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Re: December fish thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
When fish say "pull" does that mean wih pb only or pb+paddles?

Asking for a friend.

There's not much consistency here. When I say "pull" it means buoy only, if using paddles I'll specify that. But other folks, even within my own masters team, throw on paddles virtually every time there's a pull set, so for them "pull" means with pb+paddles.

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: December fish thread [Dr. Tigerchik] [ In reply to ]
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4300m LCM

400 easy warm up
4 x 50 on 1:00
4 x 50 on 55
4 x 50 on 50
4 x 50 on 45

100 on 1:40
200 on 3:00
100 on 1:30
100 easy (active recovery)
1:00 rest
200 on 3:00
100 on 1:30
100 easy (active recovery)

4 x 200 (pull buoy, paddles, ankle band) on 3:10
10 x 50 (pull buoy, ankle band) on 50

8 x 25 no breath on :30
4 x 50 all out sprints on 1:30

500 easy cool down

Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org
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Re: December fish thread [Mike Plumb] [ In reply to ]
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I am doing the 800IM, 400IM, 200IM and 100IM at provincials so thes were yesterday's main sets

500m warmup

1000m as four times 200IM+50 free continuous

500m kick with fins (dolphin, on back)

800IM
20 seconds rest
400IM
20 seconds rest
200IM
20 seconds rest
100IM
20 seconds rest.

400m with paddles as 8x(25m sprint, hard turn, 8 dolphin kicks hard, return rest of length 25m recovery).

100m easy

My other two events at provinicals are 200 fly and 1500 free! Hoping to be in 4 relays to get some shorter events in too. It should be a blast.
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Re: December fish thread [devashish_paul] [ In reply to ]
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It was "4000 Friday @ 5am" today...

600 br,bk,fr w/up
1000 pad & buoy
100 br
20 x 100s on <2min (I was dreading these, but kinda liked them, def will do more often)
300 br,fr cl dwn
4k scy
Last edited by: Blmgtnbkr: Dec 14, 18 13:25
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Re: December fish thread [JasoninHalifax] [ In reply to ]
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First swim of consequence in over a week, holidays suck;

15x100- 10swim@1;40(1;24 to 1;18)5 IM kick@2;00(1;55 to 1;51)
500p@7;00(6;26)
6x50 odds dolphin@1;30/evens fly@1;00- kicks(1;02's) fly(37/36/37)
2300SCY
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Re: December fish thread [monty] [ In reply to ]
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Easy day...

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 45s
4x100 on 2:00 descend (1:40, 1:34, 1:29, 1:26)
100ez

1700 scy

Pretty stoked about that desc set!
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Pretty stoked about that desc set! //

That's what happens when you don't try and do the same time for 25x100's all the time!! Welcome to swimming, where one swim time trumps a 100 slower ones...You have to train fast to race fast, you were training for a 1650. Descend sets like this are what get you a faster 100..
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Great work Tom!
Youre really improving and that is fun to watch. Keep it up!

daved

http://www.theundergroundcoach.com
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Re: December fish thread [monty] [ In reply to ]
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I'm getting it.... Slowly.

I might get it faster if you fishes didn't just sit around laughing at the dumbass for a year.

/pink

You could told me I was being stupid. I probably would have listened... I mean I did when you said to focus on the breakout---Which was a huge help. Funny how just not slowing down makes things easier!

:-)

Tomorrow is 25s day. Looking forward to it. But, I have no idea what time to aim for. As fast as I can, I guess. Sub-18 would be cool.

And... Of course the start of the 100/100... Which I was too stupid to avoid.
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Re: December fish thread [daved] [ In reply to ]
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Thanks David! I still can't quite wait to inhale until the second stroke cycle.... But, I'm paying a ton of attention to the streamline, breakout, and the rhythm of that first cycle which sets up the rest of each length. As you know, it makes a huge difference.

If I'm gonna wear some cool mirrored swedes, I gotta BE fast... Not just look like it until I hit the water. :o)
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Re: December fish thread [Tom_hampton] [ In reply to ]
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20x100s on 1:32 swim interval. 100 warmdown.


All swims in 1:16-1:18.


2100scy
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Re: December fish thread [scooter23] [ In reply to ]
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SCY
1650 free in 22:20
450 IM kick
Pull w/paddles on 1:30/100 interval
200: 2:28
2x150: 1:52
3x100: 1:13-1:14
4x50: 36s

IM set on 1:45 base
200 in 2:58
2x100 in 1:27-1:28
4x50 in 37-46

100 cool down

3800 SCY
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Re: December fish thread [devashish_paul] [ In reply to ]
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devashish_paul wrote:
I am doing the 800IM, 400IM, 200IM and 100IM at provincials so thes were yesterday's main sets

500m warmup

1000m as four times 200IM+50 free continuous

500m kick with fins (dolphin, on back)

800IM
20 seconds rest
400IM
20 seconds rest
200IM
20 seconds rest
100IM
20 seconds rest.

400m with paddles as 8x(25m sprint, hard turn, 8 dolphin kicks hard, return rest of length 25m recovery).

100m easy

My other two events at provinicals are 200 fly and 1500 free! Hoping to be in 4 relays to get some shorter events in too. It should be a blast.

I had so much fun on Thurday's descending all IM set that I repeated it on Friday.

I used to do a track running descending set that went like this

3200m tempo
100m jog

1600m @5K race pace
100m jog

800m @ mile race pace
100 jog

400m @ as fast as I could go
100m jog

200m @ as fast as I could go
100m jog

100m @ EMPTY THE TANK

This used to be a fun 6000m+ track workout covering all race paces. Doing the descending 800m IM, 400m IM, 200m IM, 100m IM kind of mapped to durations of the track workouts and mentally it broke down that way too. I am guessing that even though I am not doing a lot of biking, if I put down a few weeks, my bike FTP will be really high with all this cardio load in the water.

Dev
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Re: December fish thread [Tom_hampton] [ In reply to ]
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total rest day yesterday; bike/run the day before

3.6 mi run
1825 yd swim

3 x 500 on 7:30 (7:16, 6:59, 6:50)
150 fast 1:52
50 kick
100 swim
25 kick c/d

10/15 on December swims

disclaimer: PhD not MD
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Re: December fish thread [devashish_paul] [ In reply to ]
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I guess I'm doing this 100/100/100 thing. But, I'm saying 1000y counts as a swim, as I don't want to compromise my quality swim days.

Usrpt 25s today.

WU: 4x100 desc (30s) 1:40/35/30/28

MS: 30x25 usrpt @ 18.8 (1:15 pace) failed at #9, #18, #26

Finished remainder on 30s interval (23s).

CD: 100ez

Today was about 3/4s faster than last week. I had a few at a sub 1:10 pace.

1/1/1
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Re: December fish thread [Tom_hampton] [ In reply to ]
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I don't think you will compromise your quality swim days whether you swim 1000 yards or 4000 yards in a day. If you see the fish around here talking, they are doing 3000-4000 during a short course swim meet in between warmups and cooldowns and events. Once your base is high enough it's doable. I think your quality of swims are hurt more by how much biking or running you do than swimming. Let's say you swim 3000m today or 12K today and need to do a hard 4000m tomorrow, the run will likely have more of a negative impact on the next day swim.
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Re: December fish thread [devashish_paul] [ In reply to ]
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I agree with your general point. But...

I just smashed myself in November swimming 12 out of 14 days and 19 of the first 23. My swim power dove off a cliff the last 3 days of that stint. I swam too hard, too long, too often. I was a bit overreached.

Second, I'm doing the 100/100, too... So, the running effect will be in the background, also.

Maybe by the end of the 100/100/100 my swim base will be there. That would be kinda the point.

Maybe I'll take the same tack as the runs 1000+2000 = 2x1500.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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OK after today's long swim session (a bit over 2 hours and 6400m), I'm at 1160km for the year. There are 15 days left in the year so finally after being waaaay behind my target on account of being run over by a bus and falling behind on 6 weeks mid year, I'm actually finally "ahead". I only need to do 40k of swimming in 15 days so really, I can take 5 days off from the pool if I want (but I doubt I will, because I am addicted to being there daily) and even then I still only need to do 10x4000m sessions. It's been tough accrueing the distance since I am doing so much IM swimming, but I'm knocking it off a length at a time!
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Re: December fish thread [devashish_paul] [ In reply to ]
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Nice work, Dev. Easy day for me...

4.1mile run this morning in the 31min.

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 45s
100ez

1300scy.

2/2/2
Last edited by: Tom_hampton: Dec 16, 18 13:32
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Re: December fish thread [devashish_paul] [ In reply to ]
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I’m scratching to meet my 500 mile goal this year. Yesterday, I swam 5565 yards and today the gf and I knocked out a 6185 yard swim with the water dipping below 60°F today (63 yesterday). Just 16 miles to go!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Quote:
Maybe by the end of the 100/100/100 my swim base will be there. That would be kinda the point.

I missed something, what's 100/100/100?

4 mi run 35 min legs felt pretty good (Ran 11 yesterday)
1425 yd swim. Arms stiff from Saturday swim

5 x 100 on 1:30
2 x [100 fast + 50 kick easy] 1:18, 1:17
2 x [200 fast + 50 kick easy] 2:39, 2:38
100 fast 1:16
25 kick c/d

11/17 on Dec swims (13,325 yds)

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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5000 today, mixed, boring bag of swim, swim with snorkel, paddles...

Only 16,600m until I hit 1000k or 1,000,000m on the year. I'm glad I was able to front-load lots of that distance in the spring and summer, with several 7000-10,000m long course workouts.

I'm sure I used to do at least 2500-3000k per year when I was in HS and College. But, that was half a lifetime ago.
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Quote:
I missed something, what's 100/100/100?


Another dumb idea from Dev. I made the mistake of complaining in the grievance thread that the timing for the 100/100 sucked because I'm in the middle of a swim block. Dev (0f course) suggested that I do 100 swims AND 100 runs. I don't really see how that addressed my complaint... But, I seem to have been dumb enough to take the bait. So here we are... 100 swims /100 runs /100 days.

Day 3. Perfect record so far.

50s day:

325 straight
25ez

30x50 usrpt @42s, failed at 14, 23, 27.

Did last 2 at 47s with 15s rest.

100ez.

3/3/3

11/17 Dec, 19kscy
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Quote:
Another dumb idea from Dev. I made the mistake of complaining in the grievance thread that the timing for the 100/100 sucked because I'm in the middle of a swim block. Dev (0f course) suggested that I do 100 swims AND 100 runs. I don't really see how that addressed my complaint... But, I seem to have been dumb enough to take the bait. So here we are... 100 swims /100 runs /100 days.

Day 3. Perfect record so far.

You're a star. So the 100 swims started the 15th too? I suppose I can track that as well and keep you company. I'm 3/3 run and 2/3 swim.

disclaimer: PhD not MD
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Dr. Tigerchik wrote:


You're a star. So the 100 swims started the 15th too? I suppose I can track that as well and keep you company. I'm 3/3 run and 2/3 swim.

Star? Ha! We'll see on March 24th.

Yes, started the 15th. Next week is gonna be bad for the swim. No water access from 23-27. And our anniversary is the 28th....might not be wise that day either.

I could stake stretch chords with me and get something in...i suppose.
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