Distance Day... ugh

Warm Up:

100swim, 200kick, 300pull, 400swim

Main:
6x1000 on 12:00 descend 1-6 and build within each. (11:46,11:39,11:22, 11:16, 11:08, 10:46)

Cool down.

Ik heb al een jaar niet meer gezwommen. Beste jaar van mijn leven!

PS. Don't ask your teacher what my username means.

I kept seeing your name significantly above mine on the training log challenges and weekly yardage,
now I see why. Nice times on those 1000's! Wish I could do one at that pace...

g-g-goedemiddag-g-g mevrouw tijgerchik,

zes keer vijfhonderd meter armen
paar sprintjes
zes keer vijftig meter benen.

met vriendelijke groeten,

grote trage beweger

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Dutch is not a language, it is a throat disease

I've been swimming 2x/week (ok, once 1x/week) of late, so not really my first time back.
More like my first swim where I didn't approach the water with the attitude of a housecat thrown by the scruff into a cold body of water.
Mentally I'm ready to try again.

Today: 3450y (shoulders sore f/ yesterday so mixed in fin work)
1000y free (trying not to splash the aquajoggers)
6x50y band on 1:10
200y kick w/ fins
500y free
300y paddles/buoy
200y kick w/ fins
500y free/mix
400y paddles/buoy
50y free

300 swim, 200 pull, 100 kick - w/u
8x50 fr @ 0:45
3x{100 fr drill @ 1:45, 8x25 IM order @ 0:30, 4x50 fr @ 0:45 (build 1-4), 100 pull easy @ 2:00}
200 w/d

3000 scy

I googled...

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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

LOL. I have some kids' Christmas songs that sound good!

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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

6x1000 on 12:00 descend 1-6 and build within each. (11:46,11:39,11:22, 11:16, 11:08, 10:46)

Brutal.


did my first 4000m workout in a long time

800 swim 200k wu
4 x 250 @ 4:10
100k
10 x 100 @ 1:50 1:26 ave
100k
4 x 100 pull
200 k w/fins
8 x 25 fr/br

Damn…that's fast!

zwemmen = to swim in Dutch.

OLD STEADY MAN DISTANCE SET

warm up - 1000 straight swim (alternated 200 swim/pull with no rest)

MAIN SET x3
500 swim free (on 8:00--ACTUAL: 7: 45/7: 55/8: 20),
300 pull free (on 5:30)
200IM (10 sec rest)
100 sprint free (on 1:30) I actually broke 1:30 twice! Foam, that may have been some gas, but it helped propel me!
50 sprint (on 45).
RESTED: 1 min. between sets

cool down - 500 straight swim

Zoom Zoom is right!

Reading SH's and zoom_zoom_ben's workouts just almost made me throw up in my mouth a bit. Nice work. Some serious yardage posted already.

Today was a breakthru workout for me (the modified Monty set I posted earlier), It was the first time in my rinky dink training pool I've brushed the 1:10 for 100m free from a push in practice. Even sweeter that this came at the end of a hard free/IM set. I thought I was cruising a 1:15, my avg. time for a hard 100 but saw the red second hand just off :10 when I touched. Sweetness. Here's hoping the pace clock didn't freeze during that 100. A smidge of improvement amps up the motivation ;-)

Also- worked on backstroke during the IM's. Seems to help thinking about wider pinky first entry and rotating shoulder out of water before recovery. Meet in two weeks. We'll see.

2650m today.

Nice job getting your 100 speed down, not long and you will be breaking a minute in workout for SCY.

After a week and a half out being sick, did a cherry popping 2000SCM on wednesday(10x200) and today did a bit longer one with dan up in the mountains.

10x100swim@1;30- 1;22 to 1;16 4x100 IM kick@2;00- 1;53 to 1;48
10X100pull@1;20- 1;15 to 1;13 4X100IM kick@2;00- 1;54 to 1;48
200swim
8x25 fly@30- 17's and 18's
3200SCY

Good to be back at it, probably take a couple weeks to get back to where i was when i did the big IM set..

Will be hitting the pool in a bit... I'll bite the bullet and hit the LC pool downtown. I guess I could do a birthday set as I turned 35 yesterday. :-)

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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)

200 sw
200 k w fins
4 x 50 tempo w fins @ 60 av 29
100 easy

30 x 100 @ 1:20 av 1:14

3700 LCM

ran out of time... :(

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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)

A belated Happy Birthday.

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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

What? you don't think words like "geslachtgemeenschap" sound sexy?

30 x 100 @ 1:20 av 1:14 !!!!!!!!

Holy Batman. You guys make feel old and slow. My buddies think I'm a speed demon. I'd be happy with a set of 10 100s on the 1:50!

Long course too :-)

probably a 7/10 for effort :)

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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)

//30 x 100 @ 1:20 av 1:14 !!!!!!!!

Holy Batman. You guys make feel old and slow. My buddies think I'm a speed demon. I'd be happy with a set of 10 100s on the 1:50!
//


I'd say you aren't feeling any older, that's hauling for 7/10 effort lcm, you seem to be in a great place. happy birthday, it's a big one... welcome to a new age group! older and wiser and fast too.

it's always nice on the ego to swim with a group that makes you feel like an olympian ;-) then it's always nice to visit the fish thread for a slap in the face re: workouts/speed ;-) a great balance.

Yeah but then I see what my old team does and I float back to earth...

Honestly the effort was slightly more muscular than cardio, but both sides averaged to that 7... its nice to be in the 50 metre pool and do that type of set in there... now to to some speed on Sunday... in the mean time I will be doing a few land sessions

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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)

Good Morning...

1000 free slow
8x75@1:15

4x(
100@1:30
50@:50 (hard)
50@1:00 (real hard) )

450 kick

8x100@ 1:30 descend to sprint 1-4, 5-8.

3,650 scm

Talk about a slap in the face. Some Eastern European kid (maybe 27?) showed up today and went the fast parts of the workout breaststroke. :32 and 1:06-1:07. Ouch. All from a push like everyone else.

I had some catching up to do since I don't usually swim on Fridays (pool closed in AM on Fridays - when I swim on weekdays)

10x100alt s/k no-stop
20x50 alt fr@:45 br@1:00 fr around :31~:34 br around :38~:42
100 br kick
10x100 alt fr@1:30 br@2:00 fr around 1:07~:12 br around 1:22~:25
100 br kick
5x200 alt fr@3:00 br@4:00 fr around 2:27~:30 br (I didn't catch the times)
5x100 various kicks
10x50 alt s/br kick @1:00 s@:34~:29
300 s/k cool

5500 sc yardages
None of this was of tremendous effort, still I started getting lower leg cramps. I had intended on another 2000 or so, but legs weren't going to cooperate.

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

My pool reopened today. Haven't swum in 10 days, so I just wanted to ease back into it.

1,650scy warm-up (24:51) Edit: to correct my time typo.
1 x 500scy (7:07)
100scy (1:34)

Total: 2,250 scy

Was going to do 3 x 500 main set, but when my calf, shin and arch all cramped up I shut it down.

PS. I restarted my running with 5 easy miles on the treadmill before my swim.

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What I do: http://app.strava.com/athletes/345699

Only with a good Noord Hollands accent. Southerners sound practically Vlaams when they speak... just doesn't work for me! ;-)

Zwemmen:
Deze weekend is een warm water weekend op mijn zwembad. Veel te warm for mij. Verdomde kinderen.
(Het is veel te lang geleden dat ik Nederlands heb gesproken...)

Next swim will have to be Monday when the pool is a tolerable temperature again.

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http://ironvision.blogspot.com ; @drSteve1663