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March Fish Thread
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Post 'em!

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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First!

I'm trying to get back into a more structured routine. We'll see how that goes. I'm swimming with the team on Mon, Wed, and Sun, and I'm going to try and swim on my own on Fridays. The Friday is going to be some kind of specific focus, whether it be a stroke day, kick day, pull day, or working on some specific part of my stroke. Today was a kick day, partly to test the knee out and partly because my kick is terrible at the moment.

400 SKPS (pull with band, no buoy)

5 x 50 kick w/ fins
5 x 50 dolphin kick with fins
100 easy swim
5 x 50 kick no fins
5 x 50 kick dolphin kick, no fins
100 easy swim
(All kick on :60 turnover.)

8 x 50 d1-4 @60 (40, 38, 35, 35, 43, 40, 38, 35)
100 easy
4 x 50 d 1-4 @ 60 (45, 40, 35, 34)
50 ez
50 strong (:33)
100 easy

That finishes off the week at 9800m (no swimming on Sat for me)

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
Last edited by: JasoninHalifax: Mar 1, 19 10:54
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Re: March Fish Thread [JasoninHalifax] [ In reply to ]
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3 mi run, 3k swim

main set:
12 x 75 (4 of each pull, kick, swim)
2 x [6 x 25 on :30 + 4 x 50 on 1:00 + 2 x 75 on 1:30 + 1 x 100 + 50 easy] all at 100 pace
4 x 25 on :30 + 2 x 50 on 1:00 + 1 x 100

held 1:15/100 pace

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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Warmup:
-200 pull
-200 kick
-4x50 build on 1:00

Main Set:
10 X [4x25 on :40, IM order]
-20 seconds extra rest after each group of 4
-60 seconds additional rest after 5th group of 5

Cool Down:
100 kick
100 pull (no paddles)


1800y total.

This is "recovery week" on my TrainerRoad plan, so I kept it short with lots of rest. I didn't just cruise, though; pressed those 25's a bit, averaging low :16's for fly, high :18's for back, mid :19's for breast, and high :15's for freestyle.

"They're made of latex, not nitroglycerin"
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Re: March Fish Thread [gary p] [ In reply to ]
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Sprints this evening.

3300SCM Total

Main set was
16 x 25 (dive/build/fast/easy) @ :40
3{
6 x 50 fast with a dive off the block @ 1:40
200 easy}

Plenty of rest time in each interval so it was hard efforts all around.

Goals for March - pretty much the same as Feb. Aim for 10K/week. Continuing to work on strengthening my kick.
Adding to that is an all out 25m + flip turn no breathing. Currently can do most of the 25 but then need a breath before the flip turn otherwise, I don't have enough in me to do a solid push off.
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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pouring rain, but pool didn't notice it outside:

2x(2x100s@1;40/100IMkick@2;10/50fly@100/150p@2;10/50 breast@1;10) swims(1;24 to 1;23's) kicks(1;56 to 1;54's) flys(36/36)pulls(1;59's) breast(42/42)
2x(200p@3;00/50fly@1;00) pulls(2;39's/flys-36/37)
2x(100IM kick@2;20/50 breast@1;00) kicks(1;57's) breast(42/42)
200 buoy(2;50)
2100SCY
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Re: March Fish Thread [monty] [ In reply to ]
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Friday was IM day

300FR/200k/300FR Pull
4x50 stroke on 60

400 IM on 7:00 (5:52)
4x100 stoke IM order on 10 sec
300 IM on 5:15 (4:30)
3x100 on 10 sec
200 IM on 3:30 (2:53)
4x50 stroke on 60

6x50k in 1:15
4x50 stroke on 60
8x25 stroke on 30
100 cool down

3600 SCY
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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No swim today. Pool closed due to snow. (And would be closed anyway due to a diving meet)

Spent 3 hours snow blowing, shovelling, sweeping off cars, and pulling the kids around the yard in the sled.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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Swim meet, short course yards:

500 free: 5:27
200 fly: 2:27
200 free: 2:03

I’m going to run a bit more in the next few weeks, and add the swimming back in Mid/late April. Of course, this is the week that temps won’t be above freezing until Thursday.
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Re: March Fish Thread [140triguy] [ In reply to ]
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nice job!

8.2 mi run, 1000 yds mixing swim/kick/band pull this AM

March 2/4, 4000 yds total
will update 100/100/100 numbers later

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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Glad to be back in the pool after a few too many beers this weekend!

Practicing 400m race pace. I'm not sure if I have that many gears to tell the difference between a 400m race pace and 200m race pace, but it was good to play around with speed regardless. My coach also told me that my easy pace is probably too fast, so I'll try to slow that down, or use the easy sets to practice backstroke.

Main set
2 x{
5 x 50 m @ 1:00 (easy/fast/fast/DPS/DPS)
5 x 100m @ 2:00 (easy/fast/fast/easy/fast)

3550SCM in total
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Re: March Fish Thread [140triguy] [ In reply to ]
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140triguy wrote:
Swim meet, short course yards:

500 free: 5:27
200 fly: 2:27
200 free: 2:03


Nice swims, especially that 200 fly. I trained all season to swim the 200 fly at Masters State Championship last year. What I learned was that I'm a pretty good at the 150 fly.

"They're made of latex, not nitroglycerin"
Last edited by: gary p: Mar 4, 19 20:53
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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Sunday - 2500 yards good aerobic pace - 41:45

Tuesday - 2400 yards
300 WU
9x200 variable pacing
300 CD
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Re: March Fish Thread [Dr. Tigerchik] [ In reply to ]
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Well....after imploding last week and firing my coach (me)...I'm back at it after getting a training plan from D3 Multisport (Mike Ricci).

Today was a test day. 1000yTT.

WU:
400
6x50 (:15)

MS: 1000yTT for time (17:08) 1:42/100y

CD: 200
-------------------
1900scy

I don't think I paced the TT very well, it was pretty far from "all out". I'm sure I left quite a bit on the table. I just stopped at the end of the 1000, rather than "begging for mercy" with 100 to go. I think I ended up pacing that more like I had a Bike and Run to do afterwards. I'm pretty sure I could have kept going for another 500 or so. But, its a place to start.

March 2/5: 3150y
R/D/S: 90/81/50
Last edited by: Tom_hampton: Mar 5, 19 9:19
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Re: March Fish Thread [gary p] [ In reply to ]
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How was the last 50 in that 200 Fly ?

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: March Fish Thread [Tom_hampton] [ In reply to ]
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13.2 mi run, 625 yd swim (4 x 100 swim/50 kick, then a 25 kick c/d)

Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD
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Re: March Fish Thread [JasoninHalifax] [ In reply to ]
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FINA Top Ten was out last week...

Made it in 5 events - SCM (no long course last year)

200/400 IM
200 Fly
800/1500 Free

Some issues with the times submitted (I had 3 800 times and the slowest was on the list in 5th) ... best result should be 3rd in 800 Free - 8:51.1

Had a conversation with Swim AB on the weekend and have to put together some stuff where results were entered wrong at Provincials and we'll see if there are other errors that impact the top 10, national rankings likely affected too.

Swam in our brand new pool on the 1st... 10x50m.

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)
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Re: March Fish Thread [realAB] [ In reply to ]
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Fitness is slowly coming back. Pool closed yesterday, thanks to old man winter, so I hopped in at lunch for a makeup swim. Decided to go for a bit of work aimed at race pace time to fatigue. What "race pace" is right now is kid of a wild ass guess, since I haven't raced in about a year and my fitness is nowhere near where it should be. Motivation is pretty high right now though, since I can see progress now and I age up next year. Still gotta get that 1500 record this year, then a clean slate in 2020.

400 skps
100 kick
4 x 50 d 1-4 @ 60 down to guesstimated 400 pace (36)
50 kick ez
8 x 50 @ :55 hold 36's
100 ez
4 x 50 @ :60 hold 34's (200 pace-ish?)
100 ez
2 x 25 fly (quick, DPS) - no set off time, someone else had jumped into the lane and I was just timing it so I wouldn't clobber him
50 ez kick
2 x 25 fly - as above
100 ez

1800 SCM

Plan is to do a set like this (not necessarily this exact one), every couple of weeks, gradually increasing the number of reps at each pace on those 50's, then drop the target when I get to 2x race distance.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: March Fish Thread [realAB] [ In reply to ]
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realAB wrote:
How was the last 50 in that 200 Fly ?

My vision was to split the race like this:
:34.50
:38.50
:38.50
:38.49


My actual 50 splits were:
:35.33
:39.24
:39.66
:43.82, felt like 1:43.82

"They're made of latex, not nitroglycerin"
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Re: March Fish Thread [gary p] [ In reply to ]
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gary p wrote:
realAB wrote:
How was the last 50 in that 200 Fly ?

My vision was to split the race like this:
:34.50
:38.50
:38.50
:38.49


My actual 50 splits were:
:35.33
:39.24
:39.66
:43.82, felt like 1:43.82

Could you hear Elton John playing that piano? We've all been there.

One of my stupid goals for 2020 is to get sub 2:20 for my 200 fly. I'm already questioning why the hell I want to do that to myself...

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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Re: March Fish Thread [JasoninHalifax] [ In reply to ]
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JasoninHalifax wrote:

Could you hear Elton John playing that piano? We've all been there.

Yeah, about half way through that 7th 25, there was a sudden and involuntary shift in form to the "Steinway Technique"



"They're made of latex, not nitroglycerin"
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Re: March Fish Thread [gary p] [ In reply to ]
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All this 200 fly talk is making me nervous and anxious. I know I need to swim it because it is probably the best event for me in comparison to my peers, but for the first time in my life, I dont want to swim it.. Conundrum...

So today I decided to back off on the 100/100 runs, just do some easy runs as warm ups for harder swim workouts. Only problem was today my HR was high doing 9;50 pace, so didnt expect or try to bomb a swim. But from now on, I'm going to take more rest and just swim everything faster, up until the point I can take less rest and swim as fast, so with that in mind;

5x100IM kick@2;10(1;55 to 1;50)
2x(100/100swims@2;00/100IM kick@2;30) swims(1;16/15/15/13) kicks(1;53's)
2x(50/50@1;30/100IM kick@2;30, fly 1st set, breast next) flys(35/34) breast(41/40) kicks(1;53's)
500p@7;00(6;20)
200 dolphin(4;18)
2200SCY

Gonna have to start paying for a proper pool too so that I can do backstroke and some good IM sets..
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Re: March Fish Thread [ In reply to ]
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First day back in the pool in months...we suck in our house. Started the Prep Training block two weeks ago and didn't have the discipline to gtfo bed. But, we're getting it in now!

A bit short, but I'm not a "swimmer".

900m

50x2
100
200x2
250
25x2

All free. Average was 2:20/100m time off my watch. Gosh I'm slow and fat.

Rugby Media Dude-earfulofdirt.com

Hooker training for the Sport of Scrum-Halves [Triathlon]
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Re: March Fish Thread [TheStroBro] [ In reply to ]
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Hey look, Fresh meat!

Welcome to the Fish thread!
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Re: March Fish Thread [TheStroBro] [ In reply to ]
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Since you aren’t a swimmer, I’ll give you a little tidbit. Average pace over a workout is possibly the most useless metric in swim training out there. And there are a lot of useless metrics in swimming.

TheStroBro wrote:
First day back in the pool in months...we suck in our house. Started the Prep Training block two weeks ago and didn't have the discipline to gtfo bed. But, we're getting it in now!

A bit short, but I'm not a "swimmer".

900m

50x2
100
200x2
250
25x2

All free. Average was 2:20/100m time off my watch. Gosh I'm slow and fat.

Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848
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