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Re: February Fish twitch: Swim thread [Dr. Tigerchik] [ In reply to ]
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Speed endurance set this morning, 2600m total

w/u: 200 free, 100 back, 100 BS
m/s: 3 rounds of (200 free, 150 free, 100 free, 50 free, 100 easy back); pace times were:
Round one: 3:20, 2:25, 1:33, 0:43;
Round two: 3:12, 2:19, 1:30, 0:43;
Round three: 3:10, 2:21, 1:31, 0:42.
c/d: 100 back, 100 BS, 100 back, 100 BS
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Re: February Fish twitch: Swim thread [miklcct] [ In reply to ]
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Your Race Report is really good. A nice mix of pre race/race/post race and covering both the science and emotions of training and racing.

A 14K open water race is very impressive, especially in the past COVID year. Congratulations and best wishes for your next endeavor.
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Re: February Fish twitch: Swim thread [monty] [ In reply to ]
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I tweaked my neck sweeping the floor this morning before swimming, so my workout started easily trying to figure out how the tweak was going to affect my stroke (it didn't but it took me some meters to figure that out).

5775 scm (the 75 not listed was a 25 of "sprint to midpool, stop because of cramp, flip back and go to wall" and a 50 of "sprint to midpool, cramp, kick the rest of the lap")
hamstring curls + glute kickbacks

500 + 50 kick + 5 x 100 on 1:45 + 50 kick
400 + 50 kick + 4 x 100 on 1:40 + 50 kick
300 + 50 kick + 3 x 100 on 1:35 + 50 kick
200 + 50 kick + 2 x 100 on 1:30 + 50 kick
100 + 50 kick + 1 x 100 on 1:25 (missed that, 1:27) + 50 kick
100 + 50 kick + 1 x 100 on 1:25 (missed again, 1:27) + 50 kick
200 + 50 kick + 2 x 100 on 1:40 (calf cramps) + 50 kick
300 + 50 kick + 3 x 100 on 1:40 (this was the interval I could make and deal with calf cramps too) + 50 kick
400 + 50 kick + 4 x 100 on 1:40 (see line above) + 50 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
Last edited by: Dr. Tigerchik: Feb 24, 21 8:24
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Re: February Fish twitch: Swim thread [Dr. Tigerchik] [ In reply to ]
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That's a pretty big swim there Tiger, especially since you often do little to no swimming on many of your training days. Ahhh to be young again: (-;

Another solo swim with the water walkers and lily pads, they all think I'm some crazy SOB:

4x200s@3;10(2;49/45/40/39)2x200IM kick@4;00(3;51/3;45)
6x200, odds pull@3;00, evens stroke IM order@4;00-pulls(2;30/2;35/2;31)(fly-3;15/back-3;01/breast-3;08)
3x(2x100p@1;45/50 stroke IM order hard@1;30) 100's pull(1;16/14's) (fly-34/back-39/breast-41)
300 steady pull(3;51)
3450SCY in 59 minutes
Last edited by: monty: Feb 24, 21 15:50
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Re: February Fish twitch: Swim thread [monty] [ In reply to ]
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3400 SCY. Did a gimmicky workout of all 200s

200(2:42)/200K/200P (2:31)
5x200 on 3:00 (2:43-5)
200K (4:05)
5x200 on 3:30 alternated IM and the BK and BR (3:01-2 on the 3 IMs. 2:53 for BK and 3:14 for BR
200K (4:08)
Broken 200 (10 sec at each 25)
200 drill/cool down
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Re: February Fish twitch: Swim thread [Dr. Tigerchik] [ In reply to ]
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5300 scm swim, 5.5 mi bike

mostly seeking a quiet headspace today

something like

2 x 500 desc 8:38 (on 9), 7:44 (on 8)
2 x 100 easy
500 fast 7:28
2 x 100 easy
50 kick
3 x 100 on 1:45
50 kick
20 x 100 on 1:45
300 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: February Fish twitch: Swim thread [Dr. Tigerchik] [ In reply to ]
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Finally able to get back in the pool after two weeks away due to the freeze catastrophe in Texas last week... of course the heater on this outdoor pool is broken (pretty much every YMCA pool required some fixing after last week, as do the public pools, half of which remain closed) so it was 68F water instead of the usual 86F. Not unbearable, but I'll probably bring a wetsuit tomorrow since I rarely get to use it and won't overheat in this water.

300 easy
8x50 drill
600-500-400-300-200-100 with ~45s rest
get faster as the distance gets shorter
5x100 with paddles and ankle band
2x50 cool down

3400scy in 52:05 (41:41 moving time)

-----
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Re: February Fish twitch: Swim thread [Optimal_Adrian] [ In reply to ]
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Technique and speed this morning:

w/u: 200 free 100 back 50 BS 200 free 100 back 50 BS
pre: 24 x 25 rotating through scull, drill, free (b/l breathing)
m/s: 10 x 50 as 25 free (hard) 25 back (easy)
10 x 25 free (sprint - holding 17 or 18s, leaving on the minute)
c/d: 200 BS

Doesn't look like much when I write it down but I was breathing out of my arse on those 25 free sprints at 100% effort.
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Re: February Fish twitch: Swim thread [Optimal_Adrian] [ In reply to ]
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I'll probably bring a wetsuit tomorrow since I rarely get to use it and won't overheat in this water. //

Better watch out, you may get a thread started on you and all can expound on the deficiencies of pool wetsuit training... (-;


I was wondering about your pools there in Texas, so many pipes bursting or pumps failing, had to affect you guys there. I have a ton of family and friends all through Texas, seems like just about everyone got affected in one way or the other. Some in a bad way like pipes bursting and flooding their homes. I think unless you have gone through this type of disaster, you really dont get how much damage some loose water can do to ones home. I had 10k gallons get sprayed into my home once because of a 3 day hard freeze and a thermostat that decided that was a good time to take a shit...Glad you are back in, get some good swim/run practice with the Wettie, monster buoy, and shoes while it is nice and cold there.
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Re: February Fish twitch: Swim thread [Optimal_Adrian] [ In reply to ]
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I got in a rare pool swim. Actually remembered how to flip turn (kidding!)
w/u 200s/100k/3x100p/4x50 alt fast & ez
4x500 hold pace throughout (1:20 it turns out) :10 RI
A. 5x100
B. 200/100/200
C. 2x250
D, 500
Held pace & slightly better on 500.
200 cool
3000 scy

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: February Fish twitch: Swim thread [HalfSpeed] [ In reply to ]
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5300 m

something like

3 x 500 on 9 (well, last one on 8) desc 8:16, forgot, 7:27
6 x 100 on 1:50 easy
50 kick
[7 x 100 fast + 50 kick] 1:24, 1:25, 1:25, 1:26, 1:26, 1:27, 1:27
200, 300, 400, 500 w/ 50 kick after each
300 mixing sidestroke and dog paddle etc :)

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: February Fish twitch: Swim thread [Dr. Tigerchik] [ In reply to ]
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Did some testing in the pool this morning, came up with a CSS of 1:43.5, which is a second and a half faster than last time I tested it (about 6 weeks ago), so a 1% improvement in five weeks of hard training (missed a week in there because of COVID stuff). This sport definitely teaches patience and humility...

w/u: 200 free, 100 back, 100 BS
pre m/s: 4 x 100 IM, 100 BS
m/s: 400 pull (6:45) 100 BS; 400 free (6:39) 100 BS; 200 pull (3:13), 100 BS; 200 free (3:12); 100 BS
c/d: 100 back, 100 BS
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Re: February Fish twitch: Swim thread [samtridad] [ In reply to ]
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back in this morning. pool was colder (~67), as was the air (~48F), so I wore the wetsuit. Observe the speed:

300 easy-ish (trying to warm up to the cold pool) in 3:19 (10-15s faster than without wetsuit)
8x50 drill
3x[ 400 moderate/smooth, 2x100 strong, 4x25 fast], get faster each round:
4:28.5 // 1:00.9, 1:01.3 // 13.3, 13.7, 13.3, 13.6 (there is a current in this pool)
4:24.4 // 1:00.7, 59.9 // 13.4, 13.5, 13.0, 13.6
4:16.5 // 58.5, 58.3 // 12.8, 13.0, 12.8, 13.2

8x50 easy on ~15s rest (avg high 31)

3200 scy in 35:18 moving time.


+easy 5k on the treadmill just before lunch

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Re: February Fish twitch: Swim thread [samtridad] [ In reply to ]
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9.5 mi bike
4800 scm swim

something like

20 x 100 as 5@ each 1:50, 1:45, 1:40, 1:35
2 x [50 kick + 5 x 100 on 1:35]
50 kick
10 x 100 on 1:40
4 x 150 odds kick evens swim
50 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: February Fish twitch: Swim thread [Dr. Tigerchik] [ In reply to ]
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Did this one yesterday, mix of distance pace interlaced with really fast IM stuff:

3x(100/100@1;40/200IM kick@4;10/100IM fast@2;00) 100's swim/buoy(1;27/23/21/20/19/19) Kicks(3;50/48/44) IM's-(1;20/1;18/1;16)
4x(300p@4;30/50 all out IM order@1;30) 300's-3;50/3;48/3;46/3;43) 50's(fly-33/bk-38/brest-39/free-31)
200 kick/buoy
3100SCY

Pretty happy with my 50's stroke, but too much to assume this could be 200IM splits on my best day I think...
Last edited by: monty: Feb 27, 21 19:11
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Re: February Fish twitch: Swim thread [PowerPlay] [ In reply to ]
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Doing back to back swims yesterday and today, so though about doing an easiest distance day at the cooler low pool. Went too hard and am now knackered:

7x500- swim@7;30(7;05) IM kick@10;00(9;35) Buoy@7;30(6;49) 3 pull@7;00 descend(6;16/6;13/6;08) IM kick@10;00(9;45)
11x50 buoy/swim@;50 steady survive(41/40's)
4050SCY in 67 minutes

Most yardages I have done in over a year I believe
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Re: February Fish twitch: Swim thread [monty] [ In reply to ]
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Last Feb session: 3400 SCY

300 (3:58)/200k/300P(3:51)
300S on 4:30 (4:02)/3x100 on 1:30 (1:20)
200S on 3:00 (2:42)/2x100 on 1:30 (1:18-19)
100 on 1:30 (1:18)/2x50 on 45 (38s)

200K
8x100P on 1:30 (1:13-7)
8x25 on 30 (17s)
200 drill/cool down.

Good month: back close to where I was a year ago before pools closed.
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Re: February Fish twitch: Swim thread [monty] [ In reply to ]
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You are getting after it. I’ve only done two workouts in the last 3 weeks. Yesterday was 2500yds. Did a 2:52 200im and 1:22 and 1:23 100ims. Just barely hanging on and not out of shape yet
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Re: February Fish twitch: Swim thread [monty] [ In reply to ]
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youre really getting in a lot... nice work

Last weeks speed work: (forgot or didnt have time to post)

I swam w a VERY fast guy out here. He was crushing it! So great to have a partner in crime who can go that fast.

MyMainSet:

12 x 100 on 1:45 done as 1 ez 2 sprint max
I was able to go 102, 101, 102, 103, 102, 101, 102, 102

Then we did a 300 easy

Then
6 x 50 same set up on 1:00
27, 26, 27, 27 --

Long warm down.
Felt awful and awkward but today I swam again, first time since and it made a WORLD OF DIFFERENCE

6k this am as:
2 rounds of:
1000 swim (as 200swim50back)
500 as 75swim 25 KOB
10 x 50 on 1:00 kick
10 x 100 swim on 1:20
----

Today I was able to easily able to up the energy and get my 100s on 1:20 under 110 if I wanted. But mostly just cruised around 1:11 or 1:12s.

Already signed up for another go on thursday am.
Will post again

daved

http://www.theundergroundcoach.com
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Re: February Fish twitch: Swim thread [Dr. Tigerchik] [ In reply to ]
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Swimming is on my training schedule this week, we'll see if it happens.

Washed up footy player turned Triathlete.
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