i know how you feel, been off training due to work, vacation, eye infection from hell. Amazing how fast you lose fitness as you get older.

short swim squeezed into bike commute home from work,
500 wu
6x200 @2:50, desc x3 (2:35-2:40)
100k bk dolphin
200IM cd

2000 scy, slowed by ~5s on the faster 200's after ~3 wks off :-(

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

http://albertamasters.ca/...e/masters_meets.html

Psych Sheet link on this page.

Host Club

http://www.marlin.ab.ca

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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)

1600 warm up

32 x 100s
8 on 1:30 - held 1:19
8 on 1:25 - held 1:16
8 on 1:20 - held 1:13
8 on 1:30 - alternated
at 1:12 and 1:20

When I am in shape I should be able to finish it the set without alternating hard easy. Most there

200 warm down

5,000 SCM in 1:18:00

Wore Lava Pants for 100s

I am going to try the same set in yards, since I am not at the level of you and Optimal Adrian.

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

8 mi run
4000 yd swim

1000 swim
100 kick
9 x 100 on 1:30
100 kick
800 swim, kick every 4th lap
7 x 100 on 1:30
100 kick
200 sidestroke c/d

---

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

lunchtime paddle.

2x(100s, 100k, 100p)
100 IM stroke drill
2x(3x50) @ 1:15 - IM transitions (fly-back, back-breast, breast-free) first time through moderate, 2nd time hard.
100 ez
2x(3x50) @ 1:15 - IM transitions (fly-back, back-breast, breast-free) first time through moderate, 2nd time hard.
100 ez

1500 scm

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Swimming Workout of the Day:

Favourite Swim Sets:

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

1300 swim mixed with snorkel and Zoomers
w/u set 10 x 75 25's of cruise, build, sprint on :45 rest
6 x 125 50 cruise, 50 build, 25 sprint on 60 rest
200 back super easy pleasey
5 x 50 25 fly/25 back, back/free, fly/free, back/fly, free sprint. all shy of race pace effort ~ 85%
200 easy back
300 c/d

Then on to diving well:

45 lb plate bottom burpees for 3:00 x 5

Swimming starts at 6 AM for me and I get 45 minutes worth. This morning, I woke up at 6:17. Never heard alarm. No swim today. Already feeling fat.

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

Getting back into the pool after 3 weeks off! Now that the kiddos are "just" doing swim team, I'll be swimming 3 days a week when they go. Right now I'm doing the Tower 26 4x600 (will be up to 4x1000 in a week or two) as one workout. I've had success with 15-25x100 and will probably do that as a second workout.

Anyone have suggestions for what my third swim day could focus on? I'm a creature of habit and like keeping things pretty standard.

When school's out (I'm a teacher) I'll be able to hit some master's with a fun and fast noon group, so the 'boredom' that comes with doing the same workouts over won't be a big issue.

have a look at some of the sets in my signature line.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Had an absolute blast in the water today...

Morning swim:
400 swim
400 PPBB w/u
8x50 alt single arm/sprint and kick/build
4x(300 neg split on 4:15, 4x100 descend on 1:25), 300 avg 3:58, 100s were from 1:20 down to 1:15
8x50 on :45 avg :37/38
100 c/d

Lunchtime swim:
300 swim
200 pull
200 kick
12x25 O-kick, E-back
3x(600 PPBB on 8:30 at 8, 8x50 on :45 at 37/8, 10x25 on :25 at 17/18)
50 c/d

9300 yards for the day.

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speedySTATES

Nice! Wish I had a day like that...instead today was a lesson in humility.

500 W/U
6 x (50 on :45, 100 on 1:30, 200 on 3:00)
was supposed to have been 2x100 on 1:30 but I just couldn't glue it together today.
100 cool

I blew up spectacularly. Granted, lot more physical labor than normal for work plus eating like crap will usually net you a craptacular workout.

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Editor-in-Chief, Slowtwitch.com | Twitter

Cool, let us know how it goes.

For the record: Adrian can replicate that set in a Speedo, I did it in Lava Pants which is good for 2-3 seconds per 100

About 3,000 scm today.

The most interesting set...

3x100 @ 1:20 (1:06, 1:07, 1:08)
1x200 @ 3:40 slow
2x100 @ 1:20 (1:07, 1:07)
1x200 @ 3:40 slow
1x100 @ 1:20 (1:03)

nice final 100!


7 mi run
3200 yd swim

500 w/u
100 kick
4 x 50 on :50
4 x 100 on 1:30
4 x 50 on :50
4 x 200 on 3:30 (2:35, 2:28, 2:28, 2:28)
4 x 50 on :50
4 x 100 kick
4 x 50 on :50
200 back 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

1500 scm at lunch

100s, 100k, 100p

4 x (5x50) desc 1-5 to hard, but not flat out pace
- set 1 free (last one 0:33)
- set 2 - flutter kick w/board (last one 0:42)
- 50 ez drill
- set 3 - free (last one 0:31)
- set 4 - breast (last one 0:44)

150 w/dn (50 k, 50 drill, 50 s)

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I'll give it a shot sometime soon, maybe next week.

Today, more wetsuit swimming so I can swim outside as I am sick of the dark indoor pool. Sunny, but windy and low 60s air temp. Water temp ~70.
My sleeveless suit this time, which I actually think I'm faster in, and I don't have to get out of the pool to drain water from every 300m. Too bad it gets a near tear every time I put it on, must have been a bad batch of Yamamoto. My long sleeve suit I treat much worse and has never suffered a cut or tear.

300 easy loosen up
6x50 drill --> weird with a wet suit on

4x50 25 sprint/25 easy (start from treading water like a race start, so really 24m sprint)
50 easy

10x200, 50 easy between each set of 5, on 2:50. Descend each 5
2:24-23-20-18-16 // 2:24-20-18-17-15

100 easy cool down

3000 scm

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My Friday off.. YAY!

1000s
5x100 various kicks
4x[200s/50k] 2:20/:21/:19/:17
10x50@:1:00 alt bk/br
5x100 various kicks
5x100IM@1:45 ~1:20
5x100 s/k cool (25k/50s/25k)

4500 sc yardages

followed by a 3.4 mile run about 8:00 pace

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

Masters is always a shock to the system. We had long course this morning which we haven't had in forever.

Wu- 400 (last 25 no free), 400 buoy (last 25 no fr), 400 fins (last 25k)
Ms- 30x100 @2:00 as 1-4 @80%, 5 fast, 6 easy

4600 LCM

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https://twitter.com/mungub

700 swim
3x100 drill on 1:45/1:40/1:35
4x50 on 45 1-3 25fast/25easy, #4 easy
2x (6x100 on 1:30 + 100 easy on 2:00)
set #1 (1:11,9,10,9,9,9), set #2 (all 1:08s)
6x50s fast on 50 (32,31,32,32,32,32)
200 cool down

3100scy

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

How was the mile? !

---

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

Yesterday was my first workout with the big kids. I've only been back in the water for a short time, but will now be swimming with this masters/tri group. AWARE coaches there, so we finally got to meet in person after all these years of knowing each other here on ST.

LCM

W/U on your own (I got in 300)

8 x 50 buoy
Work on leg kicking when opposite hand enters water.
Right leg, left hand
Left leg, right hand

4 x 150 w/10s ri

4x100

It was a good first workout. Though the alarm going off at 4:15 AM is the hardest part! I'm going to have to change my sleeping habits to get up this early multiple times a week.

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

mr. RealAlbertan had a pretty decent 1500m swim this morning according to Meet Mobile.

Have a video too. Will post when I can.

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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)

what'd you go?

---

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