damn son, you're jumping straight into the deep end. I've been impressed with the 200 im times everyone is posting so I thought i'd try a fast one this am. My breast stroke is really suffering right now. I've been working really hard on my run since thats ben my weak link and my legs seem perpetually dead. Just no explosion particularly on breast or free sprints.

Wu: 200 fr, 200 kwf, 200 p, 200 im ra/la

Main: 200 im (2:40), 2 x (4 x 50 stroke/50 fr @1:30), 200 im, 100 ez

I'm blown away by the sub 2:30 200 im times you guys are doing.

2100 scy

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Oh yeah!

500 w/u
5x100 various kicks
500 br (moderate effort - working out technique)
5x100@1:30 1:10/:10/:11/:10/:06
200 s/k cool

2200 sc yardages

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

Wow... a lot of activity this weekend on the fish thread.

Monty: Swimming that many 200's and a 400IM in a morning meet is nuts. You and realAlbertan have masochism issues. However, congrats for doing well. Also, the meet report for a pro triathlete was really interesting.

Sweet_wtr: A 50 free, a couple 100's, and some margaritas... That's what I'm talking about! I guess we can forgive your single 200IM transgression. Nice job.

realAlbertan: Thanks for the video. I think that's how I'm doing the underwater pull out now, too. It almost feels like I'm about to start swimming butterfly...

Post Super Bowl workout...

500 Giants-hating freestyle warmup
12x50 kick down/ hate the Giants back
3x100 @1:30 (ave: 1:14)
1x100 @1:40 slow
3x100 @1:35 (ave: 1:10)
1x100 @1:40 slow
3x100 @1:40 (1:03, 1:04, 1:08 -- stupid Giants)

1500 swim @ 60%

total ~3,700 scm

300 swim on 4:40
50 kick on 1:10
200 swim on 3:00
50 kick on 1:05
150 swim on 2:10
50 kick on 1:25
4x25 sprint on 40 (15-16s)
extra 20 seconds rest
15x100 on 1:40 (50 fast/50 easy) (34-35s)
extra 15 seconds rest
2x500 pull on 7:25
200 c/d

3600 SCM in just under an hour

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Took the morning off from a short run and stretched instead. Then hit the pool for this short and sweet doozie... one of my swim buddies didn't show up. He was prob. still curled up in bed after that loss last night. It has been awfully quiet and slow going (except for my 100s in the pool ;-) in New England this morning.

Warm Up: 2 x (200 Swim / 200 6ks, 4ks, 2ks, Catch-Up)
Drop Out 100s
12 x 100 with a second off each interval.

Leave on the :60 (the red second hand on the clock)*had to write this for some of my swim peeps, they are newbies to the clock.
#1 @ 1:50 / :50 (leave on the 50)
#2 @ 1:49 / :39
#3 @ 1:48 / :27
#4 @ 1:47 / :14
#5 @ 1:46 / :60
#6 @ 1:45 / :45
#7 @ 1:44 / :29
#8 @ 1:43 / :12
#9 @ 1:42 / :54
#10 @ 1:41/ :35
#11 @ 1:40/ :15
#12 @ @ 1:39 :54 go straight into recovery 50’s

4 x 50 Recovery @ 1' / 1:10 Free / Back

(45 min./2200m)

Lots of rest, loved it! Coming in anywhere between 1:15 - 1:18. Tried to pretend I was Natalie Coughlin off the walls and work the push and streamline.

Ah I love the drop set. When I was swimming w txla masters we would do drops until nobody made the interval. Usually 50s starting at 1:00. I think I made it 35 once, some of the studs got under 0:30.

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Oh yeah!

I never heard about the drop out sets until I read about it here on ST, very cool. Today's was nice... I usually do 100s on 1:30 so I didn't max myself out with this one but still got a great set in. I'm going to try the 50 set next week... starting on a minute. That's pretty sick/awesome to get under :30.

Maybe we can have a mini Fishes challenge with 50 Drop Outs. Any interest?

I think that sounds great, but I can't imagine doing it alone since it becomes very hard to figure the sendoff, particularly when you ar working hard just to make it. Need a coach.

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Oh yeah!

I agree, last time I did the 50 set I ran into that trouble. too little time to look at send off time, frustrating.

i was thinking of asking a swim buddy to yell the send off time once they've dropped out. some of them will drop out well before me, they are pretty new to swimming. i guess if worse comes to worse you could write in in permanent marker on your arms and hands ;-)

I flew down to St. Pete today for a couple days of meetings. After work, I drove downtown to the North Shore pool and did my standard 5 x 500 workout. I just walked up, paid $7.70 and did my swim in a 20 lane outdoor pool. I'll probably head back there on Wednesday. By the way, I think I'm ready for a new workout.

Today: 5 x 500scy (:60RI) 7:09, 7:10, 7:10, 7:14, 7:16

Still no running yet. Hopefully by the end of the week.

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What I do: http://app.strava.com/athletes/345699

I need to try that drop set

6.7 mi run
2300 yds:
500 w/u (might have been 600)
4 x 100 on 1:45
4 x 100 on 1:40
4 x 100 on 1:35
4 x 100 on 1:30
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

Funny, almost same workout as me, minus run (foot injury, aaarrrgggHH!)

500wu (maybe 550?), 12x100 descend by 3, 10s rest, 200 cd

Only had 30min, hate it when work interferes with my hobby!

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some days you're the windshield some days the bug

Likewise.

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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

Had an interesting swim last night. I bumped into one of our state's best over 50 open water swimmers, and had a bit of a chat. He was encouraging me to join in with him as he was swimming by himself. Well, he is way too fast for me, so I felt a bit silly & said 'nah, you go ahead - I will swim in the next lane'.
It turned out we were doing similar sets (1km w/up & then 100 reps, short recovery), and even though there was only one other person in my lane, we just couldn't get out of each other's way. So after 7 100's, I jumped into the next lane & the guy asked me how many more 100's I had left - I told him, and he told me to jump on his feet for open water practice. He had already swum in the morning & basically did this just to help me out. It's amazing how much quicker I went (& how much quicker the session went).

So, the set was..:
W/up: 400/300/200/50/50
Main set - 15x100 w/10 seconds. First 7 - ave 1.32.8. Last 8 - ave 1.29.3. The 1.29's even felt slightly easier than the 1.32's, which was perfect for me at this point in time.
500 w/down (100 easy, 400 pull)
3000 LCM

One of my high school students (just a student - I'm not swim coaching) went 50.4 in the 100 free and 2:05 in the 200 IM this weekend. Two school records :-)

I wonder how many 100s he could do on 1:00 . I would love to see someone do 100s on 1:00. So neat to just start on the top, and keep going on the top, and keep going ...

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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

I wonder how many 100s he could do on 1:00 //

Probably about 3, 4 at the most if he leans towards distance swimming. I remember hearing a story in my day of Tim Shaw doing a 100x 100's on the minute. I think Mike Bruner also did it back in the day, pretty dam hard set if you ask me!

Todays mix and match set;

2x(2x200swim@3;00/200back@3;15/200brst@3;15/200IM kick@4;00/200IM@3;15) swims-2;39;36/36/34- back's-2;55/2;49- brst's- 3;05/3;00
kick's- 3;39/3;31- IM's- 2;44/2;38
16x100p@1;20- 1;15 to 1;13's-- 4000 in 1 hour
200 kick/200swim
4400SCY

3 or 4 more than I can do! I'll ask him tomorrow if he's distance bent.

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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

With ask this talk about the drop set I decided to try it. Did some planning to help remember the sendoffs before, and it actually wasn't too bad. It helped me to "count backwards," so drop 0, then 1 to 59, 2 to 57, 3 to 54, etc. 45 ends back at the top if I counted right, and 40 on the bottom. Then it gets tough. The key is to stat really slow and gradually speed up getting about 2 sec at the end. I think this is a great one for learning proper pacing.

Wu: 200 sw, 100 b

Drop out 50s starting on 1:00; made the 36 didn't attempt 35
100 ez
Drop out 50s kick w board starting on 1:00; made the 51 by sec; skipped 50 put on fins and resumed; made 37, turned it on too soon at 40 or might have made another.
100 ez
2x(25 fly/50 b/75 br/100 fr)
100 ez

3550 scy I think

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Oh yeah!

Did you read my meet report where I raced 5 200's back to back:-) :-) :-)

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http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I hit my goal yardage.... zero

:)

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36 kona qualifiers 2006-'23 - 3 Kona Podiums - 4 OA IM AG wins - 5 IM AG wins - 18 70.3 AG wins
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
Garmin Glycogen Use App | Garmin Fat Use App

No 4x400 felt too slow last week. I'll try again next week and aim to up the pace to 5:20 or faster

200 s
100 k
100 Bk
100 Fl k
12 x 25 @ 30 tempo 1-6 Fl, 7-12 mix all strokes
100 Br k

Main set
2x :
10 x 100 alt IM @ 1:35, Fr @ 1:20
50 easy

set 1 IM av 1:20, Fr av 1:15
set 2 IM av 1:18, Fr av 1:13

3000 SCM


Duff... try more kicking if the legs feel flat or stiff from riding or

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http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Tower 26 morning swim


600 warmup
3x300 pull-snorkel, buoy, band. increasing output each 300
12x25 3x4 1st 3 85%, #4-fast
6 sets
100 on 1:40 ez
100 on 1:20, 2nd set-200 on 1:20 base, 3rd-300, 4th-400, 5th-500, 6th-600
100 on 1:40 ez
100 on 1:20 fast

Todd

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Seen on ST: NOTSOSWUYD: None of the secrets of success work unless you do.

a couple of hundreds to warmup, then the nominal 4 x 400IM as 7:30, 37, 41, 44
oh dear.. a very pedestrian effort. What is the equivalent of 'pedestrian' in natation I wonder..

So if my legs feel stuff sore from running you recommend more kicking, huh? I'll keep, that in mind. My lower abs also get really sore from tempo runs which doesn't help with kicking and position. Some im today (but no 400) :)

Wu: 200 w, 300 k, 200 p, 200 im dr

Main:
4 x 100 stroke order on 2:00, 1:21, 1:27, 1:27, 1:11
8 x 50 stroke order twice on 1:00, 36, 39, 40, 33, 35, 40, 41, 33
4 x 100 stroke order w fins on 1:30

200 ez

2300 scy

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Oh yeah!