I went to the Y today that was advertised to be open for a resolution special... to find it closed. I was not happy as I wanted to swim.

:P

---

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

Pools are closed here too. So the other option is Polar Bear it. Will go out this afternoon to Lake Mead. Weather is awesome. Should be clear, 72F, and calm winds. That means dead calm, crystal clear, and about 57F water temp. No wetsuit but will only swim about 1000.

Hmm, they're just like most people and their resolutions... broken early.

No swim for me, but a nice bike ride with my sister - 43 miles averaging 18mph. Always fun to ride Pacific Coast Highway through Laguna Beach and Newport Beach - you tend to see all the exotic cars. This time a rally of all sorts of modern hot rods - recent vintage Cameros, Mustangs and others, all modded up and sounding nasty. Saw two brand new Corvettes, three Lotuses (Loti?), an old Pantera, Audi R8, one lonesome DeLorean and a Porsche Carerra GT, just like the one Paul Walker died in. Oh, and the usual bevy of Ferraris, Lambos, etc.

---

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

40x100 as

5 free @ 1:25
10 k/fins @ 1:40 alt fly/free
5 free/fins @ 1:20
10 free pull/paddles @ 1:20
10 free @ 1:20

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I think you found the only pool in Alberta that was open. Absolutely nothing open out my way.

Pool closed. Decided to polar paddleboard rather than polar swim. After a bike ride, of course.

---

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

Tslisman is ALWAYS open NYD... all YYC Ymca as well.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Our teams tradition is to do 100 x 100's on New Years Day.

Coach wanted us to do them all on the 1:20 but that wasn't happening after being out late last night so we ended up doing them on the 1:30. We ended up doing about 75 of them before we had to get out so the club team could swim...

---

KOM Cycling

Light swim after 45min ride and some upperbody work.

3x100 free
2x100 kick
2x300 pull
5x100 free
2x100 kick
2x200 pull
3x100 free
2,500 yards on the short course.

Local masters and tri club swim team rented a community pool for a 100x100's to kick off the new year. I met the coach in my 2nd workout at a lap swim last week after three months of colds and just life getting in the way, and said i would try and make it for some of them. Decided pulling was all i could do at the moment and got in the fast lane where the interval was 1;25, so not too bad. Three time Wildflower winner Andrew McNaughton was there along with an ITU girl that is front 5 in the swim and another tri pro from boston, and a smattering of masters guys and gals. Started with 7 in the lane, and after doing 1;12's without even breaking a sweat, had to reming myself of how much that swirling water makes a difference.

Thought i could do 50 after 30, then 3 folks got out and had to do 3 in a row on the 1;20 to move up. Then decided to do my age( 58 next month), then figured why not do 60, then though 5 more would be ok, then though may as well do 70. Barley holding 1;18's at the end with 4 in the lane. Andrew swam 95 of them with a small break at 85, and one guy and gal made the entire 100. Pretty well attended swim, about 6 lanes with 6 or 7 in each, but i would say less than a 1/4 did them all.

All in all a nice way to start the new year, perhaps i now have the yearly swim total championship. One day at a time..(-;

70x100p@1;25- 1;11 to 1;18 1;39.10sec

Happy new year to all the fishes, hopefully this will be a better year for me. Got some challenges coming up though to give me some road blocks, just have to hope and swerve when they hit me..

The swimclub some of my tri-buddies train with did a 100x100 that me and my gf was invited to. We chickened out, did this set instead:
5x200 (ez, catchup, 1 arm fly, 1 arm free, back)
3x500 pull
4x400 swim (all on 6:30, felt way too hard)
3x200 paddles
3x100 50 free 50 back
5000 LCM

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

I opted out of the new years day practice of 14x500, and instead did a nice 100+ ride through the hill country in perfect conditions.

Back at it this morning:

200 fr, 200 IM (RA/LA), 200 pull, 200 IM (k/sw), 200 fr
40x25 @:25 (5th fast)
1200 fins (100k/100IM/200k/200IM/300k/300IM)
20x50 pull @:45 (10th fast)
30x25 @:25 swim every 5th IM order fast

5000scy

---

https://twitter.com/mungub

Back to work, which means my normal 45 min 6:00 AM swim:
500s
100k/400s
200k/300s
300k/200s
400k/100s

2500 unspectacular sc yardages

---

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

Finally back to the pool. 8 mi run, 1600 yd swim:

4 x 125 kick the last length
100, 200, 100, 300, 100, 300
then the pool closed (apparently it is now closed from 9-11, used to be open all day)

---

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

A gorgeous new pool halfway between work and home opened today.

Time to get to work.

Just a quick lunch swim:

300 w/u
200 kick/swim
4x (100 free/75IM/50Fr/25 Rotate IM order)

more was meant to be done, but kicked out due to the shorter "demo" hours.

Mileage this month for sure!

happy swimming!

jake

---

Get outside!

Swam last two days... Yesterday's was 20 x 25m, followed by 14 x 50m (get it?.... repeated three times or so... various kicking, drills, IM's, etc.. for 4km of fun). Today was 3,600m of IM/Sprint/something.

Saw this today. Shame it is on the same day as the National Championships 5k, bag the champs and go sightseeing? ...Alaska is one of four states I've never been to:-

Date: Aug 3, 2014
Course: Open Water
Location: Sitka, AK
LMSC: Alaska
Country: USA
Description: Solo or relay 10k, 5K, and 1k open water swims in Sitka Sound, with a water temperature range in the mid 50’s. 10k/5k courses are open to swimmers 18 years and older, starting at Mt Edgecumbe High School ramp, swimming north out Sitka Channel and westward along Fort Rousseau Causeway State Historic Site, looping back to start/finish, 10k will loop course twice. 1k distance (open to all ages) start/finish at the Mt Edgecumbe High School Ramp. One of the most scenic swims you will ever do!

---

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

Day 2 of lunch swims this year.

Quick again. Building.

300 w/u
200 kick/ swim
5x(100IM+100Fr) on 1:30
100 C/d

Lanes for Days.


jake

---

Get outside!

1000 (100swim/25kick) on 15:00
40x50 odds cruise on 50, evens fast on 35 (32,33,33,33,33,33,33,33,33,33,32,33,32,32,32,32,32,32,32,31)
200 easy

straight through the workout, no extra rest

3200scy in 46:33

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Saturday
70 min stairmaster + 4100 yd swim

500 w/u
25k
10 x [100 fast + 50 kick] 1:17, 1:15, 1:13, 1:11, 1:10, the rest 1:11-1:12
175 mix k, sw
500, 400, 300, 200, 100 with 25 kick between each
3 x 100 c/d

---

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

TC, looks like you haven't lost a thing while you were away from swimming. Those are great repeats!

Even the grumpy old men (OMG I might be one of them), who like the pool warm, were complaining about how warm it was. It was rough, but I suffered out 4000.

5x[200s+100k]
10x100@2:00 (50bk/50br)
5x100 various kicks
10x25@:40 fly
10x25@:30 fr
500 s/k cool

4000 sc yardages

FLOG:
You'll need to pick up the pace to achieve your goal this year:
My goal pace: 5.48 miles required as of today to reach my goal by the end of the event
My actual current pace: 3.69 miles as of today

---

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

3500, open turns at each 500, 45 mins
1200 with paddles, 15 mins
400 as 50 kick/50 stroke
4 x 50 @ :40
200 as 25 kick, 25 back
100 as 25 kick, 75 free
100 as 25 under, 75 easy
5700yards

Another quick swim on Saturday, after a long ride.

300 w/u
200 Kick/swim
5x100 w Paddles on 1:15
5x100 descend on 1:15 (1:13, 1:11, 1:10, 1:09, 1:06) Had a little help here. Tulane Women's swim team was in the lanes next to me. Got a little push so to speak.
500 (rotate IM order on first 25 of each 100)
300 C/d

Hope to get my yardage up to you guys soon here.

jake

---

Get outside!

40 mile ride followed by a swim:
4x[200s/50k]
20x50@1:00 alt bk/br/fr
5x100 various kicks
200s 2:26
150s 1:47
100s 1:10
50k cool
3000 sc yardages

Feeling wonderfully spent.

---

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

Quick 1,200 meter swim today. Nice and refreshing, just worked on the stroke and breathing.

I don't post in these much since my swims are similar and boring to post.

But today I went snowboarding and then it started to rain so I left after 2 hours felt bad and decided to swim.

1000 yard warm up of 500 easy 250 kick 250 pull
T30
1000 yard cool down 250 kick 250 pull 500 as 100 free back free back free


So the t30 is my every so often test to see where I am. Last was October 19th I did 1900yards which is not bad but also crap.

Today (after snowboarding) 2250 and I actually had more in me.

I did shed my board shorts which was good for some of those yards but still overall improved and an adulthood pr.

Overall yards were 4250 in 1:10 so was pleased with that as well since there was kicking/pulling and about 5-7 min rest.

Nice post hard ride cool down today.

500 W/u
5x100 alternating drill
10x50 kick (this really hurt) (brought fins but decided against using them)
300c/d

Looking to up yardages this week with a coworker at lunch.

I love that the Gyms are likely overcrowded but the pools aren't. Happy New Year!

jake

---

Get outside!

Same day as the 800 at masters worlds. I will personally give you a 16 length tour of Jean Drapeau Parc :)

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

2600 SCM today due to time constraints.

200 easy swim
3x100 kick @ 2:00, 1:40 or better.
5x200 pull/paddles @ 2:40, 2:15 or better
100 easy kick
10x50 @ 60 Fly/fins, 32 or better
100 easy kick
3x100 @ 2:00 fly/fins, av 1:05
100 easy

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Yesterday's ride and swim trashed me (there may have been other issues) to the point I got under the blankets and was still shivering. Eventually got up and ate and felt better. Feel much better this AM:
500s 300 w/u 200 hard
5x100 various kicks
500s all hard but not sure of time, it was either 6:00 (but I know I went harder than a 6:00 effort) or I miscounted and it was 450 in 5:00, which seems more plausible.
100k
4x100@2:00 alt br/bk
100k
100fr 1:05

300 s/k cool

2500 sc yardages

---

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

8 mi easy run
4200 yd swim

5 x 100 on 1:30 + 50 kick
5 x 100 on 1:25 + 100 kick
5 x 100 on 1:20 + 150 kick
5 x 400 on 7:00 desc (5:30, 5:25, 5:15, 5:13, 5:15)
200 kick
200 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

Yet another quick day. Just can't get away long enough to get some good yardage. Beautiful day to swim nonetheless!

500W/u
5x100 descend on 1:20 (1:12, 1:11, 1:11, 1:10, 1:09) I went out a little fast
2x (25 stroke, 50free, 100 kick, 200 free)

No c/d. Didn't have enough time.

Anybody thought about a 30 swims in 30 days or something like that? I've done the 30 runs in 30 days, and ride nearly everyday, but I'm not sure about the logistics commitment for the swim version.

jake

---

Get outside!

Three days of swimming in a row - feels great but todays morning practice was more a mourning practice.

First day:
200 ez,
200 catchup
200 1armfly
200 1armfree
200 back
3x(4x200) as ez-paddles-threshold-threshold with paddles
200 back
3600 scm

Second day
200 ez
200 catchup
200 1armfly
4x50 kick (:55 and burning legs. Wow.)
4x50 25 sprint (:15 for each, thats nice)
2x200 pull
400-300-200-100 threshold (1:30)
200 cool down
2800 scm

Today:
200 ez
200 1armfly
200 every other as fist
4x100 2 strokes every lenght as fly
100 IM (1:25)
100 ez
5x100 just above threshold
200 paddles
200 free-back-breast-free.
2100 scm

Tomorrow:
SLEEEP
0scm

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

1000s
5x200 as [150s/50k][100s/50k/50s][50s/50k/100s][50k/150s][200s]
5x100 alt br/bk/fr as [25k/50s/25k]
100k cool

2600 sc yardages

6 mile hilly trail run yesterday, and it felt great!

---

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

MarkM has done at least 100 days of swimming in a row.

---

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

5 mi run
4300 scy

5 x 100 on 1:30
100 kick
2 x [100 fast + 50 kick]
2 x [2 x 100 on 1:15 + 50 kick]
200 swim, 200 kick, 200 pull w/ band only, 200 swim, 200 kick
100, 200, 300, 400, 500 on a 1:30 base
300 back c/d

---

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

Wrong MarkM. Sorry. Not this MarkM. Haven't even come close to a 100 swims in 100 days. :)

---

Mark M

I finished a streak that ended on Christmas Day of swimming 178 days in a row, which would have been over 200 days had a triathlon not been switched to a duathlon back in late June. A good number of those days were doubles. I previously had another streak of 129 straight days back in 2010.

A couple of things---outside of the triathlon swims I did last season, very few of those swims were anything but easy distance. Our pools open at 5 AM and I go in and do 1500 to 3000 meters before work. I am going to be 58 and I have found that that easy volume keeps a good aerobic base in place for the other two disciplines. I finished the year with 707,000 meters and ended up on the podium of 16/18 multisport events I did last summer, while running less than 500 miles total in 2013. Probably wouldn't work for everyone, but it has been my key to longevity in the sport.

Best of luck to you in trying whatever streak you'd like to chase after!

Thanks for the suggestion on that set. I tried it today:

1000 warm-up as 200 free, 100 back, 100 kick, 100 free, 500 snorkel
40 x 50, odds @ :35 fast, evens @ :50, cruise
Odds: 31, 31, 30, 30, ...., 29, 29

300 as 50 kick, 50 swim
6 x 50 @ :40 paddles cruise
100 easy as 25 kick, 25 ba, 25 br, 25 free

3800 yards in about :55

Showed up to this today.. Totally unexpected. Not exactly a welcome surprise. (note this was after my swim and the Masters group was out of the pool, but I did have a lane to myself)


300 w/u
100 kick
100 drill
10x(100 fast/50 kick) stole this from Tigerchik. (coming in just under 1:20, pushing on 1:25 for the kick)
200 IM drill

That was a lot of kicking for me. Legs= Fried

I'm up to 5 days in a row 6 days in a row I think. Not sure if I could maintain until 30. over 100 is crazy.

jake

---

Get outside!

I like to do that workout once a month and try to build up to 60. You swam much faster than I did, nice work! You could probably cut the cruise send-off to 45 :-)

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

aww !

Wednesday:
12 mi easy run
2000 yd swim

500 w/u
5 x 100 on 1:30
4 x 100 on 1:25
3 x 100 on 1:20
200 kick
100 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

during 2013 I basically noodled along at around 15K per week. After a disappointing swim in kona (1:06:5x) I decided that it was time to go "all or nothing" with my swim commitment i.e. really step it up with a swim focused block over december and see if I improve at all. If I don't, I may as well just accept IM swim splits of a bit over 60 mins forever and just spend my time on the run and bike. So the objective for my swim makeover was:

- try to swim every day
- aim for 25k-30k per week
- do lots of pulling

I didn't want to jump straight into 30K weeks so in december I went for 25K per week. I really scaled back the biking and running to do this.
During December I did a lot of 6K workouts, tried to at least do 4K per session and then did one epic 10K workout on Christmas eve

Now that Jan has come around I'm pleased to say that the work is really paying off

December 400m TT - 6:01
January 400m TT - 5:20

"comfortable" pace for 5 x 400m repeats before: 1:34/100m after: 1:24/100m

I took a light 8K week last week, and ramping back up to 30K this week

Today I did 4500m (SCM) as
1000m (100,200,300,400)
1000m (5x200)
1000m (4x100 @ 1:30, 1x400 @1:32, 4x50)
1000m (4x100 @ 1:25, 1x400 @1:30, 1x200 @1:24)
2x200 IM
1x150 cool down

I was planning on doing 5500 but I was pretty fatigued once I got to 4000 so I decided to call it a day.
Aiming for 6K tomorrow

---

____________________________________

Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

1hr postal coming up Jan 20th! Anyone? We're at a disadvantage doing it in pool set up in 25m, but I am aiming to beat my PB of 4,735 yards.

...Now, if I could just get those shoulders to recover from my time miss-spent paddleboarding / paddlesurfing on the Oregon Coast this weekend! Wow that was amazing. It could have been June. I should have gone for an OWS! As for swimming totals for the month, last week went 4km and 3.6km... and did 3.2km Monday, 4.7km Tues, and today 4.1km.

Wish I was worthy enough to go... but I am strong triathlete swimming, but MOP in a school of real fish. My best ranking PR in real swimming is a 4:47.04 at 400 lcm - and that might laugh me off the pool deck at a FINA MWC.

---

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

Starting to add volume tomorrow finally.

300swim
200 kick/ swim
2x (300, 200, 100) on 1:15 coming in at 1:10ish pace for the whole thing.
150c/d

Felt good today. Now time to get to work.

jake

---

Get outside!

I know a coach who has the same tradition but for Christmas Eve. Merry Christmas squad!

Robgray: Very inspiring! I wish I could swim that much. Might during summer. 40 sec improvement on the 400 within weeks is very impressive. I would soon be sub5 if I answered as good as you did to this training and that would really feel great!

Strenght/IM-focused workout today. Was slacking so lost 15 minute pooltime :(

200 ez
2x75ez+25kick
4x50 descend
3x
25 fly 25 ez
100 accelerating
50 back
100 IM
3x50 ez-hard-breast
some cooldown
~2000scm

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Another near-boiling pool experience. I really think I gotta find a new pool. The price is so nice at this one, though - $245 annual pass.

200 s/k
5x100@1:30 1:15~1:12
5x100@1:25 1:12~1:09 (was planning to go 5@1:20 & 5@1:15, but the temp was too much)
100k
10x25fl@:10RI
10x25bk@:05RI
100k
100s pushed 1:04
100k cool

2100 sc yardages

---

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

6.5 mi run (ladder workout)
4100 yd swim

4 x 250 w/u kick the last 50 of each
4 x 50 on 1:00
4 x 75 on 1:20
100 kick
4 x 100 on 2:00 fast (1:13s)
100 kick
4 x 100 IM on 2:00
100 kick
4 x 75 on 1:30
4 x 50 on :50
4 x 250 w/u kick the last 50 of each

---

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 cracked 2k today. Felt good too. Long course again and swam on a 1:30 base, comfortable interval.

500 W/u (300 swim/ 200 drill)
300 Swim with fins
200 Pull
100 Swim
300 Pull
200 Swim with fins
100 Swim
300 Swim
200 Swim
100 Swim
200 IM drill C/d (really slow)

jake

---

Get outside!

200 swim alt free/bk
6x50 kick @ 55 hold 45
4x25 @ 25 tempo
4x50 variables @60
100 easy kick

8x
100 strong
50 easy
@3:00
AV 1:04

200 pull strong 2:08
100 easy

2400 SCM

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

A nice swim with the girl this morning. Usually doing much pull/arm work with her since she was a sprinter (strong kick) and now does OW only.

200 ez
200 1 arm free
200 ez
3 rounds of
25 fly 25 ez
25 scull 25 sprint
25 back 25 back sprint
25 swim 25 tarzan
Then some more aerobic pull work:
3x(200 paddles+buoy, 200 buoy, 200 threshold)

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

6x50 kick @ 55 hold 45

Is that with a board? I have kind of a bum knee cap and can't kick too much. Recently, I am trying to gauge how strong/weak my kick is.
There is no way I could make more than two of those using a kick board -- and two would be a maximal practice effort.

Free kick with board. I am usually faster dolphin kicking on my back though.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

9.5 mi easy run, 1000 yd swim. Swim was 4 x [100 swim on 1:30, 100 pull on 1:30, 50 kick on 1:15]

---

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

400 swim on 5:30
400 pull on 5:20
4x50 25 fists/25 build on 50

15x100
#1 25 fast/75 cruise on 1:30
#2 50 fast/50 cruise on 1:30
#3 75 fast/25 cruise on 1:30
#4 fast on 1:20 (#4 1:07,#9 1:06, #14 1:04)
#5 cruise on 1:40
500 pull cruise

3000scy

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Water still too warm, so just relaxed the pace to slug out some more yardages:

5x[250s/50k]
1000s 13:00
5x100 various kicks
4x[25fl/50bk/75br/100fr]
100k
10x50@:50 fist/open
100k
100s 1:06
200 s/k cool

5000 sc yardages

---

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

A lot of swimming recently and more to come due to a lower body mess.

Fast Friday
WU- 400 (4th 25!) 200 dolph dive fns, 600 buoy (4th 1 bre), 50 (ra/la)
MS- 4x (400@7:00, 4x100@2:00, 100 easy)
400s as r1- 70%, r2- 80%, r3- pull 90%, r4- 100%
4x100 within each set building for, 70-100%

5000scy and happy to manage a 4:45 on the last one

---

https://twitter.com/mungub

Short Course yards today:

300 Swim
200 Kick Swim
5x100 paddles on 1:15
100 shake out
5x (100 hard + 50 recover) coming in under 1:10
50 easy
100 IM drill c/d

2k Short Course yards.

jake

---

Get outside!

I swam almost all high-intensity:

600 warm-up
10 x 50 @ :55 fastest average (:30's)
100 kick easy
10 x 50 @ :55 fastest average (:30's)
100 kick easy
3 minute break
8 x 25 @ :30 free, sprints (:13-14)
2 minute break
8 x 25 @ :35 fly, sprints (:15)
2 minute break
4 x 25 @ :35 fly, sprints (:15)
3 x 100 snorkel and paddles @ 1:20
4 x 50 @ :40 paddles
4 x 50 @ :40 cool-down
3000 yards

How is breaststroke working then?

I don't swim that much breast stroke actually. Generally I would say the knee cap issue is manageable. If I stress it too much the knee will shut down on me. However, there are things I can do to help it recover better. Breast stroke kick isn't the worst thing I can do to it by a long shot -- squats and jumping are way worse -- but if the knee is upset at me I can't do breast stroke kick.

I ran a rather hard 5 miles yesterday and it did my back in a bit with some downhill slamming. Woke up this AM with achy back and took one of my prescription pills for it - something that also makes me loopy. Deferred swimming for an hour but had to go as I promised to help someone with drills (she never showed up, anyway). I swam pretty slow and started to feel sea sickness-like, so I stopped early - 1000 less than planned:

2000s ~28:00
5x100 various kicks
20x50@1:00 alt bk/br/fr
5x100 various kicks

4000 sc yardages

---

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

Never fun feeling beat up, but the water usually helps.
AM swim-
WU-12x75 :10 rest (odds 8be, evens: 50fr/25bk, 100 (ra/la)
MS- 20x50 @1:00 odds: fast k, evens: ez fr (:35)
4 x 500 buoy desc (6:10, 5:58, 5:55, 5:52)
20x50@1:00 odds: fr (:32), evens: ez
5200 scy

---

https://twitter.com/mungub

3500m "V02 set"

1000m warmup (2x400, 1x200)
VO2 set 20x50m on 1:00 @ 1:12-1:15 pace
5 x 200m @ 1:25 pace
3 x 100
200 cool down

I do the 50s almost as fast as possible, so this workout has become a good benchmark of basic speed. I've made good progress since late Nov when I was coming in around 40 sec, now coming around 36 sec. The goal is to do 15x50, but stop as soon as 50m time slows by 10%. I felt good after 15 so did another 5. Next time I'll aim faster with fewer reps.

---

____________________________________

Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

I felt much better today (water still warm, though)
500s
5x100 various kicks
500s/100k 6:02
400s/100k 4:48
300s/100k 3:31
200s/100k 2:15
100s/100k 1:05
500IM broken into 25s @:10RI
500 s/k cool

4000 sc yardage

and finally caught up on my FLOG goal:
Congratulations! You are on pace for achieving your goal this year:
My goal pace: 16.44 miles required as of today to reach my goal by the end of the event
My actual current pace: 16.88 miles as of today

---

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

200 swim
6x50 kick @60 goal 45 av 48
4x25@ 25 tempo
4x50 @60 tempo
3x100 k/fins @ 1:45 fly
200 easy
800 strong 9:29
100 easy
4x25 @ 25 fly/fins
10x50 @ 60 fly/fins 30av
100 easy
4x200 @ 2:40 av 2:16
100 easy

4000 scm

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Hopefully it's OK if a mediocre swimmer joins the party. I'm trying to get 4-5 days/wk in this year. I'm definitely enjoying it more and I love coming to this thread to get workout ideas and see all of your fast times! This past month I've just been working on getting strong enough to endure 3000-3500 scy sessions. I'll post my last couple of workouts:

Sunday
Alternating on 6:00
5x(200 smooth, 100k) (3:03-3:11, avg finish on 5:30)
5x(200 hard, 100k hard) (2:55, 2:55, 2:57, 2:59, 3:03, avg finish on 5:00)

Friday - Got this workout of the magnolia masters page (010614). I thought it was a speed type workout so I went pretty hard and took 30s breaks between the long sets. Yeah, turns out it was meant to be done on the interval every time and with a bit less gusto. Still, I like the website for workout ideas.
400wu (6:17)
3x100 desc on 1:40 (1:26, 1:25, 1:25)
4x25 on :25 (avg 18-19) 4x50 on :50 (avg 39-40)
4x75 on 1:15 (avg 1:05)
4x100 on 1:40 (1:30 to 1:35)
4x100 on 1:40 (1:32 to 1:37)
4x75 on 1:20 (avg 1:08)
4x50 on :55 (avg 45)
4x25 on :30 (avg 19)

Welcome aboard, silentcs42. Swimmers, guppies, non-swimmers are all welcome. Heck, we'll even tolerate a runner or two!

My pool was a bit cooler than usual (I just don't understand why it cannot be managed within a few degrees day to day). So, while embracing jumping in, it was nice to swim harder without feeling the energy sucked right out through my pores.

4x[200s/50k] 2:30~2:20
5x100@1:30 1:08~1:04
5x100 various kicks
2x100br@2:00 ~1:20
100k cool

2300 sc yardages

---

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

I am getting ready to get serious in the pool again. My swims are kind of funky right now. I did a set on Saturday (SCY):

500: 5:38
200 on 3:00 EZ
400: 4:33 (hurt and kind of sucked)
200 on 3:00 EZ
300: on 3:29 (sucked)
200 on 3:00 EZ
200 on 2:13 (felt terrible)
200 on 3:00
100 fly on 1:09 (felt better than freestyle)

The plan was to have an average pace per 100 of 1:08 / 1:07 / 1:06 / 1:05 and under 1:10 on the 100. The only ones I made were the 500 and the 100. The 500 kind of knocked me on my butt for the remainder of the set. I am "kind of" in shape but not really.

I love swimming and I had difficulties in breathing before. I want to share with you an interesting post on drills/breathing.
http://www.totalimmersion.net/...drills-or-breathing/

Hope this helps :)

Thanks,
Kaycee

last swim was Oct, but my rhs knee threw in the towel from marathon training - so back to the pool, where its soft and forgiving. Kinda faintly hoping the swimming will magically fix my knee so I can still run the H-town marathon next Sun. Of course more likely I'll have to defer the race once again. Ugh. If i weren't so stubborn I'd get the message that distance run training probably isn't for me.

Oh, also had an early Jan birthday (even more solidly in 50-55 AG now), celebrated by swimming out to an island and back (~800m from shore) at El Saltito, near La Paz, Mexico. Was way more fun than any birthday set!

500 wu
6 x 200 @ 3:00 (2:39-2:43)
10 x 100 @ :15 RI, alt IM (free ~ 1:18-1:20, IM's ~1:30-35)
5 x 100k @ 2:10
100 cd

3300 scy

surprised myself keeping the 200's under 2:45

---

------------------------------------------------------------
some days you're the windshield some days the bug

no swimming this weekend. Just a walk on Saturday (and short short bike ride), and just ran yesterday.
Today 4.5 mi easy run and 3300 yd swim and bike commute (3 mi there)

5 x 100 on 1:30 w/u
50 kick
5 x [100 fast + 50 kick] 1:13, 1:10, 1:13, 1:13, 1:13 [bit tired I guess]
7 x 200 on 3:00, 2:55, 2:50, 2:45, 2:40, 2:35 (just made this one), "2:30" (touched at 2:35)
100 kick
5 x 100 on 1:30 c/d

---

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

took the weekend off and rode hard instead.

Back to the pool with the swim team from work. Quick lunch swim:

300 Swim
200 kick/swim
300 swim paddles on 1:25 base (too much rest actually)
2x75 IM order (BF, Back, Br)
200 swim paddles on 1:25 base (too much rest)
2x75 IM order
100 swim paddles came in at 1:05
2x75 IM order
100 cool down

1650 short course yards today.

jake

---

Get outside!

I tried to a similar workout in a 100 foot pool.

600 swim, 400 pull, 200 kick
400 fast on 5:00 (4:56)
200 easy on 4:00
300 fast on 3:40 (3:35)
200 easy on 4:00
200 fast on 2:25 (2:19)
200 easy on 4:00
100 fast on 1:10 (1:06)
200 easy

3000 scy

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Tonight's workout
400 (6:19)
100k
10x100 on 1:45 (alt hard, ez - hards @ 1:25, ez @1:31-1:34)
100k
4x(2x100 on 1:50, 50k) - work on flip turns
400 (6:49) all flip turns
100k

40x50 @ 45 av 33-34. Trying to swim just above tempo pace and stay in the comfort zone.

2000 SCM

Did a 6 k run right after. I will have to do this set again with a touch of a warm up and try to drop the average into the 31-32 range and get uncomfortable.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Monday double
AM
WU- 200fr, 400 buoy drag finger, 200IM (k/sw)
MS- 50, 100, 150, 200, 250, 300, 350, 400 @:40 base
150 easy 400, 350, ...50@:40 base pull, 150 easy
12x75 (50fr/25 fly)
5900scy

PM
WU- 400fr, 400 buoy (4th bk), 400 ((k/sw)
MS- 12x66 build, 12x66 fins (IM order/free)
400 kwf, 300 pull, 200 Fr, 100IM
3800 scy

---

https://twitter.com/mungub

does anyone have any fun IM based workouts? Something in the 2.5-3k range of main sets as I have my own warm up/cool down routines I stick to. my coach is out for another 8 days and i'm running out of workouts! i need to pop a few IM workouts as we switch to that format feb 1. thanks!

yesterday's menu was throwing a taste of dolphin hell in there and some short fly sprints

1200 S.K.I.P. w/u
400 kick alternating 50 back kick/50 back dolphin/50 breast with board/50 free kick
5 x 100 back easy/150 free build/50 fly sprint
500 pull c/d

3x100 IM strong
100 swim cruise
4x50 25fly/25back fast
100 swim cruise

repeat 4 times thru and change the 50s to bk/br, br/fr, fr/fly

How about this?

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

No man that first one was great and I just got back. That was my longest workout since last May so I'm very pleased and those sets were just different enough to break up the monotony. Although I did take more than 20 sec rest;) Thanks!

500 wu
6 x 200 @ 3:00 (1:38-1:44)
10 x 100 @ 1:30 (1:17-1:22) - definitely felt the 6 wks no swimming during this set
100k free on 2:00
200IM cd

for an even 3000 scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

I switched it up and did some weightroom work in the morning then swam in the slosh bucket at lunch - temp was near perfect (I nearly had tears of joy as I haven't been in good temp water in ages!). Too bad it's such a crappy pool in every other respect.

2000s 25:32
5x100 various kicks
4x50 br drill - working on form
300 s/k cool

3000 sc yardages

---

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

I did this Monday and enjoyed it. I really like the free-IM combo. Adjust the intervals as needed, where the free is on a faster interval and the IM on a more relaxed one:

Main Set:
400 free 5:00
1x 100 IM 1:30
50 ez 1:00

300 free 3:45
2x 100 IM 1:30
50 ez 1:00

200 free 2:30
3x 100 IM 1:30
50 ez 1:00

100 free 1:15
4x 100 IM 1:30
50 ez 1:00

One more for you that we had today
WU then main set:
8x50fr@:40, 100, 200, 300 all IM on :20 rest going 70/80/90%
8x50 pull@:40, 300, 200, 100 IM " " " "
8x50kwf@:40, 100, 200, 300 IM " "

This was pretty tough

---

https://twitter.com/mungub

http://www.youtube.com/watch?v=D_F5CHGYUUU

I am at 0:26-29 doing my pre race ritual.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Nice!

Today's workout - a slight modification of the magnolia masters workout. I just didn't do the 300k, but broke it up into 100s and spaced them out through the warm up. Stuck to the 2:30 send off, touch and go for the last 2 sets. When I get better at flip turning, I'll easily make these when I'm tired.
WU

300s (4:43), 100k
300p (4:36), 100k
3x100 on 1:45 desc (1:30, 1:27, 1:24)
100k
MS (all on 2:30)
3x150 (50f, 50ez, 50f) avg 2:12
3x150 pull avg (2:20)
3x150 (100f, 50ez) (2:20)
3x150 pull (last 2 reps, touch and go)

Long Course Tuesdays..

300 Swim
200 Kick
5x100 Pulling (long and Strong) coming in around 1:20ish
4x100 kicking back streamline w/ fins (walls to 15m on turns) ouch..
100 IM slow c/d

all the time we had.

1500Long course meters

jake

---

Get outside!

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

neat!

---

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

Meeting Tom Jager was pretty cool. I was 17 when this was shot.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Rewatched... 2:51-53 is 200 fly and the first is the 100 (hence my better seed).

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

re: 17
I thought you looked rather young

---

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 missed yesterday AM and swam at lunch. It looks like it was a good choice as I was told the AM pool was even hotter. This morning, it wasn't too bad.

4x[200s/50k] 2:35~2:16
10x50@1:00 alt br/bk
5x100 various kicks
100s 1:07
100k cool

2200 sc yardages

Debating on running or swimming at lunch today. It's pretty windy out - a hot wind. Don't like the trails when windy.

---

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

7 mi run
2000 yd swim, broke in a new suit!
3 mi bike commute

500 w/u
50 kick
10 x 100 on 1:20 held 1:15
50 kick
400 alt 50 drill/50 swim

---

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

The FLOG suit??

Long course surprise this morning:

WU- 200fr, 100 fly (krls), 200fr, 100 back (krls), 200fr, 100 breast (krls)
MS- 5x100 @1:25, 8x50 (25 fast fly/25 k on back)
5x100 @1:25, 8x50 (25 fast bk/25 k)
5x100 @1:25, 8x50 (25 fast br/25 k)
3x (2x100 @1:20 pull, 2x50 stroke (IM order))

4700 LCM

---

https://twitter.com/mungub

No, I didn't even hit 365 miles... this one I bought. It was a steal; $27 marked down from $78 :-)

---

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

Recovery week which means lots of swimming for me

Today distance set 7700m
11x400, 2x200,1x800,1x400, 12x50, 1x650

---

____________________________________

Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

I never did get my FLOG suit. I broke 500 miles early/mid December. Gonna have to break down and get a new suit. My old jammers are losing their stretch. They're close to being renamed from Jammers to Knickers.

---

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

Something on the FLOG was supposed to prompt you to tell them what size you needed... people had until Jan 15 to log their yards from last year, so I expect you will have the suit at some point, maybe a month from now...

---

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, as soon as I passed the 500 mark, I was prompted and immediately submitted the form. I figured it was a Christmas rush thing, but now... well, I need to get a new suit before it goes from Knickers to Chaps!

---

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

yeah, I've been wearing a polyester suit and the stitching is disintegrating. Damn chlorine.

---

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

Hump Day swim with the office swim team:

300 Swim
200 Kick/ Swim
3x100 build on 1:30
200IM Drill/Swim
100 Ez
6x75 Free/ IM/ Free/ IM...
100ez
4x50 IM order (Form/ Fast)
200 C/d

2050 short course yards

jake

---

Get outside!

Usually I forget most of the sets we do a practice but I remembered mine today. Today was a ton of stroke work where I did backstroke. Had a 3100 SCY morning practice and we wear shirts in the water to increase drag. I'll try and post more often...

4 sets of 5 50's on .50,.45,.40,.50

12 x 100 (50Rack 'em,50 Free Fins) @1:30

20 x 50s stroke @ .50

8 x 100's (100 Free/ 100 stroke) @ 1:30

20 x 25's @.45 stroke

10 x 50's stroke @ 1:30 fins all out sprint

3 x 200's @3:00 (50 stroke/150Free)

5600SCY + 3100 in the morning

---

KOM Cycling

10x100@1:20 Started slow (>1:20) caught up in 5 finished w/1:09
3x100 various kicks
5x100@1:45 alt br/bk
2x100 various kicks
10x50@:45 fist/open

2500 sc yardages

---

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

13.5 mi run and 1100 yd swim, feels SO GOOD to cool off in the pool after running.

8 x 125 kick the last length of each
100 kick c/d

---

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

distance set today with "wetsuit test". 7000m
10x400m with wetsuit. Was faster than usual but fatigued around interval 6 (first 5 coming in around 5:40, then slowed to 5:50. Did them all under 6:00 but it came close on rep 9 @ 5:59! Need to either train more in my suit or get something like a helix with more shoulder flexibility.

1x200
1x800
5x200
300,400,300

also, finally got around to documenting my "go big swim block" that I started early dec.

---

____________________________________

Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

 
My little effort this morning.

500 free warm-up
500 free stroke drill
1000 kick with fins, no board. Last 200 using arms & catch-up drill
5 x 100 breast/free with sprints on the free, recovery on the breast, no stops
500 cool down

3km. First decent session after a bout of flu - felt nice to be back in the water.

Long Course Thursdays...

400 W/u
3x100 Build w/ Paddles
400 Pull
2x200 (1IM, 1Fr w/ Paddles)
4x100 IM Order by 50's
100 c/d

2000 long course meters.

jake

---

Get outside!

Cool. Whatever happened to good pre race rituals anyway -- at least the ones involving getting water on yourself? I don't see many nowadays.

Victor Davis was the master.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Fish. We have a problem. EITHER YOU ARE SWIMMING TOO MUCH (and you are too tired to post) or you ARE NOT SWIMMING ENOUGH (and you are not posting). What was your resolution? Running? Biking? Pah. I know you THINK you are out of the blocks into this new year, but we are only 114 posts in the second full week of the year. THAT IS PATHETIC Last year we had posted 180 messages by the mid-January point. Even with all the New Year Resolution-ers joining the regulars, we aren't doing what counts. PICK IT UP. For those who are curious, here was the story on the fish story.

Jan '14 January Swimming (so far 1/16/14) 114 posts
dec '13 December Swimming 173 posts
nov '13 November Fish 134 posts
oct '13 October Swim Thread 191 posts
sep '13 September Sardines 120 posts
aug '13 August Fish Heads 118 posts
jul '13 July Swim: Fishies vs. Guppies 214 posts
jun '13 The June Swim Tan & Fish Report (post tan progress pics, plz) 143 posts
may '13 May Day, swim day. 245 posts
apr '13 April Swim Thread 257 posts
mar '13 30 Mile March: Fishtwitch Thread 244 posts
feb '13 February Swims - post 'em here 364 posts
jan '13 January Fishies 371 posts

Well anyway... Back to our regular programming... Well HS, that darned FLOG is whipping me when I fall behind. One solid 4km swim on Sunday, and all's good... then a couple of early meetings (and short 2.5km swims and it's telling me I am not going to make my goal). I preferred last year when I entered all my swims in November.

Last Sunday (attempted) my favorite 10 x 400m. ...except I went off too hard, and only managed to descend x3's I usually like to descend x4 and then start over... ended up going:

400m warm up (@5:32)
3 x 400m descend on the 6:30 (@5:20, 5:16, 5:14)
3 x 400m descend on the 6:30 (@5:58, 5:41, 5:33)
1 x 400m easy.
1 x 200m @3:00
1 x 150m @2:09
1 x 100m @1:21
1 x 50m @0:41
300m c/d

Today was cool:-
1,000m fr w/u (w/ fins working the "walls")
500 fr w/u (working the "walls" and fast kick)

400m pull on 6:30
50m easy
5 x 50m fr on 0:55 descending
4 x 25m fr sprint (w / 2 breaths) on 1:00

400m pull on 6:30
50m easy
5 x 50m fr w/fins on 0:55 descending
4 x 25m IM sprint w/fins on 1:00

400m pull on 6:30
50m easy
5 x 50m fr on 0:55 descending
4 x 25m IM sprint on 1:00

400m pull c/d
4,500 scm

---

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

I like that set. I might have t try that this afternoon.

Thursday double:
AM group long course- Wu- 500 mix
Ms- @1:35 base straight through and desc (1-3)
3x800, 3x400, 3x200, 3x100
5200LCM

PM- mix bag
800 fr (4th length bk), 3x400 (krls, buoy, pull), 16x66 fins (33stroke/33free, 4 each IM order), 200 buoy, 400kwf
3600scy

---

https://twitter.com/mungub

Did you guys read about the 17 year that went 18.94 50 yard freestyle for relay lead-off at Juniors? There was a 15 year old who went 19.5 next to him. Crazy fast!

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

I've got a couple of questions for you all if you wouldn't mind helping out (all distances are scy for me).

1) What is the best way to determine threshold pace? Is it a short TT swim, like 300 or so? If so, do you build speed through that TT so as not to start out too quickly? Should the finish be close to sprinting speed?

2) Descending sets: How easy/slow should the first rep feel and how do set the pace to have an attainable descent? For example if I do 4x100 desc on 1:45 (typical for me) I swim what I feel is really easy and come in on 1:30 and then descending becomes pretty difficult as my fastest 100 while fatigued isn't going to be much better than 1:24. Should I be shooting for a 1st rep of 1:35? And then do I hammer the last rep?

3) I comfortably complete 10x100 on 1:45, probably going to drop it to 1:40 soon. However, if I wanted to do 10x200 what interval should I do it on? 3:30? FWIW, I usually alternate speeds in those sets (odds are relaxed, focused swim and evens are hard pulling)

4) How long does it take on average to get decent at the flip turn?

Thanks for the help!

Try a search, have been posts specifically about this, though sorry, i don't have em bookmarked...otherwise, I'd suggest either a longer TT, like 20min and record distance you go, then get ave 100 pace, or see what pace you can hold for a set of 8-10 x 100 with ~10 sec rest


my favorite is to swim the first a bit faster than you think you should, then hold on! The last one should be kinda painful so you really appreciate the rest on the "slow" one. Personally I like the set long enough to do at least 2 complete descend cycles, descending within each set and between such that the 1st swim of the second descend cycle is faster than the 1st swim in the first descend cycle, hope that makes sense.


always room for improvement! humans (me!) have tendency to get lazy over time so never ending corrections, but to get to 1st order ok, probably ~2 weeks if you start at age 10 and swim 5k daily. I have utmost respect for adult onset swimmers who learn to flip well, looks really grueling.

---

------------------------------------------------------------
some days you're the windshield some days the bug

Thanks rdmyers, I appreciate the feedback.

I've seen some people advocate on the forums for short TTs and some for long. It's kind of like FTP testing in a way...

The descend sets are tough. My slow versus fast pacing is pretty narrow (at least in terms of feel for me), but I'll keep working on them. I'll definitely try your suggestion on those sets about the 1st 100 of set 2 being faster than set 1.

With flip turns, it's just difficult to dedicate the time to only practicing them when I really need so much more work on my basic pool fitness.

Yep, I've been swimming but not posting. Still getting back fitness, and also exceptionally hairy right now so not swimming as fast as I do mid-season.

Here's this week's swims:

Wed:

pull-heavy lunch swim:
300 easy
8x50 drill
5x100 pull w/band on 1:30 hold under 1:20
1000 decent effort- 12:44
2x400 pull paddles+buoy, 30s rest (5:06's), breathe every 5 every 4th 50
100 easy

3100scm

+ 45minute treadmill session with fast intervals after dinner

Friday:
30min early AM run

+ lunch swim:
300 easy
8x50 drill
4x200 on 2:50 - 2:27-26-26-24
2x50 drill
4x150 on 2:05 - 1:49-48-48-48
2x50 drill
4x100 on 1:25 - 1:11-12-11-10
2x50 drill
4x50 on :45 - 33-34-33-33
2x50 easy cooldown

3100scm

---

-----

It looks like rdmeyers answered pretty well for you.
I've never really been terribly scientific or methodical about my swimming. I basically swim... and change it up to not be monotonous (or terribly monotonous). I do some short fast things and some long fast (but not as fast) things. I give my arms breaks with kick sets, but I push the kicks pretty hard.
Since I've come back to pool competition, I've learned a lot. I mostly do distance swims - 1500m, 1650y, etc., and so I used to start them like I do open water swims: take off pretty hard and then try to settle in. Not the way to do it in the pool! I'm learning to chill the 1st 100 or so and build speed. My last couple of races have shown that it's working. I'm faster and I don't have that "valley" shaped pace curve anymore.

I haven't done descending sets on purpose, but often they tend to end up that way - mimicking how I want to swim the long races.

You should know, by gut feel, what your pace should be. Just try a set on what you think you should do and see if you make it or was it too easy. Adjust as necessary.

I've been doing flip turns since I was maybe 8 years old. I don't know what it's like to start from scratch with them. But speed into the turn is pretty important. I try to drive into the turn with my right arm entry, and basically let my body follow my hand around as it pulls. It's very little effort for me and feels natural, so I'm not much help there.

Swam at work in the slosh bucket today:
1000s 12:36 (500 warming up/500 pushed) 1:15.6/100 pace
5x100 various kicks
500s 6:02 1:12/100 pace
200 s/k cool

2200 sc yardages

---

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

I had my wisdom teeth taken out this morning but got in a workout before it.
8 mi run
1200 yd swim

500 w/u, 6 x 100 on 1:25, 100 kick c/d

I know I'm not going to get much sympathy for saying this, but I'm already sick of ice cream.

---

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 remember shoving soggy teabags over the tooth holes. That helped a lot.
As much as I love ice cream, the teabags were a nice switchout.

Heal fast, TC!

---

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

Double dipped today.

6:45 in the water at La Jolla cove. 58ish.

Only .5 miles. Good to get in the wetsuit for the first time this year.

Lunch swim with the office swim team:

300 swim
200 kick/swim
3x100 build
4x75 kick-drill-swim IM order
200 on 2:40 (coming in at 2:17ish)
2x100 on 1:20 (coming in at 1:09, 1:05)
4x50 build
100c/d

1800 short course yards.

jake

---

Get outside!

60 deg air temps made the 79 deg water feel pretty good!
nothing special, meat and potato workout

500 wu
20 x 100 @ 1:30 (1:16 - 18)
5 x 100k @ 2:00
200IM cd

3200 scy - almost thru week 1 back

---

------------------------------------------------------------
some days you're the windshield some days the bug

I wish I had 79 deg water. Pool was again quite warm, and I wasn't the only complainer. Had to cut it short because I was just not feeling productive in there anymore.

500s 6:15
5x100 various kicks
5x100s@1:30 all 1:10
100k
5x100s@1:25 1:10~1:12
100k
10x50@1:00 alt bk/br
100k
5x100IM@2:00 1:20~1:18
200 s/k cool

3500 sc yardages

---

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

Sprints and IMs, as prescribed by realAlbertan and Monty.


4500 SCM
1000 IM mix
4 x (8 x 25 sprint on :25, 50 easy)
10 x 100 IM on 1:45
10 x (25 all out, 25 bk easy)
1000 pull working on EVF & follow through

Underestimated that first sprint set. Haven't hurt like that before.

Also the first time I've done any amount of fly in a few years. Only pace is VO2max!

---

CodyBeals.com | Instagram | TikTok
ASICS | Ventum | Martin's | HED | VARLO | Shimano | 4iiii | Keystone Communications

May have to steal that set today.
Friday PM:
Wu- 600 fr, 200 (k/sw)
Ms- 600, 8x33! side by side w/ friend
600 buoy, 8x33! " " 4th easy
600 pull, 8x33 " ", 600 pull
400 mix
4400scy

Saturday AM group LCM:
Wu- 300 fr, 100 k, 300 buoy, 100IM
Ms- 3 X (3x200@2:50 into 2x100@1:25, to 4x50IM order (10stk fast))
R1&3 swim, R2 buoy
5100 LCM

---

https://twitter.com/mungub

Good to see. I have spent 3 nights in hospital with my sick daughter. Did get 2 swims this week 2x2k. Heading to pool after sucking down a protein juice.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I felt better this AM and pool tem was down just a touch (YAY!)

10x100@1:20 1:12~1:10
5x100 various kicks
10x100 alt bk@2:00 (~1:25) br@1:50(~1:20)
100k
500 6:12 (1:14)
100k
400 5:00 (1:15)
100k
300 3:44 (1:14)
100k
200 2:21 (1:10)
100k
100 1:05
100k
6x50@:50 fist/open
100k cool

5000 sc yardages

---

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

More "fast" stuff today.

1000 IM mix
4 x (10 x 50 on 1:00, 200 pull easy)
700 cruise

4500 SCM

Held :35-36 for the 50s, which is my top gear at the moment. A much harder set than my usual 50 x 50 on :50. I think I alarmed some casual lane swimmers with my pain faces/gasping/dying...

---

CodyBeals.com | Instagram | TikTok
ASICS | Ventum | Martin's | HED | VARLO | Shimano | 4iiii | Keystone Communications

1/19:

(the gang was doing 50x100 on 1:30 with every 10th on 2:00, so…)

30x100 on 1:30 with every 10th a 150 on 2:00

3300 scy

---

----------------------------------
"Go yell at an M&M"

Delicious swim weather today: 65 air 78 water yum.

1200 SKIP warm up
1650 freestyle ladder on :10
200 back easy peezey as slow as you want get ready for IM fun!
IM 24 x 25: 6 of each stroke
500 cool down however ya want

4150

4x[200s/50k] 2:30~2:22
100k
5x[100IM/50k] 1:22~1:18
150k
100s 1:06
50k
100s 1:02 (pretty much as hard as I could go, off the wall)
50k
200 s/k cool

2500 sc yardages

The pool deck guy said I take too many strokes and should glide more. He counted 21 for 25 yards, during my 200s. I see no problem with that. Glide is time spent slowing down.

---

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

You've got to find a new crowd to hang out with. =)

1200 SKIP
3 x broken 100's by the 25 on :10 rest
10 x 50 on :50
100 easy back
10 x 50 on :45
100 easy breast
10 x 50 on :40
200 easy kick on back
12 x 75, 25 at 80%, 25 at 90%, 25 full balz
300 c/d

4600

back at it :-)
8 mi run (speed workout)
1000 yd swim (straight)

---

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 was HARD. Had to get out of the pool and gasp for a while mid-set. My gf kicked my butt in the im-part.
600 ez warmup
8x50 1-4
8x100 aerobic start 1:50
8x100IM+50ez
8x100 1-4
200 cooldown
4000 lcm

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Long course IM can be brutal, unless you do closer to 20 fly and 30 back on the way down..
Sunday-
Mix set of sprints and pull for 5000scy

Monday early group swim:
Wu- 2 x (150 drag ft, 50RA, 150, 50LA, 100k), 100dr, 100fr
Ms- 3x(1000 @ postal pace, 16x25 between)
Happy to find quick feet today 12:25, 12:15, 12:24
5600scy

---

https://twitter.com/mungub

5 x 200m w/u
15 x 100m on the 1:20
29 x 100m on the 1:21
50m c/d

This was of course the US Masters 1Hr Postal. I was happy to get to 1500m in 19:54, but then the times crept up to 1:21/1:22 per 100. Ended up at 4435m or 4850 yards at pretty much a 1:21 per 100m pace (According to Garmin).

---

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

Did OK today. Was still a bit beat up from the long course IM... It's a beast indeed. But very, very fun.

1000 SKIPS
8x25 hard (15-16s) on 30"
4x50 12m fly
2x250 CSS (planned on 4, delts said NAY)
2x500 pull
4x100 SKIP

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Excellent morning swim weather! 58* air and 78* water

1200 SKIP w/u

4x [6 x 25 free on :25 followed by 100 super easy backstroke]. Each one builds from 70% on first 6 ending at 100% on last 6. Looks easy with short 25's, but dang that was as challenging an entry into a main set as I have had in a long time.

2x [200 backstroke by 50 single arm each and 100 double arm]

Broken 100's with 100 super easy choice b/t

2x [backstroke by the 25 on :10 rest]
2x [breaststroke by the 25 on :10 rest]
2x [fly by the 25 on :15 rest]

2 x 100 IM at race effort 5 min b/t. Dismal failure I'm NOT in good IM shape. Me tired.

400 c/d

4100

I love how full out IM efforts makes your lungs explode on the breaststroke. Mine, at least.

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

It ALL hurt today from the first stroke of fly by that point. The first set build of 25's put me into a deficit straight away, but def received a lot of good feedback on my free fitness from the splits so feel good about that part at least.

Super busy last few days. Back in the pool though!

300 wu
100 k
300 pull
100 k
3x100 desc (1:33, 1:30, 1:27)
100 k
3x150 on 2:30 (50 hard, 50 ez, 50 hard)
3x150 pull (avg 2:25 - arms were really fatigued)
400 cd

Spent another 10 min working on flip turns.

Simple AM workout:
2000s ~26:00 (pace clock wasn't on, but guessing from small TOD clock)
5x100 various kicks
200s cool

2700 sc yardages

---

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

9.5 mi run
1500 yd swim: 500 w/u + 8 x 125 kick the first length of each

---

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 too lazy for lots of yards any more, as such I've become a believer in quality in pool workouts... it allows me to get done more quickly if nothing else. I also get bored easily, I can't "just swim".

A typical workout from yesterday, 3,000 SCY.:

Phase one:
300 free. Not a warm up, I do this at a pretty good pace. It should hurt.
2x100 kick @80%+, on 2:00.
3x100 pull w/ paddles, 80%. Hold 1:15, go on 1:35.

Main set:
10X (100+50)
100s alternate free and IM. 1:45. IM: 1:20, free: 1:12-1:15.
50s are hypoxic: underwater to far flags from push, hard to the wall, 5-6 kicks off turn, hard to the wall. I do these on the 1:00.

Drill:
300 w/paddles, no buoy, 3X:
25 left arm only
25 right arm only
25 catch-up / finger drag
25 DPS swim
This allows me to catch my breath. I focus on body/head position and stability.

6x50 fly @ :55.

100 swimdown.

That's it, sauna time.

i'm no fish and still aiming for 6k a week as a minimum (and not making that) but today's water was so gorgeous (after all the freezing frozeness we've experienced with frente frios 26, 27 and 28 one on top of each other) that i swam SANS long-sleeved rashie today. Water was glorious and huge swaths of absolutely still water way off on the horizon too....





yikes! they're giant. sorry about that.

---

http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit

Long Course Tuesdays. Quick lunch swim (long course never feels short though)

500w/u
3x100 descend on 1:45
50 swim/ 50 scull
4x 50 Stroke/ 50 Free IM order
100 pull
100c/d

1500 Long course meters.

jake

---

Get outside!

Sunday... 3200 SCM.
Main set was 7 x 200 @ 2:45, 6 x 100 pull @ 1:25
Ran 8.5 km out of the pool.
Got to take the rug rat home... and had another crappy sleep.

Took Monday off but did get my 1500 entry for Alberta Open SC Champs sent in.

Swam 3100 SCM tonight

300 alt free/bk
10 x 50 @ 60 kick 1-4 av 50, 6-10 45
100 easy
8 x 25 @ 25
100 easy
3x50@60 tempo
50 easy

10x75 @ 1:10 av 49-50 (51=1:08/100m)
50 @ 1:40
10x75 8@1:10, 2@1:20 av 49-50
150 easy

75's were a sufferfest at 800 race pace.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Kempten Germany - Can anyone here help me locate a pool where I can drop in to swim in Germany? Going to be there for 2 weeks and was hoping not to fall too far out of swimming shape. Many thanks

---

Such a Bad Runner

Nice night for a swim, 3000 scy

WU
300s, 100k, 300p, 100k
3x100 @ 1:45 desc (1:31 to 1:25), 100k

MS
3x(3x200 desc) on 3:40
set 1, swim (3:15 to 3:00)
set 2, pull (3:16 to 3:03)
set 3, swim (3:19 to 3:04)

Great pics, Kathy. I think on my final swim in life, I want to take off from shore there and just keep going.

This AM was pretty lazy and pool was 84

5x[150s/50k]@:10RI
10x50 alt br/bk@2:00
5x[25k/50s/25k] :10RI

2000 sc yardages

Planning on a lunchtime swim in the company sloshbucket.

---

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

6.5 mi run speed workout (alt 1 min fast, 1 min easy with the fasts from 8.0 to 10.0 mph easy 6.0 mph)
2100 yd swim:

4 x 125 kick the first 50 of each
4 x [3 x 100 + 50 kick] on 1:30, 1:25, 1:20, 1:20
200 c/d

---

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

2nd week back to swimming, only had 45 min, pool T back up to 82, but felt good with air temp around 50

500 wu
6 x 200 @ 3:00 desc x3 (2:48,43,39,44,41,37)
5 x 100 @ 1:30 (18-15)
5 x 50k @ 1:00 (IM order + fly^-1) came in ~ :55
200IM cd

2650 scy
I think i'm gonna start to throw in some "fast" 25's/50's sets, getting tired of threshold already. Need a swim partner!

---

------------------------------------------------------------
some days you're the windshield some days the bug

>>Our teams tradition is to do 100 x 100's on New Years Day.

We used to do the same thing, and you got your birthday year off. But then we had a "bonus" 100 so we all got to 10k anyway.

---

"America is all about speed. Hot, nasty, badass speed." -Eleanor Roosevelt, 1936

Added another 2000 at lunch. Yesterday, I had one of the best runs in a long time; 6 miles of mostly trail running, some pretty steep (had me hiking). It's one of my fave lunchtime loops. This morning, though, my back reminded me that that kind of run is about my limit.
Sloshbucket swim:
500s 6:17
500s 6:14
5x100@1:30 1:12~1:08
500 s/k cool

2000 sc yardages

---

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

1200 SKIP w/u
400 kick mixed with snorkel and back kick
5 x 125 by 50 back/50 free build/25 sprint with 1 min b/t
4 x Broken 200's free by the 50 with 2 min b/t. Another solid feedback on my free speed yay day!
2 x Broken 100's fly by the 25 with 2 min b/t. Still strong very pleased!
400 c/d

3625

Did a sprint set last night. Chuckling to myself that at sprinting speed I might be able to stay on the feet of you fish doing your warmups for about 50 yds...


WU
400s (6:20)
100k
400p (6:09)
100k
3x100 on 1:45 desc (1:32 to 1:25)
100k


MS (2x) - sprints
4x25 on :45 (S1: 14-16, S2: 16-17)
4x50 (alt sprint/ez) on 1:30 (S1: 32, 33 S2: 33, 34)
4x75 (alt sprint/ez) on 2:00 (S1: 57, 58 S2: 59, 57)


2600 scy

Don't sell yourself short on your sprint efforts just spend more time doing it and those 32's will become 30's and so on. If you are doing repeat 50's at 32 you have a decent stroke and some feel for the water no question. The water feels immensely different at all out efforts vs aerobic you just gotta get used to how it feels at top end:) Last nights broken 200's were at a pace that made me feel just like you do about 2 years ago.....chuckling at myself wondering how to hang on....and now it's normal. Just stick with it!

Thanks for the encouragement tigerpaws!

I know exactly what you're saying about the feel of the water. Sprinting feels like I'm riding really high on the water surface and then the easier swims feel like I'm gliding through calm water. It was a fun and challenging set for me. Especially not quitting on those 75s, my arms were so tired.

It is good to feel like you are riding on top of the water - I know I am going fast when I can feel air moving across my shoulders and back. I saw the Stanford women race this fall and those girls were ALWAYS on top of the water.

13.1 mile run, 500 yards kicking

---

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

Pretty worn out from yesterday's sprint workout.

400s, 100k
400p, 100k
400s (alt ez/hard 50s), 100k
400s (alt ez/hard 100s), 100k
400p, 100k

2500 scy

Yesterday I felt like SHIT in the morning for some reason. So, no morning swimming, went with the squad at "night" (21-22) instead. Hit the trainer real hard before, personal bests all the way from 5 to 60 minutes.... Then 5k tempo run in 22:45. Then the swim. Felt like shit, of course, but I truthfully led my lane until 21:48 when I popped like a balloon...

We did
6x50 WU (Did some one arm fly here)
6x100 descend on 1:50
6x50 descend on 55
300 descending (4:20)
6x100 descending, wanted to PB the last 100, did the first 50 in 35 then I had NOTHING. Came in on like 1:25. Went for the sauna.
2100 lcm

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

9.5 mi run
600 yds of kicking, doggie paddle, sidestroke, breaststroke keeping my face up :-)

---

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 skipped yesterday altogether - did nothing and I didn't even feel guilty.

but, made up for it this AM:

1000s/100k 13:30
900s/100k
900s/100k (was supposed to be 800 - brain fart)
700s/100k
600s/100k
500s/100k
400s/100k 5:10
300s/100k
200s/100k 2:26
100s/100k 1:12
6x50@1:00 alt bk/br
100k cool

7000 sc yardages

Getting well up on my FLOG:
Congratulations! You are on pace for achieving your goal this year:
My goal pace: 32.88 miles required as of today to reach my goal by the end of the event
My actual current pace: 37.84 miles as of today

---

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

Fairly certain I will have a workout no one else did today! No coach = wandering mind + one weird workout.

Same warm up every day....1200 SKIP

Decided to do a longer backstroke set of 3 x 200 and the back timing was totally grooved today after fiddling with some stroke timing the past couple of weeks. So I did 3 more. >>>>Found something really groovy on my timing and was clicking off great times for the effort. Did 3 more, but made every 2nd 50 all out and even without having .xx timing I know I have some PR material in backstroke now!

Cooled down with......400 back with fins for a total of 2200 of backstroke and a 3400 yard day.

wEirdZ

300 swim, 200 pull, 200 kick
6x50 build
4x(300 PPBB on 4:15, 3x100 on 1:30 descend). 300s were cruised in 3:55-4:00, 100s were 1:20 down to 1:17 on average. 1:15 last
300 kick on back with fins
3x(100 easy, 4x25 sprint on :30 avg 16)
200 c/d

Swam 6700 yesterday in two swims (lots of pulling), so my arms were definitely feeling it.

---

speedySTATES

Hard swimming this week

Wed:
300 easy
4x50 drill
5x400 on 5:30 threshold effort (5:04-02-01-00-02)
200 easy


2700scm

Fri:

300 easy
8x50 drill
4x50 25 sprint/ 25 easy
50 easy
4x [5x100 descend 1-5 1:12-1:08 on 1:30 + 50 easy on 1:00]
round1-- 1:09-11--10-09-09
round2-- 1:11-10-10-09-09
round3-- 1:11-10-09-10-09
round4-- 1:10-10-10 , last 2 as 4x50 on :45, 33-34-34-34


150 easy


3200scm

---

-----

My arms are really shot now. Never swam 5 consecutive days...

WU
300s (4:50)
100k
300p (4:50)
100k
6x50 on :50, desc 1-3, 4-6
100k


MS
3x200 on 3:40 desc (3:15, 3:08, 3:00)
2x100p on 1:50
2x200 on 3:40 build (3:10, 3:08)
2x100p on 1:50
1x200 on 3:40 hard (3:03)
2x100p on 1:50


3000 scy

Keep it going!

Practice cancelled due to the Texas "winter storm" but found a nice heated outdoor pool for the afternoon. Wore my speed tubes for extra warmth..and speed.
MS- 20x100@1:25 holding 1:06-8 and last at 1:03
5x100IM @1:35, 4x100 (75fr/25IM order)@1:30, 3x100@1:25, 2x100 pull @1:20
6000scy

---

https://twitter.com/mungub

Warm and sunny here in SoCal.

8x[200s/50k]@4:00 2:30~2:17
5x100 various kicks
10x50@1:00 alt br/bk
10x50@1:00 fist/open
5x[25k/50s(hard)/25k]@2:00
200 s/k cool

4200 sc yardages

---

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

Dang my free should be well rested after my last couple of wandering mind workouts. More backstroke madness.

1200 skip w/u
10 x 200: 100 back(25 easy, 50 build 25 sprint) 100 easy free
300 c/d 25 back kick 25 easy swim alternate

3500

Put in some intensity this AM:

20x100@1:20 1:12/:17/:15/:15/:12/the rest ~1:10
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:05RI
100k
20x25@:30 sprints ~:15
150k
10x25@:45br sprints ~:16~:18
5x100 various kicks
100s cool

5100 sc yardages

---

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

I got some doms from yesterdays swim. Long time since I got doms from swimming... Need more fly & pull!

1000 SKIPS
200 1 arm fly
400 descend
4x100
300 pull
5x100 IM
200 ez
200 back
3200 scm

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Pool was really warm yesterday. Had a great set though.

5x(200s, 100k, 200fast, 100k hard) on 6:00
hard 200s done as build, build, build, 50s-100f-50s, build
2:55, 2:52, 2:53, 2:55, 2:55

3000 scy

I'm a bit sore from three solid swim days, especially sprints yesterday, so didn't push as much this AM

4x[150s/100k]
10x100@2:00 alt bk/br
3x100 [25k/50s/25k]

2300 sc yardages

---

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

Hey fish. I have a question. Give me some speed translations for pool swimming to open water swimming.

For example.... A 1:20 per 100 scm in the pool feels like the same effort as ~1:25 per 100 meters in open water.

I am just curious how most fish translate from one swimming venue to another. It doesn't have to be a specific pool. I will take scy, scm and lcm.

no swim on weekend
8.5 mi speed workout this morning, 500 yds kicking, and a dentist appt. I am allowed to swim tomorrow!!!!!!!!!!

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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

100 kick
4x100 free
2x250 free
100 kick
4x100 free
2x250 free
100 kick
4x100 free
2500 scy

Sprints today - pool unusually warm again.

WU
400s, 100k
400p, 100k
4x100 on 1:50 desc (1:32 to 1:23)
100k


WU
6x25 on :45 (alt sprint/ez, avg :15)
6x50 on 1:30 (alt sprint/ez avg :35)
8x75 on 2:00 (alt sprint/ez avg :57)
6x50 on 1:30 (alt sprint/ez avg :35)
6x25 on :45 (alt sprint/ez avg :16)

Thursday...
2500 scm
Cant recall the details for the life of me...
Saturday
3000 scm
Main Sets
5 x 100 IM @ 1:40 hold 1:20
6x75 IM 50/25 @ 1:15
16 x 25 @ 25

Sunday AM
2800 SCM
30 x 50 @ 45
Sunday PM
1800 SCM
2 x 400 @ 5:20 (4:43 x2)

Today.

3000 SCM

Main sets

4x200 pull @ 2:40 (2:20)
4 x ( 4 x 25 @ 25 strong, 50 easy)
4 x 100 @ 1:25 (1:07-8)
100 strong 1:02-3

Racing the 1500 on Sunday. Tired but my feel is improving slowly.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Its hard to say since the course isnt 100% correct. But I know that my CSS pace is pretty much my OW race pace in a wetsuit. But you have to be confident in the open water to do good. Fight for feet, know when to go hard and when not to.

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Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Well bless you for doing 40x100, I guess some people can handle all the 100s. I get massively bored, I was happy to do 20 for this set:

4x200 s, k, p, drill
20x100 on 1:30 odds bilateral breathe every 3 avg 1:14, evens breathe every 2 open water style avg 1:12.
10x100 on 1:30 paddles and buoy for cool down ,1:18 avg

I like just swimming 3x week but times are definitely slower. Sigh- not a big swimmer but had gotten down to 20x100 holding 1:10-1:11 for the whole set on that 1:25/1:30. Oh well, I guess that's what I get for signing up for a 70.3

Yards or metres?

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Yds of course :) Nowhere near those times in meters

Welcome back to bubble blowing, TC.

Too foggy to see the clock this AM, so no times and also not a terribly high effort level
1000s
5x100 various kicks
500s
50k
400s
50k

2500 sc yardages

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

Found it hard last week to follow up from the 1 HR Postal Swim...

What with lethargy, busy with year end work kids and all. Good thing there is the Tour of Sufferlandia to get me moving again. Err, haven't ridden the bike much this year. Back in the pool today, 4,550m made up of some tedious 200's... I am sure FLOG is going to flog me for my lack-o-poolness. And, I have a work trip to Europe next week - write that week off.

Welcome back TC. And, H/S you are going to bust a gasket.... You got to ease into this new year.

Edit: got Flogged by flog..."You'll need to pick up the pace to achieve your goal this year: My goal pace: 38.36 miles required as of today to reach my goal by the end of the event My actual current pace: 37.25 miles as of today"

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

Hard to get an accurate number since it's hard to know if the race courses are accurate. I find that, on the courses I think are accurate, my threshold effort per 100scm is roughly the same speed as Olympic (1500m) split when wearing a wet suit (for me ~1:15). So I think a wet suit is worth ~4-5sec/100m, and that's about the equivalent boost having 3-4 turns per 100scm compared to straight swimming.

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9.5 mi easy run
1200 yd swim: 200 kick, 200 swim, 8 x 25 kick alt easy/fast, 200 swim, 200 sidestroke, 200 swim

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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

hi everyone,

2 x 500 w/u freestyle
500 kick/drill w fins
500 kick drill w/out fins
5 x 200 (breast/free/back/free) efforts
500 cool down.

3500 lcm

Still dogged by a virus but this swim felt like I was back for the first time in a while.