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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

Proud member of Fishtwitch and the ST Grammar Police
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: 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
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: 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
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: 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: April Swim Thread [FishinPA] [ In reply to ]
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7 mi easy run, 525 yd easy swim

Proud member of Fishtwitch and the ST Grammar Police
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: 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
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

Proud member of Fishtwitch and the ST Grammar Police
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)

Proud member of Fishtwitch and the ST Grammar Police
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.

Rugby Media Dude-earfulofdirt.com

Hooker training for the Sport of Scrum-Halves [Triathlon]
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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: 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: 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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