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January Swim Thread
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Post your swim workouts here.

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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Getting back on the wagon tonight.

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Re: January Swim Thread [JasoninHalifax] [ In reply to ]
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good deal

rest day yesterday
today 10.1 mi run w/ 10k @ 8:34 pace, 1225 yd swim main set 10 x 100 on 1:30

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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I kicked the new year off with a bang;

4x1000p@15;00 +100IM@2;00 (14;34/14;03/13;59/13;56) (1;28/27/26/25)
100 IM kick
4500SCY

Happy new year fishes!!!
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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This was my "long" get back in the water swim, after a 2 week break, so I did a lot of 25s fast.

Continuous:
300 PULL
50 easy back/breast
250 SWIM w/1 BEAT KICK
50 easy back breast
200 IM
50 easy back/breast
150 SWIM, BUILD by 50
50 easy back/reast
100 BUILD by 25
50 easy back/breast

40 x 25 CHOICE on :40 (meters)
Swam some drill and did last 4 as SWIM, DESCEND in 16.5, 16.0, 15.5, 14 high

300 KICK w/BOARD, HARD/EASY by 25
300 KICK w/BOARD & FINS 50 HARD / 25 EASY

8 x 25 PERFECT CHOICE DRILL w/FINS, AMRAN

24 x 25 on :40 CHOICE
Closed with same 4 SWIM, DESCEND, same spllits

200 EASY SWIM w/ FAST BREAKOUTS

3850 meters


3 Months of Paradigm Shifting Swim Instruction for Cheap ---- Your Professional & Private “Critique my Fit”
The Swim Help Compilation Thread

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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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Yesterday morning, I did an easy 1050 yards of stuff. Then, in the afternoon, I raced a 10 mile trail run, Auburn Resolution Run, with just over 1400 feet of climbing. Won my age group in 1:32. OA winner was a blazing 1:09. Part of it ran along the American River on the Western States Trail — really picturesque.
This morning we swam 3100 yards in what was supposed to be an easy lactic acid depleting swim, but included 100 frees on 1:20 and IMs on 1:30. I think the gf is trying to kill me!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: January Swim Thread [monty] [ In reply to ]
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monty wrote:
I kicked the new year off with a bang;

4x1000p@15;00 +100IM@2;00 (14;34/14;03/13;59/13;56) (1;28/27/26/25)
100 IM kick
4500SCY

Happy new year fishes!!!

That's sick :-). I did Dan's Guppy workout today and my 150s were averaging 3:15. You're swimming 1000s only three minutes slower than it takes me to swim 500y. Sigh.

DeSoto Sports
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Re: January Swim Thread [HandHeartCrown] [ In reply to ]
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1500 at lunch with 20x50 as 1-12 every 3rd fast, 13-16 every 2nd fast, last 4 fast. Mostly 32s for the fast, couple 33s at the end.
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Re: January Swim Thread [Zenmaster28] [ In reply to ]
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1st workout since summer. Got in 1850. Main set was 10x50 @50 descend 1-3 3x. then I did 3x100 IM on 2:00. No feel for the water but my recent weight training really helped. Goal is to work up to 3000yds in an hour workout by the end of February.
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Re: January Swim Thread [HalfSpeed] [ In reply to ]
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nice job on the AG win, HS!

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January Swim Thread [JasoninHalifax] [ In reply to ]
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7 mi run in about 68 min; donated blood yesterday and am recovering from it
1800 yd swim main set 3 x 500 desc 7:21, 7:12, 6:48

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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3000 SCM this morning. 20x100 as odds fast on 2:00, evens steady on 1:45
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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I'm a case study in coming back after a 5 year lay off. My old warm-up sets are now my main sets.

25 SCM pool:

Pull-Kick-Swim
1-3 IM order (1200)

12 x 50 on the :60
ODD - SWIM w/1BT kick, 25R/25L
EVEN - ONE ARM SWIM, 25R/25L

(and I was cooked, so)

6 x 50 SWIM, EASY SPEED on the 1:15

100 EASY SWIM DOWN

2200


3 Months of Paradigm Shifting Swim Instruction for Cheap ---- Your Professional & Private “Critique my Fit”
The Swim Help Compilation Thread

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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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Finally getting in a pool with real lane lines and gutters, although at a little altitude;

5x150s@2;30(2;08 to 2;04)
2x150IM kick@3;00(2;52/2;49)
broken 200IM, 50's@1;00(38/41/45/34)2;38. 100 IM kick
200p@2;45(2;29) 100IM kick
broken 200 breast 50's@1;00(43/44/43/43)2;53 100IM kick
50 SD. 2000SCY
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Re: January Swim Thread [monty] [ In reply to ]
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still recovering from donating blood. 7 mi easy run, 1475 yd swim

10 x 100 on 1:30
3 x [50 kick + 100 fast] 1:16, 1:14, no split on last one as lifeguard turned off clock
25 kick c/d

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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1800 lunch swim - 8x200, odds pull, evens swim fast
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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Been a little sick. Pool was closed Monday, didn't swim Tuesday. Wednesday I was feeling better, but not 100%, so I went with an abbreviated workout of 1900 yards.

200 pull, 200 kick warm up.

20 x 50 on :55.
Early reps were in the high :35's, built the effort and worked down to low:34's by the end. Set didn't feel terribly taxing. Bodes well for my tertiary goal of being able to do a sub 5:50 500 this season.

16 x 25 fly on :35
Went high :16's to low :17's on all 16 reps. Focused on initiating the breathing early and getting the head back down as the arms are coming over the top. Also experimented with finish timing. If I'm come into the wall off a half stroke, I've been taking one final long stroke and gliding, but taking two shorter strokes proved to be faster.

100 EZ


Dentist's appointment today, so no swim at lunch. Back at it full-bore tomorrow.
Last edited by: gary p: Jan 4, 18 13:25
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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10x100

11x100

_______________________________________________________
@MarkyV - 31 kona qualifiers 2006-'14
"If you cannot devote the time required to fully maximise your genetic potential, then don't make believe your own science and re-write decades of history of coaching wisdom, and pretend that you can do some magical training program on 8hrs /wk instead of 12-20 and get to the same level in [any endurance sport]. Accept the reality which is that you just have to settle for a performance level which isn't the absolute peak that your body is capable of." - Nathan Townsend
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
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Re: January Swim Thread [MarkyV] [ In reply to ]
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MarkyV wrote:
10x100

11x100

like

Eric Reid
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Re: January Swim Thread [ericMPro] [ In reply to ]
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1900 before work

4x150
4x100
8x50 4@50. 4@45
2x200 IM. Drill/stroke by 50
100wd
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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Short on time today:

2 x 250 as 150 free, 50 back, 50 kick
400 snorkel as 25 kick, 75 free x 2 and 200 free
12 x 50 @ :55, 500 pace (10 were :29, last 2 were :30)
2 x 50 @ 1:00, fast kick
4 x 50 @ 1:00, fast backstroke (:35)
200 snorkel and paddles freestyle
200 paddles as 50 back, 50 free
100 c-d

2300 short course yards
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Re: January Swim Thread [140triguy] [ In reply to ]
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7.5 mi run still mostly easy
775 yd swim

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January Swim Thread [Dr. Tigerchik] [ In reply to ]
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Still at a little altitude and the chlorine was atrocious today. But smooth water so I will take it;

4x500 swim@7;30(7;18)IM kick@10;20(9;50) pull@7;00(6;24) IM kick@10;20(9;39)
200p(2;39)100IM(1;22)
200KS
2500SCY
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Re: January Swim Thread [monty] [ In reply to ]
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5 mi run
1025 yd swim

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: January Swim Thread [monty] [ In reply to ]
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Apologies everyone....with this being the first week for my company's partners, customers and investors back from holidays, I have been swamped in terms of making time to get on ST, but I did make time to get to the pool daily....that is non negotiable.

The last two days, my main set was 3x200 modified IM (50 fly-25 back-25 breast-100 free) plus 1000m 50fly-50free no rest.

The 1000m fly free, I did as 25m sprint-25m recovery. so basically 25m fly sprint-25m fly recovery-25 free sprint-25m free recovery and launch back into that 10 times

I am getting to the point that I can actually recover while doing fly reasonably quick. Yesterday I timed this 25m sprint-25m recovery approach and truly took the 25m recovery at cruise pace and was in at 18:03. I was shocked by how fast I was.

I think almost all of this speed increase is coming from my underwater dolphin kicking drills because I am trying to tighten my kick and keep it low amplitude while trying to keep a torpedo streamline. I have gotten to the point that 25m underwater dolphin sprint is not a question of "will I make it to the other end" it's more like "how hard will it be". Flip this mindset over to fly, I can keep the same speed at low amplitude, meaning less drag, while generating close to the same core propulsion.

I THINK i can take this silliness down below 17 minutes, but I have to be willing to feel the pain.

By the end of Jan I will also record a 200m and 400m IM baseline to work towards reducing over the year. My plan is to do a 200m IM test at least once per month and 400 IM once per quarter. My back stroke totally sucks!
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