4.5 mi run
4100 yd swim

500 w/u
4 x 100 on 1:20
400 swim
100 kick
3 x [3 x 100 on 1:15 + 100 kick]
4 x 200 on 3:00 alt easy, fast (2:45, 2:25, 2:48, 2:28)
100 kick
5 x 100 on 1:30
100 kick c/d

rather pleased with 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

Using paddles will put a little POP in your stroke. Yes they will make you stronger. But the set should be more like :20 - 2:00 repeats, not 55 min straight. The benefit of using paddles stops when you are no longer able to move more water per stroke cycle. At what duration do you think this happens? For me that is about 90 seconds. Clayton Fettel - no offense - is stronger in the water than you and me.

Either way, swimming more is always better so whatever it takes to get you there is the best plan!

I propose- and I am sending this to you because you are most likely to start the May swim log - that you make up a "set" of the month. Post it when you start the May thread. Something in the range of 2000-3000 that is straight forward. Kind of create a "strava-set" for those who wish to compare themselves to others.

seconded!!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I can do that. I'll try to think of something fun.

As a sidenote, what seems most straightforward, for the purposes of ongoing comparison, is the interval you can make for 20 x 100 ... that, and my 500 time, are what I use to gauge fitness.

---

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 think it was Klehner who introduced us to this 2000y set:
500s
2x50@1:00
400s
2x50@1:00
300s
2x50@1:00
200s
2x50@1:00
100s
2x50@1:00

and we score points by beating some threshold for each 1 point for each second below threshold and I think it was based on a 1:10/100. The 50s are recoveries. I often sub in a 100 kick, instead.

for straight 100s, maybe something like, swim one as hard as you can for baseline. Add 20 seconds to that and let it be your starting interval, subtracting 1 second from it for each repeat. See how many 100s you can get before you miss the send-off. For example: 100 all out :59; + :20 = 1:19 for first interval, then 1:18; 1:17; 1:16... etc.

My shoulder hurts, so I did not swim this AM, but did my same 6 mile ridge run as a few days ago and knocked 3 minutes off it.

---

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

I don't like that set, here is why:

you have to decide ahead of time what your focus for the set will be. A super fast 100? Best overall pace? I could do 5:20 and 1:03 or 5:40 and :57 and I am not sure which one is right. (Okay honestly I would be more like 5:40 1:03 right now!). I think the best approach is 5:20 / 1:03 but it seems to me that a single fast 100 at the end is meaningless. Maybe 5-4-3-2-1-5? Burnout the 100 and you are hosed!

Whatever you choose is fine TigerChick. No complaining everyone!

Ohhh... only you get to complain! Okay okay. Well, there are unlimited variations to 2000 yards - from 25y sprints until you puke to a straight 2000. Nothing will fit everyone's ideal. I'm just offering up suggestions. The descending distance set is a bit of a strategy game – where do you burn your matches to achieve the most points? I think it's a good set because, by doing it on a regular basis and experimenting where you push it versus where you hang back a bit, you'll learn what gets you the most points. I think this translates well into triathlon swims, where I see quite a few pushing too hard at the start and struggling through the rest of it.

---

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

Easter training is over. 4 sessions: 18000 meters. One 3 hour session where me and my girl did a solid 9000 meters. Shared some strawberry juice and a gel. The set:

800 ez as 150free 50 stroke

8x150 as
2x 50 free 50 back 50 free
2x 50 free 50 polo 50 free
2x 50 free 50 b5 50 free
2x 50 free 50 fly 50 free

8x50 various drills (fingertip drag, catchup)

30x100@1:40 descend by 10 (pulled last 10 on a 1:25 avg)

3x
300 ez 4x50@45 (gosh so tired here)

(fins)
3x
200 (50 kick, 50 scull, 50 drill, 50 stroke)
4x50 25 sprint 25 ez

700 ez
500 fins ez

Total 9000 LCM. No shoulderpain but pretty weak at the end, 700 ez was on a 1:40 avg.

This morning a normal session:
200 ez, 200 one arm fly
2x100 2-2-2 drill
8x25 fly on 45
200 ez
3x
300 pull
3x100 fast on 1:45 (~1:25)
200 ez

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

1400 snorkel swim w/u
w/u set 10 x 50 at 70 percent on :10 rest
10 x 25 at 90 percent on :20 rest
100 easy back
5 x (100 fast leaving on 1:10 base then 300 @ perceived 1:20 base). Apparently the goal was to fatigue like the beginning of an OW swim, then see how well I can adapt and settle in to a steady pace. Did first part ok, not so much on 2nd part! 1:05's followed by anywhere from 1:15's to 1:22's. And it felt like crap. Hope today is back to sprinty stuff.
400 super easy cool down back and free

8.5 mi run w/ 2 x 10 min @ 6:49 pace (3 min recovery between sections)
2000 yd swim

3 x [500 swim + 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

haven't been in the water since saturday :(

325 w/up
6x100 desc 1-6
8x50 desc 1-8
8x25 breast
75 w/dn

1600 scm

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Warm water today, didn't push too hard

5x[150s/50k]
10x100@1:45 alt bk/br
5x100 [as 25k/50s/25k]@2:00 push the swim

2500 sc yardages

---

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

Thanks for the workout tigerchik. I was toast by the time I got to the last set and short on time, so I adjusted.

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

I would talk to my coach before workouts but once it was on the board, shut up and swim! I guess that is what I was saying.

Today I did

1400 Warm Up (including 6 x 50's kick w board on :55 held / :44)

Then:

6 x 100s 3 times through (18 x 100s)

Rd 1 on 1:30 AVG 1:15
Rd 2 on 1:20 went 1:11 / :12 / :12 / :12 / :12 / :12
50 EZ
Rd 3 on 1:30 went 1:09 / :10 / :10 [ 50 ez ] :10 / :10 / :08

The first round was really easy. I think I am back to where I was last fall when tri season ended.

Set was SCM and I wore LAVA pants again. I have a tri this weekend that will be wetsuit legal, I am going to forgo wearing one and stick with pants. There is no way a full wetsuit would have given me 2 seconds per 100 in the above set. So I figure I am giving up maybe 20 seconds in the swim by just wearing the pants. Anyone ever done something like that?

Last year at the Pacific Coast Triathlon, a sprint, I decided to wear my DeSoto Liftfoil even though it was wetsuit legal. Water was colder than I thought – about 65°F, and they extended the swim a few hundred yards due to some large kelp patches. Still, I had a great swim and beat everyone in my division, plus a killer T1 time! My bike was good, but my run was pretty pathetic - back issues and I knew it would be like that going in. I'm doing the race again this year and I'm split on the wetsuit or not. I should have enough cortisone in my spine to get me through the run better, so I might have a podium chance... maybe should wear the wetsuit.

---

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

yeah I was thinking 68 as the cut off. Anything below and I would go ahead a wear the wetsuit. 65 = COLD in my book.

If I had known the water temp ahead, I would have used my wetsuit. It dropped overnight and it's actually quite a PITA to go check in the AM before the race. The run from surf to T1 is a gnarly steep ramp up a cliff.



This AM w/o:
4x[200s/50k] 2:35/:19:19/:14
5x100 various kicks
10x50@:45 alt ez/hard (wasn't much difference)
4x100(25k/50s/25k) IM order

2400 sc yardages

---

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

3.5 mi easy run
6000 yd swim

5 x 100 on 1:30
5 x 100 on 1:25
5 x 100 on 1:20
3 x [3 x 100 on 1:15 + 200 easy swim]
200 kick
2 x [1000 swim + 200 kick]
400 backstroke 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

At this pace I'm gonna have trouble meeting the April challenge. Maybe I can get in a long swim tomorrow after work.

400 warmup skp
4x(4x50) even pace, descending intervals. 50 ez kick or pull between each set
set 1 on :55, set 2 on :50, set 3 on :45, set 4 on :40

held :34s to 35's for all but thet last 2 repeats of the last set (36's)

100 ez

1450 scm

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I have felt like death slightly warmed over the past couple of days. Tried to get in a set yesterday.

300 swim, 200 kick, 200 pull w/u
Was supposed to be 4 x 500 on 8:00. Opened in 7:00 on the button (hey, fastest 500 ever!). Then immediately hacked a lung up into the pool.
Wound up doing some 200s and 100s. Just some really simple stuff to try and turn the arms over.

Well then. That sucked. Wound up being about 2200 altogether.

---

----------------------------------
Editor-in-Chief, Slowtwitch.com | Twitter

As a sidenote, what seems most straightforward, for the purposes of ongoing comparison, is the interval you can make for 20 x 100 ... that, and my 500 time, are what I use to gauge fitness.


Just my innocent and humble $.02... =)


20x100 and a 500 time seem like a lot of work for a fitness gauge. I like mine to be a bit less of a killer. If I am really worried about my aerobic fitness I might look at 20x100, but at a perceived effort of around 60-70%.

examples?

---

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

Could that because aerobic fitness is less of a concern for you? No offense : )

I just registered for the Portland Bridges Swim

http://portlandbridgeswim.com

11 mi , 11 bridges. Should be interesting.

---

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