split my run around my swim as the pool has limited hours right now


5.2 mi run 48:49
625 yd swim (600 straight, 25 kick)
5.3 mi run 49:43

---

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

First!

No swim though. Just weights. Our dog has a vet appt tonight, so I won't be able to get to the pool.

legs are a little sore from Monday's squats, so I did more squats. Managed 50 pushups too (15, 15, 20). and added 10 lbs per side to bench press (dumbbells).

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

3300 SCM this morning

300 wu
3x200 pull descend (2:39, 2:36, 2:30)
4x50 IM order
100 kick
18x100 on 1:30 - mostly 1:14s with a few 1:15. Last 3 1:13, 1:13, 1:12.
300 cd

Happy with those 100s. Every time I slipped to 1:15 I was able to right the ship and get back to 1:14 by focusing on the little things I need to think about.

1mi run to the pool

300 easy
8x50 drill
2x { 500 build on 6:30, 5x100 strong on 1:25}
50 easy

3mi run loop back to the office, pretty hard most of the way.

500's: 5:46/5:39
100's: 1:04's first round, 1:03's second round

---

-----

Managed to make it to practice. Vet was able to see us a little before the scheduled time.


600 SKP
3x100 kick
4x100 pull w/ paddles

100 smooth

Main set
4x200 @3:10 d1-4 (fastest 2:28, slowest 2:45)
4x100 @1:45 d1-4 (1:30 down to 1:14).
4x50 @ 55 d1-4 (42 to 34)


100 ez warmdown

2900 m total

ETA- the fun part was that I couldn’t see what was coming up, so when coach said to do the 4x200’s I went pretty hard on the 4th one. Then she said to go straight into the 4x100’s. I thought I was gonna die.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Great 2 days for training. Yesterday, hit my run 10K PB 46:11. Crazy to think my first 10K run 3 years ago was 1:02.

Today, did a 40K z2 workout in the AM. Then ran 4K to the pool for SPRINTS!!!!

Warm up and Prep sets were way too complicated to remember. A bunch of stuff practicing breakouts and then swimming underwater with fins.

MS: 3x
7x25 @ 1:00. Plenty of rest, but it was an all out effort.
75 moderate (~200 pace)
250 easy
1:00 rest and reset

Total was 2650 SCM.

I've never been a sprinter so I use these session to practice breath-work and a very strong kick, something I've always struggled with.

Great job on the 10k! I can’t even run 10 metres right now, so that’s impressive to me.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

First May swim; IM focus

300s/300k/300p
400IM on 7:00 (6:05)
4x100 stroke on 10 (5:50)
300IM on 5:15 (4:29)
4x75 on 10 (4:10)
200 IM on 3:30 (2:58)
4x50 on 10 (2:49)
6x50K on 1:15
4x50 Stroke on 60 (37-46)
8x25 stroke on 30 (17-21
100 cool down.
Had to share a lane with elementary backstroking lady who couldn’t swim straight. Luckily no collisions.

How did I miss this May fish thread?

Cdn Masters Nationals in 22 days! Time for some panic training!

Panic training? I thought we were tapering already!

j/k - 3700 SCM this morning
300 wu
4 x 800 as:
1 - 800 with 60s rest (10:37 - still getting warmed up for the first 5-600)
2 - 2 x 400 with 30s rest (5:10, 5:12)
3 - 4 x 200 with 20s rest (2:35, 2:35, 2:35, 2:36)
4 - 8 x 100 with 15s rest (1:16 x 5, 1:17 x 2, 1:16)
200 cd

Dev, I was meaning to send you a note as I will be in Ottawa for the Half Marathon, but it looks like the same weekend as nationals and we're trading cities (I'm Montreal based)...another time.

Fly technical set for breakfast this AM. It was with the head coach for the McGill Varsity team, so I was happy to get the feedback.
Lots of emphasis on the kick, and timing, which can be an issue for me as I fatigue. I have a tendency to overcompensate with a powerful pull in all my strokes, and its something that can really hurt you in fly.
Pretty much all drills, but the one drill I think will help me the most on correcting my kick timing issue is 3 cycles one arm fly, then two full stroke. I couldn't really complete it more than twice per 25 because I was at the end of the pool, but was able to mentally visualize the difference and where I was going wrong.

Not the most yardage, since there was a lot of time spent talking/analyzing, but still got in 2600SCM.

yesterday 5 mi run

today
5 mi run
425 yd swim
3.3 mi run

---

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

3958 yard ocean swim. No wetsuit. Temperature was patchy – 57 to 60°. A kiwi joined our group, Alistair. He’s powerful. I was pretty much race pace (although that cold water probably slowed me a bit on the return swim – ears ringing, toes numb and slight disorientation) and Alistair pulled about two minutes on me on the return. Meh... I probably have at least 15 years on him.

---

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

7.2 mi run w/ 3 x 2 mi @ 8:34/mi
1025 yd swim (200/400/50 kick /200/50 kick/100/25 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 with the Masters team today (scy)

400S/200K/200P
6x50 on 50 (37-35)

400 P on 6:00 (5:05)
100 on 1:30 (1:13)
300 P on 4:30 (3:50)
2x100 on 1:30 (1:15)
200P on 3:00 (2:45)
3x100 on 1:30 (1:15-18)
100 easy
100 fast: 1:09
200 easy

2900 scy

Lane swim this morning, had a lane all to myself in a nearly empty pool. AG team was in the deep end, but the shallow end had just one other swimmer.

When I jumped in I hadn’t quite decided what I was doing, so all the toys came out.

Wound up doing:

600 skps

4 x 400
100 ez
4x200
150 warmdown

400s were: 1) neg split 2:35/ 2:32 for a 5:07
2 ). 200 kick, 200 pull
3) 400 IM ez
4 ) neg spit. 2:33/31 for a 5:04

200’s were the same thing but 200’s. 2:26 on the quickest (last) one.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday
44 mi bike

today
5.4 mi run w/ 1.7 mi @ 8:20 and 2 mi @ 8:13
625 yd swim

200 swim + 50 kick + 200 swim + 50 kick + 100 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

1800 scm this afternoon. Wanted to go a bit longer but the swim team kids kicked me out of the pool.
300 wu
30x50 on 1:01
Started out holding 36s then dropped to 34s over the first 10 or so and held that until the last few and then down to 30s at the end. Felt great, could have crushed a long hard set if I had time.

Nice aerobic day. Mostly.

600 skps warmup
4x100 (25 scull, 25 drill, 50 swim)

Main set
16 x 25 @30 (4 fast, 4 smooth, twice through). 3 of the fast repeats were fly
8x50 d1-4 @ :50
4 c 100 build @ 1:35 (last length fly on each)
2x200 @ 3:00 even pace (2:33, 2:33)

200 ez warmdown

2800m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Hah, that is funny. You will be in Ottawa doing the half marathon same weekend that my son is doing it, and I am blowing off to Montreal to flounder around at swim masters nationals!

For the 3+2 on the three one armed fly, is that on a side or on your stomach (I assume the latter).

Dev

6.3 mi easy run (60:11)
525 yd swim (500 swim + 25 kick)
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

3200 SCM this morning
300 wu
6x50 descend 1-3, 4-6
300 pull
100 kick
4 x (
3 x 100 descend on 1:45 (1:16ish to 1:08)
300 pull (skipped this on the last one due to time)
)
200 cd

2500 scm swim this morning. Back in pool after ironman last Sat.

500wu
100 kick
3x (200 swim on 2:45, 100 on 1:30)
100 kick
600 pull steady
100kick
300 wd

Wednesday
7 mi run: 1.4 mi @ 9:05, 4.6 mi @ 8:57
825 yd swim (600 swim + 50 kick + 150 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

So the Cactus Man swim was...it was full contact. It made me feel slow, I guess it was similar to what a 70.3 would feel like to that affect?

Well, I set a swim PR by a significant margin. Guess that's just been the increase in total volume? Seriously I'm an idiot. Cactus Man 2018 was my last major triathlon, 42:02 on the swim. This year, 36:07. I sighted a whole lot better in Tempe Town lake, my stroke rate was a good bit better.

So what's the next step here? I've got two months before Mountain Man Olympic in July, do I keep up with some of the longer intervals I've been doing or trend back down and increase my intensity a ton? I have probably had an RPE of 6 while swimming in the pool, not sure what a 80-90% effort is (yeah I listen to the Tower 26 podcast).

Unlike the last race I tempered this week as more of a transition week...and I haven't gotten sick.

---

Washed up footy player turned Triathlete.

It's warming up quite nicely in OR and I am looking to get in the great open water this weekend. I want to just get out there, swim and enjoy it but I also have my A race in 3 weeks and feel like I should think about the OWS as a workout. I've never done an OWS as a workout, how would I do that? Or should I just stick to the plan of just swim across the lake and back?

---

808 > NYC > PDX > YVR
2024 Races: Taupo

you can do intervals by time in open water... or pick a landmark and do repeats that way

---

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

if I were you I'd do shorter intervals for 2 workouts a week and 1 day of longer intervals.

---

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

My usual open water swim spot is roughly a 750m triangle. I often alternate sides of hard and cruise - so 250m hard, 250 cruise, 250 hard.

Had a quick 1600m at lunch today.
300 wu
2 x (
4 x 25 IM order 15s rest
100 IM 20s rest
2 x 100 fast on 2:00)

100 ez
100 all out
100 cd

Fast 100s were 1:06 or 1:07 and the 100 all out 1:03.

I have a session with a swim coach tomorrow to get some underwater video analysis. I've never seen my stroke under water, should be interesting!

My swim training is in the tank the last few days...I am running the risk of being accused of being a pencil neck runner or triathlete, running 5 of the last 6 days.

Is this grounds for banishment from the fish thread.

On top of this I am on biz travel and my head of sales and biz dev who has done 12 Ironmans claims that he can't join an evening lame swim because he did not pack swim gear...WTF? Clearly this type of behaviour is unacceptable in our company LOL....gotta be swim ready all the times!!! If there is a pool nearby, gotta be ready for at least 3800m at any moment!!!!

no banishment; I run lots too

yesterday 9.8 mi run
today 6.2 mi run (2.25 mi @ 8:07, 3.55 mi @ 8:00), 675 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

3200 scm this morning.
300 wu
6 x 50 descend 1-3, 4-6
800 with last 200 fast (10:26 - a bit too ambitious I think)
600 with 150 fast (7:55)
400 with 100 fast (5:10)
200 with 50 fast (2:31)
200 ez/kick
100 all out (1:03)
200 cd

Also spent an hour with a swim coach getting some video yesterday, that was enlightening! Saw some stuff that I knew about and some new things as well. Still waiting for him to upload the video so I can take another look.

SCY
300S/300K/300P
400 on 6:00 (5:25)
4x100 on 1:30 (1:17-20)
300 on 4:30 (4:03)
3x100 on 1:30 (1:17-21)
200 on 3:00 (2:43)
2x100 on 1:30 (1:21s)
6x50k on 1:15
4x50 IM order on 60
8x25 IM order on 30
100 cool down

Swimming about 2 to 3 secs slower per 100 in May vs March as have doubled weekly bike Mileage (about 105 miles) as now i can get out on the roads. Also added some more upper body weight exercises. Still too cold for open water here in MA.

I noticed in your 1500 last month that you lift your head a good bit when you breathe. I wasn't gonna tell you, cuz you're getting too fast for me... ;-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Yeah, that was one of the things that I sorta knew about but video showed me just how bad it was! That one is going to be a tough nut to crack as the motion is so ingrained but I'll definitely work on it.

Swim has taken a backseat for me as well as I ramp up run mileage for an upcoming half marathon at the end of the month.
My background in triathlon came from a love of long distance swimming, but these days with the good weather coming around-ish, it's been really fun to run.
Tomorrow have a big ride planned, 110kms with 2000m+ of climbing, and sunday is a double run day, so suffice to say my legs will be f*cked for a bit before I begin tapering.

Managed to get to the pool twice this week, to at least keep my arms moving. Wednesday was sprints, and this morning was technical drills, with an emphasis on the glide and breakout
My pull out is strong, so the emphasis for me was on keeping a solid streamline (maintaining a tight core) and also ensuring I didn't breathe on the first stroke after breaking the surface

WU:
200 swim, 200 IM, 200 kick

Set 1
6x50 push and glide, no kick, easy swim
6x50 push and flutter kick until you break the surface, then easy swim
6x50 push and flutter kick, starting to swim as you break the surface

Set 2 (with fins)
6x50 push and dolphin kick underwater, and a bit after you break the surface, easy swim the rest
6x50 push and dolphin kick, switching to flutter kick underwater and then a bit after you break the surface, easy swim the rest
6x50 push and dolphin kick underwater, switching to flutter kick and starting the arms just as you break the surface

Set 3
Using paddles that we held in our fingers?!? This was simulate tech paddles so as to really work your forearms.
9x50 2 with paddles, 1 without
I found this one quite helpful.

Warm down
200 easy

Total today: 3050SCM
Total for this week: 6200SCM, well short of my 10kms/week target.

Another dreary morning ocean swim. 4200 yards under an hour.

---

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

4 mi run
1575 yd swim

6 x 100 on 1:35
50 kick
3 x [100 fast + 50 kick] 1:14, 1:14, 1:15
200 fast 2:36
50 kick
225 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

Last three days no swimming due to work travel....so I was doing 40-50 min hard running on the treadmill + 30 min on the spin bike (hard intervals) + weights. Those were fairly intense days but I got to the pool finally today and with the three day upper body taper I was on fire.

So this was the workout:

1. 800 free warmup
2. 400 kick with fins (back and dolphin)
3. 400 as 200IM+50 free + 50 fly + 100 free (did butterfly legs hard, everything else steady)
4. 400 as 25 fly hard + 75 free steady
5. 400 as 200IM+50 free + 50 fly + 100 free (did butterfly legs hard, everything else steady)
6. 400 as 25 fly hard + 75 free steady
7. 400 kick with fins
8. 400 as 4x (50 fly hard, 25 dolphin recovery) + 100 free easy
9. 400 as 200IM+50 free + 50 fly + 100 free (did butterfly legs hard, everything else steady)
10. 400 IM + 100 free
11. 400 IM + 100 free
12. 3x (50 fly hard with finger paddles + 100 free)

total 5250m. It was really nice to be back into the pool. I had a stressful last 10 days at my startup and the only time I can really totally decouple my mind is in the pool because it is so technical. On land sports, I never leave work/life mentally. I have another big day planned tomorrow.

At masters nationals in 2 weeks I have 8 individual events and 7 relays (two hundred fly, one 50 fly, two 100 free, two 50 free) in 3 days so it should be fun. My "A" event is the 100 fly in the 4x100 medley relay in the 280+ age group. I think our team has an outside chance of national championships as I am with three guys above 75 years old who are pretty fast and I am doing the 100 fly leg where at 54 years old, I am "competitive" for a 70+.

Other events are 1500 and 800 free, 100 and 200 fly, 200 and 400IM, 200 breast, plus 25 free that I plan to do as 25 fly for some fun.

Dev

500 wu
200 kick
10 x 100 on 1:20
10 x 100 pull on 1:20
8x 75 IM order on 1:20
200 wd
Total: 3500 scy

Last Thursday:
3 mile run to pool
2200 swim
3 mile run home.

We got some of that storm up here in the high desert the past couple days Steve, major thunderstorm today for over an hour. I have not participated in this thread for over 5 weeks, it has been a trying time physically. Finally got in a couple get back in workouts this week, and drove down to Santa Clarita today for this one as my welcome back to the pool;

30x50@1;00 4x(2 swim/1 back/1 kick/1 breast/I kick) swims-39/40"s-back-42/41/41/40 Breast- 46/45/44/43 kicks-54 to 51's
500p@7;30(6;26)
2x100IM broken@25's on ;30. 1;19/1;13
100 dolphin(2;03)100 buoy(1;25)
2400SCY

Hopefully I will be on the comeback trail now, even did one easy 3 mile run this week, 1st one in months..Getting ready for that Coveathlon series and that 60+ you dominate there Steve..

I've been working on my "walls" lately, getting better at the push-off, streamline, and breakout. My UDK still kinda sucks, though. I'm good for one solid kick, but my counter-kick has been counterproductive, so I stop at one. Thursday I decided to work on UDK by do some Dev-inspired no breath 25 yard UDKs with fins (stubby TYR Burners) at the end of my last workout. Did one 25 in about 13 kicks and 15 seconds at a firm, but not particularly taxing, effort. Took plenty of rest (~75 seconds), letting my breathing and heart rate recover naturally, then set off on a second one. Life Guard met me at the far end and let me know "breath holding isn't allowed." No amount of rational counter discussion (I'm a very capable swimmer and know my capacity, medaled at USMS Nationals last Spring, regularly race an all-out 50 without breathing, am going much easier here with over a minute rest in between, etc) seemed to have any impact on her thinking. She let me know in no uncertain terms none of that mattered, holding your breath underwater for the entire length was against regulations. I get it, she doesn't set policy. So I had to break out at ~22 yards for the remaining 6 repeats, LOL!

---

"They're made of latex, not nitroglycerin"

Dev, that's going to be one hell of a 3 days for you! I'm doing 7 events and we'll be in a few of the same ones. For me, 200, 400 and 1500 Free, 100 and 200 Breast, 200 back and 400 IM.

My flight home is early Sunday afternoon so I'm hoping to get the 400 IM in before having to head to the airport. 9am meet start and it's the first even so I think I should be ok.

It looks like 100/200 breast and 200 back are perfect build events for the 400IM. I decided in my last meet that I am so bad at breast stroke that I better sign up and do breast stroke races if I have any hope of my body behaving itself and moving correctly like the rest of you fish. I figure I have 5 years of work before I look proficient

Hey that will be awesome. Did you book hotel room etc? I have not sorted out my travel.

My main two events I will focus on are the 1500 free (first event) and 400IM (first event on Sunday, hopefully I am not totally cooked by then). The rest of the events are "race experience" events since each time I race, I am learning more and more about this sport. I think I have a chance of breaking 24 min in the 1500m and 7 min in the 400IM.

Today I did another 5400m day....the idea was to do two back to back hard-ish 5000m+ days so that when I get to Nationals day 3 my body can deal with the load (since the 400IM is day 3, first event)..

1. 500 warmup
2. 500 kick with fins and without (back and dolphin)
3. 500m as (200IM moderate pace +50 free easy+50 fly hard+100 free easy + 25 fly hard + 75 free at 1500m pace)
4. 500m as (400IM alternating 25's full stroke hard, 25m legs only steady+ 100 free hard)
5. 500m as (200IM moderate pace +50 free easy+50 fly hard+100 free easy + 25 fly hard + 75 free at 1500m pace)
6. 500m as (400IM alternating 25's full stroke hard, 25m legs only steady+ 100 free hard)
7. 500m as (200IM moderate pace +50 free easy+50 fly hard+100 free easy + 25 fly hard + 75 free at 1500m pace)
8. 500m as (400IM alternating 25's full stroke hard, 25m legs only steady+ 100 free hard)
9. 500m as 400IM full stroke steady + 100 free at 1500m pace
10. 750m as 5x (50fly hard + 100 free easy)
11. 150m cool down

As someone new to this sport, this format of workout gets my turns practiced continuously in all kinds of scenarios. I figure there is a lot of time to make up....also at my ability, I am thinking that taking two breaths on the breast stroke turns might actually be way faster because I can do a big powerful pushoff and pull out that is way faster than actually swimming for me.

I ran 35min pretty hard (for me) just before this pool workout. I want to do a sprint tri week of Jun 4th if my running holds out. I'll be running the next two days and using the spin bike on biz in Toronto, so no swimming till Wed. Wed-Fri, I intend to pack in another 15,000m intensity oriented block, then do a couple of days of easy tri oriented training Saturday and Sunday (probably bike+ run focus with an easy 2-3K swim) next week and then starting next monday focus on intensity only and keep swims short until the following weekend.

500 swim
1200 snorkel (600 with buoy, 600 without)
300 as 25k, 50 swim
12 x 100 @ 1:35, 1:15 for the first 10, smooth 1:20 for last two
200 snorkel, paddles, buoy
200 paddles, free
400 paddles as 50 back, 50 free x 2, 50 breaststroke 50 free x 1
100 smooth swim
4 x 50 @ :50, avg :35
300 swim down

4600 short course meters.

It took about 700 until I got settled into the pool dimension and I got used to the walls for turns.

Overall, not a bad day and the temp in the pool was actually pretty good. I had the whole lane to myself.

Life happened this week and today (Sunday) was my first swim since last Monday. Felt like garbage in the water, but I needed to plow through so that tomorrow would be good.

8x400 on about 45s to 1:00 rest
1 swim
2 kick
3 pull w paddles
4 swim
5 IM (3-3-3 fly)
6 kick
7 swim moderate pace neg split (5:15)
8 ez kick/pull warmdown

3200m

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Main events for me will be 200, 400 and 1500 free. They all have PEI provincial records in M40-44 that are pretty quick (2:07, 4:35 and 18:38) and most likely out of reach for me but I'll take a stab at them and see. The others either have no current record or aren't too quick so I should be able to grab them.

Flying in early Friday morning (praying that Air Canada doesn't screw me over since the 1500 is early that afternoon), staying at an AirBnb that's about a 5 min walk from the pool and flying back out early Sunday afternoon.

The big plan was for a roughly 8k swim in the 60° ocean. We only swam 5148 yards. Two things hindered the plan: Seas were a little rough and GF, Heidi, raced the day prior at Bonelli Park – the Tri Express distance; 300 yard swim, 8 mile bike and 5k run. She was first female overall and like 5th or 6th OA. She’s a bit fatigued.

---

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

It would be awesome to have you there, Monty. I’ll probably only do a couple of them and thinking I’ll do them SwimRun style - with shoes on in the swim. We’ll see. I did none last year due to injury, which I’m still suffering from and can’t run like I used to.
Just so you’ll know... the start is in-water, waist deep with the first buoy just 150 yards. It’s a madhouse getting around that with all the crazy sprinters that die off before the second buoy. Nothing new, right? 🤪

---

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

Best swim workout in about six weeks today and it followed a hard (for me) 30 mile bike yesterday.

SCY
1200 free in 16:15
300K
6x200P on 3:00 (2:28-32)
6x50K on 1:15 (61-64)
6x50 stroke on 60 (33-45)
8x25 stroke in 30 (18-21)
100 cool down

Good luck to the Canadians swimming at nationals. Admire the ambition in your schedules.

Those are Wade's? He has provincial records all over the maritimes…. Etobicoke is a fast pool, I think you've got a good shot at the 200 with a shave. The 400 and 1500 are a bit tougher, but still within reach for you.

The neighbourhood playground just re-opened on the weekend, the city put in all new playground equipment along with an exercise station. I'll be able to get my dryland workout in while the kids run around. Pretty pumped about that...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday 10.3 mi outdoor run
today 6 mi run, 1375 yd swim

500 w/u
50 kick
8 x 100 on 1:30
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

Yes they are Wade's records. The 200 is the only one that I really think I might have a shot at. Unfortunately it's right after the 1500 so I'm hoping there are a lot of heats of the 200s so I have enough time to recover. There is a 30 min break in there too.

Just finished a 3500 swim.
300 wu
100 kick
6x50 descend 1-3
100 kick
7 x 300 as
First 2 fast - 3:40 for the first one. Told myself that was a great time except you still have 6 to go ya big dummy! 3:45 for the second one, held the pace for yhe first 200 and then I was done!
Next 2 tpace and next 2 descend by 100s. Everything fell apart by yhe end of those. Took a break and then one more fast one of 3:48.
200 ez
6x50 pull on :50 focusing on what I need to fix from yhe video I got last week.

I think you've got a real shot at all of them. In 2015 I went 2:07 and 4:32 at Nationals, although I'd say my 200 was a little bit underperforming relative to the 400. In 2016 I flipped the performances around, underperformed the 400 (2:04 and 4:32).

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

You are right in that right after an all out 1500, a fast 200 is going to be problematic. You can have two great swims, but I think to get either record, you would have to sacrifice one of them. Just go for you best efforts on both I say, maybe the 400 is your record setting race..

Now that I'm back in the pool, gonna do more longer rest, faster swim stuff. I have lopped off one stroke per length in my swim(15 now) and pull(12 for this) and will hold that until I really start sprinting. And I do about 6 for breast, so really focusing on catching, holding, and pulling the water..

12x100@2;00 as 2x(2x100s/100 back/2x100kick free/breast/100 breast)(1;19/1;17/1;24/1;45/1;47/1;32)(1;13p/1;11p/1;24/1;45/1;46/1;31)
500p@7;00(6;24)
6x50dolphin kick@1;10(58/58/57/57/57/54)
4x50@1;00 3 buoy(38's)1 breast(43)
2200SCY

Felt better in the water today.

600 skps
8x25 scull/dril
4x50 kick (alternate board / no board)

Main set
4x400 d1-4 on ~1 min rest

For this coach had me do the 400s as 25 stroke, 75 free. Odd 400’s were back on the stroke 25’s, evens were fly. 5:37, 5:35, 5:33, 5:25

400 warmdown
3000m total

Just watched this. In the slo mo shots are the end, you can clearly see the blocks spring back on the start. I wonder how much that’s worth over a more rigid starting block? The nerd in me coming out, I guess. I also feel like where normally lanes 4-5 are the preferred lanes, in this format the outside lanes would be fastest due to the empty lanes. Hmm.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I wonder how much that’s worth over a more rigid starting block? The nerd in me coming out, I guess. I also feel like where normally lanes 4-5 are the preferred lanes, in this format the outside lanes would be fastest due to the empty lanes. Hmm. //

Ya, there have been so many little changes over the years, bet they add up to quite a bit when all taken together. I had not seen that springy bloc, are they legal now? And outside lanes will be fast in that scenario, as long as the pool pumps are turned off during the meet. Although it could be slower, depending on the draft you may or may not get. If you have two guy either side of you a 1/3 of a length ahead, might create a nice flow for you to pop out of in the last meters, like Jason Lezak did in that famous relay..

It's not a "springy block" per se, it's a standard Omega starting block with the kicker that's been in use since at least 2012. It's just that it's pretty clear that there is a tiny bit of spring to it. There are other styles that have essentially 4 poles going into the pool deck, those wouldn't have the same spring to them.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

4+ mi run
1350 yd swim
5+ mi run

5 x 100 on 1:35
2 x 200 on 3:05 (2:46, 2:44)
3 x [50 kick + 100 fast] held 1:13s
(no time for 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

2400 scm as
30 x 50 on 1:01 - mostly 33s after getting warmed up a bit around #5 or 6. Might have squeaked out a 29 on the last one.
250 ez
5 x 100 on 2:00 - 1:05, 1:04, 1:04, 1:05, 1:06. Hitting the wall a bit at the end of this.
200 cd

Pretty happy with the times I'm hitting.

2800 scm this morning. Was feeling the effects of the last two swims.
300 wu
3 x 200 pull
4 x (
4 x 25 IM order
100 IM
4 x 25 descend
100 all out )
300 cd

5 x 100 on 2:00 - 1:05, 1:04, 1:04, 1:05, 1:06. Hitting the wall a bit at the end of this//

This set along with all those 33 and under 50's, I think is a good sign for your distance free races coming up. 1;03+ and 1;08+ averages for the 200/400 records seem like they are in reach. Just need to hit that masters mini taper, and fit into that suit that is 5 sizes too small..(-;


Still working out of my 5 weeks of illness, DO NOT want a relapse at this point, one kid and one adult with runny noses again in the house!:


10x200 3 buoy@3;10(2;49/47/46)3 IM kick@4;10(3;53/49/46)3p@3;00(2;35/34/30)1 breast easy(3;21)
2x(100p@2;00/50swim fast@1;30) (1;16/1;14/33/32)
4x50dolphin@2;10(56/57/59/57)
2500SCY

Thanks, I'm happy with where I'm at. Like you said, just have to hit the mini taper right. I bought a new suit for this meet (LZR Elite 2), I managed to get it on but holy hell it took a while and I was worried!

Nice suit, so nice I have 2!!! I just couldn’t fit into them at provincials ;-)

Today was:

Warmup 300s,200p, 100k
12x25 sprinters game
100 k

Main set 3x {
4 x 125 on 2:00 (2:10 for rd 2), doing them as:
1) 25fast 100 smooth
2) 50f/75sm
3) 75 / 50
4) 100 / 25
With a 50 ez after each round

I did round 1 & 3 free, round 2 as IM with free making up the extra length. I only kept track of my 100 split on the 4th repeat of each round (1:10, 1:18, 1:10)

100 ez kick warmdown

2750 m total

Edit- oh, and I clocked SBRCanuck’s arm pretty good while I was doing fly :-/. If you’re reading this, sorry mate!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday
9+ mi run

today
3+ mi run
1625 yd swim

500 w/u
5 x 100 on 1:35
50 kick
100 fast 1:16
50 kick
100 fast 1:15
50 kick
100 fast 1:16
50 kick
100 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

Yesterday was a tough one. Morning was a short but hard ride, hill repeats ~800m of climbing.
Ran to and from the pool ~3kms each (z2 only nasal breathing)

Pool was backstroke sprints + lot of kicking.

WU: 200 easy
Prep: 3x: back/free/fly
50m skull
50m kick
50m drill
50m swim easy
MS: 3x: back/free/choice (I did free again, should've pushed for fly but fly all out can really destroy me)
8x25 all out
4x50 kick
200 easy
Warm down: 400m easy pace alternative choice and double arm backstroke by 25m

Total: 3000SCM. Not a huge amount of volume at an anaerobic pace. Not my favorite type of workout, but still happy to get in the pool.

About 10 more days till my big running block ends and I can re-balance and get back to the pool more, and start doing something other than sprints or technical work.

feeling pretty fast in the pool this past week:

Friday:
1.3mi run to pool, then 2800scy:
300 easy
8x50 drill
600-500-400-300-200-100, ~30s rest after each. goal is to descend by ~1s per 100 pace as the distance decreases
[6:57-5:44-4:31-3:20-2:11-1:03]
then 3.37mi run back to the office

Wed:
300 easy
4x50 drill
6x300 descend sets of 3 on 4:05
[3:29-25-21-26-22-16]
100 easy
2x100 hard on 1:30 (1:00.4-58.6)

2800scy

---

-----

Kind of a weird day, didn't swim for three sessions following my last race. Decided to tone down my workouts this week if I felt like crap based on my running. So I cut half my workout.

2x50 (59.3, 59.9) 15 sec rest
4x100 (2:00, 2:11, 2:01, 2:06) first two sets FINIS Iso Paddles, 30 sec rest
4x200 (4:36, 4:51, 4:32, 5:52) first two sets FINIS Iso Paddles, 45 sec rest

---

Washed up footy player turned Triathlete.

SCY
300S/300K/300P
15x100 on 1:30 (1:17-20)
6x50K on 1:15 (1:05s)
Pull set (paddles and bouy)
200 on 3:00(2:32)
150 on 2:15(1:53)
100 on 2:30 (1:14)
50 on 45 (36)
8x25 on 30 (16-18)
100 easy

3500 Total

Had 5 hrs on plane and 3 hrs of sleep, no exercise yesterday, but it worked as a rest day. Felt good. One month out from OWS race. Trying to decide on the 1 mile or 3 mile race. No wetsuits so likely to do the 1 if water temps are mid 60s F. If high 60s maybe the 3.

Took yesterday completely off, training load is running me down. I think I have started swimming too hard too fast, but it feels ok while I'm doing it;

14x50@1;00 as 2x(3swim/2 breast/2kick)(swims-38 to36-breast-45 to 42/kicks 51's)
1000p@13;30 steady/hardish(12;54) even split at 500's
6x50 dolphin@1;10(58/56/57/57/57/55)
4x50 buoy@1;00 des(39/38/37/36)
200IM kick(3;39)
2400SCY

Did a short 1200m at lunch today. The last 3 days have gotten me a bit tired.
200 wu
2 x (
4 x 50 descend on :50 (:37 to :33)
50 kick
2 x 100 T pace pull on 1:30 (1:13/14)
)
100 cd

4100 SCY last night
500 easy
4x50k/50s with fins and snorkel
3x300 pull increasing effort with buoy and snorkel

16x25, 10 sec rest (20-22 sec), the faster ones are about my pace for a 100TT
300 at 70% or so
Repeat last 2 steps 3x

200 easy

Figured I should post here to have someone to discuss swimming with. Not very fast yet but I'm trying.

Short, IM-focused workout today

-Gary P Boilerplate Warmup (200 pull, 200 kick, 4x50 build on 1:00)

-16x25 on :45, IM order by 4's, extra minute rest between strokes

Fly Target < :16.50
Back Target < :18.50
Breast Target <:19
Free Target < :14

200 EZ choice recovery

-4x100 IM on 2:30 for best average

(1:19.5, 1:18.6, 1:19.2, 1:19.7, average =1:19.3)

200 EZ Choice cool down


1800 SCY total

---

"They're made of latex, not nitroglycerin"

My problem when I do 16x50 IM order (for me on 1 minute) is that when I hit the breast stroke and then over to free, there is almost zero rest because my breast stroke is barely under 60 seconds per 50m....so the rest is almost a "slow turn". I am trying to get my breast stroke faster so that I can do this workout on 1 minute...generally for the fly I get 12 seconds rest, free 15 seconds rest, back 10-12 seconds....breast is only 2-3 seconds or so.

I am doing the 200 breast at Swim Canada Masters nationals next week in an effort to get that stroke a bit faster. Big goal for next week is 400IM sub 7 (currently at 7:06) , 200 fly sub 3:30 (currently at 3:33) and 1500 free sub 24 (currently 24:03).....so getting close to my goals for this year.

Today was 4200m swim

• 1000m warmup with four 100m IMs built in
• 400m kick with fins
• 2x500m as 5 (25 hard fly-25 easy free-25 hard free-25 easy free)
• 200m dolphin kick on side
• 400IM steady
• 400m fins 8x(25 fly sprint+25m easy kick on back)
• 200m dolphin kick on side
• 1x500m (200m IM+50 free + 50 fly + 100 free + 25 fly +75 free) (all stroke hard, all free easy)
• 100m breast cool down

Just bump up your off time for the breast repeats. That’s pretty standard.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

This morning, I swam in some of the nastiest ocean conditions I’ve encountered, or been willing to go out in. With big surf, wind, rain and high tide that has real waves from one direction, wind chop from another and due to high tide, reflected waves bouncing off the rocks and cliffs in the area. I elected to swim loops in the cove for relative safety. I got in only 1800 before deciding enough was enough. Water near shore is 57-58° with outside edging over 60. No wetsuit.

---

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

Just leaving this one here. I like getting those little glimpses into how world class swimmers train. A few practices by Sarah Sjostrom leading up to Rio....

Check out the August 1, 2016 practice.
Broken 100.... 2 x 50 @ :50 Fly (25.9, 27.3)!!!!!!!!!

Not sure of these were LCM or SCM, Probably a mix....

https://swimswam.com/...om-swim-in-practice/

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Damn... that's impressive.

3300 scm this morning
300 wu
6x50 descend 1-3 on :60
100 kick
10 x 200, first 6 on 2:50, last 4 on 2:45. Mostly 2:32 & a couple 2:33 mixed in. Last one was 2:29
200 ez
200 all out - 2:19 which is the second fastest 200 I've ever done as an adult after the 200 at the last meet.
100 CD

Kinda happy with how that went. Should have done all 10 on 2:45 but I was cautious at the start.

I was about to call you a liar, but yeah, you're right. I thought you went quicker than that the first time we raced each other back in Nov '14.... Looked it up and that was a 2:20. Well done, you've improved a LOT!!

For shits and giggles, I looked up my times from that same meet. Provincials '19 was very slightly quicker than Nov '14. (about 1s in the 200 free, 0.2 in the 50 fly and 0.04 in the 100 fly) I'm using the excuse that I'm still not in really good shape, and swimming way less than I was then.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I had to go look to be sure but yeah big improvements! I've taken it a lot more seriously the last 3 years and go figure but that has worked. Lol

5 mi run
1275 yd swim

500 w/u
3 x [50 kick + 100 fast] 1:17, 1:17, 1:16
50 kick
275 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

Nathan Adrian is back in action at the Bloomington IN Pro Swim Series, first meet post-cancer. 49.8 in the 100 free prelims, that's awesome to see...

http://www.swmeets.com/...es/2019/Bloomington/

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

OK I will try it today. After every breast leg I'll start 10 seconds later....so on the first IM "set" I start on the top of the clock... but after breast I move to 10 past.....before I go to second round of breast, it's starting on 20, then 30, then 40, then 50, then 60. So that makes it simple to do 24x50m. I'll give it a go today and report back. This should actually be a good set for the 400IM and 200IM next weekend in Montreal.

Dev

Technical drills this AM.

WU: 300 easy/200 IM/4x50 kick
Prep: 2x free/back
4x50 100m pace with turns at easy pace, concentrating on form
4x50 easy swim with hard turns
MS:
4x50 fingertip drag drill (free)
4x50 one arm free with fins, but the other arm was by your side not streamlined. The goal here was to emphasize shoulder rotation
4x50 kayak drill with flutter boards. New one for me. It really forces you to have a good stroke through the water. https://vimeo.com/143767995
4x50 one arm back with fins, with the other arm by your side.
Dives:
16x25 hard drive and sprint to the end and flip turn with no push off

CD:
400 easy

Total: 2700 SCM

Might do my first OWS this weekend in Lake Ontario. Looks to be a chillly 44ºF!!! Will be happy to do a 500m out and back.

OK I did the 24x50 on ~ 1 minute today.

Actually what I did was take 8 seconds of rest after each leg, other than after free when I took more like 10 seconds leading into the fly so that I could do the fly with better quality. This basically allowed me to start each "200IM" on 4 minutes even though I was not leaving exactly on 4 min.

So it was like this

• fly 46-48 seconds + ~8 second
• back 52 seconds + ~8
• breast 58-61 seconds + ~8
• free 45-48 seconds + 10

Total 4 minutes per 4x50 and repeated 6 times. I would just vary the free pace depending on how fast I needed to go to "catch up" to the 4 min departure time. As 7 minutes is my goal for the 400IM, I was basically doing the swim legs at 400IM race pace (total swim time was just under 3:30 per 200m virtual IM). Does that make sense or should I be able to do each leg more like 200IM race pace (by the way, my 200IM fastest this year is 3:32 and my 400IM is 7:06....it makes no sense that I just keep going the same pace for both given that I don't get two dives for the 400IM vs one dive for 200IM).

Dev

it makes no sense that I just keep going the same pace for both given that I don't get two dives for the 400IM vs one dive for 200IM). //

It makes a ton of sense to us Dev, once we see your workouts and times. You are basically just doing ultra distance training for the IM. If you do one speed in workout all day, you will race at one speed too. You need to do those 50's on the 2 minutes minimum, probably 3 is better. And with that amount of rest, they better be faster than you would be going in a 200IM, by a lot!! We get that you are pumped by doing such huge distances of IM, but really, your stroke has devolved into a channel crossing one with those workouts you keep doing.


You want to race fast like a swimmer, train like one!!! (-;

Monty’s right, that’s a distance workout. More importantly, that’s a mid season distance workout. What you need to be doing now, with just a week to go, is sharpening and building speed. It’s like you’re afraid to take rest, because rest is bad or something. It’s nit, speed is your friend, And you don’t get speed by being fatigued. Swim fast, then take time to recover with some easy stuff, then swim faster, easy, faster again... if you can get in like a 4:1 or 6:1 easy / fast ratio, that’s going to pay dividends.

I also noticed that you started running again. That’s not going to help you leading into nationals. Put the running on hold. You should be tapering now. That means you don’t even take the stairs if there’s an elevator. You sit instead of stand, you lie down instead of sit.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

felt really nauseous this morning.


3.4 mi run
1825 yd swim

18 x 100 on 1:35
25 kick c/d

It's unlikely I'll swim tomorrow, but my 7450 yds this week is the most I've swum a week in awhile... LOL

---

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

Long Swim today – 5820 yards. I knew I was going long and brought my SwimRun wetsuit. Good thing as the first mile was 57°. Alistair, the beast from New Zealand, elected to go with me, sans wetsuit. He didn’t want to go as far as I planned and I didn’t want to tack on the extra 2k. But, rounding past Bird Rock, the water temp picked up a few degrees. Nevertheless, we realized we’d have to swim back through the colder water and cut it short, turning back at Shaw’s Cove buoy. We had the current with us on the return and it seems to have pulled some of that warmer water south, making it a little more tolerable. Felt real good and not even exhausted from holding a 1:23 pace.
Tomorrow, I have an aquathlon down at La Jolla Shores – a one mile swim and 5k beach run. Should be very fun. Last year Michellie Jones won it overall. I can’t outrun her, by a long shot, but I might be able to outswim her. Hope she shows up.

---

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

Hey, today I did a fun thing.

• 5x50m (25 m under water dolphin hard with fins, 25 m kick easy on back)....20 seconds rest
• 5x50m (25 m under water dolphin hard no fins, 25 m kick easy on back)....20 seconds rest

The cool part was the 25m no fins was 28-31 kicks. I had not tried this in a long time and previously it was 38-41 kicks. This was fun.

Jason, I am enjoying running again. Its been a long hiatus for almost 5 years. I hope to do a sprint tri in 3 weeks from now and s few more sprint tris over the summer and maybe an Olympic tri. I'll cut back on running starting middle of next week. Its been a long road back to running and the more I am running my breast stroke kick left leg control and force is getting better as is my fly kick because I can't cheat on land like in water. But won't run second half of next week for sure. My runs are quite short (like 30 min on average).

Best of luck. Make Michellie hurt (on the swim)!!! Sounds like the zero taper race given you big expedition swim today!

I know you’re enjoying it, but it’s not helping your swim. Running will be there after nationals. If you miss your goal time by 0.5s,

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

When do you guys stop doing weights? I figure this is good for fast twitch and large strength/neural gains can be made in a small time....which is why you guys are telling me to do 50's on 3 min rest (same energy system vs aerobic). I figure tomorrow would be last weight session.

If I was going to Nats, I would have stopped weights 2 weeks ago.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I stopped 20 years ago. :) I have also inadvertently stopped running but only because it's so damn cold!

Good luck in La Jolla Steve, that sounds fun, wish I could join you. We have the end of season little league gathering at Angel stadium and the game against the Royals tomorrow. So it will be hot dogs, popcorn, and lots of screaming for the home team for me, maybe get in a little swim before we leave. Today was closing ceremonies, so I had exactly 20 minutes to swim this morning, so just packed this in:

4x100@1;40(1;21's)
1000p descend(12;50)6;32/6;18
1400SCY

And in more swim news, this time from Atlanta.

https://swimswam.com/...2-finals-live-recap/

Caeleb Dressel set a new PB in his 200 fly, by 22 seconds!!!! (He hadn’t swum it long course since 2012).

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Pretty incredible to think this in season time is just a few seconds off of qualifying for the games, and not too far from a medal either!! I want to see the showdown in the 100 free with Dean Faris, that should be a great untapered race. See he won the 100 breast too, decent 1;01. Figure his 200IM will be pretty good too. Dude can just swim anything, lets put him in the 400 next!!

Yeah, sounds like he’s swimming the 100 breast and 2fly as prep races for the 2IM. I think there’s about a snowballs chance in hell that he actually swims either of those at trials.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

In that same vein would doing the 200 back and 200 breast earlier in a season be good prep for a 200IM. similar duration but you do the single stroke both fresh and also more fatigued? Is that the idea why he is doing 200 fly

I think the 200 fly specifically is more about the back half of the 100 fly than about the 2IM, although it doesn’t hurt. The 100 breast is definitely about the 2IM.

I was actually watching something the other day on USA swimming’s site about Dana Vollmers training for the 100 fly. One of the many takeaways from that is how important training for the 200 is to be a great 100 flyer.

Edit for autocorrect

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Yeah, sounds like he’s swimming the 100 breast and 2fly as prep races for the 2IM. I think there’s about a snowballs chance in hell that he actually swims either of those at trials.

---

I really wonder what he eventual goals are? He can swim so many events, he has lots of choices. Like you said, the schedule will have to play a big part in it. But when you are this dominant, you are one of the few that can actually do a tiny bit of sandbagging in prelims, and that could be a big advantage on days with finals and prelims very close.

It looks like he can swim all frees up to 200, both fly's, 100 breast, and 200IM. So that is 7 individual events to choose from. He will certainly be on all the relays(is that allowed now with the mixed?) So that is 5 events? That is going to be mind boggling for his coach, and him of course...

Now some might discount his 100 breast and 200 fly, but we really dont know if he thinks he could win those two events. More so the 200 fly, just because of who in the world is competing, but that 50 flat yard untapered time, and this 1;01 shows he might just have a 58 low in him. The fly, who knows, but coming home faster than just about anyone ever has, shows promise for a tapered swim to be the best in the world..Just chances, his other events are known medal favorites, some of them gold..

Today was the first time in OWS this year. Over an hour in the Mighty Ohio River in Louisville, KY. Water temp was 67°F/19°C and the current in the main channel was 1.6mph/2.5kph. No wetsuit. Fun!

This is part of the IM Louisville swim course, but instead of swimming as far upriver and as far downriver, we just did two laps around Towhead Island. For reference, the current is never this fast during the IM race. Lots of diagonal swimming!

~4000m

Got some deep cuts on my hands thanks to a slide on gravel last week and with my A race coming up in two weeks, I'm downright panicking about my swimming, which was feeling better for the first time in a year. So two questions: how much does it help to be doing resistance bands in swimming motion while the hands heal? and 2) do I have to wait for the scabs to fall off before getting back in the pool?

---

808 > NYC > PDX > YVR
2024 Races: Taupo

Had my Aquathlon race this morning down in La Jolla, Southern California. No warmup and went right into the mile swim. The water was about 63 degrees, so I elected to not wear a wetsuit, but a skin - DeSoto Liftoil. I clocked a 23:29 for the 1739 yards (1:21 pace). I didn't start to feel good until 3/4 the way through - both from no warmup and yesterday's 5k+ swim. Oh well, here for the fun of it. My girlfriend, Heidi, passed me (with wetsuit) about half way through, though when I started feeling good, I was moving back up on her. Nevertheless, she climbed out of the water with a 20 second lead. It was a combined race - both have the same swim, but then 5k and 10k low-tide beach runs, repeating a 1 mile loop. She was doing the 10k.
My run sucks and I felt clunky for a mile and watched Heidi simply disappear into the distance. I finished in 27:13 for 3.16 miles (8:37 pace... ughhh!). I finished 7th OA and 1st in my age group. Heidi went on for three more 1-mile laps and finished 2nd OA and first woman. For that effort, she won a huge homebaked apple pie (ok, restaurant made, by a dessert chef, specifically for this race.)

---

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

We need a like button on the forum. Well done.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Busy day today doing yard work and repairs in the backyard, getting ready for summer. This afternoon I got down to the pool, thankfully able to squeeze that in.

800 SKPS warmup
3x(4x50)@:55 d1-4
Free Round 1 and 2, round 3 as 1 free, 2 breast/free, 3 back/breast, 4 fly/back

100 ez pull

Main set:
2x200 @3:00 (2:33, 2:34)
2x100 @1:30 (1:15, 15)
2x50 @ :45 (36, 35)

100 ez kick
2x100 IM @3:00 (working out a bit of a leg cramp between repeats). #1 ez (1:35) #2 fast (1:17)
100 ez kick/pull by 25 warm down

2500m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Did you make Michellie Jones hurt on the swim or did the 2006 Kona champ not show?

Haha! She was a no show. Bob Babbit was there, though. And, he got a pie, although smaller. I think just for being Bob... and all that he does for sports.
BTW: It’s Apple pie and its amazing!

---

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

Fridays, 3300 SCY:

300 easy
4x100 (100k, 50k/50s, 50s), with fins
6x100, increasing effort to approximately 1000 yd TT pace on last 2
4x100 pull, progressive effort
4x5x50, 3x85%-fast-easy
4x100 pull, progressive as above
8x25, 10 strokes all out, coast the rest of the way (this was a lot of fun!), rest as needed (did about 45 sec). On normal reps at 25 "fast" I start out close to 20 seconds, and fade to 22 (on Tuesday for instance). On this effort I coasted in to 20 once I got the "all-out" effort nailed (too much wasted energy the first couple of reps).


Sunday, 3750 SCY:
500 easy
4x350 pull, progressive
6x75 fast, 200 recovery at about 70%
200 CD

Averaging 7000-7500 yards on two workouts per week since early February. Want to try to get consistent at 11-12000 per week on 3 workouts, which I hope I can do for a while now.

day off yesterday

5 mi run, 1375 yd swim, 7.5 mi run today

500 w/u
7 x 100 on 1:30
175 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

300 easy
8x50 drill
1x1000, every 4th 50 hard
1x500, every 4th 25 hard
5x100 kick free/fly by 50's
3x200 pull, paddles+buoy, hard
100 easy

3400 scy
http://tpks.ws/PROPHZ6SL7F4O4SJHHQU3XYI2Y

---

-----

Just peeked at your training peaks link. Those are some fast times, especially for a workout!

He’s a fast dude!

Regular pool closed today for the holiday, so no tri-club practice scheduled. Went over to another pool for lane swim with a couple of girls heading to Nationals this week. only :45 available but fine for a taper workout.

800 SKPS warmup
3x(4x50 d 1-4) on :60 round 1 free, round 2 fly, round 3 free

Main set: 2x50 on 3:00 as fast as possible from a push. We timed each other so we had the whole lane to ourselves.

CJ went 29 high and 30 mid for her 2 repeats. I managed to avoid getting chicked, but barely. 29 low for the first one, then for round 2 I switched to fly (31.5).

100 easy, then sat in the hot tub for half an hour

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Psych sheets are up for the People's Republic of Canuckistan Nationals. en francais...

https://www.mastersswimmingcanada.ca/...s/2019/05/liste-des-épreuves-avec-les-nageurs-inscrits-17-mai.pdf

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

My concerns about the 1500 free -> 200 free time gap are somewhat alleviated. According to the predicted times I should have at least 2 hours as they are going to run a couple of heats of the women's 1500 after the men finish, plus a 30 min break, plus some relays.

I swam yesterday morning and it sucked, I felt like garbage and had no feel for the water. Hoping today's lunch swim goes better.

Welcome to taper.... one day you feel awesome, the next you feel like complete crap...

If I was there, I'd have about 40 minutes between the 200 free and 100 fly. Doable, but tough.

Make sure you take 2 tech suits. You don't want to be sitting around in one for 2 hours after the 1500.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

thanks --- for the 200's at the end, I'm using large blue Strokemakers paddles. It's almost like pulling on a lane line; they increase the surface area of my hand by 2-3x.

---

-----

I'm only using red paddles (Tyr catalyst 2 size M). I'm gonna stick with those over the summer then in the fall bump up to blues... I went to those after using the M Finis paddles. TYR's are quite a bit bigger, I think the bigger paddles are definitely helping my stroke.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Yeah well I'm doing the 100 Breast which is before the 100 Fly so I'll have less than 30 mins there but I kinda don't really care. :)

Definitely not sitting around in that thing for 2 hours!

Do you know if the heats will be seeded by time or by AG? Just trying to figure out if you and Mike M will be in the same heat. He's in your AG and around the same speed as me, you'll have some good races there.

edit, never mind, found it. They're going to be seeded open, slowest to fastest. You'll be in the second last heat, he'll be in the last one. Still, you should have a big time drop in the 200.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Pretty sure it's all seeded by time.

I'm looking through the heat sheets now and kicking myself for not swimming in the fall and not wanting to go... There are a few races I'd have a shot at winning my AG, at least based on the heat sheets. Arrgh.

then I age up next year and will have to race Streppel again, who'll probably crush me...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I've never used those, but they are the same shape. The equivalent size of mine would be the black XL version. I think the TYR's are maybe more flexible? Also is that a raised lip around the outside? I can see that being beneficial in a crowded pool, but otherwise I would take it off.

If I ever did any stroke other than free for pulling I might get a smaller pair. and of course, finger strap only for me.

---

-----

I think TYR has made a couple of versions of the Catalyst. There's no lip around mine, they're these ones... There is a bit of flex to them

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

It's been unseasonably cold here the last couple days; did a group ride last night and it was a bone chiller. Its still gray, cold, and windy today which ; didn't really want to go to the pool. Negotiated myself down to "just a warmup and a short sprint set, then if I'm still not feeling it, I'll leave." Ended up being a good workout. I kept my fins on after my warmup kick for some UDK 25's, then decided to do a few 25's fly with the fins, something I rarely do. Whoa, banged out some easy low 15 second reps. Took the fins off, and did a couple rounds of 4x25 fly on :45. Easy low :16's on the first set. Went a little harder on the second round, saw sub-:15 'son the last 2. First time I've been that fast for a 25 fly in a couple years. (Spent much of last year working on fly endurance over fly speed). Short recovery swim, then into 3 rounds of 4x25 free at 100 race effort, first 2 rounds on :45 and the last on 1:00. Strokes feeling good, times were really solid and steady. As I often do to finish a set like this, I took an extra 60 seconds rest before the final rep, and went no-breath, 50 free race effort. Touched at :12.81; first time under :13 in a year! After another short recovery swim, I did a set of 5x100 pull on 2:00 for best average, and held 1:08's all the way. Then a short cool down, 2400 yards total.

I don't have nearly the endurance I had this time last year, but after 13 weeks of 3x~2200yards, at least my stroke and 15 second power are back on point. For triathlon purposes, I should be able to get my 1-1.2 mile endurance pace to within 3% of my swim-only peak with 8 or 10 weeks of focused training focused on that.

---

"They're made of latex, not nitroglycerin"

Hey I resemble that comment (about being in the same age group as Streppel and him crushing me, then again, everyone crushes me). I'll be aging up to 55 next year, which just means getting crushed by the next guy,

Friday I have 1500 free, 100 fly, 200IM
Saturday 25 free, 200 breast
Sunday 400IM, 200 fly, 800 free

I am doing 7 of 8 relays (two 100 flys, one 50 fly, the rest free) . My key events are 1500 free on Day one and 400IM on day 3. The rest its about gathering experience. Based on the psych sheets I actually have a chance to medal in the 400IM and 800 free as no one seems to want to do them on day 3.

Thursday I'll start the fur shave down process. I mumbled something under my breath about this to my wife before leaving home this morning for work in Montreal. Not sure if she caught on to the silliness, but she may laugh at me when I get home.

Thursday morning, I'll have a swim at the Olympic pool before work. As suggested by you guys...easy stuff, lots of rest, a few sprints. Tomorrow on the hotel spin bike and stretch.

Rumour is that nationals are going to be in Toronto next year. See you there, hopefully??

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Feel kind of beat up from today's swim. Longest pool session in awhile for 2500m SCM. Guessing it had something to do with some paddle work using the FINIS ISO Paddles and then gunning the intervals that followed.

4x50 (1:03, 1:06, 1:02, 1:07) last two with paddles, 15 sec rest
4x100 (2:18, 2:13, 1:53, 1:58) first two with paddles, 25 sec rest
4x200 (4:30, 4:34, 4:18, 4:26) first two with paddles, 30 sec rest
2x400 (9:34, 10:02) 1 min rest
2x100 (2:29, 2:33) 30 sec rest
2x50 (1:17, 1:17) 20 sec rest

---

Washed up footy player turned Triathlete.

Swam long course today at the outdoor pool here in Montreal (Parc Jean Drapeau). What a treat.
It is taper week for me as I have a half marathon on Sunday, but couldn't pass up the opportunity to swim at such a great pool.
Endurance focus with back stroke technical prep set.

WU: 200 swim/200 kick/200IM

Prep:
8x50 pull @ 1:10
4x100 back drill/swim @ 2:10
8x50 descending 1-4, holding 5-8 @ 55

MS:
8x100 @ 1:50 (just make it)

CD: 3x100 pull/kick/swim

Total: 2900SCM

There was another ~800m back to the MS that I skipped out on, taper week has it's benefits!!!

Even Olympic swimmers need someone to help them shave.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday 10k run w/ 2 mi @ 8:34 and 1.5 mi @ 8:27
today 3.2 mi easy run, 2100 scm swim

yup, you read that right - travel for work and was in a meter pool. Fun little change and a little more tiring and a little more painful ;-)

400 w/u kick the last 50
4 x 100 on 1:40
6 x [100 fast + 50 kick] 1:23-1:24
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

Tonight:

600 skps
2x50 kick
8x50 (d1-3 twice, then 7&8 fastish) @:55
4x50 dr/swim

Main set
10x100 @1:30 descend in groups of 2 (1:22s down to 1:14 and 1:12 on the last 2)
1:00 rest
10x50@:45 (4fast, 1 ez). These hurt. It got kinda ugly

200 ez warmdown

3100m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

5.5 mi run w/ 5k progressive 8:20-8:06/mi
1125 yd swim

swim was pretty random, did a total of 200 stroke

---

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

To the thread in general.... I'm thinking of getting one of these for Pride Week, it's at the end of July here. It might put me right over the edge into the "denizen" category though....

https://www.speedousa.com/...-brief-style-7300265

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I think you have to. Some denim ones would be a good idea too.

Did a final short swim this afternoon. ~1000m with some fast 50s. Felt good I guess.

Oooohh, denim! That's a great idea. Or black leather....

Have fun this weekend, and good luck!!!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Hey is the pool in Parc Jean Drapeau heated at this time of year and how many weeks is it open for. I'm in Montreal and swam at the Olympic pool this morning before work. Tomorrow off to nationals.

I will certainly go if it is in Toronto. One more year to get to learn this sport.

I am all de-furred now. Just got that done. Tomorrow starts with 1500 free.

It’s almost Summer! The ocean hasn’t been notified, though. Temperature was rising. Not much, reaching a high of 63. But, recent storms have sucked any heat it had.
We didn’t swim Monday because of wind and rain. Tuesday shocked us with 55° water. I wore my SwimRun suit, but experienced numb fingers and feet, along with an ice cream headache. Others were still just skin only. It was so bad, nobody wanted to go back in Wednesday. We reconvened this morning at Shaw’s Cove. I was smart enough to bring my full wetsuit. The others, hoping for a bit warmer temp, swam skin. It wasn’t! It dropped even more! Patty’s watch reported 53.6°. Even in my wetsuit, that was tough. The others had some mad shivers after we finished, but I was ok. 2125 yards on Tuesday, Wednesday had me running 7.3 miles on trails followed by a 22 mile ride in the Orange County Triathlon course. And today, the bitter cold swim clocked in at 2461 yards and followed this afternoon with a run on the OC Tri course. I’m not racing the Tri. Just supporting the GF racing the duathlon.

---

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

Yup. The air was chilly, but water temp was about 23ºC when I swam there on Wednesday. More info can be found here: http://www.parcjeandrapeau.com/...al/#schedule_section
I'm not 100% sure if the long course pool is open to the public at all times, might be best to call and check with them. Alternatively, you can always drop in with my Masters group (McGill MUMS). Next practices are tonight @ 18:30 and Monday 06:30. I'll be there Monday. Both will be an endurance IM focus. If Jess is the coach, she's not great but you can usually do your own thing.

This morning was butterfly technical. Lots of drills, kicking, one arm, and work with fins. One of the more brutal parts of the main set was 4x200 basic fly (kick/right arm/left arm/swim by 50m). 3050SCM in total.

Good luck to all at Nats this weekend! This past year has been a huge run focus for me, but hope to join you all next year.

Link to "live" results page - should be updated after completion of each event.

https://live.swimrankings.net/24789/index_us.html

Cheer on the ST virtual team, today's events, Zenmaster28 is up for the 1500, 100br and 200 free today, and Dev Paul in the 100 fly and 200IM

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I probably felt fatigued from the day before because I gave blood. Honestly no idea how the guys on T26 say 50%, 80%, and 100%. I think I've my moderate and my 100% down, or at least that's about how it feels. 1800 SCM. Meant to get 2500. But decided to bang it.

6x50 (1:01, 1:05, Paddles-1:06, 1:15, All out- 0:52, 0:59) 15 Sec Rest
5x100 (2:21, 2:24, 2:25, 2:23, 2:13), first two iso paddles, 25 Sec Rest
5x200 ( 4:52, 4:57, 5:06, 5:05, 5:00), first two iso paddles, 45 sec rest.

I think those two 50m sprints just wrecked the rest of my set, honestly, in addition to the whole blood donation.

---

Washed up footy player turned Triathlete.

1500 done in 18:18. Never in my wildest dreams would I have predicted that time!

Holy shit!!! That’s awesome!!! I see mike was right behind you in 18:22. Those are some great swims.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I had no idea what was going on with the others. I could see one guy a couple of lanes over that lapped me right at the end but couldn't tell past that who was where.

My last 100 was my fastest - I might have waited too long to pick it up...

Congrats I am set up by the window behind the techno sport team. Indian guy wearing a parka


Congrats on your race. I had a 29 second Pb in the 1500m 23:34, so blew away my time goal. I guess the shave down works.

Looking at splits now. You were behind mike at the 1400, but you brought it home in a 1:09! All that work is paying off.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

You had a nice finishing kick there too. Great job! I’m always a little bit envious of guys who can do that..

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Congrats Dev, that's awesome! I'll come try to find you when back down on the deck. Up in the stands across from you with my wife.

My club won the 45-49 and 55-59 men’s 1500. Not too shabby!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Nice work!

Ian looked great. Just started out steady at the back and then started picking people off.

I just spotted my old coach (Andrew Cole) from UNB.

1500 done in 18:18. Never in my wildest dreams would I have predicted that time! //

Way to go there, isn't that crushing the record you were looking at?? And don't fret about maybe pacing too conservative in the beginning, you likely got back most, if not all of that time in your last 100 or so to the finish. Remember it is a very fine line to blowing up and losing gobs of time limping in, as opposed to pacing really well and coming home fast..


Must be that team you swim for, what's it called, ST fishes???? (:-


I'm almost ashamed to even post up my lame workout here, but I'm down in lane #3 now, so not too bad;


Hot tub warm up:


3x(100s@1;50-100 breast@1;50/100IM kick@2;10/100IM@1;50/100IM kick@2;10). (swims-1;20/19/17/breast-1;33/32/29/kicks-1;52 to 1;49/IM's-1;23/22/18)
3x150p@2;10(1;54/53/50)
12x50-6 dolphin@1;10(58/58/57/57/56/54) 6 buoy@;50(40 to 38's)
2550SCY


Pretty happy with the IM's, they were just strong and not real sprinting, and in my bumpy no lane club pool

Wow! That’s an amazing time. Congrats. I’m thinking of swimming the 1500 out here in the US Summer National Championships. It’s been a long time and I’m rarely in the pool. I think my best time for LCM is 20:02 and a 19:35 for SCM. That was years ago, so... well, whatever. Would be fun.

---

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

Yup, 20s faster than I needed to break the record.

Sadly the 200 later on was a train wreck of 2:10. Swam it like an idiot and went way too hard the first 50 and then the 1500 caught up with me for the last 100. As my wife put it "you were way ahead... and then you weren't" lol.

100 breast was decent at 1:13.8. That's about what the high school me could do at 17 so I can't complain there.

No splits for the 200 and 100s today in the results page. I think the results are also on the splashme app, does that have more info? If it does, I’ll shell out the $3 to get it.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

The 200 was gonna be a tough swim no matter how you paced it, coming off the 1500. I’m impressed that you just didn’t curl up into the fetal position

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

By my count, that’s 3 PB’s for you today, right? Just going by entry times, at least. Very nice!!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I didn't pay the 3 bucks for the app because all the reviews said it didn't work on android.

3 PBs yesterday and 3 more today (assuming I don't DQ) since I've never done any of them at a masters meet. :)

Arms feel rubbery this morning, I'm going to need a good long warmup I think.

I paid the $3. At least I can see splits now, since they took the splits off the PDF results. I’m trying to figure out how to track athletes in the app now. At least I can search, but I’m trying to follow so many people that it’s a pain.

The app is awful. There’s no way to follow athletes, I can’t save the meet to a favourite screen, I can’t just click on a club to see all the athletes...

I wish organizers would just stick with MeetMobile.

I had a look at your 200 free, and the splits weren’t that bad. It was a take it out and hang on strategy (or maybe not the strategy, but the execution) and your splits were pretty similar to my own at provincials, when we were both out in 1:01 miss. You nipped me by a hair in the season rankings


Good luck today.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

That's serious!!! Kudos.

You talked me into paying for it. You're right, it is awful but it's better than the results they are posting.

Dude that won the 100 breast in 40-44 missed the 50 breast national record (his own) by 0.1s with his opening 50. 😲

Sadly the 200 later on was a train wreck of 2:10. Swam it like an idiot and went way too hard the first 50 //

Ya, that was that fine line I was talking about, crossing it can make a 100 seem like forever..But of course we all talked about that double here, it was never going to be easy, and after you had that record setting swim just before, it didnt have much chance, even if you paced it a little differently. Breast was very good(amazing what switching strokes can do for you after being blasted in another one), what's the conversion to yards for that swim? Hopefully you can loosen up good today and have some good swims..

A1:13.8 converts to about a 1:05.8 in SCY

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

nice job! That 18 min mile is awesome.

---

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

Friday: 9.3 mi run easy
Saturday: 8 mi run w/ 5k progressive 6.9-7.1 mph, 1225 yd swim

something like:
500 swim
50 kick
150 swim
50 kick
250 swim
50 kick
150 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

Almost 5800 this morning in 1:21. Water is still a chilly 55°. Wetsuit keeps the body comfy, but oh my appendages and face! Heidi, being like 98% fat free, was having difficulty at the end. I swam back to her to make sure she got to shore safely, but she made the whole swim. Alistair, on the other hand, relished the cold water and turned on beast mode for the return swim, pulling several minutes ahead.

---

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

Great to be at a high caliber meet and watching many great athletes.

I think I am at one real PB in 1500 free. 200IM was a three second PB but I was hoping to be at least 5 seconds faster but may have overcooked the 50 free in a relay 5 min before. This morning 25 free as 25 fly I beat my 18 second predicted time (17.7 from what I saw one board). 200 breast beat my time from last meet by 3 seconds. I am not sure if I was physically or mentally holding back a bit as I have two 100 flies in relays this afternoon and our 280 year old team can medal if I hold my own and don't totally die so trying to save some juice for the old guy team!!!

Thats a solid swim there Steve, didnt realize the ocean had dropped again. Last time I was in about a month ago, it was 65 of so, easy to skin it..

Today I was beat down from yesterday, still feels like the last bugs are hanging on. So super easy low HR swim for me, straight through:

3x200s@3;20(3;00/2;56/2;52)
4x100 breast@2;00(1;39/36/35/34)
4x200p@2;50(2;38's)
5x100IM kixk@2;00(1;55 to 1;51)
4x50buoy@;50(40's)
2500SCY

A 3 second PB is every bit as real as a 29 second one. If you beat your previous actuals, that’s a real pb. Doesn’t matter if you hit what you expected, it’s the fastest you’ve ever actually done for that event. Take full credit, you earned that.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Day 2 done. 400 free was a 4:36, just missed the prov record of 4:35 and u definitely could have pushed the middle 200 a bit to have gotten it. Still really happy with the time though.

200 breast was 2:45 and hurt like hell. 200 back 2:40 and I'm pretty sure I negative split it having no clue what i was doing.

Congrats on all this solid racing. See you tomorrow for 400IM

Today was opening day at the world-famous Lakeside Swim Club in Louisville, KY. For those who don’t know, this is a pool that started out as a limestone quarry, and over the years, it has been sealed with concrete and cement to make it a chlorinated outdoor pool with a 10-lane 50m section and a huge area for play and floating on rafts.

77° water

400 swim
1200 snorkel
10 x 100 @ 1:35, 2 pace, 2 smooth (1:18-19 on fast, 1:23-4 on smooth)
400 as 50 kick, 50 back, 100 free
8 x 50 @ :55, 3 fast, 1 kick (:36-7 on fast)
400 smooth
400 as 50 back, 50 breast, 100 free

4200m long course

Tomorrow the plan is a 5+ mile swim in the Ohio River northeast of Louisville.

Am I correct in thinking that you had a 38 second improvement in your 400IM? That’s what you beat your entry time by. Wow!!!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

He said he beat his goal time by 5s and seemed happy when I was talking to him.

I personally came to the conclusion that the 400 IM is a horrible torturous abomination.

Day 3 started off well. Got an 11 second PB taking 400IM down to 6:55....better than double my 200IM time but I was totally gassed as end of day on Friday at 9:30 pm.

I have two 100 free relays left then the 200 fly and 800 free.

Edit

Did a 100 free PB by 2 seconds in one of the relays to help team squeak in for a bronze in the 200 year old category. Then 5 min later was next relay and kind of was toast. 9 min later was my 200 fly. I was pretty gassed at 75m so dialed back and was able to finish off with a 3:29....so beat my goal time by 1 second. 45 min later was 800 free. My PB was in the 1500m at 12:33. Opened first half relaxed at 6:10 and beat my 400 free open time. Then poured on any remaining juice for a 6:03 second half (also a 400 free PB).

I Pb'd in 7 of my solo events other than the 100 fly but I may have broken that PB in my 400IM first 100. 16 events in 3 days. I am learning how to pace out the multi day event and know when to blow matches and not and eat and rest and warmup around so many starts. This is a completely different world from triathlon.

~8.8km in the Mighty Ohio River, northeast f Louisville, KY, USA. 71-73°, .5mph/.8kph current. Up one side, crossed the channel, downstream along Twelve Mile Island, crossed the channel again, and back to the start dock.

I’m ready for lunch.

I don't know how you do it Dev, 7 events over 3 days and I'm completely gassed! Congrats on all your PBs, those are some great improvements!

That’s all those meters he’s been putting in. Recovery between events is one of the Things that volume really helps.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Keep in mind at the intensity that you guys are able to swim it's a lot more force that your muscles are putting out so you get more sore. Once I move up to higher levels the same would apply. But yes, like in any multi day event for sure volume helps. When I ran my epicman pre Ironman training camps you would see the high volume athletes shine by day 3.

I guess that makes sense. I certainly can't claim to have put in a lot of volume prior to this!

For some reaon Swim Canada would not pull my entry time from neither MSO Ontario Championships (7:14) or Swim Ontario Championships (7:06). But neverthreless 6:55 is faster than 7:06.

But the race I was the most surprised by was my 800 free. I split 6:10 and 6:03 for the first and second halves, both of which are a 400 free PB. One of the team members was helping me on Satuday end of day with my streamline off the wall in the diving tank after the day's swimming during cooldowns and i applied that to both 400IM and 800 free and I think that was 6-8 seconds per 400m right there (or close).

Also after Monday I had no outdoor running and Tuesday was a soft treadmill run....and no weights. I do think ramping up on the weights in between Swim Ontario Provincials and Nationals helped me on the recovery between events. As you guys know I don't do much fast twitch, so at least some of that was activated for 3 weeks before so it was not a total shock on race day....even adding more sprinting type work per your suggestions made a big delta.

I have to get running and biking now....I miscalculated, my sprint tri is this weekend in 6 days.

You guys had an awesome weekend. Next year I'll definitely be there.

The city was giving away free mulch on Saturday, so I went up and bagged a vanload of the stuff for ourselves and some friends, about 16 bags in total, then spread it on Sunday morning. Got in the water yesterday afternoon and I was soooo stiff, any chance of doing quality swims just went away.

Long warmup (800 skps, another couple hundred kicking and drills.

4 x 100 IM on 2:00, d1-4 down to about a 90% effort (1:19)

200 easy pull / kick

4 x 100 free on 1:45 d1-4 to 90% (1:09)

Some more general faffing around.

Wasn't really tracking my total, I'm gonna guess I wound up doing about 3000m.


The good news is that I was able to do breaststroke kick without (much) pain. Knee is slowly getting better.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

SCY (but outside - - the bubble came off the pool Wednesday!)

1500 FR (20:45)
400IM kick
10x 100 pull on 1:30 (1:12-1:15)
6x50 on 60 (36’s)
8x25 IM order stroke on 40 (16 -21)
100 easy.

Big congrats to the thread posters who rocked the Canadian Nationals. Awesome times and ambitious programs . I’m going to have to do some of your work outs, given the results.

One mile OWS race in 3 weeks, so will be working endurance with some speed work thrown in. Local lakes still too cold to train in (~60F) but maybe a few swims a few days before.

yesterday 18.3 mi bike + 5 mi run
today 38.6 mi bike + 1000 yd swim

first outdoor swim of the season!
400
50 kick
2 x [200 swim + 50 kick]
50 back/breast 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

This morning’s swim started in Woods Cove. At first, nobody wanted to swim there as the entry/exit beach is a little steep and narrow between some very abrasive rocks. And, while the waves were good sized, not huge, they were frequent – boom, boom, boom! One after another. Howard and I went down for further inspection and declared it safe... sorta.
Roni made the mistake of checking the water temp with her infrared thermometer gun. More hesitant swimmers after she announced its reading.
Most did about 1200 before calling it quits. Heidi and I pushed further and did close to 2400.

---

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

Today’s practice reminded me why I’m not a distance swimmer.

Warm up
3x 200 (150s, 50k)
6 x 75 (25scull,50pull)

MS
2x (
800 neg split 10:35 (5:25,5:10) 10:50 (5:30,5:20)
100 ez
)

250 ez

3100m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Man that's cold Steve, what the hell Is happening? I swam at Santa clarita today with dan, was kind of surprised they were open on the holiday. And I wish I could have given you about 6 of their degrees, it had to be 83/84. I'm getting fond of this set of 100's I started doing, free/breast/kick/IM/kick, so went with two rounds today before doing a 1500 with dan..

2x(100s@1;50/100 breast@1;50/200IM kick@2;20/100IM@1;50/100 kick@2;10) (swims-1;22/1;16/brest-1;35/32/kicks-1;52 to 1;47/IM's 1;22/1;17)

1000 as 25 breast/75 free(14;35) straight into 500 kick, breast/flutter(9;06)
2700SCY hot and draining!!

Tuesday:
2 mi run
825 yd swim
3.75 mi run w/ 5k @ 8:41/mi

swim was
2 x 100 on 1:35
3 x 100 on 1:30
50 kick
100 fast 1:14
25 kick
25 easy
100 fast 1:14
25 back c/d

---

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

Saturday's workout:

400 easy (1:53)
200 pull at 70% (1:51)
8x50 with snorkel and ankle straps, no buoy (56 sec average)
12x150, easy, medium, hard x4 (1:52, 1:45, 1:37 average pace)
100 easy
Total of 2900 SCY

Monday's workout:

500 easy (1:51)
300 50 kick, 50 swim with fins
6x50 kick, 25 swim progressive with fins
600 pull at 75% (1:46 pace)
3x(300+4x75 progressive) (1:45 avg pace for the 300s, 1:47, 1:40, 1:37, 1:33 pace for the 75s)
3x100 easy+4x25 fast (right over 20s per 25 on average)
200 easy
Total of 4450 SCY

Decided to type out my average paces to document them. If anything I might be swimming my easy warmup in the beginning too fast...

Been swimming, not posting. A set I've done a few times lately gets 2000 scy in a quick 33 minutes

Free, 50s are descending:

8x50 on :50
400 on 6:00
6x50 on :50
300 on 4:30
4x50 on :50
200 on 3:00
2x50 on :50
100 on 1:30 .. doesn't matter obviously

Standard WU and CD puts me around 3100 scy

So you were right about needing to tone down the intensity in warmer pools...but I'm still destroyed. Dropped my BIL at the airport so I went to a different pool. They still haven't turned their heater down, was like 82 I think. So I took longer breaks and didn't gun it.

6x50 (1:04, 1:10, 1:03, 1:04, 1:04, 1:03) Middle two with ISO paddles. 15 Sec rest
6x100 (2:12, 2:16, 2:19, 2:14, 2:11, 2:13) First three with ISO Paddles, 30 Sec rest
6x200 (4:45, 4:52, 6:10, 4:50, 4:49, 5:02) First three with ISO Paddles, the third one was actually 250m because I can't count. 45 Sec rest
1x100 (2:29)
2x50 (1:14, 1:14) 15 Sec rest

---

Washed up footy player turned Triathlete.

I finished a meeting at the lawyer office and started driving back to my office and realized if I did a detour via the pool I would be able to cramp in a 25 min swim.

By the time I was on the pool deck I had 22.5 minutes left to end of swim.....so workout was 200m warmup, 10 breaths rest, 3x200IM, 8 breaths rest, 1x400IM. Got done with 9 seconds left before end of swim. It was better than nothing. Trying to work on some breast stroke pull that I got tips on from other swimmers at nationals and on getting my butt out of the water during butterfly.

Great workout, for 22.5 minutes of available pool time before I got kicked out. Better than zero. I know, I know, not enough rest, but I only had 22 minutes to cram is all in.

500 wU
100 kick
5x (200 ez holding 2:30 on 3 mins. , 100 fast on 1:30)
5x100 pull on 1:15
100 kick
300 wd

Total 3000 scy

Steve and Monty, I am thinking of signing up for the cross Lac Tremblant 12km swim in early Aug, and possibly the King Wolf 11km swim from Kingston On across part of lake Ontario to Wolf Island 2nd week of June.

I figure I can just keep up my pool swim routine (distance oriented anyway) and add in a few outdoor swims of 1.5 hrs to get used to wetsuit once the water gets warm enough for me mid June.

Longest outdoor swim I have ever done is 8km double lake crossing in a local lake. I had only one bottle of gatorade after the first lake crossing then was solo for the second half and kind of bonked at 7 km (having said that, I swam 4km in the pool the evening before and was in the lake at 6am the next morning). What mental games do you play to break up that long swim. These are not big fields and I'll be solo shortly after starting.

Dev

Sounds cool Dev.

2400 scm this morning. 8 x 300 as:
1. easy
2. pull
3. 200 long and strong, 100 T pace
4. 2 x (100 T pace, 50 fast)
5. 3 x 100 descend
6. 4 x 75, odd pull, even kick
7. 6 x 50 fast
8. ez

6.7 mi run easy 62:06
2275 yd swim

22 x 100 on 1:35
75 c/d middle 25 backstroke

---

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

Well first thing is to try and find some feet, but sounds like that might be problematic with the field size, but you just never know. And as long as you are not last, a chance someone that went out slower will come by, so be on the lookout for that. It usually happens wide of you too, so keep your head in the game, looking around, sighting, and just seeing where folks are at.

You didnt say whether or not you have a personal paddler, that changes the entire dynamic of a long swim. If not, I would just put about 3 or 4 gels under my suit where I could get to them easily. Make sure you are well hydrated before too. If they have an aid station, take advantage, unless you are riding on some good feet at the time. I would plan to go the entire way on a few gels that are quickly downed if I had some good feet. Otherwise just fuel up when you can and have a fun solo day out there. Find a rhythm that you can hold, and dont worry about how fast you are going until you smell the barn..

Nice little practice today, nothing too tough.

800 skps warmup (no paddles)
12x25 (4 drill, 4 non-free, 4free)
4x50 kick no fins on 60 d1-4 (52 down to 40)
4x50 pull w/ paddles d1-4 on 55 (to 33)
100 ez

Main set
5x200 steady - odds free on 3:15, evens IM on 3:30 (2:42, 3:04, 2:38, 2:58, 2:33)

200 easy warmdown

2800m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I will try the main set on 4 minutes.

Today I was doing 5x400m odds where 200IM + 50 m free+50 fly + 100 free. Evens were 400IM. I was doing them on 20 seconds rest vs a fixed departure time.

Dev

Still struggling with my health, trying to punch out of the corner, got my first 3k in today:

500s@7;45(7;14)
10x200, odds swim@3;10/evens IM kick@2;20(2;52/2;48/2;47/2;35p/2;31p--kicks-3;55/49/48/46/44)
300-25 breast/75free@5;00(4;26)
4x50 dolphin@1;10(59's)
3000SCY

Today I'm setting goals for the summer leading into fall. 2016 was my last "serious" season, swimming took a back seat in '17 and '18 due to family, but I want the rest of '19 and '20 to get back to where I was and maybe beyond.



outcomes i'd like:

1) healthy knee so I can swim IM's
2) sub 1:00 for 100 fly (masters PB is 1:00.8 from 2016)
3) sub 2:00 for 200 free (masters PB is 2:04.16 from 2016)

how to get there?
1) weights. no running because of knee, but maybe a bit of cycling.
2) continue to drop weight, to a reasonable level. As of this morning I'm at 192, down 20lbs since Jan. Not sure what weight I'm going to wind up at, 180-ish, maybe? better quality food, less junk snacks.
3) I rewatched my 100 fly from provincials, and I was definitely falling apart on the last 25. (about a 5 sec differential between 1st and 2nd 50). Need to do more 200 fly oriented work to be able to hold the back half form and power better.
4) same for the back half of the 200 free. No video from provincials, but I know my splits were 1:01 mid, 1:08 high for a 2:10.25 . That differential is too much. (obviously I need more front end speed too, but definitely need to build the back end endurance).
5) over the summer Swim 3x per week - 10k per week (3000, 3000, 4000) One of those might be open water, weather permitting. There's a measured OW course about 3 minutes bike ride from my house.
6) Weights 2x per week. - this weekend I'm setting up a chin bar in the backyard for when I can't get to the gym.

Goals are probably stupid and unachievable, but I'm putting them here anyway.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

congrats on your weightloss since January.

I'll play. sub-6 500 and sub-20 mile.

---

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

6.2 mile run
2125 yd swim

500 w/u
5 x 100 on 1:35
7 x [50 kick + 100 desc to fast] 1:17, 1:16, 1:15, 1:14, 1:15, 1:16, 1:16
75 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'll play. sub-6 500 and sub-20 mile.


Thats the same pace just about for both swims, dont you want to go faster in the 500 than the 1650?? (average pace wise)

Awesome Jason,

Good luck in your quest and brave enough to throw goals out here with this crowd!
haha

Im just getting back to it. Nanny caught a cold. Thought it was allergies. Gave it to my 1 yr old twins (sadly for their bday) but of course I got it and combined with allergy season in the northeast kicking off... I was out for 2 weeks. Did nothing... mostly bc I could NOT do anything. Upper resp and sinus infx--- it was the worst one ive ever had.

Back at now though and thrilled to be.
Took an easy first week back with some run-walks and some easy swims...

Then monday was a barn burner at 5500+ yards (finally outside tho!) and then a solid 4800 yard with a few of the young college swimmers who are back for the summer.
Main set on wednesday was 4 rounds of 4 x 125s all yards -- each round the intervals were 140 and/or 150. I held 121-124s the entire set. Usually the last of each set was the slow one.

College kids were super strong on the first set of the practice... but man is it fun to watch that youthful exuberance wear off when the yardage gets above 3500. HAHA... I love it tho, these kids are fast and really pushed the pace early. Had a few 100s that were on 120 but we were holding 102s and 103s for a lot of them.

More to come.

daved

---

http://www.theundergroundcoach.com

I'm already regretting it. Ah well, what's done is done. Nothing to do now but try my damnedest to make those happen...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I have very modest short term goals for now. Just want to keep progressing and try to stay consistent to see long term gains. Next goals are to break 1:20 for 100 yards and 17 for 1000 yards TTs (did 1:22 and 17:05 in March. I should probably have somebody look at my swimming to see what I'm doing wrong as well.

Yesterday's workout:

500 easy
4x100 easy-ish with 2-3 times sighting per length and deckups between each 100
500 pull with snorkel and buoy at 70%
5x 300 AT Oly/HIM race pace, first 75 fast (take out speed) + 200 recovery

300 easy pull

4200 scy

Sub 2:00 for the 200 and you are looking at a National record are you not?