Lunchtime threshold work


WU: 100 fs, 100 kick
MS: 8 x 125 on 2:15, 8 x 100 on 1:50, 8 x 75 on 1:25 (that's about 5-10 seconds rest for me)
CD: 100 floating and gasping

2700 SCM

1700m


500 wu
10x100m on 2:10
200 cd

Good swim for me. My first 100 was 1:39 which is quite fast for me. I'm sooo much better since I started really focusing on it. 7 mi tempo run after. Yoga before. Looking forward to a great weekend.Cheers fishies.

short of time

warm up 400 swim, 200 k, 100 p

did 2 of 3

200 - 3:00
150 - 2:15
8-25 offstroke (k+s or d+s)
2-75 (1free, 2nd off)
1 min rest

200 cool down

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Such a Bad Runner

Short Medium Intensity Today

wu: 300 s/k/p by 50
10x50 underwater kick, swim to end

Main:
5x100 1:40 Send off (goal to hit in 1:30, avg. 1:33)
1min
5x100 pull 1:50 send off. Supposed to hit 1:40 but was much faster. Number 5 1:28.

200ez

9 Mile run on trashed legs.

Buck

Easy swim at lunch. I swam a 1:32 pace for 40 minutes. 2650 yards. It was relaxing and exactly what I needed after a stressful morning at work. If only my H2O Audio worked. A good playlist would have made this swim even better. And I could have done without the guy who made the pool smell like WD-40 for a while.

The guy in the lane next to me was swimming in Vibrams. I've never seen that before. I wonder if he runs with swim fins on.

Very easy straight swim. 1500m. Getting to the point where I can swim easy and its actually very relaxing. Not fighting the water. Did Core and ran 3.5. Riding the drainer later.

I find I enjoy swimming more when I work in some easy, relaxing swims. It's like beginner runners. They basically go out and race a 5K every time they go for a run, and they talk about how hard running is. It isn't until they discover recovery runs that they learn how enjoyable running can be. If all I do is hammer out hard intervals in the pool, I associate swimming with being uncomfortable and I hate it (I don't mind the hard stuff, in fact I kind of like it, but if all I did was suffer on the bike or run I'd probably learn to hate those as well). But if I have some easy swims mixed in I start enjoying it and that makes the hammer fests more enjoyable. Plus, it seems like I feel the flow (aka "not fighting the water") better on my easy days and swimming can be fun when you start to feel the rhythm.

My sudden, big increase in volume has left me with tired shoulders and I'm swimming at a moderate pace for a few days here until my shoulders come around (I'm on a streak of 9 days straight in the pool and I don't want to break the streak with a day off even though I could use it). Today's swim was 4x1000 scy at a 1:30 pace with 90 seconds rest. I used my tempo trainer to keep myself on pace and keep from going out too hard and/or slacking in the second half of the set. I set it to beep every 45 seconds so I got some feedback every 50 yards. Focusing on keeping a very steady pace made this swim more enjoyable than just doing 4x1000 without the tempo trainer. It gave me something to think about and focus on.

1000 lcm on Thursday. I have no motivation at the pool when Im alone.

Last night -3500scy
300 wu
6x100 on 1:45, still wu
2x500 on 7:45 (~7:15)
8x125 on 2:00
8x50
200 c/d

500 swim
5x100 various kicks
10x100 alt IM & free @1:30 IMs 1:17 - 1:21 Frees 1:05 - 1:11
5x100 various kicks
10x50@:50 :29 - :33
500 swim/kick cool

3500 sc yardages

Found out the pool will be closed a lot this December. A good time for run focus. I want to get to be as fast as TC!

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

About 800m swim, 55 degree water, 10;02..First out!!! But almost never in front..Hey Steve, Russ got me with a mile to go in the run, couple snafoos on the course cost me over a minute, and he beat me by 40 seconds. So good race for me 1st one back, had him on the ropes for most of it...

Congrats Monty! I figured that's how it would go down. You could hear him looming up behind you, no doubt (Russ: "OOO AHHH WOOO! GO RUSS! GO GO GO!!!") - yes, he is his own cheering squad.
I love water that cold - as long as I can get in it pre-race (I won't call it a warm-up, maybe an acclimation). Huntington Beach Pier Swim was low 50s with no wetsuit. I dig it.
The pool was 86 today, I was stewing in it.

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

Longest run in the last year (12.3k)

then

200 s
100 k
200 s
4 x 50@ 60 tempo
6 x 50 k @ 60 cruZ
100 easy

10 x 50 @ 40 av 35
50easy
6x 50@ 60 Bk/Br
50 easy

2000 scm

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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 two swims today both 1,750 scy with a 3.3 mile run in between. I did it all at pretty low effort, happy about that since I thought about bagging the workouts all together. :)

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#WeAreTheForge #BlackGunsMatter

"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012

It was clear skies when I went into the pool and 2cm of fresh snow on the way out

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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)

90 minute bike ride

350 swim (warmup)
125 kick (warmup)

10x200 @ 3:00 (times: 2:28-2:34)

2475 scm

Tried to increase cadence but decrease DPS -- kind of like spinning on the bike. I tried to make the whole set more "aerobic" and more tempo based. My arms still got a little tired, but in a different way. Not really sure what I'm doing with any of this yet.

5000 scy this morning. Was just going for the distance so kept it in blocks that were easy to add up.

200 wu
2x400
20x50
5x200
10x50
10x100
200 kick
300 cd

Need to go a little long today... 800s on 10:30 ?

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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)

Go ahead. I only do 200s because I begin to lose count with anything longer. Hell, I lose count during the 200s sometimes.

500 swim
5x100 various kicks
5x100@1:30 1:05 - :08
100 easy kick
5x100 IM@2:00 1:15 - :20
5x100 various kicks
2x200@3:00 2:17, 2:21
5x100 alt kick/swim nonstop
300 cool

3800 sc yardages
Was tired and sore - been installing a wood floor past severals dayswhich does a number on my back, shoulders and knees. Swimming rejuvenates me :-)

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

4 * 800 @ 10:30
30 extra before #4

1- 9:54
2- 9:48
3- 9:54
4- 9:48

200 easy

3400 scm

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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)

(while the beef stew was simmering...)

12/3:

500 w/u
4x50 on :50

500 for time: 5:45 (1:06/1:09/1:09/1:11?/1:09) (lifeguard wouldn't let me use the blocks, so a wall start)

Amazing how quickly feeling easy can change to feeling like hell. I was hoping to go faster, for some reason.

1500ish scy.

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"Go yell at an M&M"

4100 scy

Warm Up
1000 easy

Drills
200 scooter drill
50 easy
4x50 techpaddles
50 easy

Distance Per Stroke set
4x25,3x50,2x75,1x100 - 60 stroke rate targeting 16 SPL (hit some 16s, mostly 17s)

Main Set
10x200 w/ 20s rest (swam about 2:55 for each)

Cool Down
100 easy

5:45 isn't shabby at all. But I know what you mean.. you go in feeling all fired up but within a few 100 yards, you realize this isn't a PB day.
On the other hand, I've gone in not feeling great and posting some of my best times.

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

Nice easy thirty minute swim after 90 minute run. Did a lot of drills working on body position. 1200m

Longest workout in 2-3 years, second workout in my "comeback". Doing a bunch of backstroke cause my PT says I have a muscular imbalance in my upper back. Did I mention how much fun it is to kick with fins?!?!? For now, my fin kicking is faster than my swimming, when in shape it is 10+ seconds slower per 100. I guess there is some carry over from bike fitness.

WARMUP
1 X 600 PULL, KICK, SWIM
6 X 25 ODD - F&P, EVEN - DRILL CHOICE
MAIN SET (2,450)
1 X 400 PULL
1 X 400 25 BACKSTROKE EASY / 25 FREE FAST
2 X 75 25 RT. ARM / 25 SWIM / 25 LEFT ARM
1 X 300 SWIM BACKSTROKE N/S
1 X 300 50 PULL / 50 SWIM w/PULSE KICK
2 X 75 25 RT. ARM / 25 SWIM / 25 LEFT ARM
1 X 200 SWIM FAST
1 X 200 50 BACKSTROKE DRILL / 50 PULL BREATHE 2-3
2 X 75 25 RT. ARM / 25 SWIM / 25 LEFT ARM
1 X 100 PULL FAST
1 X 100 EASY BACKSTROKE
DRILLDOWN
6 X 100 KICK WITH FINS, DESC. 1-3
1 X 200 25 3-6 SoL / 25 SWIM

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.