4.6 mi run
1725 yd swim

2 x [500 swim + 50 kick] 7:29, 7:10
6 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

1575m swim

400 swim/kick/swim/pull
3x( 100 25 scull/50 drill/25 swim @ 2:15, 2x50 odds: 20m sprint, evens: descend 1-3 @ 1:15 )

5x75 from a dive, at 50 pace @ 5 minutes

200 easy swim down

---

Disclaimer: Not a triathlete anymore, just a fish

Yard sale this morning, followed be an afternoon of yard work and garage organization. By the time I jumped in the pool at 5:30 I was completely exhausted.

1000 skps warmup

Main set (all on :30 per 25 send off)

25 fly
50 fly/back
75 fly back br
100 IM
25 back
50 back/breast
75 back breast free
100 back breast free fly
25 breast
50 breast free
75 breast free fly
100 breast free fly back
25 free
50 free fly
75 free fly back
100 free fly back breast


100 easy kick

4 x (
3x50 d 1-3
25 easy
)
Starting on 60 and descending off times by 5 secs each round. Goal to hold the same splits throughout (I.e 40, 37, 35)

200 easy

3000m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Tomorrow I have a sprint tri (first tri in a bunch of years). It is a pool tri, so its going to start with 1000m IM (800IM + 200 IM)...to goal for the 800m IM split is sub 15 min. It may be pouring rain and cold and I don't want to take any risks in my first tri back. I may skip the bike and jog the full run course. There are other races to do this summer, so it may just be a 1000m IM day plus a jog!

Hey Tom, welcome to the virtual pool here. I just had one question about this in your set;

5x75 from a dive, at 50 pace @ 5 minutes

How does one do 75's at 50 pace? Tell me your secret and I'm going to do 1000's at 100 pace!!!! (-;

Reading your guys swim workouts makes my head spin! How do you keep track of all the sets? When ever I’m in the pool I look at clock and just go for allotted time ; 30 min, 45 min etc Smoke weed in the parking lot , focus on technique and breathing.

Swimming in the lake I just know one lap equal 800. So basically two laps is mile = 28-32 min avg.

Today I swam 1 mile in lake in 30

Ran 9 miles in 1:35 with 1500 ft climb and then Zwift easy for 30 min.

Cheers for the welcome!

It's really just a 50m dive all out, then trying to hold on for the last 25m. Times were clocked at 50m.

Good luck with attempting that for 1k, I wish it were that simple...

---

Disclaimer: Not a triathlete anymore, just a fish

Been doing it a long time, so lots of practice
Use the pace clock to help count.
And set it up in repeating patterns

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

1000 SKIPS
4x50 kick as odds: 2x10m sprints, evens: build through 50 @ 1:20

6x100 @ 3:00 as 1: sub-surface sprint every wall, rest easy, 2: max kick, 3: 1st and last 25 sprint, rest easy

6x75 @ 2:15 as above

100 easy

6x50 @ 1:30 as above, only 1st 25 on 3

6x25 @ 45 as with 50s

200 easy




All efforts were done on fly, easy was done freestyle. Didn't feel that amazing during it, been a pretty heavy week for me!

---

Disclaimer: Not a triathlete anymore, just a fish

4500 SCY

450 ez
8 x 50 25 kick 25 swim fins on 1:00
8 x 50 25 k 25 swim fins on :50
300 75%
8 x 75 descend 1-4 5-8 on :20. RI
300 75%
8 x 50 descend 1-4 5-8 on :15 RI
300 75%
8 x 25 descend 1-4 5-8 on :35
600 pull gear one chamber
550 ez

It's really just a 50m dive all out, then trying to hold on for the last 25m. Times were clocked at 50m. //

Ok, that makes sense. When I get close to a race, I will do 200's, swimming a 100 very fast, and then hanging on for the next one. Then the same for 400's with 200 all out, just to simulate that horrible feeling at the start of races. Kind of an active recovery with the recovery being very hard. You know, the hard you feel trying to stay on that groups feet after you blew a big wad in those first minutes of Malay after the gun goes off..


You seem to do a lot of real swimmer type stuff, not the grinding sets of a distance triathlete guy. You will have to post up a couple of times so we can figure out which lane you are in here, and of course how old you are for context. Well you dont have to, but it makes if more fun for us in the slower lanes here... (-;

I know what you mean with those sorts of sets, they're my least favourite types. I did a lot of them when I did triathlon, which I did for a while but then decided that I didn't enjoy the running enough so I went back to my old love of swimming.

I'm looking forward to you trying to guess, I'd be interested to see how close you all get to my actual age and ability. Of course, I could just tell you but where would the fun be in that?

---

Disclaimer: Not a triathlete anymore, just a fish

I'm looking forward to you trying to guess, I'd be interested to see how close you all get to my actual age and ability.//

Ha, this should be fun. But the only real clue in your workouts is the one I already pointed out, you were/are a real swimmer, training for pool swimming races. You intervals are long rest, so we cannot even guess what times you are doing. Looks like you are swimming meters, SCM it appears, so could be another country like our Canadian friends who swim that format most of the year. Or no, I used to swim SCM all year in Carlsbad CA, just how the pool was set up most of the time..


You will have to sprinkle in some clues here and there, used to do triathlons suggests you are probably at least 30, so I will go with that for the low end.

Did 2100 yards in the pool today
Warmup
50
100
150
Then I decided I wanted to try and swim a mile without stopping.
1800 yard. Felt really good, didn't get too tired and was pretty proud that I made it. My longest all at one time was 1000 yards

Did my first distance day in a long time, thinking my body is finally coming around. And I absolutely am feeling my pinchy little weight workouts having an affect, can't wait until I can break some plates like you do Jason.

Hot tub warm up
7x500-3p@7;00(6;50/6;38/6;30) 50breast/50free@8;00(7;29)2p@7;00(6;27/6;33)1kick-flutter/breast@9;30(9;19)
5x100buoy@1;30(1;24/25's)
4000SCY in under an hour!!!

My pool spirit tri went well. My friend said my 800IM spit was 14:49. Waiting for overall splits. I paid for only biking outdoors around 8 times....my glutes were on fire being in the aero for 32km on a flat course with no breaks...or maybe paid for a 1000IM warmup lol. Also raced with no race gear and it was raining hard so I had a lot of layers. Jogged the 7km run after and just got it done. Just nice to be out and doing a tri. I should be OK for an Olympic tri soon as I missed a lot of tri training for swim nationals

First masters meet this saturday. Prd in every event.
LCM
2:43 200m
1:13 100m
32.9 50m

Been a while since I logged my swim wrk outs. Some running races then surgery & the docs said “no swimming”.
Today...
5mi morn run

Then to the pool:
400 br/fr w/up
21 x 50 (wanted to do 1 extra) 10s RI
1000 pull w/pads & buoy
500 w/ankle band
150 br,bk,fr cl dwn
3100 scm

Plus 1.5hr on the bike trainer.

Yesterday's workout:

500 easy
5x100 with 3 sightings per length and deckups after each 100
4x150 pulling with buoy and snorkel, increasing effort, 30 sec rest
4x150 at about HIM pace, 30 sec rest (1:40 pace)
4x150, 50 at takeout speed, rest attempting HIM pace, 60 sec rest. These just ended up a hair faster than the previous ones. Not easy to keep up on these.
100 cooldown

2900 scy

Was thinking about doing an open water swim today but skipped it as my right arm triceps tendon was a little bit sore. Did a short easy bike ride instead.

Long course meters today:

500 warmup as 200 free, 200 snorkel, 100 free
5000 for time
100 easy
5600m

Splits:
6:50.66 (1:22/100)
6:49.99 - 13:40.65 (1:22)
6:54.93 - 20:35.58 (1:23)
6:50.78 - 27:27.76 (1:22)
6:59.74 - 34:27.10 (1:24)
7:01.89 - 41:27.99 (1:24.4)
7:09.19 - 48:37.18 (1:25.9)
7:14.18 - 55:51.36 (1:26.7)
7:08.25 - 1:02:59 (1:25.7)
7:07.35 - 1:10:10 (1:25.5)
1:24.2 avg

ouch....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

A rather coolish no-wetsuit swim out of Woods Cove. I’m guessing in the realm of 60°. So, a little chilly and just swam down to the Pirate Tower at Victoria Beach for a bit over 2000 yards. I soloed it as the other two that showed up aren’t nearly as fast. Well, for a 100 yards or so, I did have a sea lion partner.

---

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

Didn't hurt at all. I had a few stops at the 500's to adjust goggles, which added a few seconds here and there. I did SLIGHTLY overcook the first 500-2000, but I didn't hurt all that bad at all. It's also over a minute faster than I was last year, when I had just come down from a year at altitude and did the same swim in the same pool. I didn't really go after it super hard. But I am glad I didn't decide to do the 10k today.

Water temp was probably 77 with bright midday sun, 11:20am to 12:40, including warmup and CD. Slight cross-current at the turn end that pushed me into the lane rope, and there was a triathlete I had to pass since we were circle-swimming.

SCY
2000 in 27:30 even split
400IM kick
6x100P on 1:30 (1:12-14)
6x50 on 60 (35-6)
6x25 on 30 (17-18)
3500 total. Felt pretty good after a long ride and also a run yesterday.

I went to register for US Masters open water swim championships (1 and 3 mile) in VT in August and found it’s sold out (capped at 100 swimmers per race). That was to be a summer goal swim and kicking myself for not registering in March. Will be looking for another one in the Northeast, or just a few sprint or Oly tri’s.

USMS 2 mile OWS is scheduled for June 15th, plenty of slots available.

Thanks, I’ve got a local OWS race in Boston I’ve committed to/

(capped at 100 swimmers per race). //

Is this really right?? I cant believe they limit OW races to just 100 swimmers, you sure it is not a 100 per age group? That just seem weird. I will be doing a 2 mile here in CA in august, the Hermosa to Manhattan pier swim, with about 1300. That used to get really crazy, but now they have separate mens and women starts. So it eliminated about 5 people from my scrum in the mens race to the fist buoy...)-;

I was surprised by the 100 entrants per race cap, but it’s pretty clear when you go to register on the USMS website. I’m on a “wait list”, but won’t be counting on that. It does seem odd. No qualifying times, just first come first served and have to site your “experience” that qualifies you for a 3 mile OWS ( but no actual race results required).

Warmup 200 swim 200 k 200 pull

8x50 odds drill evens swim
8x25 (easy, fast, easy, flat out, twice through)
100 easy kick

3x (4x75 1st 3 desc1-3, 1smooth @1:15). Fast ones were approx 50s each, clocks slightly out of sync)

2x100 kick on 2:00
3x100 pull on 1:45
200 easy kick warmdown

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

9.5 mi run as 2 mi w/u, 7.5 mi @ 8:13/mi
875 yd swim


500
50 kick
100
50 kick
150
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

Last night:

250WU
200 pull
10x100m on 2:10
250 CD

Looking for a little advice. I have a 70.3 late august and it's my first year training, been in the pool since December. Is there much else I should be doing in the pool besides 50/100/200m repeats? I know I've seen it said a few times here that triathletes don't swim nearly hard enough so I'm trying to push myself a bit as I build towards the race. I know I'm not really ready for drill work, but I've brought my 100m threshold from 2:30 to 2:00 in about six months and feeling ok about my technique.

Ughhh... thought it was summer, but no. The water temp is dropping again. I thought we were trending warm, so no wetsuit. It was about 55°, so cut it short. Had a good afterdrop shiver and some nice Reynauds on my feet and fingers.

---

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

This is your first year?

The bulk of your training should be intervals in that 50-200 length, but not all the same speed. There's a place for those (aka best average pace, where you just want to hold the best you can without fading) but also some with a bit more rest where you get progressively faster (eg descending or build sets. Descending is getting faster from one repeat to the next, while build is getting faster within each repeat)

You should also make sure you get in a few longer swims at or longer than the 70.3 race distance, particularly because this is your first year. You want to be familiar with the distance and be able to complete it without going hard, just cruise through and get on the bike nice and fresh, and mitigate some of the energy-sapping pre-race anxiety that many people get. That will take a bit of practice learning what it feels like. The more experience you get, the less you need to do it.

Not sure what you mean by "not ready for drill work"? There's nothing wrong with inserting the appropriate drills at the appropriate points in the workout. As a guess based on your stated pace, I'd say you should be doing drills that are geared around developing a good body position and drag reduction first and foremost. Just stick them in parts of the workout that aren't supposed to be too hard, like warmup, warmdown, and active recovery.

Oh, and congrats on the improvement! That tells me that what you are doing so far is working.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Thanks I really appreciate it. I'll play around with the speed a bit more. I only had 30min in the pool last night so I did 10x100 for my main set on 2:10 and was coming in around 1:54 - 1:56 and felt like I had at least another 5 to 10 in me. As far as drill work, it just seems I've read a lot of opposing view points on when it's appropriate to be drilling when you first start swimming. I've done long dog, single arm, catch up, and some kicking, but not with consistency. I'll read up on drills to improve my body position.

the key with drills is to know "why" you are doing it. Just picking a drill and doing it without knowing the "why" is pointless.

good one for body position is 6-kick switch, as well as kicking on your back (no board), keep everything (shoulders to toes) aligned and up at the surface, and keep the kicks small and quick.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I’ve noticed many newbie swimmers drop their elbow when starting their pull stroke. My favorite drill to improve/develop an Early Vertical Forearm type stroke is the Fist Drill. Just swim with closed fists, but don’t thrash at it, try to pull long and strong. I suggest 50 repeats with first 25 as fist drill, at moderate/easy effort then 25 regular freestyle at a much elevated effort and thinking about how you pulled with closed fist, but now open. Get plenty of rest between repeats so your stroke doesn’t break down from fatigue. Enough of those and your more efficient stroke will become natural.

---

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

Thanks, I'll give that a shot tonight.

fist drill works best when pulling, IMO. You really want to isolate that part of the stroke.

you'll probably hate it at first. It's hard.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I was gonna mention that, especially if your hips are dropping a lot during the drill. Good call!

---

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

Oh yeah? which one? I live in boston. Where do you train?

Today was "dist" day
Main set:
200 on 2:30
400 neg split on 5:15
2 x 50 easy on 1 to recover
---
all scy but outside! (glorious!)
Held 2:12 to 2:14 on the 200
Then did a 2:17(ish) followed by a 2:13(ish)

Great work Dev Monty Jason!! nice swimming.

Its nice to be healthy again and back at it.
daved

---

http://www.theundergroundcoach.com

I'm back with another one!

400 S/K/S/K
4x50 as odds: scull, evens: drill
300 K/S/K with fins
6x25 underwater kick with fins

3x200 @ TH + 5
60s rest
4x150 @ TH
60s rest
5x100 @ TH -5 with fins and pads
60s rest
6x50 @ TH-5 with fins and pads

100 Easy


TH is threshold time, in my case 1:20

---

Disclaimer: Not a triathlete anymore, just a fish

Hmm, maybe a bit high there mate, sub-30. And as to where I live, it's a Commonwealth country, and I'm ranked somewhere in the top 1000 in my event within it. Maybe that narrows it down a bit...

---

Disclaimer: Not a triathlete anymore, just a fish

I cut my toe, which then got infected. So, I've been out of commision for a while...toes take a long time to heal, apparently. I got back in the water on June 1st. Then a family thing conflicted with my first A-race. So.....I basically dumped most of May, managing 1-2 SBR workouts a week. Time to get back after it. I've got 16 weeks until my fall A-race.

June 1:
500 swim
500 pull w/pads
10x50 (0:20) on 1:05

Yesterday:
6x25 clock drill
2x100 single-arm
30x50 (0:20) on 1:10 (normally this would be a USRPT set, but I just wanted to get some yards under my belt...so I held the pace in check by 3-4s / 50)
100 ez cool down

Both swims above felt really rough, and out of sync. Breath timing was wrong, I could feel a bit of a fishtail going on...and I just generally didn't feel balanced or relaxed. A few months ago, Jason theorized that it took 10 workouts to get the "flow" back. If that's holds true, then I've got 8 more to go.

I'm looking to manage 4x swims a week. Something like a USRPT.50s day, a USRPT.100s day (or a 4x100 desc day), a recovery swim day, and either an OWS or long swim day. For the first couple weeks, I mostly want to restablish being able to swim for 3k or so with reasonable technique and a sense of "flow".

Eventually, I may throw some USRPT.25s in there somewhere...maybe as a second MS with the 50s. I'm not sure exactly, suggestions are welcome. I'd like to change my perspective of what a "long" workout is, and what "hard" swimming is.

According to the googles, Tom moffat is a 31y/o Aussie cricketer

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Ya, that is the first thing I did, googled him. But since then he has told us he is in the top 1000 in his country, but that could mean to 10 too I guess. I got this guy on the top of my search, a bit old, but did live in Hawaii;

https://www.khon2.com/...0406450659/901618873

Pool in Medfield, OW in Sherborn and ride in hidden backroads of MetroWest. Wayland is having a 1 and 3 mile OWS in the lake on 6/16 and on 6/15 there’s a 1 mile OWS in Charles River if you love that dirty water. Where do you train?

Maybe he's just a fan of Cricket...and that's his favorite Player / Cricketer / Crickiteer.

3000 SCM this morning

300 wu
6 x 50 descend 1-3, 4-6 on 1:00
3 x 200 pull, 2:31, 2:29, 2:29
5 x (
4 x 25 descend on :30 (:17 -> :14)
2 x 50 T pace on 1:00 (~:36)
100 strong on 2:00 (1:11, 1:11, 1:11, 1:10, 1:10)
)
300 cd

Felt good to be back in the water.

Day 3:

200wu,
2x200 la/ra/sw,
10x100 (20) on 2:05
5x100 (20) on 2:05
200cd

I was a little slow getting out of the house this morning. Was planning to do 20x100, ran out of time... But, frankly I was running out of gas, too. Oh well. It's a start.

Monty, you been following this kid? Luca Urlando, looks like he might be the kid to beat at US trials next year in the 2fly...

skip to the 51 min mark, if the link doesn't automatically take you there...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

currently in wayland
masters group at wayland high is really top notch and outdoors which is ...well, soooo good.

dave

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http://www.theundergroundcoach.com

I tried both with and without the buoy. It was tough but damn i could feel the water when I switched back to a normal stroke.

that's the point :-)


3.2 mi run
1075 yd swim
7.3 mi run

swim was
6 x 100 on 1:35
3 x [50 kick + 100 "fast"] 1:17, 1:16, 1:17
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

Back to the long course pool this AM. Endurance Focus

WU: 200 swim/200IM/200 kick
Prep: 4x150(kick/drill/swim), 8x50 pull
MS: 4x200 IM @ 4:00, 200 easy
4x200 free descending 1-4 @ 3:30, 200 easy(skull/pull)
CD: 200 easy

3800 LCM. That was a toughie.

My fly has really improved after I did a few technical sessions with the head coach.
That being said, my breast is pretty brutal. Especially on long course IM. It seems to activate a bit of elbow tendonitis I had years ago.
Always something to work on...

I'm not a fan of cricket, and that is my name (don't work for a real estate company either...)

---

Disclaimer: Not a triathlete anymore, just a fish

You live in Bath...

https://forum.slowtwitch.com/...ost=6306183#p6306183
https://www.strava.com/athletes/7476785

Trying to find meet results. Will I be successful?

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Swimming Workout of the Day:

Favourite Swim Sets:

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

50 Fly - 26.9
100 Fly - 1:00.7

That's as far as I got wasting time at work. :)

oooh, he's quick... got a link?

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Swimming Workout of the Day:

Favourite Swim Sets:

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

On my phone now but look for Scottish national championships 2018 results (I think)

I'm not a fan of cricket, and that is my name (don't work for a real estate company either...) //

Ha!!! We got you. Your just a baby, barley able to drink(legally) and you are a pretty good flyer. (at the very least) And you live in Scotland, or at least compete there...


That didn't take long....(-

I was going to try your set you did yesterday, but got in and just felt like crap, so another day. Just swam through this mess;

5x100@1;40(1;23 to 1;19)
5x100IM kick@2;00(1;55 to 1;49)
7x200p@3;00(2;39/38/36/35/34/32/29)
6x50 dolphin@1;10(;59 to 1;01)
4x50 buoy@1;00(39's)
2900SCY

Yep you got me, didn't make it too hard for you all though, I'm honestly surprised you didn't try googling my username, you can find quite a bit from that.

My best times are here: https://swimmingresults.org/...e=A&tiref=863218

---

Disclaimer: Not a triathlete anymore, just a fish

Haha, been able to drink a wee bit longer than if I lived stateside ;) but yeah I'm pretty much a baby compared to some of the guys on here

---

Disclaimer: Not a triathlete anymore, just a fish

So, tonight's session, totalling 1900m:

200 free/back
200 IM order kick
2x100 as scull/drill/drill/swim
4x25 as odds: 0/1 breath, evens: dive 25 @ 60
4x50 desc 1-4 @ 1:15

Main set:
2 rounds of
8x50 best average fly
1-4 @ 2:00
5-6 @ 1:30
7-8 @ 1:00
100 easy

No time for any swim down other than the second 100 easy

Held 32-35 seconds the whole way through, generally more towards the lower end but on the last one of each round I dropped off quite a bit, my arms just locked up

---

Disclaimer: Not a triathlete anymore, just a fish

I'm not either. I think it's more boring than baseball, and THAT is saying something.

Long course in one of the best outdoor pools in the world today (and since May 25):

500 free
500 snorkel
2 x (7 x 100 @ 1:40, held 1:19-20
(100 smooth as 50 breast, 50 free
400 snorkel, buoy, paddles
200 paddles as 50 back-50free
200 paddles as 50 br-50 free
400 as 50 back-50 br-100 free
200 as 50 kick-50 swim

4000m

Which one? Indy? Icebergs?

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http://www.theundergroundcoach.com

Indy

3.3 mi run
1625 yd swim
15.5 mi bike

5 x 100 on 1:30, extra :30 after the last one
300 fast 3:58
2 x 100 on 1:35, some extra time after the last one
300 fast 3:56
3 x 100 on 1:35
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

June 4th:
10mi run
Then,
1000 drills (catch up, 1-arm, finger tip)
1000 pull w/buoy & pads
150 br & fr cl dwn
2150 scm

Early AM this morn:
400 br, fr w/up
3600 ladder (800, 700...200, 100) evens fr, odds w/buoy) 100s avg 1:42-1:50, RI 20s
200 fr,bk, br cl dwn
4200 scy

Then 8mi tempo run

You know the old threads I miss, the bike fits ones in a guys garage, and over 1/2 the posts were commenting on the garage and whatever was in the background, the finest details..So I was looking at your swim yesterday and saw this detail;

2 x (7 x 100 @ 1:40, held 1:19-20

So how is what you swam different than 14x100's@1;40? I could understand if it was two descending sets, resetting at 8, but seems you just swam them all the same??


Still in my funk, muddled through some yardages to keep current;


500/400/300/200/100 buoy@1;30(7;15/5;40/4;10/2;43/1;18)
5x100IM kick@2;00(1;55 to 1;49)
500p@7;30 easy(6;43)
10x50 brest free@1;00-6 swim(45/43/42/41/40/38)4 kick(52's)
3000SCY

Yeah, no one ever comments on wallpaper or the guys cat on the windowsill anymore.

I read it as 7x100 on 1:40, break, then another 7x100 on 1:40

ETA. Just read a disconcerting email from masters swimming Canada (MSC). Seems that Swimming Canada and the Provincial Swimming Organizations are severing ties with MSC, so losing sanctioning status. What that means, I really don’t know. Could be that there’s no national championship next year, but it seems like it’s all up in the air and no one has an actual plan.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I read it as 7x100 on 1:40, break, then another 7x100 on 1:40


What is this break thingy you speak of?? (-;

I heard rumours that some people take them. I don’t believe it myself....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

He had to wait for the pool to be cleared. Safety first, ya know.
The ocean is returning to normal. After a few days where it dropped into low 50s, it’s almost back to 60°. And, it’s clearing up. It’s been weeks of nearly no viz and now 6-10 feet of it. There’s still a lot of garibaldis out there! Almost 3600 yards this morning.

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

From what i understand there is a Masters Swimming Nationals planned in Etobicoke...who is sanctioning that I have no clue? Is Swim Canada just going to put it on?

Ok, last two days my "main set" was 5x400IM on 8 minutes. yesterday was coming in at 7:20 to 7:25 leaving on 8 minutes. Today I descended intially starting at 7:35 and then bringing it down to 7:05, however I was using finger paddles so a bit more catch then bare hands.

I used the opportunity to do one of the strokes 'hard' along with free 'hard' and the other two strokes were steady/recovery depending on where it was in the sequence. This is so awesome. I am doing most of these repeats in the range of my PB from 3 months ago!

The ocean is returning to normal. After a few days where it dropped into low 50s, it’s almost back to 60°//

That's good news, I hope it keeps going to at lest mid 60's by next Wednesday. A buddy is going to try and do the Catalina double crossing, it will be murder if the water stays this temp, or gets even worse. He is a great cold water swimmer, did the Farallon swim a few times I think, but this is going to be 22+hours or so. That is a very long time to be in 60 degree water..


You doing the coveathlon coming up in a couple weeks??

The first channel swimmer just went off. Temperatures ranged from 60-64. Something like a 10:45 swim. That’s a great time, but I couldn’t do that long in that temperature!
Heidi & I are thinking of doing the Coveathlon as a relay (me swim, even though she’s just as fast or faster), but she has a knee problem right now so I may do the whole thing.

---

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

Apparently that event is in jeopardy. That was organized by MSC. We will still have local events (at least in this province) which will be sanctioned by SNC, but the status of nationals is unclear

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Did you read the statement from Swimming Canada? It makes the situation seem less dire and they just aren't going to collect membership fees for MSC directly.

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Swimming Canada has worked closely with MSC to establish an effective working relationship, however, consistent challenges have persisted, despite efforts from everyone to make the relationship fully functional.
Effective September 1, 2019, Swimming Canada will no longer facilitate registration directly with Masters Swimming Canada. Swimming Canada and our provincial sections will continue to register all masters members and affiliated clubs. This change will have little impact and members will still receive the full benefits of membership they have received in the past from Swimming Canada, including access to sanctioned competitions, insurance, and coach, official and club development. Those members who would like to continue to participate in the MSC programs can still register directly with MSC.
To support these changes, Swimming Canada will establish a dedicated position to support masters swimming and programming by September 1, 2019. Swimming Canada and our provincial sections are committed to continuing to serve our masters membership. Any questions on these changes can be directed to Swimming Canada at questions@swimming.ca.

Will have to continue to follow the news on that. This winter, I was planning to up my swim volume and nationals was a good goal to train for.

Body was feeling a bit beat up after the past few weeks. 2x half marathons within 7 days, plus a corporate sprint relay and lots of biking since I picked up my new baby. This weekend will have to drink some extra wine to help my body recover...

This AM: Snuck away from the main group and did 10x200m @3:15 half with the pull bouy, half without. LCM.

Lunch swim 2000 scm. 10x200 on 3:00. Started with 2:38s, finished with 2:31s

SCY
300S(3:58), 300K, 300P(3:45)
Continuous IM set:
5x200 on 3:30 (2:55-57)
5x100 on 1:45(1:27-30)
8x50 on 60 (36-45)

6x50k IM order on 1:15
6x50 Free on 50 (35-38)
100 cool down
3500 Total
Felt good for Friday, usually my “tired” day.

200wu,
2x50 drill,
2x100 la/ra/sw,
20x100 (20) on 2:05
4x100 (20) on 2:05

Funny on Wednesday I was whipped after 15x100. Today I felt ok after 24x, I had a hard stop at 7pm or I'd have kept going to 30x.

My goal is to get up to 40x100 and maybe 60x50?, then I'll transition to following the usrpt protocol. I'd also like to get closer to 5k as my definition of a long workout. I have thoughts of doing doing the nye 10k (100x100 or whatever) swim this year.

3819 yards (2.2 miles) in the ocean. No wetsuit, low 60s and I pushed it. 51:36 or 1:21/100y pace. I'm pretty happy with that. Equal to about a 57 minute Ironman swim.

---

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

Longest run in "forever"....2K jog to the track, 12x400m with 100m easy, 2x1000m with 500m easy, 1km easy at track, 2K jogging to base of hill near my house, 5x2min up + 90 second down, 2K jog back home ~17km

I will bike to the pool and go swim later in case anyone confuses me for being a runner, but I wanted to do the Tigerchik thing and post a decent run on the fish thread as it appears this type of behaviour is accepted arouond here.

I am thinking about entering the Demi Esprit half IM in Montreal in September. I think that one is the closest thing to doing a pool swim+computrainer ride+treadmill run which may suit me best.

Dev

Had to navigate kid swim lessons in the shallow end this morning, have to go earlier I suppose now that summer is here. SO just did a bunch of 100's, so I could keep track of the kids, and not run over the little tikes:

10x100s@1;35(1;22 to 1;19)
12x100-6 paddles only@1;30(1;18/17's)6IM kick@2;05(1;54 to 1;49)
5x100p@1;25 descend(1;16/15/14/14/12)
10x50 dolphin @1;05(56/55's) this was hard
200 flutter(3;47)
3400SCY

I'm going to try and dial in my 100 consistency, got some wetsuit tests coming up soon..

Hey Monty, your 10x50m dolphin on 1:05 coming in on 55, how much of this is above vs under water. I do this with 5 dolphin kicks on my stomach for each breath.

7.3 mi run w/ 4 mi progressive 7.0 to 7.3 mph, final 2 miles at 7.5 mph
1075 yd swim

400 w/u, kick the last 50
4 x [100 fast + 50 kick] 1:16, 1:15, 1:14, 1:15
75 swim c/d

---

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

Hey Monty, your 10x50m dolphin on 1:05 coming in on 55, how much of this is above vs under water. I do this with 5 dolphin kicks on my stomach for each breath. //

I use a kick board on all my kicks, so none of it underwater. But I do hold myself to a no arm pull standard, kick all the way to the wall, and of course dont even have any lane lines to pull on!!

SCY
300S (3:57)/300K/300P(3:45)
4x200 on 3:00 (2:36-9)
1 min rest
4x150 on 2:45 (1:56-9)
1 min rest
4x100 on 1:30 (1:16-9)
1 min rest
4x50 on 50 (35-8)
6x50k in 1:15
8x25 on 30 (16-8)
100 cool down
3500 Total.
Feeling good in the water for 2nd day in a row. Swimming outdoors so much better than indoors.

Sunday: 14 mi run

today 6.7 mi run + 1225 yd swim

5 x 100 on 1:35
50 kick
200 fast 2:36
50 kick
200 fast 2:34
50 kick
200 fast 2:33
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 Friday morning (3000m but I forgot to write it out and now I can’t remember for the life of me what it was.

Monday evening
Warmup
300 swim, 300 pull, 300 kick
4x150 odds free, evens non free (fly drill, back, br by 50)
8x50 drill , 2 of each stroke
4x100 odds free on 1:30 evens IM with last 25 fly on 1:45
100 smooth
4x50 odds free evens fly on 50
Warmdown 100s 100k 100s

2900m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I haven't had the time over the weekend to update this as I was competing, so here's a dump of the last three sessions I've done:

Friday AM:
1000 general warm up

6x200 as 125 build @ 2:00, 75 max @ 2:30
6x150 as 75 fkob, 75 hyp 5/7


100 easy


Friday PM:
600 warm up

20x50 @ 1:30 as 50 dive fs, 50 easy, 50 dive form, 50 easy

2x50 max (1 fs, 1 form: 26.xx fs, 27.1 form)

100 easy


Saturday was race day, dropped 0.1 on my 100 fly SCM in a pretty terrible pool, so I'm fairly happy with that


Tuesday AM:
300 FS/BK
6x50 as odds: drill, evens dps @ 1:15
3x100 as 50 kick/ 50 swim desc 1-3 @ 2:15

4x200 as 50 free/50 form dps @ 4:00
8x100 @ TH
6x150 IM-free @ 2:30

100 easy

---

Disclaimer: Not a triathlete anymore, just a fish

Out of curiosity, have you ever tried fly kick on your back? I'm guessing you're outside though so maybe that isn't amazingly practical?

---

Disclaimer: Not a triathlete anymore, just a fish

Yup. I do that fairly regularly. It’s no harder (navigationally) than swimming backstroke outdoors

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Hey Dev. I did that last year, Olympic Distance. I would agree with your assessment. It's a very easy swim in the olympic basin (would hardly call it open water), flat bike and flat run. Great organization, close to the city, and also a very decent price.

My issue is that it's the most boring course I've ever done. The bike is multiple laps of Circuit Gilles Villenueve, where I train on weekdays, but there is no part of the course where you can look around and admire the scenery. It would also be incredibly repetitive for the long course (70.3). The run is even worse. Multiple laps around the olympic basin. No shade, so it can get pretty warm on a hot day.

I signed up at the last minute as I was a minute off my goal time for the year and needed a mental win. But just be forewarned about the monotony of the course, especially for a five hour race!

No, it's not. Take that shit off of here. We tolerate it from TC (she's beyond help...) but expect better from you....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I figured this would be a good spot to ask the question.


I have been swimming for about a year now at the same pool, but unfortunately it is closed for renovations until early September. I went for a my normal lunch swim at a new pool to check it out. I only got about half of my swim in due to taking longer to get to the pool.

250 warm up
8 x 25 kick drills
7 x 100
2 x 200(was supposed to be more intervals but this is where i had to cut it short).

My question...The pool had no lane markers out. Every one was just lined up on the black lines in the pool. Made the pool much more choppy too.

Is it normal for pools to have lap swimming without lane markers?

Oh, last week I found out that our only local swim shop (Artistic Sole - its a dancewear and swim shop) is going to be closing sometime this summer. :-(

I went there on the weekend and picked up a couple of new speedos (Arena) new fins (Speedo switchblades, they seem more flexible than my old ones which I need), and a spare set of Finis swedes. Oh, and a new cap with a lightning bolt on it. Just realized that I'm not sure whether I can safely swim in it though, water and lightning don't mix well...

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Swimming Workout of the Day:

Favourite Swim Sets:

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

The pool that's closest to my house never puts in lane markers for lap swims. Which is fine for them as it tends to be older folks swimming heads up breaststroke, but it doesn't work too well for me. I've swum there once, about 7 years ago, I was a little worried that I'm going to clobber someone. So I switched pools to the one that's more of a competition / training focus, even though it's further away.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

 

I started these threads so I make the rules ;-)



7.2 mi run w/ 2.2 @ 8:00, 3 @ 8:00, 1 @ @ 7:41
1625 yd swim


swim was
16 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

The legendary Erik Vendt - one of his workouts from June 2007. This is in LCM....


Warm up
1200 as 3x [200 free breathe alternating sides by 50 + 200 IM drill]

Kick
400 cruise @8:00
6×100 best average @1:45 (Vendt averaged 1:14.8)

Pre-set
2x [200 IM drill @3:30 + 4×50 free Fast/Easy @1:00]

Main set
5×300 @3:50 (avg: 3:22)
5×300 @3:40 (avg: 3:19)
5×300 @3:30 (avg: 3:11, last one 3:05)

Warm-Down/Recovery
600 with snorkel as 4x [50 free, 50 kick with arms at side, 50 breaststroke]


Summary - 3000m to warm up for main set, 4500m main set, 600 warmdown - total 8100m.

https://swimswam.com/...00s-with-erik-vendt/

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Is it normal for pools to have lap swimming without lane markers? /

Usually not municipal pools, but HOA and club pools often dont have lane ropes. I swim most of my swimming without them, but never more than two in the pool. It does get bumpy at times, especially when I do fly, but that just make you tougher, and ready of OW.. Did an easy one pacing dan yesterday at the high desert, so did have lane lines!!

5x100@1;35(1;24 to 1;20). 2x100IM kick@2;00(1;55/53)
500 buoy only@9;00(7;06)2x300 as 50 breast/50 free@5;00(4;28/4;24)500 buoy(6;58)--this is dans bread and butter set right now, he just beat the 1;30 pace barrier and is going for the 1;24. I think he is plus 14 seconds on that 1;24 pace for the entire set..

6x25 drills
2x50 swim
2x100 single-arm drill

37x50 (20s) on 1:10

100cd

Shaw’s Cove buoy is about 100 yards offshore. We couldn’t see it in the thick fog. So, of course, stupidly, we go out anyway. And, of course, we find ourselves unable to find the buoy or the shore!
Nevertheless, we swam about, turned where I thought I should turn to head in the buoy’s direction only to find myself way past it and in the next cove over. I had to swim back outside to get around a reef then back in towards, I was hoping, the buoy. Found it as the fog lifted a little. We regrouped and discussed another precarious lap since the fog was lifting. As we discussed, it came back on thick. Time to head to shore before it disappears! All safe! Around 1800 yards.

---

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

Swimming in fog like that is sketchy and freaky!

3000 scm this morning.
300 wu
100kick
200 pull
7 x (
4 x 50 on :45, descend (:37 to :33)
100 as 50 T pace/50 fast (1:12/13)
)
300 cd

Hit the pool hard this AM and it felt great. Focus was on 100 Race Pace. In a Long Course pool, that's super fun and can be quite the all out effort

WU:
200 swim/200 kick/100IM

Prep: 2 x
100 skull/100 pull/100 kick/ 2x 150 drill

MS: 4x
50m all out for 15 strokes, then easy into the wall @ 1:15
50m at 100m race pace @ 1:15
3 x 100m IM @ 3:10

CD:
4x150 easy

3900 LCM

Yesterday late afternoon...
400 w/up as 75fr+25br
5x50 as 25 steady+25 build
12x100 15sec RI
600 pull
150 ez
2600 scm

SCY
300S/300K/300P
15x100 on 1:30 (1:17-20)
6x50 on 1:15
5x100P in 1:30 1:14-5)
8x25 IM order on 40 (17-21)
100 warm down

Swam in lake for 40 minutes on Monday. Was angling to the left, so have to straighten out my stroke, or aim more to the right. Have no idea what water temp was, but it was 62 10 days ago. Didn’t feel too cold. Lots of solar warming this week on top layer of water.

Warmup was 400 swim 200 kick 200 pull
Then various short kick and pull sets to get ready for main set

Main set :
4x300 on 4:15 hold smooth pace. 3:58, 4:05, 4:05, 3:53

Warm-down 10 x50 on increasing off time (2 on 50, then 55, 60, 65). Last 2 swim with fins to test them out, much better than my old ones.

Total 3200m in 57 min

Edit to fix typos...

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Sorry for not participating more. Work has been really busy and doing a bit more biking and running. But I am still swimming 6x per week.

Today was a cool workout. 400m warmup, 4x200IM build (last one was hard), 400m kick with fins

Then main workout was

1x1500 as 10x(50fly+100 free)

Before I started I decided I should pace it for "time". I figured I can do 50 flys around 50 seconds and then recover a bit during the first 15m of free and then pick it up for the next 85 meters before starting the next round. I figured that 1:36-1:42 should be doable depending on if I did the fly in 48 seconds vs 52. In any case this should add up to 2:30 per 50 fly-100 free, and the final time should be 25 minutes.

So I started it off and held back expecting the hammer to fall on my back during the final third, but I was able to take the fly legs a bit faster for the last 4. I ended up in in 24:49. My 1500 free at nationals was 23:34, so this was not too bad!

It was a fun segment and my pacing worked out nearly perfect, but maybe its because I was sandbagging and could have taken the free harder.

Dev

yesterday 11 mi run
today 10k run + 1675 yd swim

4 x 400 on 6:00 desc 5:51, 5:35, 5:28, 5:20
75 easy 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

Hey, I have an 11 min treadmill run to report this morning (not 11 mile yet). I have a 12km lake crosssing swim in 7 weeks so I need to get serious about swimming again...all this triathlon stuff is messing up with my attempt to be a fish!

Yards vs. meters. This is something I see mixed up very often. If you are swimming in an indoor pool in the United State 95% of the time it will be a yard pool. If you are swimming in an outdoor short-course pool in the US there is a good chance it is meters. If you are swimming in a long-course pool it will always be in meters. If you are swimming in a triathlon or open water swim it will be in meters. All US high school and NCAA swimming is done in yards. It is very important to know the difference between all of these because the time differences are huge. If you swim 200 yards (8 lengths) in a yard pool and go 2:00. That would convert to a 2:13 in a meters pool. I see people post a lot that they did a certain number of meters when in reality they swam yards. Hope this helps clear things up.

Precisionswimming.com
Guided Swim Training Program

Umm, you do know the audience on this thread, right? No one here is confused between yards and metres.

Ah, just your second post....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Ya, you are preaching to the choir here, we sorted all this stuff out 15 year ago. SCM,SCY,LCM are all common terms here, and we preface all out workouts by pointing out what we swam on that day. You can see that in the posted up workouts.

As to what pool is what, there really is no difference here on outdoor or indoor(US that is). Most outdoor short course are not meters, most pools in general in the us are set up as SCY. Even the 50 meter pools are set up in SCY to get more lanes available a lot of the time. Sure there are SCM pools here and there, but overwhelmingly you will be swimming SCY or LCM in US pools. Never mind the 33 and 100 yard pools that are still around.

And plenty of triathlons swim in miles too, in fact most of the athletes swim in miles. 1.2 for 70.3's and 2.4 for 140.6's.

Welcome to the forum, hope you can participate here in the fishes thread, we have a pretty good team here...

You forgot about the oddball 20y pools like at the old "Y" here. 3 lanes, 20 yards. Get good at turns quick....

Last year I swam in a 100y pool for the first time. pretty cool spot, but I had no sense for whether my times were good or if I was swimming like crap...

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Do studs like you and Monty even come up for air in 20 yard pool. 15m dolphin barely leaves 3 yards of swimming...then it's back to dolphin under water

Was not trying to offend anyone. I have just seen a lot of confusion for those that are not as familiar with swimming, thought that post might actually help. It's clear you all know your stuff.

As much as I'd like to think I were confused and the 400 times I reported today were scm or lcm, they're unfortunately yards. But welcome to our sandbox, as it were. As others have indicated, this is thread is basically ex-college fish (and dev) who win the race to T1...

---

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 suggest you start a different thread that helps people clear up "lap" vs "length" :-)

---

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

Oh, no offense taken. I'm on my lunch break at work, so responses are short. back to meetings in 10 mins.....

I actually tried checking out your site, but work firewall is blocking it. I'll take a peek when I get home.

Welcome, we'd love to have you contribute to our little community. Most triathletes seem to dislike the swim (why duathlons aren't more popular is a mystery to me...) so it's nice to have more swimmers on board.

OK, that used up 4 of my 10 mins....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Back to big goose eggs for me.

I do want to start SUPing but the temp at the res is 48 and air temps usually in the 60s. But i'm okay with summer taking awhile to get here, means super lush spring green is being had in spades.

---

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

Welcome on board!
Now, do you want to tackle laps and lengths?
Fasten your seatbelts, kids!

---

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

Haha that actually drives me crazy also!

Hit the Y early this morn..
500 w/up as 25br+75fr
4x100 fr build pace
2x50 brth every 3 down, every 5 back
3x800 steady, avg 100s (1:49-1:54)
100 br,fr cl
3500 scm

Then ran 10.5mi.
May try and OWS tomorrow while the wife SUP, water temp is in the low 60’s. But the air temp tomorrow morning is predicted in upper 40s.

4.5 mi run
1775 yd swim

5 x 100 on 1:30
50 kick
12 x 100 on 1:25
75 easy c/d

---

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

3000 SCM this morning.

300 wu
6x50 descend 1-3
100 kick
2 x (
100 long and strong, 15s rest
100 descend by 25, 30s rest
100 fast, 60s rest) - I was supposed to go through this 7x but by the end of the 2nd I was completely gassed. Seriously thought of just going to the hottub! Instead....
100 kick ez
10 x 100 pull on 1:30. Started around 1:13s but then after 4 or 5 I started feeling really good and times dropped to 1:11.
100 ez kick
1 x (
100 long and strong, 15s rest
100 descend by 25, 30s rest

100 fast, 60s rest) - faster times than when I was trying earlier and sucking hard.
100 cd

I swam in Folsom Lake yesterday. Water level is way up and it’s about 70°. More of a goof-around swim, but got in about 2000 yards wearing board shorts which acted like a drag suit – billowing pockets and all.
No swim today. Gonna meander about San Francisco zoo.

---

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

Endurance focus today. Ridiculously complicated workout, but the variation keeps it interesting.

WU:
500 SKIPS

Prep:
12x50 skull/build/easy/fast
100 easy
4x200 kick --> WTF
6x50 pull (6 cycles fast, 12 cycles easy)

MS:
5x200 (free/IM/back/IM/free) @ 3:30, I did 3:45 for the back and IM

CD:
300 pull (breathing every 7)
200 kick
100 swim

3900 LCM

Last long course practice for a while.
Next week I taper for Tremblant, and then taking a week to do some non-structured training.

This is why I smirk a bit seeing my strava feed and most of them (in the US) being converted to yards from meters.

oooh!

---

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 thought I might participate a bit here - now and then as the spirit moves me.

I've never swam competitively so I don't have the discipline to grind out sets at the local SCY YMCA pool. But I do have access to open water behind the house, I've measured the distance between the docks for a 200m piece so that I can do intervals and the full circuit is right at 1 mile. The local Tri Club does a Wednesday evening swim every week and there's an informal Friday morning OWS mile at a different beach.

I generally expect to average about 1 yard per second OWS so that puts my mile at around 30 min depending on conditions. Having never been coached I have to absorb whatever information I can from YouTube University and ST. I have seen some improvements even as my age is catching up with me. Any time that happens it's a win.

A light week for me today, my right shoulder is becoming problematic but last night I picked up a technique tip from Effortless Swimming https://www.youtube.com/watch?v=DthI1O398XA that improved my stroke mechanics a bit and was a lot easier on the shoulder.

---

"They know f_ck-all over at Slowtwitch"
- Lionel Sanders

welcome!

---

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

8.6 mi run including a 5k race (24:20), 3rd place female overall, $75 cash prize :-)
1425 yd swim goofing off

---

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

Masters workout
2x150S, 2x100S warmup.

Main set
2x(8x25K on 25s, 50 ez on 1:40),
5x(25 on 1:00, 50 on 1:10, 75 on 1:20),
100 (on 1:30), 150 (on 2:15), 200 (on 3:00), 150 (on 2:15), 100 (on 1;30) pull with paddles/buoy.

50 warmdown.

2450scy

2667 yards in Folsom Lake at Granite Bay. The water is a very pleasant 73°, but a bit windy/choppy. It’s gonna get over 90° today, so before the swim, we got in a short 8 mile ride by the lake – same route as the Granite Bay Triathlon.

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

Hey I did 10x100m breathing every 7 on first 75 and every 9 on last 25 on 1:50. Alternated pullbuoy and without. It was kind of fun.

Best of luck at Tremblant. I was going to head up and watch and do a big swim + bike day and volunteer on Sunday but I am going to head to Toronto for a long course swim meet....should be fun. You can do as many events as you want so I am going to try this as you get to do choice 50-200-100-400 in session one and session two

50 free
200 fly
100 free
400IM

break
50 fly
200IM
100 fly
400 free

break

800
1500

If I survive its ONLY 3800m of racing which is mainly a warmup for all the triathlon studs

Big week (for me)

5 swims
23k (more or less)
capped with a 3 mile open water swim this am.

was not my best by far this am but man did i try hard. Some days... its just a struggle.
Today it was. 70min for 3miles.....

daved

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http://www.theundergroundcoach.com

Masters workout - LCM

2x150 warmup.
Main set of 2x(25/25, 50/50, 75/75; technique/free),
4x50K on 1:15, 5x100K on 2:00.
Pull with buoy only (400 on 6:00, 300 on 4:30, 200 on 3:00, 100 on 1:30),
4x(50 ez on 1:30, 3x50 descend 1-3 on 1:20, 1:10, 1:00, 0:50).

100 warmdown.

Most of the kicks and the last part of the main set was supposed to be done with different strokes. For me, it's always a freestyle day.

Had a nice little swim this afternoon. 200 pace workout

800 skps
100 kick
4x50 d1-4 on 60
100 ez
4x50!IM order drill / swim
100 ez kick
4x50 d1-4 w/ fins
100 ez

200 swim for time 2:19 - died the last 50
(This was the base for the rest of the practice, (200Time - 10)/4 = target 50 pace = 32.2 ( round to 32)
100 ez
4x50 on 1:30 holding target (not quite there, 33’s and 34’s)
100 kick ez
3x50 on 1:30 holding target (32’s)
100 ez
2x50 on 1:30 hold target-1 (32, 31)
100 ez
50 all out (29 high)
100 ez

4x25 fly smooth on :30

400 kick & talk ez warmdown

3500 SCM

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Hey where did you swim open water. I need to get out there soon. I have the 12K swim in Tremblant long weekend in August, but I want to do the 8km double lake crossing at Meech Lake on Canada day on July 1, so I really need to get in the wetsuit at least once before July 1.


Are you going to be at the meet at the Etobicoke Olympium next weekend. It will exactly 1 year since being run over by a bus. I am planning to 10 events to celebrate not being dead.

Swam first OWS race in 30+ years. It was a “long” mile (~1.1 to 1.2). Didn’t “find some feet” so swam solo for last 3/4 of race: passed no one and no one passed me. 15 seconds behind swimmer in front of me 1 second in front of swimmer behind. Good test and have got some things to work on that will keep training fresh.

Almost felt like a real "tri" training day. 3 hour ride in the morning with 3600 ft of vertical. Evening was a 4000m swim throwing in a variety of stuff, but mainly easy. I just need to keep swim volume up before the 12K Lac Tremblant Lake crossing in early Aug. I think I have been slipping below 20km per week lately due to work schedule.

I got back in the weight room today, I had been out for a couple of weeks (just busy at work). Strength seems to be pretty much right where I left off, but switched up the routine a bit. Well, to be honest, I switch up the routine every time I get in the weight room, I don't like repeating sessions. I get bored.

Today I dropped the weight and bumped the number of reps to 20 per side, per set.

Also, the knee finally feels healthy enough to test it, did a set of 15 box jumps, no issues so far, but didn't want to push it beyond that. We'll see how it feels tonight.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I did weights for the first time in 20 years this afternoon. Probably won't be able to lift my arms out of the water on Wednesday morning when I go to the pool...

Yeah, that’s gonna suck for a little while. Now I’m at the point where I can do weights at lunch and swim in the evening with no adverse effects.

Tri club wrapped up the indoor swim sessions last week, they started open water today but too early for me to make it. So I’m back with masters.

Tonight

Warmup 4x 250 (1-swim, 2- pull (alt pull andscull by 50) 3- breathe 5 every other length) 4- kick)

Main set
4 x 125 @:30s rest (on lengths 1,3,5 max 3 breaths)
4x100 @1:45 hold 800 pace (1:12’s)
4x75 (25 IM, 50 free) @20s rest
4x50 @ :60 (1 ez,1fast,1st 2 fly, 2nd 2 free)
50 ez kick
4x25 fly @:30

Warmdown
8x50 @:55 ascend by 2’s

Extra 50 kick to make it 3000 m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I am trying to do at least 10-15 min of weights every night. I pretty well have a full gym in my basement...all kinds of weights, computrainer, Concept2, Woodway treadmill, spin bike, elliptical....its all there. You could work out for 5 hrs in my basement and not get bored. I am just missing a Concept 2 Ski Erg and Vasa swim erg.

Today was a full tri training day.....40 min run in the morning, 3400m swim at lunch, 25K steady hilly ride in the evening.

I am heading to Etobicoke Olympium this weekend for their Master World's prep long course meet. I checked out the FINA Masters worlds times for my next age group (next year race in 55-59) and it looks like I can hit most of the qual times in the longer fly and IM events and all the long free events. Not that it makes a difference, but maybe in 2 years it sounds like a fun meet where you can hang out with athletes from all over the world

I just had a look, the times are way softer than they were when Worlds were in Montreal in 2014. Possibly to encourage more entrants, Korea is a long way to go for most masters swimmers around the world. Just giving you a heads up that they’ll likely be a good bit quicker if they’re in Europe again.

Not sure where they are going to be in 2021, I’ll have to see if there’s been an announcement. Usually the host city would be selected by now, I think?

Edit- they’ll be in Fukuoka, Japan. There’s some strong masters swimmers over there, plus I think it’s relatively easy for our Australian friends to get to? I’d expect faster QTs for that meet, maybe not quite as quick as Montreal though.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

5.5 mi run w/ 5k @ 7:53 pace
1525 yd swim

mostly goofing off... was tired
450 swim
50 kick
500 swim
50 kick
100 "fast" 1:16
50 kick
300 alt back/free by 50
25 kick c/d

---

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

I didn’t post about my swim on Saturday:

USMS 2mile Cable National Championship. 68-69° water, cold and rainy, wetsuits prohibited by the rules. The course was 1/4 mile out and back x 4. The start was a washing machine. I finished 5th OA, 48:xy. I was impressed that they used the same RFID technology as the FINA races: a chip on the wrist, time stops when to touch a pad built on a scaffold over the water. Good job by the organization!

Nicely done!

I didn't swim yesterday (heading to the gym now), but I did get our backyard pool set up over the weekend. Kids christened it last night after work.

eta - got to the gym - 5 pullups in a row today. Woot!!

also knee felt fine after Monday. So extended session today to include 45 box jumps today in total, plus a couple sets of overhead squats with light weight (just the bar) to warm up. Plus other weight roomy stuff, 30 mins in total..

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

5.5 mi run, 1275 yd swim, 3.3 mi run

5 x 100 on 1:30
5 x [50 kick + 100 fast] 1:15, 1:15, 1:14, 1:14, 1:13
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

2.5 mi run, 1575 yd swim, 3.3 mi run

13 x 100 (6 @ 1:30, 7 @ 1:25)
50 kick
200 swim
25 kick

lifeguard shut the clock off 5 min early, could've done more 100s on the 1:25

---

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

2600m last night.

I tried to remember what we did, but there were so many little bits to it. The basic structure was an IM workout

warmup

repeat 3x [

3 x 150's doing different things
12x25 alternate free / fast stroke...
]

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Kind of a dumb day yesterday.
Morning ocean swim of 2300 yards in sloppy wind chop. Followed that with a 3 mile run around noon.
That afternoon, I had a race – the first in the series of Summer Coveathlons, a 1k Swim/5k Run aquathlon. I had decided to do it SwimRun style, in my SwimRun wetsuit and shoes. I also decided to swim a lap in the gear prior to the race and then just a half mile run. I pretty well fatigued myself for the race, but I was in it just to do it.
In the past I would be one of the top 5 or so out of the water. I don’t think I was in the top fifteen with those darn shoes slowing me down. Still, my watch had me at a 1:12/100y pace. The fun part came at transition. While everyone spent time removing wetsuits and putting on shoes, I danced right through to the run. But, my run speed, these days is not all too good thanks to back and hip issues. A whole lot of people passed me, including Slowman, who started in the wave 1 minute after me. Ahh, well. I have a lot of friends there and they were all surprised and happy to see me out there after missing last year’s series, unable to run at all. The year prior, I was finishing every race in the top ten. Still enjoying it, though!

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

Ha!! I talked to dan last night and he told me about this guy in his swim/run gear, and I though what a Noob!!!I think you forgot that you dont get to use a buoy and paddles, which are the implements that overcome wearing shoes..You had no chance against Dan and Terry spotting them at least a minute and a half..

And it was kind of crazy, apparently Terry started in the first wave, while dan and yourself were in the AG wave, and dan just thought he had gotten 2nd. But at the end, they had the exact same time, so a virtual tie for the 60+ win. This is why I always say you have to race head to head within your AG. Since Dan outran him by a good bit, I presume he would have won that sprint, but we will never know..

I was planning on being there too, hoping to be the spoiler, but I was in Vegas going deep in a poker tourney, so doing my new pro sport..(-; Glad you are feeling better and well enough to train all morning and race at night, maybe rest for at least a 1/2 day before your next one.. (-;

get any funny looks for wearing shoes in the swim?

5 mi run and 1325 yd swim for me

500 w/u
50 kick
5 x [100 fast + 50 kick] held 1:15s
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

get any funny looks for wearing shoes in the swim? //

I gave him a funny look when dan described the scene to mean the phone, think his girlfriend did the same. So certainly they stood out from the crowd.. (-;

Funny looks? By whom?

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

I'm really sorry I had to miss that, back in the water this morning after a week off of everything, except sleep deprivation:

500s@8;00(7;08)2x300 50 brest/50 free@5;30(4;39/4;31)500 buoy@8;00(6;54)
4x100IM kick@2;00(1;55/54's)
1000 descending/negative split pull (13;06---6;39/6;27)
3000SCY

Wed:

main set of 5x300 descend on 4:00 (3:24-22-20-17-13)
then 3 rounds of 200 pull (paddles+buoy) followed by 50 strong kick no board. 200's were 2:09-07-05
total 3000scy

today:
1.5 mi run to the pool (current heat index at 107)
short and sweet main set of 5x100 hard and descend on 1:30 (1:02-01-00.8-00.2-59.3). total 1400 scy
1.5mi run back to the office, faster than first run

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Swam 55 minutes straight in lake. 3 circuits in ~18, 18+ and 18+. I do miss the pace clock and fixed distances.

I did nothing yesterday as I was still quite fatigued from some hard swimming and running leading up to my dismal, but not unexpected Coveathlon performance on Thursday. Coveathlon is a summer series of aquathlon races in Southern California consisting of a 1k Swim and 5k run. So, tried to get some life back into my old body for today’s race – The Seal Beach Roughwater Swim. This race has, every year I’ve swam it, lived up to its name. Three miles of chop and slop. This year, because it’s their 50th annual race, they reverted to the original course of swimming straight out to an oil rig and back.
I placed 1st in my age group. But, now I’m sore and tired and I’m going to take a nap.

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

Hey Bonnie Spivey came to the swim meet in Toronto today. She swam 20.04 LCM

It was a fun meet. I had 10 events packed into 3.5 hrs

50 free a bit of a warmup 39
200 fly still waking up 3:40
100 free had to hold back with 400im next heat 1:28
400IM 7:26
50 fly 42...one heat break then
200 IM 3:39....I went too hard in 50 fly and paid then next heat was 100 fly....went same pace as 100 fly in 400IM 1:41....then next heat 400 free
...nothing left for that 6:28

30 min break then 800 as 800IM 15:26....then 5 min break and 1500 free....nothing left 26:04 (swam 23:34 scm a month ago)

Anyway 3800m of racing and a 6400m day. I have a 12km lake crossing swimming in 7 weeks with wetsuit so I should be in shape for that. My goal today was go under 7:20 in 400IM and under 15:30 in the 800IM. I also wanted to see if I could break my 50m SCM fly time in the 50LCM and I think I did, but I overcooked that 50 and paid during the 200IM and 100 fly and 400IM which all happened in the next 15min.

Basiclly it was like a timed interval workout today. I thought I would have more for the 1500m at the end but between not enough time to gee lunch and running out of food and emptying the tank in the 800m I was pretty well bonking before entering the 1500m. That final 1500m should be good practice for my 12K event

Ms. Spivey must've been off of her game a bit...three weeks ago, I was fortunate enough to swim in the lane next to her in the 1500. She swam a 19:57.

She said that she was feeling off after the travel from the West coast (flew back to Toronto area to visit her mom) and with thing starting at 8 am or 5 am her time, she was feeling off all day. Also 1500 was the last event of the meet. I don't know how many events she raced, but she could have raced 8 events before (I raced 9 as I did the 800m and 1500m back to back heats). Her and Lynne Marshall swam the 1500m in the same 800m heat that I swam the 800 IM. After I was done, I only had 4ish minutes before the fast women got done in 20 flat and I had to dive in for my 1500m. Also I THINK a few of us doing the afternoon events were running out of gas. The lunch break was only 30 minutes so not enough time to go away and get anything and there was nothing to buy in the facility. If I look back I just blew my nutriton through the various events. I needed to be eating a bit in between during every break to make it to the 1500m with some calories in me. I think my nutrition today needed to be almost like a half Ironman given the length over which racing was going on and not really much opportunity to eat. It was basically continuous even if you swam 4-5 events (you would have just done longer cool downs between events0. So its possible she was just low on fuel by that point.

Dev

Awesome job Dev. If it were me, I would've scratched the 1500m at the end of the day. But you soldier on. Incredible stamina. Good luck in your upcoming OW race. You should come to USMS nationals in SoCal in early August.

Ms. Spivey must've been off of her game a bit...three weeks ago, I was fortunate enough to swim in the lane next to her in the 1500. She swam a 19:57. //

Bonnie and I are pretty good friends, from back in the day, we worked together. I think the meet you are referring to she also set a national record, or around then, and it got tossed because they didn't have enough registered officials I believe. Not a timing issue, nothing else went wrong, just the meet didnt meet minimum guidelines, when they said they had. I'm gutted for her, because this was the last SCY meet of the season, and when you are in your 60's, its not just wait until next year. I mean maybe she can repeat, but each year in our age group is exponential as compared to when you are in your 30's and 40's. She just turned 60, and she got psyched to go after some very tough records, and it is super disappointing to get one, and have it yanked. I know this feeling, I would get it after being led off course while leading triathlons, taking my wins away from me, through no fault of my own..


I hope she can hang on for one more year and still be right there against the best ever, will be rooting for her...

Perused the all-time 1500LCM top times on USMS for 60-64 women and Bonnie's 19:57 swim in Mission Viejo on June 2nd would be 5 seconds slower than the fastest swim in 2011. But I think she could beat the 19:52. That's nothing in a 1500.

Also she said she is going to ITU world's in Lausanne and going to the team Canada qual race in Edmonton for ITU world's Edmonton next year. So I replied to your post since I figured you and her would know each other well from leading tri swims in the 80's and 90's

Hey monty.

Your man Caeleb just dropped a 50.3 at the Mission Viejo meet in the 1fly. I predict MP's record goes down at Worlds....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I won't be betting against you on that one. He is going to break a lot of records before he is done with his career..

He's the guy who can do it. His main events are all of the crazy fast records (Cielo's supersuited 50 and 100 free, MP's supersuited 1fly, and even his stretch event is Beiderman's supersuited 200). I really want those records to go down.

And then in the 200 fly Luca Urlando looks like he has a lot of promise. \

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Hi everyone. I am a beginner in this sport so I won't post my workout. I think it would be better if I take yours and who knows probably one day I will be a good athlete )) THANKS

I think Dressel's ready to explode after a not great summer last year. I would think his stretch event might be 200IM over 200free though I don't think he's done either fully tapered and focused. Maybe he gets to lead off the 800 free relay and we can really see what he can do (I think short course he has a good shot at beating the sub-1:30 times from Haas and Farris).

Topic change: any fishtwitchers here swim for Nitro master's in Austin? I just moved basically across the street from the Bee Caves location and was wondering how challenging the masters swimming is. Their age group program has a great rep but I don't think I've ever talked with anyone who swims for their masters program (TBH I'm not in the loop on anything masters swimming related, only that most of the faster triathletes I know swim at the Longhorn masters downtown).

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Yeah to the 1:30's, although I suspect that he's pretty much done with SCY.

I should clarify, I don't think Dressel really has a shot at either of the 200 records, not yet anyway. But the 50s and 100's? Definitely....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I did the same exact workout I did a few days ago, just a tiny bit faster everywhere. After more than a week off, I got panicked when I saw there was another coveathlon race this week, so I'm cramming in a few so as not to embarrass myself. It is going to be a very tough pill to swallow having you, dan, and Terry all putting me at best 4th in an old mans age group..

500s@8;00(7;03)2x300 50 brest/50 free@5;30(4;34/4;26)500 buoy@8;00(6;53)
4x100IM kick@2;00(1;54/49's)
1000 descending/negative split pull (13;00---6;34/6;26))
3000SCY

yesterday was a quick ocean swim and body surf at sano, the water was nice, about 66 I would say..

I haven’t signed up for the next one, yet. See how I feel. Today, I felt much better and had a nice swim from Woods Cove to Victoria Beach. But the water was no 66°! Maybe 64 at best with patches in the 50s – no wetsuit!
I haven’t run since that dismal Coveathlon until just now where I had some 7:20 moments. Still, I bet you have a chance, though, at third. I’ve become such a distance swimmer, I’m not feeling all that good until about a mile into a swim.
Oh, and don’t forget, it’s 60-69 age group and Bob Kinney comes out to play. He beat me.

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

Oh, and don’t forget, it’s 60-69 age group and Bob Kinney comes out to play. He beat me.


Great, so now I'm fighting for 5th...)-;

Masters swim tonight

Warmup
200s
200IM drill
200 pull
4x100 d 1-4 @ 2:00 ( 1:20 down to 1:10)

Main set

6x150 on 30s rest like this :
{125s, 25k
100s 50k
.
.
.
25 s125 k
150 kick}

4x (4x25) on :30 as:
1- work the streamline
2- drill
3- breakout to 10m
4 - fast
Rounds 1 and 3 free, 2 and 4 fly

6x75 d 1-3 on 1:30 ((58 down to 51)

250!ez warmdown
3000m total

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Swimming Workout of the Day:

Favourite Swim Sets:

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

3000 yards in 63° water – no wetsuit. I’m posting this from the hot tub trying to get the core warmth back in me. We had the shortest summer ever!, I’m afraid.
But, it was all worth it because in the 150 yard swim back to shore a dolphin pod joined us. They swam under, passed us, turned back to say ‘Hi’, and frolicked about. They were within touching distance. Heidi was out of her skin, never been that close to them before.

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

Swam 54:15 continuous in lake. Three circuits in 17:45, ~18, ~18:30. Water temp up to ~70 and no wind, smooth as glass - - but no dolphins! Back to pool on Thursday for a set of 100s.

Congrats to Dev on completing the most rigorous meet schedule I’ve ever seen. You should have got some special award.

I'm in charge of a conference this week so travel / busy work week has prevented me from working out as much as I'd like. Humph. Anyway

Sat - 11 mi run
Sun - 7 mi run + 2.3 mi bike (did an errand)
Mon - 4 mi run + 6 mi bike
Tues - 8.2 mi run
today - 4.5 mi run + 1400 scm swim

swim was
500 w/u
50 kick
5 x 100 on 1:50 (yes very lazy interval)
50 kick
200 swim, even 50s non-free
100 c/d

---

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

Back in the pool. SCY
300S (3:56)/300K/300P (3:45)
15x100 on 1:30 (1:17-19)
6x50K stroke on 1:15
4x50 BK/BR on 60 (40/46)
4x25 FR on 30 (17s)
100 warm down
3500 yds. I think the open water swimming I’ve been doing is lengthening out my stroke a bit. Feeling more efficient.

Tuesday swim finally made it to outdoor 50M pool in west Seattle.

500M wu
200 kick
5 x 100 on 1:40
5 x 200 on 2:45
3x100 on 1:45 all under 1:15
300wd

2800m

today 7 mile run.

5.5 mi run
700 scm swim (straight w/ some kicking)

all I had time for :-(

---

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

7.2 mi run 66:03
2425 yd swim

20 x 100 on 1:35
150 kick
3 x 50 free
25 kick
100 very lazy breaststroke

---

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

Heidi & I headed down to La Jolla Shores for a good long swim. Started at Scripps Pier & swam to La Jolla Cove and back then half way back to the Cove before turning towards the beach. 7,071 yards / 4 miles. Water temp varied a little, centering on about 65°. No wetsuit. Texture was perfect.

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

I did my first Lake swim today. The wetsuit position felt awesome. Was kind of flying. With no turns and no kicking off the wall, and not having to use my core on the other three strokes it all felt like I was flying. But then eventually around 4km in my lat and shoulders got really tight from the suit. When I got back to the beach, I removed my suit and swam another 500m. It felt awesome. Water was likely too warm for a full sleeve wetsuit for a 5km swim. I biked 60km with 3400 ft of climbing and then jogged 6k. It was 30C and pretty humid and I did not pee till around 6 pm. Between the dehydration in the suit and then during the ride and run, I think 3 bottles was insufficient. I may take a trip out of Mont Tremblant to swim in the lake for the 12km swim. If things stay warm, the long sleeve suit may be too warm for 12 km. On a plus note I will have a kayak escort so should be able to take in plenty of nutrion.

Dev

Nice full day Dev.

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Let food be thy medicine...

I spent the rest of the day watching Sweden play Germany at the women's FIFA World Cup, Australia playing New Zealand in the cricket world cup, Holland playing Italiy in the Women's FIFA and then watching the boys from Afghanistan almost pulling off a win in the cricket world cup. Those kids don't even have a first class cricket ground in their entire nation and due to security concerns their international "home field" is a stadium in India...while unrelated to a swim thread, its great to watch amazing athletes from disadvantaged nations playing in any world tournament and almost winning. Kind of like Anthony Nesty beating Biondi and Gross at the 100 fly at the Seoul Olympics:

https://www.youtube.com/watch?v=20OzW3_ttn8

I think watching this a long time ago really got me interested in eventually learning how to do this event (OK badly, but I am learning).

Great job, Dev.

18 athletes participated this morning, taking off from the boathouse docks along the Ohio River in Louisville. 10 were triathletes and 8 long-time swimmers. I was with the swimmer group. We swam the IM Louisville swim course plus some more distance. Upstream past the end of Towhead Island, downstream in the main part of the river, outboard of the barges anchored at Towhead Island. Then we swam down to the Crab Shack, and back upstream against some pretty serious current to the start. The current under the I-65 bridges was pretty intense: I don’t know the actual values, but I was probably going 1:20/100m pace just to gain 1’ per stroke cycle.

With several stops to gather everyone and rally, ~5000m in about 1:25.

4400 yards this morning. Combined with yesterday’s swim, 11,000 total for the weekend. Chilly 64° water & no wetsuit, but finally a sunny morning. Good prep for my upcoming Portland Bridge Swim.

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

Represented Fishtwitch today at a women's only tri in OK. Unfortunately there was a timing malfunction, so there are no overall results (or, there are but no one knows them!). I am fairly sure I was 2nd FOV. I didn't win - that I know.

distances something like 300 yd swim, 16.5 mi bike, 2.25 mi run. (Those are MY estimates - the bike is accurate - it was advertised as 500m/16.5 mi bike/5k run. That run was NOT 5k and the swim was NOT 500m). There was also a "mini" that was probably 200 yd swim, 11 mi bike, 1.1 mi run.

Anyway, I outswam the entire field for both races except one mini-er. Two more laps of the swim course as a c/d after the race. Had fun. Roses handed out at the finish line - that was nice!

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

Congrats to our host. Nice way to end the month. Too bad they messed up results.

Very nice. More people posting outdoor workouts. I may go for the Canada Meech Lake crossing swim tomorrow. It is 4km but depends on family schedule. Tomorrow is Canada Day...152 year old birthday party. Two years ago I did the double crossing in 2:12 but not feeling like a long endurance day. The single crossing you get a good pack going. The double crossing you do the first half in the pack then you may or may not have company (last time I was solo)