today was pretty cruisey imo

100 mixed stroke swim kick warm up

500p paddles held 1:16
4x75 fast (I was an idiot. Crushed a 100 in 1:10 then was confused bc no one else was at the wall and I only had :10 rest - the struggle is real
400ppad holding 1:16s
3x100 as 25s/stk/s/stk, 2 as 25s/stk/50s
300ppad holding 1:15s
2x125 as 50s/stk/25fast
200ppad went 2:31
150 as 25k/stk/fast

100ez

5x100ppad on 1:30 cruise went 1:20, :19, :18, :17, :16, :15

200k
100ez cool down.

4300 out of the water in 77 minutes and into the locker room in record time because it was -1c (30F) on deck

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

I've been very delinquent in posting lately. Super busy at work, lots of workouts shortened to get there earlier. Here's the list of stuff I haven't posted yet:

1/6
MS: 4x500 pull strong on 6:15 [5:25-20-21-20]
total 3000scy
+ 4mi run

1/11
MS: 20x50 on 45. Hold 30's
total 2000 scy

1/13
just extended my warmup until 2k yards, so 5x[200 swim, 4x50 drill]

1/16
3-ish rounds of 200 swim, 400 pull, 100 kick
2700scy total


1/19
Wanted to test myself since I haven't been great in the water the last few weeks and really haven't been doing anything super hard lately
500 hard (5:22)
8x50 easy recovery
200 hard (2:00)
6x50 easy recovery
2x[100 hard, some 50's easy] 56.6/56.1
~2600 scy total


+45min strength session in the afternoon


1/20

4x400 on 5:30, 300 cruise/ 100 strong. 2 swim, 2 pull
6x25 fly
total 2700 scy

about to head out the door for a short run

---

-----

A few sets of 300s, 200's, and 100's, followed by a few fast 200s and 100's.

2500 yds. 1 Hr.

Since we're sharing our workout vistas, here's the Y in Illinois (this is pink, but close to accurate):

7.7 mi run in 70 min, treadmill progressive-ish (9:23, 9:14, 9:12, 9:06, 9:03, 8:57, 8:56, last .7 in 6:09 (8:47 avg pace for that segment))
1850 scm easy swim, blood sugar a little low from run

500 swim (8:01)
50 kick
12 x 100 on 1:40 (1:29-1:30, wasn't pushing it, see above)
50 kick
25 kick
25 back

shoulder external rotation and a couple resistance band exercises

---

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

Fighting off a cold, so swam about 80% of my usual yardage (11k) for the week.
Today 3000 SCY
1000 (14:22), 200 IM Kick
8x100 on 1:40 (1:21-22), 4x50K on 1:15
Pull set on 1:30/100:
200 (2:34)
2x150 (1:56-7)
3x100 (1:18s)

hope you feel better

---

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

scy about 2000 yds. about 40 minutes.

50s on 1:01, beat the clock to the top. So, you must hit the wall before :00, but leave on:

0:00
1:01
2:02
etc.

I made it to 26:26.

Two notes: 1) I think this set should be called High School Newspaper. 2) Not sure what to do when you get to the business end of this set--after a couple of seeing-stars 50s, it's just kind of over. Go backwards so that the 50s get easier until you're back at the :00 again? Stay at the last time (leave, say, on the :26) for a few more....

5k keeps the doctor away

LCM

500-400-300-200-100 on 130 cycle mix some backstroke in there
4x400 as 2 on 530 2 on 515
100 recovery
20x25 free fast on 30 (short course lanes in lane 1 and 2)
100-200-300-200-150-50 steady on 125 cycle
200 easy

Saturday 4300 yard squad swim

Sunday 5000 yard easy solo swim

3600 easy yards

I accept the name of the set and like it.
I need to actually try it

---

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 know how unbelievable this sounds, but I rode my bike yesterday. 34.02 miles as eleven loops of a bike path, 2:30:45 which is a whopping 13.55 mph. I'd like to think I'd be a bit faster without all the turns but I've always been impressed by how slow a cyclist I am.

today 1500 m swim + 6.4 mi run (56:45)

2 x 300 on 5:15 (4:45, 4:31)
5 x (50 kick, 100 swim) 1:22, 22, 21, 21, 21
50 kick
100 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

You and Mr. Bubbles, always battling for the slowest time up Mt. Lemmon!

Today we did an 800 for time, but I lost count over the last 250 and did 750. Somewhat happy as I held 1:17 dropped in a 1:15 from 300-400 and a 1;18 from 400-500 but the rest of my 100s were 1:17, over and over and over again.

1250 mixed swim, stroke, pull warm up
8x50 odds stroke/swim evens k/s
800 (750) for time.
50ez
300fins as 25k/stroke (IMO)/s
150 as 100ez/50fast
100 as 50ez/fast
50fast
100cd

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

Today's master set was as follows:

The group I lead is M (base work) + Thur (hard set). This Thur is going to be an test set day. (they swim 5 days a week, Tu is stroke day, W is pull day, Fri is a mixed bag; last Fri of month is "5k Friday")

Either 12 x 50 on 2:00 holding best effort or 4 x 100 on 1:XX x 4 where you drop 5s per round (IE 4 x 100 on 1:30; 4 x 1 on 1:25 4 x 1 on 1:20, 4 x 1 on 1:15....again the interval is changeable)

W/U:
300 as 75 loosen 25 scull
2 x 100 pull 1) thighs 2) knees
100 social kick
4 x 75 IMO 25 kick/drill/swim @ 1:20
2 x 100 pull 1) ankles 2) choice location
100 social kick

M/S:
8 x 50 on 1:00 / 1:10
o) streamline off wall with no leg kicking + swim
e) 3 turn 50

4 x 100 as 25 underswitch / 25 swim @ 1:45
4 x 100 as rotating 25 string within @ 1:45

4 x 100 as 25 triple touch / 25 swim @ 1:45
2 x 200 or 400 endurance

4 x 50 descend 1-4 @ 1:00

W/D:
200 easy.

---

Brooks Doughtie, M.S.
Exercise Physiology
-USAT Level II

Out of the water since last Thursday, but managed to get there today and did some easy distance stuff:

100s (1;30)
1500buoy@22;00(21;29-7;21/7;07/7;00) 500IM kick easy
2x500p@7;00(6;37/6;31)
4x50@1;10-2back46/44)2brst(46/44)4x50p@;45(37's)100 dolphin
3500SCY in 60 minutes

I was wondering how you were doing - how'd the surgery go? goggles feel ok?

---

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

Some placeholder sets in past two days all I could manage -- way overloaded with swimming, is the takeaway. Long warmup and cool down.

40x25s on :30 IM+kick (kicks on 1:00, and were really just rest)

100 IM, 100 kick, 100 pull, 100 kick IM, 100.

Meh. Water felt like sand. Two days off for me.

LOL apt description on some days

water felt like water to me today but lifeguard was 20 min late. 1600m swim, 4.5 mi run in 42:29 (9:34, 9:31, 9:25, 9:22, last half mile you can calculate if you care, I don't)

500 swim 7:52
50 kick
500 swim 7:38
50 kick
500 swim 7:26

felt good, those are a moderate pace because that's what I felt like

---

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

met a friend who's in town for a recovery swim

700 swim, stroke warm up
2x(4x50 desc 1-4 on the minute)
4x100 desc 1-4 on the 1:45
400pull w/paddles breathing every 3-5
100cd

2000 mostly easy, did crank out a couple of :34 50s. After yesterday's TT, I was feeling a bit flat and my times today showed it.

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

I knocked down 100 x 100 yesterday in the pool (SCY). Just a fun challenge, I had never swam more than 5,500 yards before.

Broke it up into chunks, 2.5 hours in the water.

2 rounds of:

20x100 on 1:25 holding 1:12/1:13

10x100 on 1:25 holding 1:08 (threshold)

20x100 on 1:20 holding 1:12/1:13

With 1-2 mins recovery between each.

It's not for the faint of heart but I found it to be surprisingly easier than expected. Equivalent to say a 4-5 hour long easy bike ride from a TSS perspective. Mentally a bit boring, but had a buddy with me and got through it in 2.5 hours and am pretty much fully recovered today. I am considering doing it again on Saturday to get to 30k for the week...

https://www.strava.com/activities/8439528609

nice paces for that set!

---

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

another 2k midmorning because early AM just felt so good

1000 wu 15:33
50 kick
5 x (100 swim, 50 kick) #1 and #4 IM
200 cd mix swim and 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

I'm going to do this someday. But I'm way slower than that, the amount of time at/in the pool is daunting.

I suspect at some point in your life you've spent a couple hours on a bike trainer, or on a treadmill. It's not wildly different. In fact you actually get to move more cuz you go back and forth!

---

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

Yeah, not so much the actual time - more finding the time. Anything over a 1.5 hour workout these days is a lot.