Yesterday 4000 SCM
6 x (
4x25 all out
100 IM
200 T pace)

Today 3000 SCM
8 x (
100 fast
50 kick
100 non free)

Saturday was a 1 line set...

50x50

10 fr @ 45 / 35
10 fr/fins @45 / 33
30 fr @ 55 / 32

2500m

Yesterday

200 easy swim
2x100 kick/fins @ 2:00
4x25 @ 25 3F/1E

2x 10x75 @ 1:10 / 49 (1:06/100)
100 easy

8x50 @ 60 / 30.5-31.0
100 easy

2700m

75s are 1500 race pace (+ turn time)
50s are goal pace for 400 (+ turn time)

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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 got up too late to hit the ocean, so over to the pool for 3000 yards
500 6:56
5x100k all strokes
10x50@1:00 alt br/fr
10x50@1:00 pull alt scull/fr
5x100@2:00 IM ~1:21~1:23
5x100 s/k cool

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

10 mi run, 1600 yd swim

500 w/u
50 kick
5 x 100 on 1:30
50 kick
2 x 200 on 3:00
100 kick

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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

They close the ocean?

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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 just 2 miles from the ocean – I can hear the surf at night, sometimes quite loudly! But, Shaw's Cove is a 20 minute drive. The pool is less than 10 minutes away. Today, I was even late to the pool and I still got my own lane! Love that!

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

"50m fly-50m free continuous swim (so basically 10x100m no rest, half fly hard half free recovery). "

ok that's an interesting idea.. I need to try that.

last week, scy,
500 tempo 7:30
6x100IM 1:41-1:43s
100 hard 1:10
5x50 33-35s
300 wd

this week, wu and wd with 33x50 on 1min, first and last 50 taken hard, 28s and 33s, the rest 35-6s. Thoroughly trashed by the 33rd..

swim faster than usual this time of year, two months or more of regular weight workouts really seems to make a difference.

I am thinking of trying a 1K "TT" at the end of the month that alternates 50m fly and 50m free. I am unsure how to pace this for "optimal time". What I did yesterday was basically hammering the fly, and they doing the wet noodle routine for 10 m during the free before I got back up to a decent free pace for the next 40 meters. But if I were to take a touch off the fly hammering and just do that steady, the entire 1K would likely be a lot faster. Maybe tomorrow, I'll start with a 400m TT (doing 50/50) and report back. This should give me an idea of how I could pace the 1K...whatever it takes to mix it up and keep things motivating. I could be the world champion (of 1 athlete) in this event!

the wet noodle is slang for the speed that a noodle would move along with if floating down the pool with no propulsion...basically what your body feels like when hypoxic!

Two things - not a whole lot show up at 6 AM & I'm the last one anyone there chooses to swim with mostly because my wake pushes them into the lane lines. I'm perfectly happy to share but rarely asked.

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

I'm glad you had some 'alone' time in your lane. I had to share this AM, but it was with my GF. She says she doesn't mind my sudden water displacements as I swim by. She's a decent open water swimmer, so pretty much used to that sort of thing.

500s 6:10
5x100 various kicks
400IM
100s ez
5x200 kwf all strokes
500s 6:02
10x50 25 br hard/25fr ez
300 s/k cool

3800 sc yardages

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

2550 SCY this morning

w/u
200 b-3
m/s
4 x 75 K/FT/DPS x 25
25,50,75,100,100,75,50,25 @ cruise
6 x 75 w/Buoy & band
4 x 100 descending
500 race pace, form didn't feel good
w/d
200 b x 25


Planning 30 minutes on the rollers this afternoon

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

1700 SCM Lunch swim
200 ez
12x25 fast
6x50 descend 1-3, 4-6
3x100 fast
300 T pace
200 ez

8.5 mi run, 2500 yd swim

5 x 100 on 1:30, extra :30 after the last one
200 fast 2:33
5 x 100 on 1:30, extra :30 after the last one
3 x 200 fast on 4:00 (2:31, 2:29, 2:29)
5 x 100 on 1:30, extra :30 after the last one
100 kick
100 back

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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

OK OK....I tried the 400m free TT as alternating 50 fly - 50 free. I figured that I could break 7 minutes which would be 1:45 per 100m. I figured this would be fairly easy, but I was wrong. The first 50m fly was easy enough and I debated taking the 50m free hard, or steady....I opted for steady....the second 50m fly I felt like I was rocking it and pushed the free....only to see that my time at the mid point was 3:30. Yikes....now I though that 7 min would be hard to break at the effort was creeping up. On my third 300m, during the final 15m I had to pass a breastroke guy while doing fly...I really had to dig deep to do this cleanly, but the lactate was building. During the next 50m free, I needed to "recovery" before the last 50m fly leg. During this leg, I think I lost "all my time" as my push offs were getting like a wet noodle. Final 50m free, I needed to do in 40 seconds to break 7 min and my cardio just went on strike and it took me 46 seconds, ending the thing at 7:06.

RealAB, can you try this and post a proper time from a real swimmer?

AnnaS...you achieved the holy grail of public swimming....the personal lane which largely is like a mirage in a desert.

So...I think before I try to the 50/50 1K TT doing fly and free alternating, I am going first focus on breaking 7 minutes for the 400m. I loved this TT though. I am currently world champion of this stupid event....as a minimum world champion in my own event of one person.....anyone else want to give it a try in March?

By the way this was SCM. My turns suck so bad that I feel I can break 7 min at LCM as my times LCM are always better.

I'd like to say I want to try your 50 fly/50 free 400 TT but it sounds downright horrible.

4000 SCM this morning with a main set of
8 x (
100 IM
50 ez
200 T pace
50 ez)

Oh and at 5:30am at a pool in PEI I often get a lane to myself. :)

Yes, I agree the more you work the legs, the easier on arms, however, I think the easiest on the arms and legs is when you really actively work the core so that when you "enter" the water you are "diving" in vs doing a belly flop:

here is the best visual I can pull off the internet:



The method to my madness is not so much that doing fly is useful for triathlon. It's because I can't do it without actively using my core, which is what I have been trying to strengthen and rehab since last year's disc/nerve injury, and I have to control my bad leg while actively engaging my core (as you can see from this picture....clearly not me).

Your training day sounds awesome. You should be ready to Roth if it was this weekend. I always said that when you can crank out a hard 4.5 hour training day, you're ready for an IM....just dial back the intensity and fuel and pace.

Yesterday morning starting just after 8 am, swam 100 x 100 on 1:45 sendoff with odd reps starting out with a half pool sprint then transitioning to steady pace even reps easy.

PM swim 8 x 500 on 7:45 sendoff steady effort

This morning 100 x 100 on 1:40 sendoff all steady finishing before 8 am.

Overall 24,000 yards in a little less than 24 hours.

Oh my.

I don't think my shoulders would be functional!

Epic! Good job.

NOVA Masters has an annual Triple Challenge with the final being 100x100 (scy) on 1:20. The actual rule is 100 repeats on the 1:20 and go a distance or pattern you can maintain the send-off with your lane mates. I was lucky enough to split the lane, so we didn't have to agree on a pattern. I went as long as I could and got 33 100s done before I started dropping some 75s in there - about every 4th repeat.

Today wasn't nearly as epic:
inverted pyramid: (on :45 base)
200/150/100/50/50/100/150/200 [2:31/1:49/1:11/:36/:34/:1:10/1:46/2:21]
5x200 kwf all strokes
5x100IM w/50ez between
200 s/p cool


3000 sc yardages

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