This AM...

400 warmup
8x50 drill and swim
1x200 @3:00
3x100 @1:25
1x200 @3:00
3x100 @1:20 (ave: 1:11)

16x50 drill and swim (stroke)

1x100 @ 1:30 (1:04)
1x50 @ :50
1x100 @ 1:30 (1:05)
1x50 @ :50
100 warmdown

LCM pool today.

Yes, 50 miles for the year.

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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

Fri Feb 1st: Pressed for time, so it was a straight swim at lunch.
200 w/up
2000 hard. 32.02 (16.11/15.51), down from 34.23 in mid October
2200 LCM.

Feb 3rd:
AM 20k run, 1hr47
PM 1100 warm up
5x200 pull @ 3.30... 3.11/10/6/5/11
4x50 @ 60 - 45/44/45/43
200 w/down.
Didn't cramp!!
2600 LCM

I did a modified Halfspeed ladder today, because his way was too boring, even for me.
His way was harder, tbh.
1000 swim
3x300 swim descend
4x200 swim descend
700 pull
600 something or other, can't remember
500 pull
4x100 descend
4x75 kick, alternating fly and free
200 drill swim
4x25 fast

100 easy
12x25 IM order
100 easy
6000 yardages

I did the 300/200 set with Jason. We did intervals 3:45 and 2:45(have to give a little extra on 200s to put paddles back on). For the 50x100s band I think they all did 1:20... No buoys

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http://annabattiata.blogspot.com

I think you mean some have hit 200 miles for the year to date, right???

For SH and others, here are the top 10 in the USMS Fitness Log (FLOG). Yours truly is currently #8 but way behind #1, who's gone 228.84 miles in the first 33 days of 2013, or 6.93 mi/day = 12,200 yd/day on the average.

2013 Go The Distance Reports
All Participants by Distance Achieved (2,685 Swimmers)
Includes all swims recorded in participant's FLOGs through 2/2/13.
Name Age Club Miles
John Kuzmkowski M59 ALMT 228.84
Timothy J Martin M48 CTM 219.96
Lexie Kelly F27 OWSC 166.19
Karen Eldred F30 UNAT 135.45
Shirley A Loftus-Charley F62 VMST 123.64
Paula J Yankauskas F59 NEM 122.16
Robert E Young M56 UNAT 121.80
Eric Mulkey M58 GKMS 120.74
Harriet M Wall F71 MICH 116.82
Susan H Preston F51 STAN 115.16

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

SUN.03.FEB.2013

2 x 500 free on :15r, sw/pl
6 x [(4 x 100 kick IMO) + 100 IM sw + 200 free, alt sw/pl]
8 x 100 breast on :15r
200 back w/paddles on :15r
4 x 50 back w/o paddles on :15r
100 free easy

6500 SCY plus 4.1 mile run.

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

a slow start monday morning, missed most of the warmup. still a good eye-opener.

100 ez
500 k

6 x 100 @ 1:20 (made em all ~1:15 avg)
4 x 100 Indiana IM* @ 1:40
6 x 50 @ 50 odds build evens 25 uw/25 fast

6 x 100 p @ 1:25 (~1:12 avg)
4 x 100 Indiana IM @ 1:40
6 x 50 @ 50 odds build evens 25 uw/25 fast

100 ez

*Indiana IM = rotate first stroke in the IM but maintains IM order

3300 scy

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__________________________

Oh yeah!

back to the 40 min pre-work workout...

4x100 w/u fr/bk/br/fr
3x[100k/200IM/300fr]nonstop
200 s/k/cool

2400 sc yardages
arms are quite fatigued after this weekend - but it's a good feeling.

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

400 warmup
500 pull with no paddles
6x100 kick

5x100 @ 1:30
rest 1 min
4x100 @ 1:25
rest 1 min
3x100 @ 1:20
rest 1 min
2x100 @ 1:15
rest 1 min
1x100 @ 1:10

200 warmdown

See everyone! This is a prime example of how my workouts are a little weird IMO. I think 10x100 @1:20 would have been good. The set I did today was a bit of a waste. We had too much intermitent rest. We had some pretty tough intervals, but they were suddenly over. I like to go REAL fast or have a set with less rest that goes on a bit longer. 1x100 @ 1:10??? I hope my coach doesn't read this or I'm going to feel bad, and to be fair there are plenty of other swimmers who like this type of workout. For me, I need to work on endurance/aerobic stuff or speed. This seems to be something stuck in the middle.

Edit: Meh... I suppose I could have worked it harder too....

Agree with you - that's a bit bizarre and could be rewritten as:
4x100@1:30
1x100@2:30
3x100@1:25
1x100@2:25
2x100@1:20
1x100@2:20
1x100@1:15
1x100@2:15
1x100@ (infinity?)

Doesn't look nearly as hard now.

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

run: 8 mi run
swim: 3500 yds

2 x [500 sw + 200 kick]
4 x [300 sw + 50 kick] on 6:00 - 4:01, 3:50, 3:44, 3:46
100 kick
600 c/d


Pleased with the 300s :-)

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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 would like to be a consultant for TYR or Speedo. I am looking for a new suit and keep getting frustrated. No sooner do I find one I like and then they don't have it in my size... and they need some seriously better patterns in polyester... AAAA!

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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

Sunday evening in the 33.3 pool

Wu- SKIDS 200s
Ms- 12x66 band buoy, 16x66 free, 5x200 buoy @3:00, 6x100 @1:30, 6x33 all out side by side @1:00
Cd- mix
5000scy

Monday morning swim similar to my Saturday set
Wu- 200 finger tip, 50IM, 200fr, 50IM, 200 (100ra/100la), 50IM, 200 (10k/3stk), 50IM
Ms- 4 X (25, 50, 75, 100 @1:15) straight through. Send offs started easier and got harder.
1000 pull neg split
2 X (25, 50, 75, 100 @ 1:10 fins) " "
1000 buoy (200DPS/50k)
Cd
4900 scy

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https://twitter.com/mungub

4th Feb.
Repeated my 10x400 pull session from 3 weeks ago.
Ave time went down from 6.36 to 6.29.
I thought the 8th was the 9th, and blew pretty badly on the last...

4300 LCM.

Have you tried the Speedo Endurance suits??? They last me around 1.2 million yds.

MON.04.FEB.2013


2 x 500 free, sw/pl on :15r
4 x [(4 x 100 kick IMO) + 200 free pull +100 IM sw]
10 x 100 breast on :15r
200 back w/ paddles on :15r
4 x 50 back on :15r
3 x 200 IM on :15r
200 free pull easy

6000 SCY + 12-mi bike + 2-mi run.

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

No, but I have just worn through a TYR polyester suit that I got three years ago - at least a million yards. TYR sent me a bunch of free stuff once and I'm now pretty TYR loyal!

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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

450 WU, - 150 swim, 150 kick, 150pull

10 X 50 swim on a minute. Finishing around 39-41

50 kick

4 X 600 with 50 kick recovery between sets. Was averaging about 1:38/100y pace for these.

3700yds total. Long day for me.

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http://personalbestnation.blogspot.com/

PersonalBestNation@GMail.com

Today's swim: 3862m in open water. No wet suit, No skin. Pier to Honl Beach and back. water was cold though. We're down to 74F/23C right now.

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The difference between stupidity and genius is that genius has its limits. -- A fake Albert Einstein "quote"

(I have about 45 minutes to get the swim in)

2/5:

500 w/u
5x100 on 1:30
50 on 1:00
2x250 on 3:45 (3:01/00)
50 on 1:00
8x50 on :45 (all :35)
50 on 1:00
2x100 IM (ran out of time for the other two)

2500scy in ~37 minutes

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"Go yell at an M&M"

My first swim workout post. I started Master's Swim about a month ago and the length and intensity of my workouts has skyrocketed. Yesterday:

scy
Warmup:
300y swim
200y: 50 kick, 150 choice
100y: IM
300y: Pull, no paddles
2 x 100y: 25 back, 75 breast
100y: free

Main Sets:
16 x 25y: on :30 2x (4x descending free, 4 x stroke f/e/f/e)
4 x 250y: Pull, no paddles on 4:00
50 easy
12 x 100y free: 3 on 1:40, 1 easy :30 rest, 3 on 1:35, 1 easy :30 rest, 3 on 1:30, 1 easy.
12 x 50y free: 3 on :55, 1 easy :15 rest, 3 on :50, 1 easy :15 rest, 3 on :45, 1 easy

Cool down.

4450 yards +

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Ed O'Malley
www.VeloVetta.com
Founder of VeloVetta Cycling Shoes
Instagram • Facebook

500sw
4x150 100 kick/50 cruise
5x50@:50 :34-:41
5x100@1:40 avg 1:24
50 easy pull

1900scy

600 wu

5 x 100 fr @ 1:25 (~1:13)
12 x 50 str @ 0:50
10 x 75 build @ 1:20
4 x 200 @ 2:40 (made em but couldn't hold pace, 2:28, 2:30, 2:33, 2:35)

200 wd

3450 scy

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__________________________

Oh yeah!

Those big w/o's are finally getting to me:

6x50 various k/s w/u
10x50@:50 :30~:32
50k
20x25@:05RI IM order
50k
5x100@2:00 desc:05 all ~1:10
200 s/k cool

2100 sc yardages

It was supposed to be 10x100 which would take me down to a 1:15 interval. Probably could have made it, but ran out of time.

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

400 free loosen
300 IM k/d/s
200 kick
100 ez
4x100 @ 1:30 sprint 1st 25, rest ez
6x100 @ 1:20 hold best ave.
10x50 @ :45 pull, just make
Rest 1:00
4x100 @ 1:20 sprint 1st 50, rest ez
6x100 @ 1:20 best ave
10x50 @ :45 pull, just make
500 ez alt 50 kick, 50 swim


held under 1:05s on the 100s

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