Well, I tried this morning. 15x100 on 1:25, holding 1:11 (with about 4 in 1:10) the whole way. Legs (!) started hurting and I was a baby and stopped at 15.

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"Go yell at an M&M"

Wednesday Nov. 10

walk: 1.3 miles
swim: 3000 scy

500 swim
500 alt k/s by 50
3 x [3 x 100 k/50d/s]
3 x [3 x 100 s]
200 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

hmm. that John Urbanchek guy might be onto something here. He probably would have berated you and made you do the full 20 though. :)

Seriously, that is a nice effort.

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

One of the drawbacks of not doing AG swimming when young is that it's too easy for me to bail on a set or a workout.

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"Go yell at an M&M"

Wonder what my excuse is?!?

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

400 swim
400 pull
200 IM Drill

4x100 swim 0:10
4x100 pull 0:10
4x100 IM 0:15

100 cool down

2300y

Six weeks back my masters club did some time trials and I did a 6:43 for 500 yards. The goal for the season (which ends with the Colorado state meet in April) is to drop a minute — six seconds per 50. Can I let that 6:43 stand for my baseline? Of course, it was a meet setting, and I smoked the college freshman girl in the lane next to me, so it wasn't like I was starting from a push in the middle of a workout with no one to push me.

Also, Colorado masters is doing a brute squad challenge between now and the end of the year. So next Wednesday I'll do the 200 fly and 1500 free (our pool is 25 SCM for training, 25 SCY in another direction for racing; kind of L-shaped), and the next night I'll do the 400 IM. Never 200 fly before. Ugh.

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"The hero is someone in continual opposition to the status quo. The hero is always becoming himself." Jos� Ortega y Gasset.

"The enthusiasm (absorbing or controlling possession of the mind by any interest or pursuit) is needed before breaking the milestone and not after." Sergio Escutia, on Lukas Verzbicas' subdued reaction to breaking 4 minutes in the mile.

fine with me to use your 6:43

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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

Marked it. That gives you a baseline of 1:21 for you zone 3/4 100 pace.

Enjoy that 200 fly - as a friend of mine told about 3 seconds before I stepped on the blocks for my first 200 fly - "don't worry. only the last 7 lengths hurt."

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

here's an evening workout that had me sleeping soundly...

(first 600 yds was doing extra drills after having a lesson last friday before jumping into the lane with my tri team swim)

100 swim
12 x 25 drill
200 pull (emphasizing rotation)
200 kick
200 pull

Main Set:
3 x 400 descending
30 x 50 fast on 1:00

50 kick recovery

3750 scy

I am very grateful for this challenge. At 4:10am this morning when my alarm sounded I did not feel like swimming at all. Closed my eyes and told myself I can skip the swim today. 1 minute later I opened my eyes and thought, sh*t I am going to fall behind and having to stare at the ":(" in the spreadsheet all day. Get your @ss out of bed...!

Here is what I did.

WU
Ladder 25->100, 100->25

Main
Ladder
3x(Ladder 50->200,200->50 descend back half of set)

Ladder 25->100, 100->25 sprint

CD
6x50 on 1:00

4,300 yards

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http://www.frostyjunction.com/
https://twitter.com/FrostyJunction

FrostyJ - I got out of bed yesterday figuring that I needed to get another swim, after talking smack about breaking 6:00 in the 500 by the end of the month. :)

Checked out your web site - nice bags! I have a friend who is nutso for bags with compartments, I will pass this along.

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Thanks Robert!

Btw, I will keep an eye on your 500. Really need to see sub 6:00 by the end of the month... :-)

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http://www.frostyjunction.com/
https://twitter.com/FrostyJunction

ok was thinking that I wouldn't post my check ins but clearly they matter. Missed my swims yesterday and today.....
last week:
did 3/4 swims with total scm of 3600
4th swim I was not able to get to the pool BUT i dusted off my road bike (literally) and road for the first time in a while
did 1 swim over 1200 m as planned

goals this week
4 swims- with 4 days to go :)
2 swims at/over 1900m

alison

I had to Google "fishtwitch". This came up:

http://www.fishforums.net/...-when-they-are-dead/

And now I'm wondering if I really feel like I should participate in your challenge.

(If I do, I promise to be the slowest fish.)

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darrylh, vancouver, bc.
it's not about being really good at one sport, it's about being just a little better than average in three. oh, and it's about gadgets. buying lots and lots of expensive gadgets.

As long as your gills are still moving... :)

Sign on! We'd love to have you in on it, and just to say, the competition part of the challenge is relative improvement, so that slower you are, the more chance you have of winning!

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

Ok, so I'm a little far behind everyone else who started on the 1st. Tell me all is not lost? And does this mean I have to figure out a way to actually time my laps?

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darrylh, vancouver, bc.
it's not about being really good at one sport, it's about being just a little better than average in three. oh, and it's about gadgets. buying lots and lots of expensive gadgets.

All is not lost :)


Well, never said there wasn't a catch. Hint: it's on your wrist (sorry to assume, no offense intended!)

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

I believe I current hold that honor at 1500 yd + 2 dive boats for the 30 min and 11:30ish for the 600.

C'mon in! the water's fine!

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http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit

Results:
30min TT= 2,350m
500m TT= 5:57
Done on saturday.

Today's tough workout:
600swim
400 kick
300 pull
200 drill
4x (25m no breathing on 30, 50m 1 arm drills on 50, 25m all out on 25) No rest in between sets.
4x (200m on 2:50, 2x100m on 1:20, 4x50m on 37.5)- no rest in between sets. ie 2400m on avg pace of 1:20.
200 m easy
4x (300 pull descend 1-3 by 100, 150k 1-3 by 50) 10 secs rest in between each.
10x50 sculling 10 sec rest.
200 cool down

Total distance : 7,000m
After this workout I had to use the stairs to get out of the pool. Arms were DONE

Very nice, you have taken over the poll position for the months challenge. However it looks like you are in the same boat that I'm in, trying to improve much is going to be very hard, I will be looking for just a few seconds at best. One of the problems of being somewhat fit and having a good opening swim. Was your swim SCM or LCM, and how old are you??? And you better not say 50+!!! (-;

Yeah, those are some fast meters times. As far as your baseline paces, given that you did both, it is quite interesting, you are pretty close (which implies that you are in borderline U. Michigan shape):

T-500 based Z3/4 = 1:12.0
T-30 based Z3/4 = 1:13.4

I fixed the settings on the sheet so that it is world-readable, but only writable by folks who have PM'ed me. The link is, again:

http://www.findingfreestyle.com/postal

r.b.

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Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

It was SCM, and I'm 26.- Stopped swimming full time at 19 years old, and took up rowing. But now I'm back on the train swimming 3 big sessions a week.

But yeah I don't perceive much more improvement. Maybe a 100m in the 30min swim and 5-10 secs in the 500m but nothing to write home about.

I am happy to hear that in the swimming world my times are just squeaking into the bottom realm of a U Michigan swimmer.

It is interesting that the base fitness is still there and the pace's are relatively similar. As I haven't been swimming much mileage in the near recent past it's reasonable that my T-500 is slightly faster and I definitely started to run out of gas in the end of the 30 mins. That being said based on 3 swims a week my improvement will be limited.

PACE CLOCK!

I like you very much but you don't have your Finding Freestyle people timing splits on a watch do you? If so have them Find the Pace Clock.

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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