AM 4000 yards as guided workout on Form goggles.
Mainset, 3 rounds of 800 with each 800 as:
5 x 100 moderate
4 x 50 descending
100 easy choice which I did as backstroke

PM 3800 yards as guided workout on Form goggles.
Mainset 6 x 500 as
3 easy
2 moderate
1 strong

Surgery went well, went from 20/300 in left eye to 20/20!! Getting in the pool but keeping eye dry and goggles on all the time, even in shower. So far so good.. Today was 86+ again, they have this pool cranked up to full old people temps, ugh..

2x(2x100@1;40/100bk@2;00/100IM kick@2;10/100 breast@2;00)swims(1;29/27)buoys(1;22/20)back(1;32/1;28)Breast(1;35/1;31)
3x200p@3;00(2;36/31/29)200IM kick(3;54)
2x(2x100p@1;40/1;50/100bk/brst@2;00)pulls(1;16/15/15/14)bk(1;27)brst(1;30)
2x100 dolphin(2;06/2;14)5x100p@1;40/1;35/1;30/1;25)-(1;18/16/16/16/15)
4x50 odd bk/brst/evens buoy(bk/brst(43/43)buoys(36/35)2x50frog(58/56)
3400SCY in 61 minutes

3 days in a row, whooo hooo!! Water still 86+, but sure does feel good to just jump in and not get one iota of a chill. And warm ups get done in a couple hundred yards too, so not all bad. Bunch of 50's mostly, couple 500's to round out:

30x50 as 3x(5s@;50/2 bk-brst@1;00) swims/buoys(42 to 38's)bk(44/42/40)brst(46/44/43)4 frog@1;00(53/52's)5p@;45(37/36's)
2x500p@7;00(6;18/6;14)200IM kick@4;30(3;54)
5x50p@;45(37's)5x50 frog@1;00(53 to 50)
4x50, odds fly-bk@1;20/evens buoy@1;10--(fly-37/bk-40/buoys-37/35)
3400SCY in 60 minutes

AM 5000 yard squad swim
Mainset 4 rounds of 4 x 100
Round 1 1:45 sendoff choice, I did backstroke
Round 2 1:40 sendoff
Round 3 1:35 sendoff
Round 4 was 2 on 1:20 sendoff and 2 on 1:15. I used paddles and fins and barely made the interval. I was thinking that it was gonna be virtually a 400 continuous but somehow I barely made it as 4 separate 100s.

PM 4300 guided swim on Form googles
Preset was 4 x 300 with each 300 as
150 easy
100 moderate
50 strong
Mainset of 3 x 800, each 800 as
200 easy
2 x 50 strong
400 easy
2 x 50 fast

Been incredibly busy at work recently so have been trying to make some shorter sessions really count.

1400 yds monday as
200 warmup
6x100 1:28-1:30
12x50 1:18-1:22

1200 yds Tuesday as
200 warmup
4x100 1:24-1:29
8x50 1:17-1:23
200 cool down

1500 today as a mixture of 100's, 150's, and 200's all at 1:34 or 1:35.

I was feeling pretty tired in the water after two fast days in a row. That said, how do y'all feel about fast to easy workouts ratio? do y'all subscribe to the one or two swims a week fast and the rest more base yardage?

3600 SCY
1000 (14:25), 200IM K
12x100 on 1:45 Stoke IM order (1;21-1:38)
4x50K on 1:15
Pull set on 1:30/100 base (200,2x150,3x100, 4x50)

Did 100s stroke, as my freestyle technique is messed up, over pulling on left arm and not getting full catch on right arm. Going to add in some shorter intervals 25s, 50s) and work the technique

No to “one or two fast and the rest base.” You are thinking like a runner. Most fast with one or two easy IMO but each workout should have some easy.
Yesterday 10.4 mi run easy (10 min miles)
Today 4150 scm and external rotation exercise plus lower body strength (should have done the strength yesterday but better now than not at all)
500 wu
50 kick
5 x (100 swim, 50 kick) 1:22s
5 x 200 on 330 desc 303, 258, 56, 53, 50
6 x (50 kick, 50 swim)
400 kick
8 x 100 alt swim kick by 100
50 kick cd

Loved the 2:50 200 sweet pain

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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

3800 easy yards

Regarding the discussion of how much fast versus easy stuff. I work as a firefighter and have a 24 hour on 48 hour off schedule for work. I use that schedule to guide my training schedule. It works out to be 2 days of substance followed by an easy or off day. I like that flow in training and it has been allowing me to train a lot and still feel like I’m recovering.

took 3 tries to actually get in the pool this week. Showed up Monday and they were just closing the pool for a lady having an asthma attack. Tuesday we had rain which caused traffic to be so bad I missed my pool window. Finally in the water yesterday and today as a makeup for monday.

Yesterday:
Warmup 2x[200 swim, 4x50 drill]
5x500 as:
1. 5x100 with ankle band (1:25 interval, hold 1:10's)
2. Pull, buoy only. 45s rest (5:46)
3. Pull, paddles and buoy. 45s rest (5:30)
4. Paddles only, 45s rest (5:34)
5. 5x100 swim on 1:20 (held 1:06-07)
2x50 easy

3400scy

Today:
Warmup 2x[200 swim, 4x50 drill]
20x100 as 5 rounds of descend 1-4.
Interval was 1:30-25-20-15 (drop 5s 1-4).
Times were pretty close to 1:09-07-05-03/2 on every round
4x50 easy

3000scy

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5k lcm today with main set as 2.8k

2-4-4-4-4-4-3-1-2 on 122.5 cycle. Just trying to build in some more endurance fitness

I am no coach but I suspect unless you're totally trashed and feel like you're about to get sick or give up and never swim again most workouts should be hard and have something fast. If you just swim too much base effort you lose the feel for going faster and turning arms over quicker.

If I swim 6 days a week, I will be aiming to really hit 3 of the 6 (as they are the days I swim with a group), trying to do my best training times at certain parts of the set. The other days would be hard but not really 'shitting your pants' hard

Wonder what others think but I think 'base speed' in swimming is also a bit faster than what an equivalent base effort in running or biking would be. If my 1500m pb was 22.5 mins (1:30 pace) I'd say most of my base efforts would want to be around 133-136, for sets up to around 3k. Anything slower than that is just recovery and warm up and cool down pace

  
hold up … what’s a 3 turn 50?

i’ve done 2 turn 50s starting from the middle on scm pools… i suppose one could start at the flags??

4th day in a row, nice hot tub water again and kind of tired arms and even a bit sore. But have to take 3 days out of water now, so loaded up before the days of rest. Will do some weights and body stuff.

10x100, odds swim@1;40/evnes IM kick@2;20- swims(1;27/22/20/18/15) kicks(2;06/1;57/55/53/50)
500pull@7;00(6;18)500IM kick@10;00(9;35)
3x(2x100p@1;40/1;50/100stroke@2;00)pulls(1;16/13/14/11/13/08+)bk(1;27)brst(1;29)4x25fly@;40(18/18/17/16+)
2x100dolphim@2;30(2;12/2;06)2x100frog@2;10(1;48/1;44)200 easy pull(2;35
3500SCY in 67 minutes

Dan wants to do a birthday set at the end of next week, so he is shooting for 66x50@;50. I will do it with him and put in some strokes to toughen it up a bit..

I've been lurking.

I had 14 days off swimming due to a cyst removal from left shoulder on Jan 6th. Two strokes into my return-to-swimming on Jan 20th and I was gasping with joy: The damn cyst was restricting me! I had become so used to it that I did not realize what it was doing to me.

And get this:

Fri 20th - swam once.
Sat 21st - swam once.
Sun 22nd - swam twice.
Mon 23rd - swam twice.
Tue 24th - no swim.
Wed 25th - swam once.
Thu 26th - swam once.

So, that's 8 sessions in a week. I've never done that before. And...it's not hard for me to do this. I love swimming often. It suddenly hit me this year that I can/should do this. (My sessions are generally only a mile total, mind!) :)

I've gradually eased back into it, intensity-wise. Today saw a 1:26 100m, which was "moderately hard".

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

1300 scm , 6 mi fartlek 54 min (1,75 at 6.5, 2.3 at 7 mph, .5 at 7.5 mph)
500 wu
50 kick
3 x 200 on 4 (2:50, 49, 47)
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

40 x 100 on 1:40 scy
Focused on a good streamline on every turn and a solid catch every stroke

4x100m + 4x50m + 4x25m + 4x12.5m WU.

50m in 38.5sec. (The goal today was 50m in 38.5sec.) :)

4x12.5m + 4x25m + 4x50m + 4x100m CD.

Noswim tomorrow. 2 sessions planned for Sunday.

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

For curiosity, how much rest did this give you?

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

Today about 15 seconds. Smooth effort focused on technique. I’m a plow horse and not a thoroughbred, so I’m good at that speed/distance to recovery ratio. If the pace were to get just a little bit faster or the rest interval just a little bit shorter, the effort gets significantly harder. Today was not meant to be a hard day, but it felt good to get in the water and focus on taking smooth strokes

800 choice
40x25’s on :40 - 10 of each stroke
Easy 50 after each set
200 kick
800 swim easy

Cool.

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

1st day back -- 2nd day is usually a strong day. Short and sweet today.

About 25 minutes, about 1000 yds. with w/u and w/down:

12x50s on :45.

3600 SCY. Had the pool to myself.
1000 FR(14:26), 200IM K
8x100 on 1:40(1:20-21), 4x50K on 1:15
8x50 on 1:00 (37-8), 4x50K on 1:15
Pull set on 1:30/100 base) 1x200, 2x150,3x100: avg’d about 1:18/10
8x25 Stroke on 40 (18-23)

3500 yds. 75 minutes. I bet you folks could do this in an hour.

warm up/down. down took a while.

4x
300 on 5 on 1:30 pace
250 on 5
100 on 1:30 fast
50 on 1:30

I think the rounds are meant to be done with no rest between, but I took a couple of minutes. This set is also advertised as a kind of perpetual set that would be easy to do forever. I disagree, because I am not in shape enough to do that, but it is varied in length and pace.

10am session today:

WU: 4x100m + 4x50m + 4x25m + 4x12.5m.
100m in 1:24.5sec. Moderately hard. (The goal today was sub 1:26)
CD: 4x12.5m + 4x25m + 4x50m + 4x100m.

I plan to go again at 3pm. 50m in 38.0sec will be the goal. The afternoon session will make 7 sessions for me this week (Mon-Sun), which I want to be the new normal.

I'm pleased with my gradual progress since my shoulder-cyst removal on Jan 6th, and the following 14-day no-swim period. Maybe I needed the break! Sub 1:26 was my January goal. This morning I even beat my Feb goal! :)

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

I’ve swam every day in the past week with my swims since my last post as follows:
1800 on the 26th as 18 100’s 1:28-1:33 with a few slower as my “cooldown”
2500ish (forgot to record the warmup)on the 27th as a group swim mostly 100s with a few longer sets 1:29-1:31 (with some draft)
1500 on the 28th as mostly 100s with a few longer sets sprinkled in 1:26-1:33. Intended to do longer but I apparently I can’t math total yardage
1750 today with 200 warmup, mostly 50s and 5 100’s. 1:29 warmup, 50s 1:13-1:23, 100s 1:24-1:28 even though they were meant as breaks from the 50s.

Kind of felt like today was a bit of a breakthrough swim in terms of paces. We’ll see if it sticks into next week