Its been a really tough 5 weeks here in the Montgomery household. Everyone down with a version of Dan's cough from hell, and I have just recently tried to do some 20 minute swim workouts to try and bridge from my last good days, too not having too long to get back there. Got in 1300 today for my 20 minutes;

200swim@3;10--2;50
500pull@7;10-6;38
5x100p@1;30- 1;16 to 1;15
2x50 breast@1;00- 44's
1300SCY

3000 SCM this morning - everything felt smooth and awesome.

300 choice
6x50 descend 1-3,4-6 on 60s
8x25 all out on 60s
4x {
2x25 non-free 15s rest
50 non-free 20s rest
100 free, T pace 30s}
4x250 as {
100 pull/50 kick/100 T pace, 30s rest}
300 choice

Still with that cough? Jeeezus! My son's GF has been coughing for a month now - that deep-in-the-lungs cough. Meds haven't done a thing to help her. I'm doing ok though, just the aches and pains of aging and still trying to push it.

This AM - 3000 sc yardages
500s 7:11
1000IM kwf
10x100@1:45 alt IM/fr IM-1:24~1:21/fr-1:11~1:08
8x25@:30 br sprints
2x100k br/bk
100s cool

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

9 mi run
2500 yd swim

8 x 100 on 1:30
50 kick
6 x [100 fast on 1:40 + 100 easy] avg 1:12
50 kick
400 c/d free, back, kick, free by 100

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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

Goal this week - 6 swims

Swim no 2 this week with Masters was a doosey.

After a long warmup:
6x100 race no 2
50ez
6x100 race 2,4
50ez
6x100 race evens from block - that was throw up time but damn good fun!
Fastest 100 for me was 1:42(PB) but that is over a 15s improvement for me over the past 2 months so consistent swimming is working!

Happy swimming!

Freezing rain overnight and this morning so my work didn't open until 10:00. That let me get in a quick swim before that - 1750 SCM

200 choice
2x100 IM with 30s rest
4x 250 as (choice of stroke) {
2x25 all out with 30s rest (:13-:14)
2x50 fast with 30s rest (:30, :31)
100 steady with 30s rest (1:16-1:17)}


150 ez
50 all out - I just saw the 27 roll over to 28 on the clock so I'm calling it 28 flat.
150 CD

day off yesterday after flying across the country

7.6 mi run this morning + 1275 yd swim

500 w/u
50 kick
2 x [200 fast + 100 as 25k/50sw/25k] 2:26, 2:24
200 swim
25 kick c/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

Masters swim tonight but had a GREAT swim Saturday and an OK swim on Tuesday. Saturday I did 16x100 SCY in the main set on a generous 1:40 but on only 3 of them I came in over 1:20 (1:20.4, 1:20.1, 1:20.1) so just barely over 1:20. That was by far the best set of 16 I've ever done so really happy with where I'm at. Tuesday I again did 16x100 but came in between 1:19 and 1:22 so not quite as good.

Most of the year I only swam 2x/week so for the last couple months at 3x/wk I've seen some improvements. Hmmm, wonder what 4x/wk can do....

I missed too many swims in the past few days....I need to swim 25,000m over 6 swims to hit 100K for the month! That's what I get for slacking off.

One of last swims was the following,each block of time continuous:

1. 15 min warmup focus on feet 'palms up'
2. 10 min fins (25m kick on side, of dolphin or back, 25 m free sprint)
3. 10 min with Swim Kick Fix band (25 m sprint, 25 m catch up)...focus on hip rotation and keeping feet tight
4. 20 min 50m fly hard, 50 m free easy
5. 5 min cooldown

There is a big digital wall clock at the end of the lane, so I just went by time of day blocks of time.

That's some serious swimming, I'll be going over 30K tonight for the month which is a "good" month for me.

What's the Swim Kick Fix band? My weakness is my body position so I'm thinking some swimming with the feet tied might help.

I'm missing swims because I picked up some poison oak from my last trail race. Have to let that settle down for a while.

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

January has been fun so far with steady yardage. I impulsively decided to go a little longer this morning, 100 x 100 SCY. Workout broken into 10 sets of (4 on 1:50 sendoff, 3 on 1:45, 2 on 1:40 and 1 on 1:35). Nothing fast all of the reps were 1:25ish to 1:30ish pace. Amazingly I never got bored. Following the patern of changing sendoff times on the pace clock kept me focused on small segments of work and the whole workout flowed nicely. Before I knew it the wotkout was done.

Nice! You are putting in a lot of time in the pool, is that typical for you?

4200 SCM for me this morning

main set 7 x (100 IM, 2x50 kick, 100 build by 25, 100 fast)

Over the years I've had some swim focused blocks of training. At various times had a series of 2-10 weeks 25-30,000 yard weeks with biggest week ever being 50,000 yards about 10 years ago. When I'm doing balanced swim/bike/run training its more like 10-15,000 per week.

Right now I'm recovering from Achilles issues plus some other foot problems. Originally tried to just eliminate running while I healed, but the cycling was aggravating Achilles too. So the pool is my remaining outlet. It's a good thing that I enjoy swimming.

Sorry to hear about the Achilles thing. I'm somewhat in the same boat with a hip issue that has prevented me from running since late October and very minimal cycling. I'm not sure I have the dedication to put in as much time in the pool as you though! I've been happy enough with my 15-17,000 meter weeks. :)

I hope things clear up for you soon, I can see the light at the end of the tunnel for my issues.

Sorry you're ill :-(

7.5 mi run w/ 2 x 2 mi first set at 8:00, second set at 7:08
1700 yd swim

Felt SO GOOD to be in the pool as I hadn't swum since Thursday.

5 x 100 on 1:30
200 fast 2:32
2 x 100 on 1:30
50 kick on 1:30
200 fast 2:27
2 x 100 on 1:30
50 kick on 1:30
200 fast 2:24
25 kick
75 swim

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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

Saturday
Back in the ocean - 55 degree water - windy, therefore choppy and some moderate swells. Got in 2738 yards. 40 minutes

Sunday
Should have swam, but didn't. Followed not swimming with an exploration run in the Las Ramblas trails. Just 4.1 miles, but pretty darn hilly. I've got some pain below the knee, I think something like the tibia head and maybe a stress fracture, IDK, but backing way down on running even though I have trail racing every two weeks.

Monday
Pool swim - 3500 sc yardages
1000s 12:50
3x[100brk/200br] + 100 brk
4x125kwf alt strokes
5x100@1:20 1:08/:10/:09/:08/:09
5x100 s/k cool

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

sorry you seem to be hurt :-( top of the tibia would seem a strange place for a fracture. Wonder if it's a tendon issue? Try a foam roller - foam roll your glutes and quads. I hope it feels better soon.

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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

Swimming lots just not posting...

Did 4:50.81 400m IM last weekend, 1:00.22 100 m Fly not too long afterwards and 56.83 100m Free an hour after that. My IM needs some work to get that 40-44 National/Provincial record 4:45.7. Looking to drop Cdn records in the 4IM, 2Fly (2.12xx) and 1500 (16:53xx). I want the record in the 1Fly as well 57.49 is fast but not out of this world fast. I will probably do more sprint / speed endurance training in the fall for that. 2IM records are tough at 2:11xx (same guy as 4IM, he did 2:10 for 2Back in 2016 as 45-49). A lot of the Provincial records in this AG are also National records too ... :)

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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)

If you have time UBC just opened their new 10 Lane 50m last week...

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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)

Yesterday ...


200 swim
200 kick with fins
4x50 free/fins stong @ 60
4x50 IM drills
.16x50 @ 1:15 4/stroke IM order 4IM race pace
Fly 32, Back 33, Breast 39, Free 31
300 Pull easy
8x25 breaststroke @ 30
100 easy

Today...

5x100 @1.30 (under 1.15)
2x8x100 @ 1.25
Round 1 swim with fins (1.07)
Round 2 Pull (1.08)
10x50 @ 55 800 race pace (32)
100 easy
12x25 @ 30 1 easy 1 strong Fly (goal is stroke count of 7/25m)

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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)

Well, my next race may not happen because the highway leading to it got damaged from the rain. Looks like many weeks before it'll get fixed. So may not "have" to run for awhile.
Top of tibia does seem strange, but it's pain right in that bony knob below and to the outside of the knee. Not to either side, or above or below, but directly on the point. After I run, it's worse & climbing stairs is painful. Take time away from running and it settles down.

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

that really sounds tendon-related.

---

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

2800 SCM this morning - bunch of fast 50s but I had to cut it a bit short as my left calf kept locking up on me.

19 swims and 64,000 meters for the month - really happy with that.