Of all the Postal swims, the One hour is typically my 'worse' performance when ranked nationally. a) because many more folks do the 1hr than the 5km/10km/3ky/6ky, and b) what you said - I am sure most others do this in a 25y pool and I am at a disadvantage in my 25m pool. Oh well, it is fun to at least do at least one of the Postals 'with others'... I can't get anyone else to do the longer events.

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________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

Warmup - 12x50; 6x100
200 Kick
4x200 on 1:50 base
5x(75 Free,25Back)

2700 SCM

3000m tonight.

Main set - repeat whole thing twice)
( 2 x250 alt swim / kick by 50. 30s rest between 250's, and build each 250 to "moderately hard"
100 @ pb +10s or better
200ez)

100's were both 1:05's

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Here's a good one I did tonight...
4 rounds of 4x50, 2x200
1st round 1x50 FAST, 3x50 on :50 easy, 2x200 on 2:50 hold a sustainable but hard pace (for me that was 2:26-2:28)
2nd round 2x50 FAST, 2x50 on :50, 2x200 on 2:50... same times as before.
3rd round 3x50 FAST.... you get the idea.

Got this set from an interview I saw with Macca. He calls it the "elevator set".
Those last two rounds are no joke.

1000s 12:40
5x100 various kicks
3x[25/50/75/100]@:05RI
150 s/k cool

2400 sc yardages

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

I'll have to try that set soon!! Looks hard.

This morning - still working on feeling good again.

1/29/15
500ez
8x50/fins 25 dr/25swim
2x50bk/br
2x(300/250/100/50 mod on 1:30 base) first rd pull
100ez
Repeat prior set
4000scy

Feeling a little better each day

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Nice postal; too bad about the 57m ...

7.2 mi run w/ 4 @ 7:30 pace ; 6 mi bike commute yesterday (+ 8 am class = no swim)
7.6 mi run + 2700 yd swim today. Forgot suit. Swam in run shorts and sportsbra.

500 w/u
5 x 100 on 1:30
100 kick
3 x 300 on 4:30
100 kick
500 alt bk/fr by 100
100 kick c/d

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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

Not too bad for swimming in run gear :)

I took a while to get going at lunch today...

650 warmup
4x100 @ 1:40 - tempo (1:12's to 15's)
150 ez swim / kick
100 fast (1:10)
100 ez
100 fast (1:06)
100 ez

Finally felt decent on the last fast 100. I think in the back of my mind I was always wondering if I was going to run into the other guy sharing my lane. We were supposed to be splitting the lane, but at random intervals he'd decide to swim down my side....

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Thursday: forgot swimsuit
Friday: forgot ipod

8.1 mi run + 2300 yd swim

5 x 100 on 1:30
200 on 2:45
5 x 100 kick the evens
3 x 200 on 3:00 (2:28s)
500 c/d kicked some of it

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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

Finally got my groove back for a sprint set today. Probably the best set of 50s I've ever done.

500ez
5x100 fins 50dr/50swim
4x25 kick
16x50 on :50 moderate pull, last 8 with hand in a fist and paddle on forearm avg ~:40 getting warmed up still
4x25 kick
2x50 25br/25 build free
Main Set:
5x100 sprint on 2:00 all ~1:10 (first one was ~1:08.999 and that was surprising)
100ez pull
10x50 hard (not all out) on :60 avg :31-:32, last one just under :30 (that one was a sprint for the second 25)

100ez pull cd
3300scy

I was very happy with today, and pretty surprised since yesterday I was struggling mightily to swim 1:25s for 300 repeats and all week I've struggled to get below 1:20/100 for any length of time.

Also, 3 months ago my all-out 50 was :33 (and I would have done today's set at ~:38) , and today I felt like my stroke clicked in a way that it had never before. Hips were rotating well, kick was smooth, and my catch felt strong.

The goal was to do sub-:35. In a month or two I'd like to be at or below :30 for these, on :50 instead of :60.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

Nice job on the end of that sprint set dude!

This was last night's gem. 19:28 for the TT. Strength was good but need to do some longer threshold intervals.

a) 1000 straight w/u inc 200 drills and 200 kick.
b) 8x25 fast on 40, 25s @ :15 or so.
c) 100 EZ
d) 1500 TT- @ 19:27
e) 100 EZ
f) 7x100 paddles/pull on 1:25, descend each one @ 1:10-1:11. last one crept to 1:12. Was tired.
g) 100 EZ
h)100 kick w/ board, 4x25 FAST on :40, 100 c/d

4000 scy + 10:00 resistance bands

150y warm-up.

2015 USMS ePostal 1-hour swim:
5110 yards
50 cool-down.

5300y, 68 minutes

Awesome hour swim!

No work today, so I went a bit longer.
4x[200s/50k] 2:32/:24/:21/:18
5x[150s/50k] 1:48/:46/:47/:44/:42
5x[100s/100k] 1:08/:07/:06/:04/:07
10x50@1:00 alt bk/br

3500 sc yardages

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

Starting to wrap up a strong week.

Went long today, but not too hard.

9 x 500

Mixed in a lot of weak side breathing, which got me to thinking is there much value to breathing on the weak side every often?

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The secret of a long life is you try not to shorten it.
-Nobody

On my easier swims, I breathe on thirds or a 2-3 pattern. I can't do that when I push, where I just breathe to my right all the time. I've tried breathing on my left a few times in OW races. I get a bit dizzy. To be honest, I've been in some seriously rough rough water swims and never had a problem breathing on my favored side. I also have no problem seeing people on my left. So while I'm confident breathing my "weak" side, rarely, almost never, have I found a need.

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

I would say my OW experiences are similar to yours. I know I could breath weakside while racing, I'd hate it, but have never actually needed it except for the occasional sight. My question as I re-read it was poor. I was thinking more in terms of beneficial for muscular balance.

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The secret of a long life is you try not to shorten it.
-Nobody

I've never had a problem breathing to my favored side (left). Even in OW swims with a break on my left. I do a little of what HS said during pull sets and cooldowns, but that's about it.

Saturday AM, feeling good today too but a little tired from sprints yesterday:
500ez
5x100 fins 50dr/50swim
2x50 br/fast free
16x50 pull moderate
2x50 br/fast free
Main Set:
20x75 RI:15 all :55-:57
100ez
10x100 pull on 1:35 all 1:20-1:21
100ez back cd

4700scy

I'm trying to do more stuff like what SnappingT has outlined in his posts, shorter reps swam hard on :15-:20 rest.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

It's a good question. I probably should breathe more in training on the weak side. But then, they say train as you race. So maybe not.

I didn't press it so hard today as my PT session last night went long at 2.5 hours and worked me over pretty hard.

pyramid w/100k between
100/200/300/400/500/500/400/300/200/100
mostly about 1:15 pace
1:11/2:26/3:45/5:00/6:15/6:20/4:54/3:46/:2:23/1:07
500 s/k cool

4500 sc yardages

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

Nothing too tough today...

700 warmup then 30x100@1:50

6 swim (12's to 15's)
3 kick (1:28, 1:30, 1:30)
3 pull 1:18
6 swim 12 to 14
3 IM (1:25's, ugh...)
3 pull 1:18
3 swim 1:12, 1:13, 1:12
3 easy warmdown

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly