Decided I was ready to get a little group therapy today - hit my old masters mates. Of course, stumbled into a test set: 5 x 100 on 4:00. I do not have much speed as it turns out. :)

warmup
4 x 150 kick/drill/swim rev. IM order
5 x 50 on :50
3 x 100 25 drill/25 build/25 fast/25 kick on 1:45

main set:
5 x 100 on 4:00 from a dive (1:09, 1:11, 1:12, 1:12, 1:11)
1 x 500 easy

the long goodbye
3 x 100 kick on 2:00 (no fins)
3 x 150 swim on 2:00 (with fins)
1 x 100 easy

total: 3,600 yards

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

just thought i would humor/humiliate all of us with a swim set that mr. juan pelota did yesterday...

8 x (100 on 1:00, 50 on 1:00)

i might try this one time to see how far i make it if i even made the first one

Meters or yards?
(pffffff)

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

cut my hand last night stringing those miniature Xmas lights - slid a broken bulb across my palm
So no swim this AM. I have tomorrow off work and I think the pool is open at noon, so I may give the 1000 a try then (since I'm now tapered, haha).
Pool will be closed Saturday, open Sunday, then closed all next week. I'll probably try the 1000 again Sunday, then after a week of no swimming (more running in my near future), try it again (with my super taper). I'll see if I can get these semi-officially timed.

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

1700m

300 wu
12x25 on 45'
12x50 on 1:30
4x100 all out on 5:00
100 CD

These sprint sets are really hard for me, but my 100's are getting better. All were under 1:40 today.
8 mile easy run post swim.

Very cool. Been toying around with a special "video or it didn't happen" division for next year!

r.b.

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

I enjoy taking them down with an axe as well, but we've got a row of 10+ pines that have to go. A bit much for an axe.
I managed to take out one stump with an axe, but I'm giving up and plan on renting a stump grinder for the rest.

Another 4K today, drills and a little long slow stuff.

400 drill/swim
4x100 drill
8x50 drill
16x25 drill
400 kwf
1000 pull easy
100,200,300,400 easy

Stroke day. Shoulder felt a bit sore.

Warmup (700): 150 free/25 fly k/25 fly/150 pull/25 bk k/25 bk/150 free/25 br k/25 br/100 pull

Main (2900):
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong fly on 0:30/25 (threw in some single arm since it was tough)
300 swim w/fins going 10 yards off wall underwater
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong back on 0:30/25 (swam 100 in 1:23)
300 pull breathe every 4th
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 strong breast on 0:30/25 (swam 100 in 1:24)
300 kick w/fins
4 x 25 descend, 3 x 50 descend, 2 x 75 descend, 100 fast on 0:25/25 (swam 100 in 1:03 on extra minute rest)

100 easy

3700 scy

edit (misadded)

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__________________________

Oh yeah!

Ain't that 3700 yards?

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"Go yell at an M&M"

First time posting in the swimming thread.

Slow swimmer but been working really hard the past 4 months (time when I started to take the swim seriously).

At that time I could not do even a 100 under 1:45.

This morning:

w/u
500 free easy
2x150 drill/kick/swim by 50's
4x75 build
Main
13x100
- 9 on 2:00 (1:35-1:40)
- 3 on 2:15 (1:30-1:33)
- 1 all out! 1:25 ----> personal best yet! :)
c/d
400 free easy

2800 scy

Cheers! :)

missed the free somehow you're right

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__________________________

Oh yeah!

Exhausted from driving 6.5 hours yesterday, mostly stop-n-go traffic. To bed at 11:30 and up at 5 to swim at 6, and my cut hand hurts... a bit grumpy...grrrr

10x50 alt swim/kick
20x25 IM order :10RI
4x[25,50,75,100] :10RI - 100s were 1:09-:10 with last pushed to 1:03
100 cool

2100 sc yardages - on autopilot

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

12/8:

300 w/u
6x50 on :50

Drop set of 100s starting at 1:30/29/28...Made 17 with the last one coming in on the interval (1:14), same as last week. Someone in the group wants to keep doing it "until they get it right"; he made 12 this morning, I think. Held around 1:13s the whole way, and I might try and see what happens if I do 'em a bit faster next time.

Only 2400scy.

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"Go yell at an M&M"

Missed my swim yesterday so I made it up today...

60 min bike trainer
45 min elliptical trainer (calf injured)

300 swim warmup
125 kick warmup
10x200 @ 3:00 (2:33 - 2:34)\

2425 SCM

6.6 mile easy run then 1200 yd swim. Felt a little better than yesterday but still super tired.

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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

WU: 500 (100 fr/100bk/100fr/100bk/100fr)
300 kick
Drill: 3x{3x25 3-6-3,75bk,3x25 catchup, 75 build}
Main: 1000 for time
CD: 200 easy,
10x50 SC/SC-1 pull
600 kwf

Did the 1000 in 13:08. Completely blew the pacing. I don't remember
most of the spits, but was 1:12 for 100, 3:45 for 300, 6:24(?) for 500.
Last 500 I was just holding on and my form was all over the place.
Looks like I gotta try this again...

Or just hold pat and give me a fighting chance!!!

The 1,000 is a very tough race. It is so easy to completely blow it in that first 100 or so... I will be trying to negative split it myself.

r.b.

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

700 warm up
1-300
3-100
2-200
3-100
3-100
6-50 K
100 EZ
200 IM in 2:44 ... end of practice, push off start

Making progress ... Just 31 secs slower from my PR of 38 years ago .... after 1 yr @ masters (2-3 days/week) + 3 yr fooling around at Y pool (1-2day/week) + 24 year lay off.

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Such a Bad Runner

A funny follow-up to your IM workout. I told the group I swim with what you had done, and one guy who infrequently swims with us said "So he said," implying that you didn't do it. So I told him about you (including your name), and he said "that's funny," more or less. Then he posted the following results:


PLACE NAME NO. AGE S CHAPTER: INT’L IRONMAN

===== =================== ===== === = =========== =======

1 JOHN FORRESTER 343 41 M MONMOUTH CO

2 GEORGE NEWLAND 151 42 M NEWPORT BEACH

3 JOHN SKUDIN 132 42 M LONG BEACH

4 NATHAN SHOEMAKER 270 42 M PORT HUENEME

5 MARK MONTGOMERY 322 44 M LA COUNTY

6 WALLY BACON 259 41 M INTERNATIONAL

7 ALBERT FIMLAID 79 41 M CAL STATE

8 BRYAN CHADWELL 176 43 M SAN DIEGO

9 JEFFREY KOCH 156 48 M SAN DIEGO

PLACE NAME NO. AGE S CHAPTER: SURF SWIM

===== =================== ===== === = =========== =======

1 JAMIE SCHNICK 169 41 M SAN DIEGO

2 GEORGE NEWLAND 140 42 M NEWPORT BEACH

3 JOHN FORRESTER 177 41 M MONMOUTH CO

4 JOHN SKUDIN 174 42 M LONG BEACH, NY

5 ALBERT FIMLAID 43 41 M CAL STATE

6 JEFF MILTON 169 44 M SAN DIEGO

7 HENRY OPPENBORN 140 42 M HOLLYWOOD, FL

8 MARK MONTGOMERY 177 44 M LA COUNTY

9 PATRICK PADILLA 174 40 M LA COUNTY

10 WILL DOUGLASS 43 44 M LA COUNTY


Two guesses which one he is :-)

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"Go yell at an M&M"

Man those are some old results, here are a few from a couple years ago when I did nats for the 1st time in about 10 years. Is it the guy that still beats me in the international ironman..

I figure it is either Skudin or Forrester, but i take them both in the swims and run/swim/runs now. SO far i'm winning the battle of who slows down the least!!

Tell him i said hi..




164 50-54 Mens Surf Race
OFFICIAL RESULTSResults brought to you by Interfuse , proud technology providers for the Nationals.
Final Results @ 4:06:00 PM 6/8/10POSNameChapterPoints1montgomery, markLos Angeles County Lifeguard Assoc52Fox, MikeAloha Surf Lifesaving33Schafer, RonaldCalifornia State Lifeguard Assoc14Raine, CharlieLos Angeles County Lifeguard Assoc05Underhill, ScottCalifornia State Lifeguard Assoc06Pepito, Alphonso P.California State Lifeguard Assoc0

OFFICIAL RESULTSResults brought to you by Interfuse , proud technology providers for the Nationals.
Final Results @ 5:38:13 PM 6/8/10POSNameChapterPoints1skudin, JohnLong Beach NY52montgomery, markLos Angeles County Lifeguard Assoc33Griffith, MarkBoca Raton14gillen, jackAloha Surf Lifesaving0





165 50-54 Mens Run-Swim-Run
OFFICIAL RESULTSResults brought to you by Interfuse , proud technology providers for the Nationals.
Final Results @ 5:53:11 PM 7/8/10POSNameChapterPoints1montgomery, markLos Angeles County Lifeguard Assoc52Raine, CharlieLos Angeles County Lifeguard Assoc33Fox, MikeAloha Surf Lifesaving14Pepito, Alphonso P.California State Lifeguard Assoc05Schafer, RonaldCalifornia State Lifeguard Assoc06gillen, jackAloha Surf Lifesaving0

Forrester it is. Back about 15-20 years ago I also raced him a couple of times in a run/swim or three (we took 1-2 in one of them, and he drafted me on the run in another). Never did beat him, though, but he never did triathlons.

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"Go yell at an M&M"

Ya John is one of those crusty old men like us, still has the body of a 30 year old, and just has never quit racing. How does he swim in the pool anyway? I really never knew his pool times, he wasn't one to go to masters swimming meets. He is a great paddler, ski and board, and he rows too. I believe he is a couple years younger than me, but all the 50+ get to race together at nationals, so hope to see him this summer.

So what did you think of my IM set?? Probably the same as i feel about your free set!! HA! 100fly right now is no fun, and after the 4th lap my body was screeming to stop and take a rest..Got to Rockport texas last nite, found the pool an ST'er turned me onto, and was there with just my wife. 84 degrees inside, 45 outside, perfect conditions.

5x(4x100swim@1;30/50fl/50bk/50brst@1;00/150 IM kick@3;00)straight through, buoy only on 4th set
swims, 1;23 to 1;13/ flys-37/35/35/34/34 back's-43/42/42/41/40 brst's-45/44/43/42/41 kicks 2;45/2;41/2;38/2;35/2;41
100sd
3600SCY

ANd i just figured out i swim slower with buoy only now, so my kick has integrated well with my stroke. 2 seconds a 100 slower with same effort. Used to be the other way around.

Definitely tougher than I thought. If I didn't have a point to prove (sub 13), I might skip
doing it again. I think I thought there was a chance I might manage 12:30 :) Now that
I know better, I think I'll try to shoot for an even to negative split. I don't plan on giving
it another shot till next week, so I guess I've got some time to re-convince myself to try
for 12:30 and blow the pacing again.

The difference that you will feel in taking that out in 1:15 instead of 1:12 may be profound. Worth the price of admission most likely (the discomfort that is!).

good execution,
r.b.

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

AM: 16mi run

PM: Swim...
1000 as 150fr/50bk
8x50 @ :50 kick/swim drill/swim by 25
100 easy swim

(I stole this set from the Mathew Rose interview...I wanted to give it a go!)
20x100 @ 1:30 Descend in pairs of 100's by 2 seconds. My splits (by pair):
-1:14
-1:12
-1:10
-1:08
-1:06
-1:04
-1:02
-1:00
-:58
-:56 (the last one cracked me and was a :59)

100 Easy
16x25 @ :30
4xfast, 4xeasy, 4xFast, 4xEasy, 4xFast

500 Pull
300 Kick
200 scull

That set is ROUGH... I can honestly admit to puking a bit in my mouth near the end.