The group doing band only (no buoy or paddles, just a band around the ankles) went on 1:25s I think.

My workout was on 3:45/2:45 (a little extra time after the 200s to throw paddles back on).

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Jason Pedersen
RunPd.com - Running as fast I can since '93
@jasonpedersen

You guys are studs (and studettes)!

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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

How many km per year do the top open water swimmers do??? Taking 20K/day x 6 days/wk = 120K/wk x 50 wk/yr = 6000K/yr or 3750 mi/yr. That's a phenomenal shoulder load!!!

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"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."

A good workout today.

Wu: 100ez, 5 x 100 fr/bk/fr/bk @ 1:40 (1:19 avg)

Main:
5 x 200 fr @ 2:50 (2:33 avg)
8 x 125 im + one length stroke @ 2:00 (took off 100)
5 x (4 x 50) build 3, last fast (blocks optional)
100 ez

Went fr push 30.0, fr blocks 28.0, br blocks (flooded goggles) 35.0, kick w board 39.9, br blocks 34.5

3600 scy

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__________________________

Oh yeah!

300 easy
4x50 drill

5x100 pull, band only on 1:30

10x150 odd:hard/easy/hard, even: easy/hard/easy, ~20s rest

6x75 same as the 150's, ~10s rest

3x50 drill
100 easy

3200scm

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Hmm, I would question the value in doing 50 100s with bands. Adaptation is going to take place at a certain point, and not necessarily desirable adaptation.

Still tough stuff, no doubt...

1000 WU (400sw, 300p, 200k, 100bk)
4x100@1:45 (25 fast, 50 fast, 75 fast, 100 fast)
6x100 50 kick/50 cruise

12x50 odd easy@1:00, even hard@:50 avg~:39
8x50@:55 cruise/strong avg~:42

2x50 easy
6x100p odd(band/buoy), even(band/buoy/paddles) Paddles seem much harder to use with a band, much more shoulder stress...lack of rotation from band??
4x25 hard dolphin kick on back
200 easy mix bk/br/bk/fr

4000scy

Nowhere near as epic as SwimRunTri, but darn good for me...

ladder
1000 12:44 1:16.4 pace - just started right in - no warm up
900 11:22 1:15.8 pace
100k
800 10:38 1:19.8 pace
100k
700 9:35 1:22.1 pace
100k
600 7:52 1:18.7 pace
100k
500 5:58 1:11.6 pace
100k
400 4:48 1:12 pace
100k
300 3:37 1:12.3 pace
100k
200 2:22 1:11 pace
100k
100 1:07
100k
400 s/k/cool

the plan was to go on 1:20 base, but I threw that out the window after the 900 and went into 100 br kicks in between, but essentially non-stop - just waiting for the clock hand to come to some convenient point to send off and be able to get the times (at the top).

6800 sc yardages

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

I'm fairly new to tris. Come from a running background but have become a decent, (mediocre by everyone's standards here) swimmer. I understand most of the swim, pull, kick, back, breast, etc... Lingo. But don't know it all. Can someone put together a key for us noobs? Also can some of you post some of your swim prs? Just curious which workouts and paces are yielding your current pr/fitness level.

I swim 3x per week. 2500-3500 yards and tested 1000 yards at 14:42. My goal is 13:30 by June, when ill be doing my first HIM.

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http://personalbestnation.blogspot.com/

PersonalBestNation@GMail.com

Kinda agree after today's swim,

500 wu
10 x 200p w/band (only), 1-5 @ 3:45, 5-10@ 4:00
2 x 200 @ 3:00
100 cd

Stuck doing pulls bc of injury so decided to use band (no bouy/paddles) for main sets. Felt some odd changes in stroke after taking off the band, no sure exactly what. I think it's better to adapt to fast swimming and the band is a lot slower for me, especially with open turns.

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some days you're the windshield some days the bug

http://www.mvm.org/workouts-glossary.php

http://www.swimsmooth.com/glossary.html

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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'm pretty interested to get into swimming for the first time. would you recommend that i just work on my freestyle form + swimming as many laps as i can for a few weeks/months before making structured workouts?

On the terms -- If you've got a question about a term just ask it. I can't even imagine what I'd put in a terms key anyway. Edit: or look at realAlbertan's post

On the swimming part... I actually do not recommend doing what I'm doing for triathlon. I am bridging swimming tris and swimming national level masters meets (short events). I also swim with a masters team geared towards ex-swimmers. I am convinced that this is not really the best for OW (open water) triathlon swims. I end up building speed that is, at best ,not needed and, at worst, actually working against a better threshold pace. I would mimic OptimalAdrian's workouts, but swim more often than he does if I were trying to really get tri-ready. Triathletes really do those Jason P type workouts (50x100). They never go that fast, but they never slow down. They do a lot. I swim with triathletes that I can destroy in the pool, but they keep up or beat me in OW miles.

Continuous swimming is crap training especially for newbies. No one teaches/coaches young swimmers to start this way. 25 s/50 s are the way to start. You will improve faster by using short repeats.

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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)

Very nice work!!!

SAT.02.FEB.2013

2 x 500 free on :15r, sw/pl
7 x [400 IM kick + 200 IM swim + 100 free pull]
10 x 100 breast on :15r
500 free pull
100 IM easy

7500 SCY plus 2 miles on TM.

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"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."

I hear what you are saying (especially for the newbies), but professional triathletes just don't swim train according to your principles. They don't train like standard swimmers IMO. Have you seen something different?

ITU guys swim more like regular swimmers. Besides even if long course pros like longer intervals I wouldnt recommend their philosophy to any new adult onset swimmer. Their first year should resemble what young swimmers do.

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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)

All that breast would leave my shins sore. Strange, I know.
Saturday swim:
Wu- 400fr, 4x25dr, 300kwf, 4x25bk, 200 pull, 4x25br, 100rev IM, 4x25 fast
Ms- 4 X (25@:30, 50@:45, 75@1:00, 100@1:10, 200 (stroke strong/fr mod) @3:10, 100 k fast, 100 easy)
R1-3 free, R 4 fins drop:05 interval. Was touch and go on 100s.

6x100 pull (start @1:35 and drop:05 off interval each time)
6x100 pull back up the ladder interval

5400 scy

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https://twitter.com/mungub

Another longish swim for me. But starting tomorrow - back to the workday 40 minute limit.
5x[200s/100k]@5:00 2:30/:27/:24/:24/:24
5x[100s/50k]@3:00 1:08/:06/:04/:02/:04
50k
5x100 various kicks
5x100@2:00 (25s/50k/25s) fr/br/bk/br/fr
5x100brokenIM (:05ri)
200 s/k cool

4000 sc yardages

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

Are you doing other training than swimming right now? Damn good workouts

2/3:

500 w/u
5x(200 on 2:45, 50 on 1:00, 100 on 1:20, 50 on 1:00)
2:27/27/24/24/24, 1:12/13/10/10/11

3000scy

(during the second set, I realized that my arm recovery was really slow, so I started pulling it through faster on the third set and
dropped :03/200 and :02/100. A good omen)

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"Go yell at an M&M"

No kidding steve, those are some nice long and quality swims. I did my mid week swim during the camp, and the cold moved to my lungs. Probably will be ok to get back in on monday. I'm looking at some of these guys workouts and getting really pumped. This is my bday month, so if all goes well and i can get a domestic, may try my birthday set towards the end of the month. So lots of long pulling for me, with some good fast ones to make it seem like 1;12's are easy..

Can you believe that set that one guy did, and i think he is 35+ too!! 17500LCM is no joke, not sure if olympic swimmers do that anymore in one workout. That is like a two workout total for a distance guy..

Not this weekend. I'm pre-burning calories for superbowl chili, chips and beer.

I've spent too much time swimming and been ignoring my cycling and running a bit much. I have an excuse for running - my back hates it. But I've got to get my cycling back. Friday, I did a 13 mile loop at lunch time and I was 2 mph slower than normal, So, starting soon, I will skip a couple morning swims each week to ride my bike to work and swim in the slosh bucket pool at work during lunch. Days that I morning swim, I will run at lunch. Currently to appease my back I've been treadmilling it - a typical 20 min session is 1/2 mile starting at 10:00 pace and bringing it down to 9:00. Then do 1/4 intervals - 4x[1 fast/1 recovery] the recovery is at 10:00 pace and the fast starts at 7:00 and so far I've gotten it down to 6:44. I need to incorporate some long runs, but again, it messes my back up. I'll get some long weekend rides in here and there, too - 40 miles on up.

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

Good work, HS!

Total rest day yesterday.
13.1 mi run + 4500 yds today.

500 w/u
100 kick
2 x 400 fastish (1:17 pace)
100 kick
20 x 100 on 1:30 -- hypoglycemic - some 1:20s, some 1:15s, some 1:17s. All over the place :-) avg 1:17s.
800 yds general goofing off (some sidestroke and doggy paddle in there!)

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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

Some of the people on the USMS log have already hit 200 miles for the month. They must be doing your type of sets :P I wish there were links from names to logs as I'm truly curious how much these people are swimming. Sometimes I think they accidentally put an extra zero in or something.

I hit my 50 mile milestone today!

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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

Maybe. I guess its a "shades of grey" kind of issue. Everyone probably does some distance and some faster stuff. I'm just thinking the tri folks -- like you -- stay on the distance end of the spectrum.

Anybody hitting 200 miles for February is lying. I assume your 50 mile milestone is for the year?