Nov. 1 - 53.8 mi bike
Nov. 2 - 7.3 mi run 61:15 w/ 5.5 mi @ 8:41/mi; 1100m easy swim (straight, mixed some kick, drill, stroke)

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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

I wish I could. Pool is STILL closed....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

About 2.2k set with my tri club on Sunday eve.inc some IMs and a flat-out 25-50-75-100-75-50-25 pyramids.

But flop-haired tosspot Boris has and fecked it all up and shut all pools, open air lidos, OW venues etc IN England at least a month with knob all science to support it. FFS.
The local river is about 9 or 10 C and falling.

Still swimming out of my buddies pool but last friday I did 6500 total
and today was basically 4 x 1000 (all mixed up stuff but nothing fast or impressive.)


2 times a week i get in and now expanding to 3. Feel pretty good about swimming right now.
dave

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http://www.theundergroundcoach.com

How big is your buddy's pool?

Dev,
It’s 25 yards. Indoors. Basement pool. He allows me to slide in. Swim and leave. I rarely see anyone. It’s great.
Alone all the time isn’t great. But that’s ok

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http://www.theundergroundcoach.com

2000 meters at the house, mostly drills. Cool overnight air temps here in Texas has dropped the water temp into the low 70’s, so busted out the Roka sleeveless wetsuit for the first time this season.

I plan to swim through the entire winter as long as the water temp is 65+. Hopefully the cost of heating the pool to keep it above that doesn’t bankrupt me.

If you cover your pool it won't bankrupt you. Keeping it at 70° is quite a bit different than keeping it at 80 or 82°. Covering it is important tho.

Thanks, I’ll keep that as an idea. I’m okay with it being 70-ish and wearing a wetsuit. Trying to maintain 80 over the winter is unrealistic, and I’d rather not mess with putting a cover off / on and having to store it. But this is my first year with a pool, so I’ll see how it goes.

Is this like some secret basement 25m single lane tube pool? I often thought that strip of lawn from the side of my house all the way to the back fence is completely useless and I could put a single lane 25m pool over there !!!!

Ha ha, yeah Dev, it is exactly like that. I slide in like a ninja and slice off some yards and sneak out... no one even knows I was there!

Last week #mymainset (its my insta acct) I did 30 x 100 in sets of 5
I did 4 x 100 on 1:15 *held 108s or 109s then a fast one on 2min and held 103s range.

That was a fun one for sure.

daved

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http://www.theundergroundcoach.com

this morning:

300 easy
8x50 drill
1000 build/neg split (5:47-5:45 = 11:32)
4x200 paddles and ankle band on 2:45 (2:17-18)
3x100 smooth/easy on 1:30


2800scy


no second workout today, tapering for Odyssey Austin

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yesterday 9 mi run w/ 6.1 mi @ 8:57/mi + 12.5 mi bike
today 7 mi run 64:30 + 1900 m swim

500, 400, 300, 200, 100 w/ 50 kick between each
another 50 kick
100 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

Relearning to swim using TI (yeah...I know)
No run today, longer swim

500 drills with fins
500 drills no fins
25-50-75-100-75-50-25 x3 (1200)
400 time, 7:09
200 cd

3k total
didn't drown

Haha!

So at one of the local city pools they have 9:45-10:45am lane swim and 10:45-11:45 am 50+ swim. Right now it seems there is no rule against a regular lane swim and 50+ swim, but you can't book two lane swims.

So assume I book on time, I am trying to get a 2 hrs slot Mon, Wed, Fri and do sprint sessions Tue-Thu-Sat-Sun. Today was a solid 5500m day. Main set was 15x100IM. Second main set was 8x200modified IM (50 fly-25 back-25 breast-100 free). In these sets the 25back was half length of pool dolphin on back 5 kicks under water and the rest above water.

Also lots of dolphin kicking with and without fins around the main sets.

I am training for the 25x400IM during Xmas. One of the guys who works at the city of Ottawa and one of the key guys at one of the local masters clubs is renting a 4 hrs time slot for 16 of us to give the 100x100 (or whatever you want to do) a shot at an informal private workout/in house race to close off the year.

Swam with masters group. 2nd “non solo” swim since March. Lots of short stuff.

2500SCY
300S/200K/100P
4x (25/50/75/100/75/25) 10 sec between each 30 sec between rounds.
12x25K on 10
200S

That's always the first marker of success. "Swim longer than it takes you to shower" is another good accomplishment.

11 mi run 1:40:41, 1800m swim

swim
1650m straight
150 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

Continuing with recent workout trend, quick swim followed by quick run. Works great for weekday prework training.

400yd warm up, trying to relearn bilateral breathing
3 x 25-50-75-100-75-50-25 Fairly fast
400yd cool down, concentrating on strong 2 beat kick
2k total @ 1:41 average overall
drive home
3 mile run @ 8:30

I hate watching these Total Immersion videos, but damn they have helped. 4 weeks ago I was one of those "my legs keep sinking".

slightly longer ladders today

400 wu, still trying to figure out how to breath on left
2 x 50.100.150.200.150.100.50
2k total @ 1:43, felt good
resting up for tomorrow's group ride with the roadies

A few days late into the party.....

Now my training season starts as the water temperature at the university pool has dropped to the 24°C threshold, and the sea following closely.

Pool is 50 m outdoor unheated unless otherwise specified

2020-11-01
rest day for swimming (did a 10 km long training the previous day to start the season) - learnt diving instead and successfully got to CWT -16 m, yeah.

2020-11-02

Quote:

swim training
2020/11/02 14:33

swim @ Stanley Ho Sports Centre

air 29°C
water 26°C

warm up 200 m
single arm drill w/ snorkel 50 + 50 m
catch up w/ snorkel 50 m x 2
swim long stroke 50 + 50 + 100 + 200 + 200 + 100 + 50 m

easy swim 400 m x 2
fast 50 m

total 2000 m


too hot - postpone running plan for a week

2020-11-03
I planned a squad training on that day, but that morning my friend Ali invited to an OW swim in the evening so I added it. The OW swim started at about 16:15 and squad training at 19:15

Quote:

Swim Lab Tuesday
2020/11/03 19:15

Air 23°C water 25°C

Squad training

Warm up 200 m fins snorkel
(25 m kick 25 swim 25 6-1-6 25 swim) x 4

25 fast 75 easy
50 fast 50 easy
75 fast 25 easy

50 x 12 as 3 easy 1 fast
50 x 10 as 2 easy 1 fast
50 x 4 fast

200 m pull buoy snorkel fins

Total 2600 m

2020-11-04
rest day - took the AIDA 2 written exam and passed, got the cert. Let me call my buddies out and go diving together afterwards!

2020-11-05


2020-11-06

As the temperature now is under 24°C, I started running as well

I'd like a pool of water temp 60 to do my workouts!

My "pool" is a few miles north of Amarillo. (Whonnock Lake, BC, Canada).

Not sure of the water temp. but air temp was 11 degrees = Celsius.

Promo Motion long sleeved wetsuit, neoprene booties, swim cap, gloves.

Crossed lake in just under 20 min. Return in 17 min. A PB for the time of year.

Out local municipal pool is still closed. Locals say it is to save the muni. $$$

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http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

7.2 mi run 64:51 (10k @ 8:57/mi)
1100m swim straight with two random laps of it kicking

---

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

Was able to sneak away for a 55 minute swim in the hot pool today. The lake where I'm staying is now out of bounds, as the fresh water is 53 degrees. Tried a 17 minute swim the other day with my swim/run wetsuit and hoodie, and was pretty cold and frozen by the end. Will be back home this weekend and back on the pool schedule. Dan and I are trying to get a good 3k in before the deadline, he did a pretty good one for him last week in 44;39. I still have my speed, but lost most of my endurance over the past 6 weeks of evacuation, so will try and cram in some before the exam.

6x500, 3s@7;30(6;59/6;57/7;00)2p@7;00(6;23/6;22)1 IM kick@10;00(9;46)
6x50p@45(38's) 4x50@1;15 breast(46/44/44/42)
3500SCY

7.4 mi run 64:46
1700 m swim (1500 straight, 50 kick, 100 swim, 50 kick)

---

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

Yesterday:

~5000 yards swimming with paddles, bouy, shoes and wetsuit + ~13 miles running. Odyssey Swimrun Austin. Total time 2:41:11. Wow am I sore today.

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2020-11-08 - two races


2020-11-09 - rest day

Hey you were in a real event with real humans? That is awesome.

I like the 5000 swim + 13.1 mile run. Where you even split between both sports?

Yep, a real actual race. I would expect Lars to post about it on the forum or on the front page even in the near future once they get a cool video edited together.

Not even close to even time spent between running and swimming. The swim isn't fast due to the shoes, I was between 1:20-1:30/100yd pace, so that's a max of 1hr15min spent swimming. The running isn't very fast either, since you're on trails, carrying swim equipment, in wet shoes, stopping at aid stations, and going really slow into/out of the water. I think I averaged sub 8:00min/mile pace, or around 1:35-1:45 half marathon. Seven run segments, six swims.

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congrats on the finish!

yesterday I turtled 52.5 miles on the bike
today 12 mile run (also turtled) and swam 1300m (straight w some kicking)

---

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

2020-11-10

Sat - 1.5hrs with the roadies
Sun - 10mi jog

Mon - recovery swim 1k yards of drills, still unable to conquer bilateral breathing

Tue - 2k swim. 400wu, 4x100, 800yrd ladder, 4x100
Average pace 1:42/100yrds without feeling too beaten

Hoping for some bike time after lunch.

300 easy
8x50 drill
2x [400-300-200-100] on ~30s rest, get faster as the distance goes down
5x100 strong and smooth on 1:30
2x100 easy cool down

3400 scy

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we got a mention in the ST newsletter!

---

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

Friggin hot pool again today, uuughhh! And no surprise to me that I'm more affected than others, same as Kona!

15x200- 8s@3;10(2;49 descend to 2;41)7pull@2;50(2;28/29's)
2x200IM kick@4;15(4;05/3;45) 100 SD
3500SCY

I got one pool session in after the rains. Back to the ocean this morning even though it still has a high bacteria count. It’s also reported to be 54°. That oughta wake me up!

UPDATE:
It warmed up. Yep, a tepid 56°. Swam 2000 yards and couldn’t feel my lips, slurring my speech, and stumbled onto shore with dimished equilibrium. A fun morning!

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

2020-11-11 - squad training again

Here we are very lucky the Tri club is using the CEGEP (College) pool, and since it's a school "service", it's still opened with specific measures. 3 "double lanes" we have to swim "in squares", 20 swimmers max ( we have to pick on a Google sheet in advance, the slots automatically close when reaching 20), and no group training. We have 3 X 1hr swimming time for the club.
I'm focussing on technique and endurance. Approx. 2000-2200 m per session.
Basically:
400 m warm up
300-500 technical (drills, etc.)
900-1200 main sets
150-200 cool down

Louis :-)

2600SCY in 45 min.
300S/200K
4x200 on 3:00 (2:43-6)/4x100 on 1:30 (1:21-3)/4x50 on 60 (36-7)
200P on 3:00 (2:36)/2x100P on 1:30 (1:16-7)/4x50 on 60 (36s)
100 drill

another lesson today from my total immersion coach. next thing to work on is to stop making noise on my entry.

Wednesday:
1k yards of left side breathing drills and teaching another swimmer proper kick timing
5mi run

Thursday
2k swimming, short intervals working on form with bilateral breathing. Feeling good.
up next...bike...assuming work allows.

today's swim

300 easy
8x50 drill
12x200 on 2:50, descend in groups of 3:
2:17-17-17
2:15-14-15
2:13-13-13
2:11-09-08
50 easy on 1:00
100 fast on 1:30 (59.5)
50 easy on 1:00
100 fast on 1:30 (58.5)
2x50 cool down

3500 scy

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I did a cool 4 stroke workout yesterday. In a 1 hrs slot I did all the IM events and all the short events in all strokes that they have in masters swimming Ontario basically the three events I did not do were the distance free events (400, 800, 1500 free).

100m warmup

first leg "200m" focus as

800IM, 200 fly, 200 back, 200 breast, 200 free

second leg "100m" focus as

400IM, 100 fly, 100 back, 100 breast, 100 free

third leg "50m" focus as

200IM, 50 fly, 50 back, 50 breast, 50 free

fourth leg "25m" focus as

100IM

I had a 1 hrs time slot to do it, so I thought it would be doable, but once I got midway into the 100's set, I realized I was going to be time limited and had to really cut down my rest. Originally duing the 200's leg, I was resting as much as I felt I needed to get through the next leg.

In any case it was 3000m crammed into the hour, balancing all 4 strokes evenly.

I got the idea of this from the 1 hrs decathlon which is an event where instead of taking 2 days to do the decathlon for max points, it is about how many points you can get in during a finite 1 hrs time span.

In any case, I got my 1 hrs of IM all done. I don't know the times of the individual legs, but after a while it was tough to stay on the 3000m per hrs "target pace".

As you can image the 200fly shortly after the 800IM was a killer, but also the 100 fly right after the 400IM was also very tough. I have actually been in meets where the 200fly was righter after the 800IM and the 100 fly was right after the 400IM, but at least there was 5-15 minutes in between. Then again, yesterday I was not "racing for time" although I was trying to make the 1 hrs cut off.

I think most of the strong masters guys nationally in my age group (55+) would have a tough time making the cut off of 1 hrs to get all that done. I doubt there are more than 5 guys in my age group who would be able to pull it off but at least yesterday I won the personal championship event!

2020-11-13 - squad training

T - 46.5 mi bike
W - 14.5 mi run (2h16)
T - 46.5 mi bike
F - 11 mi run (1h38) + 1050m swim (straight)

---

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

Still melting in the hot pool here, dont suppose that is going to change anytime soon. So just going to either do longer and slower stuff, or start sprinting and taking lots of rest to cool down. Long today:

1650s- 23;53(7;18/7;14/7;12/2;09)
500 moderate flutter kick(10;14)
1000p@13;30(12;53--6;29/6;24)
250 flutter(6;53) 100s(1;25)
3500SCY. 58 minutes

how hot is the pool?

2020-11-14
OW swim with Saturday OWSHK group, 2.32 km
road running for 3.03 km (planned 4.7 km but didn't feel well on my feet)

I did a workout in a pool in Abu Dhabi last year that was around 32C in their late summer period. I had to do exactly that....either low intensity long sets or high intensity 25's with a lot of rest. Even with 50m intervals, in that short period so much heat would build up that I could not get my heart rate down to the next 50.

2500SCY
400/300/200/100 on 1:30/100 base (5:32, 4:08, 2:44, 1:20)
Pull set on 1:30/100 base 200 (2:32)/2x100 (1:15s)/4x50 (36s)
200IM kick
8x50 on 60 (37-8)
8x25 on 30 (17-8)
100 easy

Increasing intensity, given can’t increase swim time. It’s been a lot easier to reserve a lane than was in summer. Don’t know if it’s seasonal or people more Covid concerned about indoor pools. Hoping we don’t get another Covid lockdown here in MA.

My workout yesterday was good. I showed up for the last 45 min of my lane swim and then I was able to get 1 hrs drop in at the 50+ lane swim that was not sold out. So 1:45 total.

Workout was simple....all 400's kind of random, but each 400 was either a 400 free, 400IM or two times 200IM. In each 400, the outbound 25 was hard focused on going as fast as I could and the return was super easy focused on glide and streamline. I took as much rest as I wanted in between 400's (less rest after 400 free, most rest after 400IM).

Total was 5250m of spinting and cruising. I went out for a 5km run immediately afterwards and almost bonked by the time I came back to my car for the drive home!!!! Crossing fingers that they don't slam pools shut with virus cases going up around here. So trying to swim as much as possible before that happens and hopefully it happens shortly after there is snow on the ground and i can XC ski and do 100/100 running.

7.5 mi run 65 min (5 mi @ 8:34 pace)
1900m swim (1800 straight, 100 kick) because that's what I felt like doing

---

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

how hot is the pool?//

They have been keeping it between 84 and 86 lately. Most of the people that use the pool are what we call "therapy" folks. Older, heavier, and they do mostly walking and floating in their lanes, with an occasional jaunt across to the deep end of the pool. I'm sure they appreciate the therapy water temps, but it really is hard on us lap swimmers. There was a day a couple weeks ago that one end was about 85, and you could feel the surge to probably 87 on the other side, it was brutal.


The tricky part now is that it is so cold outside on a lot of days, so it feels really good getting in and you get lulled into how great it feels. Then you get to about a 1000 in distance stuff, and your head is exploding..

Monty, you need to rent a hotel room beside the "course" so you can stop, go into the AC room, cool off and then resume. Didn't you do something like that in Kona on Alii Drive once?

2020-11-15 OW swimming

yesterday 62.5 mi bike
today
7.4 mi run w/ 5k + 1.25 mi + 1 km @ 8:34 pace then some fartlek
2200m swim (2050 straight + 50 kick + 100 swim) because that's what I wanted to do

---

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

USRPT
2020/11/17 12:10


Air 27°C
Water 24°C


USRPT 30 x 100 m @ 1'48" / 2'08"
Fails 15, 17


- 2 weeks ago when I was doing 1'50" / 2'10" I failed at exactly the same point, and the next week I made it. I hope next week I can make it, if so means I get 2 seconds faster for 100 m in 2 weeks.

So dan and I went on the weekend to do his last and my first attempt at the 3k straight swim. Went to a different pool which was only about 1 degree cooler than our usual hot tub one, but that one degree certainly helps at the mid 80's temps. I warmed up 250 of swimming and kicking, put on a race suit I bought 3 years ago and have yet to use, and did my usual old race day prep. Thought about shaving a few square inches of my arms, but bailed on that..Went out thinking I could hold low 7 minute pace for the 500's, the race suit had me a bit faster.

3000SCY for time- 41;59 (6;54/6;57/6;58/7;02/7;08/7;00). got really hot around 1800 and shut down the pace to make sure I could at least finish. Might get me close to top 10 in nation in AG, probably top 5 contender in 6 months when I age up..
3250SCY

Today did this follow up now thinking about strokes:

10x100 odds free @1;40/evens breast@2;00(swims-1;27 to 1;20) breast(1;36/33/32/30/29)
500p@7;00 hard(6;14)
10x50@1;00 odds buoy/evens fly/back(swims-41/40)fly/bk(43/42/42/41/40)
500p@7;00(6;21)
5x50@1;00 odds brest/free/evens buoy(breast/fr-44/43/42) 41s for swims
2750SCY

Today's main set after an 800m warmup and dolphin kick with fins was

100IM-200IM-100IM-400IM-100IM-200IM-100IM-200IM-100IM-400IM-100IM-200IM-100IM

10 breaths of rest between each. Took the fly hard and some of the breast stroke hard and on back stroke did 1/3 to 1/2 pool dolphin kick on back.

Total 3100m (scm)

2020-11-18 - squad training

Air 24°C
Water 25°C

Warm up 200 snorkel
Pull 200
Fins 100 x 3
100 x 4 on 2'10" then pull 500
50 x 6 on 1'5" then pull 400
100 x 4 on 2'10" then pull 300
50 x 6 on 1'5" then pull 200
Total 3500 m

A couple months back at it 3x a week
SCM, still trying to adapt as use to do SCY before I stopped swimming about 6 yrs ago. Finally did something besides 100s and 50s

200 easy
5x200 @ 4:15, 3:35-3:38
5x150 pull with pads @ 3:00, 2:37-2:40
100 breast cd

nice job on the 3000 yd swim!

Tuesday - 14 mi run
Wednesday - 21 mi bike + 4.5 mi run
today - 8.3 mi very easy run + 600m very easy 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

Good to have you back-- I still do a few sets that I stole from you off these threads.

Before posting my workout, I'd like to mention the insane set Bobby Finke talked about in the Swim Swam podcast:
10x100 warmup
9x1000 on 10:30, 10:15, 10:00 in groups of 3. On the last one he went 8:59!!! and 9:16 on the one before that!

today's workout:

300 easy
8x50 drill
20x100 on 1:25. Start with 'easy speed' effort and get faster.
500 pull, paddles+ buoy, maintain the avg speed on the 100's (5:21)
2x50 easy

3300scy

screenshot of the 100's below

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Today's workout was 600 warmup with some kick with fins than

• 6x400 of various formats (4x100 free, 4x100IM, 2x200IM, 1x200IM+50 free+50 fly+100 free).
• Then descending 1500m pyramid 800IM-400IM-200IM-100IM (I got this pyramid from track for 10km traiing, the equivalent is 3200m, 1600m, 800m, 400m)

Total was 4600m
followed by 7km run for 100/100 run number 5.

Thanks, it's nice to be back in the water. Had to join a new gym after all the Gold's closed in St. Louis and refused to join a gym without a pool. My wife really loved when I raced so she is hoping I get some bike fitness back too. Been incorporating the 1,6 drill you posted recently. What else do you do on your 8x50 drills?

I do a 50 of each of the 1-6 drill, single arm (non-pulling arm at your side, breathe to that side- 25 each arm), fist drill, and then catch-up drill. Repeat twice through.

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Thanks, I plan to incorporate more drills in my warm up. Think I could make some improvements to my stroke the early stages before I get my fitness back.

2020-11-20 - squad training

Air 25
Water 26

Warm up 200
Left right torpedo swim 4x50
Archer swim 4x50
3x100 easy fast css
8x50 on 1'
12 x 100 on 2' every 3 fast
Pull 6x50 on 1'
9 x 100 on 2' every 3 fast
Total 3700 m

I've got promoted from lane 1 to lane 2 today!

2020-11-21

I originally planned to do a 5k course with a new friend. He was a high school competitive swimmer so I thought he would be fast but it was the exact opposite. He lagged behind seriously and took more than 50 minutes to get the first 1.6 km segment done in flat water, and still dropping speed afterwards. So we got out when we reached another waypoint at 2.8 km because I didn't feel it would be good to continue for another 2+ km.

Afterwards I rushed to another regular group in attempt to get some quality done, but I went overambitious afterwards. In the middle of the swim the group split into 2, one went short and the other went long so I went long. However what I didn't realise was that they were all fast swimmers. I tried to stay on their feet but it was so choppy there (BF 4) and I couldn't keep up the feet, and eventually I lagged behind also.

congrats on the lane promotion!
Friday - 7.5 mi run, 1300m swim
Saturday - 21.7 mi bike, 3.1 mi run
Sunday - 21.7 mi bike, 4.5 mi run
today - 9.3 mi run, 1200m 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

Been around some sick people, so took off a bunch of days, got a Covid test(negative) and now 6 days later back in the water. I knew I would feel tapered, so I went for it, got a new Covid PR in the 1000pull even! And got 4k in the exact 60 minutes I have, with 800 kicking, so not much rest anywhere..

300s@4;30(4;16)
1000p for time@13;00(12;17---6;14/6;03) new PR for my 500p too on the last one. 300IM kick@6;00(5;44)
1000p steady hard@13;00--(12;44--6;24/6;20) 300IM kick@6;00(5;46)
5x100p@1;30(1;15/16's) 200IM kick@4;00(3;49)
8x50buoy@;45(42/41's)
4000SCY in 60 minutes

2020-11-23
Air 23°C
Water 26°C

USRPT 100 m x 30 on 1'48" / 2'08"
fails 28 N/A - will try 1'46" / 2'06" next week

They open the doors early some days and if we hustle we can get 1:10 swim in which gave us 4300 scm

200m we
800m @ 12:00 (11:21)
8 x 100m @ 1:30 ( 1:20 avg )
600m @ 9:00 ( 8:21 )
6 x 100m @ 1:30 ( 1:20 avg)
400m @ 6:00 ( 5:36 )
4 x 100m @ 1:30 ( 1:22 avg)
200m @ 3:00 ( 2:49)
2 x100m @ 1:30 ( 1:23 avg)
100m wd
Need to work on my endurance as i was flailing at the end of the set , which is hard on only 1 hr sessions.

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

7.5 mi easy run, 1000m 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

Pool is going to close down for 4 days this weekend, so gonna do the 3 days in a row here before. After yesterdays longest and hardest day, thought I would be toast today, but felt fine for my IM day. First 400's in years..

2x(4x100@1;40/100IM kick@2;20/400IM@6;30/100IM kick@2;30) swims-1;26 to 1;24 set 1 set 2 1;21's, 400 IM's-6;09 (1;38/1;36/1;35/1;20) 5;59-(1;34/1;33/1;35/1;17) kicks- 1;57 to 1;54
Fly was slow because of doing kick, kick, pull. Not ready to do real fly for a 100 followed by 300 more as of yet.

500p@7;00(6;23)200IM kick(3;46)
broken 200IM 50's@1;30--2;27 (35/38/42/32
300p(3;47)100IM kick(1;55)
3300SCY in 60 minutes

2020-11-25
Air 23°C
Water 25°C

squad training - challenge set today
3 hours session, 100 / 90 / 80 x 100 m in blocks of 10, 1 piece of assistance (fins / paddles / pull buoy) may be used on the 3th, 5th and 8th block, each piece can only be used for 1 block.

Coach assigned me to lane 2, 2'00" interval, started off at 1'52" but dropped to 1'56" at about the 35th.
Then dropped to lane 1, 2'05" interval. Put fins on for 41 - 50th intervals.
then at about 55th couldn't even keep 2'5", and eventually deteriorated to 2'10" or even 2'20" between 61 - 70th intervals.
Put paddles on for 71 - 80th intervals.

Total 80 x 100 m intervals done in 3 hours

Last day before the holiday closing, got in over 10k in the past 3 days to hold me over:

2x(300/150k/200/100k/100/50k) swim@1;30 base(4;16/2;44/1;17) pull@1;20 base(3;42/2;23/1;07) kicks @2;00 base, descend to fast
2x(100IM @2;00/100p/100p@1;45's) IM's(1;19/1;18) pulls(1;17/17/14/12) 100IM kick
500p@7;00 easy(6;32)
250IM kick(4;56) 50SD
3300SCY in 58 minutes

Big workout today

1 hrs swim + 36 min run

Swim was "1 hrs of IM"

100 free, 100IM, 200 IM, 100IM, 400IM, 100IM, 800IM, 100IM, 400IM, 100IM, 200 FLY, 200IM, 100IM

That was tough to cram it all in within the 1 hrs swim. I took as much rest as I wanted, but also had to keep tabs of time to cram in 2800m of all of that. The start of my 100/100 transition run was not pretty but once the muffin and orange juice I had afterwards kicked in, I was running pretty good. The 200 fly always feels like death, but more so in this sequence!

2020-11-27 - squad training, but I was destroyed after Wed's challenge set


2020-11-28 - regular Saturday OWS

We now have what we call "sub-100" days. That's where in Fahrenheit, the water and air combined is less than 100. This morning, air was 38 and water was 59. It's likely to be sub-100 for the foreseeable future. At least, there is no surf, no texture and the water is reasonably clear. There is also a starfish resurgence and we found a huge nest of sheepshead. Spotted this morning, south about 800 yards, a whale spout. We swam that way, but saw nothing close up. Got in about 3600 yards in 52 minutes. A fine swim!

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

I hurt my head when diving on Sunday and went to hospital - have to stay dry now for the following week. Also pools closed again for 2 weeks due to surge of COVID cases. Damn.

So you going full wettie for the swims now Steve? We are in our last week here, then a month of being closed. Will try and get in a few at Santa Clarita to keep my feel, but then hit it hard in Jan. Was out for 5 days due to holiday, got back in today at 86 degrees, ouch!!

20x150-- 8s@2;20(2;10 to 2;04)4IM kick@3;00(2;50 to 2;45)6p@2;10(1;55 to 1;52)IM kick(2;55)buoy(2;10
3000SCY 49 minutes

Yep. I need 64 or so to consider skin only. Today was weird. It felt colder to both of us even though it was 58-59°. I had some white fingers, which I haven’t had in awhile. Shockingly, most of our group is skin only. And, not many have like a huge amount of bioprene. It befuddles me!

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

Just got a group chat from one of the guys in my swim group, he was in the lake today. on dec 1, in Nova Scotia. He figured the water was 6 or 7C . That’s in the high 40’s for you...

No thank you.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Skin or wetsuit??

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

He’s in a wettie, but one of the girls said she might swim without one this weekend.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Ya Steve, no doubt you will be sub 100 for months to come now. Time for full rubber or head back to the pool, if it is even open now. Not sure what it is like in your area, imagine Orange County will be the last to knuckle under and close pools. Mine was 86 again today, not even going to complain as this is the last week and then closed for a month:

4x(100s@1;40/50 breast@1;00) swims-1;25 to 1;21- breast-46/45/44/44
500IM kick@10;00 fast(9;16)
4x50 odds fly/bk, evens breast/free- odd-41/39, evens-40/38. 200IM kick@4;00(3;45)
2x100p@1;30(1;12/1;11) 200IM kick@4;00(3;44)
300p easy(3;57)
2700SCY

My local pool is reservation signup for the week open Monday mornings (& fill up Monday morning + 5 minutes!) sessions are 45 minutes and one to a lane. Odd lanes enter on one end and evens on the other.
As much as I need drills and speed work, it’s too much hassle. The ocean is easy to manage.

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