3300 scm free-ish plus whatever the kick is, then went to the ok state home xc meet

6 x 100 on 1:45 fist drill
5 x 100 on 1:40 swim
4 x (50 kick, 100 swim) 1:21, 19, 18, 19
3 x 100 on 1:40 swim
50 kick
2 x 100 on 1:40
1 x 100 on 1:35
50 kick
2 x (100 fast, 50 kick) 1:19, 19
300 swim
4 x 100 on 1:45 fist
2 x 100 on 1:40 swim
kicked/sculled for a bit

---

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

Was not going today as I did my run this morning and doing doubles is hard on me, but felt good enough to go do a light one with lots of kicking to try and get this crap out of my legs. Running and cycling is not for sissies...(-;

1000IM kick@22;00(21;54)
1000pull easy steady@14;00(13;24--6;45/6;39)
500frog@10;00(9;44)2x50buoy@1;00(42/41)5x50 dolphin@1;20(76/72/69/68/66)
2850SCY in 55 minutes

swimming is though ;-)

---

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

Hi Alyie,
First of all I certainly hope you can find some relief/resolution for the Achilles issue. The frustration of trying to do what’s best while not exactly knowing what’s best must be very hard. Best of luck with it.

I’ve swam everyday but one since May 1st, turned 67 in August, and have just come off an 8 week straight stretch of sprint tri racing with 5 wins 2 seconds and 3rd. The swim splits have been very solid, setting things up for a decent result. 3 more races this month and then maybe a little break.😊

Keep that swimming going and hang in there with the running when you can!

Mark, I'm always happy to see you chime in. Thank you for the well wishes, and congrats on your stretch of top performances - not to mention the swim frequency.

I might try to do a swim streak like you. Do you mind sharing how many yards you typically swim? I'd want to drop my daily average volume if I were to swim 7x a week.

---

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 tiiiiired. 3400 scm free-ish and half hour or so of extra kicking

5 x 100 on 1:45 fist drill
2 x 100 on 1:40 swim
50 kick
5 x (100 fast, 50 kick) 1:22, 20, 20, 19, 19
2 x 100 on 1:40 swim
50 kick
5 x (200 desc, 50 kick) 3:02, 2:55, 2:49, 2:47, 2:47
2 x 100 on 1:40 swim
50 kick
5 x 100 on 1:45 fist drill
3 x 100 on 1:40 swim
aforementioned kicking/sculling

---

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

With racing essentially every week this time of year I rarely go more 1500-2000 a day. That’s all straight freestyle, with a few harder 250’s built in depending on where in the week I am. I swim longer in the winter, but right now it’s just keeping “the feel for the feel.” Most of the races have 500-750 yard swims and it seems to work well. I also bike and run most days, though the run is usually not more than 3k. Again, just. enough to keep the feel but not break down.

Outside of race days, the shortest I’ll ever go and still call it a streak is 1000.😊

Good job there Mark M, from another Mark M who just also happens to be 67 too!! Got you by a few months though, which at our age can be a lifetime..(-; I have followed your exploits here when you occosianally post, and am now inspired to do my first triathlon in a decade. Got on the bike, the treadmill, and now the trails and will be doing a spring same day as the ladies are doing Kona..Dont know what to expect, just hoping I have some long buried muscle memory that shows it self on race day.. How many hours a week are you able to train??

Got in today and felt pretty tired, last two days have been doubles, which I'm totally not used to at all. But did get in some sluggish fly, need to get a lot more before by swim races next month:

100/200/300/300/200/100 up buoy@1;40/down pull@1;30(1;25/2;49/4;12/3;52/2;31/1;11)300frog(5;44)
4x(200p@3;00/100fly@2;30)pulls(2;33/32/34/33)fly's(1;34/31/30/30)
4x(100frog@2;30/50fly@1;30)frogs(1;55/53/49/47)fly's(41/40/39/38)
2x(100p@2;00/50back@1;30)pulls(1;19/17)back(44/43)2x50buoy(42/41)
3700SCY in 72 minutes

Mark!
40 years ago this Midwest guy was reading about all you early pros in the magazines!
I retired a number of years ago and my training hours are only limited by what my body, and race schedule, allows. I am primarily a sprint distance guy now and from April-October I probably average 90-100 minutes a day all in, less as we head into a race weekend. It’s all pretty efficient and of course the racing acts as speed work and builds on itself. My swim and bike are still solid, but my running has fallen off and I’m usually holding on for the podium.

I think three things have been key: 1. Over almost 40 years I’ve never stopped racing and have now finished over 400 tris, so, consistency. 😊 2. No big injuries or major health issues, something I don’t want to take for granted. 3. Swimming. I have nowhere near the background in the pool that most of the folks on this thread have, but I’ve shown up almost daily for years and years and it’s given me a pretty solid engine.

Sorry this got so lengthy…and for hijacking your thread TC with all this backstory! Good luck with your first tri back Mark!

September - that awkward time between beach and Halloween

---

"What's your claim?" - Ben Gravy
"Your best work is the work you're excited about" - Rick Rubin

Had not swum much last week so I decided on a really hard one for Friday's swim. Stole the set from Cody Miller's video this week.

2x[300 swim, 4x50 drill]
descending 1-3:
3x300 on 3:45 (3:23-19-15)
3x250 on 3:15 (2:49-44-41)
3x200 on 2:30 (2:13-11-07)
3x150 on 2:00 (1:39-37-33)
3x100 on 1:15 (1:05-04-02)
2x50 easy
5x100 pull hard on 1:20 (1:00-59-59-58-58)
4x50 easy

4800scy

+20 min easy on the treadmill

---

-----

geez you gave that a good nudge

I Had a crack with some medleys today.

SCM
4x100 as IM order w 10 seconds rest aiming for a bit better than race pace, and then a bit more rest before the free. 108,112,120,105.

into LCM some easy then lcm 200-400-600-800 im on 135 cycle. not hard just building strength and fitness in the strokes to make a 4im feel short

Yesterday 12 x 1 min easy run (1 min walk) hurt so I am off run for a bit

Today 10.3 mi bike errands
12 x 100 on 1:40 fist drill in scy outside pool

---

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 like doing errands on a bike too

6.9 total lcm today - main set 1 20x50 fly on 50, main set 2 12x100 on 120. next 48 hours rest / relax

4000 scm and whatever the kick is (probably 1100m or so)

10 x 100 on 1:45 fist
3 x 100 on 1:40 swim
50 kick
8 x (100 fast, 50 kick) 1:21, 20, 19, 19, 19, 18, 18, 19
3 x 100 on 1:40 swim
50 kick
3 x 100 on 1:40 swim
50 kick
3 x 100 on 1:45 fist
50 kick
3 x 100 on 1:40 swim
50 kick
500 swim
50 kick
2 x (100 "fast", 50 kick) 1:24, 1:22
kick/scull for a bit

---

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

main set 1 20x50 fly on 50, main set 2 12x100 on 120.//

Man that is a lot of fly, and on very short rest too for meters. I would say that you have finally come to that spot where you can now do a relaxed version, an endurance fly so to speak.


I finally was bale to get into a sea level pool today, and boy did my times and shorter intervals show up big time. Still working back from those few months of maintenance, but definitely getting closer to where I can start to work harder for longer. Started with my usual warm up set, new records all around:


100/200/300/300/200/100 up buoy@1;40/down pull@1;30--(1;22/2;45/4;01/3;41/2;22/1;06)300frog(5;25)
4x(5x50stroke IM order@1;10/150frog@3;30)fly's(43/42/42/41/37)back(44/43/42/40/39)brst(45/43/42/42/41)free(35/33/32/32/31)frogs(2;47/44/41/40)
2x(200p@3;30/50FLY@1;30)PULLS(2;35/2;33)FLY(36'/36)
4x50kick@1;20 flutter/dolphin(67/64/61/57)
3800SCY in 75 minutes

Lots of pulling for me the next two weeks, with Odyssey Orcas Island in 12 days (~5.5km swimming)

2x[200 swim, 4x50 drill]
3x800 pull, descend on 10:00. [8:51-8:42-8:29]
4x50 easy

will do ~30 minutes on the treadmill this afternoon

---

-----

Swam 48 minutes in local lake. Pool closed for a week to put the bubble on (its early this year).

Swam first 25 minutes with paddles, buoy and running shoes, as planning to do my first swim/run in 10 days. First time I've done this and a few thoughts: pace seems to be about the same as swimming, with paddles/buoy being offset by shoes. In a pool, I pull and 5-7 seconds faster per 100/yds. Much easier to site with buoy/paddles/shoes - - as riding higher in water. Breathing pattern of every third stroke or two on one side then every third much easier than in pure swimming. I've been swimming ~12k yds/week and in 3 to 4 sessions/week and pulling 12x100 on 1:30 (1:15-1:18) in each session (no shoes). The Swim/Run has 7 swim sections total 2900 yds , so should be ok. The running though (8 sections 9.4 miles) - - that will be interesting!

must feel good to come down and get in a low level pool - nice one

thank you - maybe for a 200 fly scm later this year so good to muck around with some long fly. then felt completely different when i picked up the rate at the end.

Really cool to hear you are doing the swim runs now PP, was wondering where your swim postings were. Now I know you are probably just mostly pulling, as you should be, and trying to get some old man running legs back!! Now that Im running again, I may join you if there is a easy race somewhere that has a solo division. Hell, you and I might be a good mix in the 65+ category!!

Well I got in 9 hours of training last week, pretty tough as I was averaging 2 hours a week for the couple months prior. Been getting in some 3+ mile runs and MTB rides, hope to build up a Tri bike this week to start getting some road miles. Did another double today, run in the morning and then this easy recovery swim, which was much faster than last weeks same double:

1000IM kick@21;00(20;07)
1000p@14;00(13;06--6;36/6;30)
500frog@10;00(9;25)
5x50buoy@1;00 descend(39+ to 36+)5x50 flutter/dolphin@1;20(61/59/59/58/56)
3000SCY in 57 minutes

two a days make the middle part of the day at work very hazy for me unless 1 is a float ./ recovery

today 2.8k main straight through lcm

400 on 545 400 on 545 200 on 250 ( all backstroke)
into 3 rounds of (200 free 200 FRIM (free instead of fly) 200 IM) on 130 base. each round get a bit faster. 2nd and 3rd round free and IM as 240, 248 and 234,238. mainly trying to drop the time from the first three strokes

Nice, love to hear about folks trying SwimRun. I'm one of the chief SwimRun Evangenicals around here, so if you have any questions let me know.

---

-----

3600 scm and 100 kick

4 x 100 on 1:45 fist drill
30 x 100 on 1:40 swim focus on good technique and “wrong” side breathing
50 kick
2 x 100 on 1:40 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

2x100 meters on 1:40. FIST!!!!!

I give up 😢 lol

Amazing how fast you are. The work you put in shows.