4,000 yard squad swim
Mainset 4 sets of 5 x 100 on a 1:30 sendoff

No swim tomorrow because of work. 24,000 yards for the week.

Dammit!!

Cyst removal from left shoulder yesterday. 10 days off swimming. Sigh......

(I can post a pic of what they removed!??)

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

I'd try and learn backstroke and breaststroke because I think it helps your feel of the water, is fun, and backstroke uses your lats really well. It will help break up the monotony a bit.
I'd avoid fly because it's technically difficult (though there's a good argument breaststroke is as technically difficult or more so than fly) and I think it's easy to get hurt.

I have a R shoulder that needs a lot more strength before I get back to other strokes; as you can see I do almost exclusively free

that said, if 2k is a long workout for you, I'd do all free right now. When you get bored, start trying other stuff.

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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

SO had a rest day yesterday, and it showed in my swim today. Almost feeling normal, but need some extra rest to get my HR down and breathing under control. Pushed a couple things past comfortable, just need to drop this 6lbs that jumped into my gut during the holidays:

10x100as 3swim@1;40(1;26/25/22)bk@2;00(1;25)brst@2;00(1;31)5 IM kick@2;00(1;56/54/53/53/48)
2x(500p@7;30/100bk/brst@2;30)pulls(6;24/6;20)bk(1;25)best(1;28+)
2x(3x100p@1;40/1;50/2;00/50bk/brst@1;30)pulls(1;15/13/11--14/11/08+)bk(39)best(41)
100frog(1;51)50fly(36)50 kick
3100SCY in 61 minutes

8km yesterday, main set was 6 x 1200 CSS+3. Shoulders are cooked today.

what's CSS +3?

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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

 

same pool w the analog clock, didn't pay attention to splits. Something like 3400 yds

500 swim, 50 kick
400 swim, 50 kick
4 x (100 fast + 50 kick)
300 swim, 50 kick
3 x (100 fast + 50 kick)
300 swim
2 x (100 fast + 50 kick)
200 swim
4 x 50 c/d kick the first and last

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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

Nasty stuff. Sounds like IQ training or rotto training?

10x400 yesterday, desc in blocks of 3

I’ve been cranking out pool swims since recovering from my shoulder injury (cortisone did its thing!) Pool because all this rain has made the ocean a little too unhealthy to swim in, although several from my pod continue to do so. The gf has put together some awesome workouts (they’re in my log here on ST) and I’m pretty fatigued. Today’s highlight was 2x(3x100@1:25) with a minute rest between the sets. With fins, too. We held 1:10-1:12 on these with a quite elevated HR. We followed that with 3x200 pulls. That took my arms to the fatigued induced sloppy stroke zone. All this has, so far, put me very high in this year’s Big Kahuna. Unfortunately, tomorrow, I go in for my second heart ablation. This time, the left atrium. So, I’ll be out for a week or so, and drop way down on BK.

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

critical swim speed. It's the pace you can hold for around 1500m. Calculate it by doing a 400/200 TT, then you train based of the CSS pace. Say it's 1.28min/100m for CSS, you might be doing 400s at CSS or 800s at CSS+2 i.e 1.30. Its good for the longer sets as it helps you pace it better. I think I have a 10k set coming up soon and if I was using CSS + beeper I'd go out way too hard and blow up. At first it feels way too easy/slow, then towards the end you struggle to make the beeper.

Rotto. What's IQ training?

Nice work. Intelligence quotient (IQ) training aka Long swim sets where you do mental games to keep yourself entertained but really just trying to not get out!

  


what's the beeper? I mean I know you're using something that you have set for whatever interval but is this thing attached to your goggles somehow or does it sit on the end of your lane?

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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

Thanks! That makes sense. Tried a bit of backstroke today. Only half as fast for twice the effort.

Yesterday only 1600scm. Too much traffic in the pool.

2300 scm today. Working set of 8x100 at 2:05: 1:47, 1:51, 1:52, 1:50, 1:50, 1:48, 1:50, 1:52
Feel my form breaking down a lot once it gets longer. After the set worked on some more drills and kicking. Something might have clicked, did 3 cool down 50s at relatively easy 1:38 pace. Head position + thoracic extension + balance in the water.

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Strava

A (too) brief set of these:

50s on 1:01 -- the catch is, you must hit the wall before the top. Sendoffs are:
0:00
1:01
2:02
3:03
...
15:15
16:16
etc.

If you make it to, say, 30, you leave on 30:30 and have 30 seconds for that 50. Lots of rest, but ramped up pressure and pace.

AM 3800 yard guided swim on Form goggles. Mainset was 3 rounds of 2 x 100 build plus 800 moderate effort.

PM 2000 yard recovery swim

Stole this mornings set from this board so thanks to whoever posted it.

500 paddles
5x100
400 paddles
4x100
300 paddles
3x100
200 paddles
2x100
100 paddles
100

Things coming around nicely, feel like one more week and I'll be able to get in 4k for my hour swims. Unfortunately I have an eye surgery on the 20th, they say to stay out for 3 weeks, but I think that means 4 days.. (-;

8x(3x100) as swim@1;40(1;25/24/22) Back@2;00(1;29+/1;27/1;24)IMkick@2;10(1;58;57;55)Breast(1;33/32/29+)IM kick@2;10(1;56/55/54)pull@1;30(1;15/13/11)IM kick@2;10(1;55/53/53)buoy@2;00(1;18/17/16)
5x(3x50) as fly/bk(40/39+/39)frog@1;10(54/53/53)buoy@1;00(38/37/36)frog@1;10(54/54/53)pull@;45(37/36/34)
3150SCY in 63 minutes

It does get mental, especially when we hit 10km in the pool!

I've got a finis tempo trainer which goes in your swim cap. You can also use your garmin. Not sure if CSS is really useful for triathlon.

That 50 workout sounds like it would be really fun... If only I were a bit faster.

Haven't been able to swim consistently in December due to a fair amount of traveling to a place with no pool access. So I swam whenever I could when back in town. January has started off better. Back in the pool on the 3rd for 1750 yd. Only 1450 on the 4th as I was starting to feel a little more tired than normal. Out on the 5th and 6th for the world's shortest cold. 2100 yd slow on the 7th. Didn't want to push it too hard off the cold. 2500 yd at medium pace on the 8th. And 2100 fast yards today with
5x200 @ 1:30, 1:33, 1:32, 1:31, 1:31
100 medium @ 1:33
6x100 @ 1:23, 1:26, 1:26, 1:26, 1:25, 1:26
6x50 @ 1:23, 1:22, 1:21, 1:21, 1:21, 1:19
100 cool down @ 1:32

ok, that looks fun!

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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

because of suction from goggles?

don't need goggles to kick w a board...

---

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 50s for as long as you can, then switch to 25s for as long as you 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

I googled, the goggles look sort of cool. I'd love that pace info in OW

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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