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December fish thread
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I'm first!

Wu:
100ez
2x50 fast
100 moderate

MS
3x400 (30s) 6:52/6:55/7:02
4x100 (30s) 1:38 each
150 @2:33

Cd: 100ez

2150 scy
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Re: December fish thread [Tom_hampton] [ In reply to ]
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7.2 mi run w/ 4.5 mi @ 9:13 pace
1425 yd swim

1000 neg split (7:25/7:01)
50 kick
2 x 100 on 1:30
100 easy
75 kick c/d

disclaimer: PhD not MD
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Re: December fish thread [Tom_hampton] [ In reply to ]
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WU:
1 mile at 9:00 pace

MS:
Mile 1: 7:50
Mile 2: 7:32
Mile 3: 7:30
Mile 4: 7:21
Mile 5: 7:16
Mile 6: 6:57

Cool down half mile, very slow jog

Train Hard. Race Easy.
ENVE Race Team
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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That's a really long swim. ;) you must me one of those African lungfish.
Last edited by: Tom_hampton: Dec 1, 18 10:25
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Oh whoops! I am not. I saw someone else post a run so I followed suit but now I see they had a swim in there too.

Train Hard. Race Easy.
ENVE Race Team
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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It's all good. Jason usually post jumping Jack's. He's probably going to start posting about skipping rope and doing the hoola hoop.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Nothing wrong with that! Haha. So then fill me in, what's the December fish thread?

Train Hard. Race Easy.
ENVE Race Team
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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The more fish like members post their daily swim workouts in here. We start a new thread every month. Mostly swimming, but sometimes it gets polluted with dryland work by Dr. TC and JasoninHalifax. They are fast, so they get a pass. :P

I'm the slow swimmer with aspirations of being less slow.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Got it. I'm a bit of a fish myself so here's my most recent workout. Also happens to be one of my favorite workouts, it'll nearly kill ya if you let it.

Total: 2900

Warm Up
4 x 100 choice (about 1:30-1:35 pace)
4 x 150 swim, descend each interval from aerobic to tempo on :30 rest

Main Set
1 x 100 ALL OUT swim on :10 rest (1:10)
- 100 easy pull on :30 rest
2 x 50 ALL OUT swim on :10 rest (about 1:05 pace)
- 100 easy pull on :30 rest
4 x 25 ALL OUT on :10 rest (about 0:58 pace)
- 100 easy pull on :30 rest
2 x 50 ALL OUT swim on :10 rest (about 1:05 pace)
-100 easy pull on :30 rest
1 x 100 ALL OUT swim on :10 rest (1:12)

Cool Down
5 x 200 easy pull with paddles (I skip anything with paddles due to a shoulder injury, and swim this one) (I don't use paddles so I'm back to a slow easy 1:30+)

Train Hard. Race Easy.
ENVE Race Team
Last edited by: TrainHrdRaceEz: Dec 3, 18 8:56
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Re: December fish thread [Dr. Tigerchik] [ In reply to ]
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Back in the ocean this morning. Although, the recommendation is to stay out some 48 hours after a heavy rain. Meh, so what! A bunch of us went out. I did some repair work the other day on my oh so fragile Huub wetsuit (you sneeze, it rips!) And decided to give it a go. The water had chilled off to 62 degrees and the Huub is nowhere near as warm as my DeSoto T1. Lately, I've been using my Orca Core SwimRun shorty and would continue, but I'd kinda like to keep that on for racing, even if it is ultra rugged. The Orca provides about the same warmth as the Huub except for the extremities as it is a shorty suit.
As a comparision, the last time I swam was in my Orca. The water was pretty smooth and about 64 degrees. I swam pretty hard for 5307 yards in and hour-eighteen. That's a 1:28 pace. Today wasn't as far, but the ocean was rough with some solid big swells and some healthy surface chop. I swam 3813 yards in 49:23, or 1:17 pace. That Huub is FAST! I think tomorrow, I'll put on the T1 suit (and overheat) and get in a longish swim... see how it does.

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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After coming out from under a bus and rehab, I am "almost caught up" on my swim mileage target of 100km per month. I am right at 1099km for the year and have 30 days left in the year to hit 1200 km. This year has been a lot of fly and IM focus and legs so it's been harder to accumulate mileage....but in the last month, I found myself doing more free and less kick because I need to "accrue miles" for my goal. Stupid goals...but I can't help myself.

I have this crazy idea to do 10,000m of IM before the end of the month on one day before Xmas and New Years, so I am putting that out there for you guys. Let's pick a date and give whatever you can a go for the 10,000m day. Who else is in. We can use December to build towards it, and then take a mini taper on Dec 25/26 and then dive and and go.

I should probably do a set of 8x400m IM a few times per week to get ready.
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Re: December fish thread [devashish_paul] [ In reply to ]
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In honor of you not getting killed by a bus, I'd Love to participate. Not sure of our exact plans between Xmas and nyd. We are going out of town for Xmas... Not sure our return date. If we are back... I'll do something for sure.

Mighy as well since I guess I'm doing 100/100/100...whatever the hell that is?!
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Tom_hampton wrote:
In honor of you not getting killed by a bus, I'd Love to participate. Not sure of our exact plans between Xmas and nyd. We are going out of town for Xmas... Not sure our return date. If we are back... I'll do something for sure.

Mighy as well since I guess I'm doing 100/100/100...whatever the hell that is?!

I may join you in this 100/100/100 talk, but my goal would be to do 100 hours of swimming and 1km of jogging/shuffling per day. In an ideal world by the end I will have done around 300km of swimming and 300 km of shuffling (3k of each per day). Starting small at 1 km of jog/shuffle per day may be doable...it won't qualify for the official 100/100 but it may force me to work on my run rehab in the small way that I always recommend to everyone else, but I'm too stupid to impliment on myself
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Re: December fish thread [devashish_paul] [ In reply to ]
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I just need a 1500m true recovery swim set that I can do on off days. Last month I kinda overdid it swimming hard every day.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Swam 3 of the last 4 days.. :)
Today was 5 x 600 in scy pool.
1) 600 w/up as 2x(100br+200fr)
2) 600 w/paddles & ankle band
3) 600 free build pace
4) 600 PB
5) 6x(25br+75free fast)

Then 18mi on the trainer, TrainerRoad Carson, watching college hoops
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Re: December fish thread [TrainHrdRaceEz] [ In reply to ]
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Looks like we got a couple new folks to the fish thread here, welcome..Couple things, if you could post up some times on main sets and use SCY/SCM/LCM so we have some context of your sets, and of course intervals. That way we can put you in the right lane here...

And it is ok to reference some other workout you did right before swimming, so we know if you were fresh or not. But this is "NOT" a thread for your training log, it is for swim workouts!!! And feel free to pinch a workout, as we will be borrowing yours no doubt, if they are interesting that is....(-;
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Re: December fish thread [monty] [ In reply to ]
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My coach has been in and out of town for most of November/December and has allowed me to make my own main sets but warm up and warm down stays the same. This year we are focusing on catch and kick.

Warm up 2000m continuess with snorkel
400m easy
200m 25m dog paddle 25m swim
200m 25m catch up finishing at waist 25m swim
400m 25m kick 25m swim
200m 25m catch up finishing at waist 25m swim
200m 25m dog paddle 25m swim
400m increase tempo

Main set 2500m
10 x 100m @ 1:40 (1:15-1:17)
10 x 75m @ 1:15 ( :57 - :59 )
10x 50m @ :55 ( :36-:38 )
10 x 25m @ :30 ( :17 -:18)

Warm down 500m
400m 25m back kick 25m swim
5:00 min vertical kick 30 sec with weight 30sec without
100m easy

5000m total
It was my own main set so I gave myself more rest with the purpose of swimming fast for each swim. I know I won't get it later when Glenn gets back.

"No one plays triathlon"
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Warmup
3x100S
2x75B-3
3x50B-4
4x100K
4x25 underwater dolphin kick

Main Set
4x200 descending (2:40-2:36)
5x150 descending (1:59-1:55)
6x100 descending (1:19-1:16)

200 warmdown

3450SCY
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Re: December fish thread [scooter23] [ In reply to ]
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SCY

600 free 400 IM kick for warm up

Main set on 1:30/100 base:
400 in 5:16
4 x 100 on 1:30 (1:13 to 1:17)
300 in 3:56
3x100 on 1:30 (1:16 to 1:17)
200 in 2:36
2x100 on 1:30 (1:15 and 1:17)

5x100 Pull (paddles and bouy) on 1:30 (1:12-1:14)

6x50 on 60 alt FR/BR (35 and 45)

100 cool down

3700 SCY
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Re: December fish thread [Tom_hampton] [ In reply to ]
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800 warm up
1500 scm, 19:22

2300 scm

I probably went out too fast, and I didn’t feel like anything was really on the line. Maybe I need more pace work, or better sleep the night before, or maybe I just need to STFU and stop making excuses.
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Re: December fish thread [Tom_hampton] [ In reply to ]
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Decided my early New Years resolution is going to be to swim a lot more fly. So I'm going to do so, but only at faster paces so as not to just plod. That means 50's to 100's for awhile I suppose, so did this fun set today;

6x(100s@1;40/150p@2;20/50fly@;50/100IM kick@2;10). swims(1;24 to 1;21)pulls(1;59 to 1;55)flys(39/38/39/38/37/38)kicks(1;59 to 1;54)
500p@6;45(6;27)
100 dolphin(2;05)
3000SCY

So got in 300fly in 1;16 to 118+ pace, will work that up...
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Re: December fish thread [monty] [ In reply to ]
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Warmup
300S
2x75B-3
3x50B-4
4x100K
4x50 (25scull, 25 free)
4x50 with paddles


Main Set
400S
2x200S
300S
2x150S
200S
2x100S
100S
2x50S
100S easy
2x100S Best average
100 warmdown.


3800SCY
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Re: December fish thread [monty] [ In reply to ]
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monty wrote:
Decided my early New Years resolution is going to be to swim a lot more fly. So I'm going to do so, but only at faster paces so as not to just plod. That means 50's to 100's for awhile I suppose, so did this fun set today;

6x(100s@1;40/150p@2;20/50fly@;50/100IM kick@2;10). swims(1;24 to 1;21)pulls(1;59 to 1;55)flys(39/38/39/38/37/38)kicks(1;59 to 1;54)
500p@6;45(6;27)
100 dolphin(2;05)
3000SCY

So got in 300fly in 1;16 to 118+ pace, will work that up...

Yeah to more fly.

Second swim meet of the year. I'm OK to go at steady paces with my lame arm, but turning on full throttle is difficult

  • 100 fly 1:36 (first event of the day at 7:30 am, still have a asleep 1:36)
  • 50 fly 42 (same time as last year)
  • 50 back 46 (took 5 seconds off last year)
  • 100 IM 1:42 (not sure what happened, I just did 1:38 last weekend)
  • 100 free 1:26 (about what I expected, I have no finish with my right arm)


My goal time for the 100IM and 100 fly are to get them to 90 seconds. The rest I don't care about. I think they are in the realm of possibility. Last weekend's 100IM was one heat after finishing the 200 fly and I went 1:38 (I was out of the pool after 200 fly, and there was one heat of 100IM then me).

Next weekend I have the 100 fly, 100 back, 100 breast, 100 free, 50 fly, 100 free. There was a meet in Montreal where I could have done the 100fly, 200 fly, 200IM, 400IM and 1500 free, but I missed the meet entry deadline. This meet with the longer events would have been better suited to my rehab state....the drag race events, well I can barely do a pushup still.

Dev
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Re: December fish thread [monty] [ In reply to ]
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yesterday 18.6 mi bike (possibly 21.7 mi bike; lost track of laps and wasn't looking at watch)
today 7.5 mi run w/ 5k + 5.5k @ 9:13/mi pace; 625 yd swim

600 straight swim
25 kick

disclaimer: PhD not MD
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Re: December fish thread [monty] [ In reply to ]
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Thanks, and noted. I've just added in my approx times or paces for the above workout).

Train Hard. Race Easy.
ENVE Race Team
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