Looks like we got a couple new folks to the fish thread here, welcome…Couple things, if you could post up some times on main sets and use SCY/SCM/LCM so we have some context of your sets, and of course intervals. That way we can put you in the right lane here…
And it is ok to reference some other workout you did right before swimming, so we know if you were fresh or not. But this is “NOT” a thread for your training log, it is for swim workouts!!! And feel free to pinch a workout, as we will be borrowing yours no doubt, if they are interesting that is…(-;
My coach has been in and out of town for most of November/December and has allowed me to make my own main sets but warm up and warm down stays the same. This year we are focusing on catch and kick.
Warm up 2000m continuess with snorkel
400m easy
200m 25m dog paddle 25m swim
200m 25m catch up finishing at waist 25m swim
400m 25m kick 25m swim
200m 25m catch up finishing at waist 25m swim
200m 25m dog paddle 25m swim
400m increase tempo
Main set 2500m
10 x 100m @ 1:40 (1:15-1:17)
10 x 75m @ 1:15 ( :57 - :59 )
10x 50m @ :55 ( :36-:38 )
10 x 25m @ :30 ( :17 -:18)
Warm down 500m
400m 25m back kick 25m swim
5:00 min vertical kick 30 sec with weight 30sec without
100m easy
5000m total
It was my own main set so I gave myself more rest with the purpose of swimming fast for each swim. I know I won’t get it later when Glenn gets back.
Main set on 1:30/100 base:
400 in 5:16
4 x 100 on 1:30 (1:13 to 1:17)
300 in 3:56
3x100 on 1:30 (1:16 to 1:17)
200 in 2:36
2x100 on 1:30 (1:15 and 1:17)
I probably went out too fast, and I didn’t feel like anything was really on the line. Maybe I need more pace work, or better sleep the night before, or maybe I just need to STFU and stop making excuses.
Decided my early New Years resolution is going to be to swim a lot more fly. So I’m going to do so, but only at faster paces so as not to just plod. That means 50’s to 100’s for awhile I suppose, so did this fun set today;
6x(100s@1;40/150p@2;20/50fly@;50/100IM kick@2;10). swims(1;24 to 1;21)pulls(1;59 to 1;55)flys(39/38/39/38/37/38)kicks(1;59 to 1;54)
500p@6;45(6;27)
100 dolphin(2;05)
3000SCY
So got in 300fly in 1;16 to 118+ pace, will work that up…
Decided my early New Years resolution is going to be to swim a lot more fly. So I’m going to do so, but only at faster paces so as not to just plod. That means 50’s to 100’s for awhile I suppose, so did this fun set today;
6x(100s@1;40/150p@2;20/50fly@;50/100IM kick@2;10). swims(1;24 to 1;21)pulls(1;59 to 1;55)flys(39/38/39/38/37/38)kicks(1;59 to 1;54)
500p@6;45(6;27)
100 dolphin(2;05)
3000SCY
So got in 300fly in 1;16 to 118+ pace, will work that up…
Yeah to more fly.
Second swim meet of the year. I’m OK to go at steady paces with my lame arm, but turning on full throttle is difficult
100 fly 1:36 (first event of the day at 7:30 am, still have a asleep 1:36)50 fly 42 (same time as last year)50 back 46 (took 5 seconds off last year)100 IM 1:42 (not sure what happened, I just did 1:38 last weekend)100 free 1:26 (about what I expected, I have no finish with my right arm)
My goal time for the 100IM and 100 fly are to get them to 90 seconds. The rest I don’t care about. I think they are in the realm of possibility. Last weekend’s 100IM was one heat after finishing the 200 fly and I went 1:38 (I was out of the pool after 200 fly, and there was one heat of 100IM then me).
Next weekend I have the 100 fly, 100 back, 100 breast, 100 free, 50 fly, 100 free. There was a meet in Montreal where I could have done the 100fly, 200 fly, 200IM, 400IM and 1500 free, but I missed the meet entry deadline. This meet with the longer events would have been better suited to my rehab state…the drag race events, well I can barely do a pushup still.
yesterday 18.6 mi bike (possibly 21.7 mi bike; lost track of laps and wasn’t looking at watch)
today 7.5 mi run w/ 5k + 5.5k @ 9:13/mi pace; 625 yd swim
The more fish like members post their daily swim workouts in here. We start a new thread every month. Mostly swimming, but sometimes it gets polluted with dryland work by Dr. TC and JasoninHalifax. They are fast, so they get a pass.
I’m the slow swimmer with aspirations of being less slow.
Hey! I’ve been good lately
In fact, its mostly that I haven’t been doing much at all. The cold from Hell has struck our house. I haven’t been able to breathe in 2 weeks, and my wife just texted me from the doctors office, the cold wound up causing an ear infection and perforated eardrum. 10 days of antibiotics for her, and possibly a trip to the ENT specialist…
In fact, its mostly that I haven’t been doing much at all. The cold from Hell has struck our house. I haven’t been able to breathe in 2 weeks, and my wife just texted me from the doctors office, the cold wound up causing an ear infection and perforated eardrum. 10 days of antibiotics for her, and possibly a trip to the ENT specialist…
Ugh! I’ve lucked out so far. I had a small cold right before US Thanksgiving. Fortunately, it dissipated in 3 days. Right at the point that I was going to ask my Dr. how much Afrin I can take before I get addicted.
I’m really hoping that mine become swimmers, although the boy child had a good arm on him at 2 years old (hes 3.5 now). So he’ll probably take to something that requires good hand-eye coordination. But maybe, just maybe, he’ll want to follow in his old man’s footsteps. (he gonna be big, too)
The girl is still pretty clumsy. There’s hope for her…
1x400 kick with fins (alternating 25 back, 25 dolphin)3x400IM as 200IM + 50fly-150free 1x400m IM alternating 25 hard 25 easy1x400m IM as 25m stroke-25m stroke kick (no board)1x400 free large paddles alternating 25hard, 25m easy (after 7-10 off the wall dolphin kicks)1x400m as 200 fly (alternating 25 hard 25 easy) + 200 free recovery1x400m as alternating 25m fly hard 25 m back recovery1x400m easy
