No swim today

60 minutes on the trainer this morning, hill repeat simulation ( 6 x 5:00)

4 mile easy run over lunch in 31:17. Bit like playing hopscotch trying to get through the unshoveled sidewalks and shaded side streets.

---

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

Good start to the month:
Pyramid 500/400/300/200/100/100/200/300/400/500
5x100 various kicks
5x100IM@2:00
500 s/k cool
4500 sc yardages


followed up with a short afternoon head clearing run of 3.45 miles in 30 minutes

---

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

12/1, kicking off the month strong!

Morning 90min trainer ride w/8x2 minutes, 8x1 minute, 4x30 seconds all with equal recoveries

Evening Swim:
5x300 swim, pull, kick, drill, build RI:15
10x50 build on :50 (avg 37.5)
10x100 kick/fins - odds free on 1:30, evens fly on 1:45
2x150 on 2:30 (1:48/1:51)
2x100 on 1:45 (1:12/1:13)
5x100 pull/paddles smooth on 1:35
Total 4000scy

---

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

Finally don't feel like a blob in the pool, only took a month.

all SCM
200 SKIPS (forgot to start the watch on one of them, never run it on the kick)

5*200 Descend with paddles and buoy, somehow perfectly descended by 3s per.
2:52, 1:49, 1:46, 1:43, 1:40

Kicked around a bit for WD, someone was waiting on the lane, so I got in the hot tub ;-)

I dunno if this will work?
https://connect.garmin.com/...n/activity/972308078

---

Superfly Coaching
http://www.superflycoaching.com/eric

IL PIRATA VI GUARDA

I'm no fish but I love these threads as a way to get criticized and ridiculed for my terrible speed/sets! Here was my December 1st workout

GOALS: RHYTHMIC BREATHING, KICK FORM, PACING

[WARMUP]
1X50M F.STYLE EASY 3-5 BREATHING 20 SEC REST
1X100M F.STYLE EASY 3-5 BREATHING 15 SEC REST
[MAINSET]
1X100M F.STYLE PULL BUOY @ 1:50/100M 3-5 BREATHING 20 SEC REST
1X200M F.STYLE PULL BUOY @ 1:45/100M 3-5 BREATHING 15 SEC REST
1X400M F.STYLE PULL BUOY @1:40/100M 3-5 BREATHING 10 SEC REST
1X50M KICK Z2 15 SEC REST
1X100M KICK Z3 15 SEC REST
1X200M KICK Z2/Z4 15 SEC REST
5X100M F.STYLE PULL BUOY on 1:55 3-5 BREATHING
[COOLDOWN]
1X50M KICK Z2 15 SEC REST
1X100M KICK Z2/Z4 15 SEC REST
4X50M F.STYLE on 0:55 3-5 BREATHING

TOTAL DISTANCE 2,050M

---

------
"Train so you have no regrets @ the finish line"

This morning's swim, 3000 yards in 55:11. For some reason my arches decided to lock up on my first kick set and threatened to cramp throughout the rest of the workout. Not sure why.
w/u
1000 build
200 kick w/fins (bad arch cramps for some reason)
m/s
4 x 25 ankle band
2 x 50
100 buoy
2 x 250 alt breath
500 ascending (200,200,100)
w/d
300 IM
200 kick w/fins, cramped again.

Lunch run: 8 miles, middle 6 @ tempo effort (6:31 ave)

---

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

600 (75 swim/25 kick)8×50 on :50 (kick HARD on wall between intervals)5×100 swim on 1:30 + 4×100 swim on 1:25 + 3×100 swim on 1:20 + 2×100 swim on 1:15, 100 easy4×150 pull on 2:05 (3/5/7 breathing pattern by 50)2 x [50 easy on :60 + 2×50 on :40 + 4x25 on :20]
200 cool down

3800scy

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Morning Swim:
1500s
10x50 various kicks
20x50@1:00 IM order
500 s/k cool


3500 sc yardages


I might get an afternoon swim in. My back is aching from excessive lifting. Not weights, but boxes of crap.
Tomorrow starts the 3-day Southern-Pacific Regional SCM Championships. I have the 1500m and 200m IM.
Saturday: 400m free; 100m breaststroke
Sunday: 800m free; 100m IM

---

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

I swam 1500 last Sunday in 40 minutes! Wooooo! And about 1000 yesterday in 30 minutes. Woohoo.

Wait what?

Broken shoulder and ribs back in May. Two surgeries. Those were my first real actual swim sessions since it happened. (Kick sessions, or flailing with one working arm do not count.) I can finally swim.

Hill Repeats Run
2mile warmup @ 6:40/mile pace
4x1.25mile (4 hills each interval) @ 5:40/mile pace
2mile warm down @ 6:40/mile pace
Total 9 miles

Swim Workout (SCM)
Warm Up
6x100m swim+drills
4x100m kicks

Main Set
2x400m @ 6:40
200 easy
8x50 @ :45
3x200 (50easy/50hard/50easy/50hard)

Warm Down
200m

3200m total

---

Drown, Spin, Run

No swim today.

60 min trainer ride. Hill repeats (8 x 3:00)

4 mile easy run.

---

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

Good luck racing! Let us know how it goes!

Recapping a few days -

Wednesday 12/2-
AM Run 7 miles with 8x300 hard hills
PM 4000scy swim as:
1000 build
10x50 kk/dr
2x50 build
4x200 pads/buoy on 2:50 (2:32/34/38/38)
100ez
4x150 pads/buoy on 2:10 (1:56/58/58/58)
100ez
4x100 pads/buoy on 1:25 (1:14/15/16/15)
100ez
4x50 pads/buoy on :45 (:37/7/8/5)
100ez

Thursday 12/3 - 2hr (42 miles) ride with 3x20' mod tempo

Friday 12/4 - Morning 90min run easy, very hilly (11.5 miles)

Planning on a 4k swim later!

---

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

Wed: 7.5 mi run w/ 5k @ 7:30 pace
Thurs: 11 mi run
today: 6 mi run w/5k @ 7:13 pace, 1100 yd swim

woke up w a headache and stayed in bed longer than usual --> short swim 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

a day in the pool that I really did not enjoy.

6 x 150m - Back/Breast/Free
6 x 125m - pull

6 x 50 kick. 25 easy 25 hard. easy was choice of dolphin, flutter or breast (At least one of each)

4 x 25 fly drill (3 left, 3 right, 3 full)

3 x 3x 100IM on 20 second rest
200m free

250m free

4 x 25 sculling
50meter max timed

400m free easy.

Kind of a crap day in the pool for me as well. Just didn't have any mojo

4000 yards
w/u
300 build
200 kick w/fins
m/s
2 x 400 w/core shorts
3 x 300
4 x 200
5 x 100
w/d
300 IM
200 kick w/fins

8 mile run
Mile 1 - warm up
Miles 2-6 - 8 x .5 mile @ 5:40-:50 pace, .25 mile recovery @ 8:00 pace
Mile 8 warm down

---

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

Not exactly sure how much I did. I think about 1500 warm-up and then my two events: 1500scm. I PRd by 10 seconds for a 19:35 and first. This should put me at 2nd in the nation. Came back an hour later for the 200IM. Not my best event, but I knocked 5 seconds for another PR and 1st place again - 2:52 (not spectacular)

3200 scm

---

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

Passed 400 k this year :-)
Morning swim:
1x400 fr
2x200 fr
4x100 fr
8x50 fr
1x400 paddles
2x200 paddles
4x100 paddles
8x. 50 paddles

400 cd
50 kick between sets
Total 4000 scm

niiiiice!

---

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

My twin boys had a tennis tournament yesterday, so no swim, but was able to squeeze in a ~4 mile run.
Hit the pool this morn :) Did the WOD from Dec 1, the long version. The legs were feeling the 10x100 kick set, but it gave a chance for my arm to rest and felt good for the 4x200 set


4100 say....


5x300 @ 15secs rest as: 1st swim 2nd pull 3rd kick, every 4th 25 breast kick 4th alt drill / swim by 50 5th build 10x50 - build each 50 RI 15 10 x 100 kick, alt free & dolphin kick 4x200 as: 1) 75 steady / 50 fast / 75 steady 2) 50 steady / 100 fast / 50 steady 3) 25 steady / 150 fast / 25 steady 4) 200 fast cl/dwn 300 kick/br/fr

11/5 - 2 hours on the trainer (3 episodes of American Horror Story) followed by a an easy 4 mile run.

11/6 - 13.3 mile run, easy effort. My calves felt like crap the last two days from Friday's crazy 8's run. But 4-5 miles in everything loosened up nicely and had a great feeling fun.

---

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

yesterday 3:10 on the bike
today 13.1 mi run, 1600 yd swim

easy swim, just cooling off post run...

---

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

A few 20x100 sets the last few days, with only one being intentional.

First was a solo 20x100 short course @ 1:20 (1:08-10) for 3600

Then this mornings masters workout was 20x100 @1:25 LONG course. I think I liked the short course interval better!
WU- 400s, 300p, 200IM, 100k, 100dr
MS- 20x100@1:25 (1-4 aerobic, 5 hard w/ extra :30 rest after)
18x50 (2fr/1stroke), 900 fins (100k/50 strong)

5200 LCM ouch

---

https://twitter.com/mungub

Very tired, no mojo today. 3000 in 55:XX


w/u
500 build
200 kick w/fins
m/s
5 x 100 (50 fist)
300 catch up w/buoy, felt extraordinarily clumsy
500 easy cruise
5 x 100 (50e, 50h)
w/d
300 IM
200 kick w/fins

---

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

Also a little tired today. fast 50s were 37, 36, 35; fast 100s were 1:17; fast 200s were 2:40, 2:39

5 mi run
4100 yd swim

500 w/u
4 x 100 on 1:30
400 swim
3 x [50 fast + 50 easy kick or swim + 100 fast + 100 easy as 50sw/50k]
4 x 200 odds fast
100 kick
5 x 100 on 1:30
100 kick
200 backstroke c/d

didn't want to get 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

Hey, trying to get better at swimming. Might start posting here just to keep myself on top of things!

wu
300 {150swim / 50kick} x2
200 pull
100 kick
ms
2x300 45sec rest @ 4:30
50 easy
2x200 30sec rest @ 2:50,2:54
50 easy
3x100 20sec rest @ 1:21,1:21,1:19 was hard
300 { 50 non-free, 100 free } x2

---

Strava

Here's how my weekend went: SPMS SCM Regionals in La Mirada, Ca.
1500m free
NOVASponagle, Stephen19:45.0012/819:35.5519
ARIZModjeska, Mark20:12.2411/319:40.6627
SDSMPlackemeier, Steven21:56.9810/821:51.21

200m IM
NOVASponagle, Stephen2:56.642/42:52.4119
ROSETulin, Michael4:00.001/84:46.2927
NOVAMc Cartin, Mark3:00.006/73:06.38

400m free
UCIBuckley, Tim5:15.006/14:50.1419
ARIZModjeska, Mark5:04.017/74:59.5827
NOVASponagle, Stephen6:15.003/14:59.9636

100m breast
VCMBlatt, Michael1:19.775/41:17.4219
SWMEdwards, Clive1:30.053/41:21.6327
NOVASponagle, Stephen1:25.465/81:22.40

800m free
ARIZModjeska, Mark10:30.7612/710:10.8919
NOVASponagle, Stephen10:30.0012/210:13.4127
SDSMPlackemeier, Steven11:20.8610/511:20.4936

100m IM
SWMEdwards, Clive1:25.064/11:18.2919
NOVASponagle, Stephen1:17.006/61:18.8927
NOVAMc Cartin, Mark1:20.005/21:21.11
Pretty much all were PRs. Unfortunate how close some of these were. If we could have raced side-by-side, it might have gone different. I'm pretty sure all of them are top-ten national rankings with the 1500 at #2 & the 800 at #3. That will appear later.

Today was a 15 mile run followed by a lazy 3000 yards in the pool:
2x1000
10x100 alt bk/br/fr

---

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

Nice swims!

This weekend, I did:

Saturday - 90min trainer ride with very hard interval set
Sunday - 2.5hr easy ride
Monday - 30min run (4 miles) and PM swim:
800ez
2x100 build
Main Set 1 (w/paddles & buoy):
4x200 strong on 2:50 (2:36/38/41/40)
100ez
3x200 strong on 2:50 (2:35/38/39/38)
100ez
2x200 strong on 2:50 (2:34/38)
100ez
200 fast (2:32)
Main Set 2:
5x100 kick on 2:30, last one easy (1:51/51/52/53/59)
75 strong + 75 ez (:53)
50 strong + 50 ez (:35)
25 strong + 25 ez (:17)
5x100 on 1:35 pull no paddles (avg. 1:20)
400ez cd choice
Total of 5000scy

---

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

Tough company to be around!

Masters this morning.

4 x 100, 50 one arm, 25 catch up, 25 6 kick switch

4 x 100 descending each 25

2 x 5 x 200 on 3:40 (averaged 3:15 first set, 3:20 second set)
5 x 100 0n 1:50 ( averaged around 1:32 - 1:35. Slowest 100 was 1:35 on final set.)

2 x 150 50 kick, 25drill, 75 swim
100 easy swim

It's early yet, but just planting the bug in people's ear. Close to New Year's I'm gonna do 100x100, probably on 1:35 to make it easier to count than if it was on 1:30. (pool is closed new years eve and new years day, unfortunately). Looking at my schedule I'll be doing it either on the 27th or the 2nd.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Quick question for yall...

Do you guys ever do shorter sets than 2000 yards/meters? I'm trying to swim faster rather than longer, last winter I was doing some 4000 yard sets but I find for me doing 2000-3000 becoming more beneficial. I am definitely slower than you guys but getting faster, can do say 5x100 on 1:20 with short rest.

---

Strava

All the time.

last night at masters, main set was 4x (4x100).

not straight swimming, each set of 4 was something different, as was each repeat within each set of 4. I'll probably write up something similar as a WOD.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8 mi run as 1.5 mi w/u, 14 x 400 @ 7.5, 7.8, 8.1, 8.4, 7 @ 8.7, 8.8, 8.9, 9.0 mph w/ .15 recoveries; .55 mi c/d
1100 yd swim:

2 x [2 x 200 + 50 kick]
200 back

---

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

60 minutes on the trainer this morning:
w/u
16:00
m/s
4 x (3:00 @ z4 100 rpm, 2:00 @ z1 80 rpm, 1:00 @ z2 115 rpm)
5:00 rest between
w/d
5:00

As soon as this conference call is over I'm headed out for an 8 mile run. Planning a moderate effort with a couple of pickups each mile.

---

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

Lunchtime swim: KISS

8 x 200 {
1) swim
2 - kick
3 - pull
4 - kick (dolphin on 1st and 5th 25)
5 - pull (moderately hard - 2:35)
6 - kick (every other 50 dolphin)
7 - swim (fastish - 2:24)
8 - kick (25 free, 50 breast, 50 free, 50 breast, 25 free)

6 x 75 desc 1-3 (3rd 0:50, 6th 0:48)

100 easy

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Just a short 7.8 mile trail run this AM - about 1:17
and then this afternoon in my new sloshbucket pool:
1000 13:04
900 11:22
800 10:56
3x100 cool


3000 sc yardages


I'm just cruising the swims now for a while since SCM Regionals are over

---

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

Good swimming at the meet. Cracked 5:00 in the 400, if I'm reading that right?

I had an interesting final set today. Our coach on Tuesday and Thursday evenings tends to give quite short sets, so we might have 4 or 5 sets in an hour,.

Final set was 4x (2x100 free on 2:15) but with a twist. Each 100 was broken at each 25. First set of 2 was broken 5 seconds, next set 10 secs, next set 15 secs, and the last set of 2 broken 20 seconds (so to make the interval you had to swim all the 25's in 1:15 or faster, cumulatively.

It was surprisingly fatiguing by the end, because the idea is that you go faster as the set progresses. My last 2 100's were 1:01 and 1:02, swimming time.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Did a trainer ride this morning, 90min with 16x1' all out and 2' easy recoveries in between. This evening, got in the pool for about an hour:
4x400 (easy, kick, drill/swim, build)
Then some pulling, with small paddles and buoy:
4x200 (hold 2:40 on 3:00)
8x100 (hold 1:19 on 1:30)
16x50 (hold :38 on :45)

None of these were pushed, just wanted to cruise the repeats and get decent rest. Was fairly tired from this morning's ride, and a bit tired from yesterday's swim too.

Not sure how much swimming I'll be getting in until probably Friday..heading into finals starting thursday. Multivariable calc, materials science, and computer science between Thursday and Tuesday. After that, my semester is done..may try to chase the 1,000,000 yard mark for the year. I'm about 40,000 away right now, with ~3 weeks left.

---

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

3000 yards this morning
w/u
1000 build
m/s 300 kick
6 x 200 w/ buoy (50e, 50h)
w/d
300 IM easy
200 kick easy

Today's lunch time run will be 6 miles, easy effort.
ETA: 45:45, 7:37 pace. Legs felt some fatigue but so much so my form suffered. Felt tall through out the run.

---

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

WU
600 Pull
400 50 swim / 50 kick
200 75 free / 25 fly

MS:
1x100
2x 200
3x300
4x400

*all on a base of 1:30 / 100 averaging as close to race pace as possible

CD: 600 paddles and fins

Followed JasonInHalifax's December 9th WOD, changed the 200s to 150s

8x150 alternating swim & kick
8x100 1-4 5-8 descending 1:26 - 1:19
8x50 @ 1 minute nonfree free
8x25 10sec rest odd - easy even - hard

---

Strava

9.6 mi run averaged 8:21s
2600 yd swim

5 x 100 on 1:30
200 moderate 2:40
5 x 100 kicked the 2nd one
2 x 200 fast on 3:00 (2:35, 2:33)
5 x 100 on 1:30
100 kick
3 x 300: free, back, kick
100 breast c/d

it was something like that. I'm 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

So, the 100x100 has grown a bit. It started out as being just me and one other guy on the team, now it's going to be some undetermined number of us doing the swim on the 27th starting at 4pm (local time). There will be 3 lanes, each on a different off time. There will be a 1:30 lane, a 1:45 lane, and a 2:00 lane. I've also published a schedule, so that people can join in at various points in the swim if they don't want to do all 100, but we can still all finish at the same time.

Minimum $5 donation to swim, all proceeds are going to be donated to a local charity (TBD). If anyone wants to join us "virtually" then feel free.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Made up my own workout for today:

6 x 100m. Drills. 25m left hand only, 25m right hand only, 25m catch up, 25m swim.
Focused on catch, high elbow and pulling all the way through to hip. Fins this order give me good feel for the water and then I can put it all together for the final 25m

4 x 100m. Descending each 25m so the final 25m is hard. Trying to maintain the same stroke count each 25. Which right know is 18-19.

main set. 4 x 300m on 5:30.

Plan was to swim it hard. I swam the following: 4:41, 4:45, 4:44, 4:44

Cool down was 5 x 100m same as warm up.

Total was 2700m in 55min. I felt really good with those 300m intervals, my slowest pace was 1:35. When I started this run focus I could barely hit 1:35 on a 100. 2 weeks until we retest the 1000m time. My previous best was 1:44 per 100. I hope to beat that.

No swim today, I know, what kind of fish am I?

60 minute trainer ride this morning, getting close to wrapping up season 1 of American Horror Story
15 min w/u
9 x :30 spin up, 4:30 rest interval
5 min cool down.


Today's lunch special, 4 mile easy run (31:28). Resting up for a 10K on Sat. The weather is lulling into a comfort zone. It's been low 60's all week, but Saturday's high will 30 with 3" of snow. Gonna make for fun racing.

---

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

In preparation for next week's Star Wars release... we've been watching all six movies. Of course, that is... we have been watching from the comfort of our bike trainers. (Over six evenings over the last couple of weeks.)
What's that have to do with swimming? Well, just to say i don't have much energy the next morning in the pool.
FLOG report... 522 miles this year, and 80,000 yards away from getting to 1 Million yards this year. That's a stretch goal. With some work related travel next week, it's going to take some doubles.

---

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

Million would be nice, even if you're short that's way more than I've done. Good work.

I was hungry before practice, so I scarfed down an entire box of mac and cheese about 45 minutes before practice. All I can say is that it seemed like a good idea at the time. By the end of practice I was so bloated I felt like the Alien was going to pop out of my stomach.

On the good side, we did a set of 8x50 on 1:00, alternating easy /fast.

Went sub-30 on the last fast one. So that was nice.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Today would have been a good day to just take off.

4000 yrd swim, went easy to preserver energy for tomorrow, each set got progressively slower
4 x 1000 w/core shorts

4 mile easy run, winter storm is coming and the temp dropped 10 degrees while I was out there. Oh yeah and 20-30 mph winds to go with the temp drop.


Should've slept in this morning, and stayed home over lunch.

---

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

Thought I'd come out of the woodwork and tell you I'm trying to hit 4000 scy daily for December. So far so good and I'm well over 700,000 for the year. Been out of the water only about a half dozen days since January. Age up to 60-64 starting Jan.1st in USAT races and am going to chase after it.
Hope you're doing well Alyie!

10K race today (Santa Stampede, Littleton CO) got 10th OA and 1st in AG with a time of 38:44

30 degrees and started snowing. Cold and wet, good times, good times.

---

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

Nice sunday morning swim:

1000 Fr wu 15:20
4x 250 paddles all < 3:45
10 x 100 IM :1:36 -> 1:32
5x 50 ankleband all ~ 42 sec.
10 x 25 kick slooowwww.....
5 x 50 Fr all ~ 36 sec.

Total 3750 scm

Nice running!

This week was light on swimming for me, just 12k. That's likely how it'll have to be until I'm back at school in January. It just isn't going to be easy to make the trip to the pool more than 3x/week..I'll use the time to hit the bike hard and work my run, then swim more when I get back.

To recap a few days -
Wednesday - 90min run, 12 miles very hilly + 25min core
Thursday - 2hr ride easy, applied calc 3 final (counting that as a workout)
Friday - 2hr ride moderate, 15 min strong brick run (6:20 pace, felt smooth), and a 3k evening swim:
1000 build
500 kk/dr
M/S (with paddles and buoy):
4x100 on 1:30 (1:15/16/17/16)
100ez
3x100 on 1:25 (1:15/15/16)
100ez
2x100 on 1:20 (1:13/14)
100ez
100 on 1:15 (1:12)
200ez
Saturday - 75min trainer ride with hard intervals, 45min run
Sunday - 2.5hr trainer ride mostly easy

---

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

Yep, just by a hair!

Yesterday was spent up in the Mt. Baldy area running/hiking (& dancing - don't ask). We started at Icehouse Canyon, went up 3Ts trail to Baldy Notch (the ski lodge) and ran down cat trails to the bottom and hitched a ride back to Icehouse. 12.5 miles and 4300 ft of climbing. Most of it was at freezing temp (32deg) and took 3.5 hours. Was epic!

Today I hit the ocean for a short 1.3 miler in 63 deg water for a half-hour. Came out shivering, head ringing and a little unbalanced.

And now gonna go run again - about 10 miles.

---

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

Took Sunday off. Spent the day truck shopping and doing housework. I really hate car shopping.


Got a question, how much value is there in shortening rest over trying to swim faster/harder every interval? For instance my time in the water this morning was 52:30, swimming time was 45:20, I usually do a 3000 yrd swim in ~55-ish. I cut out about 3 minutes of rest and still felt good at the end of the workout.


This morning's swim, 3000 yards in 52:30
w/u
500 descend (200,200,100)
4 x 100 w/fins, no breath between flags/wall
6 x 200 (1-free, 2-paddles, 3-fist, 4-fist, 5-paddles, 6-free)
400 w/buoy, breath every 4th stroke
w/d
500 ascend (200, 200,100)

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

The short answer is that you want to do both. Do some sets with a short rest, basic aerobic type of sets. And others which work on speed, anaerobic & threshold stuff, and still others which are primarily neuromuscular in nature. The balance between those things is the tricky part, and is fairly individual (dep on events swum, your level, etc etc)

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Thanks Jason. I'll try mix it up more.

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

Thanks to Jason for me as well, wicked swim work out he just drew up. Made me happy to see I am slowly getting faster.

w/u - 200 swim 200 pull 200 kick
4x125 - breast / swim / back / swim / breast (flip floped the breast & back)
10x100 - areobic 20s rest [ 1:23,124,123,121,122,121,122,122,122,118]
Faster set -- 1st east 2nd fast only have fast times
2x175 -- 2:23
2x150 -- 2:03
2x125 -- 1:40
2x100 -- 1:15
2x75 -- 57s
2x50 - 35s
2x25 - 15s
200 cooldown swim / kick / blah

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Strava

Swim workout on Saturday
(Posting drunk do put up with me)
Warm up 1100m
10 x 50m leave on 55's
10 x 50m pull bouy leave on 60
50m x ?? Leave on 50s and hold as long as k could

Made 4. I was totally bagged by then

Can't wait to try again.

The ppoint of this work out was to Fail!
And I did!!

Drunk?? It's Monday, jeez! Even I'm sober and I'm in college! ;)

Today was another looong day of studying, my last final is tomorrow afternoon, materials science. Squeezed out a double:

2hr trainer ride, mostly steady effort. Had a notebook across the aerobars for a good bit.
Late night 31min run, 4.5 miles just enjoying being outside.

Tomorrow, won't be able to swim yet again, will likely get in a hard trainer ride with a small brick run. Tomorrow night, I go home!

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

Lunch Masters-SCY
10 minute warmup
6 X150 (3 x IM, 3 X free) last 50 kick
Main Set:
4 x 400 on 4:45
50 Recovery on 1:15
500 Cool Down

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"Don't mistake activity for achievement"
-John Wooden

I want to play. I'll hop into the thread half way through the month. Nov 28th was my first swim since June so swims lately have been as rough as I deserve.

today was

2 x 200 fr, 200 br/bk
300 mixed kk
8 x 50 fr on 60 in 41-43
200 ez fr/bk
8 x 50 fr with fins on 60 in 37-39
300 of mixed kk/s

2400 scm

Haven't swum since last Wed. today was
8.5 mi run: w/u, 4k as 2k@ 8.0 + 1k @ 8.2 + 1k @ 8.4; little bit easy; 2 x 1 km @ 8.6, 8.7 mph; little bit easy; 16 min alternating 1 min @ 7 mph, 1 min @ 8.2 mph, c/d
1900 yd swim


main set:
3 x 200 on 3:00 desc 2:45, 2:35, 2:32
3 x 100 on 1:30 easy
50 kick
200 fast 2:26


Felt really good to be in the water.


:-)

---

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 swim today

60 min on the trainer this morning, mix of standing @ low cadence and seated @ high cadence drills

4 mile run, gnarly weather. 17 degrees, heavy snow w/ 6-8" on the ground.

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

A birthday swim set (49) for a lady on the squad that is a bad ass open water swimmer. Tough set but perfect for her:

WU - 6x(75 @1:15, 50k @1:00, 25 no free @:30)
MS - 7x700 @ 9:30 (1,3,5,7 swim and 2 pull, 4 kick with fins, 6 choice)

CD for 6000scy to start the day!

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https://twitter.com/mungub

3000 yards today, slight variation of the 12/14 WOD
w/u
800 build
4 x 50 kick/fins descending
8 x 25 kick w/fins (10m dolphin, kick hard)
m/s
8 x 100 descending (odd free, even pull)
4 x 150 (25 quick, 25 all out, 100 moderate)
w/d
100 back
100 kick w/fins
100 pull
100 breast


8 mile run coming up in two hours. Could be interesting, we got ~12" of the cold white stuff yesterday, clear and sunny @ 30 degrees out today. Would normally plan a tempo run but am thinking road/sidewalk conditions won't be conducive to anything but a good trot.

ETA: Ran 8.4, slick as snot out there, did a few pickups when the sidewalks were clear enough.

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

I've been getting a lot of crazy running in lately, including a 6.5 miler this morning. Peaked at just over 70 miles in 7 days. I just got done with a sloshbucket swim (local community pool):
2x1000 12:52 & 12:59
10x50@1:00 alt bk/br/fr


2500 sc yardages

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

That's quite a bit of running! Don't get hurt..

I had a solid day of training. I'm back home now, with only pool access being the 84-85deg Y pool. Probably only going to be swimming ~10k/week until mid-January, when I'm back at school. Today:

Swim, 3300scy:
1000 build
10x50 kk/dr with fins
Main Set (with paddles and buoy, 1:30 base):
5x100 (held 1:16)
50ez
4x100 (held 1:17)
50ez
3x100 (1:15/16/16)
50ez
2x100 (1:16/16)
50ez
100 faster (1:13)
100cd

Then, an hour easy on the trainer, and later in the day I ran 4.3 miles. Felt good, and ran sub-6min pace after a few mins of easy jogging. Ended up running my 4.3 loop in 26mins, for a 6:05 average including short jog to start and finish. Felt easy, I love those days!

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

7.5 mi run w/ 5 x 1 km @ 8.0, 8.3, 8.6, 8.9, 8.9 mph w/ .5 km recoveries
1250 yd swim

500 w/u
50 kick
6 x 100 on 1:25
50 kick
50 easy swim 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

No swim day today

62 min on the trainer this morning (3 x :10 w/focus on upstroke)

4 mile easy run a lunch. Thankfully the sun spent some time out yesterday and cleared the sidewalks pretty good.

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

Friday
5300 yards

500 on 7:30
5 x 100 on 1:25
100 kick
4 x 50 fast on 1:00 (all 34s)
200 easy
5 x [100 fast + 100 easy mix kick and swim] 1:10 then four 1:11s
3 x 300 on 4:30
100 kick
100 back
4 x [25 kick + 25 fly]
2 x [50 fly + 50 kick]
3 x 200 on 3:00 desc 2:47, 2:40, 2:31
100 kick
200 back
100 kick
150 breast
150 free

ETA - crossed 400k yards for the year!

---

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

How do you remember all of that!? My warm up this morning was complicated like that..

Morning swim:

WU - 3x50@1:00, 3x50@:50, 3x50@:40, 8x25 @:30 (IM order), 3x50@:40, 3x50@:50, 3x50@1:00
MS - 3 rounds of 50, 100, 200, 300 fins @ 5:00 w/ easy swimming between

I was pretty happy to knock out a 2:06 200 which is probably a pb.

5000 scy

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https://twitter.com/mungub

Dang, fast 200! Nice swimming.

Thursday, I rode 2hrs on the trainer with a few sprints. Friday morning swim, pool was 86 degrees. Blech:
1000wu build but mostly easy
10x50 kk/dr with fins
Main Set (w/buoy and paddles):
15x100 best avg on 1:45, held sub 1:15, last one was 1:13
300cd easy

Wish I could have held faster times for the main set, but the water was so uncomfortable that I was feeling a bit sick.

Going to train again later, either an easy brick or a longer run!

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

Swam Jason's 12/16 WOD this morning. 67 minutes, swim time 59 minutes

1 x 800 SKPS
2 x 400 pull
4 x 200 1 & 3 build, 2 & 4 two dolphin kicks off the wall, I've decided I hate dolphin kicking with a white hot passion
1 x 800 descend 1-4, hold 5-8
16 x 50 hold best average

I bailed on the warm down, I smoked myself on the 50's

8.4 mile run in 57:47
1 mile w/u
6 x .75 mile @ race pace (on snow), .25 mile recovery
1.4 mile w/d

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

No swim today. I spent the morning running in San Mateo Wilderness - 20.5 miles and 4500 ft of climbing. I faceplanted 10 miles in and fattened my upper lip, scraped my chin and bloodied my wrist and knee. A bit of clean-up and wrapped up the second half.

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

Hi guys & girls, haven't posted in these threads in ages, but still read them with interest..

I am in Melbourme, Australia.. I have a question & thought this might be the best place to ask it... My nephew lives in the US, and is in his final year of high school.
He took swimming up about 3 years ago, & seems to be doing ok.

I think he wants to get onto a college team at some point. How do his times stack up?

All F/S
50y sc: 24.45
100y sc: 53.98
200y sc: 1.58.81

Thanks in advance for any input

12/19: 2 hour trainer ride and 4 mile easy brick. The run felt positively sublime, totally effortless

12/20: 14 mile run, easy-mod-effort, 7:10 pace. But did develop a blood blister on the side of the ball of my foot. I think trekking through some craggy ice sheets did it. But legs felt good through out the run.

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

7:10 pace is is a big effort for me. I did 11 miles today, but it has 10 minute section was scrambling up a steep grade that hits 48%. My last few miles, run hard were in the 7:10/7:20 range.
I followed that with a 3x500 swim 6:46/6:35/6:28 and a good hot tub soak. Now going to see Star Wars!

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

Enjoy the movie! Just got tix for my second viewing this coming weekend.

This morning's swim was 3000 yd
w/u
500 build
m/s
2000 pyramid (400,300,200,100,100,200,300,400) with the buoy on the evens.
w/d
300 IM
200 kick w / fins


4 mile easy run, 7 for 7 for the 100 day challenge

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

A few good ones the last few days including the standard Saturday swim post ride:
400swim, 400kwf, 300p, 4x100 desc
20x100@1:20 (1:06-1:08)
4000scy

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https://twitter.com/mungub

12/22 no swim
-63 minute trainer
-4 mile easy run, my HR was good and low, finally.

12/23
3000 yards, 52:22, swim time 46 min.
w/u
500 build
m/s
500 (200 buoy, 3 x 100)
500 (300 buoy, 2 x 100 fist drill)
500 (200 buoy, 6 x 50 all out)
500 (300 buoy, 2 x 100 hard)
w/d
300 IM
200 kick w/fins


8 mile run scheduled in 3 hours.

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

The movie was a lot of fun. It had 'life' in it, just like the originals. But, oh man, did Luke get uhhhhhgleeee. (well, they all did, I guess, except Chewbacca)

Sunrise 14.4 mile run with 1800 feet of climbing and 8:46 pace. Feel real good about that one. Followed that with an easy 2000 yard swim in the sloshbucket.

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

2 hours on the trainer this morning. Pool is closed tomorrow so I added the extra hour to my ride this morning.

4 mile easy run. The weather is getting ready to turn cold (teens and single digit temps) which will make running fun the next few days.

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

Had a challenging day for a couple of reasons: 1. The wind is howling - in some places gusts of 70mph. 2. Working through a problem, training is providing the anger management!
This AM: 7.5 miles running with 1630ft climbing 8:49 pace
Followed by a straight 3050 swim (missed by one) in 41:38
Then back out for another run of 10.3 miles with 1000ft of climbing 9:18 pace

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

Ocean swim morning! 2.15 miles in 59 deg water. I wimped out and wore my wetsuit. Since losing a lot of weight, my wetsuit is my bioprene prosthetic.
I followed that up with a 33.5 mile bike ride with climbs and wind. First time on the bike in ages!

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

Christmas Day, pool closed. 8 mile run, tried varying speed some in 57:xx

12/26 - 2 hour trainer ride and 4 mile easy brick in 31:00.

12/27 - 13 mile run. First run this winter with single digit temps but sunny so it turned into a sweat-fest. 1:34:xx

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

100 X 100 m @1:40

300 cool down

Total 10300m

About 35 to 40 of them were pull. The wheels fell off the bus at #80 went from holding 1:20's and 22's to 1:30's in the space of about 5 repeats. The last 10 were horrible, I had cramps and uncontrollable contractions in muscles that don't even exist.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Congrats on finishing it!

---

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

You are a monster.

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

6.5 mi w/ 3 x 1 km @ 6:27 pace, then a single 400 @ 6:00 pace
1250 yd swim

500 w/u (7:22, haven't swum in like 9 days)
2 x [50 kick + 100 fast] 1:18s
200 fast 2:37
200 c/d last 50 backstroke

Felt good to 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

Thanks! I wasn't sure I would be able to, the last 5 were complete hell.

Our club did it as a mini-fundraiser, just a donation to charity. We were raising money for a local refugee organization. About 15 people participated, and probably 10 of us did the full 100x100. 4 of us did the 1:40 pace, another 4 did it on 1:55, and 2 people did it as alternating 10 on 1:45, 10 on 2:00.

In total we collected $335 at the pool, and a few donated online as well.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

That's awesome. how do you feel 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

Tired, but not too bad all things considered. I was pretty sore getting out of bed.

Then I had to shovel the driveway :-(

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Swimming Workout of the Day:

Favourite Swim Sets:

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

2000 yards this morning, very sluggish though I felt fully rested.
W/u
300
M/s
4 x 50 ankle band, this seemed to zap me
10 x 100 (odds fist, evens buoy)
300 IM
W/d
200 kick w/fins

Easy 4 mile run.

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

2500 yards for me

400 SKPS


4 x 200 @ 3:20
2:44, 2:40, 2:40, 2:35


4x100 @ 1:45 (kick was 20sec rest) {
Pull - 1:24, 1:24, 1:24
Swim - 1:21, 1:18, 1:17
Swim - 1:25, 1:16, 1:15
Kick - 2:27, 2:22, 2:19
} x 3


100 cd

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Strava

Awesome effort. I reckon I could probably get to 50-60, but only if they were on 2.00...
Is that long course?

My arms hurt just reading that set. Did it go by quickly once you got in a groove?

This set really made the arms feel like lead by the middle of the second round. It doesn't look bad on paper, but man it was tough.

Main set continuous: 2 x (3x200 @2:45 (desc 1-3), 100 HARD @2:00)
Round 1 was 2:20, 2:18, 2:16, 1:02
Round 2 was 2:23, 2:20, 2:19, 1:02

3700 scy

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https://twitter.com/mungub

No, that was SCM. I don't even want to think about doing that Long course.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

The first 70 were pretty easy. I just did 10 swim, then 5 or 10 pull. Mostly to keep my legs from cramping and to force a slower pace. After 70, it started getting hard, then the last 15 were brutal and got progressively harder.

It was kinda strange, in retrospect, in that once I hit halfway they seemed to go by a lot faster. The first 20 seemed like they took forever. I got to 80, and it was like, Ok, only 20 left. (Aside from the agony I was in, that is)

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Yeah it would be pretty tough...

Still - awesome effort.

In Feb/March (it's summer down here in Melb), I might attempt 100's @ 1.50 - long course - just to see how many I get through.

12/29 - 4 mile easy run and 60 min on the trainer

12/30 - 6.2 mile run and 2000 yards swim
w/u
500 build
m/s
10 x 100
-2 w/buoy
-2 fist drill
-2 w/paddles
-2 fist drill
-2 w/buoy
w/d
300 IM
200 kick w/fins

12/31 - 60 min trainer and 4 mile easy run.

That's a wrap for December and 2015.

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