6.5 mile run easily
1600 yd swim

600 w/u
4 x 50 on 1:00
5 x 100 on 2:30 fast - 1:14, 1:14, 1:13, 1:15, 1:12
300 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

I'm on a mission to get fishier, so I'm gonna start posting. I need some serious peer pressure and humiliation.

12/1:

750 warmup

100s on descending interval by :01, starting at 1:30. Made #17 in 1:13 (next would have started at 1:14). Short break then
joined the rest of the crew (who apparently only did 10-11, then an easy swim) for their 75s. Did 8 75s starting at 1:07 and
ending at 1:00.

3100scy.

---

----------------------------------
"Go yell at an M&M"

1200 straight with no rest. Which btw is what straight means.

shoulder is sore , guess which one?

---

__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

Well then, welcome. Let's start off this month with something easy, not terribly humiliating :)

Just 1500 sc yardages this AM in super windy conditions and pool covered with leaves and who knows what else...

500 swim
5x100 various kicks
5x100 free@1:30 cruised with times of 1:10 to 1:15 - had a gap between 2 & 3 where the wind blew the clock down and waited for deckhand to reset it.

We're supposed to get winds up to 60 mph with occasional 80 mph bursts!

---

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

warmup: 250 sw/250 pull/100 kick

main:
2 x (5 x 75 on 1:00 avg 0:54, 75 easy)
1000 paddles + fins every 4th 50 strong
2 x (5 x 75 on 0:55 pull avg 0:51, 75 easy)
4 x (25 fly/50 back/75 breast/100 free)
100 easy

4500 scy

---

__________________________

Oh yeah!

Zone 2 day...

90 minute bike ride
30 minute lifting (not very ambitious)

350 swim (warmup)
125 kick (warmup)

10x200 @ 3:00 (ave: 2:38-2:39)

2425 scm

Just finished the November swim challenge yesterday, barely. Started a few days late, but haven't swam this much since '09. Back then I was only starting to bike and run at all, so that is saying something. My arms were complaining last night, I think I might take a day off before jumping back in for the Polar Bear challenge. My earbuds leaking and ruining my tunes has not been helping either, but H2OA is mailing me some fresh tips so that problem should be temporary.

Now if I could just ease up on the eating I'd be losing weight. I'm pretty sure I'm getting more toned, but not lighter.

Splish splash.

I wimped out of masters practice this morning so I went at lunch instead for a shorter swim.
1000 WU - mix of swim, drill, kick and some 50s to get the HR up a bit
10x100 on 1:30
300 CD

2300 SCM

Ended November over 42,000 yds in the pool. Started swimming in June and my biggest month coming into November was maybe half that. Set a PB today in the middle of the main set of 7:22 for 500 yd maybe 85% effort. That's better than my "all out" PB of 7:30 set the end of October. December may be the month I learn to flip turn.

Today I did 2000 yd.

500 warm up with drills, 500 hard (7:22), 200 easy swim, 5 x 100 negative split (1:30 down to 1:20). Then cool down with drills.

50K for December would be real cool if I can get my back to hold up. I think swimming is almost the hardest on my back of the 3 disciplines due to constant twisting.

---

24 Hour World TT Champs-American record holder
Fat Bike Worlds - Race Director
Insta: chris.s.apex

Big day for me today.

2 hr tempo ride on the trainer
3.5 mi treadmill run

2700 swim

500wu
6x100bs on 2:20, odds with fins
6x100 k on 2:10, odds with fins
5x100 pull on 2:00
500 cd, mixed stroke

lcm pool, flume, or OW an option? You can swim on tethers, too.

---

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'm in the middle of an 8-week block of 5/week swims -- 3 master's group, and 2 individual. I'm also going to Boston for a week for a conference on Saturday, and I think there's a pool at the hotel, so fingers crossed I can keep the momentum going.

Hoped this would be an ill-advised OWS thread....

Little kids took over my lane for swimming lessons...and I was so close to finishing...oh well. On the bright side I hit all my 100's under 1:30 with the 3 that I still had left to do.

WU: 2x(100 sw, 100 pull, 50 k)

MS
1000 16:00 (15:07)
2x500 8:30 (7:30, 7:33)
10x7 1:50 (Mostly around 1:24-1:29)

I decided 2012 is the year I become a decent swimmer, and I'm thinking posting here might help give me a little extra motivation to get to the pool and get in some solid workouts. Volume has always worked well for me for biking and running, so I'm taking that approach to swimming. I swam about 24,000 yards in the last 7 days (including today), which is about double my normal volume so today's workout was a little weak due to tired shoulders.

3400 yards.

1000 warm up (about 15:30ish)
4x500 descending with a minute rest (8:00 down to 7:15)
400 easy cool down

Bottom feeder checking in.

Almost hit 50k last month. Unfortunately was out of town for Thanksgiving for 4 days and was sick the last 3 days of the month. Finally got back in the pool today for a very easy 2000m. That swim seems to have cleared my sinuses out :)

warm up 500 swim, 200 pull
8-50s drill,k, s
2-300 on 4:30
8-50s drill, k, s
3-200 on the 3:00
100 ez
4-100s on 1:35
cool down

---

Such a Bad Runner

3900 SCY
WU: 3x{200, 100pull, 50kick}
Drill: 5x100 {25drill,50SC,25fast}
Main: 3x{ 3x25 dsc,3x50 dsc, 3x75 dsc}
CD: 500 pull, 250 kick

First week of 5 days straight masters swims (19000 SCY for the week).
Minor milestone was getting moved into the "fast" lane (although at the
end of it). Was nice to have the challenge of keeping up with faster
swimmers.

nice work
I'm coming down with a cold. Good run, felt worn out in the pool.

9.5 miles w/ 22 min increase speed each min (7.5 mph to 9.6 mph) then twelve quarters alternating 8:00/6:18 pace
swim: 2500 yds mostly 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

TC, the tiredness is probably down to the huge ass runs you're doing before the swims!


Having scraped through the challange last onth, I'm returning from a lot of lurking this month so you can all kick my ass if I don't make it through the polar challange..

Last night club swim: 2500lcm - 400 w/u then 1x[50fast, 50steady, 50f,100s, 50f,150s,50f, 200s, 50f, 250s, 50f, 300s 50f], 400 pull, 200 IM {FS instead of fly :-P) 100 fs cool.

Lunchtime today: 3000scm
W/U - 4 x 75 @ 1:30 - 200 kick
2 x [50 @ 0:55, 100 @ 1:50, 150 @ 2:45, 200 @ 3:40, 250 @ 4:40]
4 x 100 @ 1:50: #1 25 fast/75 moderate, #2 25 mod/25 fast/50 mod, #3, 50 mod/25 fast/25 mod, #4, 75 mod/25 fast 200 choice
Cool - 2 x 150 (50 easy/50 moderate/25 kick easy/25 kick hard) @ 0:15 rest 100 non-free

I though squids were pretty good swimmers...maybe they are only good at breast stroke :)

Fast Friday, a good workout (particularly tough after 5 drinks last night)

w/u: about 600 choice

main: 8 x (100 fast choice, 100 easy on 5:00, 50 fast choice, 50 easy on 3:00)

100s: fly (1:17), back (1:16 new PR!), breast (1:22 very sloppy), free (1:04), IM (1:17), free (1:06), kick w/board (1:32), free from blocks (1:02)
50s: fly (0:33), back (0:36), breast (0:37), free (0:30), free (0:29), free (0:29), kick on back (0:42), breast from blocks (0:35 new PR!)

3000 scy

---

__________________________

Oh yeah!

Yesterday:

800 warmup 300 free, 100 non free/100 free, 75/75, 50/50, 25/25
8x100 50kick on back/50 swim all with fins
16x25 with fins and snorkel all fast swimming
3x800 #1-25 fast/75 at 70% repeat through set
#2-Build by 200 to fast swimming at end
#3-same as #1
16x25 fast swimming

Todd

---

Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.

4 x 200 warmup
8 x 50 kick/swim
4 x 25, 50, 75, 100 -- stupid stuff, but the 100 fast (ave: 1:05)
3 x 200 @3:00 (ave: 2:40)

2600 scm

Lunchtime threshold work


WU: 100 fs, 100 kick
MS: 8 x 125 on 2:15, 8 x 100 on 1:50, 8 x 75 on 1:25 (that's about 5-10 seconds rest for me)
CD: 100 floating and gasping

2700 SCM

1700m


500 wu
10x100m on 2:10
200 cd

Good swim for me. My first 100 was 1:39 which is quite fast for me. I'm sooo much better since I started really focusing on it. 7 mi tempo run after. Yoga before. Looking forward to a great weekend.Cheers fishies.

short of time

warm up 400 swim, 200 k, 100 p

did 2 of 3

200 - 3:00
150 - 2:15
8-25 offstroke (k+s or d+s)
2-75 (1free, 2nd off)
1 min rest

200 cool down

---

Such a Bad Runner

Short Medium Intensity Today

wu: 300 s/k/p by 50
10x50 underwater kick, swim to end

Main:
5x100 1:40 Send off (goal to hit in 1:30, avg. 1:33)
1min
5x100 pull 1:50 send off. Supposed to hit 1:40 but was much faster. Number 5 1:28.

200ez

9 Mile run on trashed legs.

Buck

Easy swim at lunch. I swam a 1:32 pace for 40 minutes. 2650 yards. It was relaxing and exactly what I needed after a stressful morning at work. If only my H2O Audio worked. A good playlist would have made this swim even better. And I could have done without the guy who made the pool smell like WD-40 for a while.

The guy in the lane next to me was swimming in Vibrams. I've never seen that before. I wonder if he runs with swim fins on.

Very easy straight swim. 1500m. Getting to the point where I can swim easy and its actually very relaxing. Not fighting the water. Did Core and ran 3.5. Riding the drainer later.

I find I enjoy swimming more when I work in some easy, relaxing swims. It's like beginner runners. They basically go out and race a 5K every time they go for a run, and they talk about how hard running is. It isn't until they discover recovery runs that they learn how enjoyable running can be. If all I do is hammer out hard intervals in the pool, I associate swimming with being uncomfortable and I hate it (I don't mind the hard stuff, in fact I kind of like it, but if all I did was suffer on the bike or run I'd probably learn to hate those as well). But if I have some easy swims mixed in I start enjoying it and that makes the hammer fests more enjoyable. Plus, it seems like I feel the flow (aka "not fighting the water") better on my easy days and swimming can be fun when you start to feel the rhythm.

My sudden, big increase in volume has left me with tired shoulders and I'm swimming at a moderate pace for a few days here until my shoulders come around (I'm on a streak of 9 days straight in the pool and I don't want to break the streak with a day off even though I could use it). Today's swim was 4x1000 scy at a 1:30 pace with 90 seconds rest. I used my tempo trainer to keep myself on pace and keep from going out too hard and/or slacking in the second half of the set. I set it to beep every 45 seconds so I got some feedback every 50 yards. Focusing on keeping a very steady pace made this swim more enjoyable than just doing 4x1000 without the tempo trainer. It gave me something to think about and focus on.

1000 lcm on Thursday. I have no motivation at the pool when Im alone.

Last night -3500scy
300 wu
6x100 on 1:45, still wu
2x500 on 7:45 (~7:15)
8x125 on 2:00
8x50
200 c/d

500 swim
5x100 various kicks
10x100 alt IM & free @1:30 IMs 1:17 - 1:21 Frees 1:05 - 1:11
5x100 various kicks
10x50@:50 :29 - :33
500 swim/kick cool

3500 sc yardages

Found out the pool will be closed a lot this December. A good time for run focus. I want to get to be as fast as TC!

---

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

About 800m swim, 55 degree water, 10;02..First out!!! But almost never in front..Hey Steve, Russ got me with a mile to go in the run, couple snafoos on the course cost me over a minute, and he beat me by 40 seconds. So good race for me 1st one back, had him on the ropes for most of it...

Congrats Monty! I figured that's how it would go down. You could hear him looming up behind you, no doubt (Russ: "OOO AHHH WOOO! GO RUSS! GO GO GO!!!") - yes, he is his own cheering squad.
I love water that cold - as long as I can get in it pre-race (I won't call it a warm-up, maybe an acclimation). Huntington Beach Pier Swim was low 50s with no wetsuit. I dig it.
The pool was 86 today, I was stewing in it.

---

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

Longest run in the last year (12.3k)

then

200 s
100 k
200 s
4 x 50@ 60 tempo
6 x 50 k @ 60 cruZ
100 easy

10 x 50 @ 40 av 35
50easy
6x 50@ 60 Bk/Br
50 easy

2000 scm

---

___________________________________________
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)

Did two swims today both 1,750 scy with a 3.3 mile run in between. I did it all at pretty low effort, happy about that since I thought about bagging the workouts all together. :)

---

************************
#WeAreTheForge #BlackGunsMatter

"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012

It was clear skies when I went into the pool and 2cm of fresh snow on the way out

---

___________________________________________
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)

90 minute bike ride

350 swim (warmup)
125 kick (warmup)

10x200 @ 3:00 (times: 2:28-2:34)

2475 scm

Tried to increase cadence but decrease DPS -- kind of like spinning on the bike. I tried to make the whole set more "aerobic" and more tempo based. My arms still got a little tired, but in a different way. Not really sure what I'm doing with any of this yet.

5000 scy this morning. Was just going for the distance so kept it in blocks that were easy to add up.

200 wu
2x400
20x50
5x200
10x50
10x100
200 kick
300 cd

Need to go a little long today... 800s on 10:30 ?

---

___________________________________________
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)

Go ahead. I only do 200s because I begin to lose count with anything longer. Hell, I lose count during the 200s sometimes.

500 swim
5x100 various kicks
5x100@1:30 1:05 - :08
100 easy kick
5x100 IM@2:00 1:15 - :20
5x100 various kicks
2x200@3:00 2:17, 2:21
5x100 alt kick/swim nonstop
300 cool

3800 sc yardages
Was tired and sore - been installing a wood floor past severals dayswhich does a number on my back, shoulders and knees. Swimming rejuvenates me :-)

---

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

4 * 800 @ 10:30
30 extra before #4

1- 9:54
2- 9:48
3- 9:54
4- 9:48

200 easy

3400 scm

---

___________________________________________
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)

(while the beef stew was simmering...)

12/3:

500 w/u
4x50 on :50

500 for time: 5:45 (1:06/1:09/1:09/1:11?/1:09) (lifeguard wouldn't let me use the blocks, so a wall start)

Amazing how quickly feeling easy can change to feeling like hell. I was hoping to go faster, for some reason.

1500ish scy.

---

----------------------------------
"Go yell at an M&M"

4100 scy

Warm Up
1000 easy

Drills
200 scooter drill
50 easy
4x50 techpaddles
50 easy

Distance Per Stroke set
4x25,3x50,2x75,1x100 - 60 stroke rate targeting 16 SPL (hit some 16s, mostly 17s)

Main Set
10x200 w/ 20s rest (swam about 2:55 for each)

Cool Down
100 easy

5:45 isn't shabby at all. But I know what you mean.. you go in feeling all fired up but within a few 100 yards, you realize this isn't a PB day.
On the other hand, I've gone in not feeling great and posting some of my best times.

---

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

Nice easy thirty minute swim after 90 minute run. Did a lot of drills working on body position. 1200m

Longest workout in 2-3 years, second workout in my "comeback". Doing a bunch of backstroke cause my PT says I have a muscular imbalance in my upper back. Did I mention how much fun it is to kick with fins?!?!? For now, my fin kicking is faster than my swimming, when in shape it is 10+ seconds slower per 100. I guess there is some carry over from bike fitness.

WARMUP
1 X 600 PULL, KICK, SWIM
6 X 25 ODD - F&P, EVEN - DRILL CHOICE
MAIN SET (2,450)
1 X 400 PULL
1 X 400 25 BACKSTROKE EASY / 25 FREE FAST
2 X 75 25 RT. ARM / 25 SWIM / 25 LEFT ARM
1 X 300 SWIM BACKSTROKE N/S
1 X 300 50 PULL / 50 SWIM w/PULSE KICK
2 X 75 25 RT. ARM / 25 SWIM / 25 LEFT ARM
1 X 200 SWIM FAST
1 X 200 50 BACKSTROKE DRILL / 50 PULL BREATHE 2-3
2 X 75 25 RT. ARM / 25 SWIM / 25 LEFT ARM
1 X 100 PULL FAST
1 X 100 EASY BACKSTROKE
DRILLDOWN
6 X 100 KICK WITH FINS, DESC. 1-3
1 X 200 25 3-6 SoL / 25 SWIM

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

5x100 warm up
2x300 on 15 seconds rest
3x200 on 10 seconds rest
200 cool down (okay never really warmed up but at least I did something :0)

---

__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

5.6 mi run with 3.5 miles in 24 min

2300 yd swim
600 w/u
2 x 150 kds
4 x 50 on 1:00
4 x 100 on 1:30
6 x 100 on 1:25
200 c/d

THESIS DEFENSE TIME

---

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

12/5:

1000 warmup

7x(150 on 2:15, 2x75 on 1:00): hard 75s between :50 and :52, 150s "recovery" around 1:53-55.

3200scy

(this was a very hard workout. I'm told there was a lot of carnage in the other lanes. There were about thirteen of us, but I was leading the lane nearest the clocks so I never looked around to see who was doing what)

---

----------------------------------
"Go yell at an M&M"

Hey TC - good luck on the thesis defense, or perhaps, no luck, just wishing you good focus.

OK, so here is the next workout in my comeback. Done only about 16 hours after the previous workout (over 6K in 18 hours for me is pretty damn nice right now) - playin with some highspeed 25s to get the stroke back:

WARMUP/WORKOUT
1 X 600 50 SWIM/50 1-ARM/50 PULL
6 X 50 KICK (no fins) ON 1:00
6 X 50 PULL (no buoy) ON :50
6 X 50 SWIM (no pride) ON :45
REST 1:00
16 X 25 FAST AS I COULD HOLD ON :40
WARMDOWN
1 X 200 25 EASY SWIM / FLIP-TURN / 25 EASY KICK ON BACK
Total: 2,100 yards

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I actually thought this thread was about ice fishing.... so I will just proceed as planned.

We have a cottage at Long Point Ontario on the north shore of Lake Erie. The inner bay (on the north side of the sand spit that is Long Point), features fantastic ice fishing, or it will in a couple of months once it freezes over.

There, that's all I have to say on this topic. Carry on :)

Moving from 4-5 workouts every 2 weeks to 7 workouts. (when I say 40% increase it sounds better)

400 swim
300 pull
200 kick
100 swim warmup
20x25 some weird combos
8x 75@ 1:00 + 50@1:00 (ave: :50-:51 & :32)
4x 175 (125kick 50swim)

3200 scm

Super cold this AM (for So.Cal!) - grass frosted over, etc. everyone hurried to jump into the 84 deg pool!

8x50 mixed w/u
20x25 IM order @:10RI
100 kick
10x50@:45 :30 - :33
5x100@1:30 1:03 - :09
200 cool

2200 sc yardages

---

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

Curious to see how fast you get by the end of your 3 week block.

4000 yards today:
WU: 400 swim, 200 kwf
Main: 4x300 pull @4:30 dsc (3:56,3:55,3:54,3:52)
4x{ 4x25 fly, 4x25 bk, 4x25 br, 4x25 fr, 100 fr @:5 ir}
(bailed on IM for all but the first)
CD: 200 kick

2300m. Really improving now. Very gratifying.


Today's focus is body positioning. Concentrate on pushing down with your chest and chin. (not dropping your chin)

1 x 100 80% effort
2 x 50 (25 cross your legs, think body positioning,engage your core and keep your hips up. your legs will drop.. 25 regular swim with over kicking on the way back)
1 x 100

Repeat twice (600)

2 x 50 with pull buoy Fast
2 x 50 (25 easy 25 fast)
1 x 25 easy

Repeat 4 times (500)

1 x 100 80% effort
2 x 50 (25 cross your legs, think body positioning, 25 regular swim with over kicking on the way back)
1 x 100

Repeat twice (600)

4 x 25 building speed

1 x 100 all out fast either from blocks or push from wall.

We have a little bit of snow coming down so the city decided to cancel school for the day. Canceled school means the city pools are closed. Grrr....

---

speedySTATES

You and me both! The last time I did one of these, I was 24, and managed a 5:15 for my 500. At this stage, I would like to be able to go 5:15 for a 400 and hold under 1:24 for my 1,000. I am starting to have indications that low 1:20s for the 1,000 is feasible - somewhere in the 13:00 range would be really nice.

I don't see your name on the entry list for the Dark Star?!?!? http://www.findingfreestyle.com/?q=darkstar2011

From the results of your descend 300s, it looks like you may kick my ass

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Just signed up. Thanks for the reminder. Any rule against doing it in a wetsuit? ;)
I'll have to do a little practicing to figure out the right pacing for a 1000. A minor
downside to getting faster; I have to do some guesswork for pacing right now.
Not that I'm complaining...

No awards for the oldsters?

Overall:

• 1st Place - First Endurance Optygen - 60 count
• 2nd Place - Finding Freestyle t-Shirt
• 3rd Place - Flying Gull Aquatic Club t-shirt

Age Group/Gender:

• M Under 40
  
  • 1st Place - T-Shirt
  • 2nd Place - T-shirt
  • 3rd Place - Swim Cap
• W Under 40
  
  • 1st Place - T-shirt
  • 2nd Place - T-shirt
  • 3rd Place - Swim Cap
• M 41-50 -
• W 41-50
• M 51+
• W 51+

---

----------------------------------
"Go yell at an M&M"

Lots of toys today. Good set.

Warmup: 800 as 4 x (100 fr/50 k/50 IM)

Main:
50 sw, 50 k, 100 sw, 100 k, 150 sw, 150 k, 200 sw, 200 k; swims on 1:30/100, kicks on 1:50/100

repeat with fins; swims on 1:20/100, kicks on 1:40/100

25, 50, 75, 100, 125, 150, 175, 200 pull on 0:20/25; strong one way smooth the other
200, 175, 150, 125, 100, 75, 50, 25; free one way no free the other on 0:25/25

4600 scy

---

__________________________

Oh yeah!

Speaking of which, I ran into an old triathlon buddy at the pool on Saturday. He had the following items:

• pull buoy
• kickboard
• fins
• paddles
• snorkel (one of those middle-of-the-face-so-you-don't-have-to-turn-your-head things), and...
• some belt thing with a cylinder on the back that had something inside that clicked when you rotated to tell you that you rotated enough

I saw him use at least four at once a couple of times. I was thinking "just swim harder..."

---

----------------------------------
"Go yell at an M&M"

I'll just have to submit my 1000 metre time

---

___________________________________________
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)

No Swimp3? Rookie...

No awards for the oldsters?//

Hey Ken, how about you, me and Halfspeed for the 50+ team? I'm sure steve would be up for it, and not sure if there would be any other guys over 50 to knock us off. I do know guys, but they don't know this place yet, so could be our window for a cherry pick..(-; A voice in my head is saying i hope you say no, really not looking forward to a 1000tt solo in a workout. But the other voice(the one that actually made me write this), says put it out there, and i will have to do it.

I think the toys have their value, although I agree that it is easier to pull or kick w/fins than swim. But I don't question my coach :)

---

__________________________

Oh yeah!

Thankfully, I don't believe there is a 50+ team competition, only overall team competition.

(that was close)

---

----------------------------------
"Go yell at an M&M"

Oh - there will be awards, I just have to figure out the swag for you fellers. And of course, all entrants get the First Endurance booty, so that is cool.

Hope you enter!
r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

You two gents and a third would do well in the overall team comp anyhow. The 3 guys on my team are:
1: 6 months out of shape,
2: 60 lbs over college swim weight, or
3: neurologically challenged (and 20 lbs over college weight)

I put you all on the podium!

How close can you get to a 12:00 1,000? (without a pull buoy that is)

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

We'll work out a conversion factor. Unless you don't need it to win the overall?!?

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I saw him use at least four at once a couple of times. I was thinking "just swim harder..." //

The pool where dan and i swim in palmdale has this woman we call, "Implement lady".. She has this giant rucksak full of every toy imaginable. She is really a good swimmer too, but in all our years there, we have never seen her swim one lap without one of the implements. And we only have a two hour window to swim, and she is there at the opening, and almost always gets kicked out. We love to make up all kinds of wild stories about her, probably just a mom of 4 kids, and it is the only time of day she gets out.

I'm guilty of paddles, buoy, and kickboard, but that is the same stuff i used in 1970, and nothing has changed to make any of them any faster than they were. Colors have gotten brighter i guess.

I put you all on the podium!

How close can you get to a 12:00 1,000? (without a pull buoy that is) //

I would guess that as a team we could be under 36 minutes. I counting my teamates to go under 12 just the right amount that i go over. Hard to say for me, if i get in really great shape, taper a bit, and get sufficiently motivated, perhaps close to 12. This summer i did a 1000 in a meet as a warm up, descending from 1;16 pace to a 1;10 on the last 100 for a 12;18. That would be a good spot for me to shoot for in a workout i guess, but like i always say, talk is cheap, put up the numbers..

Well, that might get the win for the entrants that are currently in there. I am the weak link in my team probably, I am hoping to be in the 13:xx range. Since you can swim as many times as you want, my buddy, a 275+lber who has taken to running marathons is way out of swimming shape. His first effort was low 13 mins, but he went 3:55 in the 400 IM in college, so, he is capable of amazing me in 2-3 weeks.

Guess you gotta play to win :)

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I did 3200 at 1:14/100 metres

---

___________________________________________
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)

Just decided my goal will be 11:40 (1:10/100 m) or better...

---

___________________________________________
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)

OK - I say we just add a straight conversion of meters to yards (based on a google of meters to yards):

0.914399999

regards,
r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

12/6

(considered doing a 1000 TT, but I was tired from yesterday)

700 w/u

The Points Set:

500/400/300/200/100 on 1:20/100, and 4x50 recovery on 1:00 between each. 1pt for each :10 at or below the interval (i.e., 6:40 is 1pt, 6:30 is 2pts, etc.)

5:58 (5pts)
4:48 (4pts)
3:28 (4pts: the only one I had a chance of an extra point)
2:19 (3pts)
1:08 (2pts)

Total: 18pts. Killed myself on the 300 to get that stupid point

3100scy

---

----------------------------------
"Go yell at an M&M"

That points set sounds fun. I may have to give that a try, although I won't be doing it on 1:20. I'd probably finish with negative points if I tried.

Today's swim: 4 x 1000

Successfully defended my masters thesis yesterday :-)

8 mi this morning in 62 min + 1200 yd swim
felt like lead for both

---

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 night I revisited an old favourite in a new 50m pool:

w/u
4x500m moderate (last 100 fly)
5x200m medium
4x100m hard
8x50m sprint
c/d


Tonight I managed about 35min in a 25m pool, but any time is good...

---

Architeuthis

Standing ovation from the crowds! Congrats TC!

1000 no wu, got progressively faster - 12:32
5x100 various kicks
2x100@1:30 1:06/:05
100 kick
100 1:02 (was trying for sub :60 - fail)
100 cool

---

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

Thank you :-)

---

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

 
500/400/300/200/100 on 1:20/100, and 4x50 recovery on 1:00 between each. 1pt for each :10 at or below the interval (i.e., 6:40 is 1pt, 6:30 is 2pts, etc.)

5:58 (5pts)
4:48 (4pts)
3:28 (4pts: the only one I had a chance of an extra point)
2:19 (3pts)
1:08 (2pts) \\


Nice job there Ken, that is a super solid set. You are definitely within range of a sub 12, maybe 11;50 or so 1000tt. Are you doing any cycling or running at the moment, or just swim focus? I'm wondering if you are fast enough to give my buddy that won the sprint race this weekend a good run. He is a retired firefighter like me, but has really been coming on since he turned 50. I used to beat him no problem, but now he is in another league from me at the moment. He beat Michelie Jones too this week, no small feat for sure. He was also the one to pull me through the swim, and had a very solid bike and run. I think both those courses were a little long too. Funny looking at the top 10 men too, most all over 45 years old. Just not getting any easier.

No way, his ranking is much higher than mine (like 3% higher). I'm nursing a calf injury, so no running for me, and I'm only just starting up bike trainer sessions. I guess that makes it an involuntary swim focus.

Rested, I might make it under 12:00. We'll see.

---

----------------------------------
"Go yell at an M&M"

No way, his ranking is much higher than mine (like 3% higher).//

Ranking Smanking..When i was in your AG i think i got only to about 9th in the ranking, having beaten the guy that got 1st that year in 3 head to head races. And not little local ones either, 70.3 oceanside, pacific grove, ect. I bet on your good day you can at least get off the bike with Mike, just a matter if you can still run 6;30 miles or better. Sorry about the calf, i can totally relate as i'm just now working out of my episodes. I've been averaging 4 miles a week the last 4 months, with big ones at 8, others i have to skip when i feel any twinge. Ran the race this week on total memory alone, but so far no pain, so going to continue on this very slow increase. I have found that if i run after a bike or swim, there is a smaller % of risk to my calf. Not sure why that is, probably because it is warmed up somehow..

By the way, i entered roberts challenge last nite, so it's official. 1000tt before xmas. I will probably swim it a few times, building up to a swim where i can stand the pain. I see steve did a warmup 1000 today in 12;30, he is on fire in the water right now. Figure him for at least an 11;45 i bet..

Is the contest over Dec 10th or 24th? I thought I came across both dates.
Was planning on trying it Th after doing a light day tomorrow, but if I have
till the 24th I can probably get a second or third go (and figure out the pacing).

Another 4K today:
WU: 400 swim, 10x{ 3-6-3 drill 25+25 swim}
Main: 4x300 pull (again) on 4:15
400 fr, 2x100 kwf fast
300 fr, 3x100 kwf fast
200 fr, 4x100 kwf fast
CD: 100

Legs felt dead today. My weekend of chainsaw work took its toll today.

OOOOOO!! What do I gotta do? I'm a little lost here.

---

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

Congrats on finishing. When will you decide on the PhD?

7.4 mile run w/some fast guys in the cold this am. Decided to jump in lane 2 and get my ass kicked at noon swim. No toys :)

Warmup: a bit late, about 700 various strokes/drills

Main:
4 x 200 on 2:30 (went out too strong and faded--2:21, 2:26, 2:29, 2:33)
3 x 25 fast fly/25 fly drill
4 x 175 on 2:15 (took a 50 off to keep up)
3 x 25 fast bk/25 bk drill
4 x 150 on 2:00 (avg 1:51)
3 x 25 fast br/25 br drill
4 x 125 on 1:45 (mixed in a bit of back and breast)
3 x 25 fast fr/25 fr drill

3900 scy

---

__________________________

Oh yeah!

http://www.findingfreestyle.com/?q=darkstar2011

Here you go steve, just have to navigate his sign page(free) and then swim the sucker. I figure you, me and Ken can represent the 50+ division, but you two will have to hold me up a bit. Those pool distance frees were never my forte..

So rather than get spanked by you on the outstanding set you did, I opted to puss out and do one where i can probably hold some water on; Variation using IM as the base swims, at a 1;30 base starting with a 400/300/200/100 with the 4x50@1;00 easy between. 1800 set, and felt a bit different than i imagined it would. I'm using 5 second blocks for a point, probably a good idea for the free set too. Ten is just too big and encourages sandbagging..

5x100@1;30swim- 1;20 to 1;12
3x100IM kick@2;00- 1;49 to 1;45
100 IM
400IM@6;00/4x50/300IM@4;30/4x50/200IM@3;00/4x50/100IM@1;30/4x50
400-5;24(saw that if i did a 1;10 on last 100 could break 4;25, big mistake in retrospect)
300-4;04( felt like the 400 all over, missed goal of 4;00)
200-2;38( 50s of each i could handle)
100-1;13(home stretch, actually felt good)

7pts, 5pts, 4pts, 3pts= 19pts

3x100IM kick@2;00
500 descending pull- 6;14
100sd
3700SCY

I am definitely applying to PhD programs. I'll have to wait and see if anyone wants 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

This morning. This swim was in memory of Gloria Schaefer who was killed on Mulholland Dr. this weekend on her bike.

10x100 fins, snorkel on 1:25
1k snorkel, buoy neg split 75/80%
10x100 on 1:20

Go through 2x.

Todd

---

Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.

Hey man - thanks for asking - the event closes December 24th, we originally had planned for the 10th, but decided to extend it to allow for some folks who had logistical issues (not to mention my own training!).

I will make sure that I scrub any mentions of the 10th.

Chainsawing is a rough one. I did a little tree felling with an axe myself this weekend -- it took its toll :).

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I'm in. Don't know if an 11:45 is doable, but if the water temp stays below 82 and I'm feeling good, I'd hope for a sub 12:00.

I should try the points challenge again, too - see if I've improved.

---

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

HalfSpeed - Awesome to see you entered. You guys are the studs of the 50+ crowd right now - I will have to try to corral some of my old open water teammates in Annapolis MD to see if they can get a stud or two in the mix.

For me - I hit 5k in a single session for the first time since 2006. Not fast, but at least getting my groove back:

WARMUP
1 X 1000 75 SWIM / 25 DRILL
12 X 25 HAPPY-MEDIUM
MAIN SET
1 X 1000 PULL, BREATHE 2-3
16 X 75 SWIM, DESC. 1-4 ON 1:20
DRILLDOWN
5 X 100 KICK w/FINS
3 X 100 #1- 1-6 SoL, #2 - 3-6 SoL, #3 - 1-ARM (ALL w/FINS)
5 X 100 KICK w/FINS
1 X 200 25 DRILL / 25 SWIM EASY
Total: 5,000

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

700 warm up
4-50 drill, swim
300 swim
4-50s drill swim
2-200s
4-50s drill, swim
4-100s
200 kick
100 ez
200
100
2-50s
100 cool down

---

Such a Bad Runner

I have felt like lead for 3 days...

3.5 mile run, super easy.
2500 yds, also super 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

Decided I was ready to get a little group therapy today - hit my old masters mates. Of course, stumbled into a test set: 5 x 100 on 4:00. I do not have much speed as it turns out. :)

warmup
4 x 150 kick/drill/swim rev. IM order
5 x 50 on :50
3 x 100 25 drill/25 build/25 fast/25 kick on 1:45

main set:
5 x 100 on 4:00 from a dive (1:09, 1:11, 1:12, 1:12, 1:11)
1 x 500 easy

the long goodbye
3 x 100 kick on 2:00 (no fins)
3 x 150 swim on 2:00 (with fins)
1 x 100 easy

total: 3,600 yards

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

just thought i would humor/humiliate all of us with a swim set that mr. juan pelota did yesterday...

8 x (100 on 1:00, 50 on 1:00)

i might try this one time to see how far i make it if i even made the first one

Meters or yards?
(pffffff)

---

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

cut my hand last night stringing those miniature Xmas lights - slid a broken bulb across my palm
So no swim this AM. I have tomorrow off work and I think the pool is open at noon, so I may give the 1000 a try then (since I'm now tapered, haha).
Pool will be closed Saturday, open Sunday, then closed all next week. I'll probably try the 1000 again Sunday, then after a week of no swimming (more running in my near future), try it again (with my super taper). I'll see if I can get these semi-officially timed.

---

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

1700m

300 wu
12x25 on 45'
12x50 on 1:30
4x100 all out on 5:00
100 CD

These sprint sets are really hard for me, but my 100's are getting better. All were under 1:40 today.
8 mile easy run post swim.

Very cool. Been toying around with a special "video or it didn't happen" division for next year!

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I enjoy taking them down with an axe as well, but we've got a row of 10+ pines that have to go. A bit much for an axe.
I managed to take out one stump with an axe, but I'm giving up and plan on renting a stump grinder for the rest.

Another 4K today, drills and a little long slow stuff.

400 drill/swim
4x100 drill
8x50 drill
16x25 drill
400 kwf
1000 pull easy
100,200,300,400 easy

Stroke day. Shoulder felt a bit sore.

Warmup (700): 150 free/25 fly k/25 fly/150 pull/25 bk k/25 bk/150 free/25 br k/25 br/100 pull

Main (2900):
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong fly on 0:30/25 (threw in some single arm since it was tough)
300 swim w/fins going 10 yards off wall underwater
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong back on 0:30/25 (swam 100 in 1:23)
300 pull breathe every 4th
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong breast on 0:30/25 (swam 100 in 1:24)
300 kick w/fins
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 fast on 0:25/25 (swam 100 in 1:03 on extra minute rest)

100 easy

3700 scy

edit (misadded)

---

__________________________

Oh yeah!

Ain't that 3700 yards?

---

----------------------------------
"Go yell at an M&M"

First time posting in the swimming thread.

Slow swimmer but been working really hard the past 4 months (time when I started to take the swim seriously).

At that time I could not do even a 100 under 1:45.

This morning:

w/u
500 free easy
2x150 drill/kick/swim by 50's
4x75 build
Main
13x100
- 9 on 2:00 (1:35-1:40)
- 3 on 2:15 (1:30-1:33)
- 1 all out! 1:25 ----> personal best yet! :)
c/d
400 free easy

2800 scy

Cheers! :)

missed the free somehow you're right

---

__________________________

Oh yeah!

Exhausted from driving 6.5 hours yesterday, mostly stop-n-go traffic. To bed at 11:30 and up at 5 to swim at 6, and my cut hand hurts... a bit grumpy...grrrr

10x50 alt swim/kick
20x25 IM order :10RI
4x[25,50,75,100] :10RI - 100s were 1:09-:10 with last pushed to 1:03
100 cool

2100 sc yardages - on autopilot

---

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

12/8:

300 w/u
6x50 on :50

Drop set of 100s starting at 1:30/29/28...Made 17 with the last one coming in on the interval (1:14), same as last week. Someone in the group wants to keep doing it "until they get it right"; he made 12 this morning, I think. Held around 1:13s the whole way, and I might try and see what happens if I do 'em a bit faster next time.

Only 2400scy.

---

----------------------------------
"Go yell at an M&M"

Missed my swim yesterday so I made it up today...

60 min bike trainer
45 min elliptical trainer (calf injured)

300 swim warmup
125 kick warmup
10x200 @ 3:00 (2:33 - 2:34)\

2425 SCM

6.6 mile easy run then 1200 yd swim. Felt a little better than yesterday but still super tired.

---

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

WU: 500 (100 fr/100bk/100fr/100bk/100fr)
300 kick
Drill: 3x{3x25 3-6-3,75bk,3x25 catchup, 75 build}
Main: 1000 for time
CD: 200 easy,
10x50 SC/SC-1 pull
600 kwf

Did the 1000 in 13:08. Completely blew the pacing. I don't remember
most of the spits, but was 1:12 for 100, 3:45 for 300, 6:24(?) for 500.
Last 500 I was just holding on and my form was all over the place.
Looks like I gotta try this again...

Or just hold pat and give me a fighting chance!!!

The 1,000 is a very tough race. It is so easy to completely blow it in that first 100 or so... I will be trying to negative split it myself.

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

700 warm up
1-300
3-100
2-200
3-100
3-100
6-50 K
100 EZ
200 IM in 2:44 ... end of practice, push off start

Making progress ... Just 31 secs slower from my PR of 38 years ago .... after 1 yr @ masters (2-3 days/week) + 3 yr fooling around at Y pool (1-2day/week) + 24 year lay off.

---

Such a Bad Runner

A funny follow-up to your IM workout. I told the group I swim with what you had done, and one guy who infrequently swims with us said "So he said," implying that you didn't do it. So I told him about you (including your name), and he said "that's funny," more or less. Then he posted the following results:


PLACE NAME NO. AGE S CHAPTER: INT’L IRONMAN

===== =================== ===== === = =========== =======

1 JOHN FORRESTER 343 41 M MONMOUTH CO

2 GEORGE NEWLAND 151 42 M NEWPORT BEACH

3 JOHN SKUDIN 132 42 M LONG BEACH

4 NATHAN SHOEMAKER 270 42 M PORT HUENEME

5 MARK MONTGOMERY 322 44 M LA COUNTY

6 WALLY BACON 259 41 M INTERNATIONAL

7 ALBERT FIMLAID 79 41 M CAL STATE

8 BRYAN CHADWELL 176 43 M SAN DIEGO

9 JEFFREY KOCH 156 48 M SAN DIEGO

PLACE NAME NO. AGE S CHAPTER: SURF SWIM

===== =================== ===== === = =========== =======

1 JAMIE SCHNICK 169 41 M SAN DIEGO

2 GEORGE NEWLAND 140 42 M NEWPORT BEACH

3 JOHN FORRESTER 177 41 M MONMOUTH CO

4 JOHN SKUDIN 174 42 M LONG BEACH, NY

5 ALBERT FIMLAID 43 41 M CAL STATE

6 JEFF MILTON 169 44 M SAN DIEGO

7 HENRY OPPENBORN 140 42 M HOLLYWOOD, FL

8 MARK MONTGOMERY 177 44 M LA COUNTY

9 PATRICK PADILLA 174 40 M LA COUNTY

10 WILL DOUGLASS 43 44 M LA COUNTY


Two guesses which one he is :-)

---

----------------------------------
"Go yell at an M&M"

Man those are some old results, here are a few from a couple years ago when I did nats for the 1st time in about 10 years. Is it the guy that still beats me in the international ironman..

I figure it is either Skudin or Forrester, but i take them both in the swims and run/swim/runs now. SO far i'm winning the battle of who slows down the least!!

Tell him i said hi..




164 50-54 Mens Surf Race
OFFICIAL RESULTSResults brought to you by Interfuse , proud technology providers for the Nationals.
Final Results @ 4:06:00 PM 6/8/10POSNameChapterPoints1montgomery, markLos Angeles County Lifeguard Assoc52Fox, MikeAloha Surf Lifesaving33Schafer, RonaldCalifornia State Lifeguard Assoc14Raine, CharlieLos Angeles County Lifeguard Assoc05Underhill, ScottCalifornia State Lifeguard Assoc06Pepito, Alphonso P.California State Lifeguard Assoc0

OFFICIAL RESULTSResults brought to you by Interfuse , proud technology providers for the Nationals.
Final Results @ 5:38:13 PM 6/8/10POSNameChapterPoints1skudin, JohnLong Beach NY52montgomery, markLos Angeles County Lifeguard Assoc33Griffith, MarkBoca Raton14gillen, jackAloha Surf Lifesaving0





165 50-54 Mens Run-Swim-Run
OFFICIAL RESULTSResults brought to you by Interfuse , proud technology providers for the Nationals.
Final Results @ 5:53:11 PM 7/8/10POSNameChapterPoints1montgomery, markLos Angeles County Lifeguard Assoc52Raine, CharlieLos Angeles County Lifeguard Assoc33Fox, MikeAloha Surf Lifesaving14Pepito, Alphonso P.California State Lifeguard Assoc05Schafer, RonaldCalifornia State Lifeguard Assoc06gillen, jackAloha Surf Lifesaving0

Forrester it is. Back about 15-20 years ago I also raced him a couple of times in a run/swim or three (we took 1-2 in one of them, and he drafted me on the run in another). Never did beat him, though, but he never did triathlons.

---

----------------------------------
"Go yell at an M&M"

Ya John is one of those crusty old men like us, still has the body of a 30 year old, and just has never quit racing. How does he swim in the pool anyway? I really never knew his pool times, he wasn't one to go to masters swimming meets. He is a great paddler, ski and board, and he rows too. I believe he is a couple years younger than me, but all the 50+ get to race together at nationals, so hope to see him this summer.

So what did you think of my IM set?? Probably the same as i feel about your free set!! HA! 100fly right now is no fun, and after the 4th lap my body was screeming to stop and take a rest..Got to Rockport texas last nite, found the pool an ST'er turned me onto, and was there with just my wife. 84 degrees inside, 45 outside, perfect conditions.

5x(4x100swim@1;30/50fl/50bk/50brst@1;00/150 IM kick@3;00)straight through, buoy only on 4th set
swims, 1;23 to 1;13/ flys-37/35/35/34/34 back's-43/42/42/41/40 brst's-45/44/43/42/41 kicks 2;45/2;41/2;38/2;35/2;41
100sd
3600SCY

ANd i just figured out i swim slower with buoy only now, so my kick has integrated well with my stroke. 2 seconds a 100 slower with same effort. Used to be the other way around.

Definitely tougher than I thought. If I didn't have a point to prove (sub 13), I might skip
doing it again. I think I thought there was a chance I might manage 12:30 :) Now that
I know better, I think I'll try to shoot for an even to negative split. I don't plan on giving
it another shot till next week, so I guess I've got some time to re-convince myself to try
for 12:30 and blow the pacing again.

The difference that you will feel in taking that out in 1:15 instead of 1:12 may be profound. Worth the price of admission most likely (the discomfort that is!).

good execution,
r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

AM: 16mi run

PM: Swim...
1000 as 150fr/50bk
8x50 @ :50 kick/swim drill/swim by 25
100 easy swim

(I stole this set from the Mathew Rose interview...I wanted to give it a go!)
20x100 @ 1:30 Descend in pairs of 100's by 2 seconds. My splits (by pair):
-1:14
-1:12
-1:10
-1:08
-1:06
-1:04
-1:02
-1:00
-:58
-:56 (the last one cracked me and was a :59)

100 Easy
16x25 @ :30
4xfast, 4xeasy, 4xFast, 4xEasy, 4xFast

500 Pull
300 Kick
200 scull

That set is ROUGH... I can honestly admit to puking a bit in my mouth near the end.

200 sw
100 k
4 x 50 off order IM @ 55
100 k
8 x 25 Fly @ 30
50 easy k
8 x 25 @ 35 Br

10 x 75 @ 1:05 av :50 (1:06/100m)

100 k
6 x 100 pull w/paddles @ 1:20
200 easy

2700 scm

---

___________________________________________
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)

Try swimming fly and eating an oreo at the same time

---

___________________________________________
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)

Longest swim since bike accident.
Shoulder feels a bit week now but not to sore. Hopefully i can make it through 24 hrs at the firehouse ;0)
500 -warmup
4 - 200's
5 - 100's
8 - 50's

---

__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

Warm up: 600 s/k/p drills every 3rd 25 (10:28)
6x50 odds 25 EZ/25 fast, evens opposite 37-39

6x100 on 1:30 in 1:17-1:19
200 pull EZ (3:08)
5x100 on 1:25 in 1:15-1:17
200 pull EZ (3:13)
4x100 kick w/fins on 1:30 in 1:14-1:16
200 pull EZ (3:10)
3x100 on 1:20 in 1:14,1:16,1:18
200 pull EZ (3:15)

3500 scy

12/9:

Un jour sans. Dead from hard swim sets Tuesday and Thursday.

1100 w/u

Straight through:
4x100 on 1:30
4x100 on 1:25
4x100 on 1:20

1:08/9/10/12/13/14/14/13/14... you get the idea

couple hundred of something

2600scy

Bleah.

---

----------------------------------
"Go yell at an M&M"

Feeling the 40% increase. No time today to put down the intervals and splits. Nothing worth noting anyway.

400 warmup
3 x 200 swim
x100 kick
x 300 pull
6x100
1x200
6x50
18x50
1x400
12x50

5200 scm

Just swimming fly is enough for me.

Catching up on posting this week so far.. have hit close to 21k yards so far in Dec.. maybe I can get some time off in Christmas week?!

Tue - 1200 scm drilling with the Missus - maybe I should change the wording there
Wed - 4000 scm Warmup Set (300m) 3 x 100 (25 easy/25 easy-moderate/50 moderate) @ 0:15 rest Main Set #1 (1800m) 4 x 400 [125 moderate @ 0:05 rest, 2 x 75 build moderate to hard @ 0:05 rest, 5 x 25 fast @ 0:05 rest] @ 6:55 200 choice Main Set #2 (1200m) 4 x [100 moderate @ 1:45, 4 x 25 hard @ 0:40, 50 easy @ 1:15] 200 drill Warmdown Set (700m) 2 x 250 easy-mod @ 4:20 200 kick
Thurs am - 1750 scm: 500 w/u 10 x 100 @ 1:45 250 choice cool
pm: 2700 lcm: 400 W/U 100 Kick 300 pull 3 x 300 :45 RI 4 x 200 :30 RI 200 Cool
Fri - 4000 scm: Warmup Set (400m) 2 x 150 easy-mod @ 2:45 100 kick Main Set #1 (2100m) 7 x [250 mod-hard or build @ 4:20, 50 easy @ 1:00] Main Set #2 (900m) 2 x [200 @ 4:00, 8 x 25 @ 0:35] 100 drill Warmdown Set (600m) 4 x [50 swim @ 0:15 rest, 4 x 25 kick @ 0:15 rest]

Back to the pool tonight, but I'm strictly using the sauna only.. well.. maybe a quick 1000... but then it would have to be 1200 to qualify for challenge cairns!

Coach threatened to have us do the 1K for time again, but then another couple
people showed up, making the lanes a bit crowded to do it. Whew. I wasn't
ready for trying it back to back days.

WU: 400 swim, 100 kick
10x50 kwf on back on 1:00
Main: 1x100 drill
1x100 fr
2x100 drill
2x100 fr
3x100 drill
3x100 fr on 2:00, fast (1:10, 1:10, 1:10)
4x100 drill
4x100 fr
6x100 fr on 2:00 1,3,5 fast 2,4,6 easy (1:10,1:10,1:10)
CD: 400 kwf

Lane mates did the 100s in IM order, so the 3x100 was on 2:00, so I did them
as "sprints". Didn't realize we were ending with some 100's fast. Ouch.

This is my second ~20K week (from closer to 10K). So when exactly does this make
me fast instead of just tired? ;)

7.4 mi run
3000 yd swim

still feeling tired.

---

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

p.s. Five swims so far this week. I swam 4 days in a row over the Thanksgiving weekend, but haven't had 5 in a row for quite awhile. Short swims yes but the frequency is 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

I was wondering exactly the same thing myself.. that said, I haven't hit the 20k/week threshold yet, so maybe that will be the magic number?

Un jour sans. Dead from hard swim sets Tuesday and Thursday.//

Ya, sooner or later it all catches up with us. Just means you will soon have a new step to hop up from though, so you got that going for you..

I got in today and was a bit tired myself, but i decided on the fly to get a 1000tt in now while I'm at least healthy. Hope to do one or two more later, but at least got one in the books for now. It was not pretty or pleasant, from a push in a pool with no lane lines..

5x100s@1;30- 1;22 to 1;15
4x100IM kick@2;00- 1;53 to 1;44
100s
1000tt- 2;30-200 6;24-500 11;39-900 12;55 finish(way to hard for the time, but sub 13 at least)
200 IM kick
12x100-2swim, 1-IM@1;45/2;00 swims- 1;20/20/19/18/15/14/13/10 IM's-1;21/20/18/17
200IM kick
100sd
3700 SCY

By the way Ken and Steve, our team for the tt is old guys rule. Perhaps we can get a sponsorship from the clothing company of the same name..

700 warm up

1900 slacker yards with flippers

6 25 sprints 4 fly, 2 breast

---

Such a Bad Runner

Pool is closed the next two days i'm here, so forced myself to go today in a driving rainstorm. I was actually sore from that 1000tt, time to hit the weights i guess;

10x100s@1;30(using 1 less stroke a lap than usual thinking about holding water and finish) 1;21 to 1;17
3x100IM kick@2;00- 1;55 to 1;47
5x100 back@1;45(1 less stroke)- 1;28/26/24/23/21
3x100IM kick@2;00- 1;52 to 1;46
5x100 breast@1;45(1 less stroke)- 1;34/33/30/27/25
3x100IM kick@2;00- 1;50 to 1;45
5x50 fly@1;00- 36/35/34/35/34
3x50IM kick@1;00- 55 to 52
200sd
3500SCY

Saving my weekend swim for tomorrow... 13 km ski this morning and will run this afternoon

---

___________________________________________
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)

12/10:

damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn

500 w/u

1000 TT for time (wall start):
1:09/1:13/1:12/1:12/1:12/1:12/?/? (9:00 @ 750)/?/? => 12:01

Like 2:58/3:00/3:02/3:01 for each 250.

My lats started getting numb around 800, really odd feeling.

---

----------------------------------
"Go yell at an M&M"

Saturday practice... Yummy!

Warmup:
3x{
300 @ 4:15 choice swim
200 @ 3:00 IM - Drill/Swim by 25
}

5x300 @ 400 Descend 1-5
--Catch up drill on the 2nd and 5th 50's

1500 as (100 kick, 200swim) with fins and paddles

4x500 @ 6:00 near race pace with the 4th, 7th, and 10th 50's Sprint

500 Easy

7,000 scy

Really nice job there Ken, and super pacing too. Next time you have to do it from a dive and then you will get that 11+ time. Ya it is brutal how hard it is to just do a stinking 1000, just 10x100 with no rest. Seems trivial, but like anything hard, the 1st couple times it gets you. worlds different from a set with even 5 seconds rest too.

Ok Steve, your turn to fill out the 1st round of the "Old guys rule" team.. I guess we have two more weeks to go into the hurt locker. I have a vegas trip starting on the 19th, so probably has to be next week late for me..

I'll be trying the TT tomorrow. I'll see if I can get someone to take splits, but I'm not counting on it. Have not swam since Thursday, should be good to go, except I did some hard running and cycling the last couple of days. (yeah, always have to have that caveat to fall back on in case it goes to crap!)

---

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

Good luck, and I'm a big supporter of the pre excuse. Running and biking, that's an oldie but a goldie...

I didn't have a lot of time left to swim after the Kona broadcast so I did 4x1000 with 90s rest.

Got into my own little "test set" today, more of a predictor for my impending 1,000 TT (in the next 10 days). Wasn't as bad as I thought, the fast repeats of my descending 300s were #3- 4:06 (2:08/1:58), and #6 was 4:12 (2:08/2:04). My guess is that I can probably break 14 minutes based on those swims -- if I can really focus through on entire 1,000 that is.

WARMUP
1 X 500 50 SWIM / 50 HL PULL
6 X 50 SWIM w/1-BEAT, DESC. 1-3 ON :55
4 X 75 25 1-ARM/25 BACKSTROKE / 25 BUILD ON :10
MAIN SET
6 X 300 DESC 1-3 on 5:00
1 X 100 EASY BACKSTROKE
DRILL DOWN
8 X 100 KICK WITH FINS, DESC. 1-4 on 1:45
1 X 300 25 F&P / 50 EASY BREATHE 2-5
Total: 4,100

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

OK!! Do you want the time or the excuses first?

ok ok.. My 1000 scy TT was 12:05
I don't have any splits, but I felt like my pacing was pretty good. A noticable slowing at 800 to 900. but hammerd home the last 100.

now the excuses:
Pool was 84. I know I would do much much better 10 deg cooler. Yep, 74 would be fine for me. I know it's not gonna be great when I don't scream when jumping in the pool.
I brought my watch to backup the pool clock - started it when the pool clock hit the top. This means, push the button, set the watch down and push off the wall to begin. Probably worth 2 or 3 seconds, don't you think?
Upon finishing, I had to get my bearings, find my watch, pick it up, push the button again. Probably worth 5 seconds or so, huh?
At 700 yards, I left a little trail of Raisin Bran and Soy milk. That's also when I had to change how I was pushing off the walls on my flip turns - my quads were cramping up, so eased up on the big push from them and relied more on using the calves to push - not as effective.
My arms felt great, though, changing from my higher cadence to a longer, stretchier stroke for 100 yds at 800.
Not sure when I can try it again. My pool will be closed until next Sunday. I suppose I could use my pool at work, but it sucks as a lap pool - having traditional home-style walls (no gutters to absorb slosh) and no wall targets making it hard to judge how close you are to the wall.

the total w/o:
500 alt swim/kick wu
1000 TT 12:05
500 alt swim kick relaxed
5x100@2:00 cruised avg 1:15
5x100 various kicks
20x50 -5@1:00/5@:50/5@45/5@40 (two breath rest)
5x100 various kicks
100 cool

4600 sc yardages

---

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

Great job Steve!! Ya, my pool was also about 84, and 77 or 78 would be my perfect temp. But we get stuck with what we got, and maybe all the stars will align one day. What i do is just wear my watch and when i need to see a split, do a weak flip turn, stop my push and just look at the watch. Probably lose a second each time, but that way i can look whenever i feel like it. After my 500 I didn't feel like it until the 900 to see how hard i would have to go to break 13, or if i even could..

I think we all have a better swim in us, maybe Ken hit his lotto ticket, that was a great swim for him. The next two weeks is just so holiday filled with garbage other than swimming, it might be tough. And don't even bother trying it in a pool without gutters, just disappoint you. I swim in a lot of those pools now, and it is definitely slower, but great for OW timing and breathing..

So there you go folks, Old guys rule have a team time in the books. 12;01, 12;05. 12;55- Ages 54, 55, 56

Damn dude - that is nice. That is going to present a big one, old guys or not, that looks right now like a contender for the overall.

regards,
r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Just wait until Bo swims his 10;15, now that is a real time for a triathlete in the off season. Of course he is only in his mid 30's, so doesn't make me feel too bad. On the other hand my teamates are not afflicted with youth like Bo, so that does make me feel bad..)-; But they are on my team, so i guess i can feel good (-;

Hmm, I'm pretty sure that doesn't beat the 12:01 I posted to your challenge yesterday...

---

----------------------------------
"Go yell at an M&M"

I think he meant for the team standings, not the individual..And i forgot to ask steve if he subtracted those seconds that he lost while his watch was on the deck or not.. If not, that puts him right around you..

No, I didn't subtract. I took my watch at "face" value.

Ken, great swim. If we could only swim together, we could probably nail this - another 10 secs or more off our times. Actually, all three of us. Monty is the best tactical swimmer I know, he'd suck our feet for 900 and then hammer us over the last 100. I'm sure he'd keep pace with us.

Ahh, if only Janet was still swimming at my pool.. she's probably in the very low 10:00 range at this time.

---

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

Those are some fast times. Nice work.

I signed up and will probably do my TT next weekend. My PR is 14:00 so I won't be coming close to low 12s, but hopefully I'll break 14 and set a new PR.

Todays workout:

60x100 on 1:40. scy.

It's cool Ken - I was referring to the team challenge. You are still top banana for now! Sorry, didn't mean to short you on the props -- that is a fat swim. I will not be there.

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I'll probably TT on Saturday and do my long XC ski workout on Sunday or later that day...

Swam 3500 SCM today trying to get some speed endurance ready for the 1000.

3 x 200 (s/p/k)
12 x 50
4 kick w/fins @ 50
4 free tempo @ 45
4 off order IM tempo @ 50

20 x 50 @40 av 34
100 easy kick
20 x 50 @ 40 (10 pull w/paddles, 10 swim with fins)
200 easy

did a tough XC inspired gym session right after... will hit the trainer late tonight...

---

___________________________________________
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)

Sounds like you are in the same place as me, the wannabe sub-14 minute club. If you are rolling out 60x100 as your workout, it ain't endurance that you lack! Good luck -- see you at the finish line.

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

First swim in 2 months so . . .
2,000 scy
Warm up, drills, 7x100's, kicks, cooldown. Not as bad as I thought.

---

Proud Member of Chris McDonald's 2018 Big Sexy Race Team "That which doesn't kill me, will only make me stronger"
Blog-Twitter-Instagram-Race Reports - 2018 Races: IM Florida 70.3, IM Raleigh 70.3, IM 70.3 World Championships - South Africa, IM North Carolina 70.3

All free? Sounds dull :-)


My workout today:
6.8 mi run, 51 minutes
3600 yds:


3 x 300 w/u kick the last lap of each
5 x 100 as s/k/dr/sw
4 x 50 on :50
4 x 100 on 1:30 (1:25s)
4 x 150 on 2:15 (1:59-2:00 for all)
4 x 100 on 1:30 (1:17, 1:17, 1:19, 1:16) - pleased there
4 x 50 on :50 eaaaasy
400 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

Felt better today...

400 warmup
8x50 @ 50
6x150 @ 2:15
25, 50, 75, 100, 125, 150, 175, 200 -- alt stroke, free
8x50 kick

2875 scm

6 mile run after

(considering a mini-taper in expectation at another go at that 1000TT prior to a week skiing vacation)

12/12:

900 w/u

3x (150 on 2:15, 2x75 on 1:10, 150 on 2:15, 3x50 on 1:00

75s: 48/49
50s: 31s (last :29)

2800scy

---

----------------------------------
"Go yell at an M&M"

Ken that looks like a really cool set, and you were laying down some pretty nice times. Holding 29s, huh? 11:45 should be no problem!

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Alas, I was holding :31s, and hit :29 on the final one.

---

----------------------------------
"Go yell at an M&M"

Well, that makes me feel better! Funny thing, I have a buddy who is a middle school teacher, and I told him he needed to tighten his game up if he wanted to win the "Public School Teachers" division based on your 12:01. He just emailed me that he thinks he can go 11:45. Game on. I will be purloining your set and combining it with another this evening -- I cam hoping to hit 35 on the fast 50s...

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I'm not a teacher, either.

---

----------------------------------
"Go yell at an M&M"

Huh? I coulda sworn that you said something about being a teacher... mustabeen some other dude. I guess I just assumed that anyone who is swimming fast in their 50s must have summers off!

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

My wife is a teacher; I'm a software developer. The funny thing is that when she has summers off, I have more time, but do less swimming (who wants to be stuck in a pool in the summer?).

---

----------------------------------
"Go yell at an M&M"

Funny, my buddy takes off swimming entirely during the summer (when he's off) in favour of hiking, biking and gardening.

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Yep, all free. I actually enjoyed the workout. I want to do 100x100 on 1:40 so this was kind of a test set to see if I stand a chance. It was easier than expected so I guess my increased swim volume is paying off.

Upped my swim from 2 weekly swims to 4-5 weekly swims and finally seeing some progress. Want to get faster for the 800m. Any better way to perform these sets would be appreciated.

I'm thinking maybe less rest for my sets? I was thinking my 200 times would be a bit slower.

Today's workout



550 wu
400 kick
5x100 ( 50 drill/50 swim) :15 RI
50 easy
5x200 @ 3:50 ( 3:18-3:20 ) - Surprised how consistent the times were.
100 kick
50 easy
5x100 @ 1:50 (1:31, 1:33, 1:35, 1:35, 1:33 )
50 easy

3200 scm

5x200 @ 2:50 ( 2:18-2:20 ) - Surprised how consistent the times were.
100 kick
50 easy
5x100 @ 1:50 (1:31, 1:33, 1:35, 1:35, 1:33 ) //

Something does not seem right here, you do 200SCM on the 2;50 holding 2;18's or so, and then what should be a higher rest set of 100's, but you only hold about 1;33?? Did you do the 100's breastroke or something? I cannot figure out if you are really fast, or just bad at writing down splits. If you can hold 1;09 pace for 200's, what are you doing doing 1;33's for 100's on longer rest?? If all this is accurate, i can tell you real quick how to get faster, DO YOU 100's like 100's!!!! That set of 5 should be like 1;05's or better based on your 200 times..

Back in the water today. 2200 m

300 wu
4x100 paddles, 30'
10x100 on 2:00
6x50 easy, 30'
200 cd

Good swim for me. First time I've been able to hold a 2min send off on my 100's. It's progress.

You're correct. I'm bad at writing down splits. I can't go 1:09 all out 100m. I wrote them down wrong. It's 3:18 not 2:18.

The 200s were on 3:50 coming in at 3:18-3:20. I wasn't really thinking when I logged it was was just concentrating on the last number.

So 200's in 3;18 on the 3;50 and not 2;50 obviously. That makes sense now. I would tighten up the rest a bit on the 200's to 2;40 once in awhile, and do the 100's on 2;00, but try and hold sub 1;30's there. Mixes it up a bit, more endurance on one set and more speed on the other. Pretty much the basic tenants of training to swim faster, just with 100s of minor variations. WIth those cheater times, you were going to be in the running for top 5 in the 1000tt we are doing around here. WIth your real times, you are in with us 55+ dudes... (-;

Thanks for the tips.

Also, I'd be happy to be swimming with some of the 55+ dudes here.

That might be a little tough... I'll have a go at it

---

___________________________________________
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)

I figure I'll be somewhere at the back of the 55+ and proud to be doggy paddling there too! any particular day for the 1kTT or just whenever I don't feel like poo? :D

Easy recovery 1200 scm last night after a hard turbo

This morning's paddling:
600 w/u
5 x 200IM (25fy,25fr,50bk,50br,50fr) :30RI (I havent done IM's for so long, started OK about 3:30 and slowly deteriorated to about 3:50 - really want ot get some fly endurance though)
100 kick
3 x 200IM fr.bk.br.fr
200 cool

6x300, 3x100, 4x50 - 40:10, right shoulder between upper biceps and triceps felt sore and a little off. Must have tweaked it right around the second 300 because it started hurting there. Was a long swim........ Going to ice a bit at work.

---

__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

(at my request, the group was commanded to actually swim fast(er))

12/13:

400 w/u
4x50 on :45

12x50 on 2:00, descend each three (:31/:29-30/28s)

8x75 on 1:15 (:51/51/50/50/49/49/57/47)

Funny how slow a :51 feels after doing a :28/50.

2100scy

---

----------------------------------
"Go yell at an M&M"

AdamG1980 - The 1k swim (if you're talking about the Dark Star) just needs to be done by December 24th.

For me, today was loathsome. Bit some rhymes off klehner, and my buddy Grant from Apex Coaching, the whole was much worse than the sum of the parts! I can say this, "perfect stroke" is friggin annoying. While perfection is not attainable, I most certainly have learned cues for my own stroke that make it more effective, but it is hard as hell to do it when you are ostensibly "recovering" between harder efforts. But if it were easy, I suppose duathletes would be doing it:

WARMUP
1 X 300 PULL/KICK/SWIM
6 X 25 F&P, DESC. STROKES 1-3 :10 REST
6 X 25 1-ARM, DESC. STROKES 1-3 :10 REST
4 X 100 PULL, BREATHE 2-3 D. 1-4 :15 REST
MAIN SET
3x [
1 X 150 on 2:30 PERFECT STROKE
2 X 75 on 1:15 1,000 PACE
1 X 150 on 2:30 PERFECT STROKE
3 X 50 on :45 1,000 PACE
]
WARMDOWN
1 X 200 KICK / SWIM
Total: 3,000

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

What's this "1,000 PACE" crap? The 75s and 50s are 75 and 50 pace.

Beginners. Sheesh.

---

----------------------------------
"Go yell at an M&M"

HS, are you enjoying your bike too much?? I am ahead in yardages...

run: 8 mi (with 20 x 400 alt 6:31, 8:00 pace)
swim: 2400 yds mostly easy with 10 x 100 on 1:30
hip exercises, stretch, foam roll

---

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 dunno? I read somewhere on BT that I should be doing pace work? :)

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Yeah, when you are doing 1000s you can do 1000 pace work. When you are doing 50s and 75s, you do 50 and 75 pace work.

:-)

---

----------------------------------
"Go yell at an M&M"

I just find it hard to focus on "pace" while also whimpering, hoping for an injury, or watching for the lifeguard to clear the pool because of lightning or feces.

r.b.

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Not even cycling - raining here. Been getting some running in, but nowhere near your distances. Wish I could, and maybe a break from swimming and more running will get me there, as long as my back holds up. Pool will open back up Sunday and I plan to tackle the 1000 TT again. I'm curious what I'll lose (or gain) with this week away from swimming. I might "cheat" and get into the pool here at work this week, we'll see how it goes. No set plans... never!

---

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

I have swum every weekday (M-F) this month :-)

3.7 mi run, legs felt fine, but thought I'd get in the pool, then run more (and thus score more sessionage ;-)
2000 yds (main set 6 x 150 on 2:30 best average, held 1:53s)
lifted
too tired to do more

---

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

Supposedly a Zone 2 day...

1 hour spin class -- all sprinting and yelling (little zone 2)
6 mile run easy -- that is more like it!

300 warmup
100 kick
8x25 underwater dolphin kick all out. Plenty of rest. (A take stock set. Stock down.)
8x200@3:00 working on speed technique issues -- turns, streamlining, kicking, breathing with less head turn, etc...

The last set was just terrible. I couldn't go slow enough or easy enough when working on all those issues. I've decided to swim in some meets here this spring and need to work on my technique -- a lot. I go faster with better technique, but it also takes me out of zone 2. Good walls alone can take me out of zone 2 at this point. I stopped on like 3 of the 200s. Need to be ready for Friday.

Trying to make up a bit of volume due to travel Mon/Tue.

Pre-masters: 200 easy, 1000 kick, 200 easy
WU: 400 fr, 400 kick, 8x25 sc, 100 easy
Main: 5x200 pull, concentrating on various keys, on 3:10
4x50 - 25easy :05 rest, 25 sprint on 1:00
4x75 - 50easy :05 rest, 25 sprint on 1:25
4x100 -75easy :05 rest, 25 sprint on 1:45
4x125 -100easy :05 rest, 25 sprint on 2:00
CD: 12x25 sc, 200 fr

5400 SCY

Best times I've come in on 100s @ 2:00. Still a long way to go but making improvements,.

3250 scm



500 wu
400 kick
50 breast
5x100 ( 50 swim/ 50 drill ) :15 RI
5x100 w/ paddles :15 RI ( 1:35 - 1:38 )
10x50 @ :55 ( :42 - :47 ) went out a little too hard
50 breast
100 kick
50 breast
5x100 @ 2:00 ( 1:28, 1:28, 1:29, 1:31, 1:32 )
100 cd

I ran this AM. Underdressed for the temperature and so my fingers were aching cold. No noon w/o today as we have our annual xmas luncheon and white elephant (sigh) gift exchange. So, my year of great training is falling apart this final month. It has been a great year, where I've really ramped it up and it has shown with good racing results - my first podium in a 70.3, some key 1st places and a few other podium results. Hope the old body holds up for more next year.

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

Did a 25k trail run on Saturday (4th place), camped before and after. Strained my ankle a bit trying to break a piece of wood for the fire which is screwing up my kick. Fought my way through the Masters workout this am.

Warmup: missed part, did about 200 free, 500 various strokes/drills w/fins

Main:
3 x (50 fly/50 bk, 100 fr, 50 bk/50 br, 100 fr, 50 br/50 fr, 100 fr) on 1:30/100; middle round with fins on 1:20/100
4 x (75 as 1 breath/2breath/3 breaths, 25 fast, 25 fly/25 fr/25 bk/25 fr/25 br/25 fr/50 k)
800 pull as 75 DPS/25 strong

100 easy

4600 scy

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__________________________

Oh yeah!

Just got back from texas, 13 hour travel day yesterday, missed connections, ect. ect..Besides missing the past 3 days swimming, a boatload of excuses.. And i get to the pool, and it is set up LCM, of which i have not swam in about 10 years..Plowed through this one;

8x200swim@3;30- 3;15/10/08/07/07/06/02/3;00
4x100IM kick@2;30
7x200pull@3;13- 3;00/2;58/2;54/2;52/2;50/2;47/2;45
3x100 kick@2;30
300 IM swim down
4000LCM

Hey duffman, when you gonna do that 1000tt? You and i seem to have almost the same workout times, but you got me a bit on the free sets. Expect to see about a 12;20 or so out of you..

Well, uhhh, Duffman is looking for an excuse...I normally swim w/Masters here which limits my ability to do something like a 1000 free. I can also blame this ankle issue which is kinda screwing up my kick/timing. I can go to the gym, pretty nice pool but no gutter. Someone said that makes a difference, I've always felt a hair slower there but I figured it was the lack of motivation/draft. 12:20 might be a touch ambitious, perhaps tapered. I did a 6:07 500 a few months ago although I had run that morning if memory serves. I'll plan on trying it Sunday if I'm not too hung over (weekend party plans).

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__________________________

Oh yeah!

Hey Robert, how about posting up the results so far for your 1000tt. I cannot find any results on your site, so maybe a listing with ST handles, age, sex, time, and any splits if they included them. Give us something to shoot for in the final days here.

Good idea Monty - I will post these by Saturday AM if not sooner.

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

How about shooting for the fastest you can go...

Intrinsic motivation and all.

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----------------------------------
"Go yell at an M&M"

Since i dont get to swim with folks in the lane anymore, this is the best i can come up with. I already have you lapping me at the 925, I just need someone that is 1 lap ahead, so that i get to virtual draft off them..Don't worry about me, you got that old man steve going head to head with you. Personally i would have given him his watch seconds, but he is one of those too honorable guys. The perfect guy to pull a tri swim, doesn't care about the barnacle attached to his feet, just goes balls to the wall to the end, and takes his 2nd place swim in stride with good humor..Hope we can all race together out of the virtual world someday..

200 sw
100 k
100 sw
300 k
4 x 50@ 55 off order I'M
20 x 25 fly @ 30
100 easy
8 x 25 free @ 30
50 easy

6 x 100 @ 1:15 av 1:08
150 easy

100 fly strong (push) 1:05
200 easy

2800 scm

1000 tt loomin large

what's the suit rule for this TT... ?

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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, since no rules were stated in the announcement, we can technically say it is wide open. For me, it will be pure old school polyester trunks (cause old dudes loves them some polyester). Safe to assume that it is not wetsuit legal though.

BTW - the incentive time list is an awesome idea, I just had a late registration by a serious contender... perhaps a sub 10:30 threat short course yards?

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Geez, when this looked like it was just finding freestyle folks, I thought I had a chance. Now that
we've invited the big boys to play, I'm toast. Can't we have a division specifically designed to allow
me to win? I could be king of the people who suck badly enough that they are willing to try to
learn to swim online ;) I suspect that you'll tell me that there are actually sub 11 minute
folks who took FF, killing that dream as well.

Fraid so, but that's OK - don't forget there are some random "door prizes" too... besides, you still have 9 days to get faster! Also, you can recruit two fast buddies and make a relay. RealAlbertan, you, and any dude wearing a pair of Umbro's and a snorkeling mask could probably get on the podium in the team competition. :)

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Perhaps you could lobby for a "best dressed" division...that should do it. I jest...I jest!

Seems better than just depending on "random" prizes. Pretty sad when my best chance to win
something is pure chance :( Unfortunately, the type of "suit" Jos A Bank makes doesn't work well
in a pool.