So for this month are these the final events to post?

50 Fly
50 back
50 breast
50 free
200 IM

I think what Monty suggested. 50 fly 50 back 100 IM (200 IM if swimming lcm). Add the other events in later months

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Swimming Workout of the Day:

Favourite Swim Sets:

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

3200 SCY, still working that 1:14.80/100 1650 goal pace


Warm Up
200 pull, 200 kick
8x25 drill

Main Set
16 x 150 on 2:15, target <1:51.40
(I missed # 14, took an extra interval's worth of rest before # 15)


Cool Down
200 EZ choice

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"They're made of latex, not nitroglycerin"

OK I will do the 50 fly, 50 back and 200IM tomorrow and report back.

Im in.
Tomorrow maybe the 50s with the IM on monday... will see what group is like.
daved
Might bring gopro and video it.
Why not just put it out there?? haha
warning it wont be pretty

Going to hop on this thread because I'm pretty happy with a workout I did yesterday (scy):

Warmup:
200 swim w/ fins
200 kick w/ fins
200 pull w/ buoy
4x100 descend on 2:00


Main set:
4x1k on 14:00 (12:18, 12:35, 12:34, 12:43)

Coodown:
200 choice

Definitely the most tired I've ever been in a pool. Didn't feel as good as 3x1k I did a couple of weeks ago but I made the intervals which was the goal.

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Benjamin Deal - Professional - Instagram - TriRig - Lodi Cyclery
Deals on Wheels - Results, schedule, videos, sponsors

That is an impressive workout! well done!

daved

well-done.

3.5 mi run and 800ish yards in a hotel pool. Outdoor hotel pool :D

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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 am coming into 4 days off so today as part of a 90 min 4400m workout, I did 7x200 IMand one times 400IM. Rest of workout was free or fin work.

I hit a PBin the second 200IM with a 3:40....I was so close to 3:39, but it think my higher cadence strategy on the breast backfired as it winded me with less glide and I went 3 seconds slower than earlier in the week on the breast leg.

In any case I took my 200IM from 3:52 to 3:40 in a month and it was mainly on back and breast with maybe a second to two faster on the free leg from being less cooked after the back and breast.

I will post a 50 fly and 50 back time hopefully on the 28th, but just came out of a cortisone injection in my disc, so nothing hard for several days.

I was trying to figure out what to do today, then I remembered the set of 150's you did Gary in prep for your 1650. I was thinking I would do a pull one in the next week or two, so I pinched most of your set, just a bit slower of course;


2x150s@2;20(2;07/2;06) 150 IM kick(2;56)


12x150p@2;15( 1;56to 1;57's) 150IM kick(2;58)


8x50's fly@1;00/back@1;30/breast@1;00/back@1;30 twice through (fly-36/35. breast--45/43- backs-45/43/44/42)


200 dolphin kick
3x50s@1;00(37/37/35
3000SCY


so looks like I maybe will be able to hold 1;20's or just under for 1650, have to be a good day...

Short Course Yards:

5 x 200 @ 2:45
5 x 200 @ 2:40 (2:24-:26)
1 x {600 snorkel
{400 snorkel and paddles
{400 snorkel as 25 kick, 75 swim
{100 snorkel
6 x 200 @ 2:40 paddles
4 x 75 @ :03 rest, 25 kick, 50 swim
4 x 50 @ :45 (:33-:34)
4 x 50 @ :03 rest, 25 kick, 25 back
100 free easy

5500yards

still at a conference. 9 mi run w/ 2 mi @ 8:00, then 2 x 1 mi @ 7:53
550 ish yards in the hotel pool

---

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 am in withdrawl....2 days without swimming after getting a cortisone shot in my disc. Doc says that I can swim today (48 hours later), but I don't trust myself to overdo it once I get going as I know I will start "testing" to see if the injection is working and really it does not start really having an effect until 3-7 days later, so better resist and virtually swim through all you people on this thread....so please post some feats of strength. I'll get back in the pool tomorrow after 72 hours have expired!

I got news for you Dev, there is a thing in swimming called a taper. Having 3 days off is just going to mean that you will probably crush your old times you did when tired. And when you do those times they become the jumping off point now for future gains. It is a good thing to occasionally taper, go fast, feel what it is like to go fast, and reprogram your brain on how it feels so that you can now try and emulate it in workouts going forward. Especially in the strokes where you have a lot of low hanging fruit...

Hey, that almost feels like cheating!!!! Is this permitted on ST. I thought the rules around here is that we must be permanently overtrained! I guess technically after my 72 hour taper I would also be banned by USADA given that I'll have cortisone in my disc!!!

Ha, wait until you shave your whole body Dev, you will jump in the water and probably drown because you cannot feel it!!!

Shave, taper, off the blocks, tech suits(although this one might be stretching it) are all legit. Just no drafting(yes no drafting in swimming too!!) and no toys, unless you just want to do a toy swim for shits and giggles..

I went today feeling shitty from yesterdays run and didn't expect much. But it grew on me as I eased into this workout:

4x500--swim@7;30(7;06)IM kick@10;00(9;28)pull@7;00(6;25)IM kick@10;00(9;19, new pr for the comeback)
5x100 breast@2;00 descend(1;36/35/33/32/30) another best set lately
200 dolphin kick(4;15)
6x25 fly hard/free easy @;30(15+'s for fly). 50 kick
2900SCY

I had my first day back in the pool and made it a long swim and refrainied from timing anything, just getting in tune with how my body feels after the cortisone injection. My core and lower back have always been very tight after this in previous shots, so did not want to do anything hard. Or maybe things felt easy cause I was tapered and my glycogen stores were topped up, but I was in the pool for 2 hours and had 3x400IM in there, 5x200IM. Some 50/50 fly free, a pile of kick work and a 200 Butterfly (I am trying to figure this one out, breathing every second stroke I can pull harder, but less oxygen, breathing every stroke, I have to use my core and legs more).

Kick work on my back was hard. For the first 2 weeks after the shot, I get calf cramps easily, so it was no surprise that I had a couple of killer cramps that left me on the verge of drowning when kicking on my back. In any case, good to be back in the pool.

Also good proof of glycogen stores being totally topped up after 72 hours of no exercise and mainly lying around or sitting. For 2 hours of swimming, I did not need any nutrition or anything to drink. Body was well replenished. Normally at the end of a 2 hour swim with no food or drink (the only reason why there is none is because an 80 min swim turned into a 120 min swim just cause I had time), I am dying to quickly get to calories and liquids.

Been in Mexico for the past 3 days. No lap pool here, but a big two-level terraced curved pool (infinity edge between the two with a ~ 3 foot drop). I've been doing my morning swims in the lower level, along the curved wall. Guestimating, based on stroke count, about a 40 meter length (pretty much double the stroke count I'd do for 25 yards). Did some sets of 80's and 120's, but didn't have any sort of watch to pace so I just swam to a perceived effort and counted breaths for a rest interval. Did one short open water swim in the Pacific in "red flag" conditions. Survived, but swallowed a fair bit of salt water, LOL!

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"They're made of latex, not nitroglycerin"

I stole Mike Collins birthday set for this morning; 3000 yards
w/u: 300s/100k/100bk
4x75@1:15 (60%)
3x50@:50
6x25(1 breath)@:40
4x75@1:15 (70%)
3x50br@1:00
6x25br@:40
[remaining w/fins]
4x75@1:15 (80%)
3x50bk@1:00
6x25bk@:40
4x75@1:15 (90%)
3x50fl@1:00
6x25fl@:40
100 cool
It went great, a lot of fun, in fact.
Yesterday morning was spent in the cold ocean (51-53 degrees), and I was surprisingly comfortable. I bought a Huub demo wetsuit, Archimides 4:4, and hated it until I got the collar right. Not as warm as a DeSoto T1, but I'm starting to enjoy it. We got in 2236 yards. There were a few that did around 5000, with no wetsuit!
Saturday was the final WTRS (Winter Trail Race Series) run - a marathon on the rugged singletrack San Juan Trail. It wasn't quite a marathon at 25.2 miles. Plus, I missed a turn (not marked good enough for delirious minds at 19 miles), which turned out to be a shortcut by almost a mile, but some extra climbing missed, as well. When I realized I made the wrong turn, I was too far entrenched to turn back. Frustrated, I slowed down and did far more walking than I should have. I think the proper route and continued running, I would have been at least 10 minutes faster even though a mile longer. I got in 24.14 miles and 3593 feet of climbing in 5:28. A friend, who did it right got 25.03 and 3910 feet. I could have done a small loop to make it up, as I was feeling fairly good except for a hip flexor giving me fits, but I said screw it, I'm done. Turns out 8 of the 30 people running it made the same mistake. The GF did, too. She was about 10 minutes ahead of me, but being the honest person she is, she did an out-and-back to make up the mileage. We both got first in our divisions and we were in the elite club of 8 that did all 5 races - 12k, 18k, 21k, 30k & marathon.

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

Will post times on the virtual meet thread and I did video it w gopro... not sure if it turned out well

Back to fishthread:
Main set this am:
8x 100 (scy) on 1:20
50 ez on 1min
two rounds

I held 108s-109s on 100s and chose to do the 50s in the middle, and end, as the virtual meet.
So 50 fly 30.15
50 back 34.26

dave

Also posted up some times on the swim meet thread, but this was my swim today, best in a long time;

4x(5x100's) swim@1;40(1;23 to 1;17) IM kick@2;00(1;53 to 1;46) pull@1;30(1;12/12/11/10/09) IM kick@2;00(1;56 to 1;48)

4x50@1;00/100 easy@2;30 fly (32) breast(39) back (39) free(31) 200 dolphin kick

6x25's@;30 fly/free(fly's 15+/16/15+) 50 kick

3000SCY

first swim since Friday

2.3 mi run
575 yd swim just to get in
3.5 mi run w/ 2 mi @ 8:34 pace

---

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

today's excuse for short workout: gave blood yesterday
4.2 mi run 37 and change
625 yd swim, primary goal to do some breaststroke and make my hips move in the lateral plane

100 swim
50 kick
150 swim
50 kick
275 swim


Month total is a whopping 13,950 yards. whoops.

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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

Dr. Tigerchik wrote:

today's excuse for short workout: gave blood yesterday

The last time I gave blood, I went out on a bike ride the following day. On a hill climb, the horizon started tilting. I had to sit curbside for awhile, then limp back home.

Morning swim:
5x100 continuous as 100s/100k
800 IM kwf
200 pull
20x50@1:00 as 25 stroke/25 free IM order
300 pull
200 k/s cool


3000 sc yardages

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

Seems like a great week of swimming for you!

I bet you get to swim outside too...?
ugh

daved