Yeah.. nuthin like 100 x 100 as an 11 year old

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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)

Hope you are feeling better Steve, don't fret your time, you got a good one in the books in time. I'm still working on my turkey hangover, but drug myself to the pool anyway. Still had a belly full of stuffing and donuts that i had for breakfast this morning too;

16x200SCM- 4s/1k/1brst/3s/1k/1brst/2s/1k/1brst/1s All on an easy interval, and just going through the motions trying to keep turkey out of the pool..

3800scy - all 50s and 100s as the lanes were crowded
I say I threw in 25yds fly
SwimSense device accelerometers say I didn't (identified it as breaststroke)
Lifeguards are probably still snickering
So maybe again tomorrow

Head down... butt up

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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)

Did my entries for Masters Nats in May...

Day 1 - 1500
Day 2 - 400 Free, 400 IM
Day 3 - 200 Free, 100 Fly
Day 4 - 200 Fly

I might swap the 400 IM for the 800... gotta think this one through..

I will be going for national records in 1500 Free, 400 Free, 400 IM (maybe?), 200 Fly. The 1500 is as close to a sure thing as there could be. The 800 is also doable but I am only able to do 6 races so I will probably try for it another time.

http://mymsc.ca/...ender=M&course=S

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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)

2300m for me today. Felt really really good!!


warm up 300 easy swim

2 x 150 pull w/buoy (15/10/5)
2 x 50 swim w/buoy (750)

Repeats. The 150 recovery gets shorter each time around. Keep your pacing the same. 50's are swum at 80% efforts

1 arm drill (1 arm out in front or by your side) focus on keeping pressure on chin and chest but don't bury your head.
1 x25 one arm 50 regular swim
1 x 25 one arm (other arm) 50 regular swim. (continuous) Repeat twice (rest 20 seconds.
4 x 100 90% effort concentrating on feel for the water.

Repeat one arm sequence then swim a 400 straight.

got in a workout at the YMCA near my dad's house this am. decided to do an IM focus. very hot pool and shallow on one end, but nice to squeeze one in before the new year.

warmup: 200 fr/dr, 200 IM as 25 dr/25 k, 400 pull as 75 sw/25 scull, 100 kick, 100 IM

main:
4 x (8 x 25 stroke, 200 fr) one for each stroke; fly/bk/br on 0:30/25, fr on 0:25/25
200 IM (2:52)
600 kick w/fins
100 easy

3500 scy

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__________________________

Oh yeah!

5 x 200
2 sw @ 2;45 fr)
1 k/w fins @ 3;15 (fly)
1 sw/w fins & paddles @ 2:30 (fr)
1 k/w fins @ 3:15 (fly)

10 x 75 @ 1:15 Fly w/fins tempo

6 x 200
2 strong @ 2:30, 1 easy @ 3:00 x2

4 x 100 1 pace, 1 easy
1:06
1:04

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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)

It has been so long since I swam that I forgot to post my workout yesterday.
3.6 mi run
3000 yds
main set was 10 x 100 on 1:30 + 200 easy + 3 x 150 pull

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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

Its been so long since I swam that I'm more buoyant than i was before 4 days of gorging, drinking and being sedentary..

After my whinge about being no faster at the 1k TT despite all these yardages, I followed some advice and rinsed myself with some sppedy stuff today, v. pleased with the consistency and plan to swap out the 2nd set of 50's to 100's gradually over the coming 5 weeks.. reckon I could have held 1:21/22 for 7 reps at the most.. hopefully back to the pool tonight for some more sedate laps and some IMs

w/u - 2 x 100 build, 100 kick 2 x 100 [50 drill, 50 swim]
Main
5 x 100 FAST @ 2:00 [1:23, 1:22, 1:21, 1:21, 1:21]
50 x 50 FAST @ 1:00 [:40, :39, :39, :39, :38]
Cool
100 back, 100 breast, 50 free

1500 scm

don't reckon i'll make 50k this month :(

Xmas recovery

1000 wu 100 free, 100 bakc + repeat
4-150 1st 50 drill
4-100 1st 25 IM order
4-50 bc5
8 50 4K, 4S
16 -25s
cool down

3100 SCY

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Such a Bad Runner

Haven't been wet for a few days due to chest cold, but rode my bike easy yesterday for 30 some odd miles and it felt pretty good, so decided to swim this AM - all easy.

500 swim
5x100 various kicks
4x[25/50/75/100]@:05RI 100s were about 1:10
5x100 various kicks
10x50@:45 all :34-:36
200 s/k cool

3200 sc yardages

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

WU: 400 Swim
200 Kick
200 Pull
8X100s @ 1:30 Getting Progressively faster each 100

Main Set:
500 broken @ 8 (1:07/100)
400 broken @ 6 (1:07/100)
300 broken @ 4 (1:06/100)
200 broken @ 3 (1:02/100)
100 broken :52/100

10x50s kick @ 1 (just board)
12x50s pull @ :40 (just buoy)
100 EZ Cool down

I've found the main set to be a good way to work on speed over a "long" distance. To make it more of a true distance set, just don't do the broken swims. One of my favorite sets.

Making some progress with the increase in frequency and volume. At the end of the season, I would have to work hard to hold 1:45 on my 100s. Still a ways to go but happy.

Should I lower my sendoff for 100s to say 1:45 for that set of 100s? At the advice on monty, I also throw in 5x100 hard @ 2:00 once a week.






550 wu
400 kick
50 easy
3x300 @ 5:30 ( 5:07, 5:11, 5:07 )
50 easy
5x100 (50 drill/50 swim ) :15 RI
100 kick
50 easy
5x100 @ 1:50 ( 1:27, 1:29, 1:32, 1:33, 1:32 )
100 cd


3200 scm

thought x-mas is over, this one is still fun.
Warm Up (400):
200 Swim
100 Kick
100 Pull

Main (1950):
12 Days of Christmas set:
Swim @[/url]:50 (add 5-10 sec on BK & BR), Kick @1:00 (add 5-10 sec on BK & BR)
1x 25 FR SPRINT
2 x 25 Choice SPRINT
3 x 25 Kick underwater
(Keep streamline!!!)
4 x 25 Fly
(odds kick on back/evens Swim)
5 x 25 Back build
6 x 25 BR
(odds minimum stroke/evens Swim)
7 x 25 Choice
(odds kick with arms to side/
evens swim with flip at the wall)
8 x 25 Choice Swim
(every other 25 off blocks FAST)
9 x 25 Choice Swim
(25 no breathes/25 under 3-5 breathes/
25 Swim)
10 x 25 Pull IM order
(2 x 25 each stroke/Choice last 2 x 25)
11 x 25 Side-by-side swim
(odds FAST w/ flips at end/ez swim)
12 x 25 Choice Swim
(every 3rd 25 off blocks FAST)

Warm Down (100):
100 EZ Choice

Total Distance: 2400

Decided to take a break for awhile as I recover from the mother of all hangovers. (Thank you Swedish snaps and drinking songs.) My wife told me to just HTFU. Today represented my start back.

90 min bike
30 min run

300 swim
125 kick
8x200@3:00 (ave 2:36)

2,025 scm.

Did my entries for Masters Nats in May...

Day 1 - 1500
Day 2 - 400 Free, 400 IM
Day 3 - 200 Free, 100 Fly
Day 4 - 200 Fly


I think you might have an easier time in the 800 looking at the records. That Jeff dude was pretty fast, 2;12 200IM is pretty quick, and 4;44 could be a stretch for you?? What did you do last year in the 800, something like a 9 flat as i remember, so a 7 second drop is not out of the question. It is just plain fitness where the 400IM would probably require some stroke/turn improvements. And since you have to train like a triathlete/master, you only have limited pool time, so probably best to not have to worry about breast and back in the short yardage you have to rely on. You can be really fit for that 400 free, but it doesn't really translate to the 400IM unless you do a bunch of the strokes. Free and fly will complement each other, and 3k to 4k(with the occasional 5+k) workouts should be enough at the right intensity.


What day is the 800 anyway? If it is the same as the 200fr and 100fly, that would be a good day for you. Skip the 200free if it is. If it is the last day, could be a problem with the 200fly record attempt if it comes before. I'm guessing it has to be one of those days though since days 1 and 2 already have distance frees on them. Or it could be like our nats and both the longest races are back to back on the 1st day, never understood that one.


Looks like a tough schedule, but you seem to be up for the challenge.

Yeah.. I might swap them.. Yes Welly is fast ... I swam with him in 95-96

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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)

1800 yd swim
8.1 mi run (1 hr ;-)
1800 yd swim

Main set the first time: 600 pull every 4th length fast
Main set the second time: 4 x [3 x 50 desc to fast]

---

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

Trying hard to stay ahead of you :)

Lungs not completely normal yet, so didn't press it.
6x75 mix
5x[25/50/75/100]@:05RI 100s were 1:09 - :13
6x50alt s/k @ :10RI
10x25 fist/sprint@ :10RI
4x100 25k/50s/25k@ :10RI
100k
100 1:06
200 2:22
300 3:39
350 s/k cool

3700 sc yardages

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

Cheers for that Robert.. I'm not saying that 2 days straight of sprint work has fixed my pace issues but I've not been able to comfortably hold 100's @ 1:40 before.. my hands felt "bigger" today and it wasnt a struggle.. hence overcooking it a bit on the first two. Could have made 20x if I didnt have to get back to work

w/u 500 mixed kick/swim
10 x 100 @ 1:40 started @ 1:25 x 2 then slowed it back to 1:28-1:30 1:29 on last.. ]
100 cool

target of 1:25/100 by mid 2012.. lol

Went 1 hour 45 minutes today. Not very fast. I don't remember most of it. Main set was 60x50 -- some pace, some hard, some on :40, some on :55, and everything in between. I hate 50s.

??? scm.

1000 swim
5x100 various kicks
10x100@1:30 1:07 - :11
5x100 various kicks
10x50@1:00 fist down/sprint back :35 - :37
500 mix swim/kick/cool

4000 sc yardages

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

50 X 100 m. Happy new year everybody.

My final swim of the year:

1000 swim 13:30
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:10RI frees from 1:06 - :11
5x100 various kicks
10x50@1:00 fist down/sprint back :33 - :36
5x100 @ 2:00 (25k/50s/25k) fr/bk/br/bk/fr
400 s/k/cool

440 sc yardages

Happy New Year to all and join the January swim challenge!

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