Login required to started new threads

Login required to post replies

Prev Next
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Easy-ish day for me...

I did 2x20s on the bike yesterday (along with the swim+run) , so I'm a bit tired today.

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 44/43s
2x100 on 2:00 1:39/1:35
100ez

1500scy.

4.2 mile run this afternoon.

13/18 for Dec, 20kscy

4/4/4
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
Gonna have to fit a few of these swims in-between all those 100/100 runs so as not to fall back in the H20, did this today:

10x100- 5swim@1;40(1;25 to 1;19)5 IM kick@2;00(1;55 to 1;52)
10X50, odds fly@1;00/evens dolphin@2;30 flys(36+/36/36+/37/37) kicks(;59's)
500p@7;00(6;19)
4x100, odds dolphin @2;30/enens buoy@1;45-- kicks(2;05's) buoys(1;21's)
2400SCY
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
Recovery day - heavy and sore legs from long run on Sat and long trainer ride on Sun

SCY; all "pulls" with a snorkel

300 - easy swim
6 x 50 - 25 kick on back, 25 swim, @progressive 60%-80%, rest :15
4 x 50 - single arm swim by 25, rest :15
1 x 300 - pull @60%


2 x 300 - pull, r:30; #1: 70%, #2: progress 70%-80% by 100
6 x 50 - pull, closed fist, @progressive 65%-80%, rest :15,
8 x 25 - pull, closed fist, strong stroke for first 12.5 yds, reduce to 70% for second half, rest :15


100 - swim with snorkel @70%
200 - swim @70%
200 - easy swim




Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
Quote | Reply
wow dev..
1,200,000 meters this year???
Thats twice me!
I hit 600k yards (some meters)....and i was proud but now... maybe not so much! ha
well done
daved

http://www.theundergroundcoach.com
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
6.2 mi easy run, 875 yd swim (straight with some kicking)

4/4/3

maybe she's born with it, maybe it's chlorine
Fishtwitch is chlorintined!
disclaimer: PhD not MD
Quote Reply
Re: December fish thread [daved] [ In reply to ]
Quote | Reply
Ah but trust me, if you can't walk nor bike nor jog properly and it really does not totally matter where you bad leg goes in swimming (you can't get hurt, you just go slow), then you swim a lot!!!!

Today's 70 minute swim ended with:

2x800m

First 800m was two times 400IM back to back, second 800m was an 800IM. I am doing the 100IM, 200IM, 400IM, 800IM, 200 fly and 1500 free at provincials, so at least 1x per week I try to do all of those in a session except the 1500m free happens over all the free in the workout.

800IM + 400IM + 200IM +100IM equals 1500m

plus 1500m free is "only" a 3000m workout!!!!
Quote Reply
Re: December fish thread [JasoninHalifax] [ In reply to ]
Quote | Reply
I would agree, it's not standard, not to mention other pull sets like band only or band only with paddles.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
Quote | Reply
5 mi run
1050 yd swim (1000 in 14:14, 50 kick)

5/5/4

maybe she's born with it, maybe it's chlorine
Fishtwitch is chlorintined!
disclaimer: PhD not MD
Quote Reply
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Mosyly the same as yesterday. Swim felt good, the run was a little rough.... Probably should have dropped the run pace by 10s.

3x300 (30s) swim w/ fins, kick w/fins, buoy
6x50 (15s) coming in at 43/42s
3x100 desc on 2:00 1:42/1:38/1:31
100ez

1600scy.

4.0 mile run this afternoon.

14/19 for Dec, 21kscy

5/5/5
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
4.3 mi run (1.5 mi @ 7.0 mph, 1.3 mi @ 7.1 mph)
1625 yd swim

16 x 100 on 1:30
25 back c/d

14/20 for December, 16,875 yds so far which is higher than last month!
6/6/5 for the Stupid Human Trick challenge

maybe she's born with it, maybe it's chlorine
Fishtwitch is chlorintined!
disclaimer: PhD not MD
Quote Reply
Re: December fish thread [Dr. Tigerchik] [ In reply to ]
Quote | Reply
Longest swim of the year in terms of distance 6200m in 1h40

200m loose
12 x 100m 1- Pull 1- Pull+Paddles

Kick set (2000m)

5 x (2 x 200m kick fins) starting on 3:30 dropping 10 sec each set - 30 sec rest between set 3:30, 3:20, 3:10, 3:00, 2:50

pacing targeting to get 15 ahead of time

200m easy

Second set (2500m)
5 x 500m Pull + Paddles on 7'05

100m cool-down
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
Quote | Reply
Not exactly what I had planned for today, but close-ish. The plan was 20-30 100 usrpt. I felt like I needed a little extra rest today. So, I at least tried to push the pace.

WU:
200EZ
2x50 kick w/fins
2x100 (30s) 25LA /25RA /50sw

MS:
10x100 (30s) 1:35 pace
5x100 (30s) 1:33 pace
3x100 (30s) 1:31 pace
2x50 1:30pace

CD : 100ez

6 mile run. Felt ok once I got going on the run. Crazy windy today (30mph gusting to 40).

6/6/6 SHT challenge
Last edited by: Tom_hampton: Dec 20, 18 15:18
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
Quote | Reply
MTL wrote:
Longest swim of the year in terms of distance 6200m in 1h40

200m loose
12 x 100m 1- Pull 1- Pull+Paddles

Kick set (2000m)

5 x (2 x 200m kick fins) starting on 3:30 dropping 10 sec each set - 30 sec rest between set 3:30, 3:20, 3:10, 3:00, 2:50

pacing targeting to get 15 ahead of time

200m easy

Second set (2500m)
5 x 500m Pull + Paddles on 7'05

100m cool-down

That's a seriously fast set with that much kicking!!!! Well done! Was that kick with board or kick on back without board?

Today's workout was short......600m warmup free, 400IM alternate lengths hard, 100m easy, 30 seconds rest, 800IM (alternating 100's hard in each stroke), then 50 fly hard, 150m cool down. Total 2100m. I think I am slacking off because I have a bit of a "buffer" to get to 1200km for the year. Interesting how I got "work out of the way" when I thought I was behind and now that I am "ahead" work is getting in the way.
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
Quote | Reply
Kick set was done with a board...

I did the set with fins but a girl on the swim club w/o she kick faster than I can swim!!!!
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
Quote | Reply
MTL wrote:
Kick set was done with a board...

I did the set with fins but a girl on the swim club w/o she kick faster than I can swim!!!!

How do I rope you into the 10,000m end of year swim set. If you find a place in Montreal on the afternoon of 26 Dec I could do it then as I may be going to visit some friends in the morning!
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
Quote | Reply
Dev,

I will be in Quebec City for xmas... not returning until 27th in the montreal area!
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
Quote | Reply
4000m

w-up
400m sw/kick/pull/sw by 100's
12 x 25m fins catch-up on '30

m-set
2 x (6 x 100m 3-dps 3-threshold) 100 easy between set
first set pull+paddles on 1'30
second set swim on 1'40

4 x 200m kick/sw by 50 rest (30) fins+paddles (kick without board)
1- medium speed 2-3 threshold+ 4- All-out

100 easy

16 x 25m 3- Min/max (min stroke maximum speed) 1- easy on'30
200m easy

400m choice
Quote Reply
Re: December fish thread [MTL] [ In reply to ]
Quote | Reply
Wed 12/19
300 Br,Fr w/up
2x:
(500 pad/buoy
2x200 fr
4x100 ank band)
400 bk,br,fr cl dwn
3300 scy
Then ran & TRX

This morn..
250 bk,fr w/up
2x:
(2x400 pad/buoy
2x200 fr
4x100 ank band) 150br 1x btwn sets
400 cl dwn as 50br+75 fr build
4000 scy
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
3900y total, which included some pace 100's....

...Which brought me to a total of 1,000,320m for the year. I'm sure that I swam 2-3 x as much (or more) per year in my high school and college careers, but it's an okay number considering I'm in my mid-late 40's.

New approach next year: more pace work, less focus on distance (until OWS race season starts), and maybe trips to the various USMS Nationals (pool and OWS). No total distance goal, though.
Quote Reply
Re: December fish thread [140triguy] [ In reply to ]
Quote | Reply
NICE WORK!

Jeez you and Dev are killing that yearly volume. I only managed about 600k and am swimming almost as fast as ever at low-mid 40s.
Congrats on your year and I too have hopes of making some masters meets this next year. Maybe ill see you there.
daved

http://www.theundergroundcoach.com
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
Biggest day of the year since 100x100s in Feb.

"12 days of Xmas Workout", like the song.....except each "day" in the song is a 25...bonus points for singing the song after every interval

All on ~1:30/100 base with some fins work and extra rest after the longer sets


25
50, 25
75, 50, 25
100, 75, 50, 25
125, 100, 75, 50, 25
150, 125, 100, 75, 50, 25
175, 150, 125, 100, 75, 50, 25
200, 175, 150, 125, 100, 75, 50, 25
225, 200, 175, 150, 125, 100, 75, 50, 25
250, 225, 200, 175, 150, 125, 100, 75, 50, 25
275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25
300, 275, 250, 225, 200, 175, 150, 125, 100, 75, 50, 25

It is 9,100 total, takes roughly 2.5hrs at that pace
Quote Reply
Re: December fish thread [140triguy] [ In reply to ]
Quote | Reply
140triguy wrote:
3900y total, which included some pace 100's....

...Which brought me to a total of 1,000,320m for the year. I'm sure that I swam 2-3 x as much (or more) per year in my high school and college careers, but it's an okay number considering I'm in my mid-late 40's.

New approach next year: more pace work, less focus on distance (until OWS race season starts), and maybe trips to the various USMS Nationals (pool and OWS). No total distance goal, though.

I always tend to have overall distance/volume goals for whatever I am doing. Its my mentality of getting to something big through consistency and repitition and I know if the goal is big enough that I can't miss too much. It forces daily/weekly focus to not allow for goose eggs.

Next year, I am hoping for 1000km swimming + 10000km of cycling if my rehab stays on track. I have been able to ride OK this fall and on the trainer, so if that keeps up, then maybe I can trade some time I spent this year in the car commuting to work and the pool to just riding to the pool and work . I am also moving the office of my tech startup to a location that it is close enough to bike commute from home to office, office to pool, pool to office, office to home. If I can do 30-35 weeks where I am getting around 150km commuting around and not in the car, that's could be up to 5000km of free bike mileage. This year I am ending up with 1200km of swimming and 4000 km of cycling and that's losing a large chunk of 2 months of summer biking after being run over by a bus....so hopefully next year is better. If I can actually get back to running properly, then I'll adjust this to 1000km swim, 1000km run, 8000km bike (total 10,000km).
Quote Reply
Re: December fish thread [140triguy] [ In reply to ]
Quote | Reply
Easy day...

3x300 swim/ fins, kick /fins, buoy
6x50 on 60s coming it at 44/45s
2x100 (30s) 1:38, 1:34
100ez

4.2 mile run

15/21, 27kscy

7/7/7 SHT challenge
Quote Reply
Re: December fish thread [Tom_hampton] [ In reply to ]
Quote | Reply
Tom_hampton wrote:
Easy day...

3x300 swim/ fins, kick /fins, buoy
6x50 on 60s coming it at 44/45s
2x100 (30s) 1:38, 1:34
100ez

4.2 mile run

15/21, 27kscy

7/7/7 SHT challenge

Hey maybe we can ask Ericthebiking to create that swim+run 100 days challenge. So what did we agree on for minimum swim distance? Was it 1500m to correspond roughly to a 30 min run?

I should be at jog/shuffle number 5 by end of the day. As for the swimming well I have no choice other than to be at the full quota.
Quote Reply
Re: December fish thread [devashish_paul] [ In reply to ]
Quote | Reply
I've been using 1500y, yes. I've also been using the short+long= 2xMed rule. I have NOT done a double day, yet.

So far it's you, me and TC.

The next 5 days (after today) are gonna be goose eggs on the swim for me. The only water I will be near is a no-swim lake. I'm taking some stretch chords... So, maybe I'll get a session in or two.

I'll probably miss a run or two, as well.
Quote Reply

Prev Next