At this point in the year, I almost always make a lane reservation (damn resolutioners!) but didn’t yesterday because Mondays are usually chill. As luck would have it, everyone and their grandparents were there and I only got 675m before I had to get ready for a call.

Yesterday 7.5 mi 1:12:08 fartlek
Today 1125 yds swim and 6.2 mi fartlek run (bit under 56 min) easy mix swim kick, babying shoulder and that arm collided w the swimmer I was splitting a lane w which didn’t help

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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

Have you heard of kelly palace? She does a good interview here and talks about hanging for shoulder health - https://castbox.fm/vd/513917854

She’s a weapon in the pool too. She had shoulder issues and found hanging really good for her

She also talks about her training in the interview which is interesting. She is a proponent of more race pace exclusive or usrpt training for pool racing

Hope your shoulder heals up soon

Today lcm 5.7

800 easy
100-200-400-500-400-200-100 on 15 seconds rest each
100-100-200-100-400-100-500-100-500-100 all 100s as fast
200 easy
800 mix easy

Thanks for the link.

I have super weak external rotation and serratus anterior on the R side - so it's a stablization issue. If I swim a certain pace or faster I'm okay, having to split a lane I haven't figured out how to swim fast enough in the smaller space... if that makes sense. So if I swim too much easy my technique is off and it hurts. Obviously I've been doing some semi decent volume too.

I was seeing a PT last spring and doing some exercises but it didn't seem to help, when I STOPPED doing them I had less pain. Serratus push ups seem to help. Anyway thanks for hte link, been trying to sort out fixing it as it is definitely muscle weakness causing some impingement

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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

AM 3100 yards guided workout on Form goggles. Technique focus. Drills, kicking and some pace change stuff. Nothing hard.

PM 4000 yards with training partner
Mainset
5 x 200 on 3 min sendoff
Easy 50
2 x 300 on 5 min
Easy 100
4 x 50 on 1 minute

getting intrigued by hanging thing!
pain free this AM - not fast, totally focused on technique and didn't look at the clock a lot


3325 yd swim


5 x 200 on 3:30
50 kick
4 x (100 fast, 50 kick)
3 x 200 on 3:30
50 kick
2 x (100 fast, 50 kick)
1 x 200 swim
50 kick
3 x (100 fast, 50 kick)
25 kick cd

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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

2500 yard recovery swim

Weights yesterday.

2350 scm today. Included:
Warm up plus drills
7x50 on 1:03: 47, 48, 50, 51, 50, 53, 53
some more drills
9x100 pull on 2:05: 1:49, 1:53, 1:48, 1:48, 1:51, a random 50 due to traffic, 1:47, 1:44, 1:51
kicking plenty for cool down

For hanging - passive or active? There is this counterpart to serratus pushups while hanging which might be interesting.

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Strava

Main set today

2x
6x100 2 on 1:30, 1:25, 1:20
600p desc by 150 :30

then 500k w/a board as 75free/25 breast

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Brian Stover USAT LII
Accelerate3 Coaching
Insta

Hope it works for you. I really like that podcast - someone who has swum her whole life and still very passionate

Main today

2 rounds
12 x 100 free as 4 on 130, 4 on 140, 4 on 150. Drop 2-3 seconds each 4 so last 4 is goal 400 pace

Had to do a big 5 hour drive today, doc visit. So decided to go to a club swim in Orange County, and man the cool water and sea level O2 sure was nice. Coach had the main set of 1800 split into different stuff, and after an 800 warm up, I decided to do a pull set on the 1;20 base, no breaks. Figured I would get a 1/3 or 1/2 way, but all those nice perks got me to the end racing with the 35 year olds!!!

3x100s@1;40(1;24/23/21)3x100IM kick@2;10(1;56/55/54)100bk(1;29)100brst(1;32)
Main set all pull@1;20 base--2x150/300/3x100/300/4x75/300--(1;50/1;51/3;44)(1;12/1;14/1;14/3;42)(54/53/55/3;48)
100 kick/4x50IM order@1;30(fly-37 bk/42-brst/42-free/33)
3000SCY in 47 minutes


Pull set was a real break through, didnt feel great, was gasping the entire time, but I made it with some rest even...

3625 yds then 2.65 mi run (24:38), legs kind of jelly-ish from the longer swim intervals.
Didn’t try to go fast, just working on stroke technique
5 x (500 swim, 50 kick) desc 710, 7, 652, 646, 642
4 x (100 swim, 50 kick) avg 1:16
200 swim
75 kick cd

---

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

After a while off, I've done a few 1000yd-ish workouts w/o too much structure.

Yesterday: the 12 days of Christmas set (see last months fish thread)

Today: a 500 for time became a 300 for time followed by another "okay, suck it up, *this* 300 is for time." Not a gold star day for me. I think I will ramp up longer-distance sets in the next month.

3800 yards guided swim on Form goggles. Lot’s of technique work during the warmup.
Mainset was 50 maximal followed by an easy 100 choice which I did as backstroke.

Back up at the high hot pool, only this massive rain has cooled it down to about 84, so not too bad. Felt really sluggish after yesterdays big pull set, so just eased into today until things loosened up a bit:

3x(200s@3;10/100IM kick@2;20/100bk@2;00/100 breast@2;00) swim and buoys(2;59/2;52/2;46)bk(1;29/1;28/1;28)brst(1;34/1;32/1;30)
1000pull@14;00(13;08--6;38/6;30)
4x50bk@1;30(42/41/40/39)3x50p@;45(35/34/33)
2850SCY in 53 minutes

Sucked it up and did a few 300s and 200s today.

2x
300 on 4:30
250 on 4:30
100 on 1:30 (same pacing as the 300)
75 on 1:30

3x 200s fast on 5:00

10x25s very fast on 1:00

About 2500 yds. About an hour.

AM 5000 yard squad swim. Extensive warmup and technique work. Mainset was 3 rounds of 4 x 125 on 2 min sendoff as
First 25 yards as moderately hard followed by 100 yards moderate
2nd 50 yards as moderately hard followed by 75 yard’s moderate
3rd 75 yards as moderately hard followed by 50 yards moderate
4th 100 yards as moderately hard followed by 25 yards moderate

PM 3100 yards technique focus with lots of kicking

Got in yesterday and felt super blah, so just started dong 50's on the ;50, then some stroke on the minute, and then some kick on the minute, until I had done 68 of them in a row in my hour. Was kind of fun actually, focusing mostly on the stroke ones

68x50, swims(43 to 39) buoys(40 to 38's) pulls(38 to 36's) 6 bk(45 to 42)3 breast(45 to 43) 3 fly(43/39/39) frog kicks(56 to 53's)

3400SCY in 60 minutes

Well today was a bonus day, very rainy and cold, but since I have to take 3 days off from now, decided to go and just push through. After all my 50's from yesterday, opted for the opposite today and did some distance stuff just steady, same hour as yesterday, but 400 more yardages. One other guy in pool, so no waves!!!

1500 buoy@22;00(21;36--7;26/7;13/6;57)
1000p@13;30(12;56--6;30/6;26) 500IM kick@10;00(9;43)
2x200p#3;00(2;35/2;32)2x200 frog@4;00(3;36/3;32)
3800SCY in 60 minutes

Our YMCA has just gone back to pre Covid hours and our afternoon practice is back to 75 minutes from 45. A huge difference, can do some intensity and actually take rest.

3x (500 @ 7:30; 200 IM @ 3:30)
1st 500 paddles / buoy
2nd buoy
3rd swim

4 x 50 kick
4 x 200 pull @ 3:00
4 x 75 @ 1:30(?)

4100 yards

no swims to report due to my body needing a day out of the water fri (ran 9.4 mi) and a rest day yesterday after flying halfway across the country Fri night
swim planned tomorrow

---

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

Saturday - 4000 yard with training partner. Mainset 500 pull then 5 x 100 on 1:30 sendoff followed by 10 x 50 fast on 1 minute sendoff

Sunday - 2200 yard recovery swim

Back in pool after three days out. 2150 scm then 6.5 mi run (61 min, 4.7 at 6.4 mph and 1.5 at 6.5 mph)

5 x 200 on 330 (309, 303, 259, 257, 256)
50 kick
4 x (100 swim, 50 kick) 1:24s
2 x (200 swim, 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

All of the swimmers showed up to the first day back on campus. YOU get to circle! and YOU get to circle!

I played keep up with the HS team in my lane for 45 minutes. They did

4x75s on 1:20
6x50s on :50
1x250 negative split
6x50s 2 fast/1 slow, 2 fast/1 slow

Their pace was easily 5 sec faster than my usual for these kinds of sets, although the sendoffs were pretty easy to make.

I got out before some weird 6x125 set (as 75 fast, 50 drill, 100 pull, 25 fast...like that) whose intricacies were a little too much for me to parse.

I will say this, I had to be wrangled into circling with these guys in the first place, and I was very glad I stopped whining about it, because the experience of swimming with a bunch of folks was a very nice change of pace.

I'd like to have a couple other people to swim with (I want my own lane!) but the other masters swimmers here swim midday and I like my mornings. Suppose I could see if I could swim w the high school team on their T/TH mornings.

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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