Gosh? godj I could understand. But, its like you fixed the over-to-the-right-by-one error half-way through the 4 letters, and couldn't be bothered to backspace twice. :-)

Carry-on.

I'm tired / was on phone :-) have a good day

---

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 my best, sometimes the day refuses to cooperate.

You as well.

did a 30k trail race sunday, so legs are still in recovery mode:
Tuesday -
2x[200 swim, 4x50 drill]
20x100 as 2 swim, 1 kick, 2 with paddles, just swimming at whatever pace feels good.
2800scy

Wednesday-
800 warmup as 2x[200 swim, 4x50 drill]
5x400 pull, first 4 with shoes, last one without to make myself feel fast again
4x50 cool down
3000scy

last week got in 9k yards as 2000/3300/3700
the middle workout was 9x300 descend sets of 3
last one was 5x100 with ankle band + 3x[500 pull, 100 kick, 200 swim]

---

-----

4200 SCY with a main set of 3X1000 on 15min. Came in at 13:53, 13:50, 13:38.

---

-Of course it's 'effing hard, it's IRONMAN!
Team ZOOT
ZOOT, QR, Garmin, HED Wheels, Zealios, FormSwim, Precision Hydration, Rudy Project

6,400 SCM 1,000, 5 x 100, 2 x 500, 5 x 100, 6 x 250, 9 x 200, 100 cool down. All at 1:30/100 m (dropped the pace to 1:35 on the last 4 x 200s) with 5-20 s rest.

Jumped in the pool after a 15k run and couldn't figure out why my arms were dead. Then I remembered I jumped on the rower last night because the pool was closed. Lazy swim today was 200 easy, 400 paddles/pb, 4x100, 300 paddles/pb, 3x100, 200 paddles/pb, 2x100, 100 paddles/pb, 100, 200 easy.

AM 3000 yards as 20 x 150, each 150 as 50 swim/50 drill/50 swim

PM 3000 yards after 600 warmup had a set of 14 x 50 hard followed by 1700 endurance pace

3/2: 12.55 mi run, 20 min indoor stationary bike, 600m swim (500 swim, 100 kick), lower body weights

---

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

Was in the parking lot yesterday to swim, and a blizzard snow storm hit while sitting there(32 degrees), so turned the engine back on and just drove home. Today was sunny and about 50 outside, 86 in the pool, so did my first kind of distance, with 1600 yards of kicking..

1000buoy@14;30(13;46--7;03/6;43) 500zoom/flutter kick@9;00(8;33)500p@7;00(6;21)500frog@9;30(9;06)500p@7;00(6;27)
2x(100frog@2;00/3x50buoy@;50/1;00/1;10/50brst@1;30)frog(1;52/51)buoys(40/39's)brst(41/40)
200peasy(2;38)200zoom/dolphin(3;40)2x50buoy(39/39)
4100SCY in 70 minutes

pool was LCM today and whoa boy that's a hell of a lot different than SCY. 150 easy, 3x500 moderate, 150 easy, 3x500 moderate, 100 easy

My legs need a day off so today is basically a rest day - swam 600m (500 free, 100 kick) and did some shoulder strengthening

---

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

went pretty hard this morning:

2x[200 swim, 4x50 drill]
5x200 strong on 2:30
5x200 pull on 2:30
4x50 swim strong on :45
5x100 pull on 1:20
8x25 fast on :30
4x50 easy

3900scy

---

-----

I think I discovered the perfect, generic week of training.

Enough volume- to win ones AG at an IM.

Enough general swimming and speed work- to not look too stupid around other ex-college masters swimmers.

But not too much of anything- so one can still bike and run hard during the week


Mon- 3800 yards swim moderate, 6 x 50 fly, 6 x 50 breast, 6 x 50 kick (free/fly), 6 x 50 back.

Wed - 3000 yards moderate, 10 x 100 hard on 1:30, 200 IM hard (no rest after 100s), 4 x 50s kick (free/fly), 12 x 100 pull

Friday- 3 x (200 free, 50 free kick, 200 free, 50 breast, 200 free, 50 back, 200 free, 50 fly, 200 free, 50 fly kick)
10 x 50 (25 easy, 25 sprint)
12 x 100 pull

Back at it after my first 4k+ day yesterday, felt pretty good, but got hot halfway through:

2x(4x200buoy/pull@3;00/2;50/200frog@4;00)buoys(2;45/42/38/35)frog(3;40/3;37)pulls(2;31/29/28/26)
2x(3x50buoy@;50/1;00/1;10/50back@1;30) buoys(38/37/36/36/36/35+)backs(39/38+)
2x(100frog@2;00/3x50buoy@;50/1;00/1;10/50breast@1;30)frog(1;47/46)buoys(37/36's)breast(40+/40)
2x(2x100p@2;00/50fly@1;30-pulls(1;18/16/15/13)fly(36/36)100buoy(1;20)100frog(1;51)
3700SCY in 67 minutes

Working on building volume this month I'll start posting again.

Kiddo went a LCM PB in the 1500 Thursday 4 weeks out of his peak meet. I had to remind him that he went from 17:40 > 16:58 3 weeks apart during SCM season. So 17:45 wasn't too bad after some tough weeks with illness. The work leading up to that was his hardest ever and needs sharpening up now.

We've got 6 at the Ft Lauderdale ProSwim.

Kamryn was 5th in 200 Fly, Aidan 4th in 200 Back, Lorne 2nd in 400 IM.
Lane 4 (Yellow cap) & yes he looks like he could be the kid of one of these post grad pros.





And Mcintosh...

Girl is on fire

---

___________________________________________
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)

Took the kids to watch my Saturday morning swim, felt tough but just eased into another distance day. Kept paces slow enough to not get too hot:

7x500as 1buoy@7;30(7;09)zoom flutter@9;00(8;36)buoy@7;30(6;53)frog@10;00(9;34)3xpull descend@7;00(6;34/6;26/6;17)
2x(100frog@2;00/3x50buoy@;50/1;00/1;10/50back@1;00)frog(1;52/51)buoys(40to 38)back(41+/42)200p(2;37)
4300SCY in 72 minutes

Gosh you motor with a pb and paddles

Trying to build it all back but starting to feel smoother and steadier today. In the future they need to invent technology that lets you feel what other people feel so that athletes can put on the head set and feel what the best feel (in swim where they hold water etc). Who cares about mars Elon try to make that

Lcm
1k easy
4x50 desc 1-4
2k main broken into different chunks on 125 cycle
800 easy

I have long believed that this is the KEY to improving. Rather than telling someone what to do, put them in a position to FEEL the goal. If done right, change can be instant. That's how people learn most effectively.

---

http://www.masteringflow.info
http://www.youtube.com/@masteringflow
http://www.andrewsheaffcoaching.com/...freestyle-fast-today

Sat - 46.67 mi bike
Sun - 7.3 mi run (2.8 mi at 6.8 mph), 2 mi walk, upper body weights

today 750m swim and 7.7 mi run (2.36, 2.46, 2 mi at 6.9 mph. Could have done more on last repeat but gym closed)

14 x 50 on 1 alt swim fist drill by 50
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

Been swimming consistently but haven’t had any time to go on slowtwitch.
Thursday 3000 yards
Friday 3400
Saturday 3000
Sunday 5000
Monday 3800

No cool sets to report, but lots of drills and time focused on technique.

Gosh you motor with a pb and paddles //

most people I have swam with and know swim a good bit faster with buoy and paddles. My times may seem a bit quicker than most(maybe they are) but also keep in mind that I try and descend my workouts, and do my pulling towards the middle/end of workouts, so around the time I do my hardest efforts. They actually have a masters 400SCY pull race I just found out about, but missed it this year because I think I was sick or something. I will definitely give it a go next year, I think I can do pretty good against the old men.. (-;


Super hot water today, 86+ so I had to throw in some kicks to just cool down to be able to continue pushing:


1000buoy@14;30(13;42--6;59/6;43)500zoom flutter@9;00(8;23)
8x200as 2p@3;00(2;33/31)frog@4;30(3;37)brokenIM-50's@1;30-fly(34)bk(38+)brst(40)free(31)frog@4;30(3;43)pull@3;00(2;31)frog@4;30(3;36)pull(2;33)
20x50as 3buoy@1;00(37/36/35)3zoom dolphin@1;10(51/50/52)3pull@1;00(35/32/30)3 zoom/dolphin@1;10(50/51/48)3buoy@1;00(40/37/36)2 flutter(67/59)
4100SCY in 77 minutes

Tues - 12.75 mi run 1:57:50, 800m swim

14 x 50 on 1 alt swim fist drill by 50
100 kick

shoulder is getting better, knock on wood

---

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

5000 yard build effort. Continuous but a noticeable change in effort within each 1,000. Started super easy focusing on deliberate technique and really being in tune with each aspect stroke mechanics. The final thousand was swam “strong” really focusing on anchoring my forearm in a vertical position then pulling hard once I felt that the catch was set up properly.

Lots of 100's today, still getting hot halfway through and dialing a speed that keeps my head from exploding:

30x100As 3swim@1;40(1;24/23/20)3IM kick@2;10(1;57/56/55)3back@2;00(1;29/26/23)3frog@2;10(1;51/50/51)6@2;00, odds fly/evens buoy-fly(1;31/29/28)buoys(1;19/18/16)3frog@2;10(1;50/50/49)9pull@1;30(1;18/17/16/15/15/14/14/14/11)
4x(3x50frog@1;10/50stroke@1;30)frogs(57 to 53's)fly(35/35)back(41/39)200p easy(2;36)2x50kick easy
4100SCY in 82 minutes

10.4 mile run @ 8:00 pace - transitioned into a 2000 swim 20x100 on 2:00 - 1:15 pace (scy).

nice job on both of those!
31 mi bike for me today, kind of cranky due to lack of 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

That makes a lot of sense. 400 SCY pull race would be a lot of fun. Plus escending sets really let you feel the different gears in the stroke and slight changes

I watched a video of paltrinieri and detti training and saw that there were some parts where they would swim with paddles only (plus doing the usual proper pull, pb only, swim etc... you need to mix it all up when you're doing 80k a week). Since then I usually just swim paddles only when I want to do some pull work as I find for my stroke the pb part was quite detrimental and preventing me swivelling at the hips and I would just shut my core off. Whether it makes any difference or not who knows but it is one less thing to take to the pool

Main sequence today was 15 x 150 as 100 hard on a tight interval and then 50 recovery going on the next 15. Aerobic swimming on either side w up and cd

5,000 yards spent a thousand fooling around with a new wetsuit tinkering with the arms and legs, but it just doesn’t seem to be the right size. Will probably need to trade it in for another size. Then took off wetsuit and did various drills and some relaxed swimming.

Debated getting in today, water won, but I told myself to hold a more moderate HR and just swim steady all workout: What I call a place holder workout:

1000buoy@15;00(14;26--7;25/7;01)1000pull@13;30(12;55--6;30/6;25)
5x100back@1;50(1;37/37/34/33/32)500frog@9;50(9;06)500p@7;00(6;25)500frog@9;30(9;04)200pull(2;35)
4200SCY in 68 minutes

2000 yards before work. Did some wetsuit testing with my old wetsuit to compare to other suit yesterday.

45 min bike @ 125 watts, participating in an exercise science study
850m swim
Bit of work
4.5 mi run w 4 progressive (6.4, 6.5, 6.6, 6.7 mph, legs felt great)

8 x 100 odds swim on 1:45, evens fist on 2
50 kick

shoulder is getting better and I am totally treasuring these short little 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

Glad to hear you are punching your way out of the shoulder recovery corner. Must feel good to at least be able to get in and see progress each day, rather than just sitting out and wondering and waiting. 4th day in a row over 4k, if I can manage the next two days as such, will get in 25k for the week, an all time recent high for yardages. Feeling a bit worked, but went faster on less rest than yesterday, so doing a relatively easiesh day paid off in the short run..But just mostly more distance, and water is down to 85, so that is a blessing:

1000buoy@14;30(13;55--7;11/6;44)500frog@9;30(9;00)500p@7;00(6;16)500frog@9;30(8;55)
2x(200p@3;00/100IM kick@2;00)pulls(2;33/2;31)kicks(1;54/1;50)
2x(3x50buoy@;50/1;00/1;10/50back@1;30)buoys(39/38/36/37/37/35)backs(41/40)2x50dolphin@1;15(64/65)
2x(100p@1;30/100frog@2;00)pulls(1;18/14)frog(1;51/49)
4000SCY in 70 minutes

Good evening fish friends. Been out of the water a while dealing with some right shoulder pain that wasn’t going away even with a few days rest. Have it under control now and have been building back up over the last week and a half or so. Still working on my kicking since I didn’t get much in last month.

One thing I’ve been curious about since I always seem to be burning out by the end of a 2k workout, how fast do y’all swim compared to your threshold pace for your longer sets? I find it difficult to do anything other than swim hard which bites me any time I’m attempting to extend my distance.

sometimes way faster, and sometimes way slower.

Try building up the volume by adding drill sets first. Those you naturally have to slow down - swim golf is a nice one (try to get lowest possible stroke count per length)

---

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

1250m swim, 7.5 mi run (.2 wu, almost all 6.5 mph as just held that til the last maybe 2 min when I upped the pace), 1100 m kick(pool is closed til the 20th now for maintenance and I wanted to swim more)

8 x 100 odds fist on 155 evens swim on 145
9 x 50 rotate kick fist swim

Second session 1k kick alt odds 25 fly or flutter, evens breast

---

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

May have overdone it today, felt pretty good so stepped on the gas a bit. But feel really beat now and can barley function. ITs been a long and hard week, hopefully a good nights sleep and I can cruise through one more before getting a few days off out of the water. New recent PR for my 1000 warmup, that kind of sets the tone of what kind of day I will have:

1000buoy@14;00(13;36--7;00/6;36)500frog@9;30(8;56)
3x200p@3;00(2;32/28/26)
3x(100frog@2;00/2x50buoy@1;00/1;30/100stroke hard@2;00)frog(1;47/44/43)buoys(39/39/38/36/36+/34+)breast(1;26)back(1;24)2x50fly@1;30(38/36+)
5x100p@1;30(1;19/16/16/15/14)
2x(100frog@2;00/4x50 buoy)frog(1;50/47)buoys(41/40/39/38/38/37/37/36)
4100SCY in 74 minutes

You need to learn a slow gear. Helpful for recovery. Try holding a speed where your breath out under water is easy through your nose only. Also just easy swimming can be very relaxing and teach you feel for water. I don’t know your fitness level but if you’re out of shape by end of 2k that may be where you’re at at the moment.

I’m just coming back from some time out of the water but been doing lots of sub threshold on longer sets and above threshold on 50m efforts. No proper threshold efforts on long sets recently.
If by threshold you mean 100m pace for a 1500 I am doing my longer work 4-6 seconds slower per 100 then threshold , with a little bit of 2-3 seconds slower.

Felt really good on the 100s today swimming strong, but nowhere neat all out. I still can't figure out how to feel good swimming slowly. Form totally falls apart when I try and go slow. SCYs

250 @ 1:40
500 @ 1:40
10x100 @ 1:29
500 w/ paddles @ 1:37
250 w/ paddles and pb @ 1:39

A real struggle to get in today, but glad I did. Kept it really aerobic, amazing how good one feels at the end when you keep the HR low. Made it to 25k this week, my new recent record for yardages. Now hope that this old body can absorb this and step up next week to some new sprint PR's:

35x100as 5buoy@1;45(1;27 to 1;23)5zoomer@1;45(1;22 to 1;16)5 zoomer kick@2;00(1;36/33/34/33/30)5 alt free and back@1;45/2;00-free(1;20/19/17)back(1;29/27)5frog@2;00(1;50 to 1;47)5IM kick@2;00(1;57/54/53/50/47)5buoy@1;45(1;20 to 1;17)
500p@7;00(6;46)4x50dolphin@1;15(64/63/61/57)4x50buoy@1;00(39/38/37/36+)
4400SCY in 88 minutes

nice!

---

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

Sat - 52.67 mi bike
Sun - 11.8 mi run
Today - 1100 yd free then goofed around kicking for awhile

I drove to the next town over as my pool is closed this week. Glad I did, fun to see more of rural OK

22 x 50 odds fist evens swim on 1

---

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 few swim days:

Mon, 3/6:
2x[200 swim, 4x50 drill]
4x[400 pull, 200 kick, 200 swim]

4000scy
+45 min strength in the PM

Thurs, 3/9:
2x[200 swim, 4x50 drill]
5x400 fast/easy mix on 5:20
1 - 300 cruise/ 100 hard (4:34)
2 - 150 cruise/50 hard (4:31)
3 - 125 cruise/75 hard (4:29)
4 - 100 cruise/100 hard (4:25)
5 - pull, strong (4:10)
4x50 cruise


3000 scy
+4mi run with strides in PM


Fri, 3/10: not much time, so go super hard and short
2x[200 swim, 4x50 drill]
5x100 on 2:00 best average. All between 57.3-57.6
2x50 easy

1500scy

Mon, 3/13
2x[200 swim, 4x50 drill]
4x[5x100]
1 - IM
2 - kick
3 - paddles and ankle band
4 - kick
5 - swim

8x25 odd fast / even easy on :25

---

-----

Saturday 1600 yard open water swim. Water rougher than expected

Monday AM 5000 yards done as 5 x 1000;
1000 swim no toys
1000 with pull buoy
1000 no toys
1000 pull buoy
1000 no toys

Monday PM 5000 yards alternating 4 x 500 with 3 x 1000
500 no toys
1000 paddles and pull buoy
500 no toys
1000 paddles and pull buoy
500 no toys
1000 paddles and pull buoy
500 no toys

32 mile ride - Zwift group ride, stage 2 ToW
3200 swim (scy)
1000 choice
4 sets of 4x100 on 2:00 descend (mixed strokes)
Easy 50 after each set
Kick/swim cool down

Two days off since my 25k week, but walked about 13 miles in a couple days chasing kids around Knotts Berry Farm. And of course two of them are sick, so 3 days cooped up in a hotel room is not what the doc ordered, so will do some easy days waiting for the shoe to drop, or not. Steady aerobic efforts today, my placeholder workout:

1000buoy@14;30(13;56--7;10/6;46)500IM kick@10;00(9;44)1000p@13;30(12;38--6;21/6;17)500frog@9;30(9;11)
2x(100p@1;30/3x50buoy@;50/1;00/1;10/50back@1;00)pulls(1;18/15)buoys(39's)back(43/41) 50swim/50kick SD
3700SCY in 60 minutes

today I rode 35.58 miles and signed up for a duathlon Sunday

I sort of feel like I should get kicked out of Fishtwitch for signing up for a du, but there's no tri option so you all can't oust me

---

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

A few swims this week. Joined a master's team and the benefits so far are, for me (aside from the obvious ones):
--Longer workouts. I just don't swim more than 60 minutes alone -- I get bored with myself, and who wouldn't!
--'Permission' to do drills or other work, instead of wringing lactate out of every minute of pool time


Today was a short version of one of this team's workouts, a mix of:

50s on short rest
75 stroke on longer rest
100s on medium rest, descending each 100.

Run 1.5 miles.

So far not sick, so did another shorter swim today while in the incubation window:

20x100as 10@1;40/1;50, odds buoy/evens back-buoys(1;26/23/21/19/18)backs(1;35/31/29/27/25+)5frog@2;00(1;51 to 1;45)5pull@1;30(1;16/15/14/13/12)
10x(50kick@1;20/50stroke@1;10) frogs(55 to 52)dolphin(63/61/60)breast(42+/42/41/41/39+)fly(42/41/41/41/34)
5x50buoy@1;00(42/40/39/38/37)
3250SCY in 65 minutes

Tues - 35.58 mi bike
Wed - 15.55 mi bike, 7 mi run (70 min)
Today - 1100 yd swim, 6.6 mi run (65 min)

20 x 50 on 1 odds fist drill evens swim
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

Another easy day, but a win to have gotten in:

10x100buoy@1;40(1;28 to 1;21) 100back(1;32)
10x75@1;30--3 swim57/56/55)3IM(1;07/04/02)4pull(53/52/52/51)
5x100@2;00-odds frog(1;50/49/47)evens back(1;31/29)
2x300p@4;15(3;55/3;51)100kick/50swim
3100SCY in 56 minutes

Friday - 1800 yds, 1.8 mi walk, trying to get my legs to come around for Sunday, they have been tired.
Shoulder felt fine on the first set, and the kick, then when I tried to do the 2 x 50 my arms felt all stiff and my shoulder wasn’t happy, I don’t think it likes the streamline for kicking (overhead motion even if it is stable).

22 x 50 on 1 odds fist drill, evens swim
100 kick
2 x 50 one drill one swim
100 kick alt fly breast by 25
100 single arm back
100 single arm breast
100 single arm free
100 kick as 25 breast, 25 fly, 50 breast

---

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

Felt great until the person next to me did a 21?22? from the wall. Anyway, here was what turned out to be kind of a waste of time:

Masters mid-week workout:
3x200s on short rest
10x50s on long rest
5x100s on medium rest
4x150s drills and stroke IM order. Surprisingly hard to make a pretty easy sendoff, I thought.
5x50s/fast on med rest. Not as fast as the person next to me, whom I hate.

About 2500, about 50 minutes.

Holy shit Batman I doubt many people can do that in practice. Fast sprinter

Grant Hackett set today long course
40x50 as 16 on 45 every 4th fast 12 on 50 every 3rd fast 8 every 2nd fast on 55 finish with 4 fast on 1

Some easy and aerobic either side of it

Dentist appointment went faster than normal, glued on a crown that fell off over the weekend, so had an hour to get in some stuff. Felt pretty good, so got on it from the get go, but just held steady. Nothing too crazy, want to get in a good one tomorrow before all my campers arrive here for the week;

10x100as 2buoy@1;40/100back@2;00)buoys(1;22/20/19/18/17/17/15)back(1;31/29/26)
5x100frog@2;00(1/47/46/45/44/43) 2x200p@3;00(2;29/24)100IM kick(1;54)
12x50, odds stroke@1;00/evens kick@1;30-fly(41/38+/37/36+)back(40+/39)frogs(54/53's)
2x200p@3;00(2;34/28)2x50 dolphin(65/60)
3100SCY in 61 minutes

Snuck in my last longish swim before my camp, some are arriving today. Felt ok, but time to start doing some really fast stuff on long rest to get ready for my pool swims. And because of my elevated HR, think I may have to ditch some harder and longer races:

3x(3x200@3;30/3;10 buoy or pull/200stroke@3;30)buoys(2;54/48/44/41/41/38)pulls(2;32/30/29)backs(3;02/3;00)breast(3;11)
2x200frog@4;00(3;34/3;30)
2x(3x50buoy@;50/1;00/1;00/50frog@1;30/50 breast@1;00)buoys(40/39/37/39/39/37)frogs(53's)breast(40/40)
200easy pull(2;41)4x50 dolphin@1;15(61/59/59/58)
3700SCY in 69 minutes

Masters team swim. All very short sets, 2-4 reps per set.

Long warm up.

400 fast
2x200s fast on medium rest
150 pull
handful of short IM sets on short rest
handful of 100 sets on short rest
25s on long rest


Warm down

About 3,000. About 75 minutes.

Hadn’t updated here much this week. Still swam consistently.

1 squad swim with some pretty good intensity. The rest of my swimming was technique focused work. For the week 9 swims for 33,400 yards.

Sat 8.5 mi easy run
Sun duathlon race 3.25 mi run, 25k bike, 3.25 mi run. Report in another thread if you are interested
Today 5 mi run, 800m swim, 1 mi run

My regular pool is open again and is nice and cold! Did 16 x 50 all fist drill as didn’t want to swim free (still semi babying shoulder) without being good and warm. Couldn’t get warm so that was the swim. Cold water is a thrill though!!!! I got an endorphin rush I think

---

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

1400m all 50s of fist drill, 4.7 mi run

---

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 foster mom cat gave birth to a litter of kittens yesterday morning and I don’t want to be away from them too much so don’t expect too many long workouts from me for a bit… 2250m

30 x 50 as 12 fist drill, 18 alt swim drill by 50
100 sidestroke kick
100 breast kick
100 single arm back
100 breast kick
100 single arm back
250 kick alt fly breast by 25

---

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's great that you foster. When we move into a bigger place (out of our small flat) we will hopefully get more cats (we just have 1 currently) and from time to time foster I think.

Long course work today with a group

Main sets:
9x150 desc speeds each block of 3 (good rest for this set today)
9x100 desc each 3 (good rest)
8x50 fast / ez

Been a hard week to break away with this camp and usual freak weather here. Snow in LA springtime is unheard of, and yet there it was this morning. And campers are starting to sneeze and cough too, so snuck away for 47 minutes today to just try and connect the weekends with something aerobic:

1000buoy@14;30(14;01--7;05/6;46)1000p@13;00(12;40--6;24/6;16)
10x100-7 kick/3 buoy(1;22/21/20)frogs(1;49 to 1;45)
3000SCY in 46 minutes

Not a lot of action here lately, where are all the fishes? I snuck away from camp today, but only had 31 minutes to actually swim. Water was 86+, so got warmed up quick and just did a couple sets to get in 2k;

8x200as 5 buoy@3;00(2;46/44/40/38/36)3p@2;50(2;28/26/23)
2x(100frog@2;00/2x50breast@1;00)frogs(1;47/43)breasts(47/44/43/41)
2000SCY in 31 minutes

Not a lot of action here lately, where are all the fishes?
I had a lot of shoulder pain wed so took two days of no swim


th - 10.4 mi run (8k @ 6.3 mph)
fri - 8 mi run (0.25 mi wu, 3 mi progressive 6.3, 6.4, 6.5 mph, quick break + couple tenths easy, 3 mi progressive 6.6, 6.7, 6.8 mph, 1+ mi cd), lift
sat - 18.67 mi bike, 1500m swim, 19.5 mi bike

swim was
26 x 50 fist
50 kick
2 x 50 fist
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

last couple of swim days since my last post:

Wed, 3/15: 3700scy

2x[200 swim, 4x50 drill]
1000 swim cruise
1000 pull cruise
200 swim
2x[200 swim, 4x50 drill]
100 easy

+ 40min strength

Fri, 3/17: 3000scy

2x[200 swim, 4x50 drill]
2x100 on 1:30, pushing up to a threshold effort but staying just under
4x50 easy

+ 40 bike (VO2 max intervals)

Tues, 3/21: 3000 scy

2x[200 swim, 4x50 drill]
3x[400 pull, 200 kick, 200 swim]
4x50 easy


+~1hr on the trails running


Wed, 3/22: 2700 scy
2x[200 swim, 4x50 drill]
5x100 with ankle band
4x300 pull strong
4x50 easy

Sat, 3/25: 2300 scy

2x[200 swim, 4x50 drill]
10x50 fast but DPS on :45 (held 30's)
5x00 hard pull (5:07)
4x50 easy
8x25 odd easy even fast
2x50 easy

+ 1hr hike
+ 45min on treadmill

---

-----

Last campers gone, so my life is my own again, but have all the kiddos in tow this weekend. Got in another really hot swim, but feeling pretty fast. I think my pacemaker is not pacing me these past couple days during my sets, so feel really, really good having that 20 less beats of HR. Even makes the hot water not seem so bad, until I get home and start cramping:

3x100s@1;40(1;25/23/20)
7x100, odds frog@2;10/evens back@1;50-frog(1;53/51/49/47)back(1;29/27/23)
500p@6;30(6;12)
7x100, odds frog@2;20/evens breast@2;10)frogs(1;49/45/43/42)breast(1;32/29/26)
5x100p@1;30 descend(1;12+/1;11/1;09/1;11/1;06)
2x(100frog@2;00/50 dolphin@1;30/50 fly hard@1;00)frogs(1;47/45)dolphin(64/65)flys(34/34)
200 easy pull(2;33)
3300SCY in 63 minutes

Hey Adrain, you coming out to nationals here in Irvine this year?

No, not going to make it out there. Already have a pretty full April. Also been a little more focused on run training rather than pool speed.

---

-----

For the week 8 swims for 27000 yards
1 squad swim with some fast 200s and fast 100s on short test
1 partner swim with mainset of 35 x 100 threshold effort
6 swims focused mainly on technique

Wanted to swim today and take total over 30,000 yards, but I didn’t get much sleep Friday night at work and the fatigue hit me hard by this afternoon. So I walked right past the pool and sat in the hot tub for 30 minutes instead. Live to fight another day…

Only got 4 swims in this week. Starting light and easy for the first two, building a bit for the second 2. No swims last week as I was out hiking in west Texas. Left me pretty tired for starting this week.

On the bright side, I think I've figured out how to find a slower gear. This may sound dumb, but it somehow hadn't crossed my mind that it's just lowering your cadence. I always tried to hold my form when swimming easy and my form is better when I swim faster. Now I feel like my cadence is ridiculously slow when I'm swimming easy.

Long swim today 6,000 m with 3 x 1,000 m @ IM effort ~1:34/100 m SCM.

When you say threshold

How are levels such as threshold determined?

Is it based on CSS or something else?

sun - 45.11 mi bike
today - 1600m swim, 24.02 mi bike

16 x 100 on 2 min, first 15 fist drill last one 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

I have done the CSS test (400 & 200) plus validating its results with a 3 x 1,000 best effort set.

I’ll be doing some blood lactate testing next week. It will be interesting to see how that turns out. I use Form goggles and have real time heart rate available on it’s display, maybe that has some potential for pacing long sets.

Ok camp done, kids back in school, and it looks like I will be swimming in my first meet in a year this weekend. It is a spring pentathlon, so not really my wheel house, but good to do some speed stuff that trickles up. SO with that in mind, this week will be less than 3k workouts, all focused on swimming faster than I have been. So more rest and focused swims:

3x(3x100swiw/buoy/pull@1;40100frog@2;00)swims(1;25/23/19+)buoy(1;19/17/14+)pulls(1;11+/09/06)frogs(1;53/49/47)
6x75@1;30, evens easy back or buoy, odds IM fast back(1;06/07)buoy(59) IM's(1;01/58+/58)
16x50 as 2x(3buoy@1;00/3kick@1;30/50fly or back all out)buoys(40/39/37/38/37/36)dolphin(64/60/61)frogs(54/53's) fly(32)back(37+) 50frog easy(55)50free all out(31)
2450SCY in 53 minutes

Ordered a new Finis race suit, hope to have it for the weekend, as that should take my 50's about a second faster...

So determined to get some speed into these slow arms, got in about 7all out 50's during the sets. Also did a few on shorter rest, so perhaps helping my 200 IM also:

2x(2x100buoy@1;40/100back@1;40/2x100frog@2;00)buoys(1;25/23/20/18)backs(1;27/24)frogs(1;55 to 47)
4x(100p@2;00/50stroke hard@1;00/2x100frog@2;00)pulls(1;11/11/14/13)fly/bk(37+/35+)brst/free(36+/34+)
2x(3x50buoy@;50/1;00/1;10/50free fast@1;00/50frog@1;00)buoys(39/38/37/38/37/36)free(30flat/30flat) buoys(55/54)
50frog(56)50breast hard(39)50buoy easy
3050SCY in 58 minutes

3:56.08 Mcintosh 🤯

https://www.cbc.ca/...-freestyle-1.6794221

---

___________________________________________
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)

Ya I saw that time she swam earlier, adds a new wrinkle to the 400m womens free. And 3 second drop, pretty insane for that much at that level. We may not know who wins 400's now until the final 5 meters!!!!

yesterday 12.5 mi run (.2 w/u, 7.06 mi @ 6.2 mph, couple tenths easy, 4.1 @ 6.3 mph)
today 1650m swim, 26.31 mi bike

10 x 100 fist drill on 2
12 x 50 swim on 1
50 kick c/d

didn't have pain 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

Another sprint day, hope this all works short term:

2x(3x100buoy/pyll@1;40/1;30/100frog@2;00/100back@2;00)buoys(1;23/21/19)pulls(1;13/12/11)backs(1;27/1;25+)
200IM kick(3;50)100buoy(1;20)
8x75@1;30, odds hard IM/evens recovery--IM's(59+/59/57+/57)
3x(frog@2;30/100p@2;30/50 stroke all out)frogs(1;50's/pulls-1;14/12/11)fly from blocks(31)back(38) ran out of time for breast
2650SCY in 58 minutes

Kind of a get through day, setting up for the meet on Saturday. Pool really hot, but ok as most was moderate paces with a couple hard breast 50's:

4x500 as 1 buoy@7;30(7;11)IM kick@10;00(9;30)pull@7;00(6;14)frog@10;00(8;56)
18x50 as 4back@1;10(45/44/42/40)4frog@1;10(52/51/50/49)4 odds buoy/evens breast@1;00(38/40/36/40)4pull@;50(35+/34/33/32)50buoy(39/37)
2900SCY in 55 minutes

Hi TC!
Glad to hear that your swim was pain free…and well done on finishing that chilly duathlon!
I went 31/31 for March, so 90/90 days ytd. 211,000 scy. This current streak goes back to December 26th, so I’m hoping to hit the swim version of 100/100 on Tuesday.

Match totals
35 swims in 31 days
112,300 yards

2023 totals so far
109 swims in 90 days
382,400 yards

awesome! I thought I might hear from you today. Thanks for the kind words.
Will Easter kill your streak?

today 1600m swim w/o pain!, 5.9 mi run (mostly easy)

5 x 100 fist on 2
20 x 50 swim on 1
100 fist cd

---

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 most-used pool will be open 7am-1pm on Easter, so I’ll be set. I’ll just run it out until a race travel day or some other life event happens. I’m averaging about 2400 a day at “almost” age 67 and that seems to be just about right…decent fitness without breaking down.
I’m always a little envious when I see you’ve been biking. I haven’t been outdoors on a bike in 5 months! Hopefully soon!

30/31 days in the pool. 65,775 yards swam. All-time monthly record for me.

nice!

---

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

nice having it open on Easter; OK is so religious I expect our Y will be closed. I don't tend to swim Sundays anyway as the pool is only open in the PM.

---

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