I'll start my swim routine again tomorrow after 3 days "off" from swimming. I'm in, target 4x-7x depending on the week. Congrats on your 11 mile run

I'm in. Did my January 1st timed 1,500 meter swim yesterday. Clocked a 0:27:16. Oy. I have work to do. Goal: 0:26:00 by 2/1/17.

Today's workout will be (gym doesn't open until 8 today):

600 warm up
6x100 drill/kick/drill repeat
6x100 on 2:00 #3 and #6 fast
3x200
2x400 IM
100 cool down
+100 jogging/egg beater (for the ol hips and knees)

3,100 meters

+ 3 mile recovery run (10 mile trail run yesterday)

---

Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

Count me in. 1800 yards yesterday, 2100 yards due today.

#World'sWorstSwimmer

Ok, I have never done a ST challenge and have no idea how it works with the logs, but I have a swim goal this year, so I am in, as a first-timer. Please be kind! :)

I was driving home from the pool today and I realized that I have swam exactly 4 times since July :-( !!

One was the practice swim in Kona where I went 1:14....about 10 min slower than my slowest IM.

I'm in! Goal is sub 1 hour IM with a wetsuit in 8 months or so.

Today:
Easy 15 W/U with some back/breast

6X50 free building to all out after the second T. 30 sec rec.
800m TT pull LC at 13:35

Maurice

Jan 2
1 HR trainer AM (2 x 20)

2500 SCY lunch Swim
W/U
1 x 100 free
1 x 100 back
Build
8 x 25 free on :30
8 x 50 free on :50
Core
1 x 500 free pull
1 x 400 IM w/ fins
1 x 300 free
1 x 200 free neg. split
1 x 100 free
C/D
2 x 100 choice (50 back, 25 breast, 25 free)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

Count me in!

Coming off the flu so just an EZ 1500 sprinkling some kick, pull & 1-arm drills to get my feel for the water back.

My goal - 5x/wk! You guys & gals will keep me motivated!

I always swim 3x/week but for some reason it's hard for me to get that fourth swim in, especially in the winter. The pools are all outdoors and it's in the 40s here - UGH. But I'll try to make it happen this month.

Today I felt great for the first time since the summer. I was starting to lose hope...

4200 LCM

600 warm-up

All freestyle holding 1:25 base pace:
400
300
200
100
100
200
300
400

10 x 100 on 1:30
10 x 50 on 45

100 cool-down

I'll join. 4 days a week is what I said I'd aim for at a minimum during this off season. Got a swim in this morning, but drank too much bourbon last night so there was no rhyme or reason to what I was doing other than trying to swim some form of a straight line. Still managed 2250 yards, though.

Jan 1-Quick 1000
Jan 2-2800

I'm in shooting for 4-5x /week. 4100 SCM this morning.

Hoping to get to a masters meet on the 21st and putting down some decent times.

4x(100sw-50Kick)
8x50 banded ankles
5x100 on 1:35
50k
4x100 on 1:35
50k
Was supposed to do 3x100, 2x 100 but forgot something at home I needed for an early appointment. Cut it short.

100 cd

I'm thrilled to have so many participants!
7 mi run, 2750 yd swim today.



RUN .6 mi w/u, 1.25 mi @ 8:00, 2 mi @ 7:57, 2.5 mi @ 7:53 (a couple minutes walking between the intervals)
SWIM


500 w/u
50 kick
6 x 100 on 1:30 odds fast 1:14, 1:12, 1:13
50 kick
200 fast on 3:00 (2:30)
200 easy on 4:00
200 fast on 3:00 (2:28)
100 easy on 2:00
200 fast 2:28
50 kick
50 easy 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

Thanks TC
This is finally a swim challenge I hope I can do. Some of those yardages are just too high for me. But I am trying to get to the pool more often. so this is perfect.
Thanks for the challenge and just being an inspiration.

N

Swim no 2 for this week.

2800scy w/Masters. Today's swim was an easy aerobic swim w/technique focus. Lots of 25s, 50s, 75s & 100s with drills mixed in ex: 75 drill, swim, drill. Good way to ease back after the flu. Unfortunately, that means tomorrow's Masters wo will be the kind that will have our tongues scrapping the bottom of the pool by the end but all in good fun!

Swim #2 of the week - 3200 SCM

Main set:
8 x (
100 T pace, 15s rest - 1:15ish
50 kick, 15s rest
100 IM fast, 60s rest - 1:20ish
)

I'm in, if it were there. Yeah, no idea how to make a new challenge. And good idea in frequency since that is the only way challenges seem sorted.

Today was my first swim of the new year. Got in 3,011 yards at Shaw's Cove in 55 deg water. Took me 39 minutes.

Preparing more for the Winter Trail Running Race series at this time. My first race is a 12k on very technical single track this weekend, then roughly every two weeks with increasing distances - 15k, 18k, 21k & 30k.

Next weekend is party in Vegas, oh and a SCY swim meet.

---

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

EricTheBiking, the Training Log person, is going to make the challenge.

---

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

That Training Log is far from being ready for prime time - implemented way too soon, in my opinion.

But, as a Frequency Challenge, you probably need to implement a few rules, hopefully not as crazy or involved as the 100/100 challenge, but dipping my big toe in the water should not count as a swim.

---

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

Like water running doesn't count as swimming?

---

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

We're trying to catch more fish here. I don't want to set too many "rules" because for some, a 500 yard swim might be all they can do, and that's great. I guess I don't see this becoming the sort of challenge where people purposefully swim 50 yards per day, each day of the month, to "win." The real winning is the improvement in swim fitness. While one can run from anywhere, getting to the pool typically involves some time commitment, so I guess I don't see people doing 50 yard swims. It should be obvious that swimming involves forward progress with your feet not touching the bottom (water walking and showering do not count). Perhaps I have too much faith in ST'ers :-)

Lets see how it works and we can always go back to a yard goal next month.

---

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

good timing!

my plan is to end March swimming 15000m per week. to get there, i'm planning to start January at 6000m per week. that'll put me at 3x a week, at first, but doing too much too soon usually gets me a tired shoulder. i'll aim for 4x a week by the end of January. :)

Jan 3
:45 Tempo run w/ 12 x 25yd striders AM

2500 SCM Lunch Swim
W/U
1 x 100 free
1 x 100 back
Build
2 x 100 back w/ fins
4 x 100 free
Core
1 x 400 IM w/ fins
1 x 200 free neg. split
2 x 200 IM
1 x 400 free pull
1 x 200 free neg. split
C/D
1 x 100 Choice (50 back, 25 breast, 25 free)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

This challenge is created! Have fun, Fishtwitchers!

-Eric

Heck, make the minimum 100 yards or something small like that. If it gets people to the pool all the better. I bet the person who cuts their treadmill run 5 min short to just get in the pool swims at least for 10-15 minutes which is better than zero minutes. So pick a minimum that forces people to actually swim some distance that leads them to do more. I can see 400 yards being a good number, but it could just as easily be 100 yards.

Sorry for a noob challenge question. Do our posts in this thread automatically go to the challenge or do we enter our workouts somewhere else?

Thanks
Trav

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

EricTheBiking wrote:

You'll need to post your workouts on the ST Training Log, and click "enroll" on the swim challenge. This thread serves as a place to brag that you got your swim in, and posting your workouts allows other people to get ideas for fun things to do in the pool.

---

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

Appreciate the help. Got them entered.

Trav

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

I'm trying to swim 5-6 times per week.

Jan 2nd: 60 minutes total. 500y easy free. 500y paddles/buoy. 200y ankle strap (boooooo hisssss!). Not sure how many 50y intervals. One armed drills again not sure how many. Finished with 500y free.

Jan 3rd. 40 minutes total. 500y easy free. 200y ankle strap screw this. 500y paddles/buoy. 500y one armed drills. 500y free.

About 60-70% of my swimming at this time is drills to get the form back since the bike crash and fractured clavicle and bunch of ribs. One armed drill on my 'good' side is effortless, water is rushing past, the legs just disappear, and I can hold a straight line. On the broken side it is more effort, feels like I'm not swimming straight, legs are sinking.

2400 SCM lunch swim today as
40 x 50 on :45
1-16 every 4th fast
17-28 every 3rd fast
29-36 every 2nd fast
37-40 all fast

Held the fast pace for the whole set, happy with that as I usually fade at the end.

4300 SCM this morning.

MS: 4 x 800 as
800 :30 rest
2x400 :15 rest
4x200 :10 rest
8x100 :05 rest

Jan 5
:45 AM Treadmill Hill Interval

2500 SCY lunch swim
W/U
1 x 200 free
1 x 200 choice (75 back, 50 breast, 25 free)
Build (x2)
3 x 100 free kick w/ fins
1 x 100 breast
Core
2 x 200 free pull
3 x 100 IM
1 x 200 breast neg. split
8 x 25 free on :30
C/D
1 x 100 as 75 back, 25 breast
1 x 100 as 75 free, 25 breast

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

Okay, I am in, because I promised to do at least one new thing a week in 2017.

Today's set:

WU:
400 as 75 free / 25 kick 1 x 200 as 75 free / 25 drill
TS: 2 x (25, 50, 75, 100, 75, 50, 25); Come down faster than you came up, r=: 5 per 25
MS: 6 x (200 / 2 x 100); 200's are z3 w/r=:30, 100's are BELOW z2 w/r=:15)
CD: 300 Easy alternating swim/back

Swim #5 for the week - 3000 SCM as 10x300 broken up a bunch of different ways.

Late out of the gate as I missed swimming on Jan 1 and Jan.

I got one of these Finis Ankle buoys, so yesterday's main set was 5x200 with them during a 2700m swim. It seemed more relaxed than clenching a buoy with the legs in a tense position.

I'm in Georgia for a conference. Today 6.5 mi run (4 x 1 mi @ 7:14 pace) and a swim in the hotel pool, some with tethers and some without. I'm calling it 10 min of swimming. Yesterday I goofed around in the pool but not for very long.

---

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

I do that all the time.

I haven't see that buoy but it looks pretty cool. It's always a struggle to do buoy low and still do flip turns.

Yesterday's swim was Long Course!
WU - 12x50 mixed @1:00 (short wu)
MS - 2x(4x50@:40/:45, 4x200@2:50 w/ 2nd 100 faster, 100 kick fast)
100 easy
4x50kwf dolphin @:50, 4x200kwf on back @3:20
6x100@1:20/1:30
4600 LCM

---

https://twitter.com/mungub

3x 100 wu
2x (3x100 Drill/3 x 50 K)
2x(5x100 on 1:35)
100sw CD
50 kick drill I wanted to try for bilateral breathing.

Swum/Swam every day in Jan so far.
Another Snowmageddon in Atlanta so pools may be closed the next 2 days.

Jan 6
1:00 AM Trainer (2 x 20)

2500 SCY Lunch Swim
W/U
1 x 200 Choice (75 Free, 25 Breast, 75 Back, 25 Breast)
1 x 200 Back
Build (x2)
3 x 50 Back on 1:00
1 x 100 Breast
Core
1 x 200 Breast Neg. Split
3 x 100 Free on 1:40
4 x 100 IM
2 x 75/50/25 Free :15 ri
4 x 50 IM (Fly/Back, Back/Breast, Breast/Free, Free/Fly)
C/D
1 x 100 Choice (50 Back, 25 Breast, 25 Free)
1 x 100 Choice (50 Free, 25 Back, 25 Breast)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

Someone posted this last month: it worked great. I'm not sure how/often to work in the kick sets, but they made for a tough-ish anaerobic part to other sets. I did 200 warm-up and did 8X50's IM order for the first set. The 100's at the end s*cked. At the end of the day, these got pretty tough, even in sets of 3.

It took 63 minutes for me -- so I bet it would be a great hour workout for a faster swimmer. (I'm probably fop for a local sprint, but way below most of the folks on this thread in terms of time (in all senses of the word) in the pool.)


"I'd love to try this out!

3000scm today
6x50
(2x100 (one arm pulls) + 50 kick between each set) - x2
500 comfortably hard pace
3x100 on 1:40 x4 + 50 kick between each set
300 easy"

Andrew Moss

---

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man

Dev,

Interested in how you are liking that buoy. I have a hip abductor strain currently and not allowed to kick, so was considering that as an option. Yesterday I used an ankle band+buoy at the ankles which worked ok, and Alpha fins without kicking which was also ok, but curious about that buoy. Trying to avoid squeezing a traditional buoy.

Jan 8
Sunday morning 3000 SCY swim
W/U
1 x 100 free
1 x 200 choice (75 back, 25 breast, 75 free, 25 breast)
Build
4 x 50 IM (fly/back, back/breast, breast/free, free/fly) :15 ri
2 x 200 dolphin kick on back/backstroke kick by 50 w/fins
Core
2 x 100 IM :30 ri
1 x 400 free pull
12 x 50 free on :50
1 x 400 back w/fins
1 x 400 IM w/fins
C/D
1 x 100 choice (50 back, 25 breast, 25 free)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

I look at the pace clock every 50 or 100 -- and I know that, for instance, if I am swimming an easy 500 then I will go through the 300 at around 4 minutes. Figuring out those sort of markers can help you count. Some of it is practice, such as by now I know that in a fast 200 I want to hit the 150 at around 1:45... but I "count" by that mostly.

---

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

Yup, that works.

You can also figure out the following:
1. How long the entire set takes. If you are doing 12 x 100 on 1:30, it will take 18 minutes. Hence if you start when the clock is on 06:00, you will be done just before 24:00.
2. When the intervals cycle around to start on the top. If you do 20 x 100 on 1:20, then you leave on the :00, :20, :40, :00 --- so if I start on the top, when I am at the next top I know I am starting the 4th 100. I find this very helpful in 20 x 100 on 1:25 because the 12th one brings me to the :00, so I know I have 8 left to go. At the end of the 6th I am back on the :30.

It's all modular arithmetic :-)

---

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

I have not used the slowtwitch training log for years. The new log has me using that feature again. I am recovering from some Achilles issues and will be for an extended period, so these swim challenges will give me something to motivate me.

For the week 7 swims 28,500 yards and 3 water running sessions outside of the swim challenge.

Guppy week 5 workout 2
2x50, 2x100, 2x150
6x100 banded ankles
50k
2x(5x100 on 1:35/ 50 k)
150cd

2500 scy

I have a friend for whom every set adds up to 400m or is multiples of 400m (in the case when she does 400's). She does this for EVERY WORKOUT, so she just counts overall meters in chunks of 400m. When I lose track, I I just go by wall clock (time of day) as I know how long it should take to do a set. For example 12x100m on 1:50 should take me 22 minutes total. Not 24 minutes note 20 minutes, so I kind of know where i am for total reps in case I lose track of count.

I just got a Garmin Fenix but that things weighs so heavy I will NEVER swim with it. Brett Sutton was joking about age groupers swimming with computers on their arms and that won't be me. Brett was talking about their standard workout.....120x50m on 60 seconds. They break up the 50's into all kinds of stuff, but that takes out the guesswork. The problem of doing this in a public pool is that it is the exact speed of many doing "continuous swim" which becomes problematic.

Week 2, swim #1. 3000 scm - it sucked, every minute of it. Nothing was working and I wasn't anywhere close to the workout my coach had given me.

Oh well, tomorrow is another day...

On days like that, put the pace clock away and just go by feel. Not worth turning on the pace clock, power meter, stop watch in every workout.

That's exactly what I did. Workout called for 10x300 broken a couple of ways. I did the first, realized I wasn't anywhere close to being able to put in the proper effort for it and switched to some kicking and pull 100s.

Short on time
1500scy

I read the Sutton article too, found it very interesting!

I do like the idea of keeping it simple, because it works..I love doing short repeats (25s and 50s) because it keeps me engaged mentally throughout the session, and also allows me to make small tweaks from repeat to repeat and see what is and isn't working. When I first began swimming (from scratch, age 16, self taught at first) a little over 3yrs ago, all I did at the beginning was a couple drills (<200y total) and a lot of 50s and 25s on long rest until I got to 2-3k for the workout. My rationale was why swim slow and do longer intervals when I could swim "fast" and then try to extend the speed. That got me from 2:00/100y down to <1:23/100y in the pool for repeats within a year. Then, I got away from it and didn't improve much more (still right around 1:15-1:20 for 100s on 1:30) for the better part of the following 2yrs. Trying to get back to that method now - 25s and 50s. Not necessarily low volume, though - like Sutton's article said, they were doing 120x50 every day!

---

"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Jan 9
3000 SCY Lunch Swim
W/U
1 x 400 free
1 x 200 back
Build
8 x 100 free w/fins on 1:40
Core
3 x 100 free w/paddles on 1:40
2 x 100 IM :30 ri
2 x 100/75/50/25 free w/fins :20 ri
8 x 25 breast on :45
3 x 100 back on 1:45
C/D
1 x 100 choice (25 free, 25 back, 25 breast, 25 free)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

can I get a link to the Sutton article?

7.6 mi run fartlek; intervals were [2 mi @ 8:00 + 1 mi @ 7:53] + [7 mi @ 7:53] + [2 x 1.5 mi @ 7:53, 7:47]
1000 yd swim

5 x 100 on 1:30
50 kick
2 x [100 fast on 1:30 + 100 easy on 2:00] 1:13s
50 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

Absolutely!


https://trisutto.com/swim-improvement/

---

"Don't you have to go be stupid somewhere else?"..."Not until 4!"

I had THAT as main set (in 3500 total). Need a degree in maths and/or a really good memory!


6 x Broken 200- #1/#4- 5 sec rest at 50/150 + 10sec rest at 100 #2/#5- 5 sec rest at 50 + 10 sec rest at 100 #3/#6- 10 sec rest at 50 + 150, 4 second rest at 100. 2, 4, 6 at z3/z4, 1, 3, 5 at easy 2

I'm already behind this month/year, just moved into new place, had to miss the annual NYD 100x100's. Did this one Saturday:

Warmup:
300 swim
300 kick (2x25 underwater dolphin w/fins, 3x50 dolphin on back w/fins, 2x50 on back flutter no fins)
300 pull w/paddles

Main:
500 swim, alternating 100's breast/back
100 EZ pull
16x100 on 1:40
100 breast easy

Cool Down:
200

3300 SCY

I have been swimming, just haven't yet posted. I guess I will now...

Jan-03

3011 yards OW Swim in 39 minutes. Wetsuit enabled with 55 degree water

Jan-04

3385 yards OW Swim in 42 minutes. Wetsuit enabled. Water is still RFC.

Jan-06

3100 yards in Pool for 1 hour.
1000s 12:51
10x50@1:10 brk down free back
5x[100IM +50fr]@2:00&1:00
250 brk
500s as easy down, hard back
100 cool

Jan-08

4654 yards OW Swim in 51 minutes. Pushed this hard (anger management - long story). In Wetsuit as water was 57 degrees
Did 12k trail race the day before. Legs pretty sore from that.

Jan-09

3000 yards in Pool for 1 hour

500s


1000IM kwf


5x100@1:20


5x50br@1:00


2x[100IM/50k]@3:00


5x100as[25k/50s/25k] various strokes

---

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

I love swimming with my Garmin, not so much to track distance (although it helps if necessary), but to track my progress, e.g. if a standard test set is 16x100 lcm on 1.45, I can compare a set a month ago to the one I just did.

3400 SCM this morning - complete turn around from yesterday's swim disaster. Managed a 1:02 100 free from a push at the end - it's been a while since I've been able to do that.

How the heck do you guys swim with a mainframe computer on your wrist. That Fenix3 weighs a ton. I have used it for one XC ski workout and I'm the borderline of returning it due to weight!!!! I was going to use it a regular watch too for the cool factor, but I am opting for my trusted $35 lightweight Casio (which I don't wear for swimming either)

RFC = Really Fucking Cold?

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

Getting pruney fingers yet? Hope the Achilles heals up. Negative calf raises, lacrosse ball TP and repeat.

Monday swim:
WU- 1100 mixed
MS- 4 x (4x75 fast @1:30, pick your distance on 8:00) and back into it.
Held 44 average and swam 600s on the 8 minute part.
5000scy

---

https://twitter.com/mungub

Long before any of these smart multisport watches I always had a Timex Ironman watch on my wrist for all of my swim/bike/run training sessions and races. Even if I used the pool pace clock instead of my watch I would still wear the watch because it felt natural on my arm.

As far as removing the watch for swim training, I've always liked to time my races on my watch. The way I see it if I'm gonna race with it on, I should train with it too. This is the reason that I always swim with a swim cap on in training because on raceday I will have a cap on then too and I should be used to what it feels like. I try to make sure that there are no surprises on raceday.

I've never felt how heavy the Garmin Fenix or 920 are. I decided to go with the Polar v800 instead. It looks much sleeker and tracks all of the metrics that I'm interested in. When I swim with it on, it feels no different than my old Timex ever did.

There are a lot of athletes nowadays who can't imagine training without the latest gadget/data and I'm not as addicted to gadgets/data as this new group of multisport athletes. I'm not quite as old school as you, I've only been training for multisport since 1994. But wearing my raceday watch always felt normal to me in training.

Thanks for achilles advice. Copy that. Doing those and working on some upstream alignment issues that have caused asymmetrical footstrike (severe left foot supination) that may have lead to my issues to begin with.

You got it!
Ok, so it's a west coast RFC. It's all about acclimation. I wear a wetsuit in the 54-57 degree water and will continue until it's about ten deg warmer. Many in my OW swim group give me crap about it, but afterwards, I strip it off and am comfy standing around in my jammers. They're all bundled up & shivering like mad. Quite a few are prepping for an ice mile swim. They've gone to a 41 deg lake to see who can last the longest. Rachelle lasted some 23 minutes, but needed help getting out Another woman wasn't even shivering, just super cold. That's outright dangerous!

---

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

7.2 mi run 60:29
1800 yd swim

5 x 100 on 1:30
6 x 200 odds fast on 3:00, evens easy on 4:00 (fasts 2:32, 2:33, 2:30; easies 2:47, 2:50, 2:50)
100 kick 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

Jan 10
:45 AM Tempo run followed by 12x25 yd strides

2500 SCM Lunch swim
W/U
1 x 200 free
1 x 200 back
Build (x2) :15 ri
1 x 100 back
1 x 100 breast
1 x 100 free
Core (x2)
1 x 400 free
8 x 25 back :10 ri
1 x 100 breast
C/D
1 x 100 Choice (50 back, 25 breast, 25 free)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

4000 SCM
main set 8x400 broken as
(100 T pace
2x50 kick
100 breast
100 build by 25)

yesterday evening 50x50 on :50
Today 2700
4x100
10 x 50 banded ankles
4x50 kick
1500 (22:44) wanted 1:30 pace but got 1:31.
100cd

3 runs yesterday put some hurt in my legs. Was going to ocean swim, but the rain kicked up a bit more than I was willing to leave my stuff out on the beach in. So, pool time:

5x200@3:00 2:41~2:23
2x400IM kwf
200IM w/fins
5x[50br@:1:00 & 50fr@:50]
5x100 as [25k/50s/25k] various strokes


3000 sc yardages in about an hour

---

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

9.6 mi (3 x 3 mi progressive 25:54, 24:33, 24:15)
1800 yd swim

500 w/u
50 kick
10 x 100 on 1:30 odds fast (1:13-1:12) evens 50sw/50k
200 easy
50 kick 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

3200 SCM this morning
10x200
- odds 50 TPace, 100non-free, 50 T pace
- evens 100 fast, 50 ez, 50 fast

Pyramid @1:30 base
100/200/300/400/500/500/400/300/200/100
300 s/k cool
last 100 in 1:10

3300 sc yardages

---

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

9.5 mi run
1200 yd swim

500 swim + 100 kick + 5 x 100 on 1:30 + 100 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

Jan 12
:45 run AM

2500 SCY lunch swim
W/U
1 x 100 free
1 x 100 back
Build
2 x 100 IM :30 ri
6 x 100 free on 1:45
Core
8 x 25 free pull on :30
3 x 100 back on 1:45
4 x 100 free w/ paddles :15 ri
2 x 100 breast :15 ri
4 x 50 free on :50
C/D
1 x 100 choice (50 back, 25 breast, 25 free)
1 x 100 choice (50 free, 25 back, 25 breast)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

4200 SCM

I turn 42 tomorrow, therefore 42x100 on 1:30

About 3000 scy, about 65 minutes.

500 warm up, swim/kick

1 mile of 25s on :30 (I got this from someone upthread, it was kind of cool for a change and for tending to form and kick, thanks!)

200 free easy

2X (100/75/100 on 1:30) The 75's are on the same sendoff, so are quite easy.

200 warm down

I got the 100/75/100 idea from the last USAT workout magazine. (It suggests 200/150/200.) Has anyone else tried this or something similar? I can see the benefit of a fast pace, settling in, building up again as a way to practice OWS racing, joining a pack, catching onto a pack, etc., maybe? (I think others of you would probably make this set way longer/faster, but I am at where I'm at, as we say in Indiana, and it was challenging for me).

Andrew Moss

---

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man

Thanks! They are done - not too bad, just a bit mind-numbing!

well-done :-)

7 mi run, 2850 yd swim
1.25 mi w/u, 1.75 mi increasing speed each quarter (7.5, 7.6, 7.7, 7.8, 7.9, 8.0), .25 easy, 5k @ 7:13 pace, .9 mi c/d


4 x 200 on 3:00 desc 2:50-2:35
100 kick
5 x 100 on 1:30
100 kick
6 x [100 fast on 1:30 + 100 easy on 2:30] avg 1:11
50 back
100 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

Last nights masters workout, this particular coach likes to use # of breaths as a rest interval.
The 250 and 300 IM's hurt .....

Warmup: 250 swim, 200 kick, 250 pull

Main:
8x25 Free, 4 breaths rest
150 IM, fly/back/breast (no free)
4x50 Free, 6 breaths rest
250 IM (fly/back/breast/free/fly)
4x75 Free, 8 breaths rest
300 IM
6x100 Free, 8 breaths rest
100 IM fast for time

200 Cool down

3000 SCY

52 min almost continuous swim today with speed change of toys:

~10 min free
~10 min with swimkikfix band
~10 min fins (25m dolphin kick-25m free sprint alternating)
~ 5 min free paddles
~ 15 min 25m fly-25m free with Finis Paddles and Swimkikfix band
~3 min cooldown free

my toy right now is a Powerbreather symmetric snorkel!

---

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

Guppy week 5 workout 5
5x100 drill/swim
8x50 banded ankles
50k
5x100
50k
4x100
50k
3x100
50k
2x100 started cramping here
100cd

Tried doing the 100s on 1:30 but had to move to 1:35. Most were at 1:20-1:23.

2600scy

Here are the toys from today's workout:

Swimkikfix band:

I need to get one of those....what are your reviews

700 warmup
100 non-free/tarzan by 25

40x50 as:
first 16, every 4th one fast
next 12, every third one fast
next 8, every other one fast
last 4, all fast

RI's got longer within each mini-set.
100 kick with fins on back cool-down

2900 scm

---

_____________________________________
What are you people, on dope?

—Mr. Hand

5 swims this week - 1 swim with guppy set and the other 4 with Masters

Favorite masters workout this week:

1500 wu with lots of kicking & stroke work
Main set
10x50 :15s rest. Build 1-3, 4-6, 7-9, 10EZ
200 cruise
10x50 :15s odds cruise, evens race
200 cruise
10x50 :15s rest. Hold 200 pace for all

Left my tongue dragging on the bottom of the pool but good times!

Early Saturday morning masters. We had the whole pool and it was set up long course for the Austin arena pro meet.
WU- 4x400 snake the pool, 100 build
MS- 5x300@4:15 desc, 100ez, 5x200@2:50pull, 100 ez, 5x100kwf/IM, 100 ez
5100 LCM

Pretty pleased with the set and leading the lane. The 300s were tough!

---

https://twitter.com/mungub

Just a general reply to this thread. Even though I am swimming a lot my mindset is not really a swimmer mindset. To some degree I do whatever I want whenever I want. I think it comes a bit from road cycling, cross country running and cross country skiing, where a lot of intensity/intervals/fun is dictated by terrain and environmental factors. You spring to a town sign, or surge over the hill on a trail and then sprint like crazy downhill accelerating over the top, or you pick up the pace for the last "segment" until you exit the forest and then recover on the road until you re enter. None of this is metered out in fixed increments....it's just "go with the flow" and in the old scandinavian wording...."speed play" or fartlek. Most of the time, I don't really do any fixed workout, I just go and invent what I will do on the fly, focusing on whatever I feel like focusing on (I might spend an entire workout trying to focus on what my big toe of my left foot is doing in all strokes at all times or what my right elbow is doing at all times....that literally breaks my mind, because I find myself focusing on different things, and getting distracted).

I could post on here that I did a random mix or free and fly and kicking on my side, with and without paddles and spent the entire 60 minutes trying to control my core with my psoas and keeping my body aligned.

Am I the only adult onset swimmer like that? Every posting on these thread puts down a structured set of sorts. I get it, that structured sets break up training and also allows for management of a group in a swim squad....but surely there is an entire other set of features of swimming. Let's just say an XC skier or mountain biker would never talk about 10x300. (they may talk about 10x3 min, but even then it's not common because the terrain keeps changing under them).

I have a review coming out on SwimSwam soon I think, so you'll have to wait 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

7.1 mi run 1:00:01
1850 yd swim

500 w/u
50 kick
10 x 100 on 1:25 avg 1:14
300 c/d kick every 3rd 50

---

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

I guess my problem is that I can't bring myself to do structured workouts in any sport more than 1-2x per week. The rest I just have to go by feel and what is keeping my motivated or entertained. If I chase watts, chase the pace clock at the pool, or chase the stop watch at the track every workout, then my head will blow up. Having said, that I grew up with the stop watch at the track at every workout in high school at least some part of it. My problem is that if a powermeter/pace clock/stop watch comes out, then it turns into a full on race. I can't help myself racing against numbers in training, so most of the time I don't. I do a few "more structured" swims per week though. Usually if I can get to 50m long course that's when I get into proper structure.

During today's swim, it was basically 10 min warm up, then then next 30 min was 25 hard either free or fly and 25m recovery and just kept repeating that with no rest for 30 min....I like that set as a good half IM pack swim simulation (minus the fly) where the pace can end up yoyo-ing constantly with surges and rest. I ended with 10 min kicking with fins.

Yeah you are right, there is structure, other than nothing is timed :-) As soon as I hit the wall it goes to hard or it goes to easy. And the hard part is random. When I felt like it, it was fly (probably 30% of the time....but I don't know)....otherwise free!

Good luck at Roth. I did it back in 1993! Double flatted and froze in 10C and rain at the side of the road as I only had one spare tubular. Really sucked because I was in the best shape of my life for that race (I ran 2:48 open marathon that spring). Eventually got a neutral support spare wheel and finished off the race, but bonked badly on the run (ran 4:08) from trying to "make up" all my lost time.....stupid stupid. Ended up in 10:59....target was to go at least an hour faster! On a plus note that's when i was swimming fast. My swim split was a few seconds slower than Jurgen Zack and Christian Bustos (winner and a 2nd place....not like they are awesome swimmers, but still).

Swim meet yesterday. And my results are proof that a lot of open water swimming hurts scy pool swimming. Oh well, I'm having fun (more important).

500 free - 5:46.28 & 2nd (ag)
100 IM -1:15.43 2nd (bad start & goggles below my nose the whole way)
200 free - 2:10.81 2nd
100 breast -1:17.41 2nd
200 breast - 2:46.70 1st

Swim meet in Las Vegas was small, indoors & very warm air & water. Fatiguing, to say the least, as the events came up fast and furious. I had like 10 minutes between 500 and 100 IM and then another 15 before 200.

---

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

Pretty good times! I was hoping to get to a meet this weekend but it's not looking like it will work out for me.

4000 SCM this morning - kind of a "meh" swim.

Have your OWS time/ Tri swim times improved?

Fast 200s this morning.
MS- 2x (8x25k@:30, 200 fast, 100 easy, 8x25k@:25, 200 fast, 100, 8x25k@:20, 200, 100)
5100scy
200s in 2:08 average

---

https://twitter.com/mungub

Tried this last night:

Warmup: 250 swim, 200 kick, 250 pull

Main:
8x25 Free, 4 breaths rest
150 IM, fly/back/breast (no free)
4x50 Free, 6 breaths rest
250 IM (fly/back/breast/free/fly)
4x75 Free, 8 breaths rest
300 IM
6x100 Free, 8 breaths rest
100 IM fast for time

200 Cool down

3000 SCY

Breaths-as-interval was very interesting for me. Lots more rest on shorter sets than usual (of 25s), lots less for the 100s.

Withholding my 100 IM time from public viewing.

Cool workout. Thanks to you and your coach.

Andrew Moss

---

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man

Took Sunday off, watched football and ate while the alleged ice storms were supposed to be rolling through.

Saturdays masters swim, my lane mate was a pretty fast 17 year old so my name for this set was the death spiral pyramid.....

Warmup: 200 swim, 200 kick, 200 pull

4x50 one arm (left arm down, right arm back), 0:10 rest
8x25 @ 0:30 (build, burst, fast, easy)
Pyramid: 600/500/400/300/200/100, RI 0:10 to 0:15
7x75 (25 kick fast, 50 easy swim) 0:10 rest

I knew I wouldn't be able to stay with the kid and didn't want to get lapped so I used the pull bouy on the 600 then switched to fins on the 500. I was able to avoid getting lapped without the tools from 400 on down altough he was on my feet as I was coming to the wall at 350.

No cool down as I jumped out to catch a spin class right after.

3625 SCY

I also took Sunday off. 12 mi run 1:45:18, 1850 yd swim

5 x 100 on 1:30, extra :30 after the last one
3 x [200 fast on 3:00 + 2 x 100 easy on 1:30 + 50 kick] 2:31, 2:27, 2:26

---

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

I did a tri set yesterday with friends...

900 warmup

800 -- 8x100 @1:30
700 -- straight @ 10:00
600 -- 1x100 @1:30 2x100 @ 1:25 (twice)
500 -- straight @ 7:10
400 -- 4x100 @ 1:25
300 -- straight @ 4:15
200 -- 2x100 @1:25
100 -- 1x100 IM

500 warmdown

5,000 scm

You know, it's kinda hard to tell with changing conditions from one year to the next, but generally, I've been holding my own - either winning or placing in my AG and holding place within a few overall each year. But OW swimming isn't helping my other strokes much or my sprint speed. Mind you, I don't go lazy while in the ocean, I'm always giving it the effort. I gotta lessen that and get more intensity in the pool. And, I need to learn a new breaststroke as I'm still old school style.

---

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

Jan 16
1 Hour trainer ride AM (2 x 20)

3000 SCY PM swim
W/U
500 free
Build (x2)
6 x 50 free on :50
4 x 25 breast on :40
Core
4 x 100 IM kick
1 x 200 breast neg. split
1 x 400 free pull
1 x 200 back neg. split
2 x 200 IM w/ fins, :30 ri
C/D
1 x 100 choice (50 back, 25 breast, 25 free)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

Glad you liked it Andrew!

5.3 mi run w/ 5k@ 7:08 pace
2800 yd swim

20 x 100 on 1:30 avg 1:13
4 x 200 on 3:00 #1 and 4 mix kick and backstroke

---

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

:45 tempo run followed by 12 x 25 yard strides AM
2500 SCY lunch swim
W/U
1 x 100 free
1 x 200 back
Build
2 x 300 free
2 x 100 IM
Core (x2)
10 x 50 free pull on :50
1 x 100 IM
C/D
1 x 100 choice (75 back, 25 breast)
1 x 100 choice (75 free, 25 breast)

---

____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

I swiped this (see SLOgoing's workout above) 600's workout today.

600 as a set base was odd (I'm usually doing 500 of something or 1000 of something) and a great change-up. It reminds me of a lucky seven workout I saw once. (I can't remember where, but you get the idea. 7x100's, 2x350 IM, etc...

Thanks, Hillary, for the post.

Andrew Moss

---

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man

Thanks.

9 mi run splits by 3 mi 26:51, 27:04, 26:26
2300 yd swim

500 on 7:15
50 kick
4 x 100 on 1:30
50 kick
300 on 4:15
50 kick
2 x 100 on 1:20
50 kick
100 easy
2 x [100 fast on 1:30 + 150 easy mix kick/swim] 1:10s
100 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

Jan 17 - 3286 OW yardages in 57 degree water 37:43 - started in the near dark (6:15 AM)
Jan 18 - 3339 OW yardages in 55 degree water 41:08 - it certainly felt colder, but my wetsuit works well, even at that temperature. Saw a 2 foot wide bat ray.

---

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

Been sick for 3 days, finally feeling a bit better today. 3000 SCM this morning - bunch of 50s

Cold, wet and windy today, plus high surf, so no ocean swims for a while.
Hit my local 25 yard pool for this:

500s 7:10
20x100@1:20 1:11~1:14 mostly 1:13
1000 IM kwf (250 ea)
5x100@1:45 alt pull/swim
10x50@1:00 alt br/bk


4500 sc yardages

---

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

I have been swimming 4000-5000m every morning this week at the Vancouver Aquatic Center used for the Canada games. It is set up with 4-5 lanes of 50m long course every morning in addition to 3-4 lanes for local swim clubs/masters. I got some helpful coaching from a coach that was just on the deck and wanted to help me and it was awesome to not be the fastest swimmer in the pool (I'm not fast, it's just where I generally swim, at the times I am there, there are no "REAL" swimmers/fish). It's helpful when there are faster swimmers in the next lane. I was watching the high elbow catch of a skinny girl with zero muscle mass in the lane beside me and the streamline of her feet whipping by me and then I copied her are I was tracking stroke for stroke with small refinements. It's a nice coincidence that his pool was 900m walk from my new company HQ and the hotel right across....WIN.

8 mi run, 1500 yds. Felt slow but really good. I was away at a job interview and haven't swum since Wednesday.

500 w/u
50 kick
6 x 100 odds fast on 1:30 (1:13s) evens easy on 1:45
50 kick
200 easy
50 kick
50 easy

---

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

I did a wet, slippery, puddly, highly technical 15k trail run yesterday. Despite a wrong turn and retracing back, making for a 10 minute and 1.4k diversion, I still win my age group.
Today started with a 3700 yard pool swim - workout devised by my girlfriend:
4x100 w/u skps
4x125@1:45 as 75s/25stroke/25s
3x100@1:30 1:09~1:08
4x125@1:30 as 75s/25stroke/25s w/fins
5x100IM@1:30
10x50k@1:00
4x100@1:30 1:11~1:07
10x50s@1:00

And then followed that with a 3.2 mile run on the beach, in the rain and wind. Huge surf and high tide made part of the run a rock scramble. Lots of soggy fun!

---

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

6.5 mi run w/ 3 x 1 mi @ 7:13 pace... tried to do a fourth one and could only do .5 mi.
2400 yd swim


500 w/u
5 x 100 on 1:30
50 kick
6 x 200 odds fast on 3:00, evens easy on 4:00 (2:35, 2:27, 2:24)
100 kick
50 back

---

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

Its been a really tough 5 weeks here in the Montgomery household. Everyone down with a version of Dan's cough from hell, and I have just recently tried to do some 20 minute swim workouts to try and bridge from my last good days, too not having too long to get back there. Got in 1300 today for my 20 minutes;

200swim@3;10--2;50
500pull@7;10-6;38
5x100p@1;30- 1;16 to 1;15
2x50 breast@1;00- 44's
1300SCY

3000 SCM this morning - everything felt smooth and awesome.

300 choice
6x50 descend 1-3,4-6 on 60s
8x25 all out on 60s
4x {
2x25 non-free 15s rest
50 non-free 20s rest
100 free, T pace 30s}
4x250 as {
100 pull/50 kick/100 T pace, 30s rest}
300 choice

Still with that cough? Jeeezus! My son's GF has been coughing for a month now - that deep-in-the-lungs cough. Meds haven't done a thing to help her. I'm doing ok though, just the aches and pains of aging and still trying to push it.

This AM - 3000 sc yardages
500s 7:11
1000IM kwf
10x100@1:45 alt IM/fr IM-1:24~1:21/fr-1:11~1:08
8x25@:30 br sprints
2x100k br/bk
100s cool

---

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

9 mi run
2500 yd swim

8 x 100 on 1:30
50 kick
6 x [100 fast on 1:40 + 100 easy] avg 1:12
50 kick
400 c/d free, back, kick, free by 100

---

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

Goal this week - 6 swims

Swim no 2 this week with Masters was a doosey.

After a long warmup:
6x100 race no 2
50ez
6x100 race 2,4
50ez
6x100 race evens from block - that was throw up time but damn good fun!
Fastest 100 for me was 1:42(PB) but that is over a 15s improvement for me over the past 2 months so consistent swimming is working!

Happy swimming!

Freezing rain overnight and this morning so my work didn't open until 10:00. That let me get in a quick swim before that - 1750 SCM

200 choice
2x100 IM with 30s rest
4x 250 as (choice of stroke) {
2x25 all out with 30s rest (:13-:14)
2x50 fast with 30s rest (:30, :31)
100 steady with 30s rest (1:16-1:17)}


150 ez
50 all out - I just saw the 27 roll over to 28 on the clock so I'm calling it 28 flat.
150 CD

day off yesterday after flying across the country

7.6 mi run this morning + 1275 yd swim

500 w/u
50 kick
2 x [200 fast + 100 as 25k/50sw/25k] 2:26, 2:24
200 swim
25 kick 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

Masters swim tonight but had a GREAT swim Saturday and an OK swim on Tuesday. Saturday I did 16x100 SCY in the main set on a generous 1:40 but on only 3 of them I came in over 1:20 (1:20.4, 1:20.1, 1:20.1) so just barely over 1:20. That was by far the best set of 16 I've ever done so really happy with where I'm at. Tuesday I again did 16x100 but came in between 1:19 and 1:22 so not quite as good.

Most of the year I only swam 2x/week so for the last couple months at 3x/wk I've seen some improvements. Hmmm, wonder what 4x/wk can do....

I missed too many swims in the past few days....I need to swim 25,000m over 6 swims to hit 100K for the month! That's what I get for slacking off.

One of last swims was the following,each block of time continuous:

1. 15 min warmup focus on feet 'palms up'
2. 10 min fins (25m kick on side, of dolphin or back, 25 m free sprint)
3. 10 min with Swim Kick Fix band (25 m sprint, 25 m catch up)...focus on hip rotation and keeping feet tight
4. 20 min 50m fly hard, 50 m free easy
5. 5 min cooldown

There is a big digital wall clock at the end of the lane, so I just went by time of day blocks of time.

That's some serious swimming, I'll be going over 30K tonight for the month which is a "good" month for me.

What's the Swim Kick Fix band? My weakness is my body position so I'm thinking some swimming with the feet tied might help.

I'm missing swims because I picked up some poison oak from my last trail race. Have to let that settle down for a while.

---

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

January has been fun so far with steady yardage. I impulsively decided to go a little longer this morning, 100 x 100 SCY. Workout broken into 10 sets of (4 on 1:50 sendoff, 3 on 1:45, 2 on 1:40 and 1 on 1:35). Nothing fast all of the reps were 1:25ish to 1:30ish pace. Amazingly I never got bored. Following the patern of changing sendoff times on the pace clock kept me focused on small segments of work and the whole workout flowed nicely. Before I knew it the wotkout was done.

Nice! You are putting in a lot of time in the pool, is that typical for you?

4200 SCM for me this morning

main set 7 x (100 IM, 2x50 kick, 100 build by 25, 100 fast)

Over the years I've had some swim focused blocks of training. At various times had a series of 2-10 weeks 25-30,000 yard weeks with biggest week ever being 50,000 yards about 10 years ago. When I'm doing balanced swim/bike/run training its more like 10-15,000 per week.

Right now I'm recovering from Achilles issues plus some other foot problems. Originally tried to just eliminate running while I healed, but the cycling was aggravating Achilles too. So the pool is my remaining outlet. It's a good thing that I enjoy swimming.

Sorry to hear about the Achilles thing. I'm somewhat in the same boat with a hip issue that has prevented me from running since late October and very minimal cycling. I'm not sure I have the dedication to put in as much time in the pool as you though! I've been happy enough with my 15-17,000 meter weeks. :)

I hope things clear up for you soon, I can see the light at the end of the tunnel for my issues.

Sorry you're ill :-(

7.5 mi run w/ 2 x 2 mi first set at 8:00, second set at 7:08
1700 yd swim

Felt SO GOOD to be in the pool as I hadn't swum since Thursday.

5 x 100 on 1:30
200 fast 2:32
2 x 100 on 1:30
50 kick on 1:30
200 fast 2:27
2 x 100 on 1:30
50 kick on 1:30
200 fast 2:24
25 kick
75 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

Saturday
Back in the ocean - 55 degree water - windy, therefore choppy and some moderate swells. Got in 2738 yards. 40 minutes

Sunday
Should have swam, but didn't. Followed not swimming with an exploration run in the Las Ramblas trails. Just 4.1 miles, but pretty darn hilly. I've got some pain below the knee, I think something like the tibia head and maybe a stress fracture, IDK, but backing way down on running even though I have trail racing every two weeks.

Monday
Pool swim - 3500 sc yardages
1000s 12:50
3x[100brk/200br] + 100 brk
4x125kwf alt strokes
5x100@1:20 1:08/:10/:09/:08/:09
5x100 s/k cool

---

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

sorry you seem to be hurt :-( top of the tibia would seem a strange place for a fracture. Wonder if it's a tendon issue? Try a foam roller - foam roll your glutes and quads. I hope it feels better soon.

---

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

Swimming lots just not posting...

Did 4:50.81 400m IM last weekend, 1:00.22 100 m Fly not too long afterwards and 56.83 100m Free an hour after that. My IM needs some work to get that 40-44 National/Provincial record 4:45.7. Looking to drop Cdn records in the 4IM, 2Fly (2.12xx) and 1500 (16:53xx). I want the record in the 1Fly as well 57.49 is fast but not out of this world fast. I will probably do more sprint / speed endurance training in the fall for that. 2IM records are tough at 2:11xx (same guy as 4IM, he did 2:10 for 2Back in 2016 as 45-49). A lot of the Provincial records in this AG are also National records too ... :)

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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)

If you have time UBC just opened their new 10 Lane 50m last week...

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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)

Yesterday ...


200 swim
200 kick with fins
4x50 free/fins stong @ 60
4x50 IM drills
.16x50 @ 1:15 4/stroke IM order 4IM race pace
Fly 32, Back 33, Breast 39, Free 31
300 Pull easy
8x25 breaststroke @ 30
100 easy

Today...

5x100 @1.30 (under 1.15)
2x8x100 @ 1.25
Round 1 swim with fins (1.07)
Round 2 Pull (1.08)
10x50 @ 55 800 race pace (32)
100 easy
12x25 @ 30 1 easy 1 strong Fly (goal is stroke count of 7/25m)

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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)

Well, my next race may not happen because the highway leading to it got damaged from the rain. Looks like many weeks before it'll get fixed. So may not "have" to run for awhile.
Top of tibia does seem strange, but it's pain right in that bony knob below and to the outside of the knee. Not to either side, or above or below, but directly on the point. After I run, it's worse & climbing stairs is painful. Take time away from running and it settles down.

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

that really sounds tendon-related.

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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

2800 SCM this morning - bunch of fast 50s but I had to cut it a bit short as my left calf kept locking up on me.

19 swims and 64,000 meters for the month - really happy with that.

7.2 mi run 60:40, 1600 yd swim

500 w/u
50 kick
4 x 100 odds fast 1:11s
200 fast 2:27
100 easy
200 fast 2:28
25 kick
125 easy

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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

After looking at knee anatomy, I think you're right. I've damaged a knee ligament. I'm thinking it's this thing called an articular capsule. Sucks! This weekend's 18k race is on and I'm gonna hurt it more!
But, I did get in the cold ocean (54 deg) this morning for an invigorating 3200 yard swim, starting before sunrise. My foot stayed numb for a good hour afterwards. The rest of me was fine.

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

Isn't age supposed to come with some wisdom :-)

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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

My January swim totals: 18 times = 33,175 yards

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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

tigerchik wrote:

Quote:

I'm thinking it's this thing called an articular capsule. Sucks! This weekend's 18k race is on and I'm gonna hurt it more!

Isn't age supposed to come with some wisdom :-)

No. It only comes with gray hair, pain and Alzheimers :(
I got in 59,585 yards in January. Just so-so

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

Had a good swim with the masters group last night. I ran 4 miles a couple hours before the swim and left calf was tightening up, nearly cramped before mile 1 so stopped, rubbed it out then proceded at an easier pace. Wasn't sure how'd the swim would go. Turned out to be a very good swim, 3,100 SCY. We had a 200 "for time" at the end and I went 2:41.9 which is pretty fast for me. My fastest 200 in a meet over the last 6-7 years was around 2:30 so I think I'm close to that.

January total was 13 swims for 39,175 yards

Thank you for organizing challenge - kept me motivated to get out from under the warm down comforter in the morning and go swim!

Got in 20 swims and just under 45K. Consistent swimming is making my times drop, but I am still slow!

Looking forward to Feb challenge!

The second half of this month, I spent every push off dolphin kicking as far as I could under water. Part of this was a plan to work on my core strength and also on my streamline. My "times" generally went down, but I got to the point where I am emerging around 1/3 the way down the pool, way past the flags. An interesting thing happened while doing this. My kicking days got waaaaay easier, and I feel I am riding higher in the water during normal freestyle. The hard part is if I go too far, I get hypoxic and my first three strokes of free are just gasping for air to recover! I want to think all this core work will also help my running when I get back to real running, but we'll see. I have a decent six pack going under my gorilla fur layer for a 50 something year old though thanks to all the swimming and dolphin kicking