Today,


500 warmup
600 straight
300 alt kick and drill
6 x 100 @ 1:25
300 alt kick and drill
600 straight
200 warmdown

3100 lcm

300 choice
6x50 descend 1-3, 4-6 on 60s
300 long and strong with 30s rest
6x300 with 20s rest as:
odds - 50 fast, 200 T pace, 50 fast
evens - descend by 100
300 choice
50 all out
50 ez


3100 SCM


300s were all in the 3:55-3:57 range. Managed to do a 28.xx for the 50 all out, I was hoping to just get it under 30 so I'll take it!

My 40 minute morning:
500s 6:20
5x100 various kicks
[200/150/100/50/50/100/150/200]
2:27/1:48/1:11/:34/:32/1:07/1:46/2:20
200 cool

2200 sc yardages

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

500 warmup
200 kick
10 x 50 @ :50
4 x 150 @ 2:15 -- breathing by 50 (3,5,&7)
5 x 125 @ 2:00 -- every nth length hard until the final one and that one was all hard
4 x 100 @ 1:15 -- just make them
200 warmdown

3000 scm

Monday morning, 5AM the day after a race:
500ez
Fins on 500 50dr/50stroke
2x200pull on 3:00
100pull/paddles on 3:00
400pull on 6:00
200pull/paddles on 3:00
(Repeat that)
Then another round of 2x200 pull and 200paddles on 3:00
2x50 hard kick
4x25 burst
100ez
4300scy

Felt stiff today so I swam to loosen up. Also, I'm bitter about yesterday's swim ;) I will lift later today.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

8.5 mi run
2200 yd swim

5 x 100 on 1:30
5 x 200 on 3:00
7 x 100 as kick, fast, easy, fast, kick, easy, easy

Did.Not.Want.To.Get.Out. Shame I have to show up at work

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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

Psych sheets are out for Nationals. http://www.cmsc2015.com/...015%20v3_english.pdf

Imma gettin thumped...

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Getting back into the swing of the swim things this week. Still no call yet from my doc on the result of the utrasound.

SCY 3000

w/u
300 descending x 100
2 x 100 paddles
m/s
All with core shorts
400,300,200,100
100,200,300,400
w/d
500 easy

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

I am shaved after a race from yesterday. Swam fast because of it:

Monday is my sprint day. I typically do some fast 50's but I mixed it up today for fun:

1100 warm up

50 kick down / swim back on :50
25 Fly on :30

Repeated 8 times. Went :38/:39 on the 50s and :17 on the fly.

100 warm down.

1800...

Taperish, fairly easy practice.

Set 1
3x25 fast
75 ez
2x25 fast
100 Ez
2x25 fast
100 ez

Set 2
4x50@50 800 pace (35's)
300 ez
4x50 @ 1:10 - 200 pace (31, 31,30,31)
300 ez

Total 2500m

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Aerobic Monday - 6,000 scy total

1,000 wu various
40x50 cruise pace @ :45 (:34-5)
100 IM @ 2:00
20x100 paddles cruise pace @ 1:20 (1:08-9)
16x50 kick w/ fins @ :45 every 4th fast (:28-30)
100 cd

Imma gettin thumped...

Don't you mean pumped?

Nope. Thumped. There be some fast dudes going to Nats.

I am pumped as well, but mostly because it's a nice vacation to Montreal. I'm going to try and get to Schwartz's for a smoked meat sandwich, which I haven't had in at least 10 years. Hit a few bars after swimming is done for the day, should be fun.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Can Americans go to Canadian Nats?

4850scm Swim
2x(300 swim, 20x 25 fly on :30)
16x 50 band pull on :45
75 ez
50 fast off the blocks :29.xx
25 ez
20x 100 on 1:50 5 hard 1 ez, 4 hard 1 ez, 3 hard 1 ez, 1 hard 1 ez
Averaged around 1:10-1:11 for the hard 100s
300 pull breath 3-5-7 by 50;s

Track workout
15 wu
8x 400 @ 5k pace with 200 jog on a 400m grass loop
held about 3:30 per km
10x kenyan crosses holding 3:00 per km for the crosses
15 cd

Schwartz's is good. If you happen to be on Crescent St and want an awesome burger there is a place called Burger Bar - it's my "must go" place when I'm there now.

Yup. I didn't notice anyone who is obviously American on the psych sheets for this year, but last year when Nats were in Windsor, Ontario a few guys from Michigan (including Christian Vanderkaay) hopped across the border. They haven't picked a host for 2016 yet (my guess is that Nationals will be out West next year)

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Swam 7x1000 scm + 100m = 7100m to get ready for the Great Chesapeake Bay Swim. At least it was a gorgeous day outside. I wore a speedo and apparently got a wedgie and missed some spots with sunscreen, so I have a sunburned ass for the first time in my life.

That just reminded me of high school swim team. Not sunburn, but day after day of swimming in sun, you get that speedo tan. But our suits were green and white stripes. The sun could penetrate the white, so we had striped tanned butts.

Just another morning in the overheated chlorine bucket:

1050s 13:34 - yep, one lap too many
9x100 hybrid nonstop as 25k/50s/25k br/bk|fr/br|bk/fr
100 in 1:04
200 s/k cool

2250 sc yardages

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

3 mi bike to work, 8.5 mi run, 3000 yd swim

4 x 125 kick the last length of each w/u
3 x 500 on 8:00 desc 6:47, 6:27, 6:19
8 x 125 kick the last length of each c/d

---

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

And this is why I'm crap in the pool currently. Yesterday:

500 ez @ 6:45
10x50 on :45 (33-36)
200 ez @ 2:45

1200 scy. Gotta find more time. 20 min swim sessions don't seem to be as useful as 20 min runs.

Probably still better than me! But, I'm working on it..

Morning 5/5
500ez
fins on 5x100 odds kick evens drill
fins off
Main Set
40x50 on :50 16 every 4th fast etc etc
Fast was :34ish, cruise was :40, mixed in some pulling for the second half of each round
2x50 hard kick
2x50 overkick with paddles
100ez
3300scy

Then went to school, then came home and did 75mins on the trainer while studying AP stats, then did a 20min/3mile easy brick run, then some PT. Busy day!

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

the countdown swim. Swim as many FULL lengths as you can ( of any stroke ). Then wait for the next "go" . Once you can no longer make the interval at the previous yardage, you go 25 SCY shorter.

2:05
2:00
1:55
1:50
1:45
1:40
1:35
1:30
1:25
1:20
1:15
1:10

Be tough of be a slacker. How deep will you go into the pain cave? It is your choice.

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Such a Bad Runner

Can you explain how that works a bit more? I'm probably being dense but I don't get it.

Did a set like that back in school - for example start with 200 @ 2:05, 200 @ 2:00, miss the 200 @ 1:55 so then do 175 @ 1:55, 175 @ 1:50, etc. Whatever version, it's always horrific.

Shorter swim before Tuesday track workout:
1,000 wu various
3x(6x50 fast @ :50 + 4x100 pull @ 1:15 + 2x50 ez @ 1:00). 30-31s on the 50s, 1:05s on the 100s.
3,400 scy total