200 sw
100 k
4 x 50 off order IM @ 55
100 k
8 x 25 Fly @ 30
50 easy k
8 x 25 @ 35 Br

10 x 75 @ 1:05 av :50 (1:06/100m)

100 k
6 x 100 pull w/paddles @ 1:20
200 easy

2700 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)

Try swimming fly and eating an oreo at the same time

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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)

Longest swim since bike accident.
Shoulder feels a bit week now but not to sore. Hopefully i can make it through 24 hrs at the firehouse ;0)
500 -warmup
4 - 200's
5 - 100's
8 - 50's

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__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

Warm up: 600 s/k/p drills every 3rd 25 (10:28)
6x50 odds 25 EZ/25 fast, evens opposite 37-39

6x100 on 1:30 in 1:17-1:19
200 pull EZ (3:08)
5x100 on 1:25 in 1:15-1:17
200 pull EZ (3:13)
4x100 kick w/fins on 1:30 in 1:14-1:16
200 pull EZ (3:10)
3x100 on 1:20 in 1:14,1:16,1:18
200 pull EZ (3:15)

3500 scy

12/9:

Un jour sans. Dead from hard swim sets Tuesday and Thursday.

1100 w/u

Straight through:
4x100 on 1:30
4x100 on 1:25
4x100 on 1:20

1:08/9/10/12/13/14/14/13/14... you get the idea

couple hundred of something

2600scy

Bleah.

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----------------------------------
"Go yell at an M&M"

Feeling the 40% increase. No time today to put down the intervals and splits. Nothing worth noting anyway.

400 warmup
3 x 200 swim
x100 kick
x 300 pull
6x100
1x200
6x50
18x50
1x400
12x50

5200 scm

Just swimming fly is enough for me.

Catching up on posting this week so far.. have hit close to 21k yards so far in Dec.. maybe I can get some time off in Christmas week?!

Tue - 1200 scm drilling with the Missus - maybe I should change the wording there
Wed - 4000 scm Warmup Set (300m) 3 x 100 (25 easy/25 easy-moderate/50 moderate) @ 0:15 rest Main Set #1 (1800m) 4 x 400 [125 moderate @ 0:05 rest, 2 x 75 build moderate to hard @ 0:05 rest, 5 x 25 fast @ 0:05 rest] @ 6:55 200 choice Main Set #2 (1200m) 4 x [100 moderate @ 1:45, 4 x 25 hard @ 0:40, 50 easy @ 1:15] 200 drill Warmdown Set (700m) 2 x 250 easy-mod @ 4:20 200 kick
Thurs am - 1750 scm: 500 w/u 10 x 100 @ 1:45 250 choice cool
pm: 2700 lcm: 400 W/U 100 Kick 300 pull 3 x 300 :45 RI 4 x 200 :30 RI 200 Cool
Fri - 4000 scm: Warmup Set (400m) 2 x 150 easy-mod @ 2:45 100 kick Main Set #1 (2100m) 7 x [250 mod-hard or build @ 4:20, 50 easy @ 1:00] Main Set #2 (900m) 2 x [200 @ 4:00, 8 x 25 @ 0:35] 100 drill Warmdown Set (600m) 4 x [50 swim @ 0:15 rest, 4 x 25 kick @ 0:15 rest]

Back to the pool tonight, but I'm strictly using the sauna only.. well.. maybe a quick 1000... but then it would have to be 1200 to qualify for challenge cairns!

Coach threatened to have us do the 1K for time again, but then another couple
people showed up, making the lanes a bit crowded to do it. Whew. I wasn't
ready for trying it back to back days.

WU: 400 swim, 100 kick
10x50 kwf on back on 1:00
Main: 1x100 drill
1x100 fr
2x100 drill
2x100 fr
3x100 drill
3x100 fr on 2:00, fast (1:10, 1:10, 1:10)
4x100 drill
4x100 fr
6x100 fr on 2:00 1,3,5 fast 2,4,6 easy (1:10,1:10,1:10)
CD: 400 kwf

Lane mates did the 100s in IM order, so the 3x100 was on 2:00, so I did them
as "sprints". Didn't realize we were ending with some 100's fast. Ouch.

This is my second ~20K week (from closer to 10K). So when exactly does this make
me fast instead of just tired? ;)

7.4 mi run
3000 yd swim

still feeling 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

p.s. Five swims so far this week. I swam 4 days in a row over the Thanksgiving weekend, but haven't had 5 in a row for quite awhile. Short swims yes but the frequency is nice.

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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

I was wondering exactly the same thing myself.. that said, I haven't hit the 20k/week threshold yet, so maybe that will be the magic number?

Un jour sans. Dead from hard swim sets Tuesday and Thursday.//

Ya, sooner or later it all catches up with us. Just means you will soon have a new step to hop up from though, so you got that going for you..

I got in today and was a bit tired myself, but i decided on the fly to get a 1000tt in now while I'm at least healthy. Hope to do one or two more later, but at least got one in the books for now. It was not pretty or pleasant, from a push in a pool with no lane lines..

5x100s@1;30- 1;22 to 1;15
4x100IM kick@2;00- 1;53 to 1;44
100s
1000tt- 2;30-200 6;24-500 11;39-900 12;55 finish(way to hard for the time, but sub 13 at least)
200 IM kick
12x100-2swim, 1-IM@1;45/2;00 swims- 1;20/20/19/18/15/14/13/10 IM's-1;21/20/18/17
200IM kick
100sd
3700 SCY

By the way Ken and Steve, our team for the tt is old guys rule. Perhaps we can get a sponsorship from the clothing company of the same name..

700 warm up

1900 slacker yards with flippers

6 25 sprints 4 fly, 2 breast

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Such a Bad Runner

Pool is closed the next two days i'm here, so forced myself to go today in a driving rainstorm. I was actually sore from that 1000tt, time to hit the weights i guess;

10x100s@1;30(using 1 less stroke a lap than usual thinking about holding water and finish) 1;21 to 1;17
3x100IM kick@2;00- 1;55 to 1;47
5x100 back@1;45(1 less stroke)- 1;28/26/24/23/21
3x100IM kick@2;00- 1;52 to 1;46
5x100 breast@1;45(1 less stroke)- 1;34/33/30/27/25
3x100IM kick@2;00- 1;50 to 1;45
5x50 fly@1;00- 36/35/34/35/34
3x50IM kick@1;00- 55 to 52
200sd
3500SCY

Saving my weekend swim for tomorrow... 13 km ski this morning and will run this afternoon

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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)

12/10:

damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn
damn damn damn

500 w/u

1000 TT for time (wall start):
1:09/1:13/1:12/1:12/1:12/1:12/?/? (9:00 @ 750)/?/? => 12:01

Like 2:58/3:00/3:02/3:01 for each 250.

My lats started getting numb around 800, really odd feeling.

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----------------------------------
"Go yell at an M&M"

Saturday practice... Yummy!

Warmup:
3x{
300 @ 4:15 choice swim
200 @ 3:00 IM - Drill/Swim by 25
}

5x300 @ 400 Descend 1-5
--Catch up drill on the 2nd and 5th 50's

1500 as (100 kick, 200swim) with fins and paddles

4x500 @ 6:00 near race pace with the 4th, 7th, and 10th 50's Sprint

500 Easy

7,000 scy

Really nice job there Ken, and super pacing too. Next time you have to do it from a dive and then you will get that 11+ time. Ya it is brutal how hard it is to just do a stinking 1000, just 10x100 with no rest. Seems trivial, but like anything hard, the 1st couple times it gets you. worlds different from a set with even 5 seconds rest too.

Ok Steve, your turn to fill out the 1st round of the "Old guys rule" team.. I guess we have two more weeks to go into the hurt locker. I have a vegas trip starting on the 19th, so probably has to be next week late for me..

I'll be trying the TT tomorrow. I'll see if I can get someone to take splits, but I'm not counting on it. Have not swam since Thursday, should be good to go, except I did some hard running and cycling the last couple of days. (yeah, always have to have that caveat to fall back on in case it goes to crap!)

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

Good luck, and I'm a big supporter of the pre excuse. Running and biking, that's an oldie but a goldie...

I didn't have a lot of time left to swim after the Kona broadcast so I did 4x1000 with 90s rest.

Got into my own little "test set" today, more of a predictor for my impending 1,000 TT (in the next 10 days). Wasn't as bad as I thought, the fast repeats of my descending 300s were #3- 4:06 (2:08/1:58), and #6 was 4:12 (2:08/2:04). My guess is that I can probably break 14 minutes based on those swims -- if I can really focus through on entire 1,000 that is.

WARMUP
1 X 500 50 SWIM / 50 HL PULL
6 X 50 SWIM w/1-BEAT, DESC. 1-3 ON :55
4 X 75 25 1-ARM/25 BACKSTROKE / 25 BUILD ON :10
MAIN SET
6 X 300 DESC 1-3 on 5:00
1 X 100 EASY BACKSTROKE
DRILL DOWN
8 X 100 KICK WITH FINS, DESC. 1-4 on 1:45
1 X 300 25 F&P / 50 EASY BREATHE 2-5
Total: 4,100

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

OK!! Do you want the time or the excuses first?

ok ok.. My 1000 scy TT was 12:05
I don't have any splits, but I felt like my pacing was pretty good. A noticable slowing at 800 to 900. but hammerd home the last 100.

now the excuses:
Pool was 84. I know I would do much much better 10 deg cooler. Yep, 74 would be fine for me. I know it's not gonna be great when I don't scream when jumping in the pool.
I brought my watch to backup the pool clock - started it when the pool clock hit the top. This means, push the button, set the watch down and push off the wall to begin. Probably worth 2 or 3 seconds, don't you think?
Upon finishing, I had to get my bearings, find my watch, pick it up, push the button again. Probably worth 5 seconds or so, huh?
At 700 yards, I left a little trail of Raisin Bran and Soy milk. That's also when I had to change how I was pushing off the walls on my flip turns - my quads were cramping up, so eased up on the big push from them and relied more on using the calves to push - not as effective.
My arms felt great, though, changing from my higher cadence to a longer, stretchier stroke for 100 yds at 800.
Not sure when I can try it again. My pool will be closed until next Sunday. I suppose I could use my pool at work, but it sucks as a lap pool - having traditional home-style walls (no gutters to absorb slosh) and no wall targets making it hard to judge how close you are to the wall.

the total w/o:
500 alt swim/kick wu
1000 TT 12:05
500 alt swim kick relaxed
5x100@2:00 cruised avg 1:15
5x100 various kicks
20x50 -5@1:00/5@:50/5@45/5@40 (two breath rest)
5x100 various kicks
100 cool

4600 sc yardages

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

Great job Steve!! Ya, my pool was also about 84, and 77 or 78 would be my perfect temp. But we get stuck with what we got, and maybe all the stars will align one day. What i do is just wear my watch and when i need to see a split, do a weak flip turn, stop my push and just look at the watch. Probably lose a second each time, but that way i can look whenever i feel like it. After my 500 I didn't feel like it until the 900 to see how hard i would have to go to break 13, or if i even could..

I think we all have a better swim in us, maybe Ken hit his lotto ticket, that was a great swim for him. The next two weeks is just so holiday filled with garbage other than swimming, it might be tough. And don't even bother trying it in a pool without gutters, just disappoint you. I swim in a lot of those pools now, and it is definitely slower, but great for OW timing and breathing..

So there you go folks, Old guys rule have a team time in the books. 12;01, 12;05. 12;55- Ages 54, 55, 56

Damn dude - that is nice. That is going to present a big one, old guys or not, that looks right now like a contender for the overall.

regards,
r.b.

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