Welcome to long course swim

WU 900 mix
MS 3 x (500IM as 50fly/100bk/150br/200fr, 100k fast, 400pull neg split, 100IM hard)
4600 LCM

---

https://twitter.com/mungub

I decided I need a small break from swimming. Resume tomorrow... small break.

---

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

Got a bit behind on posting.

3/30 - 4500scy main set 15x200 pull on 3:00, PM weights
3/31 - 90' AM ride with 2x20' big gear climb at low HR, PM 30min run
4/1 - 4200scy main set 50x50 pull on :50 odds cruise evens hard/paddles, 50 minute run
Today - 90' AM ride with 20x1' hard 1' ez

Might run later today depending on how I'm feeling.

Started going to PT on Monday for the hip issue that started back in November. Currently hitting it hard - 1 hour at least per day. Next week is spring break so I'll be training hard and rehabbing harder!!

---

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

I feel ya with the hip pain...no fun.

A really strong swim for me this morning -
WU - 3 X (1x50@:50, 2x:50@:45, 3x50@:40, 4x25 IM order)
MS - 12x50 @1:00 best avg (:29/:30), 300pull
6x100@2:00 best avg (1:03), 300p
3x200@4:00 (2:17-18), 300p
20x25 fins and mix CD for 5000 scy

---

https://twitter.com/mungub

HAH, I didn't even swim this AM! I feel the tension leaving my upper body. I think this is a well deserved break.
On the other hand, I rode at lunch yesterday: 15 miles in 49 minutes for 18.4 mph average. 1168 feet of climbing, though. It was awesome, I felt really good.
Going to run some steep singletrack today.

---

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

3 mi bike, 9.5 mi run, 2000 yd swim. Did 500/400/300/200/100 with 100 kick after each, done continuously.

---

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

Had a nice swim at lunch, bit of a breakthrough as I don't think I've managed to hit these off times before.

500 warmup (SKPKS BY 100)

4x50 desc 1-4 @ 60

8 x 100 @1:20 (just make em) - 1:17's for all but the first, which was a 15

200 warmdn.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

You need to find a 400m race to swim.

---

Formerly TriBrad02

Next chance at a 400 will be at provincials (May).

Next weekend I'm doing 200 fly and the 50 / 100 free combo.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Next weekend for me = 3 day meet, all of the possible freestyle events!

---

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

Morning 4/3

Had a great swim this morning after a long day yesterday. Felt tired when I got in, then had a great main set that hardly felt challenging. Added a rep from last week and swam a but faster.

400/300/200/100 skps
4x200 fins 100k/50dr/50build
4x50 on :45 get ready
16x100 on 1:40 avg 1:17, fastest 1:14, slowest 1:20 (8th)
Felt relaxed, could have done at least a few more.
10x50 on :50 paddles/buoy
4100scy

Very happy with today's swim. Going to lift later and do a ton of PT.

---

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

Man did I enjoy my week in Tucson over spring break for this reason, hills are so much fun compared to Gulf coast flat. Your swim speed will come back fast, I fretted about my last few months swim break, upon return on 1 to 2x/wk swims I'm 90% back to my usual middle age swim times,

yesterdays AM swim,
500 wu
3 x 500 @ 7:30 (~6:40)
5 x 100 @ 2:00 (1:12-1:13)
200IM cd

2700 scy

---

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

You guys are lucky that you can get it back quick. I'm still trying to ingrain form to where I can take time off and get the feel back within a few weeks!

Saturday AM swim (also have a looooong ride this afternoon):

1000 easy
fins on 8x150 k/d/s by 50 on 2:20
Main Set (3x through)
20x25 paddles build to fast on :25 (avg :17-:18)
200 moderate buoy/paddles on 3:00 (avg 2:45)
200 easy buoy on 3:10

100cd for 5000scy

Got this set from Sutto's website. First round had me wondering if I'd do 3 rounds or cut back to 2. After 2 I felt good so went for it. Struggled mightily to hold form on the last mod 200. Overall, I really liked the set. Forced me to work on getting up to speed fairly quickly! Got a 3hr ride later.

---

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

I'm just getting back into my swimming groove for the season. Yesterday's set beat me up:

Warm Up
200 skp
8x50 on :60 (descend 1-4, 5-8)

Main Set:
10x 150 broken
as 100 cruise-shorter rest, then 50 hard- longer rest
(I held 1:22-4 on the 100s, pushed off on the 1:30. I held 36-7 on the 50s, pushed off on the :60. So, send off on the 2:30 for the entire 150)

12x 50s on :60 as 25 hard IM order down, 25 easy free back

CD:
200, practice left side breathing, sometimes 2:3 breathing.

3300 SCY

---

---

---

Take a short break from ST and read my blog:
http://tri-banter.blogspot.com/

I'm not really going to lose any swim speed over a few days off. In fact, I bet I get faster. I think I got all bound up - perhaps bit overtrained for my last race. Anyway, swam this AM in the ocean. 65 deg and beautiful. On my return trip, I crossed paths with the Oak Street gang doing their annual Easter Float Parade swim.

There were at least 20 out there. Cracked me up.
I got in 3.5 miles in about 1:40.

---

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

Still need skates here if you want to get out on the lake. :(

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I had 2 things working for me today: 1) I created fake motivation by getting into a debate about flip turns 2) I wore a wetsuit in the pool to get used to it per race next week.

Warm up was 4 x 200s kick on back the 4th and 8th 25. Good sign when you are cranking out 2:40s in warmup on this kind of set.

Mainset: 12 x 150s on 1:55 went between 1:42 and 1:45 on all of them. Tried to find a groove pace, tht ended up being around 1:09 / 100

200 warm down alternate back / free. Took about 2:45 to complete. In total I swam 2800 METERS in less than 39 minutes.

 
6x 300 warm up
4x 150 pull on 2:15 descend 50's

8x 75 on 1:05 (57's)
100 ez on 1:30
4x 150 on 2:05 (1:55's)
100 ez on 1:30
4x 75 on 1:00 (55's)
100 ez on 1:30
2x 150 on 1:55 (1:45's)
100 ez on 1:30

2x (6x 25 fly on :30, 150 back on 2:15 descend 50's, 2x (25 scull, 50 breast pull))

200 down

5700m

4 years ago you said you were a 6:00 in the 500. You are way faster than that now! Still swimming 50k per week?

Friday Am...
Main set was
2x

5x100 @ 1.30 hold 1.08 or better on 1-4, 5 is easy and take a rest then repeat with a goal time of 1.07.2, made all in at least a 1.06 on round 2)

Today was ...
2x
10x50 @ 50 round 1 goal - 32.5, 2 - 32.3. Made all ... round 2 all in 31s.


Both were short-ish sessions as my son came along ... he did 500-600 on Friday and 700 today. Freestyle and kick progressing nicely.

---

___________________________________________
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 AM, feeling tired after a hard weekend:

1000ez
fins on 6x100 on 1:45 alt kick/drill
15x200 pull (every 3rd with paddles), ri:10
4x25 hard kick with board on :35 avg :25 (awful at kicking)
4x25 sprint free 1 breath on :30
4x25 hard kick " "
4x25 sprint free " "
4x25 easy IM order cd

5100scy

I've got PT today too, and I'll lift later. Spring break this week means plenty of time to sleep and train!!! (Usually I get plenty of the training, and not as much sleep as I'd like)

---

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

Finally, back in the pool. (I didn't miss it - give me the ocean every day!)

1000s 12:25
5x100 various kicks
10x100alt bk/br@2:00 fr@1:30

2500 sc yardages

---

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

Sweet. Pretty sure I'd have a coronary after 2 repeats at that speed!

How old is your son? On Tuesday evenings I usually jump in lane swim while my daughter has her weekly practice. She's turning 11, started with summer league last year.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8. Cruising 25s around 30, sprint 25-28.

He figured out egg beater recently so his polo skills are taking off as well.

Ran indoor 1200 in 6.02 when he was 7.

---

___________________________________________
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)

Man. When I was 7, my gym mile was 11mins.

Ten years later it's 4:48 ;)

---

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

Wow, he's quite the little athlete. Don't let him get lost into the abyss that is hockey. No disrespect to hockey players, but that sport sucks up so much talent here. My nephew is into hockey, and the amount of time that his parents spend sitting on benches at the rink is ridiculous, and leaves no time for any other sports. And that's at 11 years old, it gets worse from there.

On an unrelated note, our pool was closed Friday, Sunday, and today for good Friday / Easter. :(

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

2k XC at Alberta Provincials he was around 23/40 give or take a spot. 10.47 and 4/6 boys on his club. Bear in mind he was running in Pee Wee (usually 10-11, or U11 if no Tyke division) for XC as they did not run a seperate Tyke (normally U9) race.

He anchored the team as the final scoring runner and kept them on 3rd on points. They use 4 runners to score and 2 to displace points.



Great youth (6-12) coach with our Track Club CALTAF (Calgary Track and Field).

Doesn't hurt him that he has daily PE with a fantastic teacher who is also a great runner. She ran the 10 000 m at the 92 Olympics for Canada. The Principal ran varsity track at U of C as well (Pretty sure his son should be on the Dinos either this fall or next depending on when he graduates.).

Last year they had a spring lunch run club... mainly grade 3/4, but he might join this year. He is not racing outdoor track this spring but we might take him to a weeknight twighlight meet in July for fun. We keep him very active but I mind how much volume he is doing at any given time. You won't see him running a half mary at 10. Fast before far is the philosophy I am taking. So no races beyond 2k.

His AG races 100m/3-5km/~1km for Tri. He is super pumped to race May long weekend. He will crush dreams of some much bigger 9 year olds at these. Lots of hockey parents think their kids are fitter than they are.

---

___________________________________________
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)

As far as I am concerned it hurts our overall performance at the Olympics for males since so many kids who have talent in other sports get burned by hockey and quit organised sport and never see what they could have been. We need a national talent id program that gets those kids into the right sports. Its better here than most Canadian cities because we have more winter sports like speedskating, sliding sports, ski racing and such.

---

___________________________________________
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)

Good to see him getting good fitness habits at a young age, and that Canada has the right infrastructure to make it happen.

Here in the US, I played ice hockey from 5-13, and wrestled and played football 7-13. Endurance sports were far, far away from my mind.

---

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

At track they do all the events at this age. Indoor provincials didnt have a 1200 so Long Jump was his best event that day. He sprints best on relays like 4x200.

---

___________________________________________
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)

Just saw on swimswam that a friend of mine had a season ending injury. Blew out both knees in warmup!


http://swimswam.com/...eason-ending-injury/

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Saw it on Twitter... sucks.

On a side note my neighbor left a 50" plasma out on his lawn marked "free & it works". New XBOX screen.

---

___________________________________________
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)

That's nice!

It snowed again today :(

The lakes are still frozen. Usually the canoers and kayakers will have been on the water for at least 3 weeks by now. They must be getting sick of dryland.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Our governor has not yet ordered pools to be drained due to the draught here in California, so I got another w/o in.

3000 straight in 39:56
100k cool

3100 sc yardages

---

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

9.5 mi run and 1800 yd swim yesterday
3 mi bike to work, 8 mi run, 1800 yd swim today

both days 3 x 500s/100k

---

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

Jumped in at lunch for 1200m to shake the cobwebs out. Hadn't been able to swim since last Thursday, plus I'm still full from our Easter dinner. (I made a honey mustard glazed ham...mmmmm,....)

I was slow today...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Didn't get to swim today, but nonetheless had a fun day:

Woke up at 5:30 and got on the trainer for 90mins with 2x20' big gear repeats. Then drove with my friend for about 2hrs to get to Old Rag mtn in Shenandoah for a tough climb. 11 miles total, 3 of that was a rock scramble that involved a ton of pullup motions and such. I'm pretty tired, full body. Was an awesome time though, and the view was absolutely incredible. It was raining a bit at the base, and as we got higher we started to poke through the clouds until we were above them.

---

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

Ughhhhh.

Felt like crap at masters. Well the first set was good, 10 x50 @60 alt fly on the odds, free on evens.

Next set was 12x100.@ 1:50, and I just ran out of gas. Wife's been sick, so I'm hoping that I didn't pick up whatever she has. Early night tonight just in case.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I'm not sure if Santa came or not.

I ordered a new tech suit from Team Aquatic just over a week ago, to be delivered by Canada Post. Just got a notice from Canada Post that I have a package to be picked up from the post office, it will be ready for pickup today. Cool!! But then, I logged into my account on the TeamAquatic website and the order status is "Processing"....


Arrrgh, the suspense is killing me!!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Legs were definitely tired after yesterday, but gutted one out nonetheless:

1000 ez
5x200 50k/50dr/50k/50build
200easy
50x50 pull odds ez evens hard w/paddles, left on :50. Hard was about :36-:38
4x25 all out kick
4x25 sprint
4x25 all out kick
4x25 sprint/paddles
4x25 easy IM order

5200scy

I'll probably run a little bit later today and lift some weights!

---

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

Just another morning workout:
8x[200s+50k] 2:37~2:21
8x50@1:00 alt bk/br
100s cool

2500 sc yardages

Been working on getting some run back into my legs. It's not pretty and it's not fast, but I'm seeing improvement. All I want to be able to do is a sub :50 10k at the end of an Olympic Tri in June. Well, it's a very hilly tri... not the swim, but the bike and run are tough buggers.

---

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

Getting close to what I thought was an elusive (to me) 1:30 repeat time...realizing it's almost time to not settle for it and continue chasing faster repeats ;)

300 wu
200 pull
16x100 on 1:45 averaging 1:31 (ranging from 1:28-1:33)
400 cooldown

2500 scm

Yeah I improved quite a bit. And no, I spent September-February swimming that much but now i'm dialed back at around 25,000ish meters a week. I'm probably around 5:10ish? for 500 yard free.

4x 400
1: Swim
2: 150k/50ch
3: pb with snorkel
4: 4x 50 on :45, 4x 50 on :50 d1-4

15x 200 on 3:20 descend by 5's
1-5: 2:40's
6-10: 2:38's
11-15: 2:35's

100 ez
6x 50
1 kick, drill, swim

8x 100
3 kick with fins on 1:45 (1:30's)
1 ez
3 backstroke with fins (1:25's)
1 ez

5700 LCM

I hate longcourse haha.

Yay, my suit came in! This one :-)

Now I'm all set for nationals, since the club just got new silicone caps.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I'd love to get a cool racing suit, but I simply can't justify the cost and the associated durability (the more it costs, the less it lasts, it seems). How much speed gain are we talking here. The most I've spent is for the Speedo Aquablade - about $45. One pair lasts me through a few swim meets and my regular run of open water swims.

This AM swim:
1000s 12:51
5x100 various kicks
5x100s@1:30/1:25/1:20/1:15
10x50@1:00 alt bk/br
2x100 s/k cool

2700 sc yardages

---

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

Maybe 1 second in the 100....

it came out of my bonus money, so I consider it to be free ;)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Wow! I'm jealous of that improvement. How long were you doing 50k weeks?

Still feeling this mornings swim:

WU: 10 min swim, 8 min pull, 6 min kick
MS: 8x150@2:00, 8x50k@1:00, 8x150p, 8x50 4 breaths @:50, 6x150@2:00

Wasn't wanting to lead the lane but ended up fine holding 1:42-1:47
5800scy

---

https://twitter.com/mungub

I hit the jackpot 6 months ago when I found nike suits for $5 on sale at a local bargain store. I bought 5 of the same thing. I will be wearing a one piece black nike for the next two years :-)

3 mi bike to campus, 6.5 mi run, 1800 yd swim.

MEET THIS WEEKEND!!!!!!!!

---

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

Woot! what are you swimming? I think you already posted it but I'm too lazy to go look it up.

I'm doing 200 fly, 50 and 100 free tomorrow.

Also, if you are back in Maine over the summer, there's a LCM meet in Saint John, New Brunswick, June 27-28. East Coast Games, I think it is called, swimming, track & field, rugby, and a couple other sports. If you are interested I'll dig up the link. I doubt I'll be able to make it, but there will probably be a group from our club going.

Lastly, last night was the best practice I've had in a little while.

main set:

300 (100 fast, 200 easy - 1:08 for the 100)
2 x 250 (75 fast, 175 easy) (50, 49 for the 75's)
3 x 150 (50 fast, 100 easy). 32's for the 50's

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Good luck to everyone racing this weekend!!!!!!! (I've got my first tri of the year on the 18th, a little 300M swim/10mile bike/5k run deal to tune up for an elite cup on May 3rd).

Also, Jason - that's some fast swimming.

This AM, tired on Friday like always (yesterday was a hard morning ride and a pm run):

400/300/200/100 skps
fins on 4x200 100k/50dr/50build
4x50 @ :45 get ready avg :38ish
Main Set (added another rep from last week):
17x100 on 1:40 avg 1:19, fastest was first one @ 1:14, slowest was 9th at 1:20
3x100 on 1:40 paddles avg 1:15 (just to make it an even 20x100)
4x25 all out kick
6x50 build
4x25 all out kick
20x25 easy IM order to cooldown

5000scy

I was feeling shot when I got in the pool today - legs burning during warmup. Blech. Definitely slower than last week, but this was actually a confidence builder for me - in October, tired meant repeated 1:22 on 2:00. Today it was 1:19 on 1:40! I just didn't have the turnover I wanted today, legs were wiped so I couldn't try to work the turns. Still, swimming 1:19s tired is massive improvement for me.

I'll lift weights later, most likely. This has been a *bigger* week for me!

---

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

Boy it feels great to be back in the water. Planes, trains and automobiles ackckckck.

Slowly building my yardage back up and yesterday was the first day I felt comfortable being uncomfortable.....almost over the hump!

1000 skip sans breaststroke and single arm/butterfree no fly too out of shape!
Warm up set 10 x 50 on 60
5 x 125 50 cruise 50 build 25 sprint. Got #3 and #4 to 13 mid/low so some speed is coming back
8 x 50 kick 25 cruise 25 sprint all streamlined on back. I am afraid to look at the clock on kick sets my legs ache and it's lame.
200 easy back
6 x 75 25 cruise 50 sprint. 2nd one sub 30 the rest progressively slower bonkish wallish long way to go
200 easy back
300 pull
300 swim down(more like drinking water on wall)

The mile is tonight, and the 500 is tomorrow / 1000 on Sunday or maybe the other way around. Also the 50, 100, 200 whenever they occur. I filled the paperwork out and thought "hmmm I should start practicing other strokes"

8.5 mi run this AM and a 500 yd shakeout 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

cool, good luck!!

let us know how you do....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

20:42 in the mile last night. Won for the women, I think. No real race report. I dove in, swam 66 painful lengths while questioning why I was doing this to myself, and got out.
I decided I do this because it feels good when I stop.

trexlera swam circles around me multiple times.

---

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

Are live results posted online anywhere yet? Or do i have to wait?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I couldn't find any this AM

---

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

Last week I did my 1000 TT just to check if there is a progress.
There is!

After being on plateau for about 3 month (16:30 more or less) my time finally started to improve.

short course 1000 yds in 15:21, not my best but close.

Last year in May'14 my 1000 yds TT was 18:08
I have improved 2:47 so far, and still have about a month to train for more improvements!

Way to go, TC! Looking forward to your other races. I know what you mean about mid-race self-doubt. With the mile out of the way, the rest is cake! Good Luck!

I did another ocean swim. The water is getting colder – 63 deg. I was about 10 minutes late to the gang taking off, but I pushed it and caught them by 3/4 mile - the Main Beach buoy. They turned back so I went solo to Shaw's Cove and back. Cold, but felt great and swam hard. Ends up being about 3 miles. I hope it warms up a few more degrees soon as I want to double the distance.

---

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

Nice swim!!

I was tired this morning:

1000 ez
fins on 8x150 on 2:25 50k/50dr/50swim, odds bk evens fr
Main Set:
3x(20x25 fast pull ri:05, 200hard pb/paddles, 4x50ez)

Swam the 25s in :18ish, the 200s hard were 2:42/2:40/2:38 (happy with that, I couldn't pull for s**t a few months ago, all kick)

100ez cd

5000scy

This afternoon I got on the trainer for a beating:

2hrs with 3x20' tempo/sweet spot, 5' recoveries in between

Good luck with the rest of your races tc!

---

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

I can't believe i can't join my Oregon fish this weekend. (Kid duties.) Nice swim, TC. I've never actually done a 1,650y (we usually swim meters). And I dread the next time I try to swim the 1500m 'coz it is going to hurt.

Because I can't race this weekend, and i needed to be quick today, i jumped in and swam 3850 in 56 mins. c/d to 4,000 scm. Traveled to Europe this week, and now I am 6.4 miles behind again on FLOG.

Good luck with the rest of the meet, TC and Trexlera! Don't beat up on the CGM team too much.

Edit: dang, the results are on iPhone app MeetMobile... But this year there is a $2 monthly fee! The horror.

---

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

8 mi run and ... 1000 in 12:22.57 which I think put me 4th female OV. I was happy with the time. However, I decided to run this morning and missed the 100 ... and showed up 2 min after they had seeded the 1000. They put me in (I am very grateful!) but I was in the first heat. Color me super embarrassed to have shown up late :P

trexlera had a good swim too but he can tell you about it when he checks in.

---

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

Good job there TC...

I had an OK meet. Did 200fly for the first time since 1993, it used to be my best event. Used to. Took it out in a nice relaxed 1:07 mid, started feeling tough at the 125, and the upright piano fell on me at the 150. At the 175, the upright was accompanied by the baby grand, with the Steinway at 10m to go. Final time was a 2:30 point something....painful, stupidly painful.

50 free was ok, completely missed the turn though (almost face planted). 27.4

100 free I seeded at a 59.99. Final time 1:00.01 I was really wanting to get under a minute.... 2 hundredths.....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

bummer about the minute! and two fly is hard. Nice job :)

I ran 5k this morning and then I think I got in about 2800 yards at the meet. 6:04 in the 500, and 2:19 in the 200. I space-cadeted and missed the 50. I wasn't paying attention and all of a sudden it was like ooooh I'm supposed to be swimming right now - and, 30 seconds later I had missed the heat. Oops.

I started too fast in the 500 - I have never done that before, and it was quite the experience. All of a sudden my forearms were just frozen with lactic acid, and I could not move fast even though I was trying. I don't remember it being painful, or maybe it was and I was too confused by "why aren't my arms working?" trexlera will probably describe this as "TC was over a body length ahead of the swimmer next to her, then I looked down, and when I looked up they had changed places." Anyway, I split a 1:07 for the first 100 which I am proud of because I have difficulty doing that in a 100 or 200... LOL... going out too fast was such an interesting experience that I may try to do this in practice just because it is a new, fun thing for me. (Well, it was "fun" because I ended up with an ok total time...)

splits for the mile (20:42.13)
1:11
1:16
1:17
1:16
1:17 (6:17 for the 500)
1:15
1:17
1:17
1:16
1:16 (6:21 for the second 500 = 12:38 for the 1000)
1:15
1:15
1:16
1:14
1:14 (6:14 for the third 500)
1:14
last 50 0:36

splits for the 1000 (12:22.57)
1:09
1:15
1:15
1:16
1:16 (6:11 for the 500)
1:15
1:15
1:14
1:14
1:13

splits for the 500 (6:04)
1:07.58
1:12.43
1:13.88
1:15.36
1:15.61

splits for the 200 (2:19.97) do not have yet


Final note is that I am never disappointed when I meet other ST'ers. They are just awesome, fun people.

---

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 think it's a good thing to "take it out too fast" at least once in a while. Sometimes you will surprise yourself and the "too fast" pace really isn't.

Which reminds me last night's main set:

2x (5 x 100 as 25 K, 25 Drill, 50 Swim - IM order plus choice) - did these on 20s rest

2 x (100 fast
75 fast, 25 ez
50 fast, 50 ez
25 fast - fly, 75 ez
100 ez)
did these on 2:00 to try to keep the pace high. the last 25 of the 75's got really hard. fast 100's were 1:09 and 1:07

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Been lazy this April in posting, figured I should post something this morning.

I strained something in my abdomen which has made running and swimming uncomfortable. Fairly certain it's not a hernia as the heaviest thing I ever lift is myself off the floor. But when I sneeze, it feels like I've been stabbed.

3000 SCY

w/u
300 easy
4 x 50 hard
m/s
2 x 400 with core shorts
2 x 300
2 x 200
2 x 100
w/d
300 easy
200 kick/back x 50

---

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

Those are sweet splits, TC. At least for the mile and 1k! :-)

---

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

Thanks.

9.5 mile run and 1800 yd swim this AM

5 x 100 on 1:30
100 kick
5 x 200 on 3:00
200 kick

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Out of the pool another 8 days last week from being sick, then had a sprint race this weekend, I'm pretty sure was supposed to be 750m swim;

500-600m (?) bay swim - we got some bad or confusing swim course description on the rainy race morning to swim to "the furthest orange bouy", but during the race the remains of previous wave were turning at the next-to-last bouy. Me and at least one other guy continued on based on what we were told, I was thinking about Andy Potts at CapTexTri a few years ago getting wrong swim instructions. We got most of the way to the last bouy (~100m) when a kayaking safety watcher paddled over yelling, "go back, you went too far". Turned and ground the red outa my eyes all the way back to shore. Ugh.

Later heard from one of the faster female swimmers she saw a bunch of people turning at an even earlier bouy. First time I've ever experienced that in a race. Gave me some sympathy for people who complain about drafters. Wouldn't have affected me much in this race, maybe moved me from 7th to 5th, but still kinda frustrating.

---

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

That's frustrating....

I had a pretty good swim tonight too.

Main set
5x100 pull on 1:30
50 ez
5x100 pull on 1:30
50 ez
2x100 pull on 1:30

Held 16's on the first set, 14's on the second, 13's on the last. Was quite pleased considering that my pull is usually at least 3-4s slower than my swim.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

A few good ones recently, including a nice mental breakthrough. Most of the group is tapering for nationals so the swims are starting to get lonely. After a long warm up the taper group had 10x100@2:15 kinda building the fast part of the 100. The rest of us had 20x100@2:15 holding a race pace. Was tempted to do the taper workout but coach gave the set and said as an example that it would be BA to hold 1:04s. After a 1:05 to start, I went 1:03s and 1:02s for the rest. Very pleased and tired. Nice to be held accountable.

---

https://twitter.com/mungub

That's flying. Out of curiosity, do you have any sort of a swim background? I've read through some old fish threads and your improvement has been incredible (to say the least). I'm 17, trying to improve in the water - any advice on volume, workouts, etc? I've got a junior elite cup on May 3, and after that I'll be back into a swim focus for a while.

Again, I'm super impressed with your swimming; I'd love to pull off what you have.

This morning - back to school meant a 4:45 wakeup call to swim -
500ez
fins on 5x100 odds kick evens drill
15x200 pull on 3:00 every 3rd paddles, took it easier 1-9 (2:50-2:53) before digging in a little bit for 10-15 (2:43-2:46)
4x25 all out kick with board
4x25 sprint free 1 breath (got to :14 high)
100ez back cd
4300scy

---

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

Oregon results are posted. I got tired of waiting for trexlera to tell us how he did.

Imma take him down in the 100 fly next month (converted, of course....)

He crushed the 2 fly. And the 500. And the 1000. And the 1650, and his 50 free was pretty good too......

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Thank you. I really appreciate that. It's taken lots and lots of yards and time in the water. I started swimming at 21, so about 7 years ago. Was the classic swim a length and feel like you were going to die swimmer. Previous experience in the water was breast stroking laps while a lifeguard.

If you stick with it and swim with faster swimmers, you will be lapping me soon. I've maintained a consistently high volume (for triathletes) of 25-35k, and have made it a point to swim at masters. With the exception of surgery and a few other things, I'm never out of the water for 2 days in a row. It's hard work. I've been stuck a lot of different times at a certain level and didn't think I'd get faster. Main thing is to keep at it, watch other swimmers, and always be present during your swims.

Good luck and I'm sure you'll crush it!

---

https://twitter.com/mungub

Nice times, TC!

I'm frustrated. My plan was to swim the 10k Nationals at Livermore. I can't now because my daughter's graduation ceremony is that day. I thought I'd have a really good chance to win.
Well, same day, but local, is the Seal Beach Roughwater 3 miler. Maybe I can squeeze that in before the ceremony.

This AM's workout
1000s 12:32
5x100 various kicks
500s 6:07
4x100 s/k cool


2400 sc yardages

---

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

Again, nice work. I'll continue to put in the time!!

This morning:
(With drag suit, first time wearing one)
800ez
8x100 fins odds kick evens drill
8x75hard/75ez (1-2pull, 3-4swim, etc) (hard was :58 for pull/:56 for swim)
8x50hard/50ez (same deal - pull hard was :36ish, swim :34)
8x25hard/25ez (same, pull :17, swim :15-:16)
4x25 all out kick
2x50 hard/paddles/overkick on :45 (:33ish)
4x25 all out kick
2x50 hard/paddles/overkick on :45 (:33)
4x25 all out kick
200/150/100/50 long and easy pull/paddles
5000scy

Drag suit definitely adds a larger strength element to the workout!! I'll be using one regularly for sure now!

---

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

what kind of drag suit? mesh or pockets?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Mesh. Got it cheap. Any rules of thumb on how much time they cost?

---

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

I have 2 pair, although they are nominally the same size, one pair is bigger and stretchier than the other. The "fast" pair are about 2s per hundred slower than a pair of regular old speedos, the slow pair are about 3 s slower, as a guess.

I usually wear the slow pair, unless they've been sitting wet in the car on a winter day. Then I put on the dry pair...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

tigerchik, it was awesome to finally meet you in real life after like 6 years of knowing you.
Slowtwitch amazes me.
I haven't been posting much because I'm not really running or biking these days, but here were my results from the Oregon Associations meet.
I had a cold and seemed to move in and out of good swimming, but I was pleased overall
50 Free 24.3 leading off a relay, 24.5 the next day (pretty tired)
500 5:12.92 (this was kind of slow, last day of the meet)
1000 10:43.97 I reckon this was my best swim
1650 18:16.79

100 fly was a 57 low, didn't feel any power. Breathing every stroke probably didn't help either...
200 fly 2:08.92

Some things to work on for the summer...but it's always fun to swim.
Mark, we missed you!

my opinion is stay away from drag. It changes form and not in a good way. I grew up swimming with drag suits, everyone did back then. But I think programs have largely moved away from it.

Did a staple set. 1500 warm up then 20 x 100's on 1:35. Goal was 1:14 for all 20. Started out at 1:13 crept up slowly. Missed the goal three times. After the first 2 misses I did an easy 50 on a minute to get back on track. I missed on # 19 but decided just to gut it out and went a 1:14 on the last one.

I attribute the 3 misses to only being at 85% because of the race I did this weekend. My 3 month goal is to do this:

20 x 100's on 1:35 target pace 1:12 on all of them. I think if I do that I will swim sub 18:00 at USAT age group nationals (That course is not 1500M and it is wetsuit legal).

100 warm down.

3700 SCM

I don't feel like form changes at all with the drag suit. just a little more resistance, but basic body position is the same and all that good stuff. Hell, we are changing the drag equation when we shave down and put on a tech suit anyway. Taking off the drag suit, to me, makes the tech suit feel even more awesome!

Back in the day, there were guys who trained with the old style drag suits, the ones with pockets. Those I think aren't good for training everyday, because they don't drag "evenly" and the resistance is too much. but a mesh one is fine.

I also like to wear it because everyone else in the fast lane at masters wears one, at least those of us capable of leading the lane. Keeps us all on an even footing in practice.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Pool toys day today. A good friend of mine and rather knowledgeable swim/tri coach (coachjustin) was on deck coaching a couple of swimmers next to me. I couldn't help but think he was silently critiquing me the whole time!

w/u
500 build from easy to hard (200, 200, 100)
m/s
5 x 100 paddles
5 x 100 free
5 x 100 buoy
500 build from moderate to hard
w/d
500 alt between easy free and back x 100.

---

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

took yesterday off from swimming to recover from the meet a bit. 8.5 mi run instead

today 7 mi run, 4500 yds. Hadn't planned to swim that far but my shoulders got all good and achy and I actually love that feeling.

All of this on a 1:30 base
500
2 x 400
3 x 300 #1 and 3 fast (3:45, 3:40)
4 x 200 # 2 and 4 fast (2:25, 2:26)
5 x 100
3 x [100 stroke + 100 kick + 100 free]
400 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

That's some fast distance swimming.

jumped in for a quick swim at lunch (1500m)

mostly farting around warming up (bit of pull, bit of kick, a few drills, bit of backstroke).

4x100 @1:35 (1:11, 14, 14, 10)

8 x 25 mixing fly drill, kick, and fly on roughly :40. technique focus. I feel like I need more extension at the front of my fly to get my hips up a bit.

1500 scm

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I don't think the body position is the same. To get as high in the water, you're going to have to press something else down. One can feel this even more with a tech suit.
Swimming is a technique sport--practice going fast.

I dunno....

I don't feel like my body position is any different, especially not in freestyle or back. maybe a bit more effort to get the hips up in fly, but it isn't like the suit is weighted, it isn't actually pulling me down. I don't think that the suit is a benefit to training either, FWIW. It's just a suit, what matters is what you do with your arms and legs (and brain, and core, and .....)

In any case, I don't think it hurts to wear it. I like it mostly because it is colourful (nice lime green one!!) and they last a really long time. Oh, and because I don't really feel like showing off my junk to the ladies i swim with. the drag suit is a LOT more modest.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Trexlera, yes, i missed you too. I'll keep my eyes open for another meet this year. in the meantime, will i see you at 'nationals' :-) (foster lake)?

HS, i'd say see you at the 10k in 2016... but in 2016 the US Masters National Championships is coming to Oregon. Yeaaaa! I'll have to find the dates. I assume it will be 50m.

---

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

Drag inherently is body position. It is the opposite of lift. It is not that the suit catches water to slow you down. It is the suit catches water and lowers your body position. We call that drag.

But I do agree with you to a point. It is just a suit. Swim hard and the rest doesn't matter that much. The question is at what point does it matter. Suit with pockets is probably too extreme. A slow suit is, well, debatable.

I'd love to make it...
I'm also looking at the Bridge Swim. Wanna go 11 miles downstream?

That's a solid set. What do you think is the equivalent for SCY?

Solid swim this morning and glad I was 2nd back.

MS: 5x300@4:00, 5x50k@1:00, 5x200p@2:30, 5x50k, 5x100@1:10, 5x50k

5300scy

---

https://twitter.com/mungub

Same set in yards is pretty close to 22 x 100 @ 1:25, holding 1:05 to 1:07's

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Are you doing CapTex? For the first time in 5 years I am not.

For clarity sake: I swim in SCM. If I swim in LCM I note it.

I think 20 x 100's on 1:30 holding 1:04 (scy) is equivalent to my goal of 20 x 100's on 1:35 holding 1:12. Using the 1.093 divisor 1:12 in M = 1:05.8 in Y but for me it just doesn't work that way. So I pretty much agree with Jason, I think I would be 1:05 / 1:07 in yards right now depending on the day.

900 warm up
4 x 100's on 1:35 kick swim by 50. Hard effort. Went 1:25 on all 4
20 seconds rest
16 x 75's on 1:05 avg'd :56 I was pretty consistent. Went a :55 on the first one, :56 for the next 13, :57 on # 15, and :55 on the last one.

200 warm down

2700M in 42 minutes

Friday June 5 I will test set the 100's . I hope to accomplish the goal by then.

Nice swim times for you and TC! I thought I posted that earlier... maybe didn't hit the POST button.

Right now, it doesn't look like I'll make it up for the Bridge Swim. I'm pushing to be the overall points leader in the Southern California OW Swim Series and the Pier-to-Pier swim is the day prior to Bridge.
It also doesn't look like I'm going to be able to do the National 10k in Livermore as that's the day my daughter does her commencement - graduated from UCLA. I guess I have to be there for that. But, that same day is the Seal Beach Roughwater swim. I'm hoping to squeeze that in that morning. And, it's part of the OW Series.

This AM:
1000s
10x100 alt k/s 1:07/:06/:04/:04/:03
5x100 alt bk/br
100s cool

2600 sc yardages

---

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

I'm up in the air right now for captex. Fell back in march while running with my dog and the hip is just now coming around. You should come back in the fall for the Austin tri. A better course in my opinion.

Solid swim times there. Looks like you're right in track for nationals.

---

https://twitter.com/mungub

TriSliceRS, do you think you'll make it to Hagg Lake? I am eyeing that right now.

8.5 mi run, 2000 yd swim

500 w/u
5 x 100 on 2:00 held 1:14s
400 swim
8 x 50 half of them kick, half of them drill
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

I'm racing this Saturday!! 300M pool swim (too cold for OW here in VA just yet), 10mi bike, 5k run. There's a few other junior elite guys racing, so I'll get to see how I stack up after a decent winter of training. Also, I did this race last year and the course hasn't changed, so I'll get to gauge my improvement that way. I'll definitely get in a good warmup to work out any issues going from scy all winter to racing scm.


Had a good swim this AM (with drag suit - I'm going to use it as long as I (or my coach) don't notice bad habits developing)

500ez
fins on 5x100 odds kick evens drill
20x100 on 1:40 first one 1:15, rest were 1:18 and a 1:16 on the last one (happy with that set - couldn't make it without drag last week)
fins on 2x(4x50 hard on :40, 50ez on :60)
10x50 long and smooth pull/paddles on :45
100ez cd
4100scy

Tomorrow is pre-race day, so just an easy 20-30min jog, striders, and maybe some stretch cords to keep the swim muscles working. I'm really only "tapering" for 1.5 days - taking this afternoon off and tomorrow is super easy.

---

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

That will be two weeks before my IM70.3 Victoria... i think i'll be working on the bike and run... (I don't need to work on the swim)...

---

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

VERY tempting. Let's see... Hmm... The day before (July 11) I am going to ride from Seattle to Portland (STP) in a day... 202 miles. So, why not an 11 mile swim the next day. Easy peasy. I wonder if my legs would cramp and send me to the bottom. Let me see if i can convince my wife that drifting for a day is fun.

---

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

Bridge Swim is 'on'!!! Now ...if it is 'smart' the day after 202 miles on the bike... I don't know. Trexlera? TC?

---

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

I've been complaining that I have a four day conference in Las Vegas through the Saturday, but I think you just stole my excuse that I'll be too tired for the Bridge Swim...

400 choice
12x 150 IM order 1-4 ks, 5-8 steady 8-12 build

3x 2x 150 on 2:30, 4x 100 on 1:45, 6x 50 on :55 Heart rate set
(2:05's/1:21's, 40.XX's, 2:00's/1:18's/38.XX's, 1:55's/1:16's/37-38's)

800 kick for time split up into 300-300-200 on 6:30
I'm not a good kicker so I went fins for the 300's and then 200 kick without fins
4:35, 4:39, 4:15
(I can kick 3:20 200LCM for breaststroke but not flutter kick)
300 ez

6500 LCM

Abrown- are you racing in Richmond and the junior elite cup? I've raced there the last 2 years but I had a mechanical last year.

I'm usually all about doing stupid stuff, but I wouldn't want to go into the bridge swim in a super calorie debt, nor would I want to do it on really tired legs... if you could do a relay, that might be more reasonable.

11 miles swimming is really frickin' long. At 2:30 in last year before we got pulled out, I was already starting to think hmmm.

Also, I got an email from the RD this morning and I am remembering how awesome it was to go under all those bridges.

(8.5 mi run + 2800 yards for me this AM. main set 5 x 500, fourth one as 5 x 100 on 2:00 fast held 1:14s)

---

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

Yep, richmond cup! I live about an hour away from Richmond so it's nearby. It'll be my first draft-legal race.

---

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

That sounds like a lot of fun. I wish they had one of those down here in Texas.

A good one this morning and held accountable by coach. After a long warm up:

20x100@2:00 as 5x (70%/80/90/100). I had goal times in my head of 1:12, 1:09, 1:06, 1:03 but coach revised to 1:07, 1:05, 1:03, 1:01. Tough but glad she pushed me.

Then moved to the LCM pool for 16x100@1:00

---

https://twitter.com/mungub

4000 SCY this morning followed by a trip to the doc.

8 x 500

and a diagnosis of a sports hernia. Swimming and running are going to suck for a while. Worse yet, racing season starts here next months and 9 weeks until my 'A' race


ETA: if anyone is looking for me I'll be in the Cry Like a Biatch thread.

---

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

Ouch. Sorry to hear that. Whats the prognosis for how much you're able to do while you're recovering?

---

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

I'm excited. My goal is to swim as hard as I can and hope it's enough to have someone around to work with, or maybe find fast feet and make a pack. Then, hammer the bike to catch up or keep up, and see what I can do on the run after flattening myself!!!

Today was a pre-race day with my first race of the year tomorrow. Super easy 4 mile run in 30min, then 4x100 strides.

The plan for tomorrow is to see how I can run after hammering the ride (never tried it before!). I'm pumped!!

---

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

Good luck this wknd.

Friday morning speed workout, felt better than I have in a long time.

800 warmup
8x25 @ :30 alt ez / fast
40x50s (16 @ :45 every 4th fast, 12 @ :50 every 3rd fast, etc) - held 27 high to 29 low on fasts, 35s on cruises
200 cd

I too did 16 x 100's LCM today but I did them on 1:28 I went 1:18/17 on all of them. Man, 16 on 1:00 is moving : ) Wondering what you did?

Haha I'll keep dreaming. Completely wrote that wrong. So we did 20x100 in the well then moved to long course pool for 16x50 (smooth/hard) and held :40/:33 avg.

That's moving!

---

https://twitter.com/mungub

To give you any idea of swim speed, i'm about 5:10-5:15ish and for 500 yard free and I was out around top 15 I believe last year. The chip time got screwed up, but yeah. I was 1st pack that was chasing a small group of 4 before I ended up DNFing after like 2.5km. The year before I was 4:56 in the 400 free (which is like 5:30ish 500 free??) and I was 35thish out of the water and in 2nd chase.

"My life is complete!"
That's what the SUP next to me in the ocean said as a mother whale and her calf passed just 10 feet in front of me. I stopped swimming so as to not get too close - don't want to upset a protective momma. I was swimming with a group of young women training for a Catalina relay attempt and waited to ask if they saw the whales. They were about 5 feet from me when another whale swam between us. Had to cut my swim short at 1.4 miles because the water was 57 degrees and I was shivering as I returned to our starting point. My plan was to do two laps. Just too darn cold!
I decided to head to the pool to warm up some and continue my swim and tell poolmates my whale of a story.
1000s
5x100 various kicks
[200/150/100/50/50/100/150/200] 2:24/1:44/1:08/:33/:34/1:09/1:45/2:23
5x100 as 25k/50s/25k alt br/bk
100 cool


3100 sc yardages

---

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

That's awesome!

8.5 mi run and 2200 yds easy for me today.

---

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's awesome!!!!

Back from my race - was the second best junior elite (first one was the overall winner). Won 16-19 by 58 seconds over the next junior elite kid!

Swim: 300M in 4:17 (chip time 4:27 includes run to T1). Kept it at a moderate intensity since I was about to do my first flying start on the bike in a race and did NOT want to screw it up!
Bike: 10mi in 26ish min (23mph) Felt blech. My quads were tired almost immediately. Course had a fair bit of wind.
Run: 5k in 19:15ish Felt like hell, of course! Mowed a few people down and found my legs by the 1.5 point. Headwind going out.

Pretty happy!! Overall results aren't up yet- a few top age groupers in the country as well as some regional pros turned out so I'll be curious to see how I fared.

Getting on the trainer now for an easy hour spin. Allergies are getting pretty bad.

---

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

12x 200
1 swim on 3:30
1 kick on 4:00
3 on 3:00
1 swim
1 kick
2 on 2:45 (2:36, 2:32)
1 swim
1 kick
1 on 2:30 (2:23)
12x 100 on 1:40 pb/band + snorkel
1 drill
1 one arm/swim
1 pull steady x 4
12x 100 kick on 2:10
3 of not best stroke
3 best stroke fast (1:37's)
200 warm down

5000 scm

16km easy run

1 hour easy spin

Hold mackerel that is fast. Curious what kind of times you swim in your races? Sub 50 IM? I mean damn! A 60 second 100m works out to a 52.38 100 scy......x 16. Certainly you didn't mean leaving on 1:00? Shit!


ahhh~ just finished the end of the thread gotcha. i was thinking damn! one of the local kids swam at mesa yesterday and he can't even do that set and he is an other world freak!

Bit of speedy stuff last night.

Main set 1 was a kick / swim pyramid - swim target was hold 1:10 pace or better. kick was "moderate, but not easy". about 20 - 30 secs rest.

50 kick
100 swim (1:09)
150 kick
200 swim (2:21)
200 kick
150 kick
100 swim (1:06)
50 kick

main set 2
4 x (
25 drill @ :35
25 swim @ :35 - work breakout
100 moderate
50 fast
50 ez
)
for the fast 50's - fly (35), free (31), fly (34), fly (32.5)

2900 SCM total...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

A definite typo there! I'll keep dreaming though.

WU- 3 x (200, 150p, 100IM k, 50 fast)
MS- 8x25@:30, 400, 4x25@:30, 400p
12x100 @1:30 desc intv down to 1:05. Missed the 2nd 1:05 and had to sit out 50.
20x25@:20 fins
5000scy

---

https://twitter.com/mungub

Nothing hard this morning, legs tired after racing Saturday and a 2hr ride with intervals on Sunday.

500ez
Fins on 5x100 odds kick evens drill
15x200 pull cruise on 3:00 every 3rd with paddles
(All 2:44-:47 and 2:40ish with paddles)
4x25 all out kick
4x25 sprint no breath
100ez
4300scy

Didn't push the 200s at all but still swam them faster than usual, and I had the drag suit. I'm starting to feel like I've got the strength to keep the elbow high throughout the pull, which I've always struggled with.

---

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

Another ocean swim on Sunday. Water warmed up to 60, but still a short swim – just 1.4 miles and no whale sightings, but saw a big (2 ft long) blue fish.
This AM, back at the pool (sighs):
5x200 (150s/50k)
5x100@:1:50 alt bk/br
5x100@1:30 1:12~1:09
2x100 s/k cool


2200 sc yardages

---

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

yesterday 2:30 bike


today 11 mi run attempting to watch Boston - all the TVs at the gym were on CNN, ESPN, CBS and all they talked about was "today's the Boston marathon and two years ago there was a terrorist attack." Then they showed pictures from two years ago. 2000 yd swim, then got into my office in time to see the elite men finish.

500 w/u
4 x 125 kick the last length of each
2 x [2 x 50 fast + 100 fast, with 50 easy after each] :34s on the 50s, 1:09, 1:10 on the 100s
250 or whatever c/d to hit 2k

---

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

good swim this AM - part of the Katie Ledecky set. 5500 yds total. 100s on 1:30 with an extra :30 after the fifth one, and 200s on 4 minutes. I averaged 2:34s with a range of 2:33-2:36.

5 x 100
1 x 200 fast
5 x 100
2 x 200 fast
5 x 100
3 x 200
5 x 100
4 x 200
5 x 100
500, 300, 100, 100 kick c/d (just didn't feel like getting out)

---

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

Sweet! And, gets you back on the board.

My AM was unremarkable - shoulders are tired

1000s 12:44
5x100 various kicks
5x100 alt bk/br
5 minutes of yapping with someone
100s 1:04


2100 sc yardages

---

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

Sorta, kinda sprint day

5x100@1:30 1:14~1:08
100k
5x100@1:25 1:07~1:11
100k
10x50@1:00 alt br/bk was getting the br's under :40, bk - not quite as fast
100k
10x50@:45 alt ez/hard :34~:31
100k

2400 sc yardages

---

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

I keep meaning to post and keep up with these threads again as I've started swimming 3x per week (only 1-2 most of the winter).

Monday's main set was 10x200 with odds as 50 fast/100 t pace/50 fast and evens building by 50s. Total 3100 SCM

Today was a main set of 40 x 50 on :45 as 4 x every 4th fast, 4 x every 3rd fast, 4 x every 2nd fast, 4 x fast. This wipes me out every time I do it. Total 3300 SCM.

Hey, you comin' down for Provincials?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I don't know. I'm probably going to be in Halifax for a weekend in the near future and if it's that one I may be able to but I don't know yet. I'll be sure to sign up for the 50 Breast if I do though. ;)

You'd just be one more in the long line of people crushing my dreams...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

8.5 mi run, 2000 yd easy swim

5 x 150 swim/50 kick
2 x [100 swim + 100 drill + 100 swim + 100 kick] once in free, once in backstroke
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

Swimming with 'anger' this AM... don't ask!

1000s 12:34
5x100 various kicks
500s 6:06
5x100 s/k cool


2500 sc yardages

---

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

8.5 mi run and 2000 yds easy for me. Swimming with fatigue here.

---

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

man, some fast intervals and deep workouts getting posted, eating some humble pie over here...

500wu
100-400 up and down ladder on 1:30 base (~1:21 pace)
5 x 100k @ 2:00 IM order (~1:50 ave)
200IM cd

3200 scy

---

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

4/22 Morning Swim
800ez
fins on 8x100 odds kick evens drill
Main Set (for each part 1-2 were pull, 3-4 swim, 5-6 pull, 7-8 swim)
8x75 hard, 75ez (:55 on swim, :57-8 on pull)
8x50 hard, 50ez (:34 on swim, :35-7 on pull)
8x25 hard, 25ez (:15.5ish on swim, :16.5 on pull)

200ez pull/paddles to cooldown for 4200scy

Later in the day I did an easy 2.6mi run and an hour of weights.

4/23
90' AM trainer ride with some ball-buster VO2 intervals (4x3', 4x1.5', 4x.5')
lunchtime 4.5 mile (30min) with 5x2' pickups
did about 30min of core as well afterwards

Two pretty solid days for me!

---

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

Ha ok gotcha! Always good to set lofty goals.

Won't bore with the listing of the entire workout b/c I'm not focused on threshold/distance so probably won't apply to most here, but had a great breakthrough day. Been busting through a fitness barrier since I was essentially out from late summer until last month.

I have a set I like to do periodically b/c it's fun to mix in different strokes, but also b/c it tests my range of being able to hit the gas, recover and get back into gear.

10 x 125: 50 sprint, 25 back cruise, 25 build, 25 sprint

Doesn't sound very tough, but dang it grates on me. Jack the HR up, get plenty of O2 and recovery my freestyle muscles a bit on my back, flop over for a 25 build and then hammer home. Was touching on 1:26-28 for all 10 so that let me know some speed and range are coming back yay day!

300 choice
200 pull paddles optional with 15s rest
4x50 build on 60s
800 steady with last 200 fast with 30s rest (10:34)
600 steady with last 150 fast with 30s rest (7:56)
400 steady with last 100 fast with 30s rest ( 5:15)
200 steady with last 50 fast with 30s rest (2:35)
100 ez with 30s rest
100 all out (1:05)
300 choice


3200 SCM


I really wanted to go under 1:05 for that 100 as I keep hitting that number in practice but can't seem to sneak under it.

A 1:05 scm off a push is still darn fast dude especially for someone who spends most of their time doing long threshold workouts! For someone doing primarily pool sprint training sure it's more common, but I'd be that 1:05 would disappear for you if the workouts were tailored for that. Tough to have all your cake at once! The only time you will see me doing over a 200 in a pool is for warm up or cool down....EVER! I still enjoy hitting the Gulf for a few OW swims every year though. The ocean/bay is already so gross hot down here now I doubt I will be back in until fall. Disgusting it's mid 80's water temp in April!

Yeah, I'm really not complaining. :)

I don't do long sets like that very often, my coach tends to start adding them in as I get closer to race time. 200 and under is the typical norm for me. I found that 800 incredibly mind numbing!

Oh and we still have ice out on the open water!!

Dude ice? Born in Chicago....I despise cold weather. Seeing that 800 make me want to cry, it's one thing in open water.....to stare at the line that long though ouch I just don't have it mentally any longer. I need all four strokes mixed in with kicking and lots of variety. when I think back to my long course tri days and how I managed all those long sets.....just don't want to make my brain do that any longer. Good on you for the discipline to do it!

around here, looks like the northwest arm is finally ice free, but the lakes are still iced over. I wouldn't try to skate on it, but it's still there :-(

Nice swims. That seems like you're going a bit better than you were last year.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Yeah, for those of us who don't wear wetsuits, I probably won't swim any open water until at least mid-July.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

That's a nice set!!

This morning, with drag suit:
600ez
Fins on 6x100 odds kick evens swim
Main Set
20x100 on 1:40 all 1:16-1:18, last one 1:14.9
16x50 pull/paddles every 4th fast
100ez cd

Legs were tired but swam well (for me). Planning on lifting weights later.

---

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

Yeah, it's coming around a bit. 3 swims/week for the next month should get me in decent form for tri racing.

You must have some shallow lakes that will warm up fairly quickly if the sun ever comes out. We've only got one and it's a 40 min drive from home, other than that it's the ocean.

Yeah, there are a couple of options within a 3 minute drive from the house :-)


The ocean gets reasonably warm up your way. Here, it's only the top 6 inches that gets warm enough to swim in. 'effin North Atlantic....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Looks like Lake Banook is already open for you!

https://www.facebook.com/...eos/1110338285662505

This morning's swim:

1000ez
fins on 8x150 kds odds back evens free
Main Set (3x through)
20x25 pull strong on :25 (swam :17-:18)
200 fast paddles/buoy (2:33, 2:34, 2:32) on 2:45
4x50 easy on :50

then 100ez back to cooldown for 5000scy

Question for the fishies here..has anybody ever followed Dave Salo's SprintSalo program, or heard anything about it?? His workouts are very high intensity, 3-3.5k. I'm thinking of using it starting after my DL race next Sunday. I'm planning on doing a good summer of swimming 5-7x/week (upping frequency again), but logistically (as far as having a car to drive, and still biking and running), I won't have much more than an hour each time. Maybe 70 minutes sometimes.

Salo says he's had great results with guys using the program up to 400m, and that it translates well to 800m as well.

Curious to hear your thoughts!

---

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

I didn't swim yesterday. Instead had an awesome 24 mile bike followed with a 5 mile run on the OC Triathlon course with my sister. Yeah, she's pretty fast. She'll be racing duathlon at Zofingen this year.
But back in the swim today with, first, a 1.8 mile ocean swim in 61 deg water. (I can't wait for it to be a bit warmer to tolerate double or even triple that distance).) Drove over to the pool, shivering, and jumped in the 83 deg water for another 3000 yards.

1000s 13:02
5x100 various kicks
ladder [200/150/100/50/50/100/150/200]@1:30 base
2:28/1:46/1:08/:33/:34/:1:09/1:48/2:24
5x100 alt bk/br as 25k/50s/25k

---

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

Alberta Provincials Meet Report...


The meet was compressed to a single day in 2 sessions due to lower than usual entries. Meet held in Grand Prairie, great newish 10 lane 50 m pool set up as 10x25 SCM. The warm water teach pool has 3 x 25 m lanes for LCM meets as well.

Session 1
1500 Free - 17.13.17
100 Fly - 1.01.51
200 IM - 2.19.46

Session 2
200 Bk - 2.19.91
200 Fly - 2.15.74

I swam 17.18 in the 1500 last year at the same meet. My 800 split was 9.04 last year and this year it was 9.06. Looking at my splits much less drop off... strong splitting in the 200 Bk and 200 Fly...

200 Fly
31.0
34.9
34.8
34.9

200 Bk
33.1
35.4
35.9
35.3

200 IM
29.5
36.8
40.1
32.9

---

___________________________________________
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 bet the lakes are deliciously nice mid summer though? I'd always opt for cold water and heat up with a wetsuit if necessary than have to loathe the syrup bog of our temps 7 months a year. Pool chillers are glorious right now if your facility has one down here in FL. I love hot weather and air temps, but geez I simply cannot seem to acclimate to hot water temps if I'm going to swim hard. I overheat so fast and just feel nauseous.

In the 1500, you'd only lap me.. mmm... maybe 3 times! LOL

Another great ocean swim from Shaw's Cove to the Main Beach buoy and back, in Laguna Beach.
Water was 60-61 degrees with some big swells and heavy patches of kelp out there, plus a lot of chop on the return leg. My toes were numb for a good hour after that, even with jumping in a hot tub.


3000 crooked yardages.

---

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

Hey, nice swims there, especially in a compressed format. Too bad you're not coming to nats.

Is this your last year in 35-39's, or do you have another?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

1 more... Gilbert slashed my 1500 record to 16.46 at QC champs...

---

___________________________________________
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)

Well then, you'll have to get that back won't you ;-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Think it would be cool to do 2 time trials and break 35-39 & 40-44 back to back

---

___________________________________________
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)

Some tough records in my AG. Deke has the fly records, Alex baumann has the IMs.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I think 2 of those are world records 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)

Great times in the meet, congrats!

My swim this morning was
300 choice
6x50 descend 1-3, 4-6 on 60s
300 long and strong with 30s rest
10x200 as {
50 kick into 150 at T pace, 15s rest}
400 choice


3300 SCM


For the 200s I did 2 flutter kick, 2 breast kick. I was consistently 6-8 seconds faster doing breast. My flutter kick truly is the shits.

just sent in my registration for provincials. 50 fly, 50 back, 50 breast, 50 free, 100 IM.

none of that pesky distance stuff. 5 races, 7 turns ;-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

One of the ladies at masters is at about 195,000m for April so far. 17,000m yesterday.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Well done!


Saturday: 9.5 mi run + 30 min stairmaster
Sunday: 40 mi bike
today: 3 mi bike to work, 8.5 mi run, 2100 yd 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

nice swims dude, nice pacing on the 200IM was fast compared to the 200 fly/bk times. Ever swim the 200 br?

Sun swim,
1000 wu (was NOT feeling it, almost bagged the workout)
5 x 200 @ 3:00, desc all
100k
10 x 100 alt fr/im @ 130/145, desc fr
200IM cd

3300 scy.

---

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

Its my weak link for sure. I would like to be under 2.40 as a masters swimmer. Did 2.50 ish a few years ago with almost no rest after 200 Fly and 200 Back...

200 Fly rest during 1 heat of womens 2back
200 Back and then rest during 1 heat of womens 2 breast
200 Breast ...

Rest 5 heats of 200 Free and swim 200 Free rest during womens 200 IM and then race the IM...


Lifetime PB in 100 Br is 1.10 SCM (during a speed practice)

---

___________________________________________
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)

Not much rest in there, and 200 IM at the end is tough. When I was an IM'er ~35 yrs ago (gulp), I thought that race was pretty tough to get pacing just right since its so easy to take the fly out too fast and some mental toughness needed on the breast.

This AM time challenged workout - for a change had some scenery in the next lane
500 wu
6 x 200 @ 3:00, desc x3 (43 - 38)
100k
8 x 100 alt IM/Fr @ 1:40/1:30 (28/18)
200IM cd

2800 scy

need a good '50's workout, anyone got suggestions? Maybe 20x50 @ 1:00 with some bk,br,fly in there?

---

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

good IM'ish one I did a few weeks ago was like this: 24x50 as:

3x (
fly
fly/back
back
back/br
br
br/free
free
free/fly
)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Last week I did 40 x 50 on :45 (something that gives me 5-7s rest on ez ones) as
1 - 16 every 4th fast
17 - 28 every 3rd fast
29 - 36 every 2nd fast
37 - 40 all fast

Wipes me out every time I do it and makes the time go quickly.

How much slower is your back than free over say a 50 and 100?

my backstroke isn't great. usually 5-6 secs per 50 slower than free.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

A couple days off from swimming, but back in this AM. It was a nice break for the arms/shoulders.

1000s 12:51
100 br k
1000s 12:24
100 br k
4x100@2:00 alt bk/br
100s cool


2700 sc yardages

---

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

No swim team kids in the pool this morning so it was pretty quiet.

300 choice
200 pull w/ paddles
6 x 50 desc 1-3 on 60s
5 x (5 x 100 desc 1 - 5) as
1. swim 1:21 => 1:13
2. pull 1:19 => 1:11
3. pull w/ paddles 1:18 => 1:10
4. IM - 1:34 => 1:24
5. swim 1:19 => 1:11
Everything was on 1:30 except the IM which was on 1:45
200 CD


3500 SCM

I did this set this morning! I've done it before but I changed it a bit this time to account for racing this weekend.

600ez
fins on 6x100 kds
40x50 as..
16x50 on :45 every 4th faster (first 12 were pull)
12x50 on :45 every 3rd faster (first 9 were pull)
8x50 on :50 every 2nd faster (first 6 were pull)
4x50 on :60 all fast (went :32, :34, :31, :30.xx)
400 pull easy cruise on 6:00 (5:40)
2x50 fast on :60 (went :31, :30)
200 pull easy cruise on 3:00 (2:45)
1x50 fast on :60 (:29.9999999 I swear I went under :30 though haha!)
150ez cd
total 4100scy

I was happy with my faster 50s since this wasn't a "designated" sprint day. They weren't all out, just fast (for me). Also, it was 5AM after homework had me up a little later than usual the past two nights.

I still have to run and lift weights later today, ugh.

---

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

Nice work! I'll give you the 29.9999999 :)

I see you love doing pull sets as much as I do.

had an 8 am mtg yesterday so didn't swim. 8.5 mi run yesterday

today 8.5 mi run + 2300 yd swim. 500/400/300/200/100 with 100 kick after each, then 3 x [25 fly + 25 back + 50 kick]

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Thanks ;)

Pull sets used to suck for me, but I started doing more when my legs were tired. Now they're much better and sutton says triathletes should do a lot of them - who am I to argue haha I like them a lot.

---

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

Damn that is smoking fast no matter if it's meters or yards. What are you paces in a triathlon swim for any given distance(not knowing where you focus)

This morning (I'm doing more swimming this week due to a slight taper, or at least more frequency)

600 swim
4x150 fins 100k/50dr
Main Set
8x50 fast on :60 held :31-:32
400pull/paddles on 6:00 cruise
6x50 fast on :60 held :33
300pull/paddles on 4:30 cruise
4x50 fast on :60 held :32
200pull/paddles on 3:00 cruise
2x50 fast on :60 both :30.xx
100pull/paddles cruise on 1:30
100ez cd

This was surprisingly hard and now I'm tired

---

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

Looks like I'm not making the month's challenge. I took a few days here and there away from swimming. Oh well.
I'm, also now 10 miles behind on FLOG. Oh well.

500s 6:18
5x100 various kicks
pyramid[50/100/150/200/200/150/100/50]
:34/1:09/1:47/2:20/2:19/1:44/1:07/:32
200 s/k cool

2200 sc yardages

---

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

Time to start doing a few long workouts:
Wed:
650, 50 sprint
700, 50 sprint
Etc. up to
1100, 50 sprint

100 warm down
Total= 9300 yards
(Longest workout since 1991)

I finished my spring swim season, and am going to do some OW swimming and some triathlons this summer.
My swimming was fast, but I was not in really good threshold or endurance shape. So... Going to put in some longer workouts and some tempo stuff.
Today with the masters group...


300 warmup
300 pull
200 kick
12 x 50 @ :50 4x(fly/back, back/breast, breast/free)
200 kick
12 x 50 @ :50 alt back and free
200 kick
6 x 100 @ 1:30 best average (pull)
200 warmdown

3200 scm

it's the end of the month so I updated my FLOG. I am 40 miles behind...

3 mi bike to work, 75 min on the stairmaster, 2000 yd swim. same set as yesterday without the fly/back set at the end

---

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 a lot of swimming. Going to Kona again this year or are your training for a qualifying? Oh and how did you marathon workout?

I swam in SCY with a few of the QT2 (ehhh google it if you care) Pro Team. We had a fun time

Main set was:
5 x 200's on 2:40 descend 1-5
100 recover
10 x 100's on 1:15 descend 1-5 and 6-10.

I got started at 2:20 on the 200's and got down to 2:09

I did the 100's as 75 free/25 back. Went 1:01 on #5 and #10 (Didn't do the 25 back on those)

In total swam 3600 yards in about 55 minutes...

AJ what kind of times do you post in your OW swims? I'm assuming sub 20 for Oly and sub 50 IM swim?
I'm always interested to see how pool speed translates to OW with faster swimmers. A 2:09 scm is freaking flying. That translates to a 1:56 scy 200 and from a push! The only people I know around here capable of that are on the D2 squad.

Nice work ouch my lung burns from here reading that!

I am still planning on doing Isoman.
(That's the English long course race with the 11000m swim).
That is why I am ramping up the swim volume.

I have an 11,000 yard workout planned for
Saturday.
The 9000 yard workout was not as hard as one would expect.
Although I was NOT swimming fast for the last 3000.

The marathon went badly. I was on pace for 2:49 (goal) until mile 21. Then I had a huge blow up and came in 7 minutes off pace.

Isoman will be my "long race" for the year.
I will also be at AG worlds in Chicago.

That workout was in yards not meters. But I do usually swim in scm. Anyhow I will answer your questions: never done an IM and quite honestly I do not think I have ever been beaten in an age group wave. I have been beaten in an elite amateur waves and by pros. The last race I did Balaczs Csoke ( thread going on about him) beat me by 1:20 in a 1700m swim (don't ask). I have won swim primes with cash prizes quite a few times but never more than $100.

Based on times of other swimmers I know I think I will go about 17:50 at age group nationals if I do it this year.

Tried your 50's IM set this morning, was a good set, thanks! The 50 breast third time through was tiring,

500 wu
6 x 200 @ 3:00 desc x 3
3 x (50 fly, fly/bk, bk, bk/br, br, br/fr, fr, fr/fly) @ 1:00 (came in :34 - :45 range, depending...)
100k cd

3000 scy

Will try the 40x50 set next swim (Sat?)

---

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

Dang ouch. Good luck at Nats!

AJ - if you don't mind me asking, where did you swim in college and what are your PRs? I'm always amazed by your sets and I'm curious.

Massive props to you on some extremely impressive swimming.

Part two of the question is - do you have any suggestions on how to lay out a weeks workouts for swimming? I'll have a lot of time to swim when school ends in a few weeks. Planning on doing an extended block of 6x/week, while still biking and running. Any input you've got would be great fully appreciated. Specifically, on how to improve get out speed to find feet. I'm too late a starter to be able make the pack without feet.

---

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

300 swim warmup
200 pull warmup
100 kick warmup

12 x 50 @ 50 (I don't even remember)

4 x 100 @ 1:25
1 x 100 @ 2:00
3 x 100 @ 1:20
1 x 100 @ 2:00
2 x 100 @ 1:15
1 x 100 @ 2:00

12 x 25 @ 30 (every 4th one fast)

600 -- 200 OW race start pace 400 OW race pace rest 30 seconds at end
100 -- slow
400 -- 150 OW race start pace 240 OW race pace rest 30 seconds at end
100 -- slow
200 -- 100 OW race start pace 100 OW race pace rest 30 seconds at end
100 -- slow

4200 scm

hey man that is really nice of you. Not one to deflect a compliment but I assure you Jason, Mangos, Albertan and OptimalAdrian are equal or in some cases a lot more accomplished than me! And there are others too...

My best event was the 50M Free. I went a 24.3 in the late 90's. That was pretty fast back then, but not a trial cut. I swam at Kalamazoo and went a 47.7 in the 100 free. The one thing was I was near the same level at every freestyle event. In the dual meet season I did the 50 in 22.5 and then did the 1000 the next day in 10:28. The one thing I have going for me is all that was nearly 20 years ago and I think I am still pretty darn close to that. I am sure I can go under 10:40 in the 1000 though I would have to be shaved...

I don't really have a good answer for you on how to lay out one week of swimming. But I can tell you this: I have to have a training goal. And I obsess over accomplishing it. Probably in a slightly neurotic unhealthy way. Right now my goal is to do 20 x 100's on 1:30 (changed it from 1:35) and go 1:12 or better on all of them. I will do some staple sets to get into that kind of shape. Those staple sets in order of intensity:

24 x 25's hard/ez where I go :14 on the 12 hard ones.
20 x 25s on :30 holding :16 on all of them.
Lots of 50s on :50 aiming for :34/:35 on all of them
24 x 75s on 1:15 @ :54 or better.
20x 100's on 1:25 holding 1:14/15
2 x (10 x 100's on 1:20) holding 1:14/15 but with a break at 10
10 x 200's on 2:48 (not a typo) negative splitting all of them and coming in around 2:36

These are the main sets for any given workout. I would never (!!!) do 2 sets like that in one day!

How to put that together in a cogent fashion...I don't know. I am not experienced enough coach to do that for any athlete besides myself. I assess how I feel and do what makes sense for me that day. But there are 7 good sets up there and you can build a decent routine and I think these sets are going to drive me to being successful in my goal.

On to MAY!

Thanks for the response!

I definitely understand the need for training goals. I swim scy, and would like to be able to do 10x100 on 1:20 holding 1:10ish by the end of the summer. Breaking 60sec for a 100 free would be a nice accomplishment for me as well.

I really appreciate you laying out some sets here - I will have to give these a shot. I can probably do some of the intervals you put down - in yards. Meters? No way!

Thanks again, time to go to the May thread!

---

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