Well, you deserve to be sore. Well done...

I don't usually like repeating practices, but I liked the pyramid I did last week, so I did it again. Bumped into one of the other guys from masters at the pool over lunch, so after a 400m warmup, we did:

4 x 50 @ :45
2 x 100 @ 1:30
1 x 200 @ 3:00
2 x 100 @ 1:30
4 x 50 @ :45

trying to maintain the same pace throughout (1:15 per 100m) held 1:15 pace or slightly better (came in at 1:14 and 13 for a couple of the 100's, 36's for the 50's...

I might redo this one every couple of weeks, it's a nice aerobic set...

I'm also going to try and ramp up my metres for the next 3 months. Nationals are in May, I want to be hitting 80K this month and 90-100 in March / April...

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Swimming Workout of the Day:

Favourite Swim Sets:

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

3100 yards this morning in 57:38

Felt harder than it should have been. More hard kicking in the w/u may have put me behind the 8-ball early.

w/u 800 SKPS
4 x 50 KWF hard
8 x 25 10m dolphin KWF
m/s 4 x 100 hard ave. 1:25-26, no mojo at all
4 x 100 w/buoy ave. 1:24
4 x (50 mod, 50 hard, 100 easy) ave. 3:05, had nothing in the tank
w/d 300 SKP

4 mile easy run in 32:00. My legs felt as fresh as they've ever felt. Could have run all day at that effort.

We didn't get our forecast 12" of snow last night, but it's been steadily coming down for a few hours. With a low in the single digits tonight it'll be icy tomorrow.

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

I figure I need to do 3100m x 29 days to get to 90,000 and I will miss a few days probably due to travel or work, so the target is a few days have doubles.

For today it was 3500m and I tried to remember all the workout so I could post it in your thread.

• 500m warmup
• 4x150m (25 m kick on the side, 75m sprint, 50 m eash),
• 8x150m band pull (25m dolphin kick, 125 hard band pull),
• 3x200m paddles, (25m dolphin kick....so just paddles on my hands, 175m hard)
• 4x100m (25m kicking on my back, 75 sprint freestyle)
• 200m easy cooldown

After getting through that band pull set, the rest felt pretty easy. I

Start of my first ever 100k month (km, not k-yards)...

500 easy
40x25 as 3 fast, 1 ez on 35sec
500 easy

Recovery swim, SCM

Next session is long swim on Wednesday, as "other" focus is to break the amateur hour record at Velodrome Suisse. So big ride ahead tomorrow with a 30min test and another 20min block (plus some short efforts)

Marc

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***********************************
https://www.strava.com/athletes/8737518

Another hard practice this evening. Only 2800m, but main set was a killer.

4x75 flat out @1:35
100 ez
3x75 flat out @ 1:30
75 ez
2x75 flat out @ 1:25
50 ez
1x75 flat out

On paper, That looks a lot easier than it is. Those recovery swims aren't enough to really let you recover. I was hitting :49's and :50's on all of them, (1:07 pace), which is about what I'm targeting for a 400 race pace at the end of the season.

I need an easy day tomorrow.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

My lungs burn just thinking of doing that main set. I might add it to tomorrow's swim, albeit at a much slower pace.

ETA:
AM ride, 60 minutes on the trainer, main set 4 x (3:00 z4 @ 100 rpm, 2:00 z1 @ 80 rpm, 1:00 z2 @ 120 rpm)

PM run, 4 miles in 33:54. 12-ish inches of snow. .5 mile or so of my route had not been cleared so I forged the first tracks through. That sucked.

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

warm up:

6 x 200 (mix of drill, form work, and descending 50's)

Main set:

4 x 400
set up as 1st 200m at 1000m pace, 20 second rest, 200m negative split, swim the first 150 fast, then finish the last 50 at near sprint.
leave for 2nd 200 at 3:30, and repeat on 7min leave time.

For me I was swimming the first 200 in around 3:10 and the second 300 around 3:02-03. On the third set I swam the second hundred at 2:59 (touched the wall, looked at the clock and saw 2:59. I was pumped, sub 3:00min 200 was a recent goal of mine.

following this I thought I was done. with 1 min rest coach sent me off on a final 200 with goal to negative split the final 100. I did this.
Cools down with 500m of kicking, and some work on the back end of my stroke, and lowering stroke count by 1-2 per length.

total of 4300m.

well done!

out of curiosity, whats your stroke count at these days?

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Swimming Workout of the Day:

Favourite Swim Sets:

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

At 1000m pace (1:30-1:35) about 18/19
When I swim faster I tend to increase to about 20/21. Working on that.

One month down... hard to believe!
I ran yesterday morning with a fellow Open Water fish. She's training for the Catalina Marathon. We ran 9 miles in an hour and a half with 1425 feet of climbing on trails. Just under 10:00 pace. That's all she had time for, so I went right back at it for another 4.2 miles in 34:30 - 8:05 pace and 440 feet of climbing.
Today started with a swim. 5000 yards
1000s
10x100kwf alt fr/dob
10x100@1:45 alt pull ez/fr hard 1:05~1:08
10x100@2:00 alt brk/IM
10x50kwf continuous alt fr/dlp/dob
500s 6:16


And then a brutal run (cuz, I'm tired) 8.2 miles in 1:18:37 and 1377 feet of climbing. A 1 mile section that averages over 20% grade - parts nearing 40%. Hence, a 17 minute mile through there.

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

Masters tonight, another 10x100 main set.

Coach gave them to us on 2:00, but sprint the last 25 of each. That was too much standing around, so I suggested to the rest of the lane that we do them starting on 2:00, but cut :05 from the off time each repeat. So on 2:00, 1:55, 1:50, 1:45....... 1:20, and the last one on 1:15.

That was a bit more fun....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

11.5 mi easy run yesterday, no swim, arms/shoulders needed a recovery day


6.5 mi run today w/ 2 x 400 + 2 x 800 + 1 x 1600 @ 6:31 pace
4000 yd swim


5 x 100 on 1:30
4 x 200 odds fast 2:27, 2:26 (odds on 2:45, evens on 3:15)
5 x [100 kick + 100 fast + 100 easy] fasts 1:09 for 1-4, 1:10 for 5,6
100 kick
200 fast 2:25
500 easy free
150 back
50 kick
150 breast
50 kick


Pleased with those workouts.


PSA: IF YOU HAVE NOT SEEN THE MOVIE "TOUCH THE WALL", STOP WHATEVER YOU ARE DOING AND WATCH THE MOVIE. (I hear it's on netflix; I bought it from the website). If you haven't heard of the movie, google "touch the wall" and watch some of the clips.

---

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

3000 yards this morning, borrowed the main set from Jason. Damn it hurt.
w/u 500 build
300 (fist every other 25)
4 x 50 descending
m/s
4 x 74
100 easy
3 x 75
75 easy
2 x 75
50 easy
1 x 75
25 easy
500 SWB
w/d
300 IM
200 KWF

8 mile run in 57:28
Tempo-ish middle 6 miles, couldn't hold a pace due to conditions so I held HR @ 85%. Lots of ice and wind.

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

Haven't posted in a while but thought I'd drop in a few workouts!

This week so far:
Monday - 4700scy before class, 2300 after class + weights
Tuesday - 2hr on the trainer before class with some hard stuff
Wednesday - 4600scy before class, 7.6mi run after class with a hard finish up a mountain
Thursday - So far, swam 2400scy this morning, then a 90' trainer ride with 2x20 hard tempo (283w, 284w) and hopefully a short run later.

Pretty solid week so far despite getting crushed by my classes in terms of workload

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

what are you taking this term? are you in differential equations yet?

7 mi easy run 62:48 + 3100 yd swim

500 w/u
50 kick
20 x 100 on 1:20
400 alt free/back by 50
150 kick

---

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

This semester I've got applied differential equations for engineers, materials science test lab, Thermo and kinetics of materials, phys with calc for engineers, then a humanities class we're required to take to make us "well-rounded," which is a joke. :)

I like all the classes, it's just a lot of work!

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

ooh, nice, diff eq. is one of my favourite calculus courses.

---

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

AM - 67 min trainer ride main set was mix of z5 sprints and short intervals. I hated myself during this workout. z5 should only be for running.......ever.

PM - 4 mile easy run in 32:00. Still a bit of ice around, but kept it rubber side down.

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

Got in 2200m at lunch :)

400 SKPS
8x50 kick no fins @ :60
8x50 swim @ :50
8x50 kick no fins @ :55
8x50 swim on descending off times - 2 x (:55, :50, :45, :40)
200 easy

I'm at 14K for Feb so far, and I'll be doing another 4000 at masters. So far I'm on track for a good month in the pool, feeling motivated....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8.5 mi run w/ 2 x 2 mi @ 7:13 pace
1500 yd swim


felt super stiff in the water after 2 hard days
600 w/u
3 x 200 on 3:00 (2:50s)
100 kick
100 IM
100 kick

---

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

With a Thursday evening swim and an early Friday morning swim, it felt like a double.

Thursday solo swim:
Standard WU - 400fins, 400kwf, 400p, 4x100 desc
MS - 20x50 @:50 hold :30, 100 easy
2x(10x50@:50) hold :30, 100 easy
warm down and some kicking for 4000scy

Friday am Masters swim:
WU - 6min swim, 4x25 IM order, 6min pull, 4x25 1 breath
MS - 2 rounds of 5x100@2:00 fast, 100 fast from blocks, 10x75@1:05 recov, 5x50@1:10, 50 fast from blocks, 5x75 @1:05 recovery

We ran out of time for the second set of 50s but happy to do a :58 and :27 from the blocks, and I SUCK at diving.

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https://twitter.com/mungub

Guess my swim...
50x50@50SCM.

18 WU ~41s
42 WD ~41s, felt weak, never got better...
3rd workout if the day = cramps

Those are some fast times!! I can dream..

I swam this morning before class:
400ez, 4x100desc, 200pull, 4x50pull desc
10x50 drill with fins
Main Set:
3x200 paddles and buoy on 2:50, 4x50 fast on 1:00
100ez
3x150 paddles and buoy on 2:05, 3x50 fast on 1:00
100ez
3x100 paddles and buoy on 1:25, 2x50 fast on 1:00
100ez
3x50 paddles and buoy on :45, 50 fast
400cd

Held 2:37/1:56/1:15/:36 for the pulling, and all the 50s were ~34 with a 32.9 on the last one.

Hoping to get in a good hard run later today! Been fighting some tightness on the top of my foot so it's day to day.

---

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

4000 yards this morning
w/u 500 build
m/s
2 x 400 SWB, descending
3 x 300 1-2 @ 400 pace, descend #3
4 x 200 1-2 @ 300 pace, tried to descend 3-4 but couldn't do it, held steady
5 x 100 1-3 @ 200 pace, 4-5 descending but damn it was tough.
w/d
300 IM
200 KWF

8.4 mile run this afternoon in 59:39, planned for middle 6 @ tempo, but way to slick, very hard packed snow and ice. Tried to wear flats, bad idea.

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