 second faster. It felt way easier than trying to breath every second stroke till I blow up. When I finished I thought I could have gone harder but like in an Ironman, this probably means pacing was perfect. Ended up in 3:33. Goal is to get sub 3:30 by nationals which should be in the range.

Also did 4x100m relay this morning. I have 400 free and a 50 back in a medley relay this afternoon. My final event is 50 fly but there are empty lanes in the 200 breast so have requested a swap if possible...technically no deck entries, but I have never done a 200 breast which means I should probably put myself through the full misery tour
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
Zenmaster28 wrote:
Quote:
Sounds like you've got him well trained.
Not well trained enough. He should know better than to use fins and paddles together....

sounds like you have a little triathlete on your hands!
*ducks*

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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11 mi run 1:39:24 w/ 1.4 mi + 1.92 mi @ 9:05, 3.35 mi + 1 mi @ 8:57

875 yd swim easy straight w/ 125 of it kick

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Results are up.

http://swimnovascotia.com/...l-champs-results.pdf

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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I think they typo'd my 200 time, I'm sure the timers told me 2:11 and no way I was only .2 behind you.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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If that’s what got entered, that’s what counts!

That was a fun race. 100 fly was a tiny bit anticlimactic for me, I was the only one in the pool. :-(

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Oh geez, that's sucky!

It was a good race, you pushed me a bit faster than if I had been on my own for sure.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Swam 1500m in the lake today. Did a wetsuit swim just in case Cactus Man is a wetsuit swim, but if the air temp holds out it will probably be too warm at Tempe town lake.

My girlfriend's first wetsuit swim and she was freaking out. Honestly, the constriction of a wetsuit gets used to, we probably should have done a few more of these and will do so before the Mountain man Olympic.

Washed up footy player turned Triathlete.
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
If that’s what got entered, that’s what counts!

That was a fun race. 100 fly was a tiny bit anticlimactic for me, I was the only one in the pool. :-(

I had that effect in the 200 breast. I was the only one in my age group! 3:57 for my first time doing that event. I may have taken the first part too easy as I was able to go a bit faster for the final 50m....but I suppose that is what you want.

400 free sucked. I took the first 50m out too fast, and then basically slowed down where my final 300m was the exact pace as my 1500 free and I believe my final 100m was slower than in the 100 free in the 400IM! In any case that meet was a good experience.

Dev
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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Hey, great race you guys, without looking at splits, it looks like it came down to the wire. And you two were in a totally different race than the rest. You really need to figure out a way to swim in our nationals, someone on you no matter how fast you swim...

Post up your times, that results sheet is like reading Japanese, up and down, backwards, and all over the place...
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Re: April Swim Thread [monty] [ In reply to ]
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Yeah it was a good race. We were even at the 50 and the 100. I started inching ahead at about the 125.

I had a look at the splits from the time card, from memory they were 28-mid, 1:01-mid, 1:35 and 2:10.2. We think there’s a typo on z28’s time, he was given a 2:11 by the timer. We were both pretty dead at the end, that was certainly my best race of the afternoon. My strategy was simple, go out hard and just hang on as best I could.

My 50 fly was 28.73. I’ll give that a B rating. I swam fine, but blew the turn and the finish (glided into both). The reason is that I was trying to just keep my head down and minimize the number of breaths, but then I couldn’t sight the wall. It’s not something I ever practice, so it’s no surprise that the execution wasn’t great.

100 fly was a 1:04.25. I just found it hard to push myself as the only one in the pool.

After the meet I came home and had to take our dog to the emergency clinic. She’s in a lot of pain, most likely diagnosis is back pain / slipped disc. She’s on 4 drugs now (anti inflammatory, 2 pain meds, and a muscle relaxer) and she has to be kept basically inactive for the next 3 weeks. Poor thing...

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Apr 28, 19 4:08
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Re: April Swim Thread [monty] [ In reply to ]
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monty wrote:
Hey, great race you guys, without looking at splits, it looks like it came down to the wire. And you two were in a totally different race than the rest. You really need to figure out a way to swim in our nationals, someone on you no matter how fast you swim...

Post up your times, that results sheet is like reading Japanese, up and down, backwards, and all over the place...

We’re just such a small swimming scene here in the maritimes. One of our faster women went to Toronto to swim at Ontario provincials, much higher level of competition there. And then there’s nationals next month, which I’ve always had people to push me at every event. I’m not going, but I’m not swimming fast enough right now to warrant the trip.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Endurance swim

Wu:
300ez
6x50(20") @50s

MS:
100/200/300/400;500/500 (20s) @1:45pace

Cd: 300ez
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Re: April Swim Thread [monty] [ In reply to ]
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Jason's description of the 200 is pretty much spot on. My legs were absolute dead weight for the final 25. 2:11 is a 10 second PB for me as a masters swimmer and not far off my best time as a kid (I want to say 2:09 but it was an event I hardly ever swam)

100 free for me was 1:00.43 - not a full on effort, I just made sure I beat the guy in the lane beside me. This ended up being closer to the 1500 than I planned when I signed up for it so I didn't want to go all-in on it. I was actually planning on going even easier since the seed time of the lane beside me was only a 1:05 but dude came out of nowhere and put down a 1:00.8 on me!

1500 free I did 1 19:16.40 which I'm pretty happy with, this is a 44 second PB for me. I could see the pace clock on the wall as I swam and for the first 800-1000 I was right around 1:16/100m but then I started fading a bit. Left goggle lens slowly filled with water and the last 500 my depth perception for the turns was off so a bunch of them were short or long. I'm going to swim this again for Nationals and hopefully with a few weeks of solid training and a bit better execution I can drop a bunch more time off this.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
Jason's description of the 200 is pretty much spot on. My legs were absolute dead weight for the final 25. 2:11 is a 10 second PB for me as a masters swimmer and not far off my best time as a kid (I want to say 2:09 but it was an event I hardly ever swam)

100 free for me was 1:00.43 - not a full on effort, I just made sure I beat the guy in the lane beside me. This ended up being closer to the 1500 than I planned when I signed up for it so I didn't want to go all-in on it. I was actually planning on going even easier since the seed time of the lane beside me was only a 1:05 but dude came out of nowhere and put down a 1:00.8 on me!

1500 free I did 1 19:16.40 which I'm pretty happy with, this is a 44 second PB for me. I could see the pace clock on the wall as I swam and for the first 800-1000 I was right around 1:16/100m but then I started fading a bit. Left goggle lens slowly filled with water and the last 500 my depth perception for the turns was off so a bunch of them were short or long. I'm going to swim this again for Nationals and hopefully with a few weeks of solid training and a bit better execution I can drop a bunch more time off this.


Congrats on your racing and the massive PB on the 1500 free. I guess dialing back a bit on the 100 free paid off. How close apart where they? Hey if your depth perception was off due to filled goggles, would you not just use the big black X on the ground before the wall to know where it is.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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Not in that pool. The deep end is a diving well, it’s tough to sight off the bottom.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
Last edited by: JasoninHalifax: Apr 28, 19 6:55
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Not in that pool. The deep end is a diving well, it’s tough to sight off the bottom.

OK, good luck in the racing today. I am back home now as I did all my events between Friday evening and Saturday at the Ontario meet. Main thing is I got the 400m IM PB and tried the 200m breast.

My main swims for nationals will be 1500m which is first day first swim and 400IM which is day three first swim. The hope is to break 24 min and 7 min respectively if I can get a proper lead in to Nationals in the next month. The last two month, I've been on the verge of getting sick constantly with business travel related time zone changes. Next month, I don't leave our time zone.

I think I will register for the 12K Lac Tremblant Lake crossing this Aug and Maybe the King Wolfe 11km swim in Kingston this July, but not sure I want to do a lot of long wetsuit clad swims, but I would have to get used to at least 1.5 - 2 hrs in a suit once per week to get used to the feeling for 3.5 hrs.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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Oh, we’re done. NS provincials is a 3 hour long meet.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Oh, we’re done. NS provincials is a 3 hour long meet.

So are you guys coming out to Montreal?
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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Z28 is. I’m not going this year. Probably next year, depending on where it is held.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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I'll be there Dev. Not sure what the full set of events I will do but the 200, 400 and 1500 for sure. I fly out Sunday afternoon so won't be able to do the 800.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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I was just thinking about this, if I don’t do nationals next year then I’ll do Ontario provincials.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Zenmaster28 wrote:
I'll be there Dev. Not sure what the full set of events I will do but the 200, 400 and 1500 for sure. I fly out Sunday afternoon so won't be able to do the 800.

OK, that's good. Not that it matters, but I am in the 1500m and 400m free too, although I am getting kind of interested in swapping out the 400 free for 200 breast, mainly because it is something different to try. I also registered for the 25 free since it is a bonus event.

So far: 100 fly/200 fly, 200IM/400IM, 400 free/800free/1500free plus 25 free

I should also be in around 6 relays with our club (Technosport), so it should be a fun weekend.
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Re: April Swim Thread [Tom_hampton] [ In reply to ]
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Several days ago I took a fall on a trail run and scraped up various contact points. Had to pluck rocks out of my palms, knee and thigh. I took a couple days off swimming until yesterday, where I hit the pool for the first time in months.
We decided to try the newer pool in San Clemente. It’s really nice. 5000 yards:
1000 s 13:38
500 kwf
500 p w/paddles
500 s hard 6:38
2x250 s @ 3:30
4x125 s (1st 25 stroke reverse IM) @ 2:00
5x100 @ 1:30
10x50 @ :45
500 w/fins alt 50s kick/swim

Decided to get back with the pod this morning and decided on no wetsuit as they’ve been reporting better temperatures approaching 60°. It was 58-59° and quite a shock getting in. Soon got used to it and knocked out 2000 or so yards. Didn’t shiver much at all, post swim.
Met up with the gf,Heidi over at Reef Point where she was run-bike bricking (Pacific Coast Tri course.) I joined her for her 2nd run where she easily ran away from me – 3 miles. She went off for her second 13 mile ride and then I joined her for her third run. She killed me again! And, she called it her cool-down run.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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OK...someone help here for "freestyle" rules.

My buddy Michael Kenney did the 800 free as an 800IM at Masters Swimming Ontario provincials in 2018 "just because". Well MSO decided, "what the heck, maybe if we have that as an official event more people will try it".....so they did an a bunch of us did it this year.

Fast forward to Swim Ontario Provincials, Michael decided to do that today, and I am told he got DQ'd for doing the 800 free as an 800IM because after the 15m point, some part of the body has to be above water at all times which depending on your speed in breast or fly, th entire body "can" become submerged. Even if I watch Phelps there is a micro second where his lats and head are under water and butt has not come out yet....technically totally submerged

So it sounds like he is being DQ'd. Not sure if this is Swim Ontario taking things out on him because its a Swim Ontario vs MSO thing, because I clearly recall, last year at Swim Canada Nationals one of the guys was doing the 200 free as a 200 fly because the 200 fly was on day 3 and he just wanted to do the 200 fly. He did not get DQ'd.

Kind of sucks all around....its almost like DQing someone at a track meet for race walking vs not taking advantage of running or in an XC ski race DQing someone for doing classic technique in a freestyle race!!!!!
Last edited by: devashish_paul: Apr 28, 19 13:21
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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That’s an interpretation I hadn’t heard of before. Ive seen plenty of instances of people swimming other strokes in a free event and never heard of anyone getting dq’d for it.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
That’s an interpretation I hadn’t heard of before. Ive seen plenty of instances of people swimming other strokes in a free event and never heard of anyone getting dq’d for it.

This is exactly like penalizing someone for walking aid stations in a marathon....why on earth would you penalize someone for going slower. He would normally be around 12 min for 800m and did a 16+ for the IM. It's not like he went underwater after exiting at 15m and did a zillion high speed dolphin kicks to get an advantage.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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Just to add, technically the officials are likely correct, it just isn’t a call I’ve ever seen made before.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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I was thinking about doing the 25 free at nationals as a 25 fly and just do the entire thing head down and see how fast I can go, but now it sounds like it is possible to get DQ'd do that.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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I wouldn’t let that stop you. A) no one cares about the 25 free and b) evenif you’re dqd you’ll find out a time that you can do it in. I think it’s pretty unlikely to get dqd for that rule.

Swimming Workout of the Day:

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
I wouldn’t let that stop you. A) no one cares about the 25 free and b) evenif you’re dqd you’ll find out a time that you can do it in. I think it’s pretty unlikely to get dqd for that rule.

And hopefully in a 25 fly some point of my body is above water at all times!!!!
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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I wouldn't worry about it either. Maybe in the finals they would be more picky but I suspect the heats they will just rip through them as fast as they can and as long as your start is legal you're good.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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mini race report from the Cap2k in Austin yesterday:

frickin' COLD

full report:

We have regular access to spring-fed pools that are ~67-70*F year-round, so nobody was worried when the 'official' temp from LCRA was 66-67 yesterday morning. However, the water was much colder than that, some were saying around 60-61. It was not a fun temperature.

for this race we jump off a dock located on a small island that serves as a dog park that is just below the large dam separating Ladybird Lake and Lake Austin. We have 300-350m from the dock to the starting buoys that about half the swimmers use for a warm up. The other half take a couple of pontoon boats straight to the start.

That 300m swim was pretty agonizing. The water was so cold that I could not keep my face in the water, and I was worried I would be doing a lot of stopping during the race. So cold that I got that full-body burning feeling on the outside. So cold that my hands and feet were instantly numb. So cold that I was having to catch my breath and settle while treading water the first 50m. One of the younger kids literally turned back to the dock while complaining he couldn't breathe. Lots of panicked yelps from the group that took the ferry to the start instead of acclimating to the water.

Due to recent rain, the dam is pretty open and the flow is high. So a faster race, but also very hard to keep everyone behind the start buoys. The starter could tell everyone was freezing and rather than corral us back behind the line he just blew the horn so everyone could start generating heat. It took a lot of folks by surprise.

I managed to start in a pack of high school girls (this race also serves as the Texas high school open water championship). The fastest girl was dead center of the river, but from experience I know the water is a little smoother and the current faster on the right side (the race bends slightly to the left, so you can technically swim the shortest distance-- also the only way the course is actually 2000m-- or stay right of center and swim in better water and swim closer to 2200m), so she's about 15m to my left and surges about 2 body lengths ahead. The rest of the pack slowly faded back. I was surprised by this, because usually there are 3-5 people who just bury the field in the first 200m.

Another reason to stay right instead of center: follow the party barge. There is a large boat available for spectators to watch the race from, which stays about 50m in front of the lead swimmer. While you can't really get a draft of it, it will block the wind that typically blows up the river, so getting behind it, if you're close enough, cuts down on the chop.

Anyway, I was pretty confident that the lead girl would eventually pull away from me and I'd probably also get caught from behind by some other high schooler who took awhile to warm up but about 2/3rds of the way through, the girl veered over in front of me and then continued to swim right. By the time she got course-corrected by a kayaker, I had a 3 body length lead and she was now outside the best line. About 300m from the finish, we pass under a pedestrian bridge and highway overpass. I think she got confused there as well; we have to go through a certain set of the bridge pillars (on the right side, marked with buoys) and then turn left toward the finish at the rowing center on the north shore. I managed to hold the lead for the win.

TLDR: stole a win because the faster high schoolers didn't know the course or were very good at sighting. (or disoriented from the cold)

Due to the current, the times are blazing. ~2200m swim in 21:43.

results: https://cap2k.weebly.com/...ults_cap2k19_all.pdf

PS there was lots of shivering at the post-race picnic. Many heavy layers of clothes worn on a nice, warm, sunny morning. Ironically, they were serving sno-cones for dessert.

+2 mile run back to the car.

-----
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Re: April Swim Thread [Optimal_Adrian] [ In reply to ]
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Well done! Sounds like you should have brought skates instead of a speedo...

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2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Weights at lunchtime and swim scheduled for tonight.

Did 3 pullups in a row today!! and added squats to the routine, now my legs are a little shaky...

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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nice!

yesterday 36 mi bike
today 5.5 mi run w/ 3 x 1 mi @ 8:13 pace (10k pace), 1075 yd swim, weights

10 x 100 on 1:30
25 kick/25 swim/25 kick c/d

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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3000 scm this afternoon.
300 wu
6x50 descend 1-3 on :60
300 pull
3 x (
3 x 100 descend on 1:40
300 steady)
300 CD

Descend 100s roughly 1:15 down to 1:12. 300s 3:53, 3:52 & 3:48

Still a bit tight in the shoulders from the 1500 on Saturday but not too bad
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Took last week out of the pool as I was on a fishing trip. Still did some running while away, but it was primarily a beer drinking trip. I was in for a rude awakening when I got back in the pool today. Endurance was the focus.

WU:
400 easy
4x75 IM no free
4x50 kick

MS:
15 x 150 aerobic fly @ 2:45, but dropped to 3:00 for the last five.
Aerobic fly is 3-4 fly strokes per 25m, and then choice for the remaining bit.
I was just happy to have made the set, even with a slower pace time.

Technical set:
2x{
2x50 streamline free kick
2x50 streamline back kick
4x50 streamline dolphin kick}

CD: 150 easy

Total: 4100SCM
Last edited by: vijeet88: Apr 29, 19 18:42
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Re: April Swim Thread [vijeet88] [ In reply to ]
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Weights at lunch today. Tonight’s swim:

Warmup
600 SKPS
4x50 back/free by 25
8x25 sprinters game on :30

Main set
3x {
4x50 @ 50. Hold ~ 85% (35’s)
300 smooth 4:02, 4:00, 3:55
}

150 ez warmdown

2650 total

Was a bit sore from weights

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [vijeet88] [ In reply to ]
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vijeet88 wrote:
Took last week out of the pool as I was on a fishing trip. Still did some running while away, but it was primarily a beer drinking trip. I was in for a rude awakening when I got back in the pool today. Endurance was the focus.

WU:
400 easy
4x75 IM no free
4x50 kick

MS:
15 x 150 aerobic fly @ 2:45, but dropped to 3:00 for the last five.
Aerobic fly is 3-4 fly strokes per 25m, and then choice for the remaining bit.
I was just happy to have made the set, even with a slower pace time.

Technical set:
2x{
2x50 streamline free kick
2x50 streamline back kick
4x50 streamline dolphin kick}

CD: 150 easy

Total: 4100SCM

Hey for aerobic fly sets what do you do for the in between strokes around the 4 fly strokes per length. I have done some 200m fly sets where I do 4-5 dolphin kicks and one arm pull per 4-5 kicks, but that kind of ends up being as much of a lung buster as just doing the entire thing.

Today

400m warmup

10x50m hard as 25 free 25 breast
10x50m hard breast as 25 full stroke, 25m legs only

400m kick with fins

200m IM kick only
200m steady IM stroke
200m IM kick only
1x400m IM hard, 10 seconds slower than race pace (actually all 10 seconds were slower fly leg...everythinig else was race pace, but it felt easier because fly was easier)....which tells me my fly leg during the race must be too fast.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:

Hey for aerobic fly sets what do you do for the in between strokes around the 4 fly strokes per length. I have done some 200m fly sets where I do 4-5 dolphin kicks and one arm pull per 4-5 kicks, but that kind of ends up being as much of a lung buster as just doing the entire thing.

Hey Dev,

Yesterday, I did free for the remainder of the length to keep it aerobic, but there were some in my group that were switching to back so they could recover and concentrate on their stroke on the next one.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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Dev, when I work fly I sprinkle in easy freestyle, but always make sure the fly is full stroke, and quality.

For longer swims, > 100y, maybe every length is 4 strokes fly, remainder easy freestyle.

For 75s and 100s, I like to do fly/free/fly, or fly/free/free/fly, where the free again is just easy. Sometimes will do 100's and only the final 25 is fly, but it has to be fast.

For repeat 50s, cycle through 4's, 50 fly, 50 free/fly, 50 fly/free, 50 free, again free is always easy and high quality, and the fly is always strong and high quality.

Hope that gives you some ideas.
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Re: April Swim Thread [ripple] [ In reply to ]
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For fly, I prefer doing something like 3-3-3 drill, with the full stroke "3" going as many strokes as it takes to get to the wall (usually it is 3, but sometimes 4). I find that helps with just keeping the fly rhythm going for the full length, I dislike switching strokes mid-length....

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
For fly, I prefer doing something like 3-3-3 drill, with the full stroke "3" going as many strokes as it takes to get to the wall (usually it is 3, but sometimes 4). I find that helps with just keeping the fly rhythm going for the full length, I dislike switching strokes mid-length....

This is what I do too.
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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4.5 mi easy run, 9:31-9:22 pace
1425 yd swim

3 x 400 on 6:30 desc 5:51, 5:31, 5:20
50 kick
150 swim
25 kick

April total: 24 swims / 31500 yds

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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Well...getting towards the end of the rope for Cactus Man. Have another swim on Thursday and then we'll see how all the work that went into it results in.

2400 today. I guess my form was off on three of my sets, my two 200Ms and one 400M all told me I had an extra 25M...I used to get some bonkers numbers back in the day. Overall I thought the session was pretty strong. I did a 1000m set, time for me I definitely love. If I can swim at that pace on Saturday I'll be happy because it will finally be a decent Oly swim...well I've only ever done two Oly Tris.

2x50m (1:01, 1:03) 25 sec rest
2x100m (2:13, 2:18) 25 sec rest
2x200m (4:35, 4:34) 30 sec rest
1x400m (9:45) 1 min rest
1x1000m (24:20) 90 sec rest
2x100m (2:14, 2:22) 30 sec rest
2x50m (1:06, 1:08) 15 sec rest

I'm guessing a 2:26/100m isn't that fast overall average for a 1000m interval. But, it's much better than where I was last spring, or so I think. Provided I sight well and don't swim an extra 500 meters from zigzagging I should beat my last one of 42:02!

Washed up footy player turned Triathlete.
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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2000 at lunch today - 40 x 50 on :50.

25,700m for the month which isn't too bad for me considering I missed a full two weeks.
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Re: April Swim Thread [Zenmaster28] [ In reply to ]
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Last swim for April

300 Fr (3:59)/300K/300 pull (3:48)
12x100 on 1:30 (1:17-1:22)
6x50K on 1:15
6x100 pull on 1:15 (1:13-1:16)
8x50 on 50 (36-38)
100 easy
3500 total (SCY)

Added some military presses to my 2xWeek weights session and really feel it in the pool - - my times per 100 are 2 seconds slower than in March. If it keeps will have to decide at end of May if I should stop the military presses.
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Re: April Swim Thread [PowerPlay] [ In reply to ]
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PowerPlay wrote:
Last swim for April

300 Fr (3:59)/300K/300 pull (3:48)
12x100 on 1:30 (1:17-1:22)
6x50K on 1:15
6x100 pull on 1:15 (1:13-1:16)
8x50 on 50 (36-38)
100 easy
3500 total (SCY)

Added some military presses to my 2xWeek weights session and really feel it in the pool - - my times per 100 are 2 seconds slower than in March. If it keeps will have to decide at end of May if I should stop the military presses.

Keep them. They’re good for the shoulders and you’ll get used to it eventually. I added goblet squats and I’m feeling those.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
For fly, I prefer doing something like 3-3-3 drill, with the full stroke "3" going as many strokes as it takes to get to the wall (usually it is 3, but sometimes 4). I find that helps with just keeping the fly rhythm going for the full length, I dislike switching strokes mid-length....

Do you guys ever do something like 4 hard strokes fly after push off, some steady breast in between and finish to the wall with fly?

Dev
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
JasoninHalifax wrote:
For fly, I prefer doing something like 3-3-3 drill, with the full stroke "3" going as many strokes as it takes to get to the wall (usually it is 3, but sometimes 4). I find that helps with just keeping the fly rhythm going for the full length, I dislike switching strokes mid-length....

Do you guys ever do something like 4 hard strokes fly after push off, some steady breast in between and finish to the wall with fly?

Dev

Nope. I might do the breakout full stroke then switch to one arm fly. But I wouldn’t really do what you’re talking about. Partly because 4 strokes fly is going to put me fairly far down the pool, and steady breast means a very long stroke to me. I’d be at the wall in 3 strokes.

One that I have seen, but I’ve done maybe twice in my life, is alternating 1 stroke fly with1 stroke breast. I’ve done it, but it feels awkward, and it’s more of a breaststroke drill than a fly drill. I’m not a breaststroker or IMer so there’s not much point in me doing it.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
JasoninHalifax wrote:
devashish_paul wrote:
JasoninHalifax wrote:
For fly, I prefer doing something like 3-3-3 drill, with the full stroke "3" going as many strokes as it takes to get to the wall (usually it is 3, but sometimes 4). I find that helps with just keeping the fly rhythm going for the full length, I dislike switching strokes mid-length....


Do you guys ever do something like 4 hard strokes fly after push off, some steady breast in between and finish to the wall with fly?

Dev


Nope. I might do the breakout full stroke then switch to one arm fly. But I wouldn’t really do what you’re talking about. Partly because 4 strokes fly is going to put me fairly far down the pool, and steady breast means a very long stroke to me. I’d be at the wall in 3 strokes.

One that I have seen, but I’ve done maybe twice in my life, is alternating 1 stroke fly with1 stroke breast. I’ve done it, but it feels awkward, and it’s more of a breaststroke drill than a fly drill. I’m not a breaststroker or IMer so there’s not much point in me doing it.

Yes, I have done alternating fly-breast (one stroke each) and you are right that helps more with the breast stroke than fly since the undulation amplitude ends up being "more breast stroke" ish.
Quote Reply
Re: April Swim Thread [devashish_paul] [ In reply to ]
Quote | Reply
devashish_paul wrote:
JasoninHalifax wrote:
devashish_paul wrote:
JasoninHalifax wrote:
For fly, I prefer doing something like 3-3-3 drill, with the full stroke "3" going as many strokes as it takes to get to the wall (usually it is 3, but sometimes 4). I find that helps with just keeping the fly rhythm going for the full length, I dislike switching strokes mid-length....


Do you guys ever do something like 4 hard strokes fly after push off, some steady breast in between and finish to the wall with fly?

Dev


Nope. I might do the breakout full stroke then switch to one arm fly. But I wouldn’t really do what you’re talking about. Partly because 4 strokes fly is going to put me fairly far down the pool, and steady breast means a very long stroke to me. I’d be at the wall in 3 strokes.

One that I have seen, but I’ve done maybe twice in my life, is alternating 1 stroke fly with1 stroke breast. I’ve done it, but it feels awkward, and it’s more of a breaststroke drill than a fly drill. I’m not a breaststroker or IMer so there’s not much point in me doing it.

Yes, I have done alternating fly-breast (one stroke each) and you are right that helps more with the breast stroke than fly since the undulation amplitude ends up being "more breast stroke" ish.

The idea behind it is to get a bit of (legal) dolphin action into the breaststroke and actually get the breaststroke to be a bit closer to fly.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: April Swim Thread [Dr. Tigerchik] [ In reply to ]
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My 100 fly from NS provincials last weekend.

You can see how I died on the last 25.



Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
Quote Reply
Re: April Swim Thread [JasoninHalifax] [ In reply to ]
Quote | Reply
JasoninHalifax wrote:
devashish_paul wrote:
JasoninHalifax wrote:
devashish_paul wrote:
JasoninHalifax wrote:
For fly, I prefer doing something like 3-3-3 drill, with the full stroke "3" going as many strokes as it takes to get to the wall (usually it is 3, but sometimes 4). I find that helps with just keeping the fly rhythm going for the full length, I dislike switching strokes mid-length....


Do you guys ever do something like 4 hard strokes fly after push off, some steady breast in between and finish to the wall with fly?

Dev


Nope. I might do the breakout full stroke then switch to one arm fly. But I wouldn’t really do what you’re talking about. Partly because 4 strokes fly is going to put me fairly far down the pool, and steady breast means a very long stroke to me. I’d be at the wall in 3 strokes.

One that I have seen, but I’ve done maybe twice in my life, is alternating 1 stroke fly with1 stroke breast. I’ve done it, but it feels awkward, and it’s more of a breaststroke drill than a fly drill. I’m not a breaststroker or IMer so there’s not much point in me doing it.


Yes, I have done alternating fly-breast (one stroke each) and you are right that helps more with the breast stroke than fly since the undulation amplitude ends up being "more breast stroke" ish.


The idea behind it is to get a bit of (legal) dolphin action into the breaststroke and actually get the breaststroke to be a bit closer to fly.

Took an extra long lunch today...one of the benefits of being highly underpaid at your own tech company....

100 min

warmup 20 min ~800m
main set
500m large paddles, hard 25 breast, 25 easy free, 25 hard free, 25 easy free, repeat 5 times.

5x400m IM as 25m sprint all strokes-25 legs only, 10 seconds rest between 400's.

800m large paddles free, alternating 25m sprint, 25m easy

I did not worry about times, but the last one, I shocked myself with a 8:19 time.
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Re: April Swim Thread [devashish_paul] [ In reply to ]
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The ocean is 59 & 60 in spots. I’ve ditched the wetsuit! 2400 yards with seals and sharks spotted.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: April Swim Thread [HalfSpeed] [ In reply to ]
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Guys. It’s May now!!!!

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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