Re: January fish thread [PowerPlay] [ In reply to ]

Jan 12, 19 17:51

Post #76 of 191 (11044 views)

PowerPlay wrote:

IM day to keep things fresh. SCY

1200 free in 16:20
400 IM K

400 IM in 6:03 on 7:00
2x200 IM 2:57s on 3:30
4x100IM 1:27-1:29 on 1:45

2x200P Free 2:28s on 3:00
3x100P Free 1:13/14 on 1:30
4x50P Free 36s on 45

4x50K 1:05 on 1:15 (can’t kick)
100 swim

4000 SCYs

Thanks. I will try this some time except I wll go on 8 min, 4 min, 2 min SCM

400 IM in 6:03 on 7:00
2x200 IM 2:57s on 3:30
4x100IM 1:27-1:29 on 1:45

Re: January fish thread [devashish_paul] [ In reply to ]

Jan 13, 19 11:38

Post #77 of 191 (11024 views)

Got in after morning run thinking it would be a recovery swim, and surprisingly felt good;

4x(100/100/100/2x100IM kick@2;00)1set swim@1;40(1;24/22/20)1 buoy@1;30(1;19/19/18)1 paddles only@1;25(1;16/16/15)1 pull @1;20(1;13/12/12) KICKS(1;52 TO 1;48)
12X50, odds fly@1;00/evens dolphin@1;30(36/36/36/37/36/37--59/58/59/58/00/59)
500 steady pull@6;45(6;27)
100IM kick(1;55)
3200SCY

Added 2 to the fly set as i felt pretty good, but man does the last lap of the last 3 feel awful, but not slowing down that much, so got that going for me. Gotta get that bad feeling fly to hold pace if i want to swim a decent 200...

Last edited by: monty: Jan 13, 19 11:57

Re: January fish thread [Tom_hampton] [ In reply to ]

Jan 13, 19 13:22

Post #78 of 191 (11014 views)

12 mi run, 475 yd swim. (No minimum swim distance in my totals - if I set one, I probably wouldn't bother with these little short swims, and I honestly think they help. More is more!)

very tired after traveling from 8:15 am to 9:30 pm yesterday, did not actually want to work out at all, but the marathon training plan had a 12 mile run on it so off I went figuring "I will run for at least half an hour for the 100/100".

3 x [100 swim + 50 kick]
25 kick c/d

Jan. swims = 6
runs/total days/swims = 29/30/16

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

Last edited by: Dr. Tigerchik: Jan 13, 19 16:59

Re: January fish thread [Dr. Tigerchik] [ In reply to ]

Jan 13, 19 16:24

Post #79 of 191 (11004 views)

Hey TC... You miscounted your runs... You are 29/30 (not 28/29).

Minimal day today....

15 minutes of easy stretch chords as 15x45s(20s) at 55spm.

3.6m run for my 30m.

Jan 13/13, 21kscy
R/D/S: 30/30/25

Re: January fish thread [Tom_hampton] [ In reply to ]

Jan 14, 19 10:54

Post #80 of 191 (10979 views)

thanks, Tom. I fixed it.

No run today. 4 mi walk, 2225 yd swim, some hip strength exercises. R shoulder is a little sore; unsure if it is from (a) the fly I did last week (b) picking up a bag at the airport too quickly Saturday night (c) technical issues swimming this morning or (d) combination of one or more of the above.

20 x 100 on 1:30 (1:19-1:20)
225 kick c/d

Jan. swims = 7
runs/total days/swims = 29/31/17

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

Re: January fish thread [Dr. Tigerchik] [ In reply to ]

Jan 15, 19 5:27

Post #81 of 191 (10962 views)

Yesterday's swim

warmup
200 ch
4x50 scull/drill
8x50 (3up, 5 down) (i.e. 3 heads up strokes, 5 normal)
100 non free

main set
4 x (
300 build (#1 and 3 free, 2 and 4 as 3x100IM consecutive.)
50 ez
)

100 ez swim

total 2400m

Felt pretty good, didn't really track paces and just went on feel. Didn't get a calf cramp until the last 300, so that's progress...

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Last edited by: JasoninHalifax: Jan 15, 19 7:05

Re: January fish thread [JasoninHalifax] [ In reply to ]

Jan 15, 19 7:29

Post #82 of 191 (10953 views)

Hi guys, I hope you don't mind me abusing this thread for seeking swimming advice.

I would describe myself as a mediocre swimmer ( 6:40 for 400 SCM)

I like to use my PB and usually it makes me even faster than without any tools.

Yesterday I tried PB+ ankle strap for the first time and it felt horrible. My legs were sinking and wobbling side to side.
This is probably not so unusual for the first time.

Do you think this shows a big limitter in my swim performance? Is it a weak core?
Should I continue swimming with the band to improve my body position in the water?

Any feedback appreciated

Re: January fish thread [chrissie1993] [ In reply to ]

Jan 15, 19 8:15

Post #83 of 191 (10946 views)

Without seeing your stroke, I would say you are probably over reaching on your catch.

And of course when you put on the band, things are going to get harder and slower. But it may have just accentuated a major flaw in your stroke(the side to side motion). If you can get someone at the pool to take your phone and shoot a short video while you are doing just swim, pull body only, and with strap, it would be a lot more helpful in any further critiques.

Re: January fish thread [Dr. Tigerchik] [ In reply to ]

Jan 15, 19 8:32

Post #84 of 191 (10938 views)

4.6 mi w/ 10 min progressive, up speed .1 mph every 2 min (6.9 to 7.3 mph)
2150 yd swim
played on diving boards
a couple hip exercises

shoulder fine today, R hip flexor achy so cut my run short

2 x [500 swim + 50 kick] 7:32, 7:10
9 x 100 on 1:45
150 kick c/d

Jan. swims = 8
runs/total days/swims = 30/32/18

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

Re: January fish thread [monty] [ In reply to ]

Jan 15, 19 8:32

Post #85 of 191 (10938 views)

monty wrote:

Without seeing your stroke, I would say you are probably over reaching on your catch.

And of course when you put on the band, things are going to get harder and slower. But it may have just accentuated a major flaw in your stroke(the side to side motion). If you can get someone at the pool to take your phone and shoot a short video while you are doing just swim, pull body only, and with strap, it would be a lot more helpful in any further critiques.

Usually, if the legs are sinking with the band, then the swimmer wouldn't be getting enough reach at the front of the stroke. the mass out front helps to bring the legs up.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Re: January fish thread [JasoninHalifax] [ In reply to ]

Jan 15, 19 8:36

Post #86 of 191 (10935 views)

Usually, if the legs are sinking with the band, //

Well she is using the band and buoy, so I would assume it is just the end of the legs sinking. But ya, it could be all kinds of things happening, but certainly it all begins with the catch. Videos please...

Re: January fish thread [Dr. Tigerchik] [ In reply to ]

Jan 15, 19 8:45

Post #87 of 191 (10932 views)

Morning swim:

300 swim, 300 kick, 300 swim
8x100 odd 50bk/50fr evens 50br/50fr
2x400 pull holding 1:20 pace
5x100 on 1:30 hard holding under 1:15
6x50 IM order no fr
200 wd

3500 SCM total.

Last edited by: Hastiin: Jan 15, 19 8:45

Re: January fish thread [chrissie1993] [ In reply to ]

Jan 15, 19 8:57

Post #88 of 191 (10920 views)

chrissie1993 wrote:

I would describe myself as a mediocre swimmer ( 6:40 for 400 SCM)

I wish I were "THAT" mediocre. I'd be pretty damn happy with averaging 1:31/100scy over 400.

No swim yesterday. Went to the pool, and there was a LINE to get into the two open swim lanes. Gave up. First missed day in over 2 weeks.

Last edited by: Tom_hampton: Jan 15, 19 9:01

Re: January fish thread [Tom_hampton] [ In reply to ]

Jan 15, 19 11:12

Post #89 of 191 (10902 views)

Yesterday was threshold. Got a good ass-kicking.

Warm up
200 easy
200 IM
200 pull

12 x 50
i) 50m build to threshold
ii) 50m easy
iii) 25m build/25 hold

Main Set
3x
i) 6 x 75 at threshold pace
ii) 200 super easy

Cool down was the last 200 of the main set as I ran out of time

Total 3150scm

Last edited by: stax88: Jan 15, 19 11:13

Re: January fish thread [JasoninHalifax] [ In reply to ]

Jan 15, 19 12:11

Post #90 of 191 (10894 views)

Another swim after easy run, and I do believe easy runs just warm me up nice for a good one. Just planned on gliding through as part of my taper for Thursday, but felt good and pushed it up:

5x100s@1;40(1;25 to 1;20)
5x100IM kick@2;00(1;52's)
down and up ladder of fly stuff; 100fly@2;00/100dolhpin@3;00/8x50, odds fly@1;00/evens dolphin@1;30 (1;20//36/37/36/35, kicks, 2;02/59/58/59/59) up the ladder same except one arm fly(41/40/40/40/1;24)kicks(59/59/00/58/2;00)
500p steady@6;45(6;23)
100IM kick(1;56)100 buoy(1;27) warm down
2900SCY

IT was eye opening for me that I could swim one arm fly so fast, and it was at a much lower HR than regular fly. I think I will add a lot more of this in the future, to help build the stroke out, without all the pain associated with real fly. That 100 was hard!!!

Re: January fish thread [monty] [ In reply to ]

Jan 15, 19 12:56

Post #91 of 191 (10885 views)

Monday night.

300 WU
4 x 50 drill

5 x 50 fly @ 1:00. (36-38)
100 kick
4 x 50 fly @ :55 (37-40)
100 ez
3 x 50 fly @ :50 (37 - 40)
100 kick
2 x 50 fly @ :45 (37, 38)
100 ez
1 x 50 fly hard (32)

6 x 25 with fins.

I also swam about 3000 yards on tuesday and Thursday, mostly freestyle. Thursday included 4 x 50 hard on 1:30. I did 1,3 fly and 2,4 free. They were all 32. Over the last 10 or so years I have lost all my freestyle sprinting, not that I was ever that fast, but guys I can hang with in practice can beat me by 5-7 seconds in a fast 100 at the end of practice. Frustrating.

Probably going to sign up for a meet this weekend. Either the 200 fly or 400 IM. Assuming it does not snow again.

Re: January fish thread [oroadsm1] [ In reply to ]

Jan 15, 19 14:49

Post #92 of 191 (10878 views)

5 x 50 fly @ 1:00. (36-38)
100 kick
4 x 50 fly @ :55 (37-40)
100 ez
3 x 50 fly @ :50 (37 - 40)
100 kick
2 x 50 fly @ :45 (37, 38)
100 ez
1 x 50 fly hard (32)

That's a nice set of 15x 50 fly, I think an improvement on your last set of fly you did? It must feel good to be able to hold your stroke together on fairly short rest, I think you will be ok for your upcoming 200. I added in a bunch of one arm fly, and turns out it is not that slow. But I still need a kick to recover before straight fly intervals, can't catch my breath or lower my HR on the minute as of yet.

Re: January fish thread [monty] [ In reply to ]

Jan 15, 19 18:57

Post #93 of 191 (10873 views)

I'm almost there, Monty! 50s day... I'm within a hairs breadth of 20x50 on a 60s interval with 20s rest. I'm guessing next week or the week after, that I'll get there. Last June you said I could call myself a real swimmer when I can do that set.

I ran 3.8m at lunch.

WU: 4x100 (30s)

MS: 30x50 (25s) usrpt @40/41s, failed at #12, #18, #21. Finished out the set on 60s interval (45-46).

CD: 100ez

Getting ready to go do a second run.

Eta: second run done. 4.1m 2x1m @6:20mpm.

Jan: 14/15, 22kscy

R/D/S: 34/32/24

Last edited by: Tom_hampton: Jan 15, 19 19:46

Re: January fish thread [monty] [ In reply to ]

Jan 15, 19 19:00

Post #94 of 191 (10869 views)

monty wrote:

Another swim after easy run, and I do believe easy runs just warm me up nice for a good one. Just planned on gliding through as part of my taper for Thursday, but felt good and pushed it up:

5x100s@1;40(1;25 to 1;20)
5x100IM kick@2;00(1;52's)
down and up ladder of fly stuff; 100fly@2;00/100dolhpin@3;00/8x50, odds fly@1;00/evens dolphin@1;30 (1;20//36/37/36/35, kicks, 2;02/59/58/59/59) up the ladder same except one arm fly(41/40/40/40/1;24)kicks(59/59/00/58/2;00)
500p steady@6;45(6;23)
100IM kick(1;56)100 buoy(1;27) warm down
2900SCY

IT was eye opening for me that I could swim one arm fly so fast, and it was at a much lower HR than regular fly. I think I will add a lot more of this in the future, to help build the stroke out, without all the pain associated with real fly. That 100 was hard!!!

You’re discovering the joys of doing one armed fly! I’ve long been a proponent of it, since it lets you do lots of fly to get the timing and rhythm right. Timing is everything.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Re: January fish thread [JasoninHalifax] [ In reply to ]

Jan 16, 19 14:40

Post #95 of 191 (10840 views)

SCY
300S 200K 300P
12x100 on 1:30 (1:15-1;18)
4x200P on 3:00(2:32s)
4x50K on 1:15
6x50 on 60 Fly/Bk/Br
12x25 on 30 IM order
100 warm down

Need to start working on fly, as I have a good 400IM in me (5:40?) but that 1st 100 fly has me scared. It’s a lot harder than 40 years ago. Am learning some fly sets from other posters. Thx.

Re: January fish thread [JasoninHalifax] [ In reply to ]

Jan 16, 19 17:18

Post #96 of 191 (10829 views)

JasoninHalifax wrote:

monty wrote:

Another swim after easy run, and I do believe easy runs just warm me up nice for a good one. Just planned on gliding through as part of my taper for Thursday, but felt good and pushed it up:

5x100s@1;40(1;25 to 1;20)
5x100IM kick@2;00(1;52's)
down and up ladder of fly stuff; 100fly@2;00/100dolhpin@3;00/8x50, odds fly@1;00/evens dolphin@1;30 (1;20//36/37/36/35, kicks, 2;02/59/58/59/59) up the ladder same except one arm fly(41/40/40/40/1;24)kicks(59/59/00/58/2;00)
500p steady@6;45(6;23)
100IM kick(1;56)100 buoy(1;27) warm down
2900SCY

IT was eye opening for me that I could swim one arm fly so fast, and it was at a much lower HR than regular fly. I think I will add a lot more of this in the future, to help build the stroke out, without all the pain associated with real fly. That 100 was hard!!!

You’re discovering the joys of doing one armed fly! I’ve long been a proponent of it, since it lets you do lots of fly to get the timing and rhythm right. Timing is everything.

Hey guys....should I do one armed fly on my stomach or on my side? I have been doing it on my side as a drill but I have noticed it is pretty fast relative to free.

Re: January fish thread [devashish_paul] [ In reply to ]

Jan 16, 19 17:55

Post #97 of 191 (10825 views)

I’m kinda in between the 2. Rolled slightly. It should feel comfortable.

It’s a coordination drill, it’s mostly about getting head synched with arms synched with shoulders , synched with hips, synched with legs, and repeating it so much that you can’t get the timing wrong.

It isn’t a pull drill. Your torso will be in the wrong position for that.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Last edited by: JasoninHalifax: Jan 16, 19 17:57

Re: January fish thread [Dr. Tigerchik] [ In reply to ]

Jan 16, 19 18:13

Post #98 of 191 (10821 views)

Tonight’s practice

300 warmup (100 free, 100 non free, 100 free)
6x50 (odds kick, evens pull w/ kickboard)
6x50 drill/swim

Main set
4x25 d1-4. @35 (15 for fast one)
100 mod pull
4x50 @1:05 d1-4. (35 fast)
200 mod pull
4x75 @1:30 d1-4. (Fast in 55)
300 mod pull

12x50 @ 60 d1-4 fast ones were 36, 35, 34
100 ez

2800m total

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Last edited by: JasoninHalifax: Jan 16, 19 20:09

Re: January fish thread [JasoninHalifax] [ In reply to ]

Jan 16, 19 19:28

Post #99 of 191 (10812 views)

JasoninHalifax wrote:

I’m kinda in between the 2. Rolled slightly. It should feel comfortable.

It’s a coordination drill, it’s mostly about getting head synched with arms synched with shoulders , synched with hips, synched with legs, and repeating it so much that you can’t get the timing wrong.

It isn’t a pull drill. Your torso will be in the wrong position for that.

I have been doing it on my side as a "core timing" drill and trying to generate propulsion with my core and feeling the energy leave my legs and feet (but start at right below chest) and use both sides of my body for propulsion

Re: January fish thread [devashish_paul] [ In reply to ]

Jan 17, 19 10:28

Post #100 of 191 (10797 views)

Just ordered myself new goggles (swedes) and new speedo. I figure it's time after using my old one for 3 years, and the seam is starting to come apart.

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

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