Hey, trying to get better at swimming. Might start posting here just to keep myself on top of things!

wu
300 {150swim / 50kick} x2
200 pull
100 kick
ms
2x300 45sec rest @ 4:30
50 easy
2x200 30sec rest @ 2:50,2:54
50 easy
3x100 20sec rest @ 1:21,1:21,1:19 was hard
300 { 50 non-free, 100 free } x2

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Strava

Here's how my weekend went: SPMS SCM Regionals in La Mirada, Ca.
1500m free
NOVASponagle, Stephen19:45.0012/819:35.5519
ARIZModjeska, Mark20:12.2411/319:40.6627
SDSMPlackemeier, Steven21:56.9810/821:51.21

200m IM
NOVASponagle, Stephen2:56.642/42:52.4119
ROSETulin, Michael4:00.001/84:46.2927
NOVAMc Cartin, Mark3:00.006/73:06.38

400m free
UCIBuckley, Tim5:15.006/14:50.1419
ARIZModjeska, Mark5:04.017/74:59.5827
NOVASponagle, Stephen6:15.003/14:59.9636

100m breast
VCMBlatt, Michael1:19.775/41:17.4219
SWMEdwards, Clive1:30.053/41:21.6327
NOVASponagle, Stephen1:25.465/81:22.40

800m free
ARIZModjeska, Mark10:30.7612/710:10.8919
NOVASponagle, Stephen10:30.0012/210:13.4127
SDSMPlackemeier, Steven11:20.8610/511:20.4936

100m IM
SWMEdwards, Clive1:25.064/11:18.2919
NOVASponagle, Stephen1:17.006/61:18.8927
NOVAMc Cartin, Mark1:20.005/21:21.11
Pretty much all were PRs. Unfortunate how close some of these were. If we could have raced side-by-side, it might have gone different. I'm pretty sure all of them are top-ten national rankings with the 1500 at #2 & the 800 at #3. That will appear later.

Today was a 15 mile run followed by a lazy 3000 yards in the pool:
2x1000
10x100 alt bk/br/fr

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

Nice swims!

This weekend, I did:

Saturday - 90min trainer ride with very hard interval set
Sunday - 2.5hr easy ride
Monday - 30min run (4 miles) and PM swim:
800ez
2x100 build
Main Set 1 (w/paddles & buoy):
4x200 strong on 2:50 (2:36/38/41/40)
100ez
3x200 strong on 2:50 (2:35/38/39/38)
100ez
2x200 strong on 2:50 (2:34/38)
100ez
200 fast (2:32)
Main Set 2:
5x100 kick on 2:30, last one easy (1:51/51/52/53/59)
75 strong + 75 ez (:53)
50 strong + 50 ez (:35)
25 strong + 25 ez (:17)
5x100 on 1:35 pull no paddles (avg. 1:20)
400ez cd choice
Total of 5000scy

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Tough company to be around!

Masters this morning.

4 x 100, 50 one arm, 25 catch up, 25 6 kick switch

4 x 100 descending each 25

2 x 5 x 200 on 3:40 (averaged 3:15 first set, 3:20 second set)
5 x 100 0n 1:50 ( averaged around 1:32 - 1:35. Slowest 100 was 1:35 on final set.)

2 x 150 50 kick, 25drill, 75 swim
100 easy swim

It's early yet, but just planting the bug in people's ear. Close to New Year's I'm gonna do 100x100, probably on 1:35 to make it easier to count than if it was on 1:30. (pool is closed new years eve and new years day, unfortunately). Looking at my schedule I'll be doing it either on the 27th or the 2nd.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Quick question for yall...

Do you guys ever do shorter sets than 2000 yards/meters? I'm trying to swim faster rather than longer, last winter I was doing some 4000 yard sets but I find for me doing 2000-3000 becoming more beneficial. I am definitely slower than you guys but getting faster, can do say 5x100 on 1:20 with short rest.

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Strava

All the time.

last night at masters, main set was 4x (4x100).

not straight swimming, each set of 4 was something different, as was each repeat within each set of 4. I'll probably write up something similar as a WOD.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

8 mi run as 1.5 mi w/u, 14 x 400 @ 7.5, 7.8, 8.1, 8.4, 7 @ 8.7, 8.8, 8.9, 9.0 mph w/ .15 recoveries; .55 mi c/d
1100 yd swim:

2 x [2 x 200 + 50 kick]
200 back

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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

60 minutes on the trainer this morning:
w/u
16:00
m/s
4 x (3:00 @ z4 100 rpm, 2:00 @ z1 80 rpm, 1:00 @ z2 115 rpm)
5:00 rest between
w/d
5:00

As soon as this conference call is over I'm headed out for an 8 mile run. Planning a moderate effort with a couple of pickups each mile.

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The secret of a long life is you try not to shorten it.
-Nobody

Lunchtime swim: KISS

8 x 200 {
1) swim
2 - kick
3 - pull
4 - kick (dolphin on 1st and 5th 25)
5 - pull (moderately hard - 2:35)
6 - kick (every other 50 dolphin)
7 - swim (fastish - 2:24)
8 - kick (25 free, 50 breast, 50 free, 50 breast, 25 free)

6 x 75 desc 1-3 (3rd 0:50, 6th 0:48)

100 easy

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Just a short 7.8 mile trail run this AM - about 1:17
and then this afternoon in my new sloshbucket pool:
1000 13:04
900 11:22
800 10:56
3x100 cool


3000 sc yardages


I'm just cruising the swims now for a while since SCM Regionals are over

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

Good swimming at the meet. Cracked 5:00 in the 400, if I'm reading that right?

I had an interesting final set today. Our coach on Tuesday and Thursday evenings tends to give quite short sets, so we might have 4 or 5 sets in an hour,.

Final set was 4x (2x100 free on 2:15) but with a twist. Each 100 was broken at each 25. First set of 2 was broken 5 seconds, next set 10 secs, next set 15 secs, and the last set of 2 broken 20 seconds (so to make the interval you had to swim all the 25's in 1:15 or faster, cumulatively.

It was surprisingly fatiguing by the end, because the idea is that you go faster as the set progresses. My last 2 100's were 1:01 and 1:02, swimming time.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Did a trainer ride this morning, 90min with 16x1' all out and 2' easy recoveries in between. This evening, got in the pool for about an hour:
4x400 (easy, kick, drill/swim, build)
Then some pulling, with small paddles and buoy:
4x200 (hold 2:40 on 3:00)
8x100 (hold 1:19 on 1:30)
16x50 (hold :38 on :45)

None of these were pushed, just wanted to cruise the repeats and get decent rest. Was fairly tired from this morning's ride, and a bit tired from yesterday's swim too.

Not sure how much swimming I'll be getting in until probably Friday..heading into finals starting thursday. Multivariable calc, materials science, and computer science between Thursday and Tuesday. After that, my semester is done..may try to chase the 1,000,000 yard mark for the year. I'm about 40,000 away right now, with ~3 weeks left.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

3000 yards this morning
w/u
1000 build
m/s 300 kick
6 x 200 w/ buoy (50e, 50h)
w/d
300 IM easy
200 kick easy

Today's lunch time run will be 6 miles, easy effort.
ETA: 45:45, 7:37 pace. Legs felt some fatigue but so much so my form suffered. Felt tall through out the run.

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The secret of a long life is you try not to shorten it.
-Nobody

WU
600 Pull
400 50 swim / 50 kick
200 75 free / 25 fly

MS:
1x100
2x 200
3x300
4x400

*all on a base of 1:30 / 100 averaging as close to race pace as possible

CD: 600 paddles and fins

Followed JasonInHalifax's December 9th WOD, changed the 200s to 150s

8x150 alternating swim & kick
8x100 1-4 5-8 descending 1:26 - 1:19
8x50 @ 1 minute nonfree free
8x25 10sec rest odd - easy even - hard

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Strava

9.6 mi run averaged 8:21s
2600 yd swim

5 x 100 on 1:30
200 moderate 2:40
5 x 100 kicked the 2nd one
2 x 200 fast on 3:00 (2:35, 2:33)
5 x 100 on 1:30
100 kick
3 x 300: free, back, kick
100 breast c/d

it was something like that. I'm 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

So, the 100x100 has grown a bit. It started out as being just me and one other guy on the team, now it's going to be some undetermined number of us doing the swim on the 27th starting at 4pm (local time). There will be 3 lanes, each on a different off time. There will be a 1:30 lane, a 1:45 lane, and a 2:00 lane. I've also published a schedule, so that people can join in at various points in the swim if they don't want to do all 100, but we can still all finish at the same time.

Minimum $5 donation to swim, all proceeds are going to be donated to a local charity (TBD). If anyone wants to join us "virtually" then feel free.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Made up my own workout for today:

6 x 100m. Drills. 25m left hand only, 25m right hand only, 25m catch up, 25m swim.
Focused on catch, high elbow and pulling all the way through to hip. Fins this order give me good feel for the water and then I can put it all together for the final 25m

4 x 100m. Descending each 25m so the final 25m is hard. Trying to maintain the same stroke count each 25. Which right know is 18-19.

main set. 4 x 300m on 5:30.

Plan was to swim it hard. I swam the following: 4:41, 4:45, 4:44, 4:44

Cool down was 5 x 100m same as warm up.

Total was 2700m in 55min. I felt really good with those 300m intervals, my slowest pace was 1:35. When I started this run focus I could barely hit 1:35 on a 100. 2 weeks until we retest the 1000m time. My previous best was 1:44 per 100. I hope to beat that.

No swim today, I know, what kind of fish am I?

60 minute trainer ride this morning, getting close to wrapping up season 1 of American Horror Story
15 min w/u
9 x :30 spin up, 4:30 rest interval
5 min cool down.


Today's lunch special, 4 mile easy run (31:28). Resting up for a 10K on Sat. The weather is lulling into a comfort zone. It's been low 60's all week, but Saturday's high will 30 with 3" of snow. Gonna make for fun racing.

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The secret of a long life is you try not to shorten it.
-Nobody

In preparation for next week's Star Wars release... we've been watching all six movies. Of course, that is... we have been watching from the comfort of our bike trainers. (Over six evenings over the last couple of weeks.)
What's that have to do with swimming? Well, just to say i don't have much energy the next morning in the pool.
FLOG report... 522 miles this year, and 80,000 yards away from getting to 1 Million yards this year. That's a stretch goal. With some work related travel next week, it's going to take some doubles.

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________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

Million would be nice, even if you're short that's way more than I've done. Good work.

I was hungry before practice, so I scarfed down an entire box of mac and cheese about 45 minutes before practice. All I can say is that it seemed like a good idea at the time. By the end of practice I was so bloated I felt like the Alien was going to pop out of my stomach.

On the good side, we did a set of 8x50 on 1:00, alternating easy /fast.

Went sub-30 on the last fast one. So that was nice.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Today would have been a good day to just take off.

4000 yrd swim, went easy to preserver energy for tomorrow, each set got progressively slower
4 x 1000 w/core shorts

4 mile easy run, winter storm is coming and the temp dropped 10 degrees while I was out there. Oh yeah and 20-30 mph winds to go with the temp drop.


Should've slept in this morning, and stayed home over lunch.

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The secret of a long life is you try not to shorten it.
-Nobody

Thought I'd come out of the woodwork and tell you I'm trying to hit 4000 scy daily for December. So far so good and I'm well over 700,000 for the year. Been out of the water only about a half dozen days since January. Age up to 60-64 starting Jan.1st in USAT races and am going to chase after it.
Hope you're doing well Alyie!

10K race today (Santa Stampede, Littleton CO) got 10th OA and 1st in AG with a time of 38:44

30 degrees and started snowing. Cold and wet, good times, good times.

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The secret of a long life is you try not to shorten it.
-Nobody