Well, you deserve to be sore. Well done...

I don't usually like repeating practices, but I liked the pyramid I did last week, so I did it again. Bumped into one of the other guys from masters at the pool over lunch, so after a 400m warmup, we did:

4 x 50 @ :45
2 x 100 @ 1:30
1 x 200 @ 3:00
2 x 100 @ 1:30
4 x 50 @ :45

trying to maintain the same pace throughout (1:15 per 100m) held 1:15 pace or slightly better (came in at 1:14 and 13 for a couple of the 100's, 36's for the 50's...

I might redo this one every couple of weeks, it's a nice aerobic set...

I'm also going to try and ramp up my metres for the next 3 months. Nationals are in May, I want to be hitting 80K this month and 90-100 in March / April...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

3100 yards this morning in 57:38

Felt harder than it should have been. More hard kicking in the w/u may have put me behind the 8-ball early.

w/u 800 SKPS
4 x 50 KWF hard
8 x 25 10m dolphin KWF
m/s 4 x 100 hard ave. 1:25-26, no mojo at all
4 x 100 w/buoy ave. 1:24
4 x (50 mod, 50 hard, 100 easy) ave. 3:05, had nothing in the tank
w/d 300 SKP

4 mile easy run in 32:00. My legs felt as fresh as they've ever felt. Could have run all day at that effort.

We didn't get our forecast 12" of snow last night, but it's been steadily coming down for a few hours. With a low in the single digits tonight it'll be icy tomorrow.

---

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

I figure I need to do 3100m x 29 days to get to 90,000 and I will miss a few days probably due to travel or work, so the target is a few days have doubles.

For today it was 3500m and I tried to remember all the workout so I could post it in your thread.

• 500m warmup
• 4x150m (25 m kick on the side, 75m sprint, 50 m eash),
• 8x150m band pull (25m dolphin kick, 125 hard band pull),
• 3x200m paddles, (25m dolphin kick....so just paddles on my hands, 175m hard)
• 4x100m (25m kicking on my back, 75 sprint freestyle)
• 200m easy cooldown

After getting through that band pull set, the rest felt pretty easy. I

Start of my first ever 100k month (km, not k-yards)...

500 easy
40x25 as 3 fast, 1 ez on 35sec
500 easy

Recovery swim, SCM

Next session is long swim on Wednesday, as "other" focus is to break the amateur hour record at Velodrome Suisse. So big ride ahead tomorrow with a 30min test and another 20min block (plus some short efforts)

Marc

---

***********************************
https://www.strava.com/athletes/8737518

Another hard practice this evening. Only 2800m, but main set was a killer.

4x75 flat out @1:35
100 ez
3x75 flat out @ 1:30
75 ez
2x75 flat out @ 1:25
50 ez
1x75 flat out

On paper, That looks a lot easier than it is. Those recovery swims aren't enough to really let you recover. I was hitting :49's and :50's on all of them, (1:07 pace), which is about what I'm targeting for a 400 race pace at the end of the season.

I need an easy day tomorrow.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

My lungs burn just thinking of doing that main set. I might add it to tomorrow's swim, albeit at a much slower pace.

ETA:
AM ride, 60 minutes on the trainer, main set 4 x (3:00 z4 @ 100 rpm, 2:00 z1 @ 80 rpm, 1:00 z2 @ 120 rpm)

PM run, 4 miles in 33:54. 12-ish inches of snow. .5 mile or so of my route had not been cleared so I forged the first tracks through. That sucked.

---

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

warm up:

6 x 200 (mix of drill, form work, and descending 50's)

Main set:

4 x 400
set up as 1st 200m at 1000m pace, 20 second rest, 200m negative split, swim the first 150 fast, then finish the last 50 at near sprint.
leave for 2nd 200 at 3:30, and repeat on 7min leave time.

For me I was swimming the first 200 in around 3:10 and the second 300 around 3:02-03. On the third set I swam the second hundred at 2:59 (touched the wall, looked at the clock and saw 2:59. I was pumped, sub 3:00min 200 was a recent goal of mine.

following this I thought I was done. with 1 min rest coach sent me off on a final 200 with goal to negative split the final 100. I did this.
Cools down with 500m of kicking, and some work on the back end of my stroke, and lowering stroke count by 1-2 per length.

total of 4300m.

well done!

out of curiosity, whats your stroke count at these days?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

At 1000m pace (1:30-1:35) about 18/19
When I swim faster I tend to increase to about 20/21. Working on that.

One month down... hard to believe!
I ran yesterday morning with a fellow Open Water fish. She's training for the Catalina Marathon. We ran 9 miles in an hour and a half with 1425 feet of climbing on trails. Just under 10:00 pace. That's all she had time for, so I went right back at it for another 4.2 miles in 34:30 - 8:05 pace and 440 feet of climbing.
Today started with a swim. 5000 yards
1000s
10x100kwf alt fr/dob
10x100@1:45 alt pull ez/fr hard 1:05~1:08
10x100@2:00 alt brk/IM
10x50kwf continuous alt fr/dlp/dob
500s 6:16


And then a brutal run (cuz, I'm tired) 8.2 miles in 1:18:37 and 1377 feet of climbing. A 1 mile section that averages over 20% grade - parts nearing 40%. Hence, a 17 minute mile through there.

---

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

Masters tonight, another 10x100 main set.

Coach gave them to us on 2:00, but sprint the last 25 of each. That was too much standing around, so I suggested to the rest of the lane that we do them starting on 2:00, but cut :05 from the off time each repeat. So on 2:00, 1:55, 1:50, 1:45....... 1:20, and the last one on 1:15.

That was a bit more fun....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

11.5 mi easy run yesterday, no swim, arms/shoulders needed a recovery day


6.5 mi run today w/ 2 x 400 + 2 x 800 + 1 x 1600 @ 6:31 pace
4000 yd swim


5 x 100 on 1:30
4 x 200 odds fast 2:27, 2:26 (odds on 2:45, evens on 3:15)
5 x [100 kick + 100 fast + 100 easy] fasts 1:09 for 1-4, 1:10 for 5,6
100 kick
200 fast 2:25
500 easy free
150 back
50 kick
150 breast
50 kick


Pleased with those workouts.


PSA: IF YOU HAVE NOT SEEN THE MOVIE "TOUCH THE WALL", STOP WHATEVER YOU ARE DOING AND WATCH THE MOVIE. (I hear it's on netflix; I bought it from the website). If you haven't heard of the movie, google "touch the wall" and watch some of the clips.

---

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

3000 yards this morning, borrowed the main set from Jason. Damn it hurt.
w/u 500 build
300 (fist every other 25)
4 x 50 descending
m/s
4 x 74
100 easy
3 x 75
75 easy
2 x 75
50 easy
1 x 75
25 easy
500 SWB
w/d
300 IM
200 KWF

8 mile run in 57:28
Tempo-ish middle 6 miles, couldn't hold a pace due to conditions so I held HR @ 85%. Lots of ice and wind.

---

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

Haven't posted in a while but thought I'd drop in a few workouts!

This week so far:
Monday - 4700scy before class, 2300 after class + weights
Tuesday - 2hr on the trainer before class with some hard stuff
Wednesday - 4600scy before class, 7.6mi run after class with a hard finish up a mountain
Thursday - So far, swam 2400scy this morning, then a 90' trainer ride with 2x20 hard tempo (283w, 284w) and hopefully a short run later.

Pretty solid week so far despite getting crushed by my classes in terms of workload

---

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

what are you taking this term? are you in differential equations yet?

7 mi easy run 62:48 + 3100 yd swim

500 w/u
50 kick
20 x 100 on 1:20
400 alt free/back by 50
150 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

This semester I've got applied differential equations for engineers, materials science test lab, Thermo and kinetics of materials, phys with calc for engineers, then a humanities class we're required to take to make us "well-rounded," which is a joke. :)

I like all the classes, it's just a lot of work!

---

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

ooh, nice, diff eq. is one of my favourite calculus courses.

---

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

AM - 67 min trainer ride main set was mix of z5 sprints and short intervals. I hated myself during this workout. z5 should only be for running.......ever.

PM - 4 mile easy run in 32:00. Still a bit of ice around, but kept it rubber side down.

---

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

Got in 2200m at lunch :)

400 SKPS
8x50 kick no fins @ :60
8x50 swim @ :50
8x50 kick no fins @ :55
8x50 swim on descending off times - 2 x (:55, :50, :45, :40)
200 easy

I'm at 14K for Feb so far, and I'll be doing another 4000 at masters. So far I'm on track for a good month in the pool, feeling motivated....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8.5 mi run w/ 2 x 2 mi @ 7:13 pace
1500 yd swim


felt super stiff in the water after 2 hard days
600 w/u
3 x 200 on 3:00 (2:50s)
100 kick
100 IM
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

With a Thursday evening swim and an early Friday morning swim, it felt like a double.

Thursday solo swim:
Standard WU - 400fins, 400kwf, 400p, 4x100 desc
MS - 20x50 @:50 hold :30, 100 easy
2x(10x50@:50) hold :30, 100 easy
warm down and some kicking for 4000scy

Friday am Masters swim:
WU - 6min swim, 4x25 IM order, 6min pull, 4x25 1 breath
MS - 2 rounds of 5x100@2:00 fast, 100 fast from blocks, 10x75@1:05 recov, 5x50@1:10, 50 fast from blocks, 5x75 @1:05 recovery

We ran out of time for the second set of 50s but happy to do a :58 and :27 from the blocks, and I SUCK at diving.

---

https://twitter.com/mungub

Guess my swim...
50x50@50SCM.

18 WU ~41s
42 WD ~41s, felt weak, never got better...
3rd workout if the day = cramps

Those are some fast times!! I can dream..

I swam this morning before class:
400ez, 4x100desc, 200pull, 4x50pull desc
10x50 drill with fins
Main Set:
3x200 paddles and buoy on 2:50, 4x50 fast on 1:00
100ez
3x150 paddles and buoy on 2:05, 3x50 fast on 1:00
100ez
3x100 paddles and buoy on 1:25, 2x50 fast on 1:00
100ez
3x50 paddles and buoy on :45, 50 fast
400cd

Held 2:37/1:56/1:15/:36 for the pulling, and all the 50s were ~34 with a 32.9 on the last one.

Hoping to get in a good hard run later today! Been fighting some tightness on the top of my foot so it's day to day.

---

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

4000 yards this morning
w/u 500 build
m/s
2 x 400 SWB, descending
3 x 300 1-2 @ 400 pace, descend #3
4 x 200 1-2 @ 300 pace, tried to descend 3-4 but couldn't do it, held steady
5 x 100 1-3 @ 200 pace, 4-5 descending but damn it was tough.
w/d
300 IM
200 KWF

8.4 mile run this afternoon in 59:39, planned for middle 6 @ tempo, but way to slick, very hard packed snow and ice. Tried to wear flats, bad idea.

---

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

Me too, 4000 yards this AM:
1000s
10x100 various kwf fl/dob/fr/br
10x100@1:45 alt pull/s 1:06~1:11
5x100 alt brk/IM
500 s/k cool


Followed that with a 4.5 mile run at a comfy 8:02 pace.
I have a pretty tough 18k trail race tomorrow. Looking forward to it!

---

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

Another swim at lunch.

600 SKPD

6 X 100 @1:40
6 X 75 @ 1:15
6 X 50 @ :50
6 X 25 @ :25

250 ez

At 19,500m so far this month.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Seems the snow runs have done their best on me this week.

2:35:00 on the trainer this morning but didnt have enough juice to go three hours, my legs were flat dead.

10 minutes later I knocked out an easy 4 mile run in 0:30:44,which felt great. Now it's time for a Milk Stout Nitro and a nap.

---

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

That is still a nice trainer ride!

9.5 mi run w/ 12 x 400 @ 9.0 mph (.1 recoveries for the first 10, then 30 sec walk and .1 recovery before #11 and #12)
3000 yd swim


5 x 100 on 1:30
200 fast 2:28
5 x 100 on 1:30
2 x 200 fast 2:27, 2:27
5 x 100 on 1:30
200 fast 2:26
7 x 100 kick #3 and #6

---

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

Trail race today. supposed to be 18k, but was like 10.6 miles. Very hilly, rocky and just plain hard. I did it in 1:51 and some seconds and once again came in second behind the same guy who beat me in the 12 and 15k. Anyway, I pushed it. I took chances dancing over the rocks. I had a couple trips, but no body slams to the ground; I was able to recover. My legs are toast, so I didn't get a swim in. Tomorrow morning, I will, though, in the ocean. Yay!

---

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

Nice job. A bad racing racing is better than good day at work.

2/7 - Ran 16.1 miles in 1:57:26, miles 7-13 @ tempo effort, too windy to hold a specific pace but averaged 6:15. Odd weather, 40 degrees and sunny, but a bone chilling wind that magically changed directions half way through so it stayed in my face the entire time. Just sucked the life out of me.

2/8 - AM swim, 3000 yards, Kind of an easy effort day, didn't push it much.
w/u 500 build
m/s 4 x 100 fist drills x 50, ave. 1:29
6 x 200 w/buoy, 100 catch up drill, 100 cruise, ave. 2:54
400 build in 6:18, started super slow, increased to full gas for last 100.
w/d
300 IM
200 KWF

Planned 4 mile recovery run in a couple of hours.
ETA: ran 32:34

---

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

Oh, don't get me wrong. It was challenging, but a great race! I'm very happy with my result - I wasn't chicked, LOL! I placed 13th overall (yeah, only 57 racers - same day as a local marathon - a very flat marathon, therefore popular)
Sunday's ocean swim was beautiful. Smooth waters, but a brisk 58 deg, so I was laughed at, again, by my fellow OW swimmers for wearing my wetsuit. 2.2 miles in 46:51 which is further than they all went (and we all came in together) and I had no post-swim shivers!
I followed that up with an afternoon run of 6 fairly hilly (730 feet ascent) miles in 55 minutes as a nice groove pace - not hard, but not slogging it, either.

---

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

Nice. I miss swimming/racing in the ocean, but that's about all I miss about socal.

---

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

yesterday 2:15 bike



7 mi run: .6 mi w/u, 5 x 1 mi @ 7:13 pace w/ 1 min recoveries (short walk before the 5th repeat), .8 mi c/d
2000 yd swim


500 w/u
50 kick
4 x 100 on 1:25
50 kick
300 swim
50 kick
2 x 100 IM on 1:45
50 kick
100 swim
50 kick
200 swim odd lengths stroke
50 kick

---

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

Sunday, felt like turd, sick:
90' trainer ride with 25x1' very big gear
30' weights

Monday:
4000scy morning swim, main set 4/3/2/1x200 on 2:50 holding 2:39 with paddles and buoy, 4x50 with band/paddles/buoy in between each round

About to go run now, probably 4-6mi at 6:30-7:00 pace. Depends on how I'm feeling, the swim this morning was not fun with a cold.

---

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

I had an enthusiastic run this morning - Summer has come early! Nearly 80 deg! 5.7 miles on trails at 8:12 pace with the last 3 miles at 7:30 pace. Then I swam, but was pretty fatigued, so only 2500 yards
10x100@1:30 ~1:15
10x100 kwf alternating fr/dob/fl/br
5x100 as fr/br/bk/fr/brk

---

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

9 mi easy run (82 minutes) and 2200 yd swim. Main set was 5 x 200 on 3:00 best average, held 2:27-2:25.

---

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

No swim day

AM - 65 min on the trainer, main set was 9 x :30 spinups

PM - easy 4 mile run, haven't fully recovered from Sunday's freezefest. My legs are pissed at me.

---

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

Sunday:
50x50@50SCM
12 WU
18x (hard ~36-37, easy ~42-43)

Tuesday AM:
50x50@50SCM
18 WU
10x (hard ~38, hard PB ~36, easy PB)

alternating swim with PB makes me able to push a little bit harder without 'side effects'.

8 of 50 down.

AM:
500s
10x100kwf alt br/fr/bk/fl
10x100@1:45 alt pull/fr 1:08~1:04
10x100 alt brk/IM 1:26~1:22
10x50@1:00 as 25 sprint/ 25 ez alt br/fr
5x100 ez kwf alt fr/bk/fl


4500 sc yardages


PM:
5.3 mile run to the beach and back 44:24 744 ft climbing
more 80 degree weather!

---

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

8.5 mi run w/ 3 x 1 mi @ 6:40 pace
1900 yd swim

nothing special: 500 w/u, 100 kick, 5 x 100 on 1:30, 100 kick, 5 x 100 IM on 1:45, 100 kick, 100 free

---

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 could go for 80deg weather, it's 28deg here in VA! I don't like being cold.

Tuesday, had a long day and a 7pm diff eq exam, did a 90min trainer ride with 2x20' tempo @ 275w and 280w in the morning and that was all the time I had.

This morning (Wednesday), I got in the pool for a little over an hour:
400ez, 4x100desc 1:21-1:16, 4x100kk/dr with fins
Main Set:
3x(600 aerobic with buoy on 8:45, 4x75 threshold on 1:10)
100cd easy
4000scy

600s were 8:20/24/27, 75s were all :57-58. I did the last round of 75s with buoy and paddles on 1:05 holding :56-57. Overall a solid swim for me!

I keep feeling disappointed about my times in the water, then I remember that over Xmas break I started using a mesh drag suit again, which I consider good for 1.5-2sec/100. Given that, I feel better! Also, drag suits last way longer than normal briefs.

Going to run later and possibly lift weights.

---

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

Unseasonably warm day here in the Rockies, 65 degrees out. Feels great to run in just a tshirt and shorts again.

AM Swim, Intensity did not equate speed today. I swam pretty much the same speed regardless of effort, crap day.
w/u
800 SKPS
m/s
2 x 400 w/buoy (2nd set was 450) 5:50 and 6:36
4 x 200, no speed whatsoever , 1 & 3 went hard for a measly 3:02 & :03. 2&4 went easier with some dolphin kick practice 3:10 and :12
8 x 100, just one speed regardless of effort. ~1:29

PM Run, wasn't sure I'd have any energy but surprised myself and got in 8 miles, w 5 mile repeats w/.25 mile recovery
Mile repeats averaged 5:50, recovery averaging 8 min pace.

---

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

Warmup
10x100 (various things) on about 15 secs rest

Main 4x400
1) pull w paddles aerobic /steady
2) 8 X 50 (2 on 55, 2 on 50, 2 on 45, 2 on 40)
3) easy swim w kick mixed in
4) fast
For the fast one I tried to do it by kicking as little as possible for the first 250, then bring the legs in for the last 150. Cranked out a 4:54 (even split) Very happy with that.

Finished up with 12x 25 every 4th fast.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Just wanted to see where that 4:54 puts me.

That's 4 secs faster than a meet I did in May 2014, and only 6 secs slower than a meet in November '14. From a push, at the end of practice, wearing a drag suit, and sharing a lane. Bodes pretty well for nationals, I hope.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8.5 mi easy, run, 2500 yd swim

5 x 100 on 1:30 w/u
10 x 100 odds fast (1:11, 1:10, 1:10, 1:11, 1:11)
100 kick
2 x 300 swim
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

AM - 65 min trainer

PM - 4 mile easy run in 30:20, 60 degrees out again, I could get used to this.

---

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

I always forget. Do you send primarily scm?

Yesterdays swim was a butt kicking.

LCM
wu - 3x (150fr, 100IM, 50k on side), 100 build
ms - 3x (3x200@2:45, 400 IM as (25fast, 50dr, 25fast)) -- r1&3 swim, r2 pull
100 easy, 10x50kwf @:50, 200 cool down
4900LCM

The draft helped big time on this set and we were cruising. The pace caught up to me on the last set though and I touched at 2:45 on the 2nd rep and took an extra :15 before the last rep. Ouch!

---

https://twitter.com/mungub

Yeah mostly scm. we do have a weekly lcm practice but that's sunday am. i don't do sunday mornings, that's my day to sleep in. i have a hard time getting enough sleep during the week.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8 mi run w/ 2.75 mi @ 7:19 pace and 4.16 mi (=30 min) @ 7:13 pace
4100 yd swim

500 w/u
4 x 100 on 1:25
400 swim
3 x [100 kick + 100 fast + 100 easy] 1:13s
100 kick
4 x 200 evens fast 2:26, 2:27
5 x 100 evens kick
400 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

AM swim, after feeling like crap in the water this week I decided to not push it too hard today. Overall felt good, especially toward the end. 71 min swim time
w/u
600 easy
4 x 100 alt 100 fist, 100 cruise
m/s 3 x 800 w/core shorts, steady, ~:30 rest
4 x 100 50/50 back & breast
w/d 500 easy

PM run
8.5 mile, wore flats again and just cruised, holding HR near 75% throughout. 61 minutes.

---

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

Woops, been awhile for my postings.

2/11
Trail running in Whiting Ranch, up something called Billy Goat Trail - appropriately named. 8.2 miles & 1541 feet climbing
Followed with 3000 yards in the pool

1000s 12:55
4x250kwf alt be/fr/dob/fl
5x100@2:00 I'm w/fins
10x50@1:00 sprint 25/ez 25 alt br/fr

2/12
5.9 mile trail run w/700 feet climbing, pushed hard with 7:54 average


2/13
Swim Meet at Rose Bowl Aquatic Center (Man what a long way to drive for a few minutes of racing). I was pretty fatigued and had awful times. I felt uncoordinated and just plain slow/sloppy. Nevertheless, since I'm a geezer, I placed pretty well: (25 yard pool)

100 IM 1:14 & 2nd place (expected a 1:09)
50 breast 36 & 2nd place (expected a 34)
200 IM - scratched, based on my 100IM fly, I decided not to embarrass myself
200 free 2:13 and 1st place (expected a 2:06)

2/14
In honor of Valentine's Day (and that I have no one, ATM, to lavish with Valentine's stuff) I ran 14 miles on trails in Aliso & Wood Canyons. 1513 feet of climbing for a couple of hours. I felt pretty good after that. Ready for the final trail race of the WTRS series this coming weekend (21k). I didn't get a swim in, but should be able to today.

---

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

OK, with 14 days left, I need to do 42000m to hit 90K. The problem is that I need to do a 5 day biz trip to Barcelona and back. I can swim the day I arrive back at home. That leaves 4 days that I may potentially miss. I have one day in a hotel at London airport that seems to have a pool that looks like around 15meters. If I put in 40 minutes on the evening I get there and the morning I leave, that gives me ~4000m that I'd otherwise have to catch up on. This leaves 2 days in Barcelona where I need to find a pool around work and business dinner obligations. The main problem is finding a pool close to hotel open in the morning, commute across to the pool, cram in a swim and get back in time for work. This is where running rules because you can do it anywhere. If I fall 10,000m behind that means every swim that I do for the rest of the month needs to increase from ~3000m to almost 3800m. I guess that is possible. The things you will do to chase a stupid number.

On a plus side I seem to be getting fitter in the water. Doing 500-1000m of band pull (no buoy) per workout is helping with body position. I have also used the opportunity to improve my kick. Normally I do zero kick sets because of the conditioning my legs get from bike and run and my limited pool time. I am trying to maximize upper body workload. Now since I am not running, I can happy to kick lots more. What I am noticing is that my plantar flex when I return to "normal freestyle" is better and even though I don't kick that hard during normal freesytle, I think better streamlining of the foot and I am arriving at the other a bit more than a "half stroke" earlier. It does not seem like a lot, but a half stroke over 25m, is 2 strokes over 100m or 38 strokes over an IM. If that is worth ~1 min just from streamlining the feet, I would take it. More than likely this is wishful thinking due to wetsuit getting most of the foot drag out of the way anyway, but you take every small victory however it happens.

I don't think I've ever hit the Fish Challenge number, not enough time to keep up with running and cycling too.

2/13 - No swim
3 hour trainer, just grinding away
4 mile easy run

2/14- 16 mile run in 1:53:21, middle 8 at tempo effort

2/15 AM Swim 2400 yards in 37:47
w/u
300 easy
200 KWF
m/s
4 x 200 (50 ankle band, 150 buoy & band)
4 x 100 fist drill x 50
2 x 250 easy
w/d
300 IM
200 KWF

4 mile recovery run, 31:58. Got a HUGE blister yesterday, makes for uncomfortable running.

---

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

Invest in some DuoDerm - then you can pop it, put the duoderm over it, much more comfy. It can be a bit pricey but is well worth 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

band-only pulling is great.

7 mi run (5k @ 7:19 pace + 2 x 1 mi, first one 7:13, second 7:08)
3200 yd swim

5 x 100 on 1:30
10 x [50 kick + 100 fast] 1:12-1:10
2 x [500 swim + 100 kick] easy

---

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

Rented a cabin for the long weekend with my wife, no pool for a few days. We did go to a maple syrup farm and eat pancakes and knockwurst, though :)

also did a little xc-skiing. we're slowly getting better balance on them, lots of fun.

I posted a link to the Global Swimming Summit interviews yesterday (crickets!!!) which was really good. I didn't listen to all of the interviews, but I did listen to the 3 from yesterday: Bob Bowman, Josh Davis (3x Gold medalist) and Jason Turcotte (head coach of Dynamo). I also listened to the Dave Salo interview. Pulled some interesting stuff from each of them.

I'm probably going to get some backlash from this, but comparing how open Bowman, Salo and the like are with their information, their programs, and their personalities, it is completely different from when I listen to the Joel Filliol / Paulo Sousa podcast. On the last one, Paulo specifically mentioned that he doesn't want his athletes telling anyone what they are doing via social media (or at least, that was the impression I got). Meanwhile, Bowman was talking about how when he was a young coach, he subscribed to a mailing list from one of the top coaches in the country at the time, and every week he got a package in the mail of every set those kids had done, and the coach's thoughts on what worked well, what didn't... It just seems like the swim coaches, at least the ones I am exposed to, are less "protective" of their space. Could just be the model that swimming follows vs triathlon is more open to "openness" in order for the coach to actually make a living at it???

Anyway, rambling over. The main point I was coming to was that Josh Davis had some neat stuff on his interview, one of which was talking about life as a masters swimmer with 5 (soon to be 6) kids, plus job. He set the 500y national record on going to the pool and swimming nothing but 50's, 2000 yards a day. He talked about what that was (which isn't exactly USRPT, but it is close...), which I'm going to dub the "Josh Davis Set"

300 warmup
30 x 50 @ 60 - at pace
warmdown

That's it. The trick is that those 30 x 50's all have to be at pace, which means race pace. For Josh, that means 30 x 50y holding 25's. That isn't easy by any stretch, not even for a former gold medalist....

So... I also came up with the "Josh Davis Lite", which I'll be doing at least 3x per week. It's a little easier to get through than the JD set, but still not easy. Gradually I hope to work up to the full JD set.

JD Lite:
400 warmup
10 x 50 @ 60 at pace (the first 2 can be building to pace, but not slow)
150 easy
5 x 50 @ pace-1s
150 easy
2 x 50 @ pace-2s
150 easy
50 flat out holding technique.
warmdown 150

Hold good technique for the whole thing.... It was hard, but manageable.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

"We did go to a maple syrup farm and eat pancakes and knockwurst, though :)"

Post of the Day!

No swim today for me.

AM - 52 min trainer ride, main set was 6 x 5:00 (T1 practice, 1 min feet on shoes, 4:00 feet in shoes) Much harder on the trainer than I thought.

PM - Easy 10K run in 49:52. Legs are almost back to normal, used some moleskin around the blister and didn't have any issues. Should be cleared up by Saturday (10 mile road race)

---

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

If it's written in stone then it must done. This is Sharpie marker on HDPE (a type of plastic).
House coach drew up a little diddy to get me back in the game. Running 5K+ a day and that has helped my breathing a lot.

---

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

that's cool!

12 mi run 1:38:33 ... was at 7.08 at 60:00, so a nice negative split.
2100 yd swim: 3 x [600 swim + 100 kick] 8:05, 7:55, 7:54
my shoulders and arms were unreasonably stiff this morning and I just wanted to swim some long intervals.

---

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

AM swim, 2500 yards in ~38 min
W/u
300 easy
8 x 25 w/band
M/s
500 bouy and paddles
500 moderate effort
10 x 50 (25 moderate, 25 full gas)
W/d
300 IM
200 KWF

PM run, 6 miles easy in ~47 min. Legs still not fully recovered.

---

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

Open vs closed.....think VHS vs Betamax.....

I think in the long run the coaches that are more open end up doing professionally better. It is the same with companies. There are companies that try to keep a competitive advantage by being secretive. Others stay competitive in the market by being open but "a step ahead". It's more like, "we have no secrets, but we're so awesome you can come and try to keep up with our pace". I have found in my professional life, being open and a step ahead and you end up winning. But everyone has to choose their business model.

I remember my best years IM swimming when I was in my 20's and swimming 20K per week. You mentioned a this many times when you said, "work on your streamline off the wall" which I had not been doing. Between 2000 when I had a shoulder injury, then 2003 and 2011 with head and neck injuries, a lot of things on my swim stroke fell apart due to mobility challenges and neck pain. Recently though, with 3 months of solid swimming ~20K per week, I am finding my streamline is getting better. I realized how bad my plantar flex was with my left leg when I resumed a focus on more kick sets and that seems to have translated nicely to faster freestyle, not because of kick driven propulsion, but simply by better streamline.

These days 60-70 min swims feel no different than a 20-30 min swim used to feel like 3 months ago....then again, I have not been running at all, so no doubt, when I am able to run again (I hope), a 20-30 min run is probably going to feel like a 2 hour run. I guess there are no free lunches!

Thanks for the challenge. I'll be really hard pressed to make it to 90K with only 12 days of swimming left and certainly 2 days will be no swimming

Glad to hear you're making progress! It was 13 degrees here today, all the snow is gone. Got out on the skis a couple of times before the snow melted, it's getting a bit easier, but still not easy. We are forecast to get 30 cm next week though.

Also, we have 4 systems of groomed trails within the halifax region now (when there's snow), up from zero about 4 years ago, all maintained by volunteers. So that's a nice thing to have. Still not like what you guys have, but up your way the snow tends to stay all winter.

On openness, I think what happens is that the guys who are open with their ideas are generally regarded as the experts, so people want to come and train under them, they attract the best assistant coaches (I was listening to josh Davis gush over Chris kubick (sp?) who's the longtime assistant coach to Eddie Reese at u of Texas. He's one of the best coaches in the country in his own right, but he's been with Eddie for a really long time for a reason). And that just creates a culture of success. There's nothing magical about the sets they give out, but where the value is in quality coaching is their ability to observe and communicate.

On another note, kid from u of Waterloo (my alma mater) just set a new OUA record in the 100 breast, under my former teammate/coach. That makes me pretty happy, it's not like we're one of the powerhouse teams like u of t.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

5 mi easy run 44:49
3600 yd swim, shoulders/arms still stiff and tired for some strange reason.

5 x 100 on 1:30
200 fast 2:31
5 x 100 on 1:30
50 kick
2 x 200 fast on 4:00 --- 2:30, 2:27
5 x 100 on 1:30
3 x 200 fast on 4:00 --- 2:32 (bad turns), 2:27, 2:30 (50 back + 50 kick before the 3rd one)
150 swim + 300 kick + 200 stroke 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 today

AM trainer ride, 47 minutes. Main set was 6 x :30 spin ups, 4:30 recovery.

PM, easy 4 mile run, legs still feel like shit. Race day is 48 hours away, not feeling confident I'll be 100%.

---

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

6.2 mi easy run
4400 yd swim, finally felt good.

500 w/u
100 on 2:00
200 on 3:00
300 on 4:00 (3:50)
400 on 5:00 - missed it with a 5:02, a bit miffed as I should be able to make that
3 x [100 easy + 150 kick + 400 fast on 5:00] 4:57, 4:55, 4:57 --- got the quads locking up, piano fell on back feeling on the 3rd one!!!!!
2 x 300 easy first one free, 2nd one back
100 free

---

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

Post 5K street punt and 2K march to Vancouver Aquatic.
In the 50 on 50 this morning, which is cool because 3 years ago it was a pipe dream.
Sharing the lane with two regulars who are real nice swimmers.
Highlights: 200M of solid kick, 400 IM cheated a bit on the backstroke :P.

---

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

if I needed to cheat in a 400 IM it'd be on fly.
nice pool, and congrats on 50 50s

---

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

Saturday: 14.3 mi run in 2 hrs flat, 1000 yd swim easy (5 x 150 swim/50 kick) to cool off.

---

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

Dropping in here to get some ideas for swim sets. My Masters coach retired, so I'm trying to find a new team - for whatever reason I can't motivate myself to swim on my own. Here's a set we did yesterday (yards):

3 x 300 on 4:00 descend
4 x 150 on 2:00 steady pace
Repeat.

I really had to hustle to make sure the guy going first didn't lap me on the 300's.

Today I had a swim meet - did the 100 and 50 free. Felt pretty beat up on both. Then ran an easy 7 miles in the afternoon.

Total bike mileage this year = 20. Still working on that.

6x100 descending
6x100 as 75swim/25 stroke
8x50 kick, sprint between the flags
4x150 as 100firm 10s RI 50 sprint into 100 active recovery
4x100 as 50firm 10s RI 50 sprint into 100 active recovery

---

_____________________________________
What are you people, on dope?

—Mr. Hand

Wow, been missing my postings. Probably because, I've been beating yself up a lot and too exhausted to post:
2/15
3500 yards in about 50 minutes

1000 fr 13:10
5x100 various kicks
5x100 various kwf
4x[200s+50k] 2:25/:25/:22/:25
500 s/k cool

7.7 mile run @ 8:47 pace kind of a cruise with some hills

2/16
Easy 6.9 mile run @ 9:20 pace 820 feet of ascent
2500 yard swim in 45 minutes

500s
10x50@1:00 fly w/fins kick down & fly back
2x250kwf bk/fr
5 x100@1:45 alt pull/fr 1:08/:06
3x[50k/100IM]
50k cool

2/17
Hill climbing on bike 25.2 miles in 1:49 and 5635 feet of ascent
No swim

2/18
easy run 9.9 miles @ 8:50 pace with 680 feet of ascent
No swim

2/19
Another hilly bike ride of 18.8 miles in 1:40 and 4620 feet of ascent
Swim of 2500 yards in around 50 minutes

500s 5:52
10x100 kwf alt br/dlp/dob/fr
5x100@2:00 alt IM/fr
8x50 br drill
50 br hard :38 off the wall
50 k cool

2/20
Epic trail race 21k (12.6 miles) in 2:13 with 2881 feet of ascent. I tracked my age group leader a half mile ahead with 2.5 miles of downhill fire road to the finish. I hit 6:39 pace and caught him right near the end. He had some sprint left in him and beat me by one second! This was one bugger of a run - especially a 1.5 mile singletrack ascent called Horsethief Trail. It averages 16% grade, climbing 1289 feet. It took me 28:39 to get up that.
No swim

2/21
25 yard swim meet - I did ok, as I am beat up so much:
500 free in 5:56 (yeah, tired) but still first place
200 free in 2:12.29 and first place - pretty satisfied with that time
50 breast in 36.91 and third - pretty disappointed in that time
100 free in 1:03.31 and third - equally (maybe more) disappointed in that time!

There! I'm up to date

---

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

Well I can bring up the back end now. Your workouts look pretty beast, something to shoot for.

Got a taste of mid season TSUN club action today. Had my own lane beside our Sunday AAA group.
Fantastic stuff. I jumped out after 1 hour ~3000M? total, but should have stayed with it. Kids soldiered on for 30 minutes more.
Having said that my legs were pooched for the afternoon 5K TT run.

TSUN Video:

---

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

Time to catch up from a few days away.

2/19 - 2700 yards, 44:27
Kind of a shit day, went easy with a few hard sets produced nothing.
w/u 500 build
6 x 50 ankle band
200 kick
m/s 1000 w/core shorts
2 x 200, had nothing
w/d
300 IM easy

4 mile easy run in 30:16, legs finally feel recovered and blister doesn't kill to run on

2/20 - Race Day! Final race as a 44 y/o,
Snowman Stampede 10 miler, 1:01:46, 2nd AG 13th OA. Almost a full minute better than a race on the exact same course last month.

2/21 - Recovery run, planned for 6 miles but got to flapping my gums too much with the pack and didn't pay attention until we passed the 4 mile mark. I was feeling good so I went 10 in 1:12:59.
Demo'd the new Mizuno Catalyst, sweet freakin shoe. I'll be picking up a pair for sure to put into rotation.

2/22 - 3500 yard swim in ~60 min (~54 swim time)
Forgot Ye Ol' Garmin this morning so no interval times.
w/u
300 easy
m/s
2 x 400 w/buoy
3 x 300
4 x 200
5 x 100 w/buoy & band, my right shoulder felt really weak on the last 3
w/d
200 KWF

Easy 4 mile run coming up in 2 hours.

---

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

Forgot Ye Ol' Garmin this morning so no interval times.


Really? A garmin??? I think a time-out is in order...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I know, I know. I really only hit the button after the wall, plus I can't count beyond 10 laps when oxygen deprived.

At least I've tried to swim with the buoy, fins, and paddles combo.

---

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

At least I've tried to swim with the buoy, fins, and paddles combo.


<<hangs head in shame>>

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Shit, stupid auto-correct.....I have not tried the combo.

I'll just go sit in the corner now.

---

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

AM: 7 mi run (2.1 mi w/u + 2 x 2 mi @ 7:19, 7:13 pace)

PM: 3 mi bike to campus + 2100 yd swim

600 w/u
2 x [50 kick + 100 fast] 1:12s
2 x [100 easy swim + 100 kick + 200 fast] 2:25, 2:24
400 c/d

Quite pleased.

---

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

3.2 mi run 26:04
2600 yd swim

5 x 100 on 1:30
100 kick
4 x 200 on 3:00 odds fast 2:28s
100 kick
3 x [300 swim 100 kick]
200 c/d alt stroke, kick
or something like that - early workout before getting on a plane.

---

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

AM swim - 3500 in 1:01:20
Tough going with no pop to my stroke. Another of those days in the pool that I felt stuck in one gear. And my arms/shoulders felt like I went 12-rounds with the water afterwards, likely had shitty form throughout.
w/u
300 easy
m/s
2 x 400 w/buoy
3 x 300
4 x 200
5 x 100 w/buoy
w/d
100 back
100 breast

PM run - 8 miles in 55:28. Controlled chaos intervals, tried to hold the hard efforts at half marathon effort.
Mile 1 - warm up
1.5 miles x 3 @ 80-85% mHR (ave pace looked to be 6-6:20)
.5 mile recovery intervals
Mile 8 warm down.

---

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

Yesterdays lunch swim left me pretty sore today. It didn't look that bad on the board.

WU - 3x (200fr/100krls), 2x100 build
MS - 4x (10x25 fly@:30, 200 fly kick, 50 easy)

3600 scy and way too much fly.

---

https://twitter.com/mungub

SO GLAD I missed that swim!

---

---

"Only those who risk going too far can possibly find out how far one can go." T.S. Elliot | Cycle2Tri.com
Sponsors: SciCon | | Every Man Jack

Showed up at Masters last night but there was no coach. Swam with a teammate who was there. All SCY:

No warm-up
8 x 150 pull on 2:00 - 1-4 even pace, 5-8 descend
3 x (100 kick, 4 x 25 underwater kick)
2 x (4 x 25 easy on :30, 6 x 25 all out on :20)

100 easy

6 x 100 free on 1:20
6 x 100 free/back combination on 1:30, 1:25, 1:20 - struggled to make these because my backstroke sucks
6 x 100 free on 1:25/1:20/1:15/1:25/1:20/1:15
No cool-down

4200 yards

400 swim4x100 on 1:45 (25 kick/25 fists/50 build)4x125 on 2:10 (25 free/100 IM)4x150 on 2:15 pull (3/5/7 breathing pattern by 50)4x200 on 3:20 (swim no walls)4x50 on 55 (25 sprint/25 easy)4x75 on 60 pull200 cool down
3400scm continuous no extra rest

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

400 pull
4x100
4x50
3x(3x50/50/50/100 IM as kick-swim-drill-swim, drill-kick-swim-swim, swim-drill-kick-swim)
[tough to process at 545AM]
200IM
200kick
150pull
100IM
600pull

3000scy

---

_____________________________________
What are you people, on dope?

—Mr. Hand

no swim yesterday, am at a conference. Had some time this AM. Yesterday 10.8 mi easy run. Today
8.3 mi run w/ 6 x 1 mi @ 7:19 pace (1 min recoveries)
1200 yd swim at the local y

---

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

2/25
AM trainer ride for 1:25:00, main set was 8 x (5:30 min aero @ z3 then :30 all out)
PM run, 5 miles easy in 38:44.


2/26 - Bit of an epic morning workout, due to time constraints today I did a swim/run brick
5100 yards - 1:21:27, just went with the "flow" today, didn't try to hit any specific target times, just swam a comfortable-to-slightly-uncomfortable effort
w/u 600 easy
6 x100 (odd fist drill, even straight)
3 x 800 (-1 w/buoy -2 & 3 straight)
400 back/breast x 50
800 w/buoy
w/d
300 IM easy

Quick rinse shower and 8.1 mile run in 57:34. This run felt positively awesome, best feeling run I've done in 2 weeks.

---

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

That's a big day. Nice work.
9.5 ish mile run for me this AM.

---

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

500 (200s/50 one arm), 500 (200s/50k), 300 (100IM/50s)
300 pull descend by 100s on 4:20
4x50 fast on 50 (39-37)
300 pull build 100s on 4:20
6x50 fast on 55 (38-36)
300 (100IM/100s/100IM) on 5:00
8x50 fast on 60 (38-34)
8x25 on 30 odds head-up/evens reach and roll drill
200 easy
3500scm

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

6x100
8 x 50 kick
400 pull
4x250 as 200 cruise, 50 hard
4x200 as 150 cruise, 50 hard
4x150 as 100 cruise, 50 hard

---

_____________________________________
What are you people, on dope?

—Mr. Hand

still traveling. 5k run easy, then went to the ymca. four lane pool was busy and I had to circle swim with 3 others, so I'm calling it 3000 yards. Mostly straight freestyle, though did a 200 IM, some 25s and a 50 of fly, and a little kicking. Felt really good to swim. Also realised how spoiled I am w my college pool in which I rarely have to share a lane.

---

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

8 x 100 on 1:20 - #1-4 steady pace, 5-8 descend
3 x (2 x 75 kick, 2 x 75 drill) - steady pace, 5-10 sec rest after each
4 x 25 easy, 50 FAST, 50 easy
3 x 200...

Then the lifeguard blew his whistle and ordered everyone out of the pool due to excess chlorine (this happens about once a week at my pool and it drives me INSANE).

Went downstairs and ran an easy 5 miles on the treadmill (45 minutes - I always do 9:00 min/miles on the mill).

6*300 (odds free, evens IM (scull/dr/dr, dr/sw/dr, sw)
24*100 (6*(3@1.15, 1@ 1.45 - hold 1.06)
300 kk, 4*25 sprint kick on 40 with fins
200 kk, 4*25 sprint kick on 40/fins - 12.5s-13s
100 kk, 4*25 sprint kick on 40/fins
300 c/d
5400 scy
was pleased with this one, thought holding the 1.06s would be a lot harder then it was.. hopefully bodes well for masters meet tomorrow!

2 more days of swimming left in the challenge. Stupid business travel or I would have had a shot at a 100K month. Currently at 86,500m. If I had three days of 4500m, 100K was in reach, but this month is too short. Maybe I will swim tomorrow, hit 90K, take Monday off and target 100K in March!!!! 100K in March would be 30 days swimming at 3333.33 m per session. I did swim in the Barcelona Olympic complex this week which was pretty cool.

Ya, you are spoiled:)

Warm-up: 4 x 400 IM alt 25 kick/25 swim, on :30 rest
Main Sets: 8 x (100 IM swim + 100 IM kick) on :15 rest
8 x 100 breast on :20 rest
500/400/300/200/100/50/50 free alt swim and pull/paddles, on :20 rest
Cool-down: 200 free easy, 200 IM easy

6000 scy but with all the kicking and IM, it takes a bit longer than an all freestyle workout, but all free is just boring:)

---

"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."

I ended the month at 93000m. I'll keep my March target at 90000m which gives me room for more intensity in my swims and also more missed days during business travel. It was a bit stressful logistics wise to find pools. I was grateful to swim in the Barcelona Olympic complex, but it did require a bit of a addtional stress on top of business travel and I don't want that to become part of every trip. If I can access a pool easily, then bonus.

Bravo Dev! I wish I could find more time to swim, although not at the expense of not being able to run :-)

My monthly swim total, 44,050, clearly defines my minnow status. Final swim of February was 3500 yards (52:57)
w/u 800 SKPS
4 x 50 ankle band
200 KWF
m/s
8 x 100
4 x 200 (50 quick, 50 all out, 100 easy)
300 IM
w/d
400 SKPS


Final run for February will be an easy 4-5 miler during lunch. (went 5 in 38:35)

---

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

LOL....I am just putting my normal 6-7 hours per week of running in the winter to swimming!

No big totals...

Just a 4.20.93 400 Free and 2.14.55 200 Fly at yesterdays meet.


One of my former coaches swam a 58.86 100 Fly and 1.01.65 100 IM... not bad for 50. Should place him 1st on his AG globally.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Had to take last week out of the pool and off running with horrible bronchitis. Was on antibiotics and could only lift weights and ride the trainer. Swam again today:
1000wu various stuff
20x100 pull/paddles on 1:30 hold 1:19
4x200 long/smooth pull with paddles on 3:00 hold 2:43
200cd

Then, tonight, ran a very easy 5mi and lifted weights. Yesterday I did my first long run in a while (10mi) and I'm pretty sore today. Amazing how quick long run endurance disappears when you're injured. Hadn't been able to run more than 45min in over a month.

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

Lady beside me swam a 2.18.79 200m Fly...

Thank f&ck I swam 2.14.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Congrats Dev, that's a fine swimming effort. I didn't fare so well, as I spent more time running this month - and will probably continue to do so.

2/22 - Bike 2 hr 21 min 25 sec, 40.2 mi 5022 feet ascent 149 max HR
2/23 - Run 1 hr 4 min 6 sec, 7.4 mi - To beach and back 1090 feet ascent 148 Max HR
2/24 - Swim 41 min 57 sec, 3365.0 yds - Shaw's Cove to Bird Rock and back with a little extra credit thrown in. 62 deg water wetsuit used. 131 Max HR

Run 1 hr 44 min 5 sec, 9.5 mi - 1849 feet ascent 139 Max HR Boat Canyon, Emerald Canyon, Bommer Ridge

2/25 - Swim 50 min, 3000.0 yds - 1000s 13:00 4x250kwf alt fr/dob/br/fl 5x100 alt pul/fl 5x100 as br/fr/bk/fr/br

Run 37 min 11 sec, 4.5 mi - Speedwork 710 feet ascent 179 max HR 5:54 peak pace

2/26 - Swim 30 min, 2000.0 yds - 1000s 10x100kwf alt fr/bk/br

Run 1 hr 12 min 57 sec, 7.1 mi - 1053 feet ascent 155 max HR

2/27 - Swim 1 hr 19 min 13 sec, 6213.0 yds - Ocean swim w/wetsuit (61 deg) Oak Street to Shaw's Cove and return.
2/28 - Run 35 min 17 sec, 5.0 mi - Brea 8k Masters National Championship 177 feet ascent 169 Max HR
2/29 - Swim 27 min 45 sec, 2291.0 yds - Max HR 135 Wetsuit enabled Water temp: 62

Run 1 hr 10 min 15 sec, 7.0 mi - 1131 feet ascent 155 Max HR

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

good swims!

We have a LC meet this weekend, I'm not swimming though. Gonna time instead. Lynn Marshall is coming, she just aged up to the 55's. She's going to beat all the guys in the 1500.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Nice. She is fast.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Have not posted in a while. Last two swim were on my own so I went with a few Sets from Masters just tweeked to my current fitness level.

Sunday (trying to make this the equivalent to a 2x20 bike workout effort):

(SCM pool)

Warm up, 300meters of drills and descending 50's.

Main set:
4x100 (leave on 1:40)
2x200 (leave on 3:20)
1 x 400 (leave on 6:60)
2x200 (leave on 3:20)
4x100 (leave on 1:40)

I was consistently swimming at 1:31's for the 100's and 1:32/3 for the 200 and 400. Next time I do this set I will decrease the rest on the 400.

200 easy cool down, swimming with right hand fist. In the final 6 intervals I was really feeling my left catch, like I was grabbing the water not just going through the motion, felt good.




Monday (last night, trying to make this like a V02 max workout):

500 warm up. 10x50

Main set: All on 2min per 100m. So a fair bit of rest on every set. Push hard, but keeping stroke count

4x50 (swam these at :40/:41)
4x100 (swam these at 1:26/7)
4x200 (swam these at 2:59, 2:57, 2:58, 3:00)
4x100 (swam at 1:27/8)
4x50 (swam at :42/3 in a world of hurt.)

cool down, 10 by 50 easy swim (:50's)

This was painful. On the last 100 of the two hundreds I would have to really focus on keeping my stroke together. I tried to focus on the recovering arm entering the water, reaching a few inches forward with finger tips slightly down, then reaching over the barrel to start my catch. The point was to have no, or very little, pause in the front of my stroke.

I do find at that effort I add 1-2 strokes to my lengths compared to the effort on Monday.

Quote:

Lady beside me swam a 2.18.79 200m Fly...

Thank f&ck I swam 2.14.

LOL! nice :-)

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

Are you posting the March fish thread? My goal is to do a single 2000m swim all band pull no buoy. Last month I got up to 1000m. Body position is getting better with hips and legs closer to surface. I feel when I get my legs back into the next set it is like swimming with propellers on!

Dude, you're insane! I could probably muster 75 yds band only. I feel my right shoulder weaken after a few sets of 50.

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

yes, I'll post it, just got into work... west coast time

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