Nice sunday morning swim:

1000 Fr wu 15:20
4x 250 paddles all < 3:45
10 x 100 IM :1:36 -> 1:32
5x 50 ankleband all ~ 42 sec.
10 x 25 kick slooowwww.....
5 x 50 Fr all ~ 36 sec.

Total 3750 scm

Nice running!

This week was light on swimming for me, just 12k. That's likely how it'll have to be until I'm back at school in January. It just isn't going to be easy to make the trip to the pool more than 3x/week..I'll use the time to hit the bike hard and work my run, then swim more when I get back.

To recap a few days -
Wednesday - 90min run, 12 miles very hilly + 25min core
Thursday - 2hr ride easy, applied calc 3 final (counting that as a workout)
Friday - 2hr ride moderate, 15 min strong brick run (6:20 pace, felt smooth), and a 3k evening swim:
1000 build
500 kk/dr
M/S (with paddles and buoy):
4x100 on 1:30 (1:15/16/17/16)
100ez
3x100 on 1:25 (1:15/15/16)
100ez
2x100 on 1:20 (1:13/14)
100ez
100 on 1:15 (1:12)
200ez
Saturday - 75min trainer ride with hard intervals, 45min run
Sunday - 2.5hr trainer ride mostly easy

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

Yep, just by a hair!

Yesterday was spent up in the Mt. Baldy area running/hiking (& dancing - don't ask). We started at Icehouse Canyon, went up 3Ts trail to Baldy Notch (the ski lodge) and ran down cat trails to the bottom and hitched a ride back to Icehouse. 12.5 miles and 4300 ft of climbing. Most of it was at freezing temp (32deg) and took 3.5 hours. Was epic!

Today I hit the ocean for a short 1.3 miler in 63 deg water for a half-hour. Came out shivering, head ringing and a little unbalanced.

And now gonna go run again - about 10 miles.

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

Took Sunday off. Spent the day truck shopping and doing housework. I really hate car shopping.


Got a question, how much value is there in shortening rest over trying to swim faster/harder every interval? For instance my time in the water this morning was 52:30, swimming time was 45:20, I usually do a 3000 yrd swim in ~55-ish. I cut out about 3 minutes of rest and still felt good at the end of the workout.


This morning's swim, 3000 yards in 52:30
w/u
500 descend (200,200,100)
4 x 100 w/fins, no breath between flags/wall
6 x 200 (1-free, 2-paddles, 3-fist, 4-fist, 5-paddles, 6-free)
400 w/buoy, breath every 4th stroke
w/d
500 ascend (200, 200,100)

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

The short answer is that you want to do both. Do some sets with a short rest, basic aerobic type of sets. And others which work on speed, anaerobic & threshold stuff, and still others which are primarily neuromuscular in nature. The balance between those things is the tricky part, and is fairly individual (dep on events swum, your level, etc etc)

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Thanks Jason. I'll try mix it up more.

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

Thanks to Jason for me as well, wicked swim work out he just drew up. Made me happy to see I am slowly getting faster.

w/u - 200 swim 200 pull 200 kick
4x125 - breast / swim / back / swim / breast (flip floped the breast & back)
10x100 - areobic 20s rest [ 1:23,124,123,121,122,121,122,122,122,118]
Faster set -- 1st east 2nd fast only have fast times
2x175 -- 2:23
2x150 -- 2:03
2x125 -- 1:40
2x100 -- 1:15
2x75 -- 57s
2x50 - 35s
2x25 - 15s
200 cooldown swim / kick / blah

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Strava

Swim workout on Saturday
(Posting drunk do put up with me)
Warm up 1100m
10 x 50m leave on 55's
10 x 50m pull bouy leave on 60
50m x ?? Leave on 50s and hold as long as k could

Made 4. I was totally bagged by then

Can't wait to try again.

The ppoint of this work out was to Fail!
And I did!!

Drunk?? It's Monday, jeez! Even I'm sober and I'm in college! ;)

Today was another looong day of studying, my last final is tomorrow afternoon, materials science. Squeezed out a double:

2hr trainer ride, mostly steady effort. Had a notebook across the aerobars for a good bit.
Late night 31min run, 4.5 miles just enjoying being outside.

Tomorrow, won't be able to swim yet again, will likely get in a hard trainer ride with a small brick run. Tomorrow night, I go home!

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

Lunch Masters-SCY
10 minute warmup
6 X150 (3 x IM, 3 X free) last 50 kick
Main Set:
4 x 400 on 4:45
50 Recovery on 1:15
500 Cool Down

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"Don't mistake activity for achievement"
-John Wooden

I want to play. I'll hop into the thread half way through the month. Nov 28th was my first swim since June so swims lately have been as rough as I deserve.

today was

2 x 200 fr, 200 br/bk
300 mixed kk
8 x 50 fr on 60 in 41-43
200 ez fr/bk
8 x 50 fr with fins on 60 in 37-39
300 of mixed kk/s

2400 scm

Haven't swum since last Wed. today was
8.5 mi run: w/u, 4k as 2k@ 8.0 + 1k @ 8.2 + 1k @ 8.4; little bit easy; 2 x 1 km @ 8.6, 8.7 mph; little bit easy; 16 min alternating 1 min @ 7 mph, 1 min @ 8.2 mph, c/d
1900 yd swim


main set:
3 x 200 on 3:00 desc 2:45, 2:35, 2:32
3 x 100 on 1:30 easy
50 kick
200 fast 2:26


Felt really good to be in the water.


:-)

---

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

No swim today

60 min on the trainer this morning, mix of standing @ low cadence and seated @ high cadence drills

4 mile run, gnarly weather. 17 degrees, heavy snow w/ 6-8" on the ground.

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

A birthday swim set (49) for a lady on the squad that is a bad ass open water swimmer. Tough set but perfect for her:

WU - 6x(75 @1:15, 50k @1:00, 25 no free @:30)
MS - 7x700 @ 9:30 (1,3,5,7 swim and 2 pull, 4 kick with fins, 6 choice)

CD for 6000scy to start the day!

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https://twitter.com/mungub

3000 yards today, slight variation of the 12/14 WOD
w/u
800 build
4 x 50 kick/fins descending
8 x 25 kick w/fins (10m dolphin, kick hard)
m/s
8 x 100 descending (odd free, even pull)
4 x 150 (25 quick, 25 all out, 100 moderate)
w/d
100 back
100 kick w/fins
100 pull
100 breast


8 mile run coming up in two hours. Could be interesting, we got ~12" of the cold white stuff yesterday, clear and sunny @ 30 degrees out today. Would normally plan a tempo run but am thinking road/sidewalk conditions won't be conducive to anything but a good trot.

ETA: Ran 8.4, slick as snot out there, did a few pickups when the sidewalks were clear enough.

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

I've been getting a lot of crazy running in lately, including a 6.5 miler this morning. Peaked at just over 70 miles in 7 days. I just got done with a sloshbucket swim (local community pool):
2x1000 12:52 & 12:59
10x50@1:00 alt bk/br/fr


2500 sc yardages

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

That's quite a bit of running! Don't get hurt..

I had a solid day of training. I'm back home now, with only pool access being the 84-85deg Y pool. Probably only going to be swimming ~10k/week until mid-January, when I'm back at school. Today:

Swim, 3300scy:
1000 build
10x50 kk/dr with fins
Main Set (with paddles and buoy, 1:30 base):
5x100 (held 1:16)
50ez
4x100 (held 1:17)
50ez
3x100 (1:15/16/16)
50ez
2x100 (1:16/16)
50ez
100 faster (1:13)
100cd

Then, an hour easy on the trainer, and later in the day I ran 4.3 miles. Felt good, and ran sub-6min pace after a few mins of easy jogging. Ended up running my 4.3 loop in 26mins, for a 6:05 average including short jog to start and finish. Felt easy, I love those days!

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

7.5 mi run w/ 5 x 1 km @ 8.0, 8.3, 8.6, 8.9, 8.9 mph w/ .5 km recoveries
1250 yd swim

500 w/u
50 kick
6 x 100 on 1:25
50 kick
50 easy swim c/d

---

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

No swim day today

62 min on the trainer this morning (3 x :10 w/focus on upstroke)

4 mile easy run a lunch. Thankfully the sun spent some time out yesterday and cleared the sidewalks pretty good.

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

Friday
5300 yards

500 on 7:30
5 x 100 on 1:25
100 kick
4 x 50 fast on 1:00 (all 34s)
200 easy
5 x [100 fast + 100 easy mix kick and swim] 1:10 then four 1:11s
3 x 300 on 4:30
100 kick
100 back
4 x [25 kick + 25 fly]
2 x [50 fly + 50 kick]
3 x 200 on 3:00 desc 2:47, 2:40, 2:31
100 kick
200 back
100 kick
150 breast
150 free

ETA - crossed 400k yards for the year!

---

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

How do you remember all of that!? My warm up this morning was complicated like that..

Morning swim:

WU - 3x50@1:00, 3x50@:50, 3x50@:40, 8x25 @:30 (IM order), 3x50@:40, 3x50@:50, 3x50@1:00
MS - 3 rounds of 50, 100, 200, 300 fins @ 5:00 w/ easy swimming between

I was pretty happy to knock out a 2:06 200 which is probably a pb.

5000 scy

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https://twitter.com/mungub

Dang, fast 200! Nice swimming.

Thursday, I rode 2hrs on the trainer with a few sprints. Friday morning swim, pool was 86 degrees. Blech:
1000wu build but mostly easy
10x50 kk/dr with fins
Main Set (w/buoy and paddles):
15x100 best avg on 1:45, held sub 1:15, last one was 1:13
300cd easy

Wish I could have held faster times for the main set, but the water was so uncomfortable that I was feeling a bit sick.

Going to train again later, either an easy brick or a longer run!

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

Swam Jason's 12/16 WOD this morning. 67 minutes, swim time 59 minutes

1 x 800 SKPS
2 x 400 pull
4 x 200 1 & 3 build, 2 & 4 two dolphin kicks off the wall, I've decided I hate dolphin kicking with a white hot passion
1 x 800 descend 1-4, hold 5-8
16 x 50 hold best average

I bailed on the warm down, I smoked myself on the 50's

8.4 mile run in 57:47
1 mile w/u
6 x .75 mile @ race pace (on snow), .25 mile recovery
1.4 mile w/d

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

No swim today. I spent the morning running in San Mateo Wilderness - 20.5 miles and 4500 ft of climbing. I faceplanted 10 miles in and fattened my upper lip, scraped my chin and bloodied my wrist and knee. A bit of clean-up and wrapped up the second half.

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

Hi guys & girls, haven't posted in these threads in ages, but still read them with interest..

I am in Melbourme, Australia.. I have a question & thought this might be the best place to ask it... My nephew lives in the US, and is in his final year of high school.
He took swimming up about 3 years ago, & seems to be doing ok.

I think he wants to get onto a college team at some point. How do his times stack up?

All F/S
50y sc: 24.45
100y sc: 53.98
200y sc: 1.58.81

Thanks in advance for any input