today. 4 X 500 easy. I was just thinking about my last hard swim session in September and I am soooo far off. Damn.

10 X 300 on the 4:00
10 X 200 on the 2:45
10 X 100 on the 1:30
10 X 50 on the :40
SCY

This morning's practice was long & steady-state with decreasing rest. I LOVED this workout. Will have to try it again in a couple months to see if we can drop the pace and intervals a bit. I'll say that 5500+ before 7:30am is an interesting way to wake up.

500 WU
500 Swim/Fins (15yd streamline ea. wall)

16x25 on :30 Fins (odd - sprint, hold :13, even - recover)

4x100 on 1:30 (hold 1:15)
100 recover
4x200 on 2:55 (hold at/under 1:18)
100 recover
3x300 on 4:15 (hold under 1:20)
100 recover
2x400 on 5:30 (hold under 1:20)
100 recover
1x500 on 6:30 (MAKE IT)

500 cool down

TOTAL: 5700 SCY, 1:44:10, 974 cal burned, avg HR 140 (reference: my high intensity swims avg around 160, I run a little high @ effort but rest fairly low)

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AW

Speed session today

1900m fs

16x50m
4 - drill
4 - breath 5
4 - fist
4 - 25 sprint/easy

100m easy

Main Set
4x100m on 1:50 - 1:15/16
3x100m on 2 - 1:10-11
2x100m on 2 - 1:03-4
100m on 3 - 61/60
Repeat


2000m fs on 26:15

200m easy

7,000 LCM

Ah, perfect, a 7000 LCM SPEED SESSION...VERY few tri-guys could do this workout. You must be leading or very close to leading the swim in every tri you do:)

TUES.05.FEB.2013

2 x 500 free, sw/pl on :15r
6 x [(4 x 100 kick IMO) + 200 IM + 100 free sw/pl] on :15r/100
6 x 100 breast on :15r
200 free easy

6000 SCY + 17 mi bike + 3.75 mi run.

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

Where do you swim? You are Aussie, right?

the swim is the easy part, the bike.... blah that's tougher...

you do the bike and run pre swim? I try to get a 6km run to the pool most days, great way to warm up.

200 swim
3x (50 kick/100 swim) 0:10 rest
1:00 rest

3x (3x50 on 40 + 100 easy on 2:00) (35-37-39, 36-37-38, 36-37-38)
5x200 pull descend on 3:00 (2:50,47,45,42.5,38)

100 easy

2500SCM

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Not the most exciting workout but it gets the job done.

W/U:
2x
- 100 Free
- 150 Drill
- 100 Stroke
- 150 Drill
- 100 Free

M/S:
6x400 Free Z2 (:20 R.I.)

C/D:
400 Easy Choice w/ 100 Drill, 100 Stroke

4000 Yards

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http://www.marcusstromberg.com

200sw, 200k, 200p
4x50 fist/fast
3x200 100 kick/100 cruise

32x50 odd easy@1:00, even hard@:45 (avg~:38, descended to :35-:36)

100 easy bk/br
4x50@1:00 band only ~:47
2x200 (1-band/buoy, 2-band/buoy/paddles)
100 easy mix

3800scy

another band workout, ankle noticibly better, but still can't kick much, open turns on everything & pathetically weak push from wall

500 wu, right into
20 x 100 band @ :12r (~1:40-:45 for most, couple at :50)
2 x 100 cd
scy

figure out some tips for more efficient band swimming (I'll see if this translates to faster regular swimming once the ankle is back to normal),
- wider entry and pull helps keep the wash from hitting band
- EVF a must, band is really good at enforcing this
- emphasize a strong finish on back end of stroke "the push"
- relax the legs and scull a bit with your toes in synch with pull, sort of a super-mini kick to help initiate a tiny bit of rotation - hard to describe, starting feeling this after ~14 x 100

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------------------------------------------------------------
some days you're the windshield some days the bug

I'm all for the wider entry and pull.. been doing that with a bit less reach and higher turnover. Seems to work for me.

This AM: (not really pushed all that hard)
4x100 w/u br/bk/fr/k
ladder@1:30 base
100 1:12
200 2:26
300 3:50
400 5:04
500 ???
4x100 s/k cool

2300 sc yardages

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

Sometimes i bike and/or run before I swim but I really prefer to swim first. I tend to get cramps in my calves if I've done much leg work pre-swim.

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

Been putting in a good amount of meterage in prep for IM Los Cabos.. Seem to be really hitting my stride here.

500 kick/swim

2x300
2x100
8x50

9x (200, 100)

200 c/d

4600 scm before work..

jake

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Get outside!

yesterday - 8 mi run, 50 min yoga, 45 min stairmaster
today - 8 mi run with some speed, 2100 yd swim. Very hypoglycemic in the swim so easy

500 w/u
100 kick
5 x 100 on 1:40
5 x 200 odds kick evens swim

---

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

Yesterday evening:

Wu- 600fr, 400 pull w/ band, 400 (k,r,l,s)
12x66 (odds: F!/ez, evens: dr/build)
Ms- 400pp, 4x100 buoy, 2x200pp, 12x33 band only
200 easy, 200kwf, 200 (fr/stroke)
4400scy

This morning wasn't too pretty
Wu- 400fr, 200IM (ra/la), 400 pull
Ms-
4 x 100 @ 1:20, 4x25 @ :40 IM order fast
4x100, 8x25
4x100, 12x25
4x100, 16x25
16x75 fins (1-4 fr/bk/br, 5-8 kick, 9-12 bk/br/fr, 13-16 kick
4900 scy

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https://twitter.com/mungub

Tuesday:


300 WU
5 x 75 ez/hard/drill by 25
Lots of vertical kicking
4 x 100 @ 1:20 1:11 - 1:19
3 X (150IM - no free, 6 x 25 fr @ :30)
3 x 100 @ 1:25 Desc 1:20 -- 1:14
300 pull

2575 + the kicking

Sunday was 1600m total as
800m mixed s/kk/pull warm up
400m hard (5:58)
200m hard (2:55)
200m cool cown

Tuesday was 2800m total as
1000m mixed s/kk/pull Warm up
4 x (3x100m free at 1:50, 50m non-free)
2 x 100m pull
200m IM cool down

Wednesday (today) was 2600 scy
1000 mixed s/kk/pull warm up
2 x (3 x 200 @ 3:15, 50 non-free) (200's were between 2:38-2:42)
4 x 50 pull @ 50s
100 IM cool down

Now if I could just swim those 200 interval times in meters...

600 WU
6x200 :30 RBI
10x100 :20 RBI
450 WD

big for me, small for some you.

3300 M LC yesterday
4200 M LC today - Matt Biondi leading the lane both days (yes, that Matt Biondi)
- yesterday was a blur. Today the main set was 6x150s, 5x200s on 3min, 10x100s on 1:30? 2x400s pull

Warm up
2000m fs
Time - 27mins

Drill set
3 sets of
50m kick - 50 swim - 100m drill - 100m swim
8x50m desc 1-4 on 60

Main set
800m fs on 11:30
Time - 10:20
2x400m on 6
1 fs - 5:15
1 bk-fs

Long set
2000m fs on 27
Time - 26:00
2000m fs on 26
Time - 25:28
100m easy

9,000 LCM

Um... I feel like I am following Jimi Hendrix at Woodstock, but here goes.

Lunchtime swim.
20x100 @ 1.45. No warm up.
13 swim / 7 pull

1.37 down to 1.27 for swims, 1.32-1.31 pull.

200 w/down

2200 LCM

Slowly gettin' faster....

Repeated last Wednesday's workout. Even my splits were the same.

I didn't eat breakfast this AM, so at least I did the same under a little tougher conditions.

Maybe need to eat more???

Wed.06.Feb.2013

2 x 500 free, sw/pl on :15r
6 x [(4 x 100 kick IMO) + 200 IM sw + 100 free pl]
4 x 200 swim IMO on :20r

6000 SCY plus 11-mi bike, rest from run.

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

I'm sending you a gel.

This AM (easy also):
3x100 br/k/fr w/u
4x[25fl/50bk/75br/100fr]@:05RI
100k
10x50@:50 fist/open
200 s/k/cool

2100 sc yardages

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

awww you're sweet.
better today. Arms have been a bit heavy/stiff all week. I think the yardage/speed is catching up to me - though M I swam some fastest workout times in awhile. Yesterday/today, sort of stiff.

8.5 mi run with some speed
4000 yds

4 x [200 s + 50k] w.u
4 x 100 on 1:45
4 x 100 on 1:35
5 x 400 on 6:30 desc 5:30 to 5:15
200 c/d

rotator cuff exercises with baby weights

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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