Tues - 35.58 mi bike
Wed - 15.55 mi bike, 7 mi run (70 min)
Today - 1100 yd swim, 6.6 mi run (65 min)

20 x 50 on 1 odds fist drill evens swim
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

Another easy day, but a win to have gotten in:

10x100buoy@1;40(1;28 to 1;21) 100back(1;32)
10x75@1;30--3 swim57/56/55)3IM(1;07/04/02)4pull(53/52/52/51)
5x100@2;00-odds frog(1;50/49/47)evens back(1;31/29)
2x300p@4;15(3;55/3;51)100kick/50swim
3100SCY in 56 minutes

Friday - 1800 yds, 1.8 mi walk, trying to get my legs to come around for Sunday, they have been tired.
Shoulder felt fine on the first set, and the kick, then when I tried to do the 2 x 50 my arms felt all stiff and my shoulder wasn’t happy, I don’t think it likes the streamline for kicking (overhead motion even if it is stable).

22 x 50 on 1 odds fist drill, evens swim
100 kick
2 x 50 one drill one swim
100 kick alt fly breast by 25
100 single arm back
100 single arm breast
100 single arm free
100 kick as 25 breast, 25 fly, 50 breast

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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

Felt great until the person next to me did a 21?22? from the wall. Anyway, here was what turned out to be kind of a waste of time:

Masters mid-week workout:
3x200s on short rest
10x50s on long rest
5x100s on medium rest
4x150s drills and stroke IM order. Surprisingly hard to make a pretty easy sendoff, I thought.
5x50s/fast on med rest. Not as fast as the person next to me, whom I hate.

About 2500, about 50 minutes.

Holy shit Batman I doubt many people can do that in practice. Fast sprinter

Grant Hackett set today long course
40x50 as 16 on 45 every 4th fast 12 on 50 every 3rd fast 8 every 2nd fast on 55 finish with 4 fast on 1

Some easy and aerobic either side of it

Dentist appointment went faster than normal, glued on a crown that fell off over the weekend, so had an hour to get in some stuff. Felt pretty good, so got on it from the get go, but just held steady. Nothing too crazy, want to get in a good one tomorrow before all my campers arrive here for the week;

10x100as 2buoy@1;40/100back@2;00)buoys(1;22/20/19/18/17/17/15)back(1;31/29/26)
5x100frog@2;00(1/47/46/45/44/43) 2x200p@3;00(2;29/24)100IM kick(1;54)
12x50, odds stroke@1;00/evens kick@1;30-fly(41/38+/37/36+)back(40+/39)frogs(54/53's)
2x200p@3;00(2;34/28)2x50 dolphin(65/60)
3100SCY in 61 minutes

Snuck in my last longish swim before my camp, some are arriving today. Felt ok, but time to start doing some really fast stuff on long rest to get ready for my pool swims. And because of my elevated HR, think I may have to ditch some harder and longer races:

3x(3x200@3;30/3;10 buoy or pull/200stroke@3;30)buoys(2;54/48/44/41/41/38)pulls(2;32/30/29)backs(3;02/3;00)breast(3;11)
2x200frog@4;00(3;34/3;30)
2x(3x50buoy@;50/1;00/1;00/50frog@1;30/50 breast@1;00)buoys(40/39/37/39/39/37)frogs(53's)breast(40/40)
200easy pull(2;41)4x50 dolphin@1;15(61/59/59/58)
3700SCY in 69 minutes

Masters team swim. All very short sets, 2-4 reps per set.

Long warm up.

400 fast
2x200s fast on medium rest
150 pull
handful of short IM sets on short rest
handful of 100 sets on short rest
25s on long rest


Warm down

About 3,000. About 75 minutes.

Hadn’t updated here much this week. Still swam consistently.

1 squad swim with some pretty good intensity. The rest of my swimming was technique focused work. For the week 9 swims for 33,400 yards.

Sat 8.5 mi easy run
Sun duathlon race 3.25 mi run, 25k bike, 3.25 mi run. Report in another thread if you are interested
Today 5 mi run, 800m swim, 1 mi run

My regular pool is open again and is nice and cold! Did 16 x 50 all fist drill as didn’t want to swim free (still semi babying shoulder) without being good and warm. Couldn’t get warm so that was the swim. Cold water is a thrill though!!!! I got an endorphin rush I think

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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

1400m all 50s of fist drill, 4.7 mi run

---

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

My foster mom cat gave birth to a litter of kittens yesterday morning and I don’t want to be away from them too much so don’t expect too many long workouts from me for a bit… 2250m

30 x 50 as 12 fist drill, 18 alt swim drill by 50
100 sidestroke kick
100 breast kick
100 single arm back
100 breast kick
100 single arm back
250 kick alt fly breast by 25

---

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

that's great that you foster. When we move into a bigger place (out of our small flat) we will hopefully get more cats (we just have 1 currently) and from time to time foster I think.

Long course work today with a group

Main sets:
9x150 desc speeds each block of 3 (good rest for this set today)
9x100 desc each 3 (good rest)
8x50 fast / ez

Been a hard week to break away with this camp and usual freak weather here. Snow in LA springtime is unheard of, and yet there it was this morning. And campers are starting to sneeze and cough too, so snuck away for 47 minutes today to just try and connect the weekends with something aerobic:

1000buoy@14;30(14;01--7;05/6;46)1000p@13;00(12;40--6;24/6;16)
10x100-7 kick/3 buoy(1;22/21/20)frogs(1;49 to 1;45)
3000SCY in 46 minutes

Not a lot of action here lately, where are all the fishes? I snuck away from camp today, but only had 31 minutes to actually swim. Water was 86+, so got warmed up quick and just did a couple sets to get in 2k;

8x200as 5 buoy@3;00(2;46/44/40/38/36)3p@2;50(2;28/26/23)
2x(100frog@2;00/2x50breast@1;00)frogs(1;47/43)breasts(47/44/43/41)
2000SCY in 31 minutes

Not a lot of action here lately, where are all the fishes?
I had a lot of shoulder pain wed so took two days of no swim


th - 10.4 mi run (8k @ 6.3 mph)
fri - 8 mi run (0.25 mi wu, 3 mi progressive 6.3, 6.4, 6.5 mph, quick break + couple tenths easy, 3 mi progressive 6.6, 6.7, 6.8 mph, 1+ mi cd), lift
sat - 18.67 mi bike, 1500m swim, 19.5 mi bike

swim was
26 x 50 fist
50 kick
2 x 50 fist
50 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

last couple of swim days since my last post:

Wed, 3/15: 3700scy

2x[200 swim, 4x50 drill]
1000 swim cruise
1000 pull cruise
200 swim
2x[200 swim, 4x50 drill]
100 easy

+ 40min strength

Fri, 3/17: 3000scy

2x[200 swim, 4x50 drill]
2x100 on 1:30, pushing up to a threshold effort but staying just under
4x50 easy

+ 40 bike (VO2 max intervals)

Tues, 3/21: 3000 scy

2x[200 swim, 4x50 drill]
3x[400 pull, 200 kick, 200 swim]
4x50 easy


+~1hr on the trails running


Wed, 3/22: 2700 scy
2x[200 swim, 4x50 drill]
5x100 with ankle band
4x300 pull strong
4x50 easy

Sat, 3/25: 2300 scy

2x[200 swim, 4x50 drill]
10x50 fast but DPS on :45 (held 30's)
5x00 hard pull (5:07)
4x50 easy
8x25 odd easy even fast
2x50 easy

+ 1hr hike
+ 45min on treadmill

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Last campers gone, so my life is my own again, but have all the kiddos in tow this weekend. Got in another really hot swim, but feeling pretty fast. I think my pacemaker is not pacing me these past couple days during my sets, so feel really, really good having that 20 less beats of HR. Even makes the hot water not seem so bad, until I get home and start cramping:

3x100s@1;40(1;25/23/20)
7x100, odds frog@2;10/evens back@1;50-frog(1;53/51/49/47)back(1;29/27/23)
500p@6;30(6;12)
7x100, odds frog@2;20/evens breast@2;10)frogs(1;49/45/43/42)breast(1;32/29/26)
5x100p@1;30 descend(1;12+/1;11/1;09/1;11/1;06)
2x(100frog@2;00/50 dolphin@1;30/50 fly hard@1;00)frogs(1;47/45)dolphin(64/65)flys(34/34)
200 easy pull(2;33)
3300SCY in 63 minutes

Hey Adrain, you coming out to nationals here in Irvine this year?

No, not going to make it out there. Already have a pretty full April. Also been a little more focused on run training rather than pool speed.

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For the week 8 swims for 27000 yards
1 squad swim with some fast 200s and fast 100s on short test
1 partner swim with mainset of 35 x 100 threshold effort
6 swims focused mainly on technique

Wanted to swim today and take total over 30,000 yards, but I didn’t get much sleep Friday night at work and the fatigue hit me hard by this afternoon. So I walked right past the pool and sat in the hot tub for 30 minutes instead. Live to fight another day…

Only got 4 swims in this week. Starting light and easy for the first two, building a bit for the second 2. No swims last week as I was out hiking in west Texas. Left me pretty tired for starting this week.

On the bright side, I think I've figured out how to find a slower gear. This may sound dumb, but it somehow hadn't crossed my mind that it's just lowering your cadence. I always tried to hold my form when swimming easy and my form is better when I swim faster. Now I feel like my cadence is ridiculously slow when I'm swimming easy.

Long swim today 6,000 m with 3 x 1,000 m @ IM effort ~1:34/100 m SCM.

When you say threshold

How are levels such as threshold determined?

Is it based on CSS or something else?

sun - 45.11 mi bike
today - 1600m swim, 24.02 mi bike

16 x 100 on 2 min, first 15 fist drill last one 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

I have done the CSS test (400 & 200) plus validating its results with a 3 x 1,000 best effort set.

I’ll be doing some blood lactate testing next week. It will be interesting to see how that turns out. I use Form goggles and have real time heart rate available on it’s display, maybe that has some potential for pacing long sets.