EZ day testing out the sail boat/shifting drill...

3 x 200 (Swim, Kick, Swim) Focused on four underwater fly kicks off each wall... very tiring!

6 x 50 @ 1:05 1st 12 1/2 of each 25 tarzan. Did these fast, felt good, lots of recovery.

Bunch of 25's experimenting w/ the new drill... tried for 3" count in each arm position. really LOVE this drill.

I get every other Friday off. I usually don't swim on Friday, but felt cooped up on such a beautiful So. Cal. day...
5 mile run in AM
Swim at Noon
1000s w/u 13:20
5x100 various kicks
20x50@1:00 alt fr/br fr - :30 - 34; br - :37 - :40 w/#9 @ :35 (best yet!)
100 br kick
100 fr 1:02
600 s/k cool

3300 sc yardages

Been working on breaststroke form. Been noticing I lead too much with elbows on the pull, so trying to reach deeper and invoke my forearms as part of my "paddle". It's working as I have now surpassed my 50 breast time when I was a HS freshman. :36 then, :35 now. Still feeling a little bound up on the recovery part of the stroke while using this deeper pull, but I'll work that out.

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

Nice job on the breastroke, and good you are willing to learn new tricks. The stroke has change so much since our high school days in the mid 70's that it hardly is even the same stroke. You are getting down to where you can get yourself a top 10 time in the nation if you can have a good meet. I think for the 100 you had to go around a 1;08 or so. I'm going to go for the 200 breast this year, i seem to do better at distance. Last year only swam it once and just missed a top 10 time, so i will be right there with you and all the other ST'ers(seems to be a lot of breastrokers here) working on learning how to swim it all over again..

Got a camp again this week, so up in the mountains again. Solo medium effort today;

5x100swim@1;30/3x100IM kick@2;00/ 6x100swim@1;30/3x100IM kick@2;00/7x100swim@1;30/3x100IM kick@2;00/8x100p@1;20/3x100IM kick@1;55 swims 1;21 to 1;16, pulls 1;16, kicks 1;52 to 1;44
3800SCY

I never really post but I swim a lot so maybe I should join in the fun some.

5x200 warm up on 3:00

11x150 :10 second rest between each one. 21:37 total time (pulling).

350 cool down

3000 total scy

Goal is a sub 20 olympic swim....got to put some time on the prue runners!

As an incredibly minor, and slower, part of the Fish Thread (I also took 5 months off), Welcome. I read some of your older posts and look forward to hearing about your current swim workouts.

Best of luck in 2012.

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

wow ... nice swims WTR. You have to like that 50 fly time. Did you win the event?

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Such a Bad Runner

Yeah I haven't figured out the apparent really vertical body position I see the top swimmers doing in breast - maybe it's just how high they get their bodies out of the water.(I think I need to watch them live to understand it.) And, I can't seem to hold up recovering my arms above water for very long. Instead, my hands trace an arc - feeling like they're going up and over a mass of water that would slow me down if I tried to push my hands through it.(odd explanation, I fear).

500 s w/u
5x100 various kicks
500 s 5:55
5x100br@2:00 1:27/:21/:19/:20/:20
5x100 various kicks
5x50br@2:00 :36/:34/:35/:35/:35 - big rest to really push without much fatigue
100br kick easy
5x50fr@1:00 :33/:29/:30/:28/:29
300 s/k cool

3400 sc yardages

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

4x200 on 3:00

200x7 and then 225x2 (equals 1650) in 21:38 all on 10 seconds rest

3 minute rest

13x100 on 1:20 (faded badly after 11)...held 1:13/14

3750 scy

Here is a workout for Duffman, SH, swt wtr, Bo, and you other IM'ers out there. You might want to try it too steve, although you seem to be on a breastroke tear lately. Goal was 12x400's in sets of 4, descending each swim in each set, holding the same interval. I made it to the 1st one of the last set, then had to punt and only got in 11 of the 12.

400swim@6;00/400IM@6;00/400pull@5;20/400IM kick@8;00- 5;18/5;38/4;57/6;57
2x200swim@3;00/2x200IM@3;00/2x200pull@2;40/2x200IM kick@4;00--2;36/2;34/2;44/2;42/2;25/2;24/3;24/3;20
4x100swim@1;30/4x100IM kick@2;00/4x100pull@1;20- 1;16/16/15/14--1;54/1;48/1;41/1;42/ 1;14's for the pulls
4400SCY

Saw i was not going to make the 100 IM's with such short rest on that last 100 swim, so punted and at least did the other parts on the correct intervals, but could not descend anymore.. I really liked this workout as it challenged me to failure, and now i have a goal next time to make it..Of course adjust your intervals to suit your own skills..THe entire workout was straight through, no breaks between sets. Perhaps a minute rest there would have gotten me to the finish, but i like failing at the end of sets, feels like i got my monies worth. (-;

Everyone else at a swim meet (I was too lazy to enter), so...

2/12:

500 w/u

30 minute swim: 2296yards (2300 @ 30:02).

6:32/6:32/6:31/6:35/3:52 for last 300. I kept planning on quitting at a number of points. I kept hoping after 2000 that at some point I wouldn't have a chance at 2300 so I could back off, but it was too close. Had to do a 1:12 at the end, but only managed a 1:14.

Can't imagine doing 60 minutes straight at that pace.

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"Go yell at an M&M"

could I get an explanation of the drill please?

Meet this AM - a local "HS" meet but they let some of us older kids play ;-) I happened upon it by chance but was happy to swim a race. About 3k total, HS kids kicked my a$$

w/u
1650 - 21:10 (I will post splits later. They're all pretty consistent)
c/d
7 miles in 50:59

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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

Recap for the last few days.
Yesterday

~13.2 k run I looked at my gps track and there a few shorts in it.

Swam an easy 1200 during lessons

&
Rode sufferfest angels at night.

Today.

200 sw
8 x 50 k/ fins @ 55
100 easy
4 x 50 tempo @ 50
100 easy
Main

2 x
5 x 200 @ 2:35
50 easy
Av 2:25

4 x 75 @ 1:00 sw/ fins tempo
200 fly k/fins
12 x 25 @ 25 fly/fins

200 easy
4200 scm...

More to come ?

hope to hit the snow later :)

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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 honestly don't think I could get through a 100 fly. It simply is not my stroke. (All the more reason, I suppose, I should work on it). Therefore a 400 IM seems out of the question. But one day I'll give it a try - no cameras allowed!

1000 w/u 13:20
5x100 various kicks
10x100@2:00 alt fr/IM fr- 1:07/:05/:06/:05/:04 IM- 1:27/:21/:20/:18/:15
5x100 various kicks
500 br moderate effort/technique work
500 s/k cool

4000 sc yardages

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

Can't imagine doing 60 minutes straight at that pace. //

Funny how just a second or two per 100 can make such a difference. When doing just 100's you can drop from a 1;20 to low minutes no problem, but in a long distance swim, you have to settle in a very narrow range. Looks like you and i might just be about the same speed for an hour now, but you still kill me on fast sets. I'm at the point now where 1;20 flat is just a cruise, so probably have 1;18+ to 1;19 in me for an hour. And it has just come lately, maybe the 3 days and 8600 workout i did with my ultra buddy have sunk in..Nice even swim though, but go to the meet next time..(-;

I like to throw in stroke work since it keeps things interesting and I want to be the best swimmer I can be (not just a triathlete), but my fly/back are just not that strong, much worse than free/breast (and the breast has not been very good of late). Monty your fly stamina is damned impressive, doing all that events at that meet with solid times throughout. I can't hold those intervals for the IM/IM kick, I just get too tapped from fly/fly kick. With that said, I love a challenge so I tried this today (Sundays I've been trying to get in a harder swim lately). Abject fail.

100 easy (I have to get a little wet before I get serious)
400 @ 5:20, 400 IM @5:58, 400 pull @5:20, 400 IM kick (8:25); took some rest and tried to continue
2 x 200 @ 2:38, 2:35, 50 fly ...

stopped since my ab was bothering me, I aggravated it yesterday running through some crazy single track in the snow, but wasn't going to make it anyway. I really want to improve my fly/fly stamina, I guess my lack of flexibility really hurts me on that stroke. I did a 50 scy fly from a push in 0:30 over a year ago in a workout, so the speed potential is there, but it's really all I can do to get through a 100 fly (like halfspeed in this respect). I'd love to get through a 200 fly (and thus be able to race a 400 IM). Maybe you and realAlbertan can give me some tips for improving stamina outside of the obvious swim more. I think I fall into a trap of lousy technique when I get tired, too vertical. More fly w/fins? More yards w/25s? More fly drill? SDS? Or perhaps I should just swim free and work on the whole triathlon thing :)

did some easy to get to 2400 scy

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__________________________

Oh yeah!

Same here. I take my masters races seriously. I consider myself a swimmer and a triathete. Masters Nats will be a blast on May long...

Those who race masters should one to Montreal in 2014 fo worlds, outdoors at Parc Jean Drapeau

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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)

birthday season... +1 on the ages...

So birthday season has started... (FYI I only have a sister)

Feb 6 (Niece - turned 3) Feb 7(Niece - turning 9) Feb 20 (Son - turning 4) Mar 1 (me - turning 34) Mar 30 (Niece - turning 5) April 18 (Sister - turning 37) April 30 (nephew - turning 14) May 16 ( daughter - turning 1, brother in law turning 40)

I'm not counting my 2 aunts, wife's uncle or grandma as they are too far away to regularly attend their birthday.

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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)

With that said, I love a challenge so I tried this today (Sundays I've been trying to get in a harder swim lately). Abject fail//

I would say that perhaps next time if there is one, to go 6 on the swim, 7 on the IM, 6 on the pull, and 9 on the kick..With those intervals you should at least make them, and have a decent chance of descending through the set too. Once done, then tighten up whatever intervals you think you can handle. I think i have a tiny bit of room once i do the set as is, to lop a few seconds off the kick and swim intervals, and still have a chance to make it. Of course i could have just started slower and made it, but what fun is that??? (-;

Light week.
Saturday: 1k warm up
6x50 descending from 45-42
200 w/down

Sunday:
Warm up & Race. Geelong long course 2/80/20
Solid swim - not a great start, but for the first time in a while I felt strong to the end.

Nice. How was the rest of the race? Lets hear some splits.

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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

Sweetie, I think *I* could probably finish a 100 fly (criterion for finishing: no DQ) and if I can, you certainly can.

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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

Taking a look at your well-defined shoulders - I believe you can!

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

:-)

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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

Do you really wanna know ?!

OK - it was originally a goal race for me, but after IM Melbourne was announced, it turned into a training day. Lucky, too because with my achilles problems, my longest run since October is 14kms. As a result, my physio & I decided I should run for about 40 minutes.
I swam just over 32. Pretty sure the swim was long - going by the pro times. At least I hope it was..! I felt like I was going faster than 32 mins, that's for sure.
I wasn't sure what to do for the ride - have a real crack, or just ride about 10W above what I want to average for IM Melb. I decided on the latter & the plan was to hold 190W & see what that got me - the result was 33.0kph (20.5mph).
Part of me is regretting not tapering for this, as even though I hit the target wattage perfectly, I flet clogged (in the legs) the whole way.
The run was not bad - I ended up doing 8k (5 miles) in 41 minutes & then pulled out. I actually felt comfortable on the run, but have pulled up a bit sore... Just about everyone was passing me, too..! I wanted to go faster than my causual jog, because the achilles felt good. I am VERY pleased I didn't though.

All in all, I was pleased with some parts of the race, but disappointed with others.
The swim was encouraging (100's with short rest is definitely helping), the ride... hmm it felt a bit hard, and the run was not too bad.

I am pretty sore today. I don't race enough!

Thanks... I was happy with that fly time. I think I owe a big thank you to Yoga for my improvement in butterfly. I believe I won for females but to put it in perspective it was an extremely small meet. My USMS meet results has me placed differently but I think they've got men included in my results... need to get that fixed. Hate to say it but sure seems like the average swim meet scene is lacking in quick and accurate results compared to other racing out there (running/tri's). Open water excluded.