Craptastic swim to kick off the month

2050 SCY. Ab strain, sports hernia, or whatever else the doc wants to finally say I have is killing my swim. I got an ultrasound yesterday and am now waiting for the dreaded call.

w/u
500 descending by 200,200,100
m/s
1000 straight with core shorts
300 descending
w/d
100 kick
100 back/free x 50

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Missed it. Run and swim were yesterday, and again tomorrow. Today 2 hour bike ride.

I bailed on my swim this morning. Got home late after going to a show with my wife and when the alarm went off at 4:20 my brain said "no freaking way".

Bright and early, in the water at 5AM:

500ez
fins on 10x50 on :50 1-2 kick, 3-4 drill, 5-6 flutter/dolphin on back by 25, 7-8 drill, 9-10 dolphin on back
fins off
6x(2x100 fast and smooth on 2:00/1:30, 100ez pull/paddles on 2:00)
Fast and smooth averaged 1:12-:13, trying to stay relaxed and move fast - did these on an easy interval due to race this weekend
4x25 hard kick with board
2x50 overkick with paddles on :50 (:30, :29)
300ez pull

3300 scy

Also did an easy 45' on the trainer before lunch (had a half day at school!)

---

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

Saw that Jamie Patrick was swimming 30,000 yards in 8 hours straight in an Endless Pool yesterday.

He's training for a continuous 78 miler around the Bahamas. http://www.thelongswim.com/#!the-swim/c1ktj

---

----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

"Fun Friday" with my masters group, which tends to mean "Dumb Stuff Friday". Main sets today were 6 x 100 yd back stroke on 1:20. I didn't make it. I could've made 1:25, but missed the interval at No. 4. Didn't feel like I was breathing too hard, just couldn't go any faster. And then some silly drafting set.

I have swum 100% of the days in May. (Vs. 43% of April)

1200m w/u
pre-set 16 x25m (drill, swim, by 25)

3x sets of:

25m fly
50m fly+back by 25
75m fly+back+br by 25
100m IM
100m IM
75 back+br+fr by 25
50 br+fr by 25
15 fr by 25

c/d to 4,000m

tigerchik wrote:

8.5 mi run and 2300 yards easy for me. MAYDAY!!!

Hahaha Nice – MAY the chlorine be with you.

Pool doesn't open until after I have to be at work every other Friday. But, I got a nice little run in the AM. I had a followup appointment with my surgeon and my spinal fusion device is doing its job... well... swimmingly!
I got back to work into for a quick dip in the sloshbucket:
1000s (6:29/6:23) 12:52
5x100 various kicks
1500 sc yardages

---

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

Nice :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

Swam in open water for the first time this year... was purty cold! But only really my head. Stupidly I only wore a single silicon cap. I think the water was about 15C or 59F. Next weekend first sprint tri in probably similar temps. Debating getting a neoprene cap for under the race cap, or do the fishes here think that just double capping will be enough?

Today, day before a race, mostly very easy.

500ez
Fins on 600 kds by 50
20x25 pull on :25 build
2x50 fast on 1:30 (:31, :30)
100ez pull cd
1800scy

I'm also planning on doing a quick spin and a short run (maybe 20' of each).

---

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

I'd wear a neoprene cap. Also, wear ear plugs - that helps in cold water 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

Doubling up latex caps has always worked for me, just as well if not better than neoprene, even in the infamous March 2013 Escape from Alcatraz where the water was about 50F. I put one cap on while setting up transition, so by the time I jump in my scalp is nice & warm. Note that silicone caps are more slippery, so tend to slip off more easily when double layered.

800 wu @ 12:00
8x25 mid pool sprints w/ turn @ :30
40x50s w/ paddles (16 every 4th fast @ :45, 12 every 3rd @ :50, etc), held 27-29 on fast, 35 on cruises
200 ez @ 4:00
40x25 @ :30 [10x(ez back, fly drill, ez free, fast fly)], :14 on the fast flys
75 fly w/ fins sprint (:39)
125 cd
4,400 scy total

Thanks for the replies. I thought silicone was thicker than latex and therefore warmer? I will admit I didn't even know there were different material caps, but I have tried to read up on them since the epic brain freeze this morning. I will say this, I am generally not a person that gets a head thats too warm, meaning I'd rather be too warm than not warm enough. Just recently got a new helmet that apparently vents alot better than my old one and sheez, can't ride without a cap for a while now, or at least until it gets above 15C... So I'll get the neoprene and look like an old school bomber pilot during the race ;)

Watch those neoprene caps with a split chin strap with Velcro. You'll rub the crap out of your chin underside. Will not feel good in your first post race shower and a few more days. DeSoto makes a nice all neoprene cap that rubs no more than a wetsuit. I've never had a problem with it.

Ocean swim for me today. No wetsuit needed as the water varied from a balmy 63 down to 60ish.
I got in one loop of 2 miles and got out, only to see fellow OW swim buddies about to enter, so I went back in with them and got the remainder of 1.4 miles - a shorter loop. I pushed the pace up on this lap - good training for a local 2.4 miler in two weeks.

3.4 miles in 1:33

---

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

My pool is finally long course! After a few days off recovering from USMS short course nationals, and then getting the pool back to 50m, I'm back at it.

May 1: 4500m
Main set: 8x50, 4x100, 2x200 and 400 @1:30/100
I was faster /100 during the 200 and 400 than the 50s, 100s.

Today: 6200m
Mix

Nationals report: 2nd in the mile, 4th 200 fly, 9th 500 free. The last 100 of my mile was faster than my last 100 of my 500. My stroke becomes unglued when I try to swim faster. Diesel-only.

SCY
21 x 150 on 2:05
28 x 150 on 2:05 pull
21 x 150 on 2:10 (Not feeling great)
100 ez

10600
Longest swim since 1991.

Had a junior elite draft legal race today! Water was 61F, so wetsuit legal.

750M Swim, 10:40 - This was bad. First time in open water this year, and I swam zig zags. My dad said I easily swam 50M too much. Got out of the water close to the back.
T1 - Got the wetsuit off with a small struggle, got out on the bike in one piece.
20k Bike (12.4mi), 30:50 - Speed was about 24.1mph, no aerobars. I rode hard to catch some people, but ended up doing the majority of the work because if I didn't , we lost time. Happy-ish with this. The course was extremely technical (4x5k laps, 7 sharp turns per lap, one 180 degree turn each lap). I did surprisingly well with it given that I have only ridden outside once this year (my other race).
T2 - No complaints.
5k Run, 18:28 - Picked off a few more people, 20th best run split. I'm happy with this since I haven't had ideal run training since November.
Overall: 40/75 in my first DL race, 6th tri ever, against the best kids in USA and Canada.

Takeaways: Better open water skills are a necessity. Although I took 2 minutes off my 750split from fall, I could have been in a large and pack with the extra minute gained by swimming straight. Would have made a difference of about 15-20 spots in my finish place. The bike was a blast.

---

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

Nice work! Where was the race? A kid I often share the pool with did the CAMTRI Junior Elite race in Mexico today but I don't see any results from that that match your times so obviously not that one. :)

you're speedy!

40 mi bike yesterday
9.5 mi run and 2500 yd swim today

4 x 125 kick the last length of each
4 x 200 kick the last 50 of each
4 x 250 kick the last length of each (one of these in backstroke)
100 breast
100 sidestroke c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Thanks! (You and TC)

It was the USAT Junior Elite race in Richmond. It's the same level of competition as continental cups, if you go by the points table for placing at either race. Pretty good competition, every High Performance team came, as well as part of the Canadian junior team.

It was my first DL race, and I really enjoyed it!! The cycling is a lot of fun.

I have a 25 yard, single lane lap pool in my new apartment complex, so I managed 1750 yesterday for the first swim since October. Too short for a warmup, so went 500 in 6:40 with first 100 at 1:07. 500 pull on 8:00 with paddles and buoy, keeping it stretched and relaxed, then 5x100 on 1:35, coming in at 1:12-1:18. 250 pull C/D.

No endurance yet and my form falls apart pretty quickly after the first couple 100's. Also, no lines on a single lane makes for very choppy water after a couple minutes. But it's a 30 sec walk to the pool now, so no excuses.

Official splits are in!! My run split was 17:48. Apparently the prelim splits had T2 included in the run.

Now that, I can be happy with!

---

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

Oh, to be young. Great times!
Another day in the ocean. This time with big surf! Some as big as double overhead! Still 60ish, but was a lot of fun. I was first to swim around a rock that if not timed just right, probably end up on it as the waves surged around it while breaking. Exhilarating!
About 2 miles.

---

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

Today,


500 warmup
600 straight
300 alt kick and drill
6 x 100 @ 1:25
300 alt kick and drill
600 straight
200 warmdown

3100 lcm

300 choice
6x50 descend 1-3, 4-6 on 60s
300 long and strong with 30s rest
6x300 with 20s rest as:
odds - 50 fast, 200 T pace, 50 fast
evens - descend by 100
300 choice
50 all out
50 ez


3100 SCM


300s were all in the 3:55-3:57 range. Managed to do a 28.xx for the 50 all out, I was hoping to just get it under 30 so I'll take it!

My 40 minute morning:
500s 6:20
5x100 various kicks
[200/150/100/50/50/100/150/200]
2:27/1:48/1:11/:34/:32/1:07/1:46/2:20
200 cool

2200 sc yardages

---

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

500 warmup
200 kick
10 x 50 @ :50
4 x 150 @ 2:15 -- breathing by 50 (3,5,&7)
5 x 125 @ 2:00 -- every nth length hard until the final one and that one was all hard
4 x 100 @ 1:15 -- just make them
200 warmdown

3000 scm

Monday morning, 5AM the day after a race:
500ez
Fins on 500 50dr/50stroke
2x200pull on 3:00
100pull/paddles on 3:00
400pull on 6:00
200pull/paddles on 3:00
(Repeat that)
Then another round of 2x200 pull and 200paddles on 3:00
2x50 hard kick
4x25 burst
100ez
4300scy

Felt stiff today so I swam to loosen up. Also, I'm bitter about yesterday's swim ;) I will lift later today.

---

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

8.5 mi run
2200 yd swim

5 x 100 on 1:30
5 x 200 on 3:00
7 x 100 as kick, fast, easy, fast, kick, easy, easy

Did.Not.Want.To.Get.Out. Shame I have to show up at work

---

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

Psych sheets are out for Nationals. http://www.cmsc2015.com/...015%20v3_english.pdf

Imma gettin thumped...

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Getting back into the swing of the swim things this week. Still no call yet from my doc on the result of the utrasound.

SCY 3000

w/u
300 descending x 100
2 x 100 paddles
m/s
All with core shorts
400,300,200,100
100,200,300,400
w/d
500 easy

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

I am shaved after a race from yesterday. Swam fast because of it:

Monday is my sprint day. I typically do some fast 50's but I mixed it up today for fun:

1100 warm up

50 kick down / swim back on :50
25 Fly on :30

Repeated 8 times. Went :38/:39 on the 50s and :17 on the fly.

100 warm down.

1800...

Taperish, fairly easy practice.

Set 1
3x25 fast
75 ez
2x25 fast
100 Ez
2x25 fast
100 ez

Set 2
4x50@50 800 pace (35's)
300 ez
4x50 @ 1:10 - 200 pace (31, 31,30,31)
300 ez

Total 2500m

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Aerobic Monday - 6,000 scy total

1,000 wu various
40x50 cruise pace @ :45 (:34-5)
100 IM @ 2:00
20x100 paddles cruise pace @ 1:20 (1:08-9)
16x50 kick w/ fins @ :45 every 4th fast (:28-30)
100 cd

Imma gettin thumped...

Don't you mean pumped?

Nope. Thumped. There be some fast dudes going to Nats.

I am pumped as well, but mostly because it's a nice vacation to Montreal. I'm going to try and get to Schwartz's for a smoked meat sandwich, which I haven't had in at least 10 years. Hit a few bars after swimming is done for the day, should be fun.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Can Americans go to Canadian Nats?

4850scm Swim
2x(300 swim, 20x 25 fly on :30)
16x 50 band pull on :45
75 ez
50 fast off the blocks :29.xx
25 ez
20x 100 on 1:50 5 hard 1 ez, 4 hard 1 ez, 3 hard 1 ez, 1 hard 1 ez
Averaged around 1:10-1:11 for the hard 100s
300 pull breath 3-5-7 by 50;s

Track workout
15 wu
8x 400 @ 5k pace with 200 jog on a 400m grass loop
held about 3:30 per km
10x kenyan crosses holding 3:00 per km for the crosses
15 cd

Schwartz's is good. If you happen to be on Crescent St and want an awesome burger there is a place called Burger Bar - it's my "must go" place when I'm there now.

Yup. I didn't notice anyone who is obviously American on the psych sheets for this year, but last year when Nats were in Windsor, Ontario a few guys from Michigan (including Christian Vanderkaay) hopped across the border. They haven't picked a host for 2016 yet (my guess is that Nationals will be out West next year)

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Swam 7x1000 scm + 100m = 7100m to get ready for the Great Chesapeake Bay Swim. At least it was a gorgeous day outside. I wore a speedo and apparently got a wedgie and missed some spots with sunscreen, so I have a sunburned ass for the first time in my life.

That just reminded me of high school swim team. Not sunburn, but day after day of swimming in sun, you get that speedo tan. But our suits were green and white stripes. The sun could penetrate the white, so we had striped tanned butts.

Just another morning in the overheated chlorine bucket:

1050s 13:34 - yep, one lap too many
9x100 hybrid nonstop as 25k/50s/25k br/bk|fr/br|bk/fr
100 in 1:04
200 s/k cool

2250 sc yardages

---

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

3 mi bike to work, 8.5 mi run, 3000 yd swim

4 x 125 kick the last length of each w/u
3 x 500 on 8:00 desc 6:47, 6:27, 6:19
8 x 125 kick the last length of each 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

And this is why I'm crap in the pool currently. Yesterday:

500 ez @ 6:45
10x50 on :45 (33-36)
200 ez @ 2:45

1200 scy. Gotta find more time. 20 min swim sessions don't seem to be as useful as 20 min runs.

Probably still better than me! But, I'm working on it..

Morning 5/5
500ez
fins on 5x100 odds kick evens drill
fins off
Main Set
40x50 on :50 16 every 4th fast etc etc
Fast was :34ish, cruise was :40, mixed in some pulling for the second half of each round
2x50 hard kick
2x50 overkick with paddles
100ez
3300scy

Then went to school, then came home and did 75mins on the trainer while studying AP stats, then did a 20min/3mile easy brick run, then some PT. Busy day!

---

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

the countdown swim. Swim as many FULL lengths as you can ( of any stroke ). Then wait for the next "go" . Once you can no longer make the interval at the previous yardage, you go 25 SCY shorter.

2:05
2:00
1:55
1:50
1:45
1:40
1:35
1:30
1:25
1:20
1:15
1:10

Be tough of be a slacker. How deep will you go into the pain cave? It is your choice.

---

Such a Bad Runner

Can you explain how that works a bit more? I'm probably being dense but I don't get it.

Did a set like that back in school - for example start with 200 @ 2:05, 200 @ 2:00, miss the 200 @ 1:55 so then do 175 @ 1:55, 175 @ 1:50, etc. Whatever version, it's always horrific.

Shorter swim before Tuesday track workout:
1,000 wu various
3x(6x50 fast @ :50 + 4x100 pull @ 1:15 + 2x50 ez @ 1:00). 30-31s on the 50s, 1:05s on the 100s.
3,400 scy total

What I did ... freestyle

150 at 1:50 and got a 15 sec rest ... left at 2:05
150 at 1:52 and got an 8 sec rest ... left at 2:00 Etcetera
125
125
125
100
100
75
75
75
50
50

total 1200 SCY over about 20 mins.

You can make it as challenging as you wish.

---

Such a Bad Runner

Another morning in the pool. Really love my ocean swims. Wish I could do that every day.

ladder[500/400/300/200/100] w/100k between
6:21/4:54/3:38/2:18/1:07
3x[100IM/50k] 1:24/1:19/1:17
50 cool

2500 sc yardages

---

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

Good one this morning before school:
500ez
Fins on 500 drill/stroke
Fins off
Main Set (done as pull/pull/swim, desc 1-3)
3x400 on 6:00 (5:35, 5:33, 5:25)
3x300 on 4:30 (4:15, 4:08, 4:00)
3x200 on 3:00 (2:45, 2:43, 2:38)
3x100 on 1:30 (1:20, 1:20, 1:15)
Then did
4x25 kick
100 free overkick fast (1:09)
4x25 kick
100 free overkick fast (1:08)

100ez IM cd for 4500scy

I also have to run and lift later! I really liked this main set, I hadn't done it before. Went by pretty quickly, which usually doesn't happen on distance sets!

---

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

90 min stairmaster (babying achilles tendon)
3100 yd swim.

1000 w/u
100 kick
10 x 100 on 1:30
100 kick
400 swim
100 kick
300 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 taper day.

2500m mostly easy with fast 25s and broken 50's interspersed throughout.

Finished up with a fast 50 fly. 30 flat from a push :-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Standard boring aerobic day - 5,000 scy total.

1,000 warmup various
13x300 @ 4:00 w/ paddles (averaged 3:30)
100 easy cooldown

Short morning swim before school (trainer ride happening after school):

1200wu various
Main Set:
8x50 fast on :60
400 pull/paddles
6x50 fast on :60
300pull/paddles
4x50 fast on :60
200pull/paddles
2x50 fast on :60
100pull/paddles
100cd

Goal was to hold :33-:35 on fast, without straining (trying to stay smooth). Originally wanted to do :32-:33, but I was tired and it just wasn't happening.

---

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

Has anyone ever had anterior serratus pain? Feels like rib pain and is not too fun. Took a spill on my bike about 10 days ago and was fine until about a week ago. Did 2 swim workouts with no pain and then something flared up on the third swim. Any help would be appreciated.

---

https://twitter.com/mungub

Coming back slowly:

800 W/U
5x100 on 1:35 (1:11-1:18) Short of planned 10 due to time constraints - Kid's daycare fines you for being late.
100 kick
4x50 on :45 (31-36) Cut short of planed 6 since I was tired.
400 C/D

2000 SCY

We're having 'Employee Appreciation' Luncheon today. All the top level managers, CEO, VPs, etc. are catering lunch to us working dogs. They're actually manning the BBQ out in the back, by the pool (but it's raining this morning). So, I won't be able to get a lunch workout in. To compensate, I went long in my morning swim and therefore, late to work. So fire me!

1050s 13:46 (miscounted again!!!?!?!)
50br k
10x100@1:20 1:10~1:14
4x100@2:00 alt bk/br
100IM 1:21
4x100 as 25k/50s/25k alt br/bk

3000 sc yardages

---

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

The interesting portions of today's workout were:

500 back stroke - who keeps a time for something like this? Not I...
3x100 pull descending: 1:08, 1:05, 1:02 - happy with that last one!
3x100 back descending: 1:20, 1:16, 1:13
1x100 free fast: 1:08 - not happy with that one, though. Blech.
1x100 back fast: 1:12 - not too bad

And a bunch of other piddly stuff.

Hi Fishies!

Non-fishie here to crash the party. I am assuming this thread goes with the monthly swim challenges?

I have been joining the swim challenges every month since the beginning of the year but not even coming close to the yardage until last month.
My goal this year is to really improve my swim!

This month - I am going for the yardage goal! So you fishies, need to keep me going!

I am working through a yet undiagnosed injury to my calf/peroneal tendon that is causing some nerve issues and the only thing I can do right now is swim.
So swim it is! My swim needs a ton of work so swimming almost everyday will help the swim issues and hopefully keep some aerobic conditioning while we figure out what is going on and how best to deal with it. Been swimming 2-3K scy/day which consists of repeats in the 25-200yd range - as many as I can squeeze in/as fast as I can go in the hour I have before work. Sometimes I play with pull/paddles/band, sometimes just band and sim shorts, but mostly just swim repeats int he 50-200 range. Have gotten noticeably faster/smoother over the past two months - but I have a LOONNNG way to go to be even close to you fishies!

Racing has started, and, of course I am majorly bummed that I can't be on the start line - but the May challenge will keep me motivated and hopefully distracted from being too bummed about not racing. I am focusing on swimming hard now to improve a weakness for long term racing success.

Thanks for hosting the challenge and posting your workouts - you all will definitely keep me motivated!

Sorry to hear about the injury but good on you for working on your swim!

Wednesday's swim was:
300 choice
200 pull paddles optional with 15s rest
4x50 build on 60s
6x300 as {
4x25 fast on 45s (:14-:15)
50 kick with 15s rest (~:60+)
100 T pace with 10s rest (1:17-1:18)
50 all out on 2:00} (all :30 except #5 was a :31)
300 choice


2700 SCM
---
This morning was:

300 choice
4x25 all out on 60s (~:13s)
4x50 build on 60s (:37 down to :33)
30x50 on 1:01 (always back by the top)
100 ez
6 x 100 pull on 1:30 coming in on 1:13-1:14
200 choice

3000 SCM
For the 30 x 50 I started out doing :36 for the first 5 or 6 then dropped to :35 until about #20 then dropped to :34 for a few and then whatever I needed to do to make the time. Last one was a :30.

Nice job working on your swim!! The gains you'll make will pay dividends down the line.

This AM, aerobic and strength:
1200wu various
Main Set (done as pull, paddles, pull, paddles)
4x400 desc on 6:00 (5:35-5:21)
4x200 desc on 3:00 (2:45-2:37)
4x100 desc on 1:30 (1:22-1:15)
4x50 desc on :45 (:40-:36)
100ez cd

4300scy

I will lift later and maybe run.

---

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

500 warmup
5 x 100 IM
20 x 150 on 2:00 averaging 1:47
8 x 200 on 3:00 averaging 2:15
100 easy
5700 scy

Solid swim there. Felt good to get back in the pool the last few days. After an easy 2k yesterday, tested out the rib a little more this morning. Long course for fast Friday but went easier.

WU - 400fr, 300 buoy, 200fr, 100 10k/3strk, 4x100
MS - 400, 200ez, 2x200, 100ez, 3x100, 100ez

3200 LCM

---

https://twitter.com/mungub

Did a little ows with the neoprene cap, thanks for the tip on getting an all neoprene one, the thing was tight as is, chafing would have sucked. But I was comfortably warm and the swim was a good moral boost for tomorrow, first race of the season!

Suffering from allergies, so I missed the masters workout but still made it to a pool. I did a simple workout alone...

300 swim
200 kick

30 x 50 @1:00 best average

100 warmdown

2100 scm

Glad it works for you. I've heard that the long standing rumor that you lose half your heat through your head is crap. But, considering most of the rest of your body is insulated, your head certainly would be where the heat escapes from.

Nearly 6 mile run followed by 4100 yards in the pool:
1000s
5x100 various kicks
10x100@1:45 alt IM/Fr. 1:24~1:10
5x100 various kicks
5x200@3:00 2:30~2:20
100k cool

Finally surpassed 200 miles in FLOG

---

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

I was short on time, and thought id be short on motivation, but:

600 warm-up
15x100 @1:35, holding 1:11-:12
200 kick
6x50 @ :55, holding :34-:35
100 kick
500 snorkel as 200 swim, 50 kick x 2
50 easy

3250 long course meters

Repeat of Friday's practice (I mean I did the workout again on Saturday. I'm not just repeating it here so people see it.)

300 swim warmup
200 kick warmup

30 x 50 @ 1:00 best average

100 warmdown

2100 scm

Friday's workout, simple and long

8 x 500

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Not trying to one up you here, I promise ;)

Saturday morning, solo:

11x500 on 7:30
1 and 2 warmup
fins on 3 and 4 were mix of kick/drill/swim
fins off, did the next 6 as pull, paddles, swim neg split (my swim ones were 6:35 and 6:30)
11 was easy pull
then 100ez cd for 5600scy

Saturday afternoon, on the trainer:
2.5 hr ride with some tempo
very easy 3 mile/20min transition run

All in all a pretty good day, and a good way to begin a new swim focus - 25k this week!

---

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

I was gonna ocean swim this AM. Nobody showed up and I didn't feel right about swimming alone, although I have in the past. Went back home and jogged to the pool, swam, and jogged back.

ladder w/100k between
[500/400/300/200/100]
6:31/4:54/3:42/2:19/1:04
20x50@1:00 alt bk/br/fr
10x50 alt br/bk dolphin kick
100 cool

3600 sc yardages
2.6 miles jog

---

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

biked to pool, swam and biked home -bit windy, Houston humidity now at summer levels(95%), but still at spring temps with highs in 80's,

1000 wu
10 x 200 alt IM/fr @3:15/3:00 (~3:02/2:43)
100k
5x50 @1:00 (:32-:35)
50k

3400scy
22mi

---

------------------------------------------------------------
some days you're the windshield some days the bug

Provincials today. 5 events, total 300m. I don't have the exact times yet but roughly...

50 fly 28.2
50 free 26.8
50 breast 39 low. (I was just happy to get under 40, I'm a terrible breaststroker)
100IM 1:07.7
50 back (immediately following the 100iM, I just swam it for the team points) 34 something - just cruised it though.

Provincial record for 45-49 in all but the breaststroke. I was kinda expecting the fly, free and back, but I didn't think I'd break the IM record. That was a nice bonus.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Congrats!

I fell off the swim wagon... 9.5 mi run and 30 min stair master Thursday; 8.5 mi run Friday; 40 mi bike today

---

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

Great times, congrats on the records!

Impressive! Nice work!

Ran yesterday 7.5 miles, bumped into my sister half way into the run - down at the beach. No ocean swims this weekend as we had a bit of rain... in California.. can you believe it? And, the runoff raised the bacteria count to unhealthy. Surfers were out, though.

This AM:
1000s 12:41
5x100 various kicks
10x100@1:45 alt IM/fr

2500 sc yardages

---

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

300 choice
6x50 descend 1-3, 4-6 on 60s
300 long and strong with 30s rest
5x400 with 30s rest as
100 fast/200 steady/100 fast
300 choice


The 400s were 5:06, 5:09, 5:09, 5:09 and 5:07. Felt pretty good, I feel like I'm finally getting into tri swim shape - still working on swimmer swim shape...

Winning? Records? You promised us that you'd get thumped! Seriously, congrats on the meet. It's required to bask in the glory of a good meet.

I think he's planning on getting thumped at Nationals. :)

LCM pool this AM...

300 warmup
300 kick
200 free
4x150 @ 2:20
6 x 100 @ 1:45 25m kick, 25m stroke

All one set, no rest in between:

4 x 50 @ :50
4 x 50 @ :40
4 x 50 @ :45
4 x 50 @ :40

100 warmdown

Really nice times, Jason. I just can't believe you didn't throw in a 400, 800, 1500... I mean, anyone can go fast for 50 meters. That IM is pretty cool tho.

I have just traveled for three weeks straight, and fell off the swim wagon. I did manage to get more running in than ever. I am struggling to swim a 1:22 pace. Yikes. I worked out x15.2 swims of 4,000m workouts and i'll be back on my FLOG pace - that's three weeks of a lot of swimming, and five weeks to IM70.3 Victoria!

This am:
1400 w/u

12 x 75 (50p+25s, 25s+50k)
ladder on the 1:30 pace:
100p
200s
300p
400s
400p
300s
200p
100s

250 c/d for 4,550scm

---

________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

getting back into the swim scene after years off. 500m yesterday almost killed me, yikes.

boy do I have a long way to go.

---

the world's still turning? >>>>>>> the world's still turning

Nice swims!!

I didn't swim sunday, drove my sister to a race early in the morning then did a 60 mile ride when I got home.

This morning, trying to match last weeks numbers (25k was a big week for me!)
800 ez
fins on 400 drill/swim
fins off
2x200 pull
200 paddles
400 pull
200paddles
2x200pull
200paddles
400 pull
200 paddles
2x200 pull
200 paddles
(all on 3:00, pull was 2:43-2:45 for 200s and 5:30 for 400s, paddles were under 2:40)
200ez cd for 4400 scy

---

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

9.5 mi run, 600 yd swim (all the time I had), 3 mi bike to work

felt so good to be back in the pool after 3 (maybe 4) days out

---

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

No Sunday morning long run as it was Mother's Day and we had 10" of fresh spring snow, so I went into this morning fresh and ready.

3000 SCY

w/u
500 descending x 200,200,100
m/s
4 x 100 with core shorts, I'm liking these!
Ladder set (300,200,100,100,200,300)
4 x 100 paddles, felt cooked and these were off by a few sec
w/d
500 ascending x 100,200,200

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Dear Mr/Mrs/Ms: Your FishTwitch membership is in jeopardy! We value your membership and would not want to lose you. To assure your genuine interest in remaining a member, please do a workout of 5,000 yards or more within one week of receiving this notice. DON'T LET YOUR MEMBERSHIP EXPIRE!
Sincerely,
The FishTwitch BOD

---

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

This mornings session, next race Mauritius ITU Conti Cup on 7th/June

800m Easy Free
8x50m 25 Polo/25 Free (first 4 with freestyler paddles)

MS
8x50m Build to Max on 60s
8x25m Max on 60s
400m Paddles Easy
400m Free Easy
8x50m Build to Max
8x25m Max

8x75m 25m Hard/75m easy (alternating when the 25m hard was)

CD
400m Paddles
400m Free
200m Back/Free

FWIW

then it was 60m easy run, 100m ride with 6x7m hill repeats (1 easy, 1 SE), then another 60m run. Looking forward to the taper in a few weeks ;-)

---

__________________________________________________
http://twitter.com/willrc91 --- instragram.com/willrc91

Yeah, provincials was fun! It's such a compressed format, and I wanted to swim 5 events for the team points, that I was essentially forced into swimming 50's. 2nd overall in the 50 fly, and 100IM, 4th in the 50 free, not sure about the others. Won my AG in everything, although in the back and breast that wasn't hard. All I had to do was not get dq'd.

I get to swim outside all this week, which is nice. Back in Bermuda for a few days on family duties. Just heading to the new national sports centre pool now for a swim. Yesterday took my wife snorkelling, water was a bit rough for her, so I bodysurfed for 45 minutes instead.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Nice swimming. It would be great if you'd post your swimming here, I'd love to see what ITU guys are doing as I'm trying to improve my swimming as well.

Quick swim this AM:
500ez
500 fins 100k/50dr
40x50 on :50 first 16every 4th faster and so on (faster was :35 or better)
4x25 hard kick
4x25 all out free burst with paddles
100ez
3300scy

I'll also bike and run later for about 2hrs. After that it's AP Stats studying for my exam tomorrow.

---

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

Back to my Tuesday 2000

2000s 25:19
5x100 various kicks
100s cool

2600 sc yardages

---

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

600 yards of slackerdom... also 5.45 mi run and 35 min stairmaster

---

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

me too, but for me was about my total workout!

500 wu
400,300,200,100 left nearest top or bottom
5x100k @ 2:00 (~1:45-49)
200k cd

2200 scy
pm 1hr spin class

---

------------------------------------------------------------
some days you're the windshield some days the bug

8 mi run, 3200 yd swim

500 w/u
100 kick
20 x 100 on 1:30
100 kick, 200 stroke, 100 kick, 200 free 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

That's more like it, TC. Welcome back!

I got in:
ladder down
[500/400/300/200/100] w/100k between
3x100 bk/br/fr


2300 sc yardages


I need to chill now for my 2.4 mile OW race this weekend. Chill it will be as the water is hovering at 60.

---

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

300 choice
200 pull paddles optional with 15s rest
4x50 build on 60s
3x600 build 1-3 with 30s rest as
200 ez/200 moderate/200 t pace
10 x 50, 6 on :50, 4 on :45
300 choice

600s were 7:59, 8:01 and 8:00 with rough 200 splits of 2:45, 2:40 and 2:35.

Nothing too exciting but it seemed to go by quickly.

Finally got the results of my recent ultrasound, it's a hernia. Next up surgery consult. Damn.

This morning's swim, 3000 SCY

w/u
500 descending x 200,200,100
m/s
10 x 100 (5 strong side, 5 weak side)
1000 straight moderate effort
w/d
500 ascending x 100,200,200

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

sorry to hear :-(

---

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

Haven't been able to post due to no internet:

5/12 was 3300 scy with 40x50 on :50 main set, and a 75'ride/30'run brick
5/13 was 4600 scy with a descending ladder, and a 7mi/50 min easy run and core

This morning, 5/14, was some faster stuff:
8x50 hard
400pull
6x50 hard
300pull
4x50 hard
200pull
2x50 hard
100pull

total of 3300scy with warmup and cooldown. Legs were tired, fast was supposed to be long/smooth, holding form. I was around :32-:33 on each. I'll be riding and maybe running later.

---

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

 
400 warmup
200 kick warmup
10 x 50 @ :50 stroke down/free back
8 x 100 free @ 1:30
16 x 25 IM order @ :30 (fast)
4 x 50 IM order @ 1:00 (fast)
4 x 150 pull @ 2:05
200 warmdown

3300 scm

That's a lot of work!

My AM:
1000s 12:44
5x100@1:50 alt bk/br
6x150 as 50k+100s 1:14~1:07
100 cool

2500 sc yardages

---

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

AM Swim Wednesday:

4 x 400's kick on back every 4th on 6:10
16 x 100's on 1:30 but every 4th on 1:20, descend 1-4 . Basically went 1:20, 1:17. 1:14, 1:10 all 4 times through.

In the PM I did a 2 hour bike run brick. Bike was at 65% of FTP for 80 minutes and the first two miles of the run were in 12:10.

Woke up late and sore. Swam this morning and it was bad.

95 min on the stairmaster, 1800 yd swim (3 x 500 swim/100 kick)

sooooo 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

300 choice
200 pull w/ paddles
6 x 50 desc 1-3, 4-6 on :60
20 x 100 on 1:30
300 CD

3100 SCM

Started out the 100s coming in on 1:16 then around #7 they started being 1:15. Held that for the rest with 3 of the last 7 being 1:14.

1000 SCY straight and easy. First race of the year tomorrow. Water temp is 56 degrees and forecast air temp for Saturday is 50-ish at race time. I'm cold just thinking about it.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

9.5 mi run, 2000 yd swim

500 w/u
6 x 100 fast (50 kick easy after each) 1:09.5, 1:09, the rest 1:10s
600 c/d as 200 back, 200 free, 200 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

Was leaving the home last night to walk the dog and thought I saw an issue with my lap pool. Once I got closer, I discovered it hadn't sprung a leak, but had sprung a palm. Might be taking a couple days off:
[URL=http://s378.photobucket.com/...loads/image.jpg.html][/url]

Whoa! You gots speed! Nice 100s
I did nothing today. My ow race for tomorrow was cancelled because the rain raised the bacteria levels. But, there's a race at a nearby lake I might do. We'll see.

---

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

Hopefully that'll be a quick fix! Should just be a matter of pulling out the tree and cleaning, unless the tree was heavy enough to crack the mold.

Friday AM, 800 breakdown, mixed in paddles and buoy as well:
800ez
2x400 fins kick/drill
4x200 on 3:00 desc 1-4
8x100 on 1:30 desc 1-4, 5-8 1:20-1:13
16x50 on :50 hold :35-:37
32x25 on :25 hold mid :16 to :18
200ez cd for 5000scy

Saturday AM:
4x400 on 6:00 various stuff warming up
4x400 pull on 6:00 desc 5:35-5:20
2x400 on 6:00 under 5:20
10x50 pull/paddles on :45 breath control
100ez cd for 4600scy

Also going to bike and hopefully run today!

---

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

Thanks. Sorry about the race, but I know you all need the rain :-)

6000 yd swim for me!

500 w/u
4 x 100 on 1:30
400 swim
100 kick
3 x 100 on 1:25
3 x 100 on 1:20
300 easy
100 kick
2 x [2 x 100 on 1:15 + 200 easy]
5 x 100 on 1:30
100 kick
5 x 100 on 1:25
2 x [200 easy + 2 x 100 on 1:20]
100 back, 200 kick
500 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

Wow, just wanted to give thumbs up& congrats- that is fast! Breaststroke isn't too shabby either. Any thoughts to pulling that out to or challenging at longer distances?

---

Training Tweets: https://twitter.com/Jagersport_com
FM Sports: http://fluidmotionsports.com

biked to the pool, swam and rode home the long way,

1000 wu
5x500 pwb, swim,kick,pwb,swim
200IM cd

3700scy
28mi

turned out to be a nice day today, IMTX folks lucked out!
relatively cool and breezy for Houston

---

------------------------------------------------------------
some days you're the windshield some days the bug

I decided to head over to the lake for the 2 mile race. A lot of people there with the cancelled ocean swim! It's a mass start with both 1 & 2 mile swimmers together. A bit crazy and lots of battling for space for a couple hundred yards, then the pool jockeys started falling off. I got on some feet for the first loop (and I suspected who it was, but then decided it couldn't be George because I've double-lapped him in a 1650 pool race.) I figured this guy was doing only one lap but, no, he reached shore and ran around the pylon and re entered for the 2-mile. I pushed hard to beat him to the first buoy, hoping to break him, but he stayed right with me. With some 500 to go, my stomach hurt as I dug deep – as far as I could tell, I was leading the 2-mile. I came out of the water with a 3 or 4 length lead. He came out and , holy crap, it was George! Well, some young guy, in a wetsuit did a 42 something while I was 45:15. So, second place, but no wetsuit and, well, geezer, too! George is a thin rail and he wore a shorty wetsuit. I believe, with his body type, he gets tremendous advantage with the suit. Who knows, I might have won if I wore one. The water was 74 deg. (the ocean is 60).

500 w/u
2 miles

---

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

Well done! As far as I'm concerned, they should split the results into no wetsuit and wetsuit categories.

---

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

Nicely done! I agree they should split the results.

I mainly swim the 100 to 400 distances, just did 50's at provincials because there isn't a lot of time between events.

At nationals now.
Day 1 - no swims, skipped the 1500 (travel day)
Day 2 - 200 free 2:07.7 (5th) and 50 free 26.2 (6th). My times would have placed higher in every other AG, even the young guys. Lot of fast dudes in the 45-49's right now.

Day 3 is tomorrow. 400 free in the am, 100 free in the afternoon.

Day 4 I have 100 fly and 800 free.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

There's no awards or recognition of any kind at that event. They don't post results.
Ride 22.7 miles in 1:15 and followed with 3100 in the pool
500s
5x100 various kicks
10x100@1:30 1:14~1:09
5x100 as 25k/50s/25k bk/br
10x50@:50 ~:35-:32
100k cool

3100 sc yardages

---

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

It is so nice getting rest between events, completely different from our normal meets. 4:32 for the 400m and 57.6 in the 100. Winner of the 400 went 4:11 in the 45-49's

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

First OWS of the year yesterday. Not far .5 mile, 56 degrees, finished the swim in 11 minutes and suffered through forzen feet on the bike and numb feet on the run. Lovin early season races.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Hah! Isn't that fun.. the frozen feet bit. I had that at Oceanside 70.3 years ago. My feet finally thawed some half way through the run. At that point, I wished they had stayed frozen... man did they start hurting!

Got caught up discussing Amgen this AM which shortened my swim:
1000s 12:50
2x100 various kicks
100IM
5min BSing
4x100IM@2:00
3x100 various kicks
100s cool

2100 sc yardages

---

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

8 mi run on the track yesterday, stopping every lap to watch the baby bunny that was eating grass right beside the track, and 5 mi on the bike doing errands.
8 mi on the treadmill this morning + 3100 yd siwm

500 swim
4 x 125 kick the first length of each
400 swim
4 x 125 kick the first 50 of each
300 swim
4 x 125 kick the first length of each
200 swim
100 back
200 sidestroke :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

Final day today of nationals.

1:00.8 in the 100m fly, 9:34 in the 800. I didn't have anyone counting laps for me in the 800, after 400 I had no idea where I was. Just swam until I heard the bell. Silver in the fly, bronze in the 800.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Yesterday (Monday): 4500scy with 15x200 main set, also lifted some weights in the evening

Today (Tuesday): 3300scy with 40x50 main set, planning on a bike/run later

---

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

forgive the novice question and I hope this is the right thread. when someone is at a 1:30 pace, is that assuming it's over a certain distance at a certain effort? I assume it doesn't mean all out for 100m, so probably more along the lines of an average pace for 1500-2000m?

---

the world's still turning? >>>>>>> the world's still turning

Well done!

8 mi run, 1800 yd swim

main set 4 x [100 stroke + 100 free + 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

I'm really a novice as well, relative to the folks here!

When someone is swimming on a 1:30 base interval, that includes rest. So if I do 10x100 on 1:30, and I swim 1:15 for each repeat, then I get :15 rest each time. Or, if I do 15x200 on 3:00 and I swim each 200 in 2:40, I get :20 rest each time.

I'm not sure if there's a rule of thumb for choosing an interval in terms of what distance you could hold that pace for. I could swim 1:30 pace all day, with a pretty small amount fatigue, so that's the interval I use for distance sets. I use a slower interval for speed work and a faster interval for ambitious distance sets.

---

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

Wow, nice!
If I did a 100m fly, well, it wouldn't be 100m. They'd have to drag my limp body out of the pool, probably before 75 was done. I'm 10:14 scm 800. Your time is smoking!

No swim today because a lifeguard didn't show up in time. They can't open the pool unless two guards are there.
I did get in a solid, short bike ride at lunch, though.

---

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

Great swims Jason!

This morning was:
300 choice
6x50 descend 1-3, 4-6 on 60s
2x200 pull
20x100 with 5s rest as
1-5 ez
6-10 moderate
11-18 threshold
19-20 fast
300 choice

3300 SCM


Did the first 5 on 1:30 coming in 1:22-1:23, then 5 on 1:25 coming in 1:19. Last 10 were on 1:20 coming in on 1:15 (couple of 1:16s). Last two were 1:12s. I don't remember the last time I did 10x100 on 1:20 so it felt good to pull that off.

I wasn't in any kind of hurry this morning but for some odd reason decided to skip a warm up/down and hit the gas.

3000 SCY

2 x 400 buoy descending
3 x 300 1 @ 400 pace, 2-3 descending
4 x 200 1-2 @ 300 pace, 3-4 descending
5 x 100 1-3 @ 200 pace, 4-5 descending.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Yay, we had enough guards this AM!

1000s 12:58
5x100 various kicks
9x100[bk/br@2:00&fr@1:30]
100 cool

2500 sc yardages

---

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

8 mi run, 1800 yd very easy 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

This AM: 10x400 on 6:00. Felt alright.

My right shoulder has developed a slightly painful snapping/popping sensation in the front. Anybody got any tips on shoulder issues? I'm also going to check out my form, I think my recovery on the right is not good and is stressing the joint. It's a straight arm recovery, and I don't rotate well to that side to begin with. I'll have to work on that!

---

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

Mine does that on the left side. I have to keep the recovery pretty wide, watch that I don't lift my elbow too high.

Watch how much pull and paddle work you are doing too. It gets worse with too many pull sets.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

That makes sense. I'll work on rotating, less pull sets, and hope for the best! Thanks for the input.

---

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

Everyone is different, but I've noticed that for me and some others, two stroke flaws will lead to shoulder pain & clicking, especially when using paddles too much.
1. Crossing over the midline during any part of the stroke, especially the catch.
2. Hands enter the water thumb-side first, which puts more stress on the rotator cuff, instead of a flatter hand position.

Using paddles with faulty technique can make things worse really quickly, though when used carefully paddles can help correct these flaws. For me personally, the Finis 'Freestyler' paddles (yellow ones with the fin on the bottom) reinforce a flatter hand entry and make it virtually impossible to cross the midline.

Also make sure you're properly warming up the little stabilizer muscles around the rotator cuff before you get in. I learned a good one from some Olympic Trials-level guys just a few weeks ago: hold a tennis ball against a wall straight in front of you and roll around in different directions. Simple but pretty effective.

Tough IM set today.

800 warmup
8x25 IM order @ :30

100 free @ 1:20 (1:10)
200 alt 100 IM/100 free @ 2:40 (2:28)
300 free @ 4:00 (3:26)
400 alt 100 IM/100 free @ 5:20 (4:58)
500 free @ 6:40 (5:45)
600 alt 100 IM/100 free @ 8:00 (7:28)
600 kick w/ fins @ 8:00 (7:15)
500 free @ 6:40 (5:40)
400 alt 100 IM/100 free @ 5:20 (5:02)
300 free @ 4:00 (3:24)
200 alt 100 IM/100 free @ 2:40 (2:25)
100 free @ 1:20 (1:03)
200 ez
5400 scy total, demolished afterward.

Thanks for the tips! I'll improve my form and try using the ball!

---

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

That tennis ball exercise is a good one. Google for other internal/external shoulder rotation exercises. I like to do them with a resistance band. DO NOT DO THEM WITH A WEIGHT OVER ONE OR TWO POUNDS.

Is the side that hurts the one you sleep on? When I have shoulder issues (and for me it's the R one that gets cranky sometimes), sleeping on my right side makes it worse.

I have also found that a wide recovery helps prevent it - and the other thing for me, which is somewhat counter-intuitive, is the harder I swim, the less my shoulders hurt (in a bad way). If I swim too slowly/easily, my form breaks down. So you probably have some threshold of "too slow" at which your form changes.

Anyway, 4000 yards + 1 hr on the trainer + 3 mi bike to work

4 x [100 swim/50 drill] w/u
4 x 75 fr/bk/fr on 1:20
400 on 6:00 (4:58)
2 x 300 on 4:30 (3:42, 3:38)
4 x 200 on 3:00 easy/fast (2:25s)
4 x 100 on 1:30 easy/fast (1:10, 1:13)
6 x [100 swim/50 drill]
200 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I'll start doing the rotation exercises!

I'll check if it feels better or worse at higher speeds. The idea of form breaking down makes total sense. I'm planning on switching to a sprinter-type training program soon, since higher volume doesn't seem to be in the cards when I fit in the bike and run as well. Hopefully the reduced volume but overall intensity increase will help me improve my form since I won't be doing much slow swimming.

I took today out of the pool to focus on doing some shoulder PT, and I also did some good running and biking:

AM Run before school: easy 4mi + some hill sprints for 4.5mi total
PM Bike after school: 2hrs on the trainer with 2x20' big gear hill climb simulations

Aaaaand lots and lots of PT, for my shoulder and the ones I've been doing anyways for my hips.

Back to the pool tomorrow to figure this out!

---

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

Nothing on me hurts at the moment, but I did not swim today. Just didn't feel like it... so there!

I did go in the gym at lunch and w/u on treadmill for a mile, then stationary bike intervals. Followed that with my core routines my PT taught me.

---

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

Back in the water today - did some extensive warming up of the shoulders beforehand and felt decent! Also worked on avoiding thumb-first entry, which I was definitely doing before. That helped alleviate some stress as well.

400/400/200/100 spks
Fins on 5x100 various drills
Fins off 10x50 stroke Alt drill and swim
32x50 on :50 3 fast/1 easy, held :34s on fast
4x100 easy pull cooldown on 1:40
4100scy

Going to do some lifting, shoulder PT, and maybe some riding later!

---

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

3300 yards or so at master's practice. Snuck back under 1:05 for a fast 100 free for the first time in a while. The rest was not very memorable, but happy to be sneaking back towards the big double-O.

Yay, my Friday off and made a solid workout day out of withy sister. We biked much of the Orange County Triathlon bike course - turned around due to rain - 18 miles. Followed that immediately with a 6 mile run on the Tri course, which is a super tough, hilly route. Got home and did some home stuff for an hour or so then headed to the pool:
1000s 12:45
5x100 various kicks
10x100 alt IM@1:45/fr@1:30
3x100 bk/br kick
200 s/k cool
3000 sc yardages

---

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

Saturday AM:

400/300/200/100 spks
6x100 drill/swim by 50
fins on 8x50 dolphin on :55 all :42ish
5x100 fast on 2:00 all 1:07-1:09
100ez
10x50 fast on :60 all :32-:33
100ez
10x50 pull strong on :50
400cd various
4100scy

Also going to do a brick later

---

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

today 1500 m OWS: 20:14 min. New PR.
I' m a very happy (old) man!

Almost 2 mile ocean swim this AM. Beautiful conditions... sunny sky, but with some big white fluffy clouds. The water was 63 and up - spots of warmer water. Maybe that's where the whales pee, I don't know. Was really pleasant. I didn't even get the shivers afterwards!

---

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

Sunday: No swim, did a 2.5 hr trainer ride and a super easy 30min/4mile transition run.

Monday AM: Back at it, pool closes at 1:30 today for the holiday so I went early to get it over (probably ate a bit too much BBQ and dessert yesterday!)

Had a good swim regardless!
400/300/200/100 spks wu
4x100 drill/swim
Main Set
2x
15x50 (5 on :55, 5 on :50, 5 on :45) hold :35 or better
300 pull negative split on 5:30 (went 4:10 and 4:03)
then
fins on for 8x50 underwater on :55
100ez cd

4000scy, and going to lift weights later!!

---

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

This month I'm trying to keep up with you guys and gals. I'm based in Kurdistan where the hotel pool is 21.3m. The pool maintenance is not great so it seems more often than not lately, the pool is closed. I get workouts in when I can. Today's in between meetings workout was:

426 warmup swim
4x85s breathing every 3rd stroke
2x42s focusing on distance per stroke
6x213s with 30s recoveries

Friday: 9.5 mi run, 10 min stairmaster
Saturday: off
Sunday: 9.5 mi run, 1.5 mi walk
Monday: 8 mi run, 2100 yd swim

nothing special, sore from the tiniest bit of lifting with 2 lb and 5 lb weights yesterday, hee hee
4 x [100 swim + 50 drill + 100 swim + 50 kick]
4 x 200 on 3:15
100 kick c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

About 2.6 miles in the ocean today. Average water temp 62 with spots maybe 65 or more, but other spots were a shocker and maybe 55! We swam through a crack in the rocks, where you carefully time it to go with the surge. Only wide enough for one swimmer and you have to pay attention or be bashed into the rock. It's bout 15 yards long. Really awesome and fun!

---

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

I swam in the Ozark Open Water Swim in Arkansas today. I warmed up by checking to see I'd be ok without a wetsuit in 66+/- degrees. It was, plus I decided try to be as tough as the Channel swimmer and the older teens in the field. 51:38 or so for the 4000m swim. Not bad for 43.

Equipment: $60 finis technical (swim-specific) jammers, latex race cap and $4 smoke-colored Swedish goggles.

That's a really impressive time! Nice one!

Back to the pool this AM (boy, the ocean was so nice over the weekend!)

4x200s/50k@4:00
5x100@2:00 alt k/IM
10x50 alt bk/br@1:00&fr@:50
500s 6:13


2500 sc yardsages

---

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

Swam last night, after warmup it was a whole bunch of 150's for a total of 3000m (mixture of free, drill, kick, IM)

I just hung out at the back of the lane, swimming slow. I'm not planning on doing anything hard for the next month or so, just easy swimming. It's been a long season. I'm planning on bringing my running gear to work tomorrow, start running at lunch.

As an interesting tidbit, on the Canadian Masters Swimming website (mymsc.ca) there is an option to let you look at your ranking in your AG by year or all-time. It isn't updated for my swims yet, but my 100 fly from Nationals will rank me 5th in the 45-49's, right behind Olympic Gold Medalist Alex Baumann!

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Awesome swims all around man. Good job. Sub 1:00 fly next year?

---

Formerly TriBrad02

Hopefully, if all goes well. The guy who won swam a 59.2, next year I think it will take a 58-mid to win it, which I'd like to do. There are some "easy" technical things I can do better, like my start, and it didn't help that I didn't put my goggles on properly. They felt fine on the blocks, and didn't leak, but they sat funny on my face. Once I dove in I had no depth perception, couldn't see the walls properly. Glided into at least one turn and the finish.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

That's a great swim!

Tuesday AM Swim:
1000wu various stuff
2x800 on 12:00 long and smooth, negative split (11:05, 10:44)
8x50 on :50 same deal held :36ish
8x50 easy pull cooldown
3400scy, didn't want to push much as I wanted to have a good afternoon workout

Tuesday PM Brick:
70min/25mi bike (trainer), did 4x5' very hard with 5' recoveries
2 miles hard run (10:52, splits were 5:45 and 5:07 decided to open it up a bit. IN TRAINERS man I need to find an open 5k to race)
1.2mi easy cd jog to hit 20mins total running

Good day for me, as a whole!

---

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

1800m tonight.

200 warmup, then 8 x (100 kick, 100 drill) all at very easy pace. Worked my talking muscles more than my swim muscles :)

Also got 2 free bottles of homemade wine (a green apple Riesling and another one).

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

This AM:
10x100@1:30 1:16~1:08
5x100 various kicks
500s 6:00
4x100 as 25k/50s/25k alt bk/br
100s cool


2500 sc yardages

---

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

This morning:
300 choice
6x50 descend 1-3, 4-6 on 60s
200 pull with 30s rest
200 long, strong and technical with 30s rest
6x300 at moderate to comfortably hard, 30s rest.
300 choice


Decent swim. 300s of 4:02, 4:00, 4:00, 3:58, 3:58 and 3:57


Monday morning:

300 choice
200 pull paddles optional with 15s rest
6x50 descend 1-3, 4-6 on 60s
4x500 as
{50 kick hard with 5s rest
50 swim fast with 5s rest
200 moderate with 5s rest
150 t pace with 5s rest
50 ez with 30s rest}
300 choice

I had done a hard bike race the day before and felt very flat in the water, paces of everything was off by 3-5s/100.

Nice!

didn't swim yesterday; 8 mi run and 12 min on the stairmaster before an 8 am meeting.
8 mi run and 2800 yds today

100
50 kick
200
50 kick
300
50 kick
4 x 100 fast on 1:35 ("fast" as in "trying to go fast")
50 kick
500 2nd and 4th 100s back
50 kick
6 x 100 as 25 fly/75 free
50 kick
400 goofing around c/d (kicking, skulling, sidestroke)

---

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

So far, a 5k bike ride this morning and about a 5k run at lunch. The run felt better than I was expecting (first time running in probably 2 years). My back felt OK, legs aren't used to the impact yet but aerobically I had no issues. Never short of breath, even picked up the pace at the end. I don't want to over do anything though.

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Wednesday AM:
1000wu various stuff
40x50
4x25 hard kick
4x25 burst free
100ez
3300scy

Also going to get in a good run and some weights this afternoon.

---

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

Last night I did a pretty hard dryland circuit of weights and other exercises, as well as an easy 4 miler (29:00) here in the obnoxious VA heat. This morning I was feeling a bit stiff and took it easy in the pool.

1000various wu
Main Set (1:30 base, odds were pull, evens were swim)
4x200
4x150
4x100
4x50
then a long cooldown/technique set of
(with fins) 8x75 on 1:15 as 25 dolphin, 25 drill, 25 swim trying to find perfect form
total of 3600 scy, planning on biking and running later

---

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

Hammered a short bike ride yesterday and PRd the loop. That same energy carried over into my swim this AM:

1000s 12:39
10x100 alt k/IM - IMs in 1:24~1:18 range
5x100 as 25k/50s/25k alt bk/br/fr

2500 sc yardages

---

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

8.5 mi run, 2000 yd swim

5 x [150 swim + 50 kick]
500 w/ the odd 100s stroke
6 x 50 alt kick swim by 50
200 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

First time posting my swim workout! Planning on using this to help me stay accountable! =)

400 w/Fins
400 Fins/Kickboard
400 Pull
4x100 @ 1:40
8x25 w/Kickboard

((8x25 @ 30
4x100 @ 1:40
x2))

200 EZ

This morning's swim:

300 choice
200 pull paddles optional with 15s rest
4x50 build on 60s
8x25 all out on 60s
40x50 on 45s
1-16 every 4th fast
17-28 every 3rd fast
29-36 every 2nd fast
37-40 all fast
300 choice


3100 SCM


Non fast 50s were almost all :38 and the fast were almost all :33. Happy to not slow down in the last set of fast, I tend to lose 1-2s during that when I do this set.

Still gotta try that 50 set, but haven't been in the pool much lately.

this AM, biked ~17 mi to the pool,
500 wu
6x200 @ 3:00, desc x3, 2:39-2:34
100k @ 2
10x100 @ 1:30, 5 pwb, 5 swim (~1:15-1:19)
100k @ 2
200IM cd

fast ride home.
3100scy
32 mi
big fruit smoothy

---

------------------------------------------------------------
some days you're the windshield some days the bug

yesterday 9.5 mi run and 500 yd swim in an outdoor pool (I was short on time, unfortunately)
today 8 mi run and 1800 yd swim (12 x [100 swim + 50 kick or drill])

total for the month = 48,500 yds = 1,564 yd/day average.

---

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

Wow TC. Lots of running lately. Are you planning any races? A half or full marathon?

Yesterday, I swam 3.5 miles in the ocean and felt great. I chased a leopard shark around and then watched three Dolphins swim near us. Water was about 65. Today, a 2 mile swim. My swim partner from yesterday did a 6 miles swim! Prepped my bike for next week's race (Orange County Oly distance Tri) and bought some new shoes – Saucony Zealots. Will give them a good test tomorrow.

---

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

Keep forgetting to post my workouts! Some catching up:

Friday, 5/29: 4000scy with fast stuff, an easy 30min spin to flush the legs, and about an hour of weights/core
Saturday, 5/30 (this was a painful day):
1000 various wu
5x100 drill/swim
10x50 fast on :50, range :32-:34
500 paddles (6:40)
5x50 all out on :50 with paddles/fins (:26-:28)
250 paddles (3:15)
300ez pull cd for 3300scy (swam the main set straight through with no extra rest! made the 500 and 250 suck)

then a 90' trainer ride with 4x(3', 1.5', .5') @ 20k TT effort and a 30' transition run to finish me off

Sunday, 5/31:
3hr ride (62mi) with 2x20' tempo (5' easy in between). Did the 2x20' in the final hour to make it hurt and keep me focused.
20' of core stuff and shoulder exercises

I am tired!!!!! Racing next Sunday, probably won't taper too much, just two easier days friday/saturday. Distance is 500y open water swim, 15mi bike, and 5k run. I'm hoping for an overall podium, one of my junior elite friends won it overall last year with an all-around dominant race, and I think I can do it this year! Weather is always hot - typically 100ish degrees on the run, no shade.

---

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

I might run a 1/2 in a few weeks.

super cool about the wildlife!

---

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