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November Swim Challenge (year 12 or something)
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November some 12-odd years ago was the first time we did this... post your swims.

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: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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5.6 mi run, 375 yd swim

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: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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10.2 mi run, 575 yd swim

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: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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Saturday swim down at Santa Clarita, nice pool with lots of O2. Probably last swim for a week though, got a camp this week and they are now closed on Sundays:

100WU
2000 moderate swim, descend 500's(28;57--7;23/7;15/7;11/7;09)
200IM kick(4;00)
8x25fly@;40(18+'s)
200IM kick(3;59)
4x25fly@;40(18+'s)
2800SCY

300fly for challenge
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Re: November Swim Challenge (year 12 or something) [monty] [ In reply to ]
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yesterday 15 ish mi bike (12.5 outside before my feet were too cold, then some trainer time)
today 7.5 mi run, 675 yd swim

6 x 100 on 1:35
50 swim
25 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: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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I heard there were/are some crazy pool challenges. It's a challenge to get me to a pool... I'm all ocean, And, the ocean is becoming a challenge just to get in with no wetsuit. This morning had the water at 63 degrees, and I survived 2200 yards. So glad for the time change, though as we had nice sunshine to microwave our bodies back to a more normal temperature. I must be acclimating because I had just a little bit of afterdrop shivers - nothing some hot coffee couldn't cure. Oh, and the water is amazingly clear now...

Have fun all you crazy pool swimmers!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: November Swim Challenge (year 12 or something) [HalfSpeed] [ In reply to ]
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I'm jealous of the ocean swimming but not of the water temp. Tried to swim in my neighborhood pool yesterday, it's 20yd across and currently 64*. It was not fun.

Last week of swimming:

workout 1:
1.4 mi run to the pool
3100scy swimming with a main set of 3x800 on 10:00, aerobic effort (9:23-21-19)
1.4mi run back to the office

workout 2:
direct run to the pool (0.65mi)
2300scy swimming with:
3x100 pull with ankle band only on 1:25
3x400 hard on 5:30 (4:27-26-25)
run the rest of the 'Mopac-1st Street loop' on the trail (3.63mi)

workout 3:
15x100 scy in 64-degree, 20-yard pool, testing out an old cut up wetsuit for SwimRun as well as some new Roka paddles.
Effort was just nice and easy, this whole week is mostly resting ahead of Aquathlon Nationals on Saturday.

I liked the Roka paddles, even though the largest size is smaller than the size 4 (blue) Strokemakers I usually use and I can feel the difference in the catch. I picked the Rokas up for use in SwimRun events next year, because of more secure finger straps, the large hole in the palm that should make it easier to run a belt through, and I'm worried about my huge Strokemakers in the case of windy/rough swims. Bonus in that the Roka's are stiffer than the Strokemakers, so they should be more durable as well.

Random side note - having measured my neighborhood pool as 20yd, that means I now have access to a 20 yard, 25 yard, and 33.33 yard pool.

-----
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Re: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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Several months ago, my Masters Team coach asked me to sub on a day she was out, and all the AG coaches, who are usually tabbed to sub, were unavailable due to an a meet. I agree with the caveat that I got to write the workout. Apparently she liked it, because she re-used it in it's entirety this past Friday.

FAST FRIDAY! (100y Race Pace Repeats) -Page out of Gary's Workbook


A Group
200 pull, 200 kick, 200 swim warm up
4x50 build on 1:00
16x25 free on :35 (FAST!, 1 min extra rest after 8 & 12)
300 EZ recovery (back, pull, kick by 100)

8x50 on 1:15 from mid pool (turn skills)
100 kick (stroke or IM)
4x25 stroke or IM order, build on :60
16x25 stroke or IM order on :45 (FAST!, 1 min extra rest after 8 & 12)

300 Choice Warm Down


2800 yards




B Group
150 pull, 150 kick, 150 swim warmup
3x50 build on 1:30
12x25 free on :45 (FAST!, 1 min extra rest after 6 & 9)
200 EZ recovery (100 back, 50 pull, 50 kick)

6x50 on 1:45 from mid pool (turn skills)
100 kick (stroke or IM)
2x25 stroke build on :60
12x25 stroke or IM order on 1:00 (FAST!, 1 min extra rest after 6 & 9)

200 Choice Warm Down


2100 yards

"They're made of latex, not nitroglycerin"
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Re: November Swim Challenge (year 12 or something) [monty] [ In reply to ]
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Nice!

Today was:
900 wu mix ( i did some fly for the challenge)
---
5 x { 1 x 125 on 1:50 focus on form
{ 1 x 125 on 1:30 last 50 strong
10 x 75 on 1:00 hold 48s
5 x { 1 x 125 on 1:50 focus on form
{1 x 125 as alt 25 fast/ 25 recovery on 1:30
10x 75 alt 1 on 1:00 and 1 on :50
---
w warm down 5k total

I added some fly in the warm up and then did all the odd 75s with the first length fly (very hard the second set!)

daved

http://www.theundergroundcoach.com
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Re: November Swim Challenge (year 12 or something) [daved] [ In reply to ]
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SCY
300 (3:58)/200K/300P
12x100 on 1:30 (1:17-20)
6x50K IM on 1:15
6x100P on 1:30 (1:13-6)
6x50IM on 60 (41-46)
8x25 FR on 30 (17-18)
100 easy
3500 total
Pool finally got new pace clock, so can swim intervals again. Six weeks to second meet of the season so will work on race pace and some longer hard sets
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Re: November Swim Challenge (year 12 or something) [HalfSpeed] [ In reply to ]
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nice photo! I donated blood yesterday evening and felt really weak this AM. 7.2 mile easy run, 525 yd swim (500 straight, 25 kick)

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: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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scy

main sets:

500 for time

20x25's doubles on :30 (an IM pattern with a free on each end of each IM quartet)

35 minutes
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Re: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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two days in a row...

900 wu
---
4 x 275 on 3:45 (tech work)
----
3 rounds of
1 x 425 on 5min
1 x 75 on 1min
1 x 50 on 1 min

1 x 425 on 5:10
1 x 75 on :50 (this one is what made it painful)
1 x 50 on 1

5400 w warm down. No fly for the challenge

two days
10,400 yards. Im smoked
daved

http://www.theundergroundcoach.com
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Re: November Swim Challenge (year 12 or something) [monty] [ In reply to ]
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Hey Monty, what elevation are your normal swims at? It is 4400 ft?
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Re: November Swim Challenge (year 12 or something) [devashish_paul] [ In reply to ]
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No, that is the elevation of my house here(actually 4200ft), and my pool here is not filled right now. We go down to about 3000ft where we swim, and no matter how much I live high and am acclimated, it still kicks my ass. Not horrible, but definitely noticeable. If I just go across town to about 2300ft the effect is gone. I think I remember reading in one of the swimming handbooks, that at 3k you get your first time adjustments..

Hoping to skip out on the camp tomorrow for a lunch swim, been a tough week for training, even though it is 80 degrees up here all week!!
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Re: November Swim Challenge (year 12 or something) [monty] [ In reply to ]
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monty wrote:
No, that is the elevation of my house here(actually 4200ft), and my pool here is not filled right now. We go down to about 3000ft where we swim, and no matter how much I live high and am acclimated, it still kicks my ass. Not horrible, but definitely noticeable. If I just go across town to about 2300ft the effect is gone. I think I remember reading in one of the swimming handbooks, that at 3k you get your first time adjustments..

Hoping to skip out on the camp tomorrow for a lunch swim, been a tough week for training, even though it is 80 degrees up here all week!!

Last year when we did Canadian Natonals at Calgary at 3300 feet, it was noticeable over sea level how much harder the longer events felt (like 200m and up where aerobic aspects come into play). I got there 5 days before my hardest endurance day (200 fly, 400IM, 1500 free) and was thankful I had a few days to deal with the slight loss of O2. I found where I had the option of breathing more, I did.
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Re: November Swim Challenge (year 12 or something) [devashish_paul] [ In reply to ]
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still recovering from blood donation Mon. night
6.7 mi run w/ 4.6 @ 9:40/mi
525 yd swim

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: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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Dr. Tigerchik wrote:
still recovering from blood donation Mon. night
6.7 mi run w/ 4.6 @ 9:40/mi
525 yd swim

Allie are you ok, are you ok, are you OK Allie?



Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly
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Re: November Swim Challenge (year 12 or something) [JasoninHalifax] [ In reply to ]
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lol
3.2 mi run, 425 yd swim today. Slept in a bit.

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: November Swim Challenge (year 12 or something) [JasoninHalifax] [ In reply to ]
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8.5 mi run w/ 4.75 mi @ 9:31/mi
1175 yd swim

5 x 100 on 1:35
50 kick, 50 swim
5 x 100 on 1:35
50 swim, 25 kick

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: November Swim Challenge (year 12 or something) [Optimal_Adrian] [ In reply to ]
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Optimal_Adrian wrote:
I liked the Roka paddles, even though the largest size is smaller than the size 4 (blue) Strokemakers I usually use and I can feel the difference in the catch. I picked the Rokas up for use in SwimRun events next year, because of more secure finger straps, the large hole in the palm that should make it easier to run a belt through, and I'm worried about my huge Strokemakers in the case of windy/rough swims. Bonus in that the Roka's are stiffer than the Strokemakers, so they should be more durable as well.
I’m starting to use paddles at least once a week in the ocean while wearing the full SwimRun gear set (shoes included.) Yesterday’s afternoon swim was near whitecap chop level, which was a real challenge with paddles. Quite often, the waves tried hard to pull the paddles right off my hands and did pull one strap off. I was slow at nearly 2:00/100y pace – granted chop and against current. Still, not sure paddles give me any advantage. I’m gonna have to A/B test to be sure. Typically, in our morning swims, I outpace my GF, a great swimmer, by some 50-100 yards over 1000 yards. She wore just Roka swim shorts rather than S/R wetsuit, shoes, like me, and no paddles and stayed right on my feet, or rather, shoes.
2300 yards this morning. 62.7° was the read. No wetsuit. It took about an hour to stop shivering. Love it!

Proud member of FISHTWITCH: doing a bit more than fish exercise now.
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Re: November Swim Challenge (year 12 or something) [Dr. Tigerchik] [ In reply to ]
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Friday is IM Day: SCY
300 (3:58)/200K/300P (3:47)
Main set:
400IM on 7:00 (5:53)
4x100 stroke on 10 (5:43)
300 IM on 5:30 (4:26)
4x75stroke on 10 (4:20)
200IM on 3:30 (2:52)
4x50 stroke on 10 (2:44)
8x 50K stroke on 1:15
8x50 stroke on 60 (37-46)
100 easy
3500 SCY
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Re: November Swim Challenge (year 12 or something) [PowerPlay] [ In reply to ]
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7 mi run w/ 2.9 mi @ 9:31 and 2 mi @ 9:22
1275 yd swim

550 swim
50 kick
150 swim
50 kick
200 as odd lengths IMO, even lengths free
200 free
75 kick

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: November Swim Challenge (year 12 or something) [PowerPlay] [ In reply to ]
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Finally got in after a week of camp, got in my first 200IM's in a very long time, and some more fly too.

3x(3x150@2;30/200IM@3;30) 150's(2;09/06/05swim/1;58/57/56'spull/ IM's--2;50/2;47/2;49)
3x100IM kick@2;30(1;52's)
5x25 fly@;40(17's)50 kick
2500SCY
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Re: November Swim Challenge (year 12 or something) [monty] [ In reply to ]
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As usual, this is a mostly stolen (from someone upthread) workout, scy:

Main set:

3X (200 on 3:00 / 75 on 2:00 / 75 on 1:00)

With warm-up -down, about 35 minutes. 1500 yds.
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