Recovery week which means lots of swimming for me

Today distance set 7700m
11x400, 2x200,1x800,1x400, 12x50, 1x650

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Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

I never did get my FLOG suit. I broke 500 miles early/mid December. Gonna have to break down and get a new suit. My old jammers are losing their stretch. They're close to being renamed from Jammers to Knickers.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Something on the FLOG was supposed to prompt you to tell them what size you needed... people had until Jan 15 to log their yards from last year, so I expect you will have the suit at some point, maybe a month from now...

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Yeah, as soon as I passed the 500 mark, I was prompted and immediately submitted the form. I figured it was a Christmas rush thing, but now... well, I need to get a new suit before it goes from Knickers to Chaps!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

yeah, I've been wearing a polyester suit and the stitching is disintegrating. Damn chlorine.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Hump Day swim with the office swim team:

300 Swim
200 Kick/ Swim
3x100 build on 1:30
200IM Drill/Swim
100 Ez
6x75 Free/ IM/ Free/ IM...
100ez
4x50 IM order (Form/ Fast)
200 C/d

2050 short course yards

jake

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Get outside!

Usually I forget most of the sets we do a practice but I remembered mine today. Today was a ton of stroke work where I did backstroke. Had a 3100 SCY morning practice and we wear shirts in the water to increase drag. I'll try and post more often...

4 sets of 5 50's on .50,.45,.40,.50

12 x 100 (50Rack 'em,50 Free Fins) @1:30

20 x 50s stroke @ .50

8 x 100's (100 Free/ 100 stroke) @ 1:30

20 x 25's @.45 stroke

10 x 50's stroke @ 1:30 fins all out sprint

3 x 200's @3:00 (50 stroke/150Free)

5600SCY + 3100 in the morning

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KOM Cycling

10x100@1:20 Started slow (>1:20) caught up in 5 finished w/1:09
3x100 various kicks
5x100@1:45 alt br/bk
2x100 various kicks
10x50@:45 fist/open

2500 sc yardages

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

13.5 mi run and 1100 yd swim, feels SO GOOD to cool off in the pool after running.

8 x 125 kick the last length of each
100 kick c/d

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

distance set today with "wetsuit test". 7000m
10x400m with wetsuit. Was faster than usual but fatigued around interval 6 (first 5 coming in around 5:40, then slowed to 5:50. Did them all under 6:00 but it came close on rep 9 @ 5:59! Need to either train more in my suit or get something like a helix with more shoulder flexibility.

1x200
1x800
5x200
300,400,300

also, finally got around to documenting my "go big swim block" that I started early dec.

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Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

 
My little effort this morning.

500 free warm-up
500 free stroke drill
1000 kick with fins, no board. Last 200 using arms & catch-up drill
5 x 100 breast/free with sprints on the free, recovery on the breast, no stops
500 cool down

3km. First decent session after a bout of flu - felt nice to be back in the water.

Long Course Thursdays...

400 W/u
3x100 Build w/ Paddles
400 Pull
2x200 (1IM, 1Fr w/ Paddles)
4x100 IM Order by 50's
100 c/d

2000 long course meters.

jake

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Get outside!

Cool. Whatever happened to good pre race rituals anyway -- at least the ones involving getting water on yourself? I don't see many nowadays.

Victor Davis was the master.

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http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Fish. We have a problem. EITHER YOU ARE SWIMMING TOO MUCH (and you are too tired to post) or you ARE NOT SWIMMING ENOUGH (and you are not posting). What was your resolution? Running? Biking? Pah. I know you THINK you are out of the blocks into this new year, but we are only 114 posts in the second full week of the year. THAT IS PATHETIC Last year we had posted 180 messages by the mid-January point. Even with all the New Year Resolution-ers joining the regulars, we aren't doing what counts. PICK IT UP. For those who are curious, here was the story on the fish story.

Jan '14 January Swimming (so far 1/16/14) 114 posts
dec '13 December Swimming 173 posts
nov '13 November Fish 134 posts
oct '13 October Swim Thread 191 posts
sep '13 September Sardines 120 posts
aug '13 August Fish Heads 118 posts
jul '13 July Swim: Fishies vs. Guppies 214 posts
jun '13 The June Swim Tan & Fish Report (post tan progress pics, plz) 143 posts
may '13 May Day, swim day. 245 posts
apr '13 April Swim Thread 257 posts
mar '13 30 Mile March: Fishtwitch Thread 244 posts
feb '13 February Swims - post 'em here 364 posts
jan '13 January Fishies 371 posts

Well anyway... Back to our regular programming... Well HS, that darned FLOG is whipping me when I fall behind. One solid 4km swim on Sunday, and all's good... then a couple of early meetings (and short 2.5km swims and it's telling me I am not going to make my goal). I preferred last year when I entered all my swims in November.

Last Sunday (attempted) my favorite 10 x 400m. ...except I went off too hard, and only managed to descend x3's I usually like to descend x4 and then start over... ended up going:

400m warm up (@5:32)
3 x 400m descend on the 6:30 (@5:20, 5:16, 5:14)
3 x 400m descend on the 6:30 (@5:58, 5:41, 5:33)
1 x 400m easy.
1 x 200m @3:00
1 x 150m @2:09
1 x 100m @1:21
1 x 50m @0:41
300m c/d

Today was cool:-
1,000m fr w/u (w/ fins working the "walls")
500 fr w/u (working the "walls" and fast kick)

400m pull on 6:30
50m easy
5 x 50m fr on 0:55 descending
4 x 25m fr sprint (w / 2 breaths) on 1:00

400m pull on 6:30
50m easy
5 x 50m fr w/fins on 0:55 descending
4 x 25m IM sprint w/fins on 1:00

400m pull on 6:30
50m easy
5 x 50m fr on 0:55 descending
4 x 25m IM sprint on 1:00

400m pull c/d
4,500 scm

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Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

I like that set. I might have t try that this afternoon.

Thursday double:
AM group long course- Wu- 500 mix
Ms- @1:35 base straight through and desc (1-3)
3x800, 3x400, 3x200, 3x100
5200LCM

PM- mix bag
800 fr (4th length bk), 3x400 (krls, buoy, pull), 16x66 fins (33stroke/33free, 4 each IM order), 200 buoy, 400kwf
3600scy

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https://twitter.com/mungub

Did you guys read about the 17 year that went 18.94 50 yard freestyle for relay lead-off at Juniors? There was a 15 year old who went 19.5 next to him. Crazy fast!

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

I've got a couple of questions for you all if you wouldn't mind helping out (all distances are scy for me).

1) What is the best way to determine threshold pace? Is it a short TT swim, like 300 or so? If so, do you build speed through that TT so as not to start out too quickly? Should the finish be close to sprinting speed?

2) Descending sets: How easy/slow should the first rep feel and how do set the pace to have an attainable descent? For example if I do 4x100 desc on 1:45 (typical for me) I swim what I feel is really easy and come in on 1:30 and then descending becomes pretty difficult as my fastest 100 while fatigued isn't going to be much better than 1:24. Should I be shooting for a 1st rep of 1:35? And then do I hammer the last rep?

3) I comfortably complete 10x100 on 1:45, probably going to drop it to 1:40 soon. However, if I wanted to do 10x200 what interval should I do it on? 3:30? FWIW, I usually alternate speeds in those sets (odds are relaxed, focused swim and evens are hard pulling)

4) How long does it take on average to get decent at the flip turn?

Thanks for the help!

Try a search, have been posts specifically about this, though sorry, i don't have em bookmarked...otherwise, I'd suggest either a longer TT, like 20min and record distance you go, then get ave 100 pace, or see what pace you can hold for a set of 8-10 x 100 with ~10 sec rest


my favorite is to swim the first a bit faster than you think you should, then hold on! The last one should be kinda painful so you really appreciate the rest on the "slow" one. Personally I like the set long enough to do at least 2 complete descend cycles, descending within each set and between such that the 1st swim of the second descend cycle is faster than the 1st swim in the first descend cycle, hope that makes sense.


always room for improvement! humans (me!) have tendency to get lazy over time so never ending corrections, but to get to 1st order ok, probably ~2 weeks if you start at age 10 and swim 5k daily. I have utmost respect for adult onset swimmers who learn to flip well, looks really grueling.

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some days you're the windshield some days the bug

Thanks rdmyers, I appreciate the feedback.

I've seen some people advocate on the forums for short TTs and some for long. It's kind of like FTP testing in a way...

The descend sets are tough. My slow versus fast pacing is pretty narrow (at least in terms of feel for me), but I'll keep working on them. I'll definitely try your suggestion on those sets about the 1st 100 of set 2 being faster than set 1.

With flip turns, it's just difficult to dedicate the time to only practicing them when I really need so much more work on my basic pool fitness.

Yep, I've been swimming but not posting. Still getting back fitness, and also exceptionally hairy right now so not swimming as fast as I do mid-season.

Here's this week's swims:

Wed:

pull-heavy lunch swim:
300 easy
8x50 drill
5x100 pull w/band on 1:30 hold under 1:20
1000 decent effort- 12:44
2x400 pull paddles+buoy, 30s rest (5:06's), breathe every 5 every 4th 50
100 easy

3100scm

+ 45minute treadmill session with fast intervals after dinner

Friday:
30min early AM run

+ lunch swim:
300 easy
8x50 drill
4x200 on 2:50 - 2:27-26-26-24
2x50 drill
4x150 on 2:05 - 1:49-48-48-48
2x50 drill
4x100 on 1:25 - 1:11-12-11-10
2x50 drill
4x50 on :45 - 33-34-33-33
2x50 easy cooldown

3100scm

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It looks like rdmeyers answered pretty well for you.
I've never really been terribly scientific or methodical about my swimming. I basically swim... and change it up to not be monotonous (or terribly monotonous). I do some short fast things and some long fast (but not as fast) things. I give my arms breaks with kick sets, but I push the kicks pretty hard.
Since I've come back to pool competition, I've learned a lot. I mostly do distance swims - 1500m, 1650y, etc., and so I used to start them like I do open water swims: take off pretty hard and then try to settle in. Not the way to do it in the pool! I'm learning to chill the 1st 100 or so and build speed. My last couple of races have shown that it's working. I'm faster and I don't have that "valley" shaped pace curve anymore.

I haven't done descending sets on purpose, but often they tend to end up that way - mimicking how I want to swim the long races.

You should know, by gut feel, what your pace should be. Just try a set on what you think you should do and see if you make it or was it too easy. Adjust as necessary.

I've been doing flip turns since I was maybe 8 years old. I don't know what it's like to start from scratch with them. But speed into the turn is pretty important. I try to drive into the turn with my right arm entry, and basically let my body follow my hand around as it pulls. It's very little effort for me and feels natural, so I'm not much help there.

Swam at work in the slosh bucket today:
1000s 12:36 (500 warming up/500 pushed) 1:15.6/100 pace
5x100 various kicks
500s 6:02 1:12/100 pace
200 s/k cool

2200 sc yardages

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

I had my wisdom teeth taken out this morning but got in a workout before it.
8 mi run
1200 yd swim

500 w/u, 6 x 100 on 1:25, 100 kick c/d

I know I'm not going to get much sympathy for saying this, but I'm already sick of ice cream.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I remember shoving soggy teabags over the tooth holes. That helped a lot.
As much as I love ice cream, the teabags were a nice switchout.

Heal fast, TC!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Double dipped today.

6:45 in the water at La Jolla cove. 58ish.

Only .5 miles. Good to get in the wetsuit for the first time this year.

Lunch swim with the office swim team:

300 swim
200 kick/swim
3x100 build
4x75 kick-drill-swim IM order
200 on 2:40 (coming in at 2:17ish)
2x100 on 1:20 (coming in at 1:09, 1:05)
4x50 build
100c/d

1800 short course yards.

jake

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Get outside!