February swim ❤️ fish thread

Triathlon Forum
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Thought I’d kick off Feb.

3400 SCY

800(11:46)/200 IM K

10x100@1:45(1:22-25)

200IM K

4x150P@2:15(1:57-00),4x100@1:30(1:18s$

200IM K

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Tuesday:

Warmup 600 mixed

  • 400 buoy only, 5:50
  • 4 x 100 descend on 1:45 (1:27 to 1:23)
  • 300 pull ?
  • 3 x 100, build by 25 on 1:40 (held 1:27)
  • 200 pull, 2:41
  • 2 x 100 (fast 25/easy 75, easy 75/fast 25)
  • 100 pull, ?
  • 2’ rest
  • 100 for time (1:11)
  • Swam 2nd or 3rd in the lane
  • We swam one at a time on the 100 for time
  • 30-60” chatting between each piece
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Thanks for kicking off the month, only 28 days this year to get in the yardages, and the one day left out is my day!!!

Dan wanted to do a big set today, so he said 10x400’s.. Rest was a bit long for me, so I did 500’s with some 400 kicks and one 400 back..Biggest day in awhile for me, it ground me down at the end;

10x500 or 400@8;00 as swim 500(7;12)3pull 500’s(6;38/6;34/6;30) back 400(6;39) frog 400(7;39)pull(6;46)frog 400(7;34)pull 500(6;59)frog 400(7;57)

4600SCY in 80 minutes

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Monty that was your chance to do 10x400 IM. Come on, man! Haha.

1 Like
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4x400IM on 9min 8:10, 8:08, 7:59, 8:15. eish, struggling. 400 snorkel easy.

having a lot of back/glute/hamstring pain, stiff and weak, not sure what that’s about..

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3600 SCY. Did an IM day, but not feeling it, even though yesterday was my weekly day off. Just ground through

800 FR (11:54)/200IM K

400 IM@7:30 (6:25), 300IM@5:45 (4:40), 2x200IM@4:00 (3:08-10), 3x100IM@2:00 (1:33-4)

200IM K

8x100P@1:30 (1:17-22)

200IM K

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1500 of IM work, nice job. I have yet to do a stroke of fly since before I was sick, so almost 3 weeks now? And today dan wanted to do a set of 100’s, so I did every other one back, and held a good pace for me. I would like to think it is 400IM pace, it used to be when I was 65..(-;

3x100buoy@1;40(1;27/26/22)3x100frog@2;00(1;55/53/50)3x100p@1;30(1;19/18/15)100IM kick(1;54)

12x100@2;00, odds back, evens pull-back(1;28/27/27/28/28/28) pulls(1;16/15’s)3x100frog@2;00(1;53/51/50)

2x(3x50p@1;00/2x50frog@1;10/1;20)pulls(36/35/33±-35/33/32)frogs(55to52)

2x50swim(40/38)2x50 kick

3200SCY in 62 minutes

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Proud of you Doug to be throwing in some tough distance IM sets, you and dev are the masters of old man IM swimmers.. I cracked the fly ice today, just went all in to get used to it again;

8x(2x100buoy or pull@1;40/50frog@1;10/50fly@1;00) buoys(1;29 to 1;24)pulls(1;19 to 1;16+) fly(46/44/42/41/40/40/38+/38)frogs(56/54’s)

3x(3x50frog@1;10/2x25fly@;45) flys(17+/17/17/16+/17/16+)frogs(55’s). 200 easy pull(2;46)

3200SCY in 62 minutes

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freestyle day for me

100 float
100 200 300 4 x 100 warming up
100 2 x 50 200 2 x 50 300 2 x 50
2 x 400

100 easy

just topped up to 45 minutes no real breaks. yesterday did a double as 2.4km in the morning and about 2ish in the evening.

weight is a bit down as i can get up my local hill in a bigger gear on same rpe so dont know if that is good or bad! always feel better in the water when i am fat as a house

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3600 SCY. Nothing special. Been working on bike(on trainer) aero position and feeling it impacting swimming in upper back. Should pay off though in Spring.

800(11:52)/200K

IM set: 4x150on 30 sec rest, 4x100@2:00 (1:32-4), 4x50@1:00 (40-51)

200IM K

Pull set: 4x150@2:15 (1:59-01), 4x100 @1:30 (1:19-22), 4x50@1:00 (36-7)

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I have a super upright position just to avoid tightening up too much.

can you touch your toes?

I did about 55 minutes today as 2.5km really easy mostly things like 200 free 100 back repeat then
6x50 solid on 1 minute
400 free just below 2km pace

swam about 4 or 5 days in a row now which is v unusual for me - just doing lots of easy 2-3km swims

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bflo - what is the point of the backstroke drill with cup on the head? to keep it still and bring it higher, and avoid drag by moving it around too much? but dont some swimmers swim with their head really low in the water? is this more of a japan thing?

just interested in someone’s perspective who knows more about this than me. i really like swimming backstroke and dont mind racing it scm either - though i dont have good turns it avoids a lactate bath that a LCM gives

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That’s been around for a long time, as kids our coaches had us do backstroke with our goggles off and balanced on our foreheads. It’s basically to set your head in a good position (at least for starters) and teach you to keep your head still.

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Yesterday’s Main set:

  • 400 pull, 8 x 50 stk/fr by 25, 300 pull, 6 x 50 stk/fr, 200 pull, 4 x 50 stk/fr, 100 pull, 2 x 50 stk/fr

Today’s main set:

  • 4 rounds of:
    • 2 x 25 fly
    • 2 x 25 back
    • 2 x 25 breast
    • 50 free
    • 50 easy
    • on around 10” rest
    • Focused on smooth, easy speed on strokes, trying to develop multiple paces like I have in free to hopefully address some of my pacing problems in 100/200 IM. Breast stroke at least feels like I can vary tempo and pace. Fly is slowly getting there. Back generally feels like a disaster still.
  • [200, 150, 100, 50], [150, 100, 50], [100, 50], [50]. Descend pace through each bracket. All w/ buoy. ~ 15’“ rest through everything

Social Kick podcast has a good interview up with Ryan Erisman going through his year so far at Cal, making the jump to collegiate training, and swimming with Daniel Wiffen. Erisman had those really impressive swims in the 800 and 200 free last month in Austin.

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For me the 100m IM is basically a full out sprint in every single stroke and try not to mess up the turns. 200m perhaps the same except for the fly which feels easy and then the first few strokes of the backstroke. 100im is probably one of my favourite events

Today did about 70 minutes as Somewhere between 4 and 4.5.
5 rounds of 3x200 free 100 back just recovry paces and get a bit quicker towards the end finished with just a bit more freestyle and a ‘freshen up 100’ with racing tempo then done.

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A “freshen up 100”? Let’s hear it, we know it’s meters (oops.. metres) and we know it’s fast!

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Yeah, working to get there where I feel like I can actually sprint in each stroke, like pace/effort/technique/mental side all together. It’s coming along slowly. Getting in the water 5 times per week is really helping.

Main set this morning, from one of my lane mates:

  • hold effort/pace up the pyramid, slight descending effort/pace down the pyramid
  • 100, 200, 300, 300, 200, 100, all free, easier aerobic effort, about 15” rest (1:32ish up, 1:31 down to 1:27 down)
  • 50, 100, 150, 150, 100, 50 (first 50 back smooth and controlled, then moderate free)
  • 25, 50, 75, 75, 50, 25 (all breast stroke, crisp turns, good underwaters), about 10-15’“ rest
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I wasn’t lighting anything up - 1:14 lcm. But I did a 32 from a push the other day, that got me stinging! :rofl:

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Nice. The 32 off the wall is pretty .. uhh .. fresh.

Working form still, no tempo to be found but water feels good. 3 sets today:

  1. 4x[50 FR KwB @ 1:10, 25 UW 15m+FL @ :30, 25 BA K @ :30]
  2. 6x150 FR @ 2:30 .. avg 1:52, so too much rest to be aerobic, probably should have cut interval to 2:15.
  3. 5x[50 FL @ 1:00, 100 FRIM @ 1:30, 50 FR @ 1:30] just to get some stroke
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Have you got a parachute you can try for some tempo work? I have tried with board shorts and not enough drag really. Not keen to do in public swim but I have seen a high level squad give the kids like 2 x 800s snorkel and parachute to cool off, just bring up mileage low stress (some of them had pull gear on, not all)

Today did 30 minutes just an easy one to finish off the week as
400 free 100 back 4x100 free 100 back 3 rounds of 2x100 fr 100 back and then a 400 with open turns to finish