5.7 mi easy run
525 yd swim as 500 swim (even 50s drill), 25 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

Lazy this morning. Nobody was planning to hit the ocean, so I bagged it to and went to the pool instead.

1000s 13:30 something
1000IM kwf
8x25 fly w/fins @:10RI
5x50p@1:00
5x50choice@1:00


2700 sc yardages - nothing done terribly hard.

---

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

6 x 500 @ 6:40 (6:30, 6:20, :20, :20, :20, :20)
1 minute
5 x 100 @ 1:20 (1:15)
1 minute
3 x 500 @ 6:40 (:25, :25, :25)
5 x 100 @ :05 rest, easy
25 easy

5525y

yesterday 9.7 mi easy run
today 6 mi run (3.36 mi @ 8:27 pace + 2.1 mi @ 8:20 pace) + 625 yd swim.

600 swim
25 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

3000 swim (38:40)
:40 rest
6 x 100 @ 1:20, odd @ 800/1000 pace (1:07), even make the interval (1:15)
:40 rest
900 swim (11:30)
5 x 100 easy-ish, mix of swim, strokes, free, @:05 rest
25 easy just to mess with the OCD on this message board

5025y

:-(

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Swimming Workout of the Day:

Favourite Swim Sets:

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

2693 m tonight. Because you guys are just doing this to mess with my head

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

That number doesn't bother me at all. However, that 93 only works is you swam in the outside lane, stopped 2m outside the flags, then climbed out of the pool right there. Walking to the end of the lane counts as completing that length.

yup, i was in the wall lane today. got in 1m before the flags, got out 2m after the flags.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Serious question.....doing a 1500m SCM....how do you guys keep count. I literally lose count after 400m. Should I break my counting into 7x200m plus a final 100m? What mental tricks do you guys use? I am going to be in a really slow heat where everyone is going to be lapping each others, so no point hoping someone else can keep count either.

Short answer, you don't. You should have a general sense of where you are, but Recruit someone to count laps for you. There will be lap boards available. For the 1500 they'll start at 59 and go down by 2's, (scm). Last lap (25 to go) is an orange or red square. You'll also get a bell with 50 to go.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

When I swim long yardage I will peek at the clock after turns on he wall while taking my first breath. I have an understanding of the kind of pace I should be keeping....for example 2:00 per 150, so that keeps it on track...every 150 see if you are on track. You could also do an open turn every 250 or so, and check your time.

Thanks, if it was 1500m LCM, I would have no problem, but in SCM, I just can't stay on track. I was thinking of looking up at the clock every so often but if I can get someone to count laps then thta would be best!

Dev

6.5 mi easy 60:30
425 yd swim (400 swim + 25 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

OK I just got day 1 done at the swim Ontario Masters. My drive ended being close to 6 hours with Toronto traffic and arrived at the meet just as warm-ups were ending but did get a warmup in. My bad disc was reacting from the drive and I was having some challenges controlling my left leg on the up stroke on the fly and free and downstroke on back.

So it was just a case of working with whatever was working.

400 IM seed time 7:35 actual time 7:33
100 fly seed time 1:35....what a disaster...leg would not work and ended in 1:39

These two events were close to each other. Then 1500 free after 1.5 hour break 25:00 target 24:45 actual.. My left leg was all over the place like a parachute with its own mind. My turns were so slow as I have to take a micro pause to resume control of my foot before push off.

Overall, the day was good though and I got a counter for the laps and it was no thinking for the 1500m

Good job at the meet, with all the things on your plate. I hope you enjoyed the meet. At what pool was it?

Today:
1500 swim
3 x 500 @ :10 rest, snorkel with pull buoy on 1,3; snorkel only on 2
1000 free, alternating smooth/fast by 100
5 x 200 with paddles, with breathing pattern per 50 as 1right/3strokes/1left; 2r/3s/2l; 3/3/3; 4/3/4 @ :10 rest
300 c-d as 50 kick, 100 swim x 2

5300m long course

Meet was at the Barry Trojan swim club. 25 scm. That was actually the longest drive I did in 3 years solo since my disc rupture. I knew I would pay a bit with left leg control and weakness, but I wanted to minimize nites in hotels as I am trying to minimize spending $$$ since I have not collected a paycheck in a year since starting my tech startups and paying people to work for me with family money and angel investor $$$ until I either close. larger financing round or close more customers....so in the mean time swimming is ultra cheap since I have no equipment expenses!!! My biggest expense on sport this year is this meet which is costing me around $350 for gas hotel and $97 meet entry.

I did a 1650 SCY race last weekend (66 laps). The person I was going to recruit to count for me didn't show up. My trick was to count A, B, C, D, 1, A, B, C, D, 2...all the way to A, B, C, D, 16. Of course, I only started this counting method after the first 50y. I didn't lose track. On the 500 race later that day, there was someone marking the laps in the lane next to me using the numbered sticks (or whatever they are called). I was able to see the marker from my lane. This helped because I seemed to be anaerobic and was not functioning well.

Question for any Fenix 5 pool swim users - I recently upgraded from the Fenix 2 to the 5 (the 2 quit auto uploading to GC and I was too lazy to manually upload the workouts). On the 2, it was easy to switch between the drill mode, i.e. kick sets, and normal swim intervals. All I had to do was hit the start button after the end of my last drill. The 5 doesn't work that way. I've tried several methods including Garmin's own online owner's manual which tells me to simply push the up or down button. What that does is initiate a "rest timer", not the swim time. DC Rainmaker did not cover this in either his written or video review (at least not that I was able to see).

So for the first pool swims I have done with the 5, I have had to end the swim session at the end of the drills and start a new swim session for my main set. I would rather just be able to use the 5 like I did my Fenix 2.

Can someone out there smarter than I am provide the steps necessary to go between drills and swim intervals? Thank you.

Is it even permitted to talk about wearing a mainframe computer on your arm during swim sets? This alone is grounds for getting banned.....OK OK, pink font, I have a Fenix, and I just cannot use it in the water. It's just too heavy and screws up my already bad stroke. Seriously, I'd ditch the watch. Just go by time in the water and log your totals. In the overall scheme of life, it just works out in the wash. I think personally that computer on your arm is getting in the way of swimming properly. My 2 cents. It's like in Heisenburg's uncertainly principal.....by trying to measure something the observer affected messed with what he was trying to measure, you're messing around with the thing (swimming) you are trying to measure.

If there was a pace clock at the pool, I might ditch the watch. I don't feel the watch negatively impacts my stroke.

Then get a really thin lightweight timex that does not mess with feel of the water at your wrist as much and with fluid flow over your wrist. Or get a stop watch and put it on the deck by the edge. I think you're giving yourself excuses for wanting to recorddata because you know, we're triathletes and have to record everything perfectly!!!!

Saturday 8.1 mi run w/ tempo-ish intervals, 2 mi bike
Sunday 40.3 mi bike
today 6.3 mi run (5k @ 7.0 mph, 2.5 mi @ 7.1 mph), 525 yd swim (5 x 100 on 1:30 + 25 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

Swam in the pool but did some ladders to keep from getting bored

16 x 25 - Slow relaxed pace
8 x 25 - Medium pace
4 x 25 - Fast pace
2 x 25 - Sprint as hard as possible

Then Repeat in reverse order

2 x 25 - Sprint as hard as possible
4 x 25 - Fast pace
8 x 25 - Medium Pace
16 - 25 - Slow relaxed pace

Up and down the ladder :)

---

Trek Bikes, Brooks Shoes, and Warm Water Please!!

My set today was basically random swimming except everything I did started with 7 dolphin kicks off the wall. I think I can get some last moment core conditioning in for the 200 fly in a few weeks!!!!

Congrats on the meet! well done.
Sorry to have fallen off on the virtual meet stuff. Still swimming though!

Todays swim:
2nd main set (again)
1 x 50 on :50
2 x 50 on :40
3 x 50 on :45
1 x 300 as 50 strong/ 25 FAST (x4) on 4:15 -- i went 3:19
1 x 100 on 1:30
1 x 100 on 1:20
1 x 100 on 1:25
1 x 300 build x 100 -- i went 3:14 (105, 105, 104)
5 x 100 on 1:30 warm down
---
This was the 2nd time through...the first time through we did not do the 300s.
----

daved
scy-- but the "bubble" comes off in 2 weeks so.. then it will be outside.. ahhhh

I'll play along. Not sure how long it will last, I usually stop swimming in the spring. I'm trying to hang on until my neighborhood outdoor pool opens up....

Standard 1200 yd w/u - 12/50 @ 55; 300 yd alternating 50 br/50 ba; 300 yd kick @ 4 x 50 dolphin/25 flutter w/ fins

3x (150;100;50) all on 90/100 basis

(1:57; 77; 38); (1:58; 76; 37); (1:55; 75; 36)

100 sidestroke for time - 2:02

2200 scy @ 7200 ft

How were the swimming races in Bermuda? Did you guys go?

Where are you at 7200 ft? Flagstaff Arizona?

Los Alamos, NM

Back in the pool for the first time since before Trans Iowa (back door brag for being the last finisher of the last TI ever)

I'm SOO much slower than all the other swimmers at Masters. They are well into the workout before I finish my warm-up and then the coach modifies the workout for me. Oh well, I haven't drown yet so there is that.

1000y warm-up
4x100y free
4x50y kick
3x100 free
3x50 kick
2x100 free
2x50 kick
1x100
1x50 kick

total 2500y

I went 1:55 for my last 100 which I'm pretty sure is the fastest 100 I've ever done.

Question time. My shoulders are killing me. Before I took the two week break my left shoulder was in a lot of pain, not so much my right. They were back to normal with a two week break. But after just one swim they are both achy again. Coach suggested it is rotator cuff inflammation. He suggested icing twice a day and gave me some bands to strengthen the muscles. Any thoughts or suggestions?

That's pretty cool.

6.6 mi easy run 60:40, 575 yd swim (550 swim + 25 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

Ugh. Back in the pool for the first time in 2018. Soooo....painful. Slow, and ugly. Oh, well.

lets call it 950 scy and leave it at that. Any attempt at a set structure was thwarted by a total lack of fitness. I think I managed a single 150y, and 2 100y. All else was 50s.

Any brilliant tips for getting reacquainted with the water?

Anyone swimming at USMS Nationals in Indy this coming weekend? I am doing so 2 weeks after IMTX and I still feel like crap in the water. Should be fun, though!

Swimming 100/200 free, 100/200 fly and 200 IM

---

Strava

I'm always curious, are most people timing themselves doing Flip Turns, or Regular Turns at the end of each lap? Which type of turn better simulates a real tri swim time?

---

Road Bikes, Tri Bikes, Mtn Bikes, I love biking!

I'm out of the water for a week or so. Took the little man to parent-tot swimming lessons on Sunday, and today at dinner it felt like someone was stabbing my ear with hot pencils. I'm sure it was from swimming in the cess, I mean, kiddie pool with the little guy.

Been swimming for years in my regular pool, no infections. Swim in this pool once... ear infection.

2 hours at the clinic and I come out with a penicillin prescription and a bottle of Advil. At least the Advil just started to work

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Swimming Workout of the Day:

Favourite Swim Sets:

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

200 free and 200 fly...that's a Chad LeClos line up!!! Go rip it up!

I have a question for the fish on here. I will be swimming at the Canadian Masters Nationals meet in 2 weeks (OK OK, no jokes about wet noodle simulations please) and its in Calgary at 1000m above sea level. It's not much higher, but a bit, and given that I have oxygen intensive events (400 free, 400 IM, 1500 free, 200 fly), is there anything you guys would do to get used to around 10% less oxygen? Maybe some hypoxic sets or come off the wall 2m past flags and hold my breath for 2 more strokes and then try to recover breathing every third for free? Or just show up and deal with it?

Post surgery follow up yesterday, I got the green light to swim until my heart is content. Run and ride to tolerance but stay away from big hills for a bit. No lifting, pushing, or pulling for 2 more weeks.

Jump into the pool for the first time in 2 weeks this morning. Twas a blessing from above? I had the entire pool to myself most of the workout.

2,200 yards, and a thoroughly kicked butt. Whew!
w/u
300 easy
25,50,75,100 alt kick/free x 25
100,75,50,25 alt kick/free x 25
m/s
4 x (5 x 25)
200 easy
12 x 50
w/d
100 mixed

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

6.9 mi run (2.34 mi + 1 mi @ 8:34 pace) in 60:31
300 yd swim (275 swim + 25 kick)

PM: 9.3 mi bike

---

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

Congrats on the surgery and the return to exercise!!! Fingers crossed for you! I assume breast stroke is OUT too!!!!

Dev

Hey Dev,
Sadly everyone bailed on me... some were too intimidated. Some just didnt train enough to justify.. others have 3 kids to manage at home...

Maybe next year as I have enjoyed the island before and this would be a fun swim adventure. Thanks for asking

dave

No breast stroke for now. At least not with any gusto. I did 25 yards of breast, really easy today. It was still a bit achy.

---

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

OK, keep me in mind for next year's outing to Bermuda. By then I expect to be able to take more time away from my startup world!

I've had some smart coaches over the years, and none of them have suggested hypoxic training to prepare for elevation. I think there was a thread on here recently about hypoxic training and lack of correlation with performance.. so in short, I would just "show up and deal with it", although I could be misinformed.

Let's put it this way - if you were going to do IM Boulder, would you hold your breath on trainer intervals or while out on a run? Probably not...

Also 1000m is still fairly low elevation, I don't think you see significant effects on performance until 1500-2000m if I recall?

As a final note - you definitely picked the hardest events !!! Honestly the 400IM is the most painful tortue device known to man. But I would surmise that the shorter events are actually more oxygen demanding (as it relates to performance, anyway)

---

Strava

glad you can work out again.

6.5 mi easy run 61:40
825 yd swim

6 x 125 kick the last length of each
50 breaststroke
25 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

2nd time in the pool in 2018.

1250 scy. All 50s. Some drills, some swimming. Just getting re-acquainted with the water.

Better than Tuesday.

I rode for the first time yesterday too, after work. I felt pretty drained about 30 minutes in, so cut a planed hour ride short. Still felt good to be able to swing my right leg over the saddle!


2,300 yards this morning
w/u
300
6 x 75 kick/FT/DPS
25, 50, 75, 100 w/bound
100, 75, 50, 25 w/bound
m/s
8 x 75 hard to hold any consistency
3 x 100 negative splitting x 50
w/d
150 mixed, did 50 breast easy which wasn't dreadful


Going to attempt my first run since 2/24 this afternoon, got my fingers crossed! 15 minutes/2 miles max

---

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

Out of the water the whole week of wildflower, and then didn't get to race either, so easing back in with this set;

8x(200s/100IM kixk@2;20)2-swim@3;10(2;57/2;48)2-pull@2;50(2;37/2;35)2- breast@3;40(3;17/3;12)2pull@2;50(2;36/2;32) IM kicks(1;59 to 1;51)
2400SCY

I got my ass kicked yesterday by my swim set:

500 easy warm-up swim
400 kick
14x
50 max :10R (landed them all on 39s, with a couple of 40s)
50 easy :10R (all came in a 50s)
500 @ race pace (1:33 for me)
500 easy cool down.

3300 scy

The last 200 in the race pace 500 were pretty tough. Arms were very tired, but tried to focus on keeping good technique. The first 25 was done in 23.6, and the last one was done in 23.5, both in the same number of strokes. Pretty happy about that.

Monday was a 3k day with a focus on 200 Fly


Main Set x 3

2x75 @2:00
50 @ 1:00
300 easy...

Target pace 16.20 / 25m

Made all of them.

Did some 400 free pace afterwards...

---

___________________________________________
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)

Friday
1.2 mi bike to campus
5 mi run w/ 2.3 mi 6.8 mph, 6.9 mph, last .3 at 7 mph, the 2 mi 6.9, 7 mph
575 yd swim (550 swim + 25 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

500 at what race pace? 1500, 1900 (70.3), 3850 (140.6)

---

___________________________________________
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 did it at 70.3 race pace. Sorry about that.

Swam the 1000 Thursday, 200 free today. Swimming the 100 free tomorrow. Was entered in the 200 fly, but decided to scratch it and go to the Indy Grand Prix at the Speedway, instead. Lilly King is driving the pace car, so it'll be almost like swimming the 200 fly....except I'll be sitting on my ass, chowing on an Indy Dog, and downing a beer or two instead of cursing life, wondering whether I'll finish or drown first.

I'll post a little more about my swims in the "Swim Meet" thread when the meet is done and dusted, but, suffice to say, I somehow managed to nail a "taper" from just 12,000 training yards average per week. Having a very good meet thus far, expecting a PBSHS (Personal Best Since High School) in the 100 tomorrow.

---

"They're made of latex, not nitroglycerin"

It's great that you're at the meet. I should have gone. I have friends in Indy to crash with. I also have friends in the meet, including and old college girlfriend/teammate. Watching her swim on the live stream was very familiar.

Today's swim:
1000 free (14:57)
3 x 500 w/ snorkel (pb on #2)
10 x 100 @ 1:30 (1:22 avg)
2 x 500 w/ paddles
1000
500 snorkel
5 x 200 @ :10 rest
600 swim

7600m long course

How the HELL was I able to do 12-17k per day?? Oh, I know, that was half my life ago.

Monster meet this year, over 2300 people signed up. Yesterday was somewhat sparse, with only the 1000 free and 1650 free on tap. Here's a shot from today, I suspect tomorrow will be even more crowded; there are 128 heats of just the 100 free on the schedule!

(Note: Most the people in the stands in the above shot are actually participants, not spectators).

---

"They're made of latex, not nitroglycerin"

Nice swims there Gary, snuck a peek at your swims. Scoring points at masters is no small feat, and you paced very well on everything thus far. You make the fishes proud...(-;

Way to go Gary. Thanks for sharing. The pool looks awesome too!!!!

My last two days were endurance type days and partially covering the events I will do at Cdn Masters Nationals next week (goal not to finish last in the 100IM, 200IM, 400IM, 100 fly, 200 fly, 400 Free, 1500 free).

Yesterday's main set

• 800 IM
• 400 IM
• 2x200 IM
• 1x200 fly
• 2x100 fly
• 1x400 free

Basically did most of the line up for the meet other than the 1500m, but I did my first every 800IM....my legs were falling off halfway into the back stroke. But part of the madness of the 800IM and then doing the rest of the event lineup was doing something harder so the actual event feel psychologically eariser.

Today's main set was also a first....it was 2000m continuously fly-free....mainly a psychology set more than anything physiological

• twice 25 fly-25 free
• twice 50 fly-50 free
• once 100 fly-100 free
• once 200 fly-200 free
• once 100 fly-100 free
• once 200 fly-200 free
• once 100 fly-100 free
• twice 50 fly-50 free
• twice 25 fly-25 free

This was a totally awesome workout. I would have never believed I could do this continuously a few years ago when I was learning these strokes.

In general I took the fly hard and 25m of the free easy and then picked it back up to 400-1500m pace range. If I was still XC ski racing this would be the perfect workout of yoyo-ing intensity and trying to recover at a fast pace like moving....or like racing in a bike crit. There is a method to the madness as this comes from track pyramids we used to do but doing 100's 200's, 400's and 800's interspersed with equal high speed 'recovery'. More like a structured fartlek workout. It took me around 36 minutes (not exactly sure how long, may have been 37 min), but now the 1500m at nationals will psychologically feel easier with the overdistance and over intensity....plus I got the mental game on the 200 fly (if I can do a workout with 1000m of fly in it with a few 200's, then 200m fly all out, I'll deal with the piano on my back better)....OK OK, I know this is not optimal swimmer preparation, but I can't run track anymore so this is like going to the track and doing a crazy hard leg ripping pyramid and puking part way through trying to keep up with teammates!!!!

Something tells me that nothing good would happen spending a nite with a girlfriend from half a life ago at her place LOL....well unless you a single guy, but even then it could go either way!!!

I will be in Calgary for 3 days before the meet with my business partner who lives there (yes, I based a work trip on a swim meet schedule as I was stalling going out to meet him and one of our employees there for customer and partner visits, so it all perfectly aligned...plus he lives 2K from the pool where the meet is). In any case, I will get a few swims in. It can't be as bad as being hypoxic at the swim start at IM Tahoe in 34F ambiant air temps!!!

Hahahahahahaha. Actually, the situation is that I have a friend from graduate school who lives in Indy, and has an office in that very building. I could have stayed at her place (if she doesn't have cats), probably on a couch. When I needed a break, I'd could have just gone to the office, taken a nap, and followed the meet by looking out the window.

As for the ex: there's a reason she's an ex ;) No way would anything happen!

Today's workout was 90 min in the gym with 3 fairly hard 2000m sessions on the rowing erg. The last one was really tough and I was kind of rubbery after that....in between the rowing was a weight circuit, and using the elliptical and the Jacob's ladder which is a bit of a lung buster and leg burn workout (and I seem to be able to control my bad leg for that).....then a short snack and into the pool....well the first 30 min I felt like my body was rubber an everything was tight. The final 30 min was pretty good. I actually alternated 100's with and without buoy as I needed my legs to recharge after rowing and I felt it helped my body position when I returned to swimming with no buoy. Also did some IM kick on widths of the pool once lane swim ended and we were in public swim mode. The IM kick routine on widths of the pool is first width underwater dolphin, second on back hands over head in streamline, third is breast kick, and fourth is kicking on the side for freestyle. I actually enjoy this routine on weekends when they take out the lanes for my last 15-20 minutes.

Saturday - off, arrived home at 3:30 am after flying from Oklahoma to Boston and then driving to Maine :-)
Sunday - 7.8 mi run, hill workout + 0.8 mi hike w/ family for mothers day
today - 6.6 mi easy run + 975 yd swim

4 x 100 on 1:30
50 kick
4 x 100, first one IM on 1:40, others free on 1:30
50 kick
50 as 25 fly/25 free
25 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

Feeling a little better. Had a few 50s that actually felt a little more balanced. Still can't hold it together for more than 100 yards.

WU:
1x100 swim
2x50(:30) catch-up
2x50(:30) swim
2x50 (30) single-arm

MS:
20x50 usrpt holding :55, failed at 15.

1250scy


My thought is to stick with the usrpt.50 sets until I can hold :40 for the set. Then start increasing the rep distance to 75/100/125...holding the rep distance until I get back to sub-1:30/100 pace for a full set.

Actually did a kind of warmup today, not my usual MO. Thought I would start a hard set and if the first one gave me at least 5 seconds rest, I would continue, so did this one on the fly, a Danyela Ryf set;;

5x150s@2;30(2;14 to 2;06)2x150IM kick@3;05(1;56/52)7x150p@2;00(1;54/56/55/55/54/54/52)2x150IM kick@3;05(1;56/51)
4x50@1;30 odds fly/evens breast(fly-36/35--breast-43/42)
100 dolphin(1;58)
2700SCY

Back in the water this morning, felt strong albeit slow,

2,500 yards
w/u
200
10 x 50 bound
2 x 100 kick
m/s
400
300
200
100
5 x 100 w/paddles
w/d
100 mixed


3 mile run for lunch. My heart thinks I'm out there racing full gas apparently! But felt great to run a good distance.

---

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

I had a trail race on Saturday. The race normally has a 50k and 25k option, where the 50k has a turnaround and back to the start. The 25k simply starts at the 25k turnaround. This year, the RD added a relay option - each run a half of the 50k. So, my GF and I entered that. Well, we placed 2nd! Ok, there were only two relay teams entered... oh well! It had rained the night before and so much of the trails were that thick peanut-butter-like mud that sticks up to 2 inches on your shoes. Had a nice 15 mile run, though, it did antagonize my still healing hip, but it wasn't bad. Sunday morning had us back in the ocean for a swim. On my exit, a shorebreak wave caught me at a weird angle and something ripped in my hip. I couldn't walk for a moment and needed help stripping my wetsuit off as I couldn't lift my leg at all. Climbing the stairs out of the cove was excruciating. Got home and alternated heat and cold on it and tempered it with beer. There is no pain unless I try to lift my leg on its own - using my hand to pull my leg up is fine, though.
Got in the pool this morning and didn't even attempt a flip turn, but got in 2100 yards.

500 s
800 IM kwf
3x200p
200 cool

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

The main set yesterday, after warm-up:
12 x 100 @ 1:35 mile pace, trying to hold what I did at a recent Masters meet. I ended up going faster on all, even trying to slow it down a bit: 1:05-6, when I should have been about 1:08. I could have kept going after 12, but I wanted to do some slightly faster 50's.
8 x 50 @ :55, @ 500 pace, and I held :31 on all.

I was back in the 50m long course set up today for the first time in a month. I find that when I do 50m LCM, my shoulders get a better workout, but when I swim in 25 scm, more core and legs leg a better workout from double the amount of push off and dolphin kicking. I really prefer the 50 LCM set up EXCEPT for back stroke....between the roof of the pool having weird lines and my backstroke generally sucking, I just want each length to end.




In any case a solid 4400m workout....mainly 200's and 400's today doing a bit of all strokes...just getting ready to try not to hit last place in all my events at Nationals this weekend. In the 200 fly there are only 4 guys in my age group registered. One of them is in shot of my ability, so I could actually compete for a medal by not finishing last. Most of my events have 7-10 people in them.....100 fly, 200 fly, 100 IM, 200 IM, 400 free, 1500 free. I am not sure which event I would like to optimize....Day three i have the 400 IM, 200 fly and 1500 free (not like one of them on its own is not enough , but they are all on the same day....they probably did not think that any real swimmer would sign up for all on the same day...It's like combining a Phelps day and a Thorpe day in one)

 I ended up going faster on all, even trying to slow it down a bit: 1:05-6, when I should have been about 1:08//

Was that in the long course pool you been swimming in?? My gut says no, but I suppose it is possible for guys like you once motivated enough...

Either way a really good set, just one is really good, and one would be really good!!!

5.6 mi easy run w/ some hills
1125 yd swim

500 w/u 7:02
50 kick
100 fast 1:12
25 kick, 25 swim
100 fast 1:12
25 kick, 25 swim
200 fast 2:29
25 kick, 25 swim
50 swim
25 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

Today's schedule forced a bevy of dry land training, will be back in the pool tomorrow morning.

1 hour on the trainer at 4:30 AM

3 mile run during lunch. My legs officially hurt.

---

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

First brick workout with the tri club and first outdoor ride of the year today.

6km bike , 2 k trail run, followed by 12km bike followed by another 2k trail run. Felt really good on a very overcast, cool evening.

ETA- was also my first outdoor ride on my new-to-me tri bike that I built up and have been riding on the trainer. Everything worked and I didn't die, thankfully.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Ok, here are the last two posts to this "FISHES" thread.. Someone has to put a stop to all this nonsense;

'1 hour on the trainer at 4:30 AM
3 mile run during lunch. My legs officially hurt'.

"6km bike , 2 k trail run, followed by 12km bike followed by another 2k trail run. Felt really good on a very overcast, cool evening".

Come on people, as Paul Thomas likes to say, keep it moist.....

Lungfish are fish too, even if they do venture on land sometimes ;-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I think it's a stretch to say that they're lungfish just to try to f ind some way to fit into this thread. I think some are more like deer or horses that have to cross a river or lake while being pursued. And I don't mean sea horses.

track workout: 3 x [4 x 400] with walk/jog 100 on the first set, 200 on the second set, 400 on the last set. Goal: 2 sec faster each new set. I don't run outside enough to have any idea of pace, so mine were all over the place. But I had fun :-) Calling it 6 mi total

then - drumroll please --- 4475 yd swim

500 swim
50 kick
5 x 100 on 1:30
100 kick
400 swim
150 kick
4 x 100 on 1:29
100 kick
300 swim
100 kick
3 x 100 on 1:25
100 kick
200 swim
2 x 100 on 1:20
100 kick
100 swim
100 on 1:15
100 kick
then 600 generally goofing off (breaststroke with head up, sidestroke, some kicking, some free)
25 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

OK, I am a deer stuck in a perpetual 2.5 year foray into trying to move upsteam in a turbulent river and failing rather miserably, but what he heck, I'll never be shaped like a dolphin!!!

So I arrived in Calgary and went for a swim at the Repsol center where they are having masters nationals which is conveniently a few km away from the home of my biz partner who is a co founder in my company (by the way, that guys is an ex 2:23 marathon stud, and used to beat the crap out of me on every run)....so I get the in the pool at 125m later something weird is going on....oh we're at 3500 ft....I realize it is still 90% of the oxygen at sea level, But I noticed it....I tried an easy 200 fly and there was not much "breathing every second stroke"....needed to breath every stroke and my underwater pull outs on breast stroke were not push-dolphin kick-pull breakout....more like light push-dolphin-brerak out.....just did not have much gas to last underwater. It's not much less oxygen, but when going hard, I really noticed it. My buddy who also used to do IM tris, claims that because your lungs are less inflated, your body position is not at high either...not sure that makes an impact, but I'll take his theory to justify my suckiness!!!

Tommorow morning swimming with RealAB...well, he's picking me up to take me to the pool and then he'll be swimming circles around me stationary flailing like a deer stuck in water!!! Pool is awesome....two 50m pools. I'll post some pics tomorrow.

Dev

I miss a 50m pool. When I lived on Camp Pendleton I was swimming almost daily there.

Oh well, this morning in my meager 25yd pool I knocked out 2,500 yards, shooting for my first 10,000 yard week in quite a while.

w/u
6 x 75
8 x 50 w/buoy
m/s
600, tried race pace but fell off pretty quickly
2 x (300 steady + 100 kick)
w/d
250 mixed


Will attempt a 4 mile run at lunch today, that might be enough to crap me out for the day if I make it.

---

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

Felt slow in the water, so decided to do a set of really fast stuff for me, makes sense??

3x(300/200/100s/200IM kick@4;30) swim@1;30 base(4;20/2;50/1;23) pull@1;25 base(4;00/2;36/1;15) breast@1;50 base(4;57/3;14/1;33) IM kicks(4;00/3;56/3;53)

4x100p@2;00(1;11/10/10/;08) 200IM kick(3;50)
3000SCY

Come on people, as Paul Thomas likes to say, keep it moist.....[/quote]


Great reference 👍

---

"Be your best cheerleader , not your worst critic.”

Back in the pool after a few days forced off.

3x50 WU
2x100 drills

20x50 usrpt (0:53 per 50...gotta start somewhere) no failures in 20.

100 CD

1450 scy

Starting to feel back to normal in the water. Slow, of course...but, I'm not dying with a half-length to go, like last week. I was actually able to focus on a few technique points instead of just trying to survive. And, I wasn't completely gassed as I got out.

I'll drop the pace to :51 next time out...and, by the time I get that back to 20 in a row, I should be able to increase the repeats into the 20s to get the 3 failures.

My goal is to get the 20x50 down under 40s each. Then start working on extending the repetition length up to 125-150y. My ultimate goal for the season is to break 30 min for Oly-tri swim.

What was the rest on the USRPT set?

I did ULDT (ultra long distance training):
13 x 600, mixed intervals and equipment
1) swim
2-3) snorkel
4-5) swim @ 9:00 (8:47, 8:47)
6-7) paddles @ 9:00
8-13) swim @ :15 rest
300 c-d as 50 kick, 50 swim

8100m long course

20s. I'm no expert, but as far as I understand usrpt is always 20s rest. So, that's what I do.

Thurs. 9 mi run w/ .25, .5, 1 mi @ 8:00 over the last 2 miles
Fri. 8.5 mi run w/ 4.5 mi @ 8:20 pace. Got Maine bike ready to ride
Sat. 3.5 mi run + 1175 yd swim

500 w/u 7:06
4 x [50 kick + 100 fast] 1:13 high, 1:13 low, 1:12 high, 1:13 low
25 kick
50 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

Yeah, 20-25 rest. I did a few sets this week (50's and 100's) on just about :25 +/- rest. Didn't fail in those sets. Rushall says that failure is important. Maybe I didn't set my goals aggressively enough. But, I'm a masters swimmer, and I do what I want! ;)

300 wu

30x50 usrpt :51 20s rest
Failed at 15, 22, 26

100 cd

1700 scy

Felt good to be able to swim 2 days in a row. Thus far I've needed the days in between to recover from the soreness.

I’ve been piddling around with 2000-2500 unremarkable ocean swims. I reinjured my hip two weeks ago - got hit by a wave wrong when exiting and something snapped in my hip. I couldn’t walk for ten minutes and, until yesterday, I couldn’t climb stairs, put my pants on with any kind of dignity, or lift my leg into my car without an assist from my hand, grabbing my pants. It’s not really a lot of pain, I’m physically incapable of lifting it on its own. I got an MRI the other day; still waiting for results. But, I can now climb stairs with just a little pain - better lifting ability.
So today, I went epic in the ocean with a 5300 yard swim. It’s 61 degrees and I was very comfortable. Can’t wait to start running again!

---

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

I'm sorry about the hip injury :-(

---

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

RealAB has been hauling me all over the place around the Canadian Masters Championships while taking the overall national title in the 200m IM and was a fraction off the win in the 100 fly. Not sure where he finished overall in the 800 free. (Edit: RealAB won the 800 free overall too in 8:53)

In my age group, managed to take 7th in the 100 fly and 200IM was 6th. Both last place in 50-54, but I took 14 seconds off the 200IM and 5 seconds off the 100 fly since my first meet...so progress.

Tomorrow is 400 free and 100 IM
Monday is 400IM, 200 fly, 1500free

It is a proper Canadian Fish day. I am getting picked up at the Tim Hortons across the street to head to the Masters Nationals by the guy who is the overall masters national champion in the 200 IM and 800 free

Thanks DTC! 3600 ocean yards today, then was going to ride my bike home (15 miles) while the gf was gong to run around some. We both nixed that as the mist turned into a heavy drizzle. Instead we made a nice breakfast of scrambled eggs topped with avocado, wilted arugula and spinach, fresh grated parmesan cheese, with rosemary bread toast.

---

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

I didn't have much time today, so I decided to do what we used to call a "Quality Set," in the old days, a USRPT set today.

3 x 200 as 100 free, 50 back, 50 kick @ :03-:05 rest
4 x 100 with snorkel @ :03-:05 rest
20 x 50 @ :20 rest (:30-:31) which was a bit faster than I should be doing, since this was supposed to be a 500-1000 pace set
2 x 50 @ :20 rest, easy (:34-:35)
100 easy

2200 yards

dev, congrats on the progress.
RealAB, congrats on the wins and super fast times.

yesterday 27 mi bike
today 6.7 mi run 1:01, 3100 yd swim (JUST FOR JASON)

20 x 100 on 1:30
100 kick
4 x 50 on 1:00 odds drill evens swim
100 kick
8 x 75 kds
150 swim
50 kick
150 swim 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

5/19 - Day off, volunteered at a local race. Stood around in the wind and rain for 3 hours doing back up timing for the bike out/in
5/20 - Planned 4 mile run, 2 miles in decided to push it to 5. Finished upright, legs sore, but felt good.
5/21 - back in the pool for 2,500 yards
w/u
400 (kick/free x 25)
4 x 50 bound
m/s
3 x (4 x 100)
- descending 1-4, 5-8, 9-12
300 steady
4 x 50 hard
w/d
200 mixed


60-90 minute ride planned this afternoon. Weather dependent, may be on the trainer

---

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

3x100 WU drills and what-not

30x50 usrpt @0:50 failed at 21, 26, 28 (20s rest)

100 CD

-----------------
1750 scy

Given that I "failed" at #15 on a 0:51 pace on Saturday....I'd planned on doing this set at 0:51, but that felt too easy. Even upping the pace to 0:50 and not failing until #21, I had 6 that were sub-50, and one sub-49. I guess I'll keep pushing the pace until I reach some kind of plateau.

4.5 mi run w/ 1 mi @ 8:00, 1 mi @ 7:53, 1.1 mi @ 7:47 (some walking + easy jogging between them)
1875 yd swim

2 x the following:
500 on 7:30 (7:20, 7:00)
50 kick
3 x 100 on 1:25
50 kick

50 swim
25 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

I finally feel like I can participate in these. Yay :)

Tired from yesterday, so I did


100 warm
10x100 on 2:00 in 1:30-1:32
200 steady, 200 steady, 100 steady
10x50 on 1:05 in ~:42
100 cool


For 2200scy


I'm so proud of my 30x100 last week, hoping to do something similar tomorrow, and soon it will be time to chop the interval from 2:00 to 1:55. Excellent.


-Eric

that's great!

---

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

Full report to come. Short report.

RealAB is overall masters Canadian Champ in 200IM, 100 fly, 200 fly, 800 free, 1500 free....I may have missed a few as I have lost track of all his wins.

The overall Canadian Champ takes me under his wing, me the last place finisher in almost all my events.....100 fly, 200 fly, 100 IM, 200 IM, 400 IM, 400 free, 1500 free. Day 3 was the hard day.....400IM, 200 fly, 1500 free...I screwed up on the 400 IM and got DQ'd with a leg spasm issue on the breast leg....oh well, but I got my 400 IM time down to 7:22. My 200 fly was my "A race" and I out touched my competition pacing perfectly and surging in the last 25m. Time was only 3:30, but it felt hard at altitude.

yes, my times are slow, but you start somewhere. I will get better with another year in the dolphin tank.....next year's goals to be 200 fly down below 3:15, 400 IM below 7 min and 200 IM down below 3:15. If I get a laser spine surgery, I can easily get there once my left leg starts working like a real human. In the mean time, it's like racing with 3.5 good limbs with half of my left leg being a drag chute on every stroke!!!

Every bit of that is pretty friggin' cool!

Very nice mate! Well done.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Way to go Dev, and great you got to hang out with Bo and watch real swimmers crush it!!

Drizzling outside and I was just cold, so went to the hot tub to see if I could motivate for a short swim. Got this in:

10x100, odds breast @1;50/evens free@1;40(free 1;25 to 1;22)(breast-1;37 to 1;34)
5x100IM kick@2;00(1;54 to 1;51)
500p(6;29)
2000SCY

👍Congratulations dev ,big Kudos to you to go there knowing your not the fastest but competing for the love of competition. I hope to follow your footsteps in a few years. 👍

---

"Be your best cheerleader , not your worst critic.”

Well my coach finally got back into the water with me today after surgery ( 6 weeks ago) to reconnect his hamstring to his glute. I'll set the stage for you he can only can kick with one leg and can only touch turn with a one leg push off and solidly put me back in my place.

800m warm up choice
8 x 50m @ 60

Main set descend from set to set.
8 x 200m @ 3:00 , 2:44/2:48
8 x 100m @ 1:40 , 1:19/1:21
8 x 75m @ 1:15 , :59/1:02
16 x 50m @ :50 , :38/ :41

Cool down 300m
5300m.

---

"Be your best cheerleader , not your worst critic.”

Thanks to everyone for the good wishes, but really this is a colective team effort by all you guys trying to help me go from a deer floundering upstream to some type of a aquatic mammal. Monty, you are right, that hanging out with top swimmers like Bo was really helpful. Little tips from top swimmers really made a diff in the event (200 fly) that out touched the other guy for the medal. I was so excited that I spent 100 minutes back in the pool this morning at the Repsol center trying to incorporate all the great advice.

But seriously, why did I take so long to go in some swim meets. Unlike FOP roadies who give you attitude (sorry for anyone who is a FOP roadie), FOP swimmers of all forms are totally inviting (as all of you have been on these threads) to get other multi sport athletes in the start blocks. Hopefully more tri guys join me. I realize I was "forced" into learning all this swimmer stuff, but it has been a very enjoyable exercise as you guys can likely tell from these threads.

Dev

PS. In my usual over training mode, I sat on the spin bike daily at the center for around 20-30 min easy spinning. This morning after the racing I did nearly an hour with minimal leg spasms....will try getting back on the bike to commute to the pool when I get home

Kept myself dry yesterday, Monday I noticed an internal suture got pushed out if the incision site. Irritating as hell, the doc removed it and advised I stay out of the pool for the day so I ran and rode instead.

This morning's effort was 2,500 scy, with a (for me) ridiculous amount of kicking.
w/u
400 easy
m/s
3 x (300 + 4 x 50 kick)
4 x 100 w/paddles
w/d
4 x 50 ascending


4 mile run planned for lunch time.

---

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

I finally managed to get myself out of bed for a swim before work today.

I swam: 400 warm up
300 kicking (I don't know what it's called in English - even though I'm English - when you kick on your front, then side, then back, then other side)
15x100m arriving 1:38-1:41 leaving on 2:00
600m drills
200m out.

I am swimming much more than I usually do, and my shoulders, lats and arms are so damn tired!

5k easy easy easy run
1725 yd swim

3 x [500 desc + 50 kick] 7:19, 6:56, 6:39
50 swim
25 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

Finally got to the point (as an ex, now re-fish) that I can post here without feeling too embarrassed. Monday was sprint day, so:
400 swim FS/BK
200 kick
200 pull
100 drill
100 swim
Main set:
2x of
2x 4x 10s on/off vertical kick, 25m sprint 25 easy (+10s)
12x50 as sprint FS, drill, kick @ 1:30, holding 30s for the sprints
200 kick
200 swim
All LCM (pool in the U.K., no chance of SCY at all!)
Then yesterday it was kick set day:
300 FS/BK
200 pull
100 drill
100 swim

10x50 underwater fly kick alternating front and back @70
5 mins vertical kick as :15 on, 15 off
30x50 @ 50, as 25 hard, 25 easy, sprinting every 5th (holding 35s on the sprints)
All done with fins

200 kick
200 swim

And then in a couple of weeks I’m done with university for the year and I can go back to super painful sets

And @Dr Tigerchik, out of curiosity what’s with the 25y cool downs? I’ve always been told longer cool downs make you a faster swimmer.

---

Disclaimer: Not a triathlete anymore, just a fish

If I had time for a longer c/d, I'd do one :-)

---

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

More importantly...that means you are getting out on the WRONG end of the pool. :=)

preach brother. preach,

I've had words with TC over this egregious behaviour, and yet she persists (purely to spite me, I'm sure)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Same as yesterday, felt cold all morning, so sat in the hot tub for 20 minutes and then felt like a short swim:

4x(300s/150IM kick@3;15) swim@1;30 base(4;16) 3-pulls@1;25 base(3;59/3;52/3;46) kicks(2;56/51/48/44)
100s@1;30(1;21)100 dolphin(2;01)
2000SCY

I heard FINA has been checking out these threads and they are just shortening every race Dressel is in by 25m just to save his chasers the futile effort of closing that gap. There is some FINA confusion about how the Dr. Tigerchik system will be applied in LCM competitions.

always reading, never posted. so grateful for this thread over the years; too bad some think it's a fb page or blog.
so helping in keeping it just . : )

wu: 400 fr 100 bck
ms:
4 x 50 fly
3 x 100 fr
4 x 50 bck
3 x 100 fr
4 x 50 br
3 x 100 fr
4 x 50 fr
3 x 100 fr

10 x 50 fr (im up, fr down)

8 x 50 kk 25 ez 25 sprts

Same workout as before...just a tad faster. I think I may have found a pace that may take a couple of sessions to get beyond. Getting through #14 was "everything". I could feel the turnover slowing down, and my elbows dropping----I just couldn't "fix" it.

3x100 WU
30x50 usrpt @ 49s (20s rest): failed at 14, and 23...probably would have failed at 31, whew!
100 CD
--------------
1800scy

My lats and triceps were crushed getting out. But, I'm pretty happy with the above.

I got back into the water on May 8th for the first time since December 12th. On May 8th, I managed 950 yards, mostly as 50s, and a couple 100s. Mostly over 2:10-15 pace and lots of rest. Two weeks (16 days) / 8 swims / 10,000 scy later: I just completed 26x50s, each at 1:38 / 100 pace with 20s rest. Even the two failures were at 1:42 pace.

Hey can you post pics of that pool...we are jealous.

So on the masters Swim Ontario Facebook page there is a bit of a smackdown brewing between some of the guys who do 200 fly and 400IM.

So one of the guys did the 800m free as 800IM and now he is trying to rope in enough victims to get a full heat of 800IMers.

So guess what my A events will be next year? You got it....200 fly, 400IM, 800IM, plus 200IM, 400 free and 1500 free.

So today's main set...3x200IM, 3x400IM, 3x200IM, 1x200 fly!!!

My next event will likely be the 11k openwater swim from Kingston Ontario to Wolf island. The short race is a direct 5K line. The 11K has 2 loops of 3k of an island along the way. Early July and I will do the wetsuit division

Another day another swim, today at the outdoor pool after work.

400m warm up
3x300m flippers 25m kicking/25 Swim
10x100m pull leaving on 1:50
100 easy
5x100 snorkel leaving on 2:00
100 easy
5x100 swim
100 out

3600 LCM

Good OWS practice this morning. I shared a lane with a lady who couldn't figure out how to keep her feet/legs on her side of the lane. Thankfully she didn't kick too hard.

2,600 scy
w/u
400 (build each 100 x 25)
12 x 50
-odds cruise
-evens hard
m/s
2 x (300 + 4 x 100 w/buoy)
w/d
200 mixed


2 mile shuffle during lunch, just as the sun rises in the east, my shins are exploding upon returning to run.

---

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

All of you talking about outdoor pool swimming are getting me excited. I have one more month to wait but after that I have a pool that has daily 90 min lane swim that is 1k from where we set up our new office. No I did not pick the office location based on that pool...I promise it is just a wild coincidence.

WU:
200 ez
2x50 (supposed to be kick....didn't feel like it, just swam)
2x100 as 50-single-arm/50-swim

MS:
10x100 @1:48 (20s)

CD:
200ez
--------------
1700 scy

Today was my first attempt at doing a set of 100s this year. Interestingly, that's only 3 seconds off where I was before my A-race last October for the same set.

Planning on swimming again tomorrow. That will be 3 days (4x this week) in a row, another first for this year.

yesterday 7.6 mi easy run, 1.75 mi walk, some weights

today 5.6 mi easy run, 1525 yd swim, and a massage :-)

600 w/u
50 kick
6 x 100 on 1:30
50 kick
200 swim
25 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

Up at the high desert pool, so windy that every other length in the pool was either a second faster or slower:

3x100s@1;40(1;24/23/22)
11x100IM kick@2;00 waiting for Dan to show up(1;54 to 1;48)
4x500@7;30 swim with Roka shorts(6;52) paddles only(6;38) PB(6;35/6;29)
3400SCY

where is this pool. Is it at the ST HQ ranch compound and if so, how the heck do all you guys swim hard at altitude!

Also at altitude today:

500 as 200 swim, 50 Kick, 50 swim, 50 kick, 150 swim
500 snorkel
3 x 400 descend @ 6:00 (5:48, 5:41, 5:31)
3 x 300 descend @ 4:30 (4:20, 4:15, 4:10)
20 x 50 @ :55, 3 fast aerobic, 1 fast
4 x 200 @ 3:05, paddles
600 as 50 kick 50 swim

5500m Long course @ 5000' altitude

I found the 3500 ft altitude at Nationals in Calgary tough. It did not bother me that much in the 400 free and 1500 free as I could breath often enough (I had the option of breathing each hand entry if I needed air)....but where it killed me was the 400IM and 200 fly. In the 100 fly, 100 IM it was over before I could really get into too much pain. In the 200 IM, I really felt it by the breast stroke leg, but by then it was almost done. In the 200 fly I chose the strategy of breathing every stroke so that I was good on oxygen to maximize my wall push off and underwater dolphin. At sea level, I would have been able to do more breathing every second stroke and had more pull power.....but breathing every stroke I was 8 seconds faster in the 200 fly vs 2 weeks previously when I did it at sea level, which tells me that breathing every stroke in fly is fastest (which Monty told us anyway many months ago). In any case, I am sure if you live at altitude, you get used to swimming with no air and your RBC's adapt.

I've been here since August. I haven't tried a 200, or even a 100 fly since arriving. I may never...

4 mi run, 1575 yd swim, played on the rock climbing wall for half an hour or so

500 w/u
5 x [50 kick + 100 fast free] 1:14, 1:13, 1:13, 1:13, 1:14
2 x [50 kick + 100 IM]
25 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

Wu:
3x100 drills and stuff

Ms:
13x50 @0:50 (0:20)

Was supposed to be another usrpt set. But, I think I was just to fatigued from the week. I just couldnt hold the plan. So I cut short.

90min bike after. 27 miles.

calling it 5625 yds today. The sets I remember

10 x 100 on 1:30
50 kick
6 x 150 on 2:15
50 kick
2 x 100 IM
50 kick
3 x 100 on 1:25
50 kick
2 x 200 on 3:00
50 kick
5 x 100 first 25 free
50 kick
12 x 50 as drill/swim
50 kick
a bunch of 100s alternating doggie paddle and free
25 kick c/d

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

Sorry, but I was back at the outdoor pool today as it was 30°C and sunny, so the 25°C water felt great!

500m in,
4x200m fins snorkel, 200m swim, 150m swim/50m kick, 100m/100m, 50m/150m kick
8x25m 2x(1 easy, 2-3 80% 4 fast)
100m 70% 100m 80% 100m 70% 100m fast
100m 70% 200m 80% 100m 70% 100m fast
100m 70% 300m 80% 100m 70% 100m fast
100m 70% 400m 80% 100m 70% 100m fast
200m out

That's my longest swim ever! 3900m. I swam 750m in open water yesterday in a race too, that was fun except for when the water plants were so thick I could hardly move!
EDIT: here are photos of the pool. One on a good day (empty!) one on a bad day (full)

First swim tonight since provincials, since being out of the water with an ear infection and then other commitments last week.

Was a little late, so I missed most of warmup

Warmup
2x50 @60

12x100 (4@2:00, 4@1:55, 4@1:50). Held 1:15’s, 1:13 on the last one)

10x25 @:45 alt bk/br -just working dps. Nothing fast

200ez kick warm down

1750 scm

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Swimming Workout of the Day:

Favourite Swim Sets:

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

OK OK...all this talk about mythical unicorn outdoor pool swimming needs to be banned on this thread unless you all post pictures of the pool facility. I'll be back in the dolphin tank today. Yesterday I did a bike commute and rowing machine + weights workout. I hit a PB on some rowing intervals and my stomach was so in knots afterwards that I could barely eat for 6 hours afterwards....I was doing some short intervals that equate to 300+W on the bike, but perceived exertion for me is like 350W+ (these were 1 min intervals).



I have the chance to go to a Long course meet in Toronto in a month that is 10K from my uncle's place (so free place to stay).

Format of the meet is

Relays
50
200
100
400
Relays
50
200
100
400

You can do your choice of stroke or event at each distance and get 2 opportunities at each distance. Meet starts at 9 am and ends at noon.

so I am thinking

50 free
200 fly
100 IM
400 free

break

50 fly
200 IM
100 fly
400 IM

I can't figure out what order too put these in but I THINK I want to be freshest for the 200 fly. It seems like a bit of a suicide mission, but what the heck, its just all fun and more meet experience as I am not really worrying too much about how fast I go at this stage of my life, more about getting exposed to more racing. I may move the 400 IM to the first block and end with the 400 free when I am dead because no matter how tired, I can do that slower.

Oh, on the good news front, I bike commuted 30-40 min each way to the gym....well it was not real biking in that my leg spasms kick in every 10 pedal strokes or so when I ride sitting so I have to coast for 2 strokes and just push with my good leg and then regain control and resume, however, I seem to be able to ride at full power standing up, so I think I spent 80% of the ride standing out of the saddle in a massive gear. Fortunately there is a route to the gym/pool that is 80% on gradual hills.

In other news, my son finished his 4th half marathon yesterday and got formal confirmation of meeting all the requirements for getting his biz undergrad degree from the University Senate. He claims he is getting a pool pass and will join in for some swims.....if that kid trained as hard as me, he'd be running a 1:10 half marathon, but we're all interested in different things. He ran a hand timed 13 second 100m at age 14 in sweat pants on a gravel track during ski dryland training. We were shaking our heads in disbelief, but he never had the type of interest we all have in hard core sport. He's more of an exerciser. But all in all, great week for us as parents.

Down from the mountains, loving the extra air;

6x500 straight through- 2swim@7;30(7;09/7;08)IM kick@10;00(9;26)2pull@7;00(6;28/6;21)IM kick@10;00(9;23)
100s@1;30(1;21) 100dolphin(2;01)
3200SCY

I did the same thing- averaging 1 swim per 10 days since ON provincials a few weeks ago, first 400 m of warmup felt awful but then stroke clicked into place..
done in lane swim.. ugh

600 mix w.u
20*100 as
10*100 on 1.45 (1.12s)
10*100 bk on 2 (1.28s) (far far better freestyler then backstroker but decided that strokes are a priority for next year)
200 c/d

was quite pleased with how great 1.12s felt..
2800 scm in 50 or so min

Are you going to be at the Etobicoke olympium event on June 24th?

Today I tried an experiment and did this workout

400m warmup
50 fly moderate pace
100 IM moderate pace
200 IM hard
200 fly hard
400 free moderate
50 breast recovery
100 fly hard
400IM hard
50 free recovery
200 Fly every second 25 hard

10-20 second recovery in between each leg. So I think I can do all of these events pretty hard during a 3 hrs swim meet. Goal will be do all the 200's and 400's hard and use the 50's and 100's to get to the next longer event!!!

Masters tonight

900 warmup then

1500m main set, done as a pyramid

100, 200, 300, 400, 300, 200, 100

100s and 300s easy, 200s and 400s fast. The first 2 repeats weren’t great, but finally felt better on the last 200 2:33, 5:13, and 2:28.

Finished up with 8x25 @30 strong, then 300 easy

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Since I can’t run (tried to on Saturday, got ten steps and my back said NO WAY!) Tried to ride yesterday and flatted a mile in. So with part frustration and part just the challenge, I Ocean swam 10,581 yards today. That’s 6 miles. The morning swim was 8,141 yards in 2:01 and the afternoon I swam 2,440, a bit slower because I wore my SwimRun wetsuit rather than a full and at least 500 yards was a kelp crawl. The water temp varied from about 57 to 62 degrees. I’m acclimated enough I’m ready to swim out there with no wetsuit, but just our normal weekday morning distance of around 2500.

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

A fun swim last night with the Tri team (indoor 50m pool). I have started swimming as slowest in the fast lane, it's more fun than fastest in the slow lane!

400m in
8x50m drills
4x300m (pull, swim, fins + fist, fins swim)
100m easy
10x50m fast - get out of the pool, run around back to the start and dive in. No pauses
100m easy
4x150m -100m crawl/50 back
100m out
3400m I think

The transition drill was great fun, if quite tough. Following feet was also interesting during the 4x300m part. I did the 300m pull in 4:33, that is WAY faster than I would usually do it.

LOL...."what do you mean you're not getting a PhD????...the entire family pedigree will be diminished" (in fairness, my parents never pushed us towarads the PhD track, but fortunately my sister got one after three masters degrees.....I just devoted all the energy that normal Indians use towards a PhD squandering it on sport LOL after topping out at 2 masters....and 31 IM's later, I suppose I have a virtual PhD at sucking between mile 16 and 26 of the run....I could write a pretty bulletproof PhD thesis on that topic). In all seriousness, my son trends towards the academic side....he actually wants to learn, not just punch a ticket to a degree (what kind of Indian mentality is that anyway....Indians just want status regardless of how it comes....sorry for the broad stereotype but I think you get what I am talking about !!!

By the way, taking from your swim, set, I will get back to doing some pull with paddles. I am thinking about doing the 11K King Wolf Swim in Lake Ontario in July: https://www.kingwolfswim.com/

or the North Shore (Lake Erie) Challenge (10K): http://northshorechallenge.ca/

Yesterday's set was actually quite fun. Being new to the technical and pacing aspects of IM and fly swimming, I don't have a lifetime of practicing these in competition like all the studs in the lanes beside me. I am gradually appearing to be "less out of place" and pathetic in lane 1 or 8 (slow guy/gal lanes) and more part of the competition albeit a country mile behind. I think by next year, when I get the breast and back stroke to the level of my fly, then real swimmers will consider me an actual swimmer and maybe I can fly under the radar and swimmers won't think I am a runner trying to muck around at swim events. But it really takes a long long time for us land animals as don't have the innate coordination in water. You used the cricket analogy, and be it in that sport, or soccer, or baseball, or track I can feel in my body pretty well every motion of a pro sports player. When it comes to swimming, I can't just watch Phelps or Sarah Sjostrom and feel the motion of them doing fly in my body. I just can't feel it...I can try!

Are you still doing Roth?

I had to take the day off yesterday for the holiday. In previous years on Memorial Day, I swam the Ozark Open Water Swim in Springdale, AR (4k). I'm quite a bit farther away these days, so I just sat at home and drank beer and took naps.

Today:
2400 (time 30:45)
3 x 300 @ 3:55 (3:48)
1300 (16:15)
125 easy as 25 kick, 25 swim, 25 kick, 50 swim

4775y

glute/hamstrings felt fine for easy run today so 8 mi easy and about 2k swim. I swam 1600 yds, then had day 1 of a water safety instructor course so some swimming there. The 1600 was 16 x 100 mix free, IM, 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

WU: 100

MS: 30x50 usrpt @ 0:49 failed at 10, 15, 20

CD: 5x50

I had an early meeting at work, so I went to the pool an extra 30min early. I still had to cut it short, so I chopped the WU/CD down to minimal and jumped right into the MS. Felt ok-ish, but its the first time to swim a full set since last Friday. I never feel "right" the first time back in the water after more than 1 day off.

Felt sick yesterday but no worse today, so super easy swim and hot tub:

5x100s@1;40(1;30/1;29's)
3x500 pull@7;00(6;40)IM kick@10;30(9;53)pull@7;00(6;33)
100IM kick(1;56) 50swim(35)
2150SCY

My back is improving quite a bit. Yesterday, I ran a whopping two miles with minimal pain. I think I'll be ready for the OC Tri this weekend.. yeah, mmhmm!
I'm being tended to by the massage therapist that went to Rio with our Olympic swimmers. She's really helped out.
This morning saw a very easy pool swim since I'm recovering from my epic 6 mile ocean swim on Monday.
500s
800 IM kwf
500p
200 cool

Just 2000.

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

Good, hard, simple workout yesterday:

300 easy
8x50 drill (cycle through 5-kick roll drill, single arm, fist, catch-up for each 50)
4x400 descend on 5:30 (4:37-32-30-26) -- probably a bit too much rest
3x200 pull w/paddles and buoy, alternate breathing 3/5 by 50 on 2:45 (2:10-09-08)
100 easy

3000scy

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After 7 1/2 months of swim training exclusively, I picked up run and bike training again this month. Not surprisingly, my legs now feel like jello in the pool. Have a 1 mile open water race in a couple weeks, so I needed some mile pace work. Didn't have much kick in warmup, so I went to the pull buoy for the main set.

Warm Up
200 pull
200 kick
4x50 build

Main Set
8x300 pull (no paddles) on 4:15 at mile race pace (target < 3:50)

Cool Down
200 EZ choice

3200 SCY in 50 minutes. Made the first seven 300's on target, went 3:52 on the last. Seems that was just the right # of reps.

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"They're made of latex, not nitroglycerin"

My last swim for May:

1200 swim (15:30)
2 x 600 @ 7:50
2175 to finish in 60 minutes
100 easy as 50 kick, 50 swim @ 2:00
4675y in 62:00

64.xy miles in May, 278.xy miles in 2018.

I squeezed one more in for the month, drizzling out so opted out of my bike ride;

4x(2x150s/100IM kick@2;30) 2 swim@2;20(2;11/2;10/2;06/2;04) 2 pull@2;05(1;55/55/54/53) kicks(1;59 to 1;55)
3x100 breast@2;10(1;36/1;32/1;28) 100IM kick(1;54)
200/150/100/50p@1;25 base(2;36/1;54/1;13/;33). 100kick(1;59)
2600SCY

Great to have you here Dev.

I have been reflecting on my swims and will post a meet report with some video in the next few days...

The short version is that quite a few swims were my 2nd fastest ever in Masters... and my all around ranking should be 1st or 2nd.

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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)