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Re: May Fish Thread [devashish_paul] [ In reply to ]
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Well first thing is to try and find some feet, but sounds like that might be problematic with the field size, but you just never know. And as long as you are not last, a chance someone that went out slower will come by, so be on the lookout for that. It usually happens wide of you too, so keep your head in the game, looking around, sighting, and just seeing where folks are at.

You didnt say whether or not you have a personal paddler, that changes the entire dynamic of a long swim. If not, I would just put about 3 or 4 gels under my suit where I could get to them easily. Make sure you are well hydrated before too. If they have an aid station, take advantage, unless you are riding on some good feet at the time. I would plan to go the entire way on a few gels that are quickly downed if I had some good feet. Otherwise just fuel up when you can and have a fun solo day out there. Find a rhythm that you can hold, and dont worry about how fast you are going until you smell the barn..
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Re: May Fish Thread [monty] [ In reply to ]
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Nice little practice today, nothing too tough.

800 skps warmup (no paddles)
12x25 (4 drill, 4 non-free, 4free)
4x50 kick no fins on 60 d1-4 (52 down to 40)
4x50 pull w/ paddles d1-4 on 55 (to 33)
100 ez

Main set
5x200 steady - odds free on 3:15, evens IM on 3:30 (2:42, 3:04, 2:38, 2:58, 2:33)

200 easy warmdown

2800m total

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: May Fish Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:
Nice little practice today, nothing too tough.

800 skps warmup (no paddles)
12x25 (4 drill, 4 non-free, 4free)
4x50 kick no fins on 60 d1-4 (52 down to 40)
4x50 pull w/ paddles d1-4 on 55 (to 33)
100 ez

Main set
5x200 steady - odds free on 3:15, evens IM on 3:30 (2:42, 3:04, 2:38, 2:58, 2:33)

200 easy warmdown

2800m total

I will try the main set on 4 minutes.

Today I was doing 5x400m odds where 200IM + 50 m free+50 fly + 100 free. Evens were 400IM. I was doing them on 20 seconds rest vs a fixed departure time.

Dev
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Re: May Fish Thread [JasoninHalifax] [ In reply to ]
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Still struggling with my health, trying to punch out of the corner, got my first 3k in today:

500s@7;45(7;14)
10x200, odds swim@3;10/evens IM kick@2;20(2;52/2;48/2;47/2;35p/2;31p--kicks-3;55/49/48/46/44)
300-25 breast/75free@5;00(4;26)
4x50 dolphin@1;10(59's)
3000SCY
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Re: May Fish Thread [devashish_paul] [ In reply to ]
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Today I'm setting goals for the summer leading into fall. 2016 was my last "serious" season, swimming took a back seat in '17 and '18 due to family, but I want the rest of '19 and '20 to get back to where I was and maybe beyond.



outcomes i'd like:

1) healthy knee so I can swim IM's
2) sub 1:00 for 100 fly (masters PB is 1:00.8 from 2016)
3) sub 2:00 for 200 free (masters PB is 2:04.16 from 2016)

how to get there?
1) weights. no running because of knee, but maybe a bit of cycling.
2) continue to drop weight, to a reasonable level. As of this morning I'm at 192, down 20lbs since Jan. Not sure what weight I'm going to wind up at, 180-ish, maybe? better quality food, less junk snacks.
3) I rewatched my 100 fly from provincials, and I was definitely falling apart on the last 25. (about a 5 sec differential between 1st and 2nd 50). Need to do more 200 fly oriented work to be able to hold the back half form and power better.
4) same for the back half of the 200 free. No video from provincials, but I know my splits were 1:01 mid, 1:08 high for a 2:10.25 . That differential is too much. (obviously I need more front end speed too, but definitely need to build the back end endurance).
5) over the summer Swim 3x per week - 10k per week (3000, 3000, 4000) One of those might be open water, weather permitting. There's a measured OW course about 3 minutes bike ride from my house.
6) Weights 2x per week. - this weekend I'm setting up a chin bar in the backyard for when I can't get to the gym.

Goals are probably stupid and unachievable, but I'm putting them here anyway.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: May Fish Thread [JasoninHalifax] [ In reply to ]
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congrats on your weightloss since January.

Quote:
Goals are probably stupid and unachievable, but I'm putting them here anyway.
I'll play. sub-6 500 and sub-20 mile.

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: May Fish Thread [Dr. Tigerchik] [ In reply to ]
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6.2 mile run
2125 yd swim

500 w/u
5 x 100 on 1:35
7 x [50 kick + 100 desc to fast] 1:17, 1:16, 1:15, 1:14, 1:15, 1:16, 1:16
75 kick c/d

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: May Fish Thread [Dr. Tigerchik] [ In reply to ]
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I'll play. sub-6 500 and sub-20 mile.


Thats the same pace just about for both swims, dont you want to go faster in the 500 than the 1650?? (average pace wise)
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Re: May Fish Thread [JasoninHalifax] [ In reply to ]
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Awesome Jason,

Good luck in your quest and brave enough to throw goals out here with this crowd!
haha

Im just getting back to it. Nanny caught a cold. Thought it was allergies. Gave it to my 1 yr old twins (sadly for their bday) but of course I got it and combined with allergy season in the northeast kicking off... I was out for 2 weeks. Did nothing... mostly bc I could NOT do anything. Upper resp and sinus infx--- it was the worst one ive ever had.

Back at now though and thrilled to be.
Took an easy first week back with some run-walks and some easy swims...

Then monday was a barn burner at 5500+ yards (finally outside tho!) and then a solid 4800 yard with a few of the young college swimmers who are back for the summer.
Main set on wednesday was 4 rounds of 4 x 125s all yards -- each round the intervals were 140 and/or 150. I held 121-124s the entire set. Usually the last of each set was the slow one.

College kids were super strong on the first set of the practice... but man is it fun to watch that youthful exuberance wear off when the yardage gets above 3500. HAHA... I love it tho, these kids are fast and really pushed the pace early. Had a few 100s that were on 120 but we were holding 102s and 103s for a lot of them.

More to come.

daved

http://www.theundergroundcoach.com
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Re: May Fish Thread [daved] [ In reply to ]
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daved wrote:
Awesome Jason,

Good luck in your quest and brave enough to throw goals out here with this crowd!
haha

I'm already regretting it. Ah well, what's done is done. Nothing to do now but try my damnedest to make those happen...

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: May Fish Thread [Dr. Tigerchik] [ In reply to ]
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I have very modest short term goals for now. Just want to keep progressing and try to stay consistent to see long term gains. Next goals are to break 1:20 for 100 yards and 17 for 1000 yards TTs (did 1:22 and 17:05 in March. I should probably have somebody look at my swimming to see what I'm doing wrong as well.

Yesterday's workout:

500 easy
4x100 easy-ish with 2-3 times sighting per length and deckups between each 100
500 pull with snorkel and buoy at 70%
5x 300 AT Oly/HIM race pace, first 75 fast (take out speed) + 200 recovery

300 easy pull

4200 scy
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Re: May Fish Thread [JasoninHalifax] [ In reply to ]
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Sub 2:00 for the 200 and you are looking at a National record are you not?
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Re: May Fish Thread [runethechamp] [ In reply to ]
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last friday:

main set was 4x100 all out, with an easy 50 and about a minute rest after each:
58.9, 56.8, 57.3, 56.6
then 50's, same type of interval, until I felt beat:
28.7 (fly), 26.4, 26.3

total 1700 yards in less than 21min of actual swimming.
then I ran about 4 miles after

yesterday:
main set was 4x500 descend on 6:30 (5:42-41-38-36)
followed by 3x100 strong (1:02-02-01) on 1:30
3100 scy

tomorrow likely to do a run-swim-run brick to the 100ft pool, do a set of 4x200, 4x100, 4x66.6's since you can't do 50's.

-----
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Re: May Fish Thread [Zenmaster28] [ In reply to ]
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Looks like the national record for my current AG is a 1:59.03 and the 50-54’s (which I’ll age up to in Jan) is a 2:01 something.

I fully expect that by the time I’m there, someone like Greg Streppel will lower it, unless he decides not to swim it anymore.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: May Fish Thread [JasoninHalifax] [ In reply to ]
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Oh yeah, him. He went 2:00.77 last weekend so you're still good if you go sub 2. :)
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Re: May Fish Thread [JasoninHalifax] [ In reply to ]
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Looks like the national record for my current AG is a 1:59.03 and the 50-54’s (which I’ll age up to in Jan) is a 2:01 something. //

I just looked up what the top guys at our nationals went in that 50+ AG, 1;48's for first two guys, so you are right there with them! Well your goals are, no time to go get them!!
I'm going to quietly have some goals for next year, but it is a bust year for me, turning 64 and that is the kiss of death in the older age groups. It will be a building year for the next one, when I'm the kid in the group once again!!


I like that you have put it out there though, seems to be more accountable if you say things out loud, and especially to 100's of people..
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Re: May Fish Thread [monty] [ In reply to ]
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Yeah, figured I’d put it out there. Now the thing to do is forget about that, and just work on executing those daily things that are necessary to get to the big goal. One step at a time.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: May Fish Thread [Dr. Tigerchik] [ In reply to ]
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Last swim for May. SCY

2000 S (27:25)
400IM kick
5x100P on 1:30 (1:13-15)
6x50 on 50 (36-7)
8x25 on 30 (17-18)
3500 total.
Swimming some overdistance to get ready for OWS in 2 weeks. Still on fence about doing the 3 mile or 1 mile. No wetsuits in the competitive races, so my choice will probably depend on water temperature.
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Re: May Fish Thread [PowerPlay] [ In reply to ]
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Ha, did my last swim too, same exact distance as you, only this is my biggest swim in months;

500s@8;00(7;08)2x300@5;00 25 breast/75free(4;27/4;20)500 buoy@8;00(6;53)
4x100IM kick@2;00(1;51 to 1;49)
800p@11;00(10;19)
Challenge sub 1;00 dolphin kick set 10x50@1;05(56, then 59/58's, last 57)
4x50 buoy@50(39's)
3500SCY
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Re: May Fish Thread [monty] [ In reply to ]
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My final May swim. Yep... ocean. It’s warmed back up to 60-61°, so I ditched the wetsuit. Just a little chilled after 2458 yards in there.
It was Howard’s last swim with us as he’s moving to Idaho. He’s been our ad hoc leader, guiding light and deliverer of hot beverage after our swims. He’s particularly fond of serving up champarado and announces it with gusto... “We have CHAMPARADO!”

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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