forgive the novice question and I hope this is the right thread. when someone is at a 1:30 pace, is that assuming it's over a certain distance at a certain effort? I assume it doesn't mean all out for 100m, so probably more along the lines of an average pace for 1500-2000m?

---

the world's still turning? >>>>>>> the world's still turning

Well done!

8 mi run, 1800 yd swim

main set 4 x [100 stroke + 100 free + 100 kick]

---

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'm really a novice as well, relative to the folks here!

When someone is swimming on a 1:30 base interval, that includes rest. So if I do 10x100 on 1:30, and I swim 1:15 for each repeat, then I get :15 rest each time. Or, if I do 15x200 on 3:00 and I swim each 200 in 2:40, I get :20 rest each time.

I'm not sure if there's a rule of thumb for choosing an interval in terms of what distance you could hold that pace for. I could swim 1:30 pace all day, with a pretty small amount fatigue, so that's the interval I use for distance sets. I use a slower interval for speed work and a faster interval for ambitious distance sets.

---

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

Wow, nice!
If I did a 100m fly, well, it wouldn't be 100m. They'd have to drag my limp body out of the pool, probably before 75 was done. I'm 10:14 scm 800. Your time is smoking!

No swim today because a lifeguard didn't show up in time. They can't open the pool unless two guards are there.
I did get in a solid, short bike ride at lunch, though.

---

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

Great swims Jason!

This morning was:
300 choice
6x50 descend 1-3, 4-6 on 60s
2x200 pull
20x100 with 5s rest as
1-5 ez
6-10 moderate
11-18 threshold
19-20 fast
300 choice

3300 SCM


Did the first 5 on 1:30 coming in 1:22-1:23, then 5 on 1:25 coming in 1:19. Last 10 were on 1:20 coming in on 1:15 (couple of 1:16s). Last two were 1:12s. I don't remember the last time I did 10x100 on 1:20 so it felt good to pull that off.

I wasn't in any kind of hurry this morning but for some odd reason decided to skip a warm up/down and hit the gas.

3000 SCY

2 x 400 buoy descending
3 x 300 1 @ 400 pace, 2-3 descending
4 x 200 1-2 @ 300 pace, 3-4 descending
5 x 100 1-3 @ 200 pace, 4-5 descending.

---

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

Yay, we had enough guards this AM!

1000s 12:58
5x100 various kicks
9x100[bk/br@2:00&fr@1:30]
100 cool

2500 sc yardages

---

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

8 mi run, 1800 yd very easy 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

This AM: 10x400 on 6:00. Felt alright.

My right shoulder has developed a slightly painful snapping/popping sensation in the front. Anybody got any tips on shoulder issues? I'm also going to check out my form, I think my recovery on the right is not good and is stressing the joint. It's a straight arm recovery, and I don't rotate well to that side to begin with. I'll have to work on that!

---

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

Mine does that on the left side. I have to keep the recovery pretty wide, watch that I don't lift my elbow too high.

Watch how much pull and paddle work you are doing too. It gets worse with too many pull sets.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

That makes sense. I'll work on rotating, less pull sets, and hope for the best! Thanks for the input.

---

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

Everyone is different, but I've noticed that for me and some others, two stroke flaws will lead to shoulder pain & clicking, especially when using paddles too much.
1. Crossing over the midline during any part of the stroke, especially the catch.
2. Hands enter the water thumb-side first, which puts more stress on the rotator cuff, instead of a flatter hand position.

Using paddles with faulty technique can make things worse really quickly, though when used carefully paddles can help correct these flaws. For me personally, the Finis 'Freestyler' paddles (yellow ones with the fin on the bottom) reinforce a flatter hand entry and make it virtually impossible to cross the midline.

Also make sure you're properly warming up the little stabilizer muscles around the rotator cuff before you get in. I learned a good one from some Olympic Trials-level guys just a few weeks ago: hold a tennis ball against a wall straight in front of you and roll around in different directions. Simple but pretty effective.

Tough IM set today.

800 warmup
8x25 IM order @ :30

100 free @ 1:20 (1:10)
200 alt 100 IM/100 free @ 2:40 (2:28)
300 free @ 4:00 (3:26)
400 alt 100 IM/100 free @ 5:20 (4:58)
500 free @ 6:40 (5:45)
600 alt 100 IM/100 free @ 8:00 (7:28)
600 kick w/ fins @ 8:00 (7:15)
500 free @ 6:40 (5:40)
400 alt 100 IM/100 free @ 5:20 (5:02)
300 free @ 4:00 (3:24)
200 alt 100 IM/100 free @ 2:40 (2:25)
100 free @ 1:20 (1:03)
200 ez
5400 scy total, demolished afterward.

Thanks for the tips! I'll improve my form and try using the ball!

---

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

That tennis ball exercise is a good one. Google for other internal/external shoulder rotation exercises. I like to do them with a resistance band. DO NOT DO THEM WITH A WEIGHT OVER ONE OR TWO POUNDS.

Is the side that hurts the one you sleep on? When I have shoulder issues (and for me it's the R one that gets cranky sometimes), sleeping on my right side makes it worse.

I have also found that a wide recovery helps prevent it - and the other thing for me, which is somewhat counter-intuitive, is the harder I swim, the less my shoulders hurt (in a bad way). If I swim too slowly/easily, my form breaks down. So you probably have some threshold of "too slow" at which your form changes.

Anyway, 4000 yards + 1 hr on the trainer + 3 mi bike to work

4 x [100 swim/50 drill] w/u
4 x 75 fr/bk/fr on 1:20
400 on 6:00 (4:58)
2 x 300 on 4:30 (3:42, 3:38)
4 x 200 on 3:00 easy/fast (2:25s)
4 x 100 on 1:30 easy/fast (1:10, 1:13)
6 x [100 swim/50 drill]
200 kick 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

I'll start doing the rotation exercises!

I'll check if it feels better or worse at higher speeds. The idea of form breaking down makes total sense. I'm planning on switching to a sprinter-type training program soon, since higher volume doesn't seem to be in the cards when I fit in the bike and run as well. Hopefully the reduced volume but overall intensity increase will help me improve my form since I won't be doing much slow swimming.

I took today out of the pool to focus on doing some shoulder PT, and I also did some good running and biking:

AM Run before school: easy 4mi + some hill sprints for 4.5mi total
PM Bike after school: 2hrs on the trainer with 2x20' big gear hill climb simulations

Aaaaand lots and lots of PT, for my shoulder and the ones I've been doing anyways for my hips.

Back to the pool tomorrow to figure this out!

---

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

Nothing on me hurts at the moment, but I did not swim today. Just didn't feel like it... so there!

I did go in the gym at lunch and w/u on treadmill for a mile, then stationary bike intervals. Followed that with my core routines my PT taught me.

---

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

Back in the water today - did some extensive warming up of the shoulders beforehand and felt decent! Also worked on avoiding thumb-first entry, which I was definitely doing before. That helped alleviate some stress as well.

400/400/200/100 spks
Fins on 5x100 various drills
Fins off 10x50 stroke Alt drill and swim
32x50 on :50 3 fast/1 easy, held :34s on fast
4x100 easy pull cooldown on 1:40
4100scy

Going to do some lifting, shoulder PT, and maybe some riding later!

---

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

3300 yards or so at master's practice. Snuck back under 1:05 for a fast 100 free for the first time in a while. The rest was not very memorable, but happy to be sneaking back towards the big double-O.

Yay, my Friday off and made a solid workout day out of withy sister. We biked much of the Orange County Triathlon bike course - turned around due to rain - 18 miles. Followed that immediately with a 6 mile run on the Tri course, which is a super tough, hilly route. Got home and did some home stuff for an hour or so then headed to the pool:
1000s 12:45
5x100 various kicks
10x100 alt IM@1:45/fr@1:30
3x100 bk/br kick
200 s/k cool
3000 sc yardages

---

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

Saturday AM:

400/300/200/100 spks
6x100 drill/swim by 50
fins on 8x50 dolphin on :55 all :42ish
5x100 fast on 2:00 all 1:07-1:09
100ez
10x50 fast on :60 all :32-:33
100ez
10x50 pull strong on :50
400cd various
4100scy

Also going to do a brick later

---

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

today 1500 m OWS: 20:14 min. New PR.
I' m a very happy (old) man!

Almost 2 mile ocean swim this AM. Beautiful conditions... sunny sky, but with some big white fluffy clouds. The water was 63 and up - spots of warmer water. Maybe that's where the whales pee, I don't know. Was really pleasant. I didn't even get the shivers afterwards!

---

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

Sunday: No swim, did a 2.5 hr trainer ride and a super easy 30min/4mile transition run.

Monday AM: Back at it, pool closes at 1:30 today for the holiday so I went early to get it over (probably ate a bit too much BBQ and dessert yesterday!)

Had a good swim regardless!
400/300/200/100 spks wu
4x100 drill/swim
Main Set
2x
15x50 (5 on :55, 5 on :50, 5 on :45) hold :35 or better
300 pull negative split on 5:30 (went 4:10 and 4:03)
then
fins on for 8x50 underwater on :55
100ez cd

4000scy, and going to lift weights later!!

---

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

This month I'm trying to keep up with you guys and gals. I'm based in Kurdistan where the hotel pool is 21.3m. The pool maintenance is not great so it seems more often than not lately, the pool is closed. I get workouts in when I can. Today's in between meetings workout was:

426 warmup swim
4x85s breathing every 3rd stroke
2x42s focusing on distance per stroke
6x213s with 30s recoveries