Thanks for the tips.

Also, I'd be happy to be swimming with some of the 55+ dudes here.

That might be a little tough... I'll have a go at it

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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)

I figure I'll be somewhere at the back of the 55+ and proud to be doggy paddling there too! any particular day for the 1kTT or just whenever I don't feel like poo? :D

Easy recovery 1200 scm last night after a hard turbo

This morning's paddling:
600 w/u
5 x 200IM (25fy,25fr,50bk,50br,50fr) :30RI (I havent done IM's for so long, started OK about 3:30 and slowly deteriorated to about 3:50 - really want ot get some fly endurance though)
100 kick
3 x 200IM fr.bk.br.fr
200 cool

6x300, 3x100, 4x50 - 40:10, right shoulder between upper biceps and triceps felt sore and a little off. Must have tweaked it right around the second 300 because it started hurting there. Was a long swim........ Going to ice a bit at work.

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

(at my request, the group was commanded to actually swim fast(er))

12/13:

400 w/u
4x50 on :45

12x50 on 2:00, descend each three (:31/:29-30/28s)

8x75 on 1:15 (:51/51/50/50/49/49/57/47)

Funny how slow a :51 feels after doing a :28/50.

2100scy

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"Go yell at an M&M"

AdamG1980 - The 1k swim (if you're talking about the Dark Star) just needs to be done by December 24th.

For me, today was loathsome. Bit some rhymes off klehner, and my buddy Grant from Apex Coaching, the whole was much worse than the sum of the parts! I can say this, "perfect stroke" is friggin annoying. While perfection is not attainable, I most certainly have learned cues for my own stroke that make it more effective, but it is hard as hell to do it when you are ostensibly "recovering" between harder efforts. But if it were easy, I suppose duathletes would be doing it:

WARMUP
1 X 300 PULL/KICK/SWIM
6 X 25 F&P, DESC. STROKES 1-3 :10 REST
6 X 25 1-ARM, DESC. STROKES 1-3 :10 REST
4 X 100 PULL, BREATHE 2-3 D. 1-4 :15 REST
MAIN SET
3x [
1 X 150 on 2:30 PERFECT STROKE
2 X 75 on 1:15 1,000 PACE
1 X 150 on 2:30 PERFECT STROKE
3 X 50 on :45 1,000 PACE
]
WARMDOWN
1 X 200 KICK / SWIM
Total: 3,000

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

What's this "1,000 PACE" crap? The 75s and 50s are 75 and 50 pace.

Beginners. Sheesh.

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"Go yell at an M&M"

HS, are you enjoying your bike too much?? I am ahead in yardages...

run: 8 mi (with 20 x 400 alt 6:31, 8:00 pace)
swim: 2400 yds mostly easy with 10 x 100 on 1:30
hip exercises, stretch, foam roll

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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 dunno? I read somewhere on BT that I should be doing pace work? :)

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

Yeah, when you are doing 1000s you can do 1000 pace work. When you are doing 50s and 75s, you do 50 and 75 pace work.

:-)

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"Go yell at an M&M"

I just find it hard to focus on "pace" while also whimpering, hoping for an injury, or watching for the lifeguard to clear the pool because of lightning or feces.

r.b.

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

Not even cycling - raining here. Been getting some running in, but nowhere near your distances. Wish I could, and maybe a break from swimming and more running will get me there, as long as my back holds up. Pool will open back up Sunday and I plan to tackle the 1000 TT again. I'm curious what I'll lose (or gain) with this week away from swimming. I might "cheat" and get into the pool here at work this week, we'll see how it goes. No set plans... never!

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

I have swum every weekday (M-F) this month :-)

3.7 mi run, legs felt fine, but thought I'd get in the pool, then run more (and thus score more sessionage ;-)
2000 yds (main set 6 x 150 on 2:30 best average, held 1:53s)
lifted
too tired to do more

---

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

Supposedly a Zone 2 day...

1 hour spin class -- all sprinting and yelling (little zone 2)
6 mile run easy -- that is more like it!

300 warmup
100 kick
8x25 underwater dolphin kick all out. Plenty of rest. (A take stock set. Stock down.)
8x200@3:00 working on speed technique issues -- turns, streamlining, kicking, breathing with less head turn, etc...

The last set was just terrible. I couldn't go slow enough or easy enough when working on all those issues. I've decided to swim in some meets here this spring and need to work on my technique -- a lot. I go faster with better technique, but it also takes me out of zone 2. Good walls alone can take me out of zone 2 at this point. I stopped on like 3 of the 200s. Need to be ready for Friday.

Trying to make up a bit of volume due to travel Mon/Tue.

Pre-masters: 200 easy, 1000 kick, 200 easy
WU: 400 fr, 400 kick, 8x25 sc, 100 easy
Main: 5x200 pull, concentrating on various keys, on 3:10
4x50 - 25easy :05 rest, 25 sprint on 1:00
4x75 - 50easy :05 rest, 25 sprint on 1:25
4x100 -75easy :05 rest, 25 sprint on 1:45
4x125 -100easy :05 rest, 25 sprint on 2:00
CD: 12x25 sc, 200 fr

5400 SCY

Best times I've come in on 100s @ 2:00. Still a long way to go but making improvements,.

3250 scm



500 wu
400 kick
50 breast
5x100 ( 50 swim/ 50 drill ) :15 RI
5x100 w/ paddles :15 RI ( 1:35 - 1:38 )
10x50 @ :55 ( :42 - :47 ) went out a little too hard
50 breast
100 kick
50 breast
5x100 @ 2:00 ( 1:28, 1:28, 1:29, 1:31, 1:32 )
100 cd

I ran this AM. Underdressed for the temperature and so my fingers were aching cold. No noon w/o today as we have our annual xmas luncheon and white elephant (sigh) gift exchange. So, my year of great training is falling apart this final month. It has been a great year, where I've really ramped it up and it has shown with good racing results - my first podium in a 70.3, some key 1st places and a few other podium results. Hope the old body holds up for more next year.

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

Did a 25k trail run on Saturday (4th place), camped before and after. Strained my ankle a bit trying to break a piece of wood for the fire which is screwing up my kick. Fought my way through the Masters workout this am.

Warmup: missed part, did about 200 free, 500 various strokes/drills w/fins

Main:
3 x (50 fly/50 bk, 100 fr, 50 bk/50 br, 100 fr, 50 br/50 fr, 100 fr) on 1:30/100; middle round with fins on 1:20/100
4 x (75 as 1 breath/2breath/3 breaths, 25 fast, 25 fly/25 fr/25 bk/25 fr/25 br/25 fr/50 k)
800 pull as 75 DPS/25 strong

100 easy

4600 scy

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Oh yeah!

Just got back from texas, 13 hour travel day yesterday, missed connections, ect. ect..Besides missing the past 3 days swimming, a boatload of excuses.. And i get to the pool, and it is set up LCM, of which i have not swam in about 10 years..Plowed through this one;

8x200swim@3;30- 3;15/10/08/07/07/06/02/3;00
4x100IM kick@2;30
7x200pull@3;13- 3;00/2;58/2;54/2;52/2;50/2;47/2;45
3x100 kick@2;30
300 IM swim down
4000LCM

Hey duffman, when you gonna do that 1000tt? You and i seem to have almost the same workout times, but you got me a bit on the free sets. Expect to see about a 12;20 or so out of you..

Well, uhhh, Duffman is looking for an excuse...I normally swim w/Masters here which limits my ability to do something like a 1000 free. I can also blame this ankle issue which is kinda screwing up my kick/timing. I can go to the gym, pretty nice pool but no gutter. Someone said that makes a difference, I've always felt a hair slower there but I figured it was the lack of motivation/draft. 12:20 might be a touch ambitious, perhaps tapered. I did a 6:07 500 a few months ago although I had run that morning if memory serves. I'll plan on trying it Sunday if I'm not too hung over (weekend party plans).

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Oh yeah!

Hey Robert, how about posting up the results so far for your 1000tt. I cannot find any results on your site, so maybe a listing with ST handles, age, sex, time, and any splits if they included them. Give us something to shoot for in the final days here.

Good idea Monty - I will post these by Saturday AM if not sooner.

r.b.

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

How about shooting for the fastest you can go...

Intrinsic motivation and all.

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"Go yell at an M&M"

Since i dont get to swim with folks in the lane anymore, this is the best i can come up with. I already have you lapping me at the 925, I just need someone that is 1 lap ahead, so that i get to virtual draft off them..Don't worry about me, you got that old man steve going head to head with you. Personally i would have given him his watch seconds, but he is one of those too honorable guys. The perfect guy to pull a tri swim, doesn't care about the barnacle attached to his feet, just goes balls to the wall to the end, and takes his 2nd place swim in stride with good humor..Hope we can all race together out of the virtual world someday..

200 sw
100 k
100 sw
300 k
4 x 50@ 55 off order I'M
20 x 25 fly @ 30
100 easy
8 x 25 free @ 30
50 easy

6 x 100 @ 1:15 av 1:08
150 easy

100 fly strong (push) 1:05
200 easy

2800 scm

1000 tt loomin large