I've been feeling great in the pool lately. While I've always been a swimmer, my previous coach would give me half ironman training swims that rarely exceeded 3,000 yards. Lately, now that I'm on my own, I've not done a swim under 3,200 and it's starting to really pay off. I spent the first 3 weeks of January doing a lot of slow swims with a lot of sets between 400 up to 1,000; building a better base.

Yesterday's swim was 3,400 yards:

Warm-up (800)
200 mixed stroke at 1:35 pace
100 kick
200 free at 1:32 pace
100 kick
200 pull at 1:35 pace

Intermediate Sets (500)
10 x 50 yards in two groups of 5, as zone 1, 2, 3, 3, 3.
My paces were Z1 - 1:30, Z2 - 1:27, Z3 - 1:23
--Rest about 15 seconds between each 50

Main Sets (1,000)
5 x 200 yards. Swim odds (see below for odds), pull evens (1:30 pace).

Odds:
Hard 25, rest 5 seconds (1:05 pace)
Moderate 50, rest 5 (1:20 pace)
Hard 25, rest 5 (1:10 pace)
Moderate 75, rest 5 (1:20 pace)
Hard 25, rest 20 (1:05 pace)

2x, with fins (1,000):
200 choice (freestyle for me), rest 15 seconds
2 x 50 sprint, rest 10 seconds between
100 choice, rest 15 seconds
4 x 25 sprint, rest 5 seconds between


Cool Down (100)
Easy 100 at 1:35 pace

---

Nourish - Sports Nutrition Made Easy

Final total from January 39kscy, which is my largest month ever. Including December (30k), and November (35k), that makes my highest volume 3 straight months at 104kscy. Heck, that's basically HALF of my entire 2018 yardage (212k).

Crappy swim this morning. I seem to be in a funk. Times have slipped back to where I was the first week-or-so of January. Gonna have to take a step back and look at the plan this weekend.

100ez
2x50 (30) kick
2x100 (30) LA/RA/Sw
10x100 (20) @ 1:35

Didn't feel great, fatigued quickly and then it just kinda went to sh*t.

Lunch Run: Easy 4.3miles @ 7:53/mile

Feb 1/1, 1400scy
R/D/S: 55/49/37

Lactate threshold yesterday.

Can't even remember the warm up and prep set as it was at the end of a very busy week, but the main set kicked my ass, in a good way :) Total distance was 4250 SCM.

2 x {
6 x 100 FR/FR/IM @ 1:35 (FR)/1:45 (IM)
50m easy
6x75 Free @ 1:10
100m easy
}

I got an nasty leg cramp halfway through the 6x75, and didn't make that set. Grabbed a buoy and pulled the rest of my workout. Apparently I barely spoke at dinner, likely due to exhaustion but I did a easy 30km ride this AM to flush out the legs and I feel great!

Goals for Feb:
40K SCM for the month
Really working on kicking technique. My body position is a 7/10 and I just don't seem to be able to kick more than 150-175m out of a long set. So working on really keeping my head down, long arms, and more kicking sets

Speed day.

4x100 (30s)
30x25 (15) usrpt @18.5s, failed at 15 and 21
7x50 on 60s (48/46/48/47/47/46/46)

I haven't been feeling very good in the water for the last couple of weeks, and I've lost about 1s /25 on this set. I think I need to reset.

25 mile bike with 2x20s
4.7m run


Feb 2/2, 2900scy
R/D/S: 57/50/38

Warm up 10x100 alternate drill/swim/pull

16x50 on 1:00 kick
1-4, 9-12 w board holding 42
5-8, 13-16, no board on back, dolphin or free, holding 40

200 pull to find my arms

18x50 on 1:00 .. do 8 dolphins off every wall except br..
Rotate 6x through ba/fr, br/fr, 50 fr (37's, 39's, 34's)

100 easy

3,000. I'm still re-introducing myself to swimming maybe this one will help you if you're stuck with workout writer's block.

FFS! My best 50 kick is 1:06. Ugh. So much work to do.

Next you will tell me that's meters....

Somebody, tell me about back stroke? My coach suggested doing some on my easy days. I tried that.... Barely made it 25 yards! Nothing easy about that.

No.. yards lol. Give me 20 years back maybe.

Backstroke.. start by just kicking 25's with your arms at your side with good body position, feet high, hips up, water just splashing over your goggles once in a while.

Then do that on each side. Then do it with the bottom arm extended. Next drill - pull with the extended arm and rotate to other side.. slide the other bottom arm to extended position, repeat. Now you may be able to do the over water recovery and switch from extended position on one side to the other.

Ugh this is so hard to describe in writing.

I'm not sure what drill videos people are recommending these days. I was never a fan, but I think for AOS, total immersion might get you to a workable backstroke.

There are so many highly qualified swimmers on this forum that have much more value to add than I can do justice.

Ever thought of doing breaststroke as your "off" stroke? It's more natural, and although it's highly technical at the elite levels, it's very easy to get a serviceable stroke.

Yeah, I can do breast. But, coach recommended back to aid with shoulder mobility.

Thanks. That helps. I may not really be that bad. It's just funny how specific swim fitness is. 25 yards and I'm smoked on back.

Backstroke, the biggest thing is body position. Make sure you are looking straight overhead, not down at your feet. Your hips will sink if you look down, look up and your hips follow.

Work on kicking on your back. Then start incorporating arms. Thumb out, pinkie in.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

We had a club swim meet this morning, so I decided to do an experiment. There was 200 choice and 100's and 50's of all strokes and 100IM. So as long as there was a free lane available, iti was OK to do whatever events I wanted (even though entry read 4 max). I ended up doing the 200IM and the 100 in each stroke, 100 IM and 50 free and 50 fly and a 50 fly in a relay. All of this was packed into 1 hour and 45 minutes. On top of this, I ran every day this week getting back into 100/100 soo my expectation was quite low as my legs were feeling a bit trashed going in. So I figured this would all be a good gauge of what I can anticipate for a 400IM

What I was trying to do was see what my 100's of each event would be standalone, but somewhat tired (I only generally had one heat of rest throughout).

The 200IM I did not expect much as it was my first event of the day, barely warmed up at 7:30 am. But I was suprised to get a 3:32. Previously I did 3:30 this year. For the rest of the 100's I was 2-3 seconds off my best times. Adding up all my 100's up, I get 6:44 for the 400IM distance. I think if I add 7 seconds per stroke to that, I end up around 7:15 which seems like a reasonable target for the 400IM at provincials. The 200IM was pretty slow but that was my "warmup". So let's see. I was reasonably happy with the morning. I could really feel my legs from my frequent running this week. I had no snap in them and no push off the wall. I don't think 7 min 400IM is reasonable by end of May, but I'm still learning all these strokes.

My last event was the 100IM. It was my 9th event in 1:45 hrs. I ended up holding on for dear life, but still did a 1:40....1:39 would be better, but it was fun to pull through and it was only 2 seconds slower than earlier this year. I really had a lot of fun in a low key environment and it gave me an idea of where things are for the 400IM at Provincials in 7 weeks (YIKES)


All SCM in the description above.

I managed to get over to the pool while one of the kids was napping.

6x (3x100 pull). Started at 2:00 interval then knocked off 5s each round, so the last round was at 1:35. Alternated between pull / no paddles and pull w/ paddles on each round as well.

Probably could have gone 1 more round, but I ran out of time. Had to get home so we could take the kids sledding with some friends. The 3 year old is growing up so fast, he’s sliding down and getting back up the hill all by himself now.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Well now you can run uphill intervals with your child. There is a bonus in all this! I am roughly 20 years ahead of you on that front, so I don't get training forced into me chasing little kids around!

5.1 mi run
2025 yd swim

8 x 100 on 1:30 w/u
8 x [50 kick + 100 fast] 1:16, bunch of 1:15s, 1:16
25 kick c/d



runs/total days/swims = 49/52/30
2/4 for Feb

---

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

Since I can't run anymore, changing up the routine so I'm doing weights at lunchtime.

3 sets of each:

Dumbbell Military Press
Dumbbell Curls
Triceps extensions
Gym Ball Crunches
Hanging Knee Raises
Lat Pull Downs
Dumbbell Flys


When the knee gets better I'll start working in some squats.

Got a swim scheduled for tonight. More pulling. yay.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Still trying to find myself since every stroke is painful AF.

8x100 drill/swim/pull (no paddles ever)

12x50 on 1:00 rotate 4x through 50 kick w board, 50 pull, 50 swim

12x75 on 1:30 - 25 drill/50 swim mixing ba/br/fr

200 pull

10x50 on 1:05 - 25 kick/25 swim min. 8 UW dolphins each wall mixing ba/fr

100 cool down

3100 scy

USRPT today. Enjoyed the workout, even though my shoulders were a bit stiff from Hang Cleans at the gym this morning.

Warm up
300 easy
200 pull
100 kick
100 IM

Prep set
6 x 100: 25 build/75 easy @ 1:40

Main set
24 x 25 @ 100m pace, pushing off on :40
300 easy

Prep set II
3 x 100: 25 build/75 easy @ 1:45

Main set II
16 x 25 @ 100 m pace, pushing off on :45
200 easy

Warm down
6 x 50 breast/choice

Total 3400 SCM

Great start to the week!!!

Tried doing a little bit of light kicking in practice tonight. No go, I’ll give it another week. I have an appt to see my doc later this week, make sure nothing is damaged and to try and get in some physio, if necessary. The swelling hasn’t gone down at all, but range of motion has gotten better.

Tonight’s practice (again, this is as written. I just pulled the whole thing)

400 SKPS
12x25 sprinters game on 30
4x25 kick/pull

800 (neg split)
4x25 @ :40 (hard /ez)
400 (neg split)
4x25 @ :40 (hard / ez)
200 build
4x25 ez

150 warmdown

2650 total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Did you keep track of your fails on the usrpt sets?

4.3mile run at lunch. Legs were heavy and sluggish today.

Also did usrpt set today... 50s.

WU:
6x25 (15s) clock drill
2x100 (30) la/ra/sw

MS: 30x50 usrpt (20s) @43s failed at 15 and 25
The Fail at 15 wasn't really a fail... I got kicked out of my lane. I'd probably have made it to 17 or 18. It was also 80*F today...warmest day since October by a long shot.

CD:
4x50 kick
100ez

2100scy

I was fighting hamstring and toe cramps while doing the kick set. They never quite cramped... They were just letting me know they were there.

Feb 3/4, 5000scy
R/D/S: 59/52/40

Generally, yes. I'll internally note any fails regardless of the type of workout.

Yesterday, I was fortunate enough that there were none. 40/45 seconds on a 25m is usually enough that I can make my interval and have a bit of rest.

Last week's threshold was another story though....

That's not really a USRPT set, then. 40/45s sounds like too much rest. I do usrpt 25y sets on 32s interval, and I your paces sound faster than me. 25m/y should only have 15s rest. And the whole point of a usrpt set is TO FAIL 2-3 times. If you don't fail, you didn't go fast enough.

Alright guys, especially those of you who swim outside. I'm heading to Bermuda next month, but I haven't swum in an outdoor pool in ages. I need to order some mirrored goggles, I think. I have some smoke ones now, but last time I swam down there I could have used something a bit darker. What's your preference, gold mirror or silver?

edit - never mind. If I just order the goggles, a pair of $20 mirrored swedes (and a $5 bungee) comes to like $40. I'm not paying that much for goggles..

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

 

HAHAHAHAHAHAHAHAHAHAHAHA











No.


(well, I might get one for the 3 year old, if I can find one to fit his face)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Noted. We were resting 20+ seconds.

USRPT is new to me, and I'm training with a Masters group who set the workout and intervals, so I appreciate the feedback.

Jason I went to Left Lane or Swim Outlet I forget and got mirrored under $10 with bungees. Doesn't help you this time, but for future reference if it's helpful.

I actually need suits so I'll send you a link when I'm on one of the sites later.

Nah, I'm good. I found some extra-dark "eclipse" tint TYR socket rockets on amazon for C$16. ordered them with an extra bungee strap.

I should be covered for all conditions now. I have my blue ones for indoors, smoke for indoors or outdoors if it isn't too sunny, and the dark mirrored for sunny days...

My wife ordered them with some other stuff she was getting, so we qualified for free shipping.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

No swims yet for me this month. It’s been mostly raining and the ocean is one place to avoid with all the urban runoff. My local pool was planned to be open in February while construction continues on the new community building. But, when they drained it and inspected the plaster, they decided it needed replacement. We’re now looking at May (sigh). I’m not driving around to other pools. I figure just to hammer some ocean days & casual on others. Getting neither now!
On the other hand, I’m getting some good wet trail runs in. Even in Fountain Hills, Az – muddy trail runs. I played Sherpa and personal photographer for my sister and gf. They both won their divisions at PowerMan Duathlon.

---

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

Same for me Steve, no swims this month, but not because of rain. Went on a mini vacation for superbowl weekend, and all my kids and wife are somewhat sick, so just stuck to my minimum runs for the challenge..But today got a good night sleep and decided to do the double:

4x(100/100/100swims/100/100IM kicks@2;00) 1st set swim@1;40(1;23/21/20) 2nd set buoy@1;35(1;21/20/19)3rd set paddles only@1;30(1;17/16/14)4th pull@1;25(1;14/13/11) kicks 1;51 to 1;48's
500p@6;45(6;22). 200 dolphin(4;16)
2 broken100IM's@50@1;00. fly/back's(40/36)Brest/free(38/38) 100dolphin
3000SCY

I have a question for the fish.

I find it hard to reach and glide with my left arm, as I breath to the right. When I use a snorkel, I can reach further and glide a bit longer, but when breathing, I don't seem able to.
If I did reach further and glide longer with my left arm, what do I do with my head in this extra time? I guess I wouldn't want to extend my breathing time.

I hope that makes sense and thanks for any responses.

Today's 1h Set:
400m easy -75 crawl, 25 breast or back x4
5x100m crawl
50 easy
5x100m crawl + snorkel
50m easy
5x100m pull
50m easy
3x100m pull + ankle strap
4x25m sprint then 25m easy back to start.
200m out

I would suggest rotating on your vertical axis a bit more and synchronize your head turn for breath with an extended reach on your left. Make sure you’re getting a high elbow recovery on your left arm before you start your head turn for breath. Do you bilateral breathe.? If so do you have same issue with right arm when you breathe left? If not it may be differing shoulder flexibility and strength - - particularly out where the catch is on your left arm. If you use swim paddles you can experiment on technique to get the feel for what’s more efficient and faster. Also some one armed drills with paddles and buoy.

I’ll defer to some of the more knowledgeable swimmers/coaches for other advice

head should be neutral if you aren't breathing, and keep the breaths quick.

Try breathing to the other side. I find that I breathe "better" to my left when I'm pulling at a moderate intensity, but I prefer to breathe to the right when going hard. Also, try doing more swims where you breathe every 4 instead of 2.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Another gym session (all at 3 sets of 12 reps)

Stability Ball Crunches
Standard Pushups
Hammer Curls
Triceps Pushdowns
Bench Rows
Dumbbell Shoulder Press
Single Arm tricep extensions
Wide Grip Lat Pulldowns
Pushups w/ ball

I'll update with tonight's swim when I do it.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Motivational (demotivational??) video of the week - Stanford Women's 4IM group practice. Ledecky hitting 3:03 for a 300 LCM in the middle of practice, followed by a 2:00 200 and a 58.5 100.

wow just wow....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I have never seen so much drinking on the wall in swimming as this, is this a new thing? Or is it a gatorade commercial..Honestly, I dont ever remember drinking ever during a workout. Not saying that was right or wrong, just dont recall anyone ever drinking anything, even in 2+ hours..Perhaps we were meant to have been even faster...

I was never one to drink on the wall. A couple of guys I swam with were, and there are a few masters guys I swim with who do. It’s probably not a bad thing to take in energy during a workout though. I was usually pretty trashed at the end of practice, maybe I could have swum faster at the end of practice with an energy drink of some sort. It seems to be a lot more common now, and the kids are swimming faster than ever....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Tonight’s swim (all pull....again. )

Warmup:
300swim, 100kick, 200 pull
12x25 sprinters game (slow/fast, fast/slow, build, fast, repeat that 3x)

Main set
12x75 d1-3 on 1:30
50 ez
6x75 1 fast, 2 smooth on 1:30
50 ez
3x75 build
125 ez warmdown

2700m total

Pull is getting stronger, so that’s good. Doing all of this pull will be beneficial in the long run, since that’s the weakest part of my stroke.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Threshold tonight. Plyometrics this morning.

Warm up
300 easy

Prep set
8 x 50 (dive-build/easy/drill/DPS)

Main set
2 x {
14 x 75 @ 1:30
200 easy
}

Cool down
4x 50 free/back

Total: 3500 SCM

Today's intervals were downright luxurious compared to last week, which were 8x75@ 1:10. I didn't make a few of the intervals last week, but had no issues this week. Even did a few IM-no free on the second go around :)

SCY
400 S in 5:20, 400IM K 200P in 2:28
15x100 on 1:30 (1:16 -19)
3x100P on 1:30 (1:13-14) then 6x50P on 45(35-36)
4x25fly on 40 (19s)
6x50k on 1;15
100 cool down
3600 total


I

Recovery day.

I didn't sleep well last night, and I ran twice yesterday for 5+ and 4.5 respective. Then ran again today for 4.7m. So 14+ miles in 24 hours in the middle of this crazy 100/100 thing. It's been 3 weeks since I missed a day. It's been hot the last few days... I'm sure that's some additional stress.

3x300 swim w/fins (4:56), kick w/fins (5:17), pull (5:08)
6x50 (20s) as 25 bk / 25 fr @50s
4x100 (30s) easy @1:37

Going to bed early tonight. Supposed to do usrpt 100s in the morning.

Energy drink comments should be taken in the context of elite level swimmers who are doing probably 2 hours in the morning, 2.5 hours at night, plus dryland. For guys like me and you, who are getting in for maybe 6-7 hours per week tops, it's not necessary at all. I just have a drink of water from the fountain on deck before practice, and usually another drink after practice.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

WU: 6x100 swim/pull/drill no structure

8x75 on 1:30 - 25 kick / 25 drill / 25 swim cycle through IM order

4 x [ 4 x 100 on 1:45 ] 1:00 rest between each set
set 1 - free
set 2 - 100 IMs
set 3 - back
set 4 - free

200 cool down

3000 scy

I have started to incorporate an electrolyte powder mixed with water (Scratch Labs) as of a few weeks ago, on days when I do a double dryland/bike/run (morning) + swim (evening) and found I was getting leg cramps like crazy. Usually go through about half a bottle (~300ml) by the end of practice (1.5-2hrs). This seems to have helped, although not completely eliminated. It very well might be a placebo. Almost everybody in my group seemed to be doing it...

I also switched from being a predominantly morning swimmer to now swimming in the evening, and I don't know if that was also a cause for it. I by no means consider myself elite, or even close to. It's never been a problem for me until the past few months, and they frankly scare the sh** out of me. If you guys have any other remedies/best practices for leg cramps, I'd love to hear about them. So far all I found was this, and don't go hard in the morning.

More than likely the cramps are from leg fatigue. I get them in evening swims during bike/run volume builds where I'm pushing the limits a bit. But not otherwise. But once the build up stabilizes at some level, that propensity to cramp up subsides. Hard or Long runs/bikes before swimming is a recipe for Hammy Cramps for me...especially during kick sets and/or hard walls later in a set.

Monday was a high-cramp-risk day for me. I did a double run on Friday, did 30x25 hard on Saturday morning, followed by a 90 minute threshold bike, followed by another double run Saturday afternoon. Another run Sunday, and another Run at lunch on Monday. My. Legs. were. toast. Monday evening swim was USRPT 30x50s. I tend to push the walls pretty hard on these, but the last couple I could feel the tingling in my left hammy...so, I took a little off the walls. I made all 30 at pace, and then did 4x50 kick as part of cool down. EVERY. SINGLE. upkick. My left hammy was twinging, threatening to cramp.

USRPT 100s this morning. Starting to get back into my regular routine.

WU:
100 ez
50 kick
50 fast swim
2x100 LA/RA/Sw

MS: 20x100 usrpt @ 1:35 pace. Failed at 11, 17, 21

CD: none.

I've lost a couple seconds. The last time I completed this set it was at 1:33 pace. But, its been a couple weeks since I succeeded at this set. Schedules have gotten messed up, and I had too much fatigue going into the set, such that when I started swimming there was "no way" I was doing 20x100 under 1:40. So, I either bailed completely or only did half the set. I've seen a similar slippage in my 25s and 50s.

Glad to be able to complete this today...and get back onto a track.

Feb 5/7, 8600scy
R/D/S: 63/55/42

Met another crazy dude at the pool this morning. He stopped to compliment me on "having some nice swims." We chatted for a while. Turns out he swims with the same coach as I do, as part of the Dallas Aquatic Masters group.

I didn't catch his whole name, though. Just "Keith". He "likes" to do 15 and 20k swims. He's training for a Half Marathon SWIM!

Man he was fast. After we chatted, he set-off to do an easy 100 warm down. While I finished off my USRPT 100s. His "easy" was probably 2-3s per 25 faster than my race-pace set...maybe more. After about 50 I couldn't even see where he was anymore. By the time I finished my 100 he was out of the lane, and gone.

https://fivethirtyeight.com/features/you-dont-need-sports-drinks-to-stay-hydrated/


This popped up on my news feed this morning. Mentions overhydrating as a problem for some people.

There is a guy who trains at my pool who holds some AG WRs in distance. One time I was pulling really fast(like 110ish per 100) and he was warming down and I passed him up. You should have saw the look he gave me and it never happened again.

9.5 mi run w/ 4.6 @ 8:57 pace
775 yd swim - straight mix of swim and kick

runs/total days/swims = 52/56/31
3/8 for Feb

---

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

Nice easy swim at lunch - 1800m total

400 pull w/up

300 pull w/ snorkel
200 pull
200 pull w/ snorkel
300 pull build

200 pull (mix of free, back, and breast) w/down

Found the snorkel a bit better than the last time I tried it. 1) I wasn't going hard. 2) I have a hard time clearing the snorkel after a flip turn. it takes like 2 or 3 exhales to clear it, and then I'm gasping for breath. The one I have is one with a purge valve, I'm wondering if the non-purge type would be easier. resorted to open turns and it was a lot easier.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

You know what would happen if *I* attempted a flip-turn with a snorkel? I'd just drown.

Mine has a purge valve too, I can sort of clear it but not well enough that I've been doing flip turns with the snorkel. I like using it otherwise but I feel like I'm not doing something right when I'm clearing it.

I am usually on nothing other than drink at the fountain getting into and getting out of the pool. My sessions are 1-2 hours per day (usually around 70-80 min). When I was in Cancun on our swim camp in Jan, I brought a can of coke or sprite from the hotel minibar to the pool deck for the afternoon swim session as I felt the sugar was very useful to keep the intensity up during the second swim. Generally we were swimming 90 min in the am and 90-120 min in the PM. I was fine in the am on nothing.

Anything carbonated would sit horribly in my stomach. I haven’t done it for a couple of years, but the last time I did 100x100 I had a bottle of Powerade. I should’ve had more calories than I took in though, gels would likely have been better.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Speed day. Usrpt 25s.

WU: 4x100

MS:
30x25 usrpt @18.3, failed at #26
18x50 on 60s (coming in at 46s)

Cd:100ez
------------
2200scy

Ran 3x today. 4m each.

Feb 6/9, 10kscy
R/D/S: 68/57/43

500 mixed warmup
27 x 75 @ 1:15 USRPT mile pace (:53-55), fail @ 24 (:55) and 27 (:55)
25 kick easy
200 something
14 x 25 @ :35 USRPT 200 pace (:15-16), fail at 8 and 14
200 easy

2800 SCM

 
This was my set today

• 1000m warmup assorted strokes
• 500m kick with fins assorted strokes
• 5x200m IM with 20 seconds rest....hard fly, easy back, hard breast, easy free
• 2x400IM + 1x200IM, alternating hard stroke 25m, 25m IM kick
• 500m kick with fins assorted
• 5x200m as 50 fly hard + 50 free easy + 50 free hard + 50 free easy
• 400m cool down assorted strokes easy

Interesting... A mile pace set, followed by a 200 pace set. I haven't tried TWO usrpt sets in a single session. How'd the second set go?

Is it better to do the faster pace set second?

I added the 50s after my 200pace set above... For the first time yesterday. Mostly because I wanted to add some more volume at pace. It took a while to come down to it....the first few 50s were pretty rough.

at next weekend's long course meet, I am doing the 800 free, 200 fly, 200IM, 100 fly, 100 free.

The mile, 800/100, and 400/500 are in order my best events and my training focus, for now. That’s going to change with OWS season and USMS 5000/10,000m postal season, maybe.

I wanted a set to prime the fire, to start my notoriously slow diesel. And to get a great finishing burst to my mile, when I race it on the 24th in yards. I also find that doing 25s really helps me focus on a good breakout, and I don’t get that in the 75 and 100 repeats. Whenever I try to “sprint” anything, it all just gets cocked up and everything falls apart in my stroke. I’ve had better opening and closing splits in my 400/500 than in my 100-200 “races.”

This USRPT effort is in attempt to get some speed back after 19 years of running marathons, IM, 5-10k postal swims, and 3-5 mile OWS. I already started out in my swimming career with little pop, but this stuff has really reinforced my engine as a diesel.

True story: in college, I was at once the slowest guy on the team in the 50 free (and a diver even beat me), and the team record-holder in the 500, 1000, and 1650. I was my conference “swimmer of the year,” but I was on the tram’s “B” 4 x 100 FrR. I wasn’t even among the fastest four swimmers on my team.

Did a nice little ladder today, mostly pulll, but not all of it!

400 pull
2x300 pull w/ paddles
3x200 pull
4 x 100 pull
5 x 50 pull
6 x 25 kick (alt flutter kick / dolphin kick)
5x50 alt pull / swim
4X 100 pull (build to fast final 25)
3x200 pull w paddles

100 ez
3750 m total

Kick was really slow. I didn’t feel too bad, but there was no way I could push it, and I could definitely feel my knee telling me “no harder”. The 25’s kick I was only holding about 30”

Still, it’s progress. Last Wednesday I couldn’t kick at all. So even though it’s slow, it’s getting better.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

13 mi run yesterday

7.3 mi run + 1175 yd swim today

something like

300, 50 kick, 200, 50 kick
3 x [100 swim + 50 kick]
75 goofing off


runs/total days/swims = 55/58/32
4/10 for Feb

---

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

Monday - not a ton of time this AM

3.3 mi easy run (30:52)
875 yd swim


swim was
8 x 100 on 1:30
75 kick c/d


runs/total days/swims = 56/59/33
5/11 for Feb

---

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

Ok, that all makes sense. But, I was more trying to ask about the choosing/ordering of the sets...since you put the fast 25s last. I typically only do a single USRPT set in any session. But, lately I've been wondering about adding a second set (for more volume, and more training effect, etc), and how I might go about doing that effectively.

Since USRPT is all about going at "race-pace" at distances that JUST allow you to hold solid technique....JUUUST long enough that is starts to break down...I wasn't sure about how the fatigue from the first set would affect the second set. And therfore, if there is a recommendation for how to choose two sets (repeat lengths, paces, set length) to pair together, and which set to put second in order to allow for quality practice in both sets.

USRPT 50s day.

WU:
6x25 (30) clock drill
2x100 LA/RA/Sw

MS: 30x50 usrpt @ 43s, failed at #15, #21

CD:
4x50 kick (1:21/17/09/06)
100 ez

I hate doing kick sets. Especially, when I do them WRONG. The first two really sucked---like always they make my thighs (hip flexors) REALLY fatigued. But I learned a little more on the last two, where I really emphasized the knee bend. The thighs felt MUCH better, and the times really came down. Second, my cool down 100ez (after the kick set) felt better than the usrpt-50s I was doing prior. I was able to focus more on, and feel the effectiveness of the kick. Maybe I need to do some kick sets as part of warm-up to get the legs working "right"..since I seem to be all stiff-legged until after the kick set.

Feb 7/11, 12kscy
R/D/S: 69/59/44

I voluntarily swam 1700 last week. And will repeat this week.

---

36 kona qualifiers 2006-'23 - 3 Kona Podiums - 4 OA IM AG wins - 5 IM AG wins - 18 70.3 AG wins
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
Garmin Glycogen Use App | Garmin Fat Use App

From Saturday, Feb 9
2600 yards

300 easy/drills
8x50 buoy (no paddles)
4x50 kick

MS (approaching threshold pace)
500 (10")
400 (10")
300 (10")
200 (10")
100 (10")

200 easy cool down

nice!

---

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

Threshold today, this morning was a 55 minute zone 2 trainer ride.

WU:
300 Easy
150 Pull + 150 Kick
100 IM

Prep:
20 x 25 (Free/Right arm/Left arm/fly/free) @ 40

MS:
2x{
8x100 @ 1:50
4x50 @1:00 Swim out
}

CD:
8x50 @ 1:00

Total: 3600 SCM

Had to pull the second set of the main set. Legs continue to cramp. What surprised me most was that my times were 1-2 seconds off my full swim pace, despite me just pulling. Going to try to do a technical session this week, to figure out what's going on there.

Tonight was a bit of speed mixed in with steady smooth pace.
All pull again (I did manage to kick the “k” in warmup, but really slow

400 skps
4x50 scull/drill
8x25 sprinters game

500 LOCO *
5x100@ :10 rest (50 fast, 50 smooth)
5x50 d1-5 @ :10 rest
5x25 sprint @:15 rest (fly, free, fly, free, fly)

325 warmdown for 2400 total

I did manage to kick 150 of the 300 warmdown, the last 50 I kicked resulted in some pain in the knee. Swelling is finally going down. More Advil tonight.

*LOCO is a progression of 25 fast, 25smooth, 50 fast, 50!smooth, 75 fast, 75 smooth, 100 fast, 100 smooth. Make sure the paces are distinctly different during the swim.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

6x50
8x100 (evens with buoy)
4x50 kick
3x200 variable pace (EMF)
3x200 variable pace (FEM)
100 CD

I didn’t have much time today, and I only had a few energy bars as “lunch” before my set today:

500y mixed warm up
32 x 50y @ :51s (holding :30-:31s)
Failed on 29 (:32s) and 32 (:32s)
200y cool down

Time was short, but I wanted to get decent 500y work. I was actually pretty pleased, considering that I was hungry, the water was warm, and I’m a notoriously slow starter.

I use an old Timex Marathon watch, and set the timer for the goal-time + :20s for the set. So, a goal of 50 free holding :31s at 500y pace means the timer keeps resetting at :51s. I should see :20 finishing every 50. It works the same for every 100 as well. I just wrap the watchband on my pullbuoy strap. For 25 and 75 repeats, I look at the pace clock.

Good luck this weekend!

There’s a small chance that I might, maybe, be able to make it to nationals. Depends on 1) whether my knee heals in time 2) whether my better half says it’s ok for me to take off for the weekend.

I had a look at the schedule of events, and I really don’t like it. I wanna swim the 1500, but the 2free and 1fly are the same session, and those are (in theory) my “good” events.

On day 3 there’s not much that interests me. The 50 free? Other than that.....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8.2 mi run easy
725 yd swim (Straight: swim/kick mix)


runs/total days/swims = 58/61/34
6/13 for Feb

---

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

pool closed today due to weather :-(

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

SCY
300FR, 200K, 300P
3x50 fly on 60
400 FR on 6:00 (5:18)
4x100FR on 1:30 (1:16-18)
300FR on 4:30 (3:59)
3x100FR on 1:30 (1:17-1:19)
200FR on 3:00 (2:38)
2x100FR on 1:30 (1;18s)

5x100P on 1:30 (1:15-1:19) died
6x25 fly on 50
6x50K on 1:15

3700 total. In a moment of delusion, signed up for a 400IM at Masters meet in Mid March, so need to work on fly for next 30 days.

Race pace today

WU:
200 Easy
200 Pull
200 IM

Prep 1: 24 x 25 Easy/Drill/DPS/Build @ :35
MS 1: 10 x 50 max pace @ 1:10 (holding 37 high)
Prep 2: 12 x 25 DPS/DPS/Build
MS 2: 10 x 50 max pace pull with buoy @ 1:15 (holding 38 mid)

CD:
6 x 100 @ 2:00

Total 3400 SCM

I then went on to scare some friends by consuming an entire pizza to myself :)
Friday, we're going to be diving off the blocks, stoked for that.

Ocean closed today due to weather. It says we had 1.75 inches overnight. I could probably swim in the street!
Yesterday’s ocean swim was great, though, 56° cold. Got in about 2600 yards at 1:24 pace. I was apparently swimming with dolphins, so I was told, but I never saw them as the water wasn’t too clear. It could be awhile before I can return to the ocean.

---

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

7 mi run (.97 mi + 4 mi @ 8:41 pace)
1125 yd swim straight mix swim/kick


runs/total days/swims = 59/62/35
7/14 for Feb

---

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

Short one today

WU: 700 mix drill/dwim/pull

Main set all freestyle:
8x50 on :50
1m rest
300 fast on 5:00
6x50 on :50
1m rest
200 fast on 3:00
4x50 on :50
1m rest
100 fast

200 pull buoy recovery swim

5x50 stroke/free on 1:00 .. d'oh cramps! .. exit pool

2650 scy

Got my swanky new goggles today (they were a Valentine's Day gift from my wife, she knows me well!). These are gonna be awesome for outdoor swims, the tint is ridiculously dark. I just have to tie the nosepiece and I'll be set.

Jumped in for a quick nooner.

5x100 warmup

3x100 pull @ 1:45
3x100 pull @ 1:40
3 x 100 pull @ 1:35
3 x 100 swim* @ 1:30

100 ez warmdown
1800m total

*I finally swam. with my legs doing kicking and everything! I was also pushing off the wall with both feet (albeit still gently with the left leg) Had one turn that my knee gave a little wobble, but mostly things were good.

It did feel really weird to swim with a kick again, after nearly 3 weeks of not being able to use them. It wasn't fast, but still, progress is being made.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I was on ST a bit about a decade ago but have fallen out of tri training for a number of years. Just a few weeks into a re-start and decided to check out ST again. Wow, TC is still doing a fish thread! Only now it's Dr.TC! Probably very late to the party but Congratulations TC!

Yup, still swimming.
Hi and thanks! Welcome back.

---

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

Nice Friday evening swim. 3200 SCM total.

Main set was
18 x 30m
The intent of the 30m is that we would start at the flags, hard flip turn into the wall, and then all out on the way back.

Not ideal training for triathlon, but I do swim with a Masters group and it was fun doing super hard flip turns.

One of my goals for this year was to get in 10K weeks in the pool, and I'm finally getting to the point of being able to do that, without being dead at the end of a workout, given training for the two other disciplines.

unplanned rest day yesterday; woke up with a headache and nausea.





today
10.1 mi run w/ 2.92 mi @ 8:57, 2.54 mi @ 8:49, 2 mi @ 8:49
775 yd swim, usual mix of swim and kick


runs/total days/swims = 60/64/36
8/16 for Feb

---

---

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 had a bit of a stomach bug on Thursday, so I didn’t swim. I swam easy 2500y Friday, just to keep a “feel” and lose the weakness.

Today, I was at an unfamiliar, warm Y pool. It took me a while to figure out it was 25m long. I just thought that the shallow water, narrow lane, the return jet in the middle of the turn target on the wall, the lessons on both sides, and the tummy bug made me slow.

Shorter, recovery-from-illness swim:
600 warmup, mixed
16x75 @ 1:15 (after I figured out it was meters), holding :55
800 mix

2600m

Today was the winterlude long course swim meet. I was on deck for the 200IM, 100 free, 200 fly, 100 fly, 100 free in a relay then 800m where two of us signed up as 800IM since they are having an 800IM at provincial.

OK so the problem is yesterday I went for my first skate ski workout in 6 years. Some things seem to be behaving with my lumbar disc and I felt I would be able to do it....and I could.....before I knew it I wa cranking up and down hills and getting excited and doing the one skate technique (it's the skate ski equivalent of doing fly, you do it when going hard and it uses a ton of core). Anyways my brain was writing g skiing g cheques that my body would pay for today, but I have been waiting for this moment for 6 years and I was feeling like I can get back I to this (to put it in context 10 years ago I got the overall race win at the winterlude tri which is speedskate, skate ski, and run). So it was almost like not seeing my wife for 6 years and seeing her again finally.

Anyway, I know when I was sleeping that I would be sorrrrrrre...and I was.

I had no high end for the 200 IM and was 8 seconds slower than the last meet. Surprisingly the 100 free was OK and just 1 second slower than last month. Then the 200 fly I had a single heat of 100 free for rest. I was done at 50 meters and the piano came early. I swore I would be over 4 minutes but was surprised that it was 3:42.....that final 50m in the long course pool felt like I was running the last 6 miles of an Ironman marathon. It would never end.

Then a bit of a rest and the 100 free I a relay and then a 15 min break to regroup for the 800IM. It turns out the other guy scratched so I got all the lane judge guys lol. I was unsure how I was going to make it thru the 200 fly leg given how much like death the 200 fly was standalone. But with the longer rest between events and just going totally relaxed Iangel to do it all pretty easy. I am waiting for my splits but I just may have beaten my standalone time....I took the back easy and the 200 breast is like death for me and it just he got slower and slower. I THINK I went around 3:10 for the final 200 free and overall I paced it quite well for a 15:56 in he long course pool. I think I can do this in around 15:20 at Provincial in the short course pool, and with a taper and just 2 events per day. Overall it was a fun day to see what I could extract out of myself on a higher fatigue day. Like a C race tri, the only diff between A event and C event is length of taper, but the hammer fest feels just as hard.....you are just going slow!!!!

Ez one yesterday, and pools are closed today for the holiday.

Started off the day at the Jack Frost festival in PEI with the kids (winter festival with ice slides, tube slides, an obstacle course, etc for the little ones to play on). Managed to twist my knee again walking around in the snow there.

3 hour drive home, then went to the pool for a quick swim.

200 ez pull
200IM pull
300 pull
400 kick ez (50 flutter, 50 dolphin)

2x
( 25 fly (3-3-3) @30 rest
50 back
75 breast w/dolphin kick
100 free)
These were all moderate pace, working on getting a good catch and minimal slippage.


100 ez

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

SCY
300S/200K/300P 4x50 on 50 (36 to 37)

1000 FR TT in 13:24. Was 5:15 at 400 then died a bit in last 600.
100 cool down

6x50K on 1:15(1:03-1:05)
100 S easy

400IM TT in 5:59. Out in 1:32 in fly
100S easy

5x100P on 1:30 (1:12-1:14)
4x25 fly on 60.

Masters meet in 5 weeks, still need to work in fly for IM and build some speed in free.

Not sure how much rest to take in a taper. Will cut biking and running Mileage in half 2 to 3 weeks out and reduce swimming intensity and 30% to 40% swimming yardage cut one week out.

How much volume are you doing now? I think the think that kills triathletes for pure swim speed is the run and bike miles. Drop those entirely for at least a week. If you’re doing anything under 12k per week I probably wouldn’t cut swim volume much, if at all. You’ll get more rest by dropping the bike and run. Build in more rest to your sets, higher peak speed and more easy swimming.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Thanks for advice. I’m doing about 14k/week in 4 sessions of SCY.

Will be racing 1000 free 500 free 400IM and 200IM .

Doing distaance stuff? Don’t reduce your yardage. Distance needs less of a taper than sprint

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Threshold today

WU:
300 Easy
200 IM
100 Kick
100 Pull

Prep
12 x 50 (dive - build, push - build, easy @ 1:00, 1:00, 1:20)
5 x 75 (kick/kick/drill/drill/drill) my kick remains something that really needs to be worked on


MS:
2 x {
10 x 100 @ 1:45/1:55 pulled on the second time around
6 x 25 @ :40
2 mins full rest
}

CD:
6 x 100

Total: 4100 SCM

Our usual coach is travelling for nationals this week to UBC, and her replacement did not take it easy on us. Pretty gassed, but not dead :)

I probably shouldn’t have swam in the ocean this morning. The massive amount of rain has wreaked havoc upon the Southern California Coast. We thought Shaw’s Cove would be a bit protected because it doesn’t have a creek outflow. There was so much stuff on the beach – big branches, bamboo, and lots of unrecognizable vegetation. The coastal water health commission also doesn’t recommend getting into the water either with all sorts of bacterial contamination. We did, in spite of all that. I only swam about 2000 yards. I was bumping into floating stuff the whole time and the water was very murky. That was lame, but I’m gonna do it again tomorrow!

---

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

3.2 mile easy run (maybe a little more), 3200 yd swim

main set was 500/400/300/200/100 with 50 kick after each, then 3 x 100 "fast" (also with 50 kick between each)



runs/total days/swims = 63/67/37
9/19 for Feb (11,675 yds)

---

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 jumped in at lunch today (well, technically I dove in...). Mostly unstructured farting around, some pull, some gentle kicking. Only did one "mini" set, as follows:

4 x 50 IM order (3-3-3 fly, normal back, dolphin kick breast (2 kicks per pull) and normal free) @60.

50 ez kick

4x50 IM order (as above) @1:10

100 ez warmdown.

No idea what my metres were. I was in for 40 minutes, so at a guess, somewhere between 1700 -2000.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I was out on business travel last week. So, I only swam on Monday.

Back in the water on Saturday, and again last night to restart my routine.

Sat:
4x100 (30)
30x25 (15s) usrpt @19s failed at #10, #16, #20. finished out set @23s.
100ez

Mon:
6x25 clock drill
2x100 la/ra/sw/sw
30x50 (20s) usrpt @43s failed at #25. finished out set at 42s (faster).
4x50 kick (1:11/09/08/05) <<<------ getting faster
100ez

Kicking is getting a little better---there isn't such a big disparity between #1 and #4, and the average is getting faster. I think its starting to integrate a little into regular swimming. I can feel a little more knee bend, and a little more push-back/thrust with each down beat.

The USRPT 25s were slower than the week before. But, that's always true for my first day back in the water after a week long break.

The USRPT 50s were my first "uptick" in performance in about 4 weeks. I'm still about 1s/50 slower than I was 4 weeks ago, but at least its a move in the right direction. I think I'm back on my normal schedule where I can manage the fatigue from B/R going into the USRPT swims.

Feb 9/19, 16kscy
R/D/S: 78/67/46

2000 yards


300 easy
4x(100 buoy, 50 kick)
1000 easy-moderate (15:40)
100 cool down

AM: 8.3 mi run
lunch: 875 yd swim


straight, just needed a break from work


runs/total days/swims = 64/68/38
10/20 for Feb (12,550 yds)

---

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

Yesterday at lunch
40 x 50 on :50
1-16 every 4th fast
17-28 every 3rd fast
29-36 every 2nd fast
37-40 all fast

This morning
3300 SCM
8 x 300, odds descend by 100, evens T pace.

Finally feel like things are coming around for me this winter. Funny how that happened when I started swimming 3-4x/week vs 1-2... :)

Recovery swim day:

3x300 fins, kick w/fins, pull
6x50 descend 47/6/5/4/3/2
4x50 kick
100ez

Funny thing.... The 100ez felt really good. I was really focusing on the kick and feeling the surge when it was timed with the same side pull. On the last 25 my right goggle came loose... I pulled up drained it and shoved it against my eye. Maybe 2s lost. Finished the last 6y or so. Touched at 1:36! Normally my 100ez is more like 1:38-40. I'm not sure if there is something to learn from that.

Sprints today:

WU:
300 Easy
400 (Pull/Kick/IM/Pull)

Prep:
15 x 50 @ 1:00
Concentrating on really staying underwater till at least the flags, and no breath on the first stroke

MS:
3x{
6 x 50 @ 1:30 where we sprinted the first 25, hard flip turn, push hard underwater, strong 2 strokes, and then easy on the way back
300 easy
}

Cool down:
300 (50kick/50 swim)

Total: 3550 SCM

Enjoying some of the more technical stuff, working on controlled breathing off the wall, and hard underwater pushes. It certainly breaks up the monotony of just doing laps.

Funny how that works, ain’t it?

I was just up in your neck of the woods over the weekend for the Jack Frost festival, the kids had a blast. And they enjoyed their trip to Cows. Mmmm.

Swim tonight was pretty decent, managed to do more kick than I have in a while.

W/up 300s, 200p, 100k
2x(50s, 50k, 50d, 50s)
4x75 descend 1-4 on 1:35 (last one went a :50, fastest I’ve gone in ages)
3x300 strong (1-IM, 2- pull, 3-swim)
200 ez warmdown

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

1500 yards

300 Drills
100 EZ
1000 TT (14:30, ~1:27/100)
100 CD

6.7 mi run w/ 1 mi @ 6.7 mph right into 3.2 mi @ 6.8 mph
1525 yd swim (or something like that) straight swim/kick except for 2 x 100 on 1:30 at the end


runs/total days/swims = 65/69/39
11/21 for Feb (14,075 yds)

---

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

USRPT 100s day...first time in 2 weeks. It wasn't pretty.

WU:
100ez
2x50 kick
2x100 LA/RA/Sw/Sw

MS: 22x100 (20s) usrpt @ 1:37pace. Failed at #9, #11, #13.
finished out set on 2:00 interval.

Good lord! Swimming is cruel....why does it go away so fast? Sigh...gotta restart somewhere. Hopefully, it comes back quicker the second time around.

Feb 11/21, 19kscy
R/D/S: 80/69/48

After a crap day yesterday with 100's, I tried 50's today. I set the watch timer to repeat at about a second slower/50 than the 100's yesterday. The thought process was: I swam horribly yesterday, wore a new drag suit that's too big, I have a meet this weekend in which I am swimming the mile, and I wanted to stay sharp but not kill myself.

600y warm-up
40 x 50y @ :54, held :32-33 on ALL, quit at 40 because I was running out of time.
100 C-D as 50 kick, 50 swim

I was really surprised. Maybe I swam well because mentally I throttled it back, and because I worked on being smooth and good turns. I also threw in some variety in technique: less kick on some, quicker tempo, and the last two were hammered. I hammered those to simulate the last 100 of a pool mile. The result was that I swam much harder, but was maybe .5 faster. The lesson learned is to keep the hammering to the last 100, because I would have had no more after those last 2.

here's a Feb megapost of my swim workouts so far

2/1: 3000scy
300 warmup
8x50 drill
4x200 on 2:50 descend (2:19-17-14-10)
2x50 drill
4x150 on 2:10 descend (1:43-41-38-36)
2x50 drill
4x100 on 1:25 descend (1:03-02 high- 02 low - 01)
2x50 drill
4x50 hard on :50 (30.3- 29.7 - 28.9 - 28.7)
100 easy

2/6: 2800scy
300 easy
8x50 drill
1000 straight, smooth aerobic effort - 11:55
500 threshold+ effort - 5:42
5x100 w/ ankle band on 1:25, held 1:09-08's
100 easy

2/8: 2900scy
300 easy
8x50 drill
2x50 25 blast, 25 easy
10x100 hard. 1:03 on the first one, then 1:01's through #8. did an easy 50 before 9 and 10, both were 1:00 flat.
100 easy
4x200 pull, paddles + buoy, on 2:45. Held 2:10-12
100 easy

2/14: brick
0.63 mi run to pool
2200scy as:
300 easy
8x50 drill
5x300 cruise effort on 4:10 (3:31-33)
3.47 mi run around the loop back to the office

2/15: 1800scy
300 easy
4x50 drill
2x50 25 sprint, 25 easy
With fins:
200 freestyle *hard* 1:53
100 easy
200 IM hard (was not ready for this pain after the first 200 hurt a lot, my middle 100 is terrible) 2:09
100 easy
100 free hard 53.8
100 easy
8x50 alternate hard/easy. first two hard free style (24's), last two fly (26's)

2/21: 3200 scy
300 easy
8x50 drill
4x500 descend on 6:40 (5:47-44-43-40)
4x100 with ankle band on 1:30 (1:09-08's)
100 easy

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Canadian collegiate natiionals (U Sports, which is the stupidest name for the championship possible, everyone still calls it CI’s ) is on now. Emily Overholt crushed the 400 free final on Thursday night in 4:06 (long course), pretty fast considering that she likely isn’t tapered for this meet.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

First long course practice in s couple of years this morning. I forgot how big that pool is.

600 warmup, then:

2x(
100 swim (50 breathe 3, 50 breathe 5)
200 smooth
100 non free

4x 200 build, emphasize technique. Try to descend as well as build taking approximately 40s rest Last one was a 2:45

100 ez

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Swimming Workout of the Day:

Favourite Swim Sets:

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

1650 in a meet today. Completely evenly split, a textbook of metronomic repetitiveness. 34.4 average, with my 3rd and 32nd 50’s only .06 apart. The only problem was that it really wasn’t all that fast, at least for what I’d wanted to do.

18:49.xy for 1650y free off 2 months of USRPT training.

The real test will be if I have some pop in the 500, 200, and 200 next week.

I swam 375 yds Saturday as part of a LG recertification class. Also 4.4 mi run that day
yesterday 35 mi bike
today 13.12 mi run



runs/total days/swims = 69/73/40
12/25 for Feb (14,450 yds)

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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

Warm up:

2 times through:

200 ez
2 x 100 @70%
2 x 50 @80%
2 x 25 @90%


Main Set

6 x 75 kick/drill/swim by 25, r:20
6 x 50 fast/ez by 25, r:15

3 x 100 @90%, r:20
300 pull @75%
6 x 50 @92% (1-2 sec faster per 25 than prior fast swim), r:15
300 pull @75%
12 x 25 @93% (1-2 sec faster per 25 than prior fast swim), r:10
300 pull @70%

18;49 is a great starting point for you, not too fast, not too slow, just about right to use as a base going forward. Hope your shorter events show some promise too for the future;

Me, I have been out sick for 10 days, and pretty much out of the water for over two weeks, just a couple after run swim downs. Today did 2k, so back on the right track at least;

3x(100buoy@1;40/100 breast@2;00/150p@2;10/50fly@1;00/100IM kick@2;10) buoys(1;26/25/24)breast(1;36/35/34)pulls(1;59/59/58)flys(38/38/37) kicks(1;53's)
500p(6;38)

Race pace training today in SCM

WU:
300 Easy
300 Pull/Kick
200 IM

Prep:
12 x 75 (skull/back kick/back swim) @ 1:40

MS:
3x{
4 x 50 descending to 200m race pace @ 1:00
100 easy
4 x 50 @ 200m race pace @ :55
2 x 100 easy
}

CD: 8 x 25 back/free

Lesson from today, how much my backstroke needs work.

2600 yards
49 minutes
300 warmup
5x200 single arm, pull, swim
6x200 variable pace
100 cool down

7.2 mi run (1 mi w/u, 1 mi @ 8:49, .2 easy, 5 mi @ 8:41)
1125 yd swim, straight w/ some kicking


runs/total days/swims = 70/74/41
13/26 for Feb (15,575 yds)

---

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 was out of town last weekend. Back in the water last night. I've really GOT to work on my consistency in getting in the water. Everything is just going the wrong way.

Mon: Recovery swim

3x300 sw/fins, kick/fins, pull
6x50 (20s) on 1:05

Tue: USRPT 50s
WU:
6x25 (20s) clock drill
2x100 (30) LA/RA/sw/sw

MS: 30x50 (20s) usrpt @ 45s. Failed at #22 only.

CD:
4x50 kick
100ez

Feb 13/26, 23kscy
R/D/S: 85/74/50

2100m today

Warmup 600 SKPS
4 x 100 @ 1:35 hold best average (1:20's)
50 ez kick
4 x 100 @2:00 hold best average (1:16, 14, 13, 13)
50 ez kick
4 x 50 @ :45 hold best average (36, 38, 40, 40)
50 ez kick
4 x 50 @ :60 best average (34-35)

50 ez kick, 100 pull warmdown

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Sorry I have not posted in here. I was on a biz trip in London and Mumbai....after I was done biz last Tuesday I moved to a hotel beside the London Olympic Aquatic center.....put in a big 7000m workout on Tuesday evening, was up at 5:30 am the next morning for another 6000m to ensure I was completely fried. Then a 2 hour trek across London the tube and slept the entire 8 hour flight to Mumbai. Arrived there and the hotel pool was an old British time pool that is 100 ft long (30 meters), outdoor, at 25C with air temp at 30C or so. I had time to crank another 4000m swim before lunch and then biz meetings.....went to work all day, and then in the evening did another 2500m in the dark which was awesome. In a span from Tue PM in London to Thu PM in Mumbai i cranked off 20,000m including a redeye flight in between. That's the type of stuff I used to do in biz travel when I was running (try to run 2 hours per day split around travel and work and just sleep on flights). Now I can do it swimming. The race horse is OK in dolphin land now.

Pics to follow. I got 38,000m of swimming in during 7 days that included 3 redeye flights (8 hours, 8 hours and 16 hours) and all that swimming just ensured that I slept on all the flight since I managed to have no energy left to sit in flights!!!

That's awesome!, huge volume that will give you a nice base to build off heading into Nationals in 2 months.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I'm kinda jonesing to do a drop-ded 50 at the end of practice from the blocks. I'm swimming with the tri-club right now, not the masters group. What are the odds that the triathletes will join me for a flat out sprint?

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Swimming Workout of the Day:

Favourite Swim Sets:

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

4.9 mi walk
1775 yd swim

400 w/u
8 x [100 fast + 50 kick] 1:14-1:16
175 c/d

runs/total days/swims = 70/75/42
14/27 for Feb (17,350 yds)

---

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

That is impressive!

Tell them they are wimps if they don't. I would accept your challenge, and probably suggest that we race butterfly.

Some part of that should probably be in pink.

Fun one tonight

400skps
4x50 odds kick, evens pull

2x {
4x150 desc 1-4
100 ez
300 @ 4th 150 pace
}

200 ez warmdown

Except instead of warmdown subbed a “fast” 50 off the blocks. “Fast” in quotes because it sucked. 30.6. I was pretty trashed after the 300’s which were 3:52 and 3:57. On the second one I was dying at the 75 mark.

Fun workout.

(And yes, my lane mates did join me, but they’re swammers as well)

I jumped out in the middle of the first set of 150’s for a quick 4 lengths of video). Just taking video today and we’ll be going over it next week.

Practice as written: 2800m

I did 2700

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Easy/Technical today. Mostly worked on drills. Great, as I donated blood this afternoon, and a threshold workout might have been tough.

WU:
300 Easy
4 x 100 Pull/Kick/Pull/IM

MS:
3 x {20 x 25} @ :40
Various drills. Free and Breast. Most of it was distance per stroke stuff. Goal was to stay consistent. Plenty of rest.

2x{ putting it all together
6 x 50 @ 1:00 (Free/Breast/Free)
3 x 100 @ 2:10 (Free/Breast/Free)
100 easy
}

Goal for Feb was to hit 10km per week, which I was just shy of. That being said I noticed a significant improvement in my speed, but also endurance by hitting the pool 3x a week, proving what I've been reading for the past 3-4 months. Honestly, just stoked to not be a walking zombie after a 4km session as I was at the beginning of the year.

Nice work!

I’ve just started logging workouts again in an excel spreadsheet, went back to beginning of feb (thankfully wrote them all down in this thread). Biggest week so far is a little shy of 9k, but I’m gonna push that over 10 this week and maybe a bit more by next week. Trying to get in at least 4x now (3 club and one on my own).

I’m definitely having more fun in the pool now that I’ve gained back a bit of swim fitness. Still a long way to go.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

2800 yards today

300 WU

3x(3x25 sprint with plenty of rest, 50 easy) (17 seconds)

2x1000 Z3 pace (15:40, 15:25; 1:32-1:34 pace per 100)

100 CD

7.1 mi run easy
1100 yd swim straight w some kicking


runs/total days/swims = 71/76/43
15/28 for Feb (18,450 yds)

---

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

Easy and quick 2k after morning run;

5x100IM kick@2;10(1;53 to 1;51)
2x500p@7;00(6;35/6;30)
6x50@1;00, odds fly/evens buoy(fly-37/38/39/buoys41's)
200IM kick
2000SCY

Still just ocean swimming. This morning had some wind chop that kept trying to change my course towards San Clemente Island. It’s still 54-55° with 52 in the first 20 yards at Shaw’s Cove.
I was thinking of racing the Aquabike at Desert Tri. The GF is doing the Duathlon. For the swim, they now require your wetsuit to be dunked in a chlorine solution before they’ll let you in the lake. Afraid of invasive species mollusks getting in there. That, and day of race entry fee plus letting my USAT license expire — don’t want to spend that much.

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

Eddie Reese presser ahead of Big 12's. I love Eddie. Some great pearls of wisdom in there.

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Swimming Workout of the Day:

Favourite Swim Sets:

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