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January Swimming
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Since this is everyone's Long Course (swimming) and triathlon birthdays, my Masters swimming group did a 5500y workout in honor of one of the long-time members. The workout, as she wrote it:

1000: 400 swim, 300 pull, 200 kick, 100 choice
900: 3 x 300 pull
800: 4 x 200 IM as odds 25 drill/25 swim; evens 25 kick/25 swim
700: 7 x 100 on descending interval (1:45, :40, :35, :30, :25, :20, :15)
600: 4 x 150 Kick IM order per 150
500: 2 x 250 IM (25 fly, 50 back, 75 breast, 100 free)
400: 4 x 100 choice
300: 2 x 150 IM as 25 fly-25 free, 25 ba-25 free, 25 br-25 freee
200: 4 x 50 @ :50, climb out and start from blocks on each
100 easy

5500 short course yards totals

And, so you don't think this was all about master swim dorks, there were several top-level AG triathletes in the workout, including a 2013 Cozumel KQ and a World Olympic Distance AG qualifier. They did all of it, INCLUDING THE KICK and STROKE!

Happy Birthday to everyone!
Last edited by: 140triguy: Jan 1, 14 11:43
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Re: January Swimming [140triguy] [ In reply to ]
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I went to the Y today that was advertised to be open for a resolution special... to find it closed. I was not happy as I wanted to swim.

:P

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
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Re: January Swimming [tigerchik] [ In reply to ]
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Pools are closed here too. So the other option is Polar Bear it. Will go out this afternoon to Lake Mead. Weather is awesome. Should be clear, 72F, and calm winds. That means dead calm, crystal clear, and about 57F water temp. No wetsuit but will only swim about 1000.
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Re: January Swimming [tigerchik] [ In reply to ]
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tigerchik wrote:
I went to the Y today that was advertised to be open for a resolution special... to find it closed. I was not happy as I wanted to swim.

:P
Hmm, they're just like most people and their resolutions... broken early.

No swim for me, but a nice bike ride with my sister - 43 miles averaging 18mph. Always fun to ride Pacific Coast Highway through Laguna Beach and Newport Beach - you tend to see all the exotic cars. This time a rally of all sorts of modern hot rods - recent vintage Cameros, Mustangs and others, all modded up and sounding nasty. Saw two brand new Corvettes, three Lotuses (Loti?), an old Pantera, Audi R8, one lonesome DeLorean and a Porsche Carerra GT, just like the one Paul Walker died in. Oh, and the usual bevy of Ferraris, Lambos, etc.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: January Swimming [tigerchik] [ In reply to ]
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40x100 as

5 free @ 1:25
10 k/fins @ 1:40 alt fly/free
5 free/fins @ 1:20
10 free pull/paddles @ 1:20
10 free @ 1:20

___________________________________________
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)
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Re: January Swimming [realAlbertan] [ In reply to ]
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I think you found the only pool in Alberta that was open. Absolutely nothing open out my way.
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Re: January Swimming [racin_rusty] [ In reply to ]
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Pool closed. Decided to polar paddleboard rather than polar swim. After a bike ride, of course.

________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...
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Re: January Swimming [racin_rusty] [ In reply to ]
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Tslisman is ALWAYS open NYD... all YYC Ymca as well.

___________________________________________
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)
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Re: January Swimming [140triguy] [ In reply to ]
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Our teams tradition is to do 100 x 100's on New Years Day.

Coach wanted us to do them all on the 1:20 but that wasn't happening after being out late last night so we ended up doing them on the 1:30. We ended up doing about 75 of them before we had to get out so the club team could swim...

KOM Cycling
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Re: January Swimming [realAlbertan] [ In reply to ]
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Light swim after 45min ride and some upperbody work.

3x100 free
2x100 kick
2x300 pull
5x100 free
2x100 kick
2x200 pull
3x100 free
2,500 yards on the short course.
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Re: January Swimming [140triguy] [ In reply to ]
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Local masters and tri club swim team rented a community pool for a 100x100's to kick off the new year. I met the coach in my 2nd workout at a lap swim last week after three months of colds and just life getting in the way, and said i would try and make it for some of them. Decided pulling was all i could do at the moment and got in the fast lane where the interval was 1;25, so not too bad. Three time Wildflower winner Andrew McNaughton was there along with an ITU girl that is front 5 in the swim and another tri pro from boston, and a smattering of masters guys and gals. Started with 7 in the lane, and after doing 1;12's without even breaking a sweat, had to reming myself of how much that swirling water makes a difference.

Thought i could do 50 after 30, then 3 folks got out and had to do 3 in a row on the 1;20 to move up. Then decided to do my age( 58 next month), then figured why not do 60, then though 5 more would be ok, then though may as well do 70. Barley holding 1;18's at the end with 4 in the lane. Andrew swam 95 of them with a small break at 85, and one guy and gal made the entire 100. Pretty well attended swim, about 6 lanes with 6 or 7 in each, but i would say less than a 1/4 did them all.

All in all a nice way to start the new year, perhaps i now have the yearly swim total championship. One day at a time..(-;

70x100p@1;25- 1;11 to 1;18 1;39.10sec

Happy new year to all the fishes, hopefully this will be a better year for me. Got some challenges coming up though to give me some road blocks, just have to hope and swerve when they hit me..
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Re: January Swimming [monty] [ In reply to ]
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The swimclub some of my tri-buddies train with did a 100x100 that me and my gf was invited to. We chickened out, did this set instead:
5x200 (ez, catchup, 1 arm fly, 1 arm free, back)
3x500 pull
4x400 swim (all on 6:30, felt way too hard)
3x200 paddles
3x100 50 free 50 back
5000 LCM

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede
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Re: January Swimming [mortysct] [ In reply to ]
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I opted out of the new years day practice of 14x500, and instead did a nice 100+ ride through the hill country in perfect conditions.

Back at it this morning:

200 fr, 200 IM (RA/LA), 200 pull, 200 IM (k/sw), 200 fr
40x25 @:25 (5th fast)
1200 fins (100k/100IM/200k/200IM/300k/300IM)
20x50 pull @:45 (10th fast)
30x25 @:25 swim every 5th IM order fast

5000scy

https://twitter.com/mungub
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Re: January Swimming [mungub50] [ In reply to ]
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Back to work, which means my normal 45 min 6:00 AM swim:
500s
100k/400s
200k/300s
300k/200s
400k/100s

2500 unspectacular sc yardages

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: January Swimming [HalfSpeed] [ In reply to ]
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Finally back to the pool. 8 mi run, 1600 yd swim:

4 x 125 kick the last length
100, 200, 100, 300, 100, 300
then the pool closed (apparently it is now closed from 9-11, used to be open all day)

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
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Re: January Swimming [140triguy] [ In reply to ]
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A gorgeous new pool halfway between work and home opened today.

Time to get to work.

Just a quick lunch swim:

300 w/u
200 kick/swim
4x (100 free/75IM/50Fr/25 Rotate IM order)

more was meant to be done, but kicked out due to the shorter "demo" hours.

Mileage this month for sure!

happy swimming!

jake

Get outside!
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Re: January Swimming [jakers] [ In reply to ]
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Swam last two days... Yesterday's was 20 x 25m, followed by 14 x 50m (get it?.... repeated three times or so... various kicking, drills, IM's, etc.. for 4km of fun). Today was 3,600m of IM/Sprint/something.

Saw this today. Shame it is on the same day as the National Championships 5k, bag the champs and go sightseeing? ...Alaska is one of four states I've never been to:-

Date: Aug 3, 2014
Course: Open Water
Location: Sitka, AK
LMSC: Alaska
Country: USA
Description: Solo or relay 10k, 5K, and 1k open water swims in Sitka Sound, with a water temperature range in the mid 50’s. 10k/5k courses are open to swimmers 18 years and older, starting at Mt Edgecumbe High School ramp, swimming north out Sitka Channel and westward along Fort Rousseau Causeway State Historic Site, looping back to start/finish, 10k will loop course twice. 1k distance (open to all ages) start/finish at the Mt Edgecumbe High School Ramp. One of the most scenic swims you will ever do!

________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...
Last edited by: TriSliceRS: Jan 3, 14 10:23
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Re: January Swimming [jakers] [ In reply to ]
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Day 2 of lunch swims this year.

Quick again. Building.

300 w/u
200 kick/ swim
5x(100IM+100Fr) on 1:30
100 C/d

Lanes for Days.


jake

Get outside!
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Re: January Swimming [jakers] [ In reply to ]
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1000 (100swim/25kick) on 15:00
40x50 odds cruise on 50, evens fast on 35 (32,33,33,33,33,33,33,33,33,33,32,33,32,32,32,32,32,32,32,31)
200 easy

straight through the workout, no extra rest

3200scy in 46:33


Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER
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Re: January Swimming [HalfSpeed] [ In reply to ]
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Saturday
70 min stairmaster + 4100 yd swim

500 w/u
25k
10 x [100 fast + 50 kick] 1:17, 1:15, 1:13, 1:11, 1:10, the rest 1:11-1:12
175 mix k, sw
500, 400, 300, 200, 100 with 25 kick between each
3 x 100 c/d

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
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Re: January Swimming [tigerchik] [ In reply to ]
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TC, looks like you haven't lost a thing while you were away from swimming. Those are great repeats!

Even the grumpy old men (OMG I might be one of them), who like the pool warm, were complaining about how warm it was. It was rough, but I suffered out 4000.

5x[200s+100k]
10x100@2:00 (50bk/50br)
5x100 various kicks
10x25@:40 fly
10x25@:30 fr
500 s/k cool

4000 sc yardages

FLOG:
You'll need to pick up the pace to achieve your goal this year:
My goal pace: 5.48 miles required as of today to reach my goal by the end of the event
My actual current pace: 3.69 miles as of today

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: January Swimming [140triguy] [ In reply to ]
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3500, open turns at each 500, 45 mins
1200 with paddles, 15 mins
400 as 50 kick/50 stroke
4 x 50 @ :40
200 as 25 kick, 25 back
100 as 25 kick, 75 free
100 as 25 under, 75 easy
5700yards
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Re: January Swimming [jakers] [ In reply to ]
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Another quick swim on Saturday, after a long ride.

300 w/u
200 Kick/swim
5x100 w Paddles on 1:15
5x100 descend on 1:15 (1:13, 1:11, 1:10, 1:09, 1:06) Had a little help here. Tulane Women's swim team was in the lanes next to me. Got a little push so to speak.
500 (rotate IM order on first 25 of each 100)
300 C/d

Hope to get my yardage up to you guys soon here.

jake

Get outside!
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Re: January Swimming [jakers] [ In reply to ]
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40 mile ride followed by a swim:
4x[200s/50k]
20x50@1:00 alt bk/br/fr
5x100 various kicks
200s 2:26
150s 1:47
100s 1:10
50k cool
3000 sc yardages

Feeling wonderfully spent.

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: January Swimming [HalfSpeed] [ In reply to ]
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Quick 1,200 meter swim today. Nice and refreshing, just worked on the stroke and breathing.
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