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Re: January fish thread [Dr. Tigerchik] [ In reply to ]
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Nothing but pull today. And one legged push offs. My knee feels a lot better after my swim though.

600 pull warmup (150p, 150 w/paddles, 150 drill, 150 pull w 25 back and 25 breast mixed in)

4x50 pull

4x50 scull/drill by 25

300 smooth pull on :15s rest
2x50 pull fast on :60
200 smooth pull
4x50 pull w/paddles fast on :60
150 smooth pull
6x50 pull fast on :60
100 smooth pull
1x50 pull flat out

100 ez warmdown

____________________________________
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Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
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Re: January fish thread [JasoninHalifax] [ In reply to ]
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Endurance today

Warm up
300 easy
200 IM drill
100 kick
100 pull

Prep set
12 x 50 free @ 1:00 starting mid-length to practice flip turns
12 x 25 (kick/drill/pull/swim) @:45/:40/:35/:30

Main set
3 x {
200 negative split @ 3:30
200 build @ 3:30
6 x 50 kick/pull @ 1:10
}

200 easy cool down

3900 SCM

Really struggled today. It's supposed to be an easy week for me on the run/bike/x-train front, but I was all over the place from having a sloppy stroke (lots of turbulence), to not getting good flip turns. Next session will be better.
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Re: January fish thread [stax88] [ In reply to ]
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Distance & pulling day after a hard bike yesterday. SCY

1500 free in 20:30
400 IM kick
2x200P on 3:00( 2:28, 2:30)
2x150P on 2:15 (1;52s)
2x100P on 1:30 (1:13s)
2x50P on 45 (36s)
6x50k on 1:15 (1:04-1:06)
8x50 free on 50 (36s)
4x25 fly on 40 (19s)
100 cool down

3800 yards
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Re: January fish thread [PowerPlay] [ In reply to ]
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Back into my regular routine. 50s day.

WU:
6x25 (20s) clock drill
2x100 (30s) la/ra/sw

MS: 30x50s (20s) usrpt @43, failed at 20,29

CD:
4x50 kick w/board 1:17/27/12/08
100ez

Need to extend the clock drill to give more time to focus. Maybe alternating it with pure swimming.

Obviously there was a big change in kicking just by doing it over and over. Need to do lots more of that. Felt like a good way to end a workout---focus on floppy feet.

Jan 24/28, 36kscy
R/D/S: 50/45/34
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Re: January fish thread [Tom_hampton] [ In reply to ]
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Sunday Night:
Postal Swim: 4250 yards. I was at 4200 each of the last 3 years, so a small improvement.

Monday night:
300 WU
4 x 50 drill / swim

8 x 50 fly @ :55 -- about 40, went second and had to slow down a but, not enough rest to jump ahead.
EZ swim / walk

8 x 50 fly @ 1:00 -- all 38 after the first one.
EZ swim / walk / hoping heart did not explode.

4 x 150 (100 fly / 50 swim) @ 3:00 22/22/22/19 for the fly.
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Re: January fish thread [Dr. Tigerchik] [ In reply to ]
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8 mi easy, 625 yd swim

450 swim (foot cramp)
25 kick
50 swim
100 kick


or something like that



runs/total days/swims = 44/46/26

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January fish thread [Dr. Tigerchik] [ In reply to ]
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The dog woke up at 3am with a crazy itch in his left ear. Flopping his head all over the place. Had to wake up and find some medicine for his ear. 45 minutes later.... Needless to say I wasn't really ready to get up at 520 to go swim. So... Chords today.

Lunch run: 4 1/4 miles

Dinner run: 4 miles with 2 miles threshold

Chords: 20x45s (20s) 55 spm e/green rubber

Jan 25/29, 37kscy
R/D/S: 52/46/35
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Re: January fish thread [Tom_hampton] [ In reply to ]
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I could not make it to the pool on Monday, but yesterday's workout was various 25m sprints in all strokes, then main set was 5x200m on 4 minutes. I seemed to be coming in around 3:42 to 3:45 and leaving on 4 minutes. I was trying to pick at least one stroke per interval to take hard and also do the free hard, and the other two moderate.
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Re: January fish thread [Tom_hampton] [ In reply to ]
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6 mi run w/ 1.25 mi @ 8:49 and 3.1 mi @ 8:41
675 yd swim (600 swim, 75 kick)


runs/total days/swims = 45/47/27

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January fish thread [Dr. Tigerchik] [ In reply to ]
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For 2018, I made of goal of swimming 1000km during the year. Though that's probably 1/3 of the distance I used to do in late high school and in college each year, it's a pretty good total for a guy who turned 47 last year. In 2018, I accomplished lots of that volume with some really long pool swims in long course pools, usually going a total of 15-17,000m over a Friday-Saturday pair. My trajectory changed with a change in setting and job, and I had less access to pools, and my monthly distance started declining in September. I also found that the looming 1000km goal became a task, and that took lots of the enjoyment out of swimming. I made it to 1000k a few days before Christmas.

In 2019, I didn't set an overall distance goal, and I haven't tracked my total distance in a workout yet. It's a bit more liberating.

I'm taking on USRPT training this year. After mediocre meet results in 2018, I thought I'd aim for some stronger results this year, and maybe even try to go to summer masters nationals in Mission Viejo. I have an amazing aerobic base over all these years, just no pop in my pool races. With the understanding that pool races that I would swim are 400m to 1500m, as well as 200 fly, that's a range of time of 4:30 to 18:45 and 2:16 or so. Then why the need to slog through a bunch of mindless "aerobic" yardage at lower-than-race-intensity swimming if none of those races is "purely aerobic?" At least, not purely aerobic at the intensity I'd want to swim. In the world of Masters Track and Field/Athletics, those time frames are somewhat analogous to 1500m to 5000m races. You don't see many people who train for those logging only 60 minute runs at 7-8:00/mile, 5-6 days per week.

I do plan on some OWS races this year, and I'm sure those will benefit from the pop I get from pace work.

Sample sets:

X x 100y/m short course @ :20 rest, Mile pace . Yards holding 1:06-7, meters is :14-15.
X x 75y/m @ :20 rest, Mile pace, holding :49-50 /yards
X x 50 y/m @ :19-20 rest, 800/1000 pace (:32-:33y) or 400/500 (:31y),
X x 25 y/m @ :17-20 rest, 200y fly (:16-17) or 200y free (:15) pace

I've seen some good pop and endurance improvements. Usually, my 200 and 400/500 in meets are garbage because I try to rush my stroke and everything falls apart. I'm hoping that can change. I've also had my RHR as low as 47 in the mid-morning lately, and my BP was tested at 110/63 yesterday.

I think I'll still have the diesel engine for my OWS and Postal events this year.

Today:
500 w-u, mix
12 x 100y @ 1:27 (timer feature on my Timex IM watch!), holding 1:07, failed at 10 and 12. I didn't have it today.
3 mins rest
24 x 25 @ :35, held :15, failed at 18 and 25.
100 C-D
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Re: January fish thread [140triguy] [ In reply to ]
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You are going to crush it this year, that base is going to always be there to back you up. And the speed gains you will get from an intensive focus over distance, well that is just the icing on your cake..

Now dont just substitute high intensity where you had yardage last year, that will surely burn you out as well. I know for me, if I were to do those USRPT sets 3 or 5 times a week, it would just become a drag chasing speed numbers over distance ones. Your governor on this will be your fun factor, once it is not fun, time to reevaluate and swim in the moments..

I will be joining you to some degree, but without that big base!! I'm at the point where I think I just have to swim faster on more rest, to actually swim fast in meets. My 45 year base still gets me through OW races, figure that is enough to get me to the finish. But speed is a whole different animal, so lets give it a go!

Todays was just basic after a week of sick people all around me, and having a runny nose. Still making the daily run the priority:

5x100s@1;40(1;26 to 1;22) 5x100IM kick@2;00(1;52 to 1;49)
500 easy pull@6;45(6;29) 5x100IM kick@2;00(1;54 to 1;51)
4x50@1;00, odds easy fly/evens buoy easy(fly-39/38--free-40/41)
2200SCY
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Re: January fish thread [monty] [ In reply to ]
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Another day of pulling. At least my knee feels better today than it did on Monday

Giving the practice as written, but I did pull for they whole thing

Warmup
200swim
100kick
200 pull

4x50 (25 kick, 25 pull)
6x50 swim d 1-3
50 ez

Main set
Quote:
300 strong
8x25 alternate sprint / ez @:35
3x100 d1-3 @1;45
8x25 alt sprint / ez @:35
300 strong
4x25 all sprint @:35

200 ez warmdown

Total 2650m pull

____________________________________
Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538
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Re: January fish thread [JasoninHalifax] [ In reply to ]
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Pretty beat down today. Easy swim.

Easy run at lunch, 4miles.

6x50 clock drill.
3x300 (30s) sw/fins, kick fins, pull
6x50 (20s) @45s
3x100 (30s) @1:38

1800scy

I tried to do some back. Ha! Yeah, that needs some work!


Jan 26/30, 39kscy
R/D/S: 53/47/36
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Re: January fish thread [monty] [ In reply to ]
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monty wrote:
You are going to crush it this year, that base is going to always be there to back you up. And the speed gains you will get from an intensive focus over distance, well that is just the icing on your cake..

Now dont just substitute high intensity where you had yardage last year, that will surely burn you out as well. I know for me, if I were to do those USRPT sets 3 or 5 times a week, it would just become a drag chasing speed numbers over distance ones. Your governor on this will be your fun factor, once it is not fun, time to reevaluate and swim in the moments..

I will be joining you to some degree, but without that big base!! I'm at the point where I think I just have to swim faster on more rest, to actually swim fast in meets. My 45 year base still gets me through OW races, figure that is enough to get me to the finish. But speed is a whole different animal, so lets give it a go!

Todays was just basic after a week of sick people all around me, and having a runny nose. Still making the daily run the priority:

5x100s@1;40(1;26 to 1;22) 5x100IM kick@2;00(1;52 to 1;49)
500 easy pull@6;45(6;29) 5x100IM kick@2;00(1;54 to 1;51)
4x50@1;00, odds easy fly/evens buoy easy(fly-39/38--free-40/41)
2200SCY

In line with what you are saying, my main set during today's swim was simple

  • 20x50m as 25m stroke-25m free on one minute
  • Then a 400m as 50 fly hard +50 free easy four times
  • Then a 400m IM alternating hard and easy lengths with fins on with dolphin kick for breast leg.

At least 4x per week there is more swimming at pool race intensity. Actually the first half of last year was kind of like that, and then I got run over by a bus, which first gets in the way of everything then it gets in the way of volume, then it gets in the way of intensity. Now I am close to being able to do much more intensity without my arm feeling like a bus ran over it (oh hang, on, a bus did LOL).
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Re: January fish thread [JasoninHalifax] [ In reply to ]
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Jason, I'm glad you're getting a bit better.

7.5 mi easy run
1325 yd swim

500 swim
5 x [50 kick + 100 swim]
75 kick c/d

January: 21,825 yds (18 swims)

runs/total days/swims = 46/48/28

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
Last edited by: Dr. Tigerchik: Jan 31, 19 8:41
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Re: January fish thread [JasoninHalifax] [ In reply to ]
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Last workout of Jan....only 40 min so I decided that i had not done the 1000m fly free in a long time.

400m warmup
400m fins
1000m as (10x50fly-50 free....took the fly hard, recovered on the free) was just a touch over 18 minutes
400m IM with fins hard (breast as 2 dolphin kick), 6:45
100m cool down

I forgot how hard that 1000m fly free is. But I should really give it a go for time as I have improved my swimmingn in the last 6 months, although I am not sure I am in as good shape as last March.

OK Jan over!!!!
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