500 swim on 7:00
3x300 pull on 4:10,4:00, 3:50 (3:56,3:48,3:39)
3x200 pull on 2:50,2:40,2:30 (2:33,2:26,2:20)
3x100 pull on 1:30,1:20,1:10 (1:17,1:11,1:06)
200 easy

2500scy in 34:10

---

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Going to post the last few to keep up with the fishies

March 4, 2015 Trying to improve my cross over with Kick Board Freestyle

[WARM UP - 50M]
1 X 50M F.STYLE (20 SECONDS REST)

[MAIN SET - 2400M]
15 X 100M K.BOARD F.STYLE FINS (20 SECONDS REST)
5 X 100M K.BOARD FINS (10 SEC REST)
4 X 100M F.STYLE (20 SECONDS REST)

[COOL DOWN - 200M]
1x200M EASY PACE



============================================================================


March 8, 2015 - Wanted to try doing some longer 400M sets


[WARM UP - 50M]
1 X 50M F.STYLE (20 SECONDS REST)

[MAIN SET - 2500M]
9 X 100M F.STYLE PADLES (15 SECONDS REST)
4 X 400M F.STYLE (60 SECONDS REST)

[COOL DOWN - 0M]
1 X 50M EASY PACE


============================================================================


March 9, 2015 - Had some shoulder tension so I cut this one short.

[WARM UP - 50M]
1 X 50M F.STYLE (20 SECONDS REST)

[MAIN SET - 1000M]
10 X 100M F.STYLE PADLES (15 SECONDS REST)

[COOL DOWN - 50M]
1 X 50M EASY PACE

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------
"Train so you have no regrets @ the finish line"

The pool got even warmer this AM. I couldn't do my 2000 straight swim.
1000s 13:02 (yeah, just fell apart)
2x100k br/bk
3x100 br@2:00 1:30ish
5x100@1:30 1:09~1:07
400 s/k cool

2400 sc yardages

Afternoon update
Morning swim was so sucky, I jumped into the Sloshbucket at noon. Didn't really go hard, but felt good to be in a cooler, low chemical laden pool.

1000s
10x100@1:25
200 s/k cool

2200 sc yardages

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

3 mi bike to work, 7.5 mi run w/ speed, 1600 yd swim (6 x 250 kick the last 50 of each, and 100 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

did almost eactly the same thing I did yesterday, but tacked on 8x25 @:30 at the end, every other one butterfly (fast).

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Aerobic Monday morning:
800 Easy
8x25 alt ez / sprint @ :30
6x500 paddles @ 6:40 (6:00-6:05)
9x100 kick @ 1:50 desc by 3
100 cd
5,000 scy

Tonight before track workout
800 easy
8x25 ez / sprint @ :30
5x200 @ 2:45 (2:25s)
10x100 pull @ 1:20 (1:10-12)
8x25 fly w/ fins @ :30
200 ez
3,400 scy

3/11 100's day

w/u
300 easy
4 x 50 hard
m/s
5 x 100 free
100 kick
5 x 100 buoy
100 kick
5 x 100 paddles
100 kick
500 (200 bi-lat breath, 200 strong/weak side breath x 25, 100 strong side)
w/d
200 back/breast x 50

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

Lazy day (water still warm)

5x[150s/50k]
10x50@1:00 alt bk/br
5x100 as [25k/50s/25k]
300 s/k cool


2300 sc yardages


If the weather holds up - overcast, but warm, but possible rain. I'll hit up a good hilly bike ride.

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

Couldn't sleep last night, expected a bad swim, and was pleasantly surprised with a decent one.
800ez various
4x100kick/drill with fins
15x(100hard on 1:20, 50ez on :60) 100s were 1:16-1:18
15x50 pull/paddles on :50 avg :39-:40
4200scy

Looked at the start list for my first main race of the season. Going to be faaaaast. ITU Junior Elite cup on May 2nd. Going to have to find fast feet!

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

The year (January) started off great. But alas, February was a travel for work nightmare. Plus a short vacation in Baja to learn how to kiteboard. (Which also involved some nice OWS, with fishies). I am back now in March, I've got 5 x 4k swims in... but feeling dog slow. And. 17 miles behind on Flog. Ahhhh.

I'll be skipping the Oregon Association Meet - April 11 weekend is a busy kid weekend. Sorry to miss it, TC/ATrexler.

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________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

oooh glad you mentioned it, I should look that up.

3 mi bike to work
8 mi run
1100 yd swim (1000 straight + 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

Really liked tonight's main set, which I plagiarized from a TriSutto.com sample training plan.

1000 WU
3x
[20x25 ez/fast @ :25/:20 (held :15 on fasts)
200 fast w/ paddles @ 2:30 (2:08, 2:08, 2:10)
200 smooth no paddles @ 3:00 (2:26-28)]
100 easy
8x75 w/ fins @ 1:10 kick/drill/fly w/ full 15yd underwaters
8x50 backstroke kick @ 1:00 no fins (:45s)
4x50 @ :50 cool down
5,000scy total

600 (50 fr/25 bk) on 9:00
15x100 (25 fr/25 bk) on 1:30 1-12 (avg 1:22), 13-15 (1:20,1:18,1:16)
100 easy

2200scy in 33'

---

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Pool is still too warm, but I felt better today than yesterday.
Yesterday was weird because although swimming sucked, I got on my bike and nailed a 16 miler in 50 minutes (19.2 mph avg.) Felt like my old self!

1000s 12:20
5x100 various kicks
5x200@3:00 2:28~2:21
100k cool


2600 sc yardages

---

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

March 11, 2015 Workout

[WARM UP - 1000M]

4 X 100M F.STYLE EASY (20 SECONDS REST)
3 X 100M PADDLES MODERATE (15 SEC REST)
2 X 100M KICK MODERATE (10 SEC REST)
1 X 100M ALTERNATING BACK/BREAST STROKE

[MAIN SET - 1200M]

8 X 25M F.STYLE BEST PACE (15 SEC REST)
8 X 100M F.STYLE BEST PACE (10 SEC REST)
8 X 25M F.STYLE BEST PACE (15 SEC REST)

[COOL DOWN - 200M]
1x200M EASY PACE

---

------
"Train so you have no regrets @ the finish line"

nice!

3 mi bike to campus, 9.5 mi run, 1000 yd 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

Nice work on the ride!

I didn't swim yesterday (thursday). Did a 90' trainer ride before school with 6/5/4/3/2/1' super hard. So, this morning, my legs were feeling pretty beat. Kick wasn't helping much (in reality, probably slowed me down) but I gutted out sprint set day regardless!

800ez
2x100 drill/swim by 25
10x100pull on 1:30 last 5 with paddles
4x100 hard on 2:00 (avg 1:12ish, blech)
4x75 hard on 1:30 (avg :53)
4x50 hard on 1:00 (sub :35)
4x25 hard on :30 (:16ish +/- .5)
cooled down with a longer easy pull set, stretching out and enjoying the swim:
2x200 on :10
2x150 on :10
2x100 on :10
2x50 on :10
(second rep was paddles)

4000scy

Probably going to lift weights later today.

---

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

Another weird day. Didn't feel good in the pool, but my times were decent enough.
Ladder - 500 to 100 with 100 k between
20x50@:55 alt bk/br/fr
10x100 alt k/s 1:08~1:04
5x100 as 25k 50s 25k cool

4500 sc yardages

Immediately followed that with a 3.3 mile run 8:19 pace. that surprised me!

---

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

Moderately hard day today

4050 SCY, the extra 50 was due to an inability to count laps properly

8 x 500, alternating between free and buoy.

---

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

5x200 (50 fr/25 kick) on 1-2 on 3:15, 3-5 on 3:10
24x50 pull on 45 1-12 every 3rd fast, 13-20 every other fast, 21-24 fast (avg 31-32 for fast)
100 easy

2300scy

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Easy ocean swim this morning:
About 2 miles in 55 minutes. 62 deg water, but sunny and warm. Beautiful, calm conditions.
I have a swim meet tomorrow (25 yard pool). I'm swimming the 500, 200, 50 br, 100br & 1000. Hope to do well in the free events. I haven't been working much on breaststroke, so I have no expectations there.

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

Thought the fish would appreciate this if they've not seen it already: http://trstriathlon.com/you-suck-at-swimming/

Easy 3k technique & recovery Thursday PM:
1,000 WU
20x25 snorkel & paddles @ :25
20x25 paddles @ :25
20x25 swim @ :25, every 4th sprint
20x25 kick @ :30

Friday AM:
800 easy
8x25 ez/fast @ :30
40x50s (16 @ :45 every 4th fast, 12 @ :50 every 3rd fast, etc)
100 ez
8x50 fly @ 1:00 (4 no fins, avg :31, 4 w/ fins avg :28)
100 ez
3600 total

Friday PM: 1700 yds around the Santa Cruz pier in 20:40, followed by three fast beach starts, the third of which I think I tore my plantar fascia. Can barely stand up, so running may be out of the question for a bit...

Ouch. Get healed up..lots of swimming?

Today's fun:
800ez
5x100dr/swim by 50 w/fins
Main set:
100k
4x200pull
100k
4x150pull
100k
4x100pull
100k
4x50pull
4x50 25 fast/25ez
4x50bk/br cd

4100scy

Then, a long ride on the trainer:
2:30 bike/last :30 moderate-hard
easy 3mile/20minute transition run

Pretty happy with today, overall!

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

Thanks. Might actually try some deep water running to preserve a bit of hard-won running fitness, in addition to a lot more kicking. One of my 2015 goals was to kick 10x100s on the 1:30 (I can currently make 2), so the next few weeks will be an opportunity to work toward that.

I have no idea how much I swam today. About a miles worth of racing and who knows how much warm up and cool down. So this how my swim meet went:
500 free 5:37 1st place - about 2 seconds slower than my best.
200 free 2:07 1st place - about 4 seconds slower than my best.
50 breast :34 4th place - lost third by .2 sec. 2 seconds slower than my best.
100 breast 1:14 2nd place - beat the guy who got third in the 50. About 3 seconds slower than my best.
1000 free 11:46 1st place - 16 seconds faster than old PR.

I'm thinking 2500 sc yardages

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