Sounds brutal. Not sure my hip will tolerate 3x100 breast but I might have to try that.

3500m for me this morning. Just a boring old 20x100 on 1:45 starting at 1:13-1:14 drifting down to 1:10-1:11 by the end.

Jason, how much slower should be breast be compared to my free. In May, even though I swam a lot, it was mainly for mental therapy and I lost any drive to do anything specific. I am unsure if I will pull myself out of that funk (or not). But maybe closing the gap between 50 free and what I SHOULD do for back and breast and fly would be something to work towards.

I still have this silly goal of being able to do 2000m continuous swim as 10x200 IM. I am pretty sure I can get that done just to do it, but I have not gotten up the motivation to just do it one day last month. I realize this is a silly goal, but what the heck. Anything that keeps one active.

Short answer, a hell of a lot closer than mine. My breaststroke SUCKS. I'm working on it, but my hips just don't move to let me get good drive on the kick.

The more complete answer is that there isn't a right answer. It's kind of like asking how much slower should my run be than my bike in a triathlon. Every swimmer has strong strokes and weak strokes. Mine is obviously breaststroke, my back is passable but not great, my free and fly are pretty good for an old fart.

I have the advantage of having done 100's in all strokes in competition. I was 10s off my standalone 100 fly PB, and until the wheels fell off the bus, 15s off my standalone 100 pb's in each of the other strokes. So take that as a guideline for doing this kind of set.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Cheat and do dolphin kick instead. I'm doing it legal, but the last couple of 100's on breaststroke I wasn't even doing a full pullout off the turns. Dying for air....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

7.6 mi run 1:05:06
600 yd swim
trying to kill some pre-dissertation defense jitters

---

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

2967 yard ocean swim. The water is still 60 or less. Super calm today and I had a couple dolphins startle me as they swam beneath me from head-on. Also almost swam into a rock, trying to circumnavigate the thick kelp bed. The surge sucked me towards it. That could have left me a bloody mess. I love the ocean!!!

---

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

What is the consensus from real swimmers if I do 2 dolphin kicks for each breast pull in "training" (which I have mastered) Is this any faster or slower than breast kick with breast pull? My body is much more OK with doing that.

400 easy pull
12x25 kick as fast/fast/easy
12x25 swim as fast/fast/easy on :30

4x5x100 on 1:45 as

100@75% (1:32-3)
100@75%
100@80% (1:30)
100@85% (1:26-8)
100 pull @65% (1:37)
no breaks

3000scy

---

_____________________________________
What are you people, on dope?

—Mr. Hand

For me, it's faster to do dolphin kick. For a good breaststroker who doesn't have a good fly, it isn't.

But that said, 2 dolphins to one breast pull is a pretty standard drill. Don't typically time drills

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Not sure what this swim challenge thingy is all about, but...trying to breakthrough a barrier in swimming. To that end, I'm trying to double my weekly yardage..using both frequency and volume. Today:

All sets on 30s rest.

200 warmup

8x50 single-arm
10x50 free
8x50 single-arm
5x100 free
8x50 catchup
5x100 free

200 cooldown

2500scy (shortest swim of the week)

So far, 9500scy for the week.

The new comp season doesn't start til September, first meet won't be til late October or November. Need some short term goals / challenges to keep the motivation up.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

You could try just piling on the distance. Think about the 24 hour swim completed by Maarten van der Weijden in a 25m pool.

140triguy wrote:

You could try just piling on the distance. Think about the 24 hour swim completed by Maarten van der Weijden in a 25m pool.

Except that it sounds horrible, and I don't have time, and it sounds horrible. Sure...

Today's swim, keep it simple.

600 Warmup (SKPSKD)


15 x 100 as follows:
- 6 on 1:30
- 6 on 1:25
- 3 on 1:20
try to hold 1:15's (held 15 -17's, avg 16's for the whole thing)


200 easy warmdown

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

5.5 mi run, 600 yd swim before heading to Crater Lake National Park for the day :)

---

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

Just a thought on your run + swim combos. What if you cut down the runs by 10 minutes and added 10 min more of swimming. That addititonal 10 min of swimming can be done at much higher intensity (pretty well daily) than the same time on the run (you just can't go that hard running). Food for thought.

Lately I have been doing lots of 200's IM, but as 50 fly, 25 back, 25 breast, 100 free. The breast stroke is getting better thanks to the 2 dolphin kick beast drill that Jason and AnnaS suggested. Also been working on getting "over the barrel" catch for fly, breast and free. This seems to be helping my free carrying that feeling between strokes.

3800 scy

200 wu
8x25 drills
10x50 free
8x25 drills
5x100 free
8x50 drills
5x100 free
8x50 drills
5x100 free
200 cd

Followed by
2:30 40mile bike

visualization trick to encourage you to keep your elbows up. Imagine you have to reach over a barrel in order to start the pull.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Pretty easy day in the pool yesterday.

1000 warmup


4x100 on 1:45
4x75 on 1:20
4x50 on :55


100 easy
100 fast


Then I got booted out of the lane (waterpolo was done, and another AG team was coming into my lane. I could have waited the 10 minutes or so for the guards to put in the lane lines, but decided to go home instead) I had planned on doing another round of the main set, but I wasn't really feeling it anyway.


2000m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

No challenge in the Training Log yet either .... until now! I added the June swim challenge.

Have at it, all you awesome swimmer folks :-)

-Eric

I raced the Orange County Triathlon - an Olympic distance event, yesterday.
The lake water temperature was just over 74, so I elected not to wear a wetsuit because when I did Auburn, at 68 degrees, I overheated in the wetsuit. However, I now have a pretty good idea how much difference a wetsuit makes for me: Auburn: 1.5 miles, 68 degrees, 1:13/100 yard; Lake Mission Viejo: 1 mile, 74 degrees, 1:19/100 yard. I wore a Liftfoil swimskin, that has no bike pad, over a pair of biking shorts with a thin fleece pad & wore that for the whole race. Besides the wetsuit, the one other major difference was, at Lake Mission Viejo, I was in the fourth wave and had some traffic to contend with, while at Folsom Lake, we went off in one big in-water start wave and I was third overall - no traffic at all. Results aren't posted yet, but pretty sure I was first in about 24 minutes (1814 yards by GPS). Last year, with a wetsuit, I was 3 minutes faster - bad decision to go without, I guess.
I was shortly passed by a friend in my AG whom I consider one of our strongest riders, but he typically only does sprints and has been to Worlds a few times. However, I think he pushed the climb up El Toro a little too hard and I passed him back a few minutes later. I kept the lead through about 20 of the 24 miles and then had a 5 minute a-fib attack that knocked me down from 20 mph to about 15. Still, as I recovered, I was still ahead. The final climb is a small ring affair, so I shifted and my chain dropped inside the small ring and wedged itself pretty severely. (I'm gonna have to find a remedy for that). I spent 3 minutes at the side of the road pulling that bastard out and bloodying my hand doing so, and cursing a lot. Finished the ride in 1:12 - a 19.6 mph average on a pretty hilly course. Last year I was 1:09, so subtract the 3 minutes and maybe another minute for the a-fib, and I had the best ride ever there. The run is a tough, hilly thing and had me at 54 minutes for the 6 miles - pretty typical for me on that route. I can beat my friend in a stand-alone run, but he got first, someone I don't know took second and I got third. I don't know the time spread to see, if all went well, if I would have beaten him. I'm sure it would have been down to the wire and a great finish between us. They give bottles of decent wine for 1st thru 3rd. As my sister says, 3rd place wine tastes just as good as 1st place. I'm good with that.

---

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

Felt good today.

For the main set, gave myself target times that were based off the middle 200 of my best 400 free (2:19 high). target adjustments are in per 100 pace.

warmup 750 SKPKS

pre-set set
4 x 50 @ 60 d 1-4 (activation set)

200 ez
200 at target (2:20)
200 ez
150 at target (1:45)
200 ez
100 at T-5 (1:06)
150 ez
50 at T-10 (:31)

Missed them all by a little bit, but still pretty good.

100 ez warmdown

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

That would make far too much sense ;-)

9.5 mi run w/ 2.3 mi w/u (including 1 mi @ 7:53) and 5k 24:01. (If I had realised I was so close to 24 min I would have pushed mile 3 more; I ran 3 mi @ 7:47 then picked it up the last tenth).
1100 yd swim: 10 x 100 on 1:30 plus 100 kick c/d

---

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

400 easy

600 easy with a deck-up every 100

6x150 pull buoy/band progressing intensity each set, :20 RI

3x300 with first 25 at 90%, settle into 75-80% sighting twice every 25, deck-up at 275yd turn, :60 RI

4x50 easy pull with band

3000 scy

easy 4.5mi shake-out run

---

_____________________________________
What are you people, on dope?

—Mr. Hand

Evening masters

1200 warmup (various)

4x 75 on 1:20 free d 1-4
4x75 on 1:30 IM (no breast) d 1-4
100 ez
4x75 on 1:15 d 1-4
4x75 on 1:30 25fly/50free d1-4

500 warmdown

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

7 mi run 1:00:30
1000 yd swim

500 w/u
50 kick
100 fast 1:17
100 easy
50 kick
100 fast 1:14
100 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

No swim yesterday. I did a short run in the AM and a bike ride at lunch.
This AM, back to the ocean. Water is about 62 - slowly rising - It's Summer? You'd never know - it was drizzling.
3144 yards in 43 minutes.

---

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

2250m at lunch

Main set
3x{
3x150 @2:00
50 ez kick
}

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I hate you.

3000 SCM with a main set of

1x100 fly (1:12)
2x100 back (1:26, 1:28)
3x100 breast (1:28, 1:29, 1:29)
4x100 free (1:08, 1:09, 1:09, 1:08)

Well done, I've gotta step up my game!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Really tough set - things started to burn during the second 100 breast. It's also possible I took an extra 10s after the second 100 free as my brain wasn't calculating very well at that point.

I may try it again in a few weeks.

BTW, RealAB needs to be blamed for this. If he hadn't told me about Workout Wednesday on FloSwimming, I wouldn't have found it.

http://www.floswimming.com/video/1093121-workout-wednesday-lakeside-swim-team#.WTfu2esrKUk

Oh, and we're getting off easy. The Lakeside kids in the video do it twice :-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Damn

3200 scy.

All sets on 30s rest.

200 warmup

8x50 single-arm
2x100 free (was supposed to be 10x50...but, I did 100s for the first two repeats by mistake)
8x50 free
8x50 single-arm
5x100 free
8x50 catchup
5x100 free

200 cooldown

2600m at lunch, nothing special, mostly just a recovery swim with a couple of 85% efforts thrown in.

It's a slow time at work, getting swimming in while I can before budget season starts up.

Did a moderate effort 50 breast at the end of practice, trying to work on stroke timing. got down to a :43, which is pretty good for me! I think I've finally figured out that I have a habit of initiating the kick too early in the stroke cycle, so I'm pulling against dragging legs. Working on that today.

Breaststroke is weird....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I had to relearn that when I started swimming again. The timing of how I swam as a kid and what seems to be the proper way now is a bit different.

9 mi run easy pace 3 mi splits 27:04, 27:16, 26:55
1100 yd swim


300 w/u
3 x [100 fast + 100 easy + 50 kick]
50 c/d


then got cavity filled. Am now feeling sort of out of 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

7 mi run, 1700 yd swim

600 w/u
50 kick
6 x 100 on 1:30
50 kick
250 swim
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

1800 m at lunch swim.

600 warmup (not long enough, but pressed for time because of work)

switched the test around slightly to go on standard off times instead of a rest period.

100 fly on 2:00 (1:11) - felt tight, needed longer warmup
2 x 100 back on 2:00 (1:21, 21)
3 x 100 breast on 2:30 (1:40, 41, 43)
4 x 100 free on 2:00 (1:11, 11, 11, 10)

200 ez warmdown

sum of stroke averages 5:24, 8 secs faster than last week. :-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Just another fun day in the ocean this morning. Both air and water about 62F. Water is clearing up - easier to see the sharks!
3109 yards in 40 minutes.
Some of the pod is having a "Bob 'n Beer" evening. I was thinking of going - a nearly 2 mile swim in the ocean then go have some beers and maybe some food. But as I got home, the wind has picked up a lot, I decided against going.
I've also been invited to join a Maui Channel Relay team. I really want to go, but it's gonna be super expensive. But if I go, I'll swing in the Waikiki Roughwater Swim, as well. Get that crossed off my bucket list.

---

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

Both of those swims would be super cool to do!

Lunch swim for me today, 1500m - 30x50 on 1:01 beat the clock

Filled up the backyard pool yesterday, wife took the toddler for a swim in it today. I think she was excited to get in. The pool is 65* today, apparently the almost-2 year old thinks its too cold....

Gotta get that kid to toughen up a bit ;-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I have been on an off battling shoulder injuries for the past 12 months due to 2 bike crashes. Alas I am finally feeling 90% mobility which is perhaps the best I can hope for (does that mean it is 100%?).

I have a goal to go 20 x 100's on 1:30 with a 1:10 avg by November 1st. I would say rock bottom was when I was holding :36/:37 on "fast" 50's. Right now can hold 1:13 or so for about 12 x 100's but not for 20. SO I have an endurance AND speed issue.

To reach the goal I have two sub objectives:

24 x 25's on :30 holding :14
6 x 300's on 4:15 holding 3:45

I figure if I can do those sets, I can do the 100s.

This AM I did 24x25's and I grazed :14 on a few of them. But I was solidly :15. Progress is coming....

I was in the Rocklin (Sacramento/Auburn) area over the weekend. I got in a pool swim of just 2000 yards. Later that day, I got a 7 mile run in while pushing a baby jogger for half of it - all pavement (yuk). Oh, so long ago since I've done that!

This morning I got 3100 in back in my local pool:

1000s 13:06
4x250 kwf all strokes
10x100 alt IM@2:00/fr@1:45 ~1:24/~1:09-1:06
100 s/k cool

And then a short, relatively quick 3.7 mile run in 29 minutes - 50/50 pavement/trail

---

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

What kind of excuse is the shoulder injury thing on the fish thread....that's just an excuse to do your target 20x100m on 1:30 doing dolphin kick (fins optional, but since you are studly, no fins needed)!!!

Masters tonight. Things are starting to wind down, pretty sparsely attended since the weather here is fantastic. No one wants to swim indoors except a few idiots. I had a lane to myself. Even coach decided to skip out and email the practice into the front desk.

1000 spkdk

Set 1
100 build 1:10
4x25 IM @ 35
150 build 1:53
4x25 @ 30
200 build 2:30
4x25 free @ 30
250 build ???
4 x 25 IM @ 35

Set 2
2 x (3x100)
1 - breath 2, 4, 6, 8 by 25 @ 2:00
2 - 25 scull 25 free @ 2:30
3 - quick with excellent technique @ 2:00 (1:09, 1;08)

200 ez wdn

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Relatively easy swim tonight, just trying to get in a few fast efforts

1200 warmup (mostly 100s of swim, kick, or drill, continuous.

5 x (
100 relaxed, good technique, odds no fins, evens w fins
75 kick (50 with board, 25 no board)
50 fast @ goal 200 pace. (#4 fly at goal 100pace for 2nd 50)
25 easy
)

200 kick wamdown

Fast 50's were :30, 29, 29, 31 (fly) and 29. Right where I was hoping to be.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

It's been really warm here lately. I usually just leave my swim gear in the trunk of my car, but I can't do that anymore. The heat has wrecked my goggle straps :-( broke today in practice. Now I'll have to lug the bag into the office.

On the plus side, I can hang my towel up in the car and it dries off during the day :-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

What's the best-by date on front-door brags? Just had a look at the FINA world rankings for 100 fly (2016 SCM - M 45-49)

:-)


http://www.fina.org/content/masters-top-10

I was actually just curious how far out of it I was, not expecting to be there....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I'm getting some consistency in the pool, after about 16 months of sporadic efforts. I only have access to a short course pool, 25y, but the water is pretty nice.

I got it into my head to try a 26.2 mile pool swim after reading about Maarten van der Weijden's 24 hour swim. I've been doing some longer repeats, but I'm still getting bored at about an hour. That needs to change if I plan on this pool marathon.

Yesterday:
1000 swim, with first 300 as warm up, 12:30
3 x 1200 @ 16:00 (times were 15:25, :22, :20)
100 c-d

That sounds like hell... Have fun!

Can you hook up some tunes to the pool, like the synchro swimmers have? 42kms at 4000m per hour (1:30 /100m average) - 10.5 hours of swmming.....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Sweet, that's awesome! Definitely still within the time limits on that one!

I'm thinking I'd like to do a more conservative 12 hours, or about 1:33/100 yards (I think). Probably in Mid-Late December if in fact I decide to go for it. I'd fund-raise for the American Cancer Society, as I am a survivor myself. The idea is to use a pool that has 16 scy lanes, and invite up to 30 other teams (1-6 swimmers each; swimmers must swim in the same order, and can only switch out after the first hour, and then at minimum of 10minutes after that). I'd get the empty lane.

As for music, I just listen to the voices in my head.

catching up: Friday ran in Oregon; Saturday trail run in Salt Lake City; Sunday and Monday ran in Salt Lake City (30 min tempo @7.1 mph). Tuesday 6.5 mi in Limon, Coloroado. Today 8.3 mi w/ 4 mi progressive 7.1 to 7.4 mph and 10 min in the nicely chilly hotel pool in Stillwater, OK.

---

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

June 13 - Ocean swim - 1929 yards in 30 minutes. Just cruised around. did some elliptical in the gym at lunch then 2.4 miles running for the summer monthly pub run. Got to the pub and had a tasty IPA - Clown Face Space Cake Double IPA. Had to try it with a name like that.

June 14 - Morning pool swim in 52 minutes

4x500@7:00 ~6:30
100 brk
2x200s 2:28 & 2:25
2x[100 brk & 100IM] 1:24 & 1:19
200 s/k cool

Then a 3.8 mile lunch trail run in 85 deg weather. Followed that by an afternoon Dusk Patrol swim back at Shaw's Cove - did the lost dog meandering about the cove for 1800 yards in 26 minutes. Water was warm enough - mid 60s to not wear T1 wetsuit top.


June 15 - A foggy morning swim at Shaw's. Again no wetsuit. 2846 yards in 39 and a half minutes. I'll do a little run at lunch. Then, this afternoon is the first of the weekly summer series called Coveathlon - a 500 yard swim followed by a 3 mile run. Most will wear a wetsuit, but I'm gonna do this first one SwimRun style and wear skinsuit and shoes - no time wasted stripping wetsuit and putting shoes on.


This Saturday is the annual Summer float parade, where us Laguna Beach Open Water Swimmers, tow various inflatable toy floats 2 miles from Oak Street to Main Beach and back. I'll be towing a 39 inch tall Tiki.

---

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

MS yesterday - 3 x 500

#1 - build within each 100 (so the 4th, 8th, 12th etc lengths are quick, the 1st, 5th, 9th etc lengths are the slowest / easiest)
#2 - pull - maintaining good balance (even shoulder rotation)
#3 - negative split - quick (2:40 at the 200, 5:15 at the 400, 6:30 at 500)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Alright, I need to add some more focus on the swim. Can I join y'all's cool little club here?

Short term goal is to just get more swimming in. I've recently moved offices that's super convenient to a gym with a pool. The pool is quite warm, but I'll just HTFU. So I can easily get in lunch swims now anyway.

After swimming maybe 1-2 times per week lately, goal is to try and swim everyday at lunch now. Start out with 2000y/d, then build to 3k (about all I can get in at lunch).

M: 2000 (2x1000)
T: 2000 (500 w/u, 10x100 10s rest, 500)
W: 2000 (4x500)
Th: didn't make it today, but plan to do 4k tomorrow to make up for it.

I can't believe how much OW swimming you have been doing Steve, seen any of the sharks I see on the news every night? I'm about to go to Old Mans and start surfing again, probably not too crowded in the lineup these days I'm guessing.

So after 6 years of little to no swimming like the spawning salmon I returned to the Ole Hansen pool. A lot of the same guys there only older, like me I guess. I have been putting it off, but am biting the bullet and just jumping into lane 2, with buoy and paddles of course. 66 year old guy led the lane for a set:

3X(200/2x100/4x50) @ 1;30 base. He held 1;12 to 1;08 pace for the set. For me it was the fastest I have swam in I cannot remember. Did a 2;23 on the last 200, kind of in the draft(he went 2;16) It is good to be back, hopefully I can string something reseambling a workout month, then maybe move ahead of the 54 year old woman...

Welcome back to our little band of outcasts. :-)

I jumped in for 45 minutes before the pool closed tonight. Don't really like swimming that late, but that's how my Thursday schedule works now. Oh well.

Stole a workout from zenmaster,

1000 warmup
50's on :61, beat the clock. Started on the :10, build the first 10 to :33's, then hold :33 or better. Made the leave on the 28 (did a :31, so 1 sec to spare, but just missed the next one with a :32.)

200 warmdown

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

 

300 easy
450 pull + band, build to firm
600 @75%
6 x 100 at 75% sighting every 25, deck-up after each 100, :20 RI
300 @75% (4:35)
300 pull @75% (4:37)
6 x 100 at 75% sighting every 25, deck-up after each 100, :20 RI
50 easy pull

total 3200 scy

---

_____________________________________
What are you people, on dope?

—Mr. Hand

Looks like you listen to the tower26 podcast?



Didn't manage the 4k today, started degrading so cut it at 2500 (5x500). So 8500 for the week which is more than I've done since March.

Set a new PR on the 1 hour swim this morning. 4,550 yds in 1:00:07. Knocking on the door of a 1:18 pace average nonstop.

First time using exogenous ketones as fuel and noticed a reduced demand for air and slightly more relaxed. I usually start to struggle to keep the pace the last few minutes and this time never did.

Pretty relaxed swim overall. 5 minute long drag chute intervals on occasion definitely are working! :)

---

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

Yep! I've been getting a lot in, that's for sure. I'm real happy to have found the group that goes by many names - Oak Streakers, Laguna Beach Open Water Swimmers, Dawn Patrol, etc.. Granted, I'm not getting a focused workout in, but I'm kind of moving on from that. I'll still do the Master's races and get some pl swims in, but loving the ocean. As for sharks, nope, no big ones. I've seen a juvi or two, up to maybe 5 feet long. They just scatter when we roll through. You know what the real odds are... go out and surf! Great you're getting back into the game. The refurbished pool looks nice, but still tiny, isn't it?

I just did my first Coveathlon last night (Aquathlon), a 1k swim and 3 mile run. Water at Newport Dunes is 70, yet most everyone wears a wetsuit. I didn't. In fact, I wore my shoes in the swim! I'm training for SwimRun. As usual, everyone starts way too hard, then drop off. I would have loved to seen their faces when the crazy, old, non-wetsuited dude in shoes passes them. So, I was like 6th out of the water. So as they're switching out in transition, I toss my cap and goggles and run right on by. I had a good run, too, good for me lately - 22 minutes and change. I was 16th overall and 1st in 60+ division.

This morning, back to Shaw's Cove for a 2100 yard or so swim, but taken a bit easier. Water is finally at a no wetsuit temp, for me. Most of those guys there are no wetsuit even down into the 50s! But that's all they do is open water swim. Come on down sometime 6 AM Tuesday through Friday at Shaw's. 7 AM Saturdays at Oak Street (where this Saturday, were doing a float parade to Main Beach and back. I'm towing a 40 inch tall tiki!) And then 7 AM on Sunday back at Shaw's or a predetermined destination swim, such as Montage, Woods Cove, Table Rock Beach, and we'll throw in a San Clemente North Beach to the pier and back sometime, and have breakfast at Ellie's Table.

---

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

Yeah. Have you done that workout? I could feel the expansion in my lungs afterwards ... and it's not often that I'm still sweating from a swim after a shower, on the drive home

---

_____________________________________
What are you people, on dope?

—Mr. Hand

Most of the time with the drag chute I stick to 50s for freestyle and 25s for fly. Free 6-10 x 50 on 60 hold under 40...

---

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

I'm there too :) 800 for 35-39 last year. For 2017 I'll have a lot more if the averages hold up.

---

___________________________________________
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)

LCM meet in Red Deer tomorrow. Outdoors too :)

400 Free ~ 11:25
200 Fly ~ 3:45
800 Free ~ 4:20

2 Fly / 8 Free are back to back so there are hopefully 2 heats of 800 before I am up for the 800. It's positive check in so we could lose 3 swimmers and it would be 1 heat.

---

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

No I just started listening recently and haven't tried any of their workouts yet.

Yeah, I do 5 minutes at a time right now. Sometimes up to 20 minutes. I think 5 minutes is around 250 yards. Depends on how tired I'm getting. I find that longer intervals is just like hill training on the bike, raising the FTP, which then turns around and translates to a faster hour-long swim in an Ironman.

If I was racing 50s and 100s in swim meets again, I'd totally being 50s and 100s with the chute. I wish we had them on my high school team back in the day. They're awesome! We did have the surgical tubing setups though, and those made a massive impact in improving power for sure.

---

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

Welcome, Sean. Hi, Monty!

rest day yesterday, got home at 3 am after flying from Oklahoma to DC to Maine

today 3.8 mi in 32 min and 600 yd swim: 4 x 100 on 1:30 + 2 x 100 on 1:25
slept later than planned, hence the short swim. It felt SO good after not really having been in the pool for over a week.

---

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 Fly / 8 Free are back to back so there are hopefully 2 heats of 800 before I am up for the 800. It's positive check in so we could lose 3 swimmers and it would be 1 heat. //


400 Free ~ 11:25
200 Fly ~ 3:45
800 Free ~ 4:20

Ya but since you will be going 4;20 in the 800 you will have a lot of extra rest over the field... (-;


Good luck, keep us posted..

I want to do that.

Just a tad off my LCM masters pb of 4:27.07,


4:28.5x

Time for a good lunch and back to the pool.

---

___________________________________________
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)

You guarded at Huntington in the 70s? State or City? I was a JG with the furnisses and babashoffs. From maybe 65 to 70 or so. Ray Bray and crowd.

---

Dan Empfield
aka Slowman

Nice swim. Good luck in the rest

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

State, which included Beer Can, I mean Bolsa Chica Beach. 73-75

---

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

So meet ran way ahead and they added some break time...

200 Fly 2:16.7x M40-44 Cdn record
800 Free 9:18.xx AB Record.

400 is also AB record as well.

They had scratches so only 1 800 heat (slowish) between 200 fly and 800 free. Managed 6x100 @1:30 in between and flushed pretty good.

---

___________________________________________
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)

Sweet.

From the way way back in the day. Pablo morales and 16 y/o Mel Stewart

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Really cool look in the wayback machine. Crappy start, slow pool, slow lane lines, holding his breath, no underwater dolphin, slow suit, no swim cap, goes out too hard and dies, and still goes 1;58 for 200M fly. His 52+ in the 100 was even more impressive, one of the all time great flyers.

This was awesome to watch. Monty mentioned "holding his breath". What's the suggested approach these days. It seems like Phelps goes for max oxygen and breaths on very stroke (Rio 2016 below):

https://www.youtube.com/watch?v=dHYAIe8nKFg

Monty, how fast do you think Morales goes with today's underwater dolphin kicks in the Rio pool, with today's suites, with a swim cap? 0.5 seconds faster per 50? 1 s per 50?

Hard to really say dev, if you give him a second per 50 then he is one of the greatest flyers of all time, so probably closer .5+..

Phelps also has a flexbile back that allows him to breathe on every stroke and keep his hips from being too low.

---

___________________________________________
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)

The suits and cap are worth a bit, the current gen are maybe half a sec per 100 over an old Lycra speedo.

Dolphin kicks and breathing every stroke is tricky. You have to balance the increased oxygen vs the increased energy cost to lift your head and slightly worse streamline. My guess is Pools make more of a difference on the outside lanes or if you are behind. In the middle of the pool and leading, you aren't getting wave action.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

What is more important, flexibility in the neck or lumbar spine. Interesting thing is since I have been working on swimming fly, I can also hold my head up better on the bike looking forward

Dolphin kicks and breathing every stroke is tricky. You have to balance the increased oxygen vs the increased energy cost to lift your head and slightly worse streamline. //

I don't know why you think this is tricky, the jury is in and underwater dolphin and more breathing has led to faster swimming. I know because if you don't do it, you are not in the finals(or even qualifying) of any kind of meet, going all the way down to the groms. And it is probably the single biggest advance in times in the 200 and under events of all the things I have listed, and the results of more breathing on distance events is starting to point to that being a nice advantage for the 400 and up events too.

Fly isn't free. There are still a number of flyers who breathe every other stroke. I think schooling is one of them.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

5507 yards (3.12) miles in 1:20. No wetsuit. The ocean temp is near perfect. No sharks spotted. Gonna hit up Barley Forge Brewery for some fine craft beer/really good bar food and celebrate Father's Day.

---

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

Fly isn't free. There are still a number of flyers who breathe every other stroke. I think schooling is one of them.//

I was talking more about more breaths in freestyle, but the flyers do seem to be going that way too, especially in the 200. Of course there are people that still alternate breath and hold their breath out of turns, but they become fewer and fewer as time marches on here. It begins with one, then a few, and before you know it everyone is doing it. Underwater dolphin is there now, we are in the middle of the more breaths is better cycle. Doesn't hurt either that many WR and other records are being set with the more breathing patterns.

Would be interesting to count the total number of breaths between Phelps 2008 Beijing and Morales in that 1985 video. Who knows, maybe over the first 1:52 for both swimmers they take the same number of total breaths, given the underwater = zero for Phelps and over water, he breaths more, while Morales does not do much underwater, so he can maybe breath less over water. It might all just cancel out?

100 I would do 2 down 1 up, especially in short course and 200 1/1 or 1 down 2 up...

---

___________________________________________
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)

4:28.57 (4:27.07)
2:16.74 (2:18.22)
9:18.29 (9:17.72)

(Times from 2014 Masters Worlds)

All races swam in lane 3 in a 6 lane outdoor 50m pool from 1964. Montreal times done in one of 2 modern 10 lane pools with omega blocks. Red Deer pool is shallow at the turn end but 5m deep at the start.

---

___________________________________________
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! So you went faster than at 2014 Master's World's at the 200 fly. What was the delta?

2014 was 5th in my heat. Yesterday I was 1st by 10 seconds.

---

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

I'm saying that in my opinion 250 yards per interval on chutes is too far even for a 10k swimmer. Your technique will break down and you won't maximize the benefits of the tool. I would do 10-16x 75 or 100 vs the equilent of 200/250)


I don't race 50's and only 100's on occasion. I usually race 200m to 5k. My pool 5000m is sub 60 (February 2017 and 200 fly was 2:16 LCM yesterday).

---

___________________________________________
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)

3000 today, incl 400 kick (board, flutter kick, no fins) for time.

1000wup
400k in 6:21
200 ez
12x75 @ 1:20 d1-4
8x50 technique work
100 ez

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday 7.2 mi run w/ 10k @ 8:13 pace, then 30 min stairmaster and some ab exercises.
today 7 mi run in an hour, 900 yd swim

3 x 100 on 1:30 w/u
50 kick
100 fast 1:13
50 easy swim
50 kick
100 fast 1:12
50 easy swim
50 kick
100 fast 1:10
50 easy swim

Signed up for a meet on Saturday - racing all of the free events (50, 100, 200, 500, 1000 - not in that order). I love the thousand.

---

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

Pool swim this AM - workout planned by the GF (badass swimmer herself & I had to leave, but she went on and did more - 4200)
W/U
300s/100IM
Kick
4x[4x100 all strokes]
Drill
2x[4x25 fly/2x50bk/2x50br/100fr/200fr] (drill down, swim back)
300 s/k cool

3500 sc yardages

---

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

getting excited for Bridge 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

Yeah.... I hope the water goes up a few more degrees! I have a kayaker who escorted last year - so has experience. If you take my time from yesterday's 5500 and predict my bridge swim time from that, I'm gonna have a real good one - I think sub-5 hours. Of course fatigue will play an issue, but then so will current. Regardless, will be fun!

---

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

60x50 various stuff on more or less :60

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I'm psyched for you. Please make sure to get pictures!

6.2 mi easy run 55 min, 1675 yd swim

600 w/u
2 x 100 on 1:30
50 kick
100 fast 1:14
100 easy
200 fast 2:32
75 swim
25 kick
300 fast 3:53
25 kick c/d

---

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

I have been in an overall funk with life, between work stress and my ability to bike and run recently having gone to shit from spasms from my nerve issues. I have been swimming daily, but with nothing planned, no focus, just mental therapy to get away from life in general, since the pool is the only time that I can feel "normal" right now.

In any case, today, an impromtu 1000m fly-free materialized. Unfortunately it is not timed as it was totally unplanned. I was on a 70 min swim and at one point, I did a 100 fly hard and continued for 100 free pretty hard....after atrying to coax AnnaS to d some more 400 fly free in her leadup to IM Roth, I figured I should keep going to 400 fly-free....this soon morphed into a 3rd 100m fly to get me to 500m....at which point, I just mentally said, "well, if I came this far, i just need to do two hundreds of fly and it gets me to 1000m" (since the free part is the easy part)...so I did it. It felt easier than the 1000m doing 50/50. I felt that the longer free gave me more "rest" before going ballistic on the 100m fly again. But it could just be because I did not time it and was going easier!!!


If I get up enough nerve to do it in TT mode I may try another 1000m TT. That was the hardest aerobic effort that I can recall doing in many years, so not sure I want to go there again any time soon. But since I have no window into any other type of racing, maybe worth another try.

Dev, I'm really sorry your nerves are acting up again. I hope it gets better soon.

---

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

Dev, I'm sorry too that it's all been acting up. Continuing to try will make sure you figure *something* out.
I've half a mind to do your 2000 IM set today. OTOH, it sounds terrible.

On the 2000 meter of IM, I don't think it would be good to do that much breast stroke. In fact, if I recall correctly, my nerve/disc issue acted up around the time I started doing more breast stroke, so I have been doing modified 200m IM as (50 fly-50 back-25 breast-75 free). I think I might just remove all the breast stroke and see if my run and biking go back in a positive direction. Right now I can't even do 10 pedal strokes without an uncontrollable leg spasm. I was making a lot of progress in May, but no go now, so taking some time off the bike for sure. I'll may try some running again later this week to see what is going on. I think I can run again, but have been laying low. Really I want to be able to ride again with the good weather here. I can swim and shuffle on the treadmill all year.

Can you do dolphin kick breast stroke? It's a legit drill.
Breast stroke kick is for morphological aliens, as far as I'm concerned. I wouldn't do anything that you think could be hurting it.

Yes, I can do dolphin kick breast stroke! Agreed on the morphologic alien thing!!! I will stick to dolphin kick!

Triple whammy day:
This AM, a 5.6 mile trail run with 700 feet of climbing. Took forever... no not really, just under an hour.
At lunch time, the outside temp climbed to 97, so I decided to hop in the pool for some yardages. Big mistake! The pool is solar heated and was nearly the same temperature as the air. I did a 500, a couple 200s then some 25 yard sprints for a whopping 1200 yards.
I received an announcement that there was going to be an evening swim at Oak Street. So I went. Ocean is almost 70, and I got in just over 3000 yards, to Main Beach buoy and back. The surf was about 5 feet and some wind chop texture, so it wasn't the quickest swim at 48 minutes.

---

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

4000 SCM with a main set of
8 x 300 as
odds 150 long and strong, 50 kick, 100 descend by 25s
evens 3x100 descend

I see what you are doing there....everything is broken up into groups of 500m....even the 400m fly-free has 50 attached to each side. While on the one side, this is brilliant for keeping tabs on actual mileage, I MUST give you full marks for meeting the triathlete A type need to meter everything. You would pass the bar of my buddy who stops his watch between intervals at the track because he cannot count "standing around time" as training time, even though his heart is beating at 185 bpm still LOL!

OK, I will break today's workout into groups of 500m. This means my modified IM would be (50m fly, 25 m back, 25 breast with fly kick, 150m free)

AnnaS, did the Roth race happen yet? If so how was it?

realAB, I'm late in congratulating you, but nice meet times.

my workouts today: 5 mi run w/ 5k @ 7:30 pace, 850 yd swim

500 w/u
50 kick
100 fast 1:13
50 easy
100 fast 1:14
50 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

To your point about 50m pool being way harder than 25m, definitely agree. How many fly strokes do you take to cover 50m vs 25m. I'll have to count next time, but I am around 30-34 for 50m pool (depending on fatigue) and 11 for 25m pool. I guess I cover too much of the 25m pool underwater and don't get that benefit in the 50m pool

I swam this morning at Shaw's Cove. It was very foggy, so we elected to stay within the cove and try to find the buoy. The surf was up and the water temperature dropped, probably 62-63. I headed out towards the buoy and when I felt I had swam far enough, I started looking for it - about 25 yards to my right (outside). I continued southward with a plan to reverse direction when I hit the kelp growth. I did hit the kelp growth, turned back and began searching for the buoy once I felt I had swum far enough. This time it was about 50 yards to my right (inside). Very difficult to navigate in the fog. I did another cove lap before calling it quits as I was getting chilled (no wetsuit). Got in 1500 yards in just over 20 minutes. I have been shivering for over an hour and my fingertips are white.
My new SwimRun wetsuit arrived last night. I will be testing it tonight back at Shaw's.

---

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

3000 scm at Masters last night.

Main Set

4 x 100 @ 2:10 IM (1 ez 1 fast). (1:20. 1:19)

100 kick ez

4 x 100 @ 2:10 choice (1 ez 1 fast) (free on ez, fly on fast 1:13, 1:15 - ouch....)

We had 4 in the lane, 2 others decided to do fly as well so it got pretty wavy. I wasn't particularly happy with the times, felt I should have been a couple secs faster on IM and fly....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

7 mi run, 1475 yd swim

400 w/u
5 x 100 on 1:25
100 easy
50 kick
4 x 100 on 1:20
25 kick c/d

---

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

I just got my first open water tech suit last night. It's ridiculous.
I'm racing a two mile cable swim this weekend.
Neck to ankles, no sleeves. Looks comically small. Hope I can get it on.

I think the same thing every time I put on my tech suit. "How am I supposed to fit <<<<<<<<<<<<<this>>>>>>>>>>>> into <<<that>>>?"

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Laughing.
Yeah I always have the same reaction with jammers, but this thing looks like it's made for a five foot tall elf.

One of those FINA tech suits? I haven't dug that deep into the sport to think about getting one, but I did get a tech suit for Masters swimming. It's just a jammer, but takes like 10 minutes to put on. You'll now know what the women go through for swim meets and their tech suits. They usually need a helper or two.

---

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

Oh, 2.5 weeks to go...that means in the next 16 days the 16 worst injuries you have had in your life will resurface to varying degrees! That's OK, you want them to all make their appearance now and tell them to go back to Mauna Kea style dormant status for race day vs some active volcano like Etna!

I have nothing useful to report from today's swim other than pulling out the three hole bike inner tube band (one for each ankle and a 4 inch long loop between the legs)....allows for a bit of kicking but keeps it tight.

Yeah, I kind of bought it "for science".
I'm actually fairly worried about the straps cutting into my shoulders.
At least women don't have to worry about making diamonds out of the family coal.

 

300 pull
200 swim
14 x 50 with 2 sightings every 25
4 x 50 @80%
2 x 50 @ 90%
300 pull
200 swim
2 x 75 as back/breast/free
4 x 75 as 25 fast/50 easy
6 x 75 pull @ 75%
8 x 75 @80% (on 1:20)

3500 scy

4.8 mi run, rolling hills

---

_____________________________________
What are you people, on dope?

—Mr. Hand

8 mi run w/ 2 mi @ 7.7 mph + 4.2 mi @ 7.8 mph (felt like half marathon effort)
1400 yd swim easy and continuous with 3 x 50 kick interspersed

---

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

2200 SCM this morning. I was short on time so I just skipped the warmup and went straight into 20x100 (odds IM, evens free) and used the first few as warmup until I got going.

You've no idea the number of times I've realized the middle of my cap was over my temple, *after* a workout.
Mortifying.

Lunch today
Warmup. 200s 200k

Main set 16x100 as:

4 on 1:40
4 on 1:20 hold 1:15 (15, 15, 15, 15)
4 on 1:45
4 on 1:20 hold 1:15 (14, 15, 15, 11)

400 ez
2400m

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Are you doing the 100s on 1:40 and 1:45 easy or also strong?

Easy (1:20 to :25)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

OK, great you got the calf twinge injury out of the way. That one should be clear for Roth. Hopefully you can clear out the other 15 worst injuries of your life over the next 15 days and then you can be injury free for race day. If you're feeling old, heavy and out of shape right now, then that's about the right feeling at this point in the pre race (by the way, I did not call you old, but part of the self doubt routine is all of us have to feel it would be better to be younger). Keep up the intensity Natasha Badmann pre IM style....it will keep you mind off the next 15 injuries you have to get out of your system!

My routine today was 30 min very slow treadmill shuffle, 30 min of weights (mainly core and other lifting standing on one leg at a time), then 60 min in the pool "core work" basically dolphin kick 10 kicks on every wall push off and then doing whatever else I was planning to do, but it was basically doing dolphin kick push offs and random "fartlek" for 60 minutes.

By the way, 7 in a lane 50m, is like 3 in a lane 25m!

This weekend I am heading up to Tremblant to volunteer at the 70.3. I think I will pack my wetsuit and do my first open water swim since IM Tahoe 2015!....but water temp is only 64F and I am a cold wimp....I could end up at the local pool which is awesome.

3.5 mi run early + about 3700 yds at a meet
won the 500, the 200, and the 1000


500 6:10.8
50 32.12
100 1:08.33
200 2:20.62
1000 12:37.25


I am happy with the 500, 100, and 200 times; I was shooting for sub-12:30 in the 1000 but I (a) didn't have anyone around me - I lapped the other swimmers (b) have not been putting in enough yards to swim a fast 1000 and relatedly (c) wasn't sure how to pace it


In any event, it's always nice to win and I had fun.

---

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

Nice work on the swim,TC.
I had to laugh at your 50/100 times. Surely a dive gets you a second or two?
Good work on the wins.

Ah, the 50 time is wrong. It was 32-point-whatever.
5 mi hike yesterday afternoon

5.2 mi run, 1500 yd swim today with 3 x 100 'fast' at 1:14s , 1.5 mi hike.

---

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

Monday, June 26: 7.7 mi run, 600 yd 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

Twice through:

200 pull with band
200 swim
200 pull with band
200 swim
200 pull with band
10x100 @ 80%

4000 scy, 1:12

7.4 mile trail run, zone 2, rolling hills

---

_____________________________________
What are you people, on dope?

—Mr. Hand

2900m today

Warmup

Main set (3x300 @ 30 -40 s rest)
1. Kick moderate free & fly
2. Swim strong. 3:43 (first time under 1:15 avg for anything over a 200 this season, so "yay".
3. IM drill swim moderate

Main set 2
4 x
(3x50. 1 drill, 2 mod, 3 fast) on 1:00)
In IM order
50 ez warmdown

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Swimming Workout of the Day:

Favourite Swim Sets:

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

As I mentioned I went up to Tremblant this weekend where the 70.3 was going on and packed my wetsuit for my first open water swimming since Tahoe 2015.

Yesterday evening, was my first after the race was all done and the first 5 min was weird with the sleeves on and all that flotation for the core and legs without having to do it yourself. After a few minutes, it all felt like complete cheating. It did not even feel like real swimming (Oh man, I sound like a snob pure swimmer....what did you guys turn me into). But I started getting bored really quickly doing freestyle only....no kick sets, no breast, no fly, no fins only....seemed kind of monotonous even though the environment was nice.

It really felt like I was flying and the nice thing was the mini spasm I get from my disc at every turn was not part of the game since no push offs. But after 65 minutes I got bored and I was at a point in the lake that is around 6 minutes from the beach and just "went home" with a hard "400m" effort. I am certain I covered more than 4000m as I barely stopped

This morning, I was back in the lake around 12 hours later, but this time the waves were really big (almost whitecaps, but not quite). I lasted 93 minute this time, but it really got monotonous after a while not being able to do the other strokes, but at least working with or against the waves doing loops in one cove kept it interesting. I figure I covered over 5000m, so a solid 9000m-ish in a wetsuit.

Honestly my body feels like I barely did 5000m in that time. All that wetsuit stuff just feels like cheating. Back to the pool tomorrow and looking forward to doing "real swimming"...that wetsuit stuff felt like swimming with a paddle board under my core holding up core and legs. It's barely the same sport (and no when I get back to doing tris, I am using every ounce of neoprene paddleboard effect that they allow me to use LOL)!

Am I officially a member of the fish group around ST as a result of my newly acquired scorn for wetsuit swimming?

Ahh swim meets. I should do one again sometime. :p

6/20
1100 yards in the overheated sloshbucket - 0ver 90 in there. Couldn't do more.
Then, in the afternoon, got down to the ocean for a nice 3026 yards in 48 minutes. Pretty rough conidtions with increasing surf and windy chop, plus high tide causing reflected waves.

6/21
Morning foggy swim - kept it in the cove because it was too hard to locate our normal swim targets. 1500 yards in 21 minutes
Did the same in the afternoon, but instead of fog, some healthy wind. 1638 yards in 25 minutes

6/22
Coveathlon #2 swim - with wetsuit top, this time - 1068 yards in 12:09 followed by a 5k run in 21:19

6/23
An Afternoon swim at Strands. Water temperature has dropped to 64, so I wore my SwimRun wetsuit - that orange Orca shorty - 2306 yards in 32 minutes

6/24
Longer ocean swim in same wetsuit out of Oak Street - 3726 yards in 55 minutes

6/26
Back to the pool doing a workout prescribed by the GF - 3500 yards in 1:11

500 w/u mixed stroke
6x150@2:40 50k/100IM
400 pull progressive effort
200k
6x [4x50@:40&2x50@:50)
8x50pull 25bk/25fr
200 s/k cool

At lunch in 96+ degree weather, I rode about 13 miles in 41 minutes. Was hot, but still felt great out there.
Then back to the ocean this afternoon for a quick little 2187 yards in 31 minutes -water is warmer, so no wetsuit.

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

8 mi run w/ some 1 min pickups
1000 yd swim: 9 x 100 on 1:30 and 100 kick c/d

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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

20 x 100 today, but with a twist.

4 moderate, 1 quick
3 moderate, 2 quick - had to be quicker than the 1 quick one
2 moderate, 3 quick - again, quicker than the 2 quick
1 moderate, 4 quick, and again, quicker than the 3 quick.

all on 1:30, so not much rest and can't go too slow on the moderates.

moderates were all around 1:20 / 21,

quick were 1:16, 15, 15, 14, 14, 13, 13,13, 13 12

Nice little aerobic set, building intensity all the way through.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

no swim yesterday; was super tired so just a 5.5 mi easy run and 2 mi walk.
today 7 mi w/ 4 mi moderate (2 @ 8:27, 2 @ 8:20) + 1500 yd swim

5 x 100 on 1:30
3 x [200 fast on 3:00 + 100 on 2:00] 2:36, 2:32, 2:33
100 kick c/d

---

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

Canada turns 150 on Sunday....what is the set for the Canadians on here....I am thinking 150x50 of something....and no, I am not doing it 50/50 fly free!!!




Dev

Did the IM set again. Couldn't remember what off time I used the last time, so I guessed and wound up getting an additional 15 secs rest. Dunno if that made a difference, but the breaststrokes were quicker.

450 skp
4x50 @ 60 (2 fly drill, 2 free)

Main Set
100 fly on 2:15 (1:12) -
2 x 100 back on 2:15 (1:20, 21)
3 x 100 breast on 2:30 (1:40, 40, 39)
4 x 100 free on 2:00 (1:11, 11, 11, 9)

200 ez warmdown

Sum of averages 5:23. 1 sec quicker than the last time I did the set !

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Swimming Workout of the Day:

Favourite Swim Sets:

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

6/27
Morning Swim at Shaw's; 2290 yards in 33 minutes. Low tide, reasonable water temperature, no wetsuit. Double Portage to Seal Rock & back

6/28
Morning swim again at Shaw's. 2629 yards in 34 minutes. Water temperature dropped to 63. No wetsuit. Chill shivers came in an hour and lasted through lunch. Really needed a hot tub dip.

6/29
Back at Shaw's this morning. 2823 yards in 39 minutes. Smoky swim due to a fire in Camp Pendleton, from Shaw's around Seal Rock, through thick kelp on return. That kelp slowed me way down. I got through it on my back doing double arm-pulls on the kelp. My back is nicely exfoliated, if not actually bleeding (not sure).

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

8.6 mi run, 4.6 mi indoor bike, 300 yd swim (lifeguard re-cert)

---

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