Feb. 2: 7 mi run in an hour flat, 1300 m swim (1000 straight, 300 kick and doggie paddled and head up breaststroke), some girlie weights in the gym

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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

700 warmup
3x800 aerobic on 10:15 (note: all faster than both Lionel and Sam Long's 1000yd time trial pace)
400 pull hard
4x50 easy

3700scy

hope to get an easy 30 min run in this afternoon.

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Got in yesterday for a short week, maybe only get in 3 swims. So going with longer rest and higher quality sets:

3x(4x100@1;40/200IM kick@4;20/200IM hard) swims-1;24/22/21/17/buoy-1;19's/pulls-1;11/11/10/09 IM's-2;46/2;46/2;44(fly our in 37/37/36) kicks(3;50/47/45)
3x200p@3;00(2;30/27/25) 100IM kick
4x50 buoy@;50(39/38/37/36)
3300SCY

I got in the pool today for the first time since before covid. Reservations and a 45 minute limits, but hey its open at least.

I was happy to get in a mile and go home, forgot how much I enjoy it. Time to start fighting for more reservation slots.

Three swims so far this week:

Monday: 2800m endurance focus, with 6 x 25 fly in there
Tuesday: 2600m IM focus, with 8 x 100 IM
Wednesday: 2850m speed focus, with 10 x 75 free

Next PHO announcement is on Friday, fingers crossed masters swim club is allowed to start up again...

Pool closed Monday due to 12 inch snowstorm but got in 3300 SCY today.

1200 (16:51), 6x50K on 1:15
10x100P on 1:30 (1:13-7), 4x50K on 1:15
6x50 stroke on 60 (40-46)
4x25 on 30 (17s) 100 easy

Felt yesterday’s snow shoveling in hamstrings, hips and trapezius, but didn’t really effect swimming.

Got in my last day of the week, hopefully get in one on the weekend at the far pool. Continued theme, faster stuff on medium rest:

5x100s@1;40(1;26 to 1;20)
5x100IM kick@2;00(1;54 to 1;46)
Broken 400 IM, 100's@2;00 hard--5;22(fly-1;20/bk-1;24/brst-1;28-free1;10) 200IM kick@4;30(3;56)
5x200p@3;00 descend(2;29/28/27/25/20) 100IM kick(1;56)
6x50@;50/1;00/1;10, 2 buoys, 3rd and 6th fly(buoys-39's) flys-37's
200 easy pull(2;31)
3300SCY in 59 minutes

Thinking that my broken 400IM might be reflective of a tapered race swim, at least hope so..It was really hard with the rest, HR barley dropped before each new swim began..

11 mi run
1000m swim straight
1.5 mi bike (errand)

---

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

Endurance swim this morning:

2500 continuous as:
400 free, 100 back, 300 free, 100 back, 200 free, 100 back, 100 free, 100 back, 200 free, 100 back, 300 free, 100 back, 400 free
400 BS to cool down and stretch out.

I'm very disappointed now. After my failed qualification attempt last month the weather has become consistently warm again. Now the sea temperature here has already gone to 19°C, while the pandemic restrictions are still in place. Therefore I can't do any useful training at all.

What's wrong with 19 degrees? Sounds perfect to me - our lake is frozen over...

Endurance swim again this morning, nearly made it to 3000m but got booted out of the lane at 2950...

Continuous swim, rotating: 200 free (build by 50s), 100 back (easy), 200 free (build by 25s), 100 BS

Five swims this week, I'm just making the most of the opportunity that the pandemic has opened up: you never used to be able to book lanes and some mornings were reserved for kids' swim clubs. Mine must be the only town where I have more access to swim lanes now that covid has shut things down...

Pretty sure you will be closer to 5:10 in that IM race. Our workout splits are pretty similar and I went a 5:12 unrested right before covid hit. Might be a good match race if we ever get a meet.

I think you have the edge on me for endurance at the moment, your set of 100 IM's on the 1;45 would be really tough for me. I would like to think I could go that fast, and by past times, it would put me right around the top spot at nationals in my new AG. But what I have found in the 10 years from where you are and me right now, those easy sub 1;10 100 flys going out in the 400IM are long gone. Something about fly and old age, it really creeps up on you. Suppose that is why they only give out half the podium spots in the 200 fly once you get medicare.. (-; I will be hoping for maybe a 1;15+ that doesn't devastate my other strokes..

But like you, I really hope we can get some kind of meet going in the near future. Seems like if all of us are swimming safely, that a meet where there is absolutely only one per lane ought to be manageable. Last time they had a masters nationals they guy that won the 400IM went 5;22 or there about, so at least I'm knocking on that door. But funny thing is that every time I age up, seems like a majority of the fast guys that beat me before do too. 60-64 was the largest AG in the 3k postal I swam a couple months ago, dudes just are not dying off yet!!!

We'll see. My back is giving me fits again. It doesn't affect my swimming much, but I've given up on running. That means I've ramped up the bike, Zwifting quite a bit. But all that will be lost in couple of months as I'm going to get my back worked on again. This time, L3-L5 Laminectomies, Fusion and Pedicle Screws. I'll be out for a few months, at least. So, competitions this summer look doubtful for me. But, for now, I'm rocking good speed both swimming and cycling just to be strong and healthy going under the knife.
BTW: Balboa-Newport Pier-to-Pier, if it happens at all, will be a National Championship OW race. Keep an eye on it.

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

3300 SCY only one in an 8 lane pool at 8PM

1200 continuous IM; 100 each stroke: 18:25
6x50K on 1:15
5x200P on 3:00 (2:31-4)
4x50K on 1:15
10x50 on 50 (36-9), 100 easy/drill
Kind of rested as an unplanned day off yesterday due to work emergency and snow storm monday, so missed 2 days bike/run but got 3 swims and will get 1 more this weekend.

I second Monty’s comment on fly, mine has really faded in last 2 years, and I’m not yet motivated to work at it.

I need 16°C to do the English Channel qualification. No amount of swimming in 18-19°C will help to build acclimation for 15-16°C.

Sprained my ankle in a trail half marathon a couple weeks back, so I’ve been swimming a bit more.

3300 yards this afternoon and 2500 yards Wednesday afternoon. Working a lot with a pull buoy to keep my ankle in check.

Caught a horrible calf cramp Wednesday getting out of the pool, think it’s because I was only pushing off with my left foot since it’s my right ankle that’s sprained. Calf is still sore today.

waiting for what our local govt announces next week. Our lockdown goes till 11 Feb. It effectively started on 24 Dec. Cases first went up basically from Dec 20 to Jan 7th, then all numbers have been dropping like a stone to the bottom of the pool. Our pools are still shut but now the numbers are back to early Nov numbers which was 6 weeks before lockdown. So I suspect that there is a lot of pressure to go back to some semblance of activity like we had in Dec (which included pools), but there is no certainty that the latest data will be used to decide anything. So maybe we get to swim in 7-10 days maybe not. It may also take some time to prepare pools even if given the go ahead. Last time they got the go ahead it literally took 5 weeks to reopen them. That was insanely frustrating, but in fairness they had to put in new systems of covid19 safe reopening. Now we have those systems so hopefully it is 1 week max.

Keep posting your workouts, it is enjoyable reading what others ARE allowed to do. In the mean time, I am running and XC skiing every day and rowing and weights 5x per week and doing 100-300 pushups daily (the latter "just because no one can lock me down from doing those")

Did a long session, almost continuous for an hour earlier this week...

...on my vasa :(

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Strava

So with your IM set on the 1;45 in mind, I did this set on Saturday at the low/far pool:

500s@7;15(7;03) 200IM kick@4;00(3;54) 3x100buoy@1;30(1;22/19/17)
12x100@1;45-2xIM/1x pull. IM's- 1;24/22/23/22/23/21/22/21. pulls-1;13/13/12/09
200IM kick(3;50)
6x100p@1;30(1;13 to 1;11) 4x50 buoy
3200SCY

So after that IM set, perhaps I could do a more sustained IM 100 group at a low 1;20 pace @1;45. But I did need to rest my legs every 3rd pulling, even though I kept my HR up a bit with a good effort on them. But also got 10 more seconds rest, which means the world at that interval, so thanks for the motivation T.

Monday morning endurance swim:

m/s: 300 free, 100 back, 100 BS, 200 free, 75 back, 75 BS, 100 free, 50 back, 50 BS, 50 free, 25 back, 25 BS,100 free, 75 back, 75 BS, 200 free, 100 back, 100 BS, 300 free
c/d: 200 BS, 200 back

Spent yesterday skiing powder and moguls with one of my teenage kids, so stretching out in the water this morning felt awesome.

I did 2 x200Im @ 3:30 249, 246
4 x100IM @ 1:45 descended to 1:20, pretty similar to your splits.

Saturday I did 8 x75 fl/bk/br by 25 on 1:30 was holding 1:02ish and the last one I got a 59. was getting a lot of rest on those so I kept up with the quality

Gonna cut back to 1 weekday and 2 weekend swims due to work for the next 2 months. Goal will be 3 a week.

I think 3 days a week if done right can still net some faster times. I got in 3 last week and just upped the intensity to cover for lost yardages. Did a pretty good sprint breast set today, actually had a guy in lane next to me to push the pace for a few:

5x200s@3;10(2;50/46/43/39/37) 200IM kick(3;53)
3x200p hard@3;00(2;21/2;19/2;18 new WO PR)200IM kick(3;45)
12x50@1;00, 2 buoy/1 breast- Buoys(39 to 37's) Breast(42/41/40/39) 100kick(1;55) 50 breast all out(38)new workout PR
200IM kick(2;50)
2950SCY in 55 minutes

Gonna start to use some of your IM sets too, a virtual lane mate for swims most old guys dont like to swim..

12 days to my A race (14 km marathon swimming race) - entering taper stage now. All my idols will do it as well.

It won't be cold this year. I hope that I can complete in 5 hours.

IM focus for main set today, fly is still improving - mostly in that I can now swim 25 without shooting my HR through the roof:

w/u: 200 free 100 back 200 free 100 back
m/s: 6 x 100 IM; 6 x 100 free with pull buoy
c/d: 3 x (100 back, 100 BS, 100 free)

Might try to swim a 50 fly sometime soon, it's starting to seem less daunting...

Test set for free this morning, went okay but I seem to be stuck on a bit of a plateau now, speed-wise.

w/u: 300 free, 100 back
tech: 6 x 75 as 25 scull, 25 drill, 25 swim b/l
m/s: 18 x 100, as 4 x 100 free (1:34-1:36), 100 back, 100 BS, 4 x 100 free (1:33-1:35), 100 back, 100 BS, 4 x 100 free (1:32-1:34), 100 back, 100 BS

WRT to 3 days a week-- I think I've probably capped out at what I can do on 2 days a week. I'm trying to figure out how to get a third day in consistently, will likely be jumping in the HOA 20-yard pool once the water is tolerable. Getting to the Y for a third time is pushing it, since it's roughly two hours total with the drive there and back to get in ~50 minutes in the pool (also they are nuking the pool with chlorine and it's turning my skin into scales as well as shortening the life of my suits).

Yesterday:
regular 700 warmup (300 + 8x50 drill)
3x500 as 150 ez, 50 hard, 150 ez, 50 hard, 100 ez on 45s rest (was ~5:48 on all) -- this is like a fartlek for swimming and is very very good to do regularly
5x200 pull, paddles + buoy, try to negative split while going fast (i.e. make sure you accelerate on the 3rd 50)
[2:03 (02-01); 2:04 (02-02); 2:04 (03-01); 2:04 (02-02); 2:05 (03-02)]
6x50 easy


3500 scy
+30 minutes on the bike doing 2 rounds of 10 30/30s at 130% FTP/ 50% FTP


Today:
regular warmup
5x100 ankle bands
5x [100 fast, 50easy on ~2:30 total]
[1:00.2, 59.0, 58.3, 58.3, 57.7]
extra 50 easy
2 rounds of 4x25 with parachute, 4x25 fast
5x50 cruise


2650 scy


will prob take this afternoon off

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Ya, I figure two good hard days lets you keep in place, even perhaps get faster if you did a sole focus on one thing. The 3rd day is the one to grow on as they say, and after that all gravy! Not sure what to do today as we got the 4 day holiday coming up this weekend, and I have some reservations at the cooler and lower pool. So thinking of saving up some speed work for then, so a bit of aerobic middle distance today:

3x(300/200/100 swims/200IM kick@4;00) swims@1;30 base(4;22/2;49/1;18) buoys@1;25 base(4;05/2;39/1;16)pull@1;20 base(3;43/2;25/1;08) kicks-(3;55/3;45/3;41)
500p steady@7;00(6;16)
4x100@2;00 IM order easy to moderate (fly-1;39/bk-1;32/brst-1;32/free-1;13)
4x50 buoy@;50(39's)
3500SCY in 57 minutes

Swam with the masters group which consisted of 4 twenty something women and 4 fifty + men/women. I tried to keep up with the youngsters.

1000 SKIPS (200FR/200K/200IM/200P/200FR)
3x(2x25 on 30, 50 on 50) Fly/BK/BR
8x150 (50 Fly/50BK/50BR) on 15 seconds rest
9x50K on 10 sec rest (3Fly, 3BK, 3BR)
100 easy
3000SCY

Definitely swim harder with other people and rest intervals shorter than I usually take, so a good session.

Opening 500 M, in 9:51! V happy. 1st under 10 min since March.

The rest was all 100 M repeats on 2:30.

Just happy to be back in the pool and slothing.

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

Endurance swim today:

m/s: 2000m continuous as 500 free, 100 back, 400 free, 100 back, 300 free, 100 back, 200 free, 100 back, 100 free, 100 back
then: 700m continuous rotating 75 BS, 25 fly

My endurance has increased way more than my speed, even though I've been doing mostly 50s, 75s and 100s. Go figure.

My endurance has increased way more than my speed, even though I've been doing mostly 50s, 75s and 100s. Go figure. //

Hate to tell you this, but if you do a 700 and it is 75 of one stroke and 25 of another, that is not 25's and 75's. A 2000 continuous but broken into smaller parts, well is still 2000. To get faster, you have to do those 25's/50's with at least as much rest as it takes to swim them, and more...

OK Mr. smarty fins.

100 metre repeats, I'm giving myself 30 seconds rest, each one takes 2 minutes.

To get fast, I need MORE rest??

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

To get fast, I need MORE rest??//

Short answer is yes. Long answer is you need enough rest to recover from a 90+% effort on the 100's, so that you can do similar times for quite a few, and then eventually just blow up all together. Doing 100's at 2 minutes on the 2;30 is not really a speed building set. Of course you can find a time you can do and replicate it on a large number of repeats at that interval, but they won't be 90+% efforts..

Sounds like a fun challenge.Thnx.

I'm pretty sure the chassis can't handle 100 M at 90%.

I'll try 50's at that intensity, which will likely be about 50 seconds, then give myself a full minute of recovery, see how that goes.

Nothing to lose.

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

I went 7 days without swimming for various reasons, some good and some not good. Anyway, 13.9 mi run this morning then a very enjoyable 650m 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

I had a go at the 50m speed session this morning and was able to hold the same speed for 10 reps, pushing off on 1:30 and swimming each rep in 41 or 42 seconds. I started my reps at the deep end so felt good about the social distancing concern. I did a pretty big warm up to make sure I could really get some quality in my 50s. I don't know how to flip turn, so the fastest I have ever swum 50 without a dive at the start is right around 40 seconds; I guess that means 41s qualifies as a 98% effort. It definitely felt like a different type of session and was lots of fun! I will add this one to my weekly rotation:

w/u: 500 as 400 free, 100 back
tech: 500 as (10 x 25 drill), 250 pull
pre-main: 500, alternating 25 free (hard), 25 BS (easy)
m/s: 25 back (to get to the deep end) then 500 as 10 x 50 free (hard as I could handle), pushing off on 90s, reps came in at 41 and 42 seconds. Last couple I had to push really hard to maintain the same time.
c/d: 25 back (to get back to the shallow end) then 500 BS

That is a great set of 50's sam, and the way you are supposed to swim them in able to become a faster swimmer. And rest assured, if your 50 gets faster, it trickles up to all the distances, especially if you are doing other aerobic sports to fill in your endurance.

I got in with the wife today, so did a big set of 150's on the 2;20(Her 100 interval)

12x150@2;20-4swim(2;12/2;09/2;04/1;59)4 zoomer(1;57/1;56/1;55/1;54)6pull(1;49/48/47/46/46/43)
4x100@2;20, odds buoy/evens IM-buly(1;19/1;15) IM's(1;21/1;19)
4x50@1;10 IM order(fly-38/bk-41/brst-43/free-34)
500 hard pull(6;10)
2x100 IM kick (1;55/53)
3100SCY

3500 SCY longest pool workout in 11 months

400P(4:02)/200K/300P(3:51)
10x100 on 1:30 (1:18-21), 4x50K on 1:15
Pull set on 1:30/100 base [2x200 (2:33/6), 2x150 (1:53/4), 2x100 (1;17s) 2x50 (37s)
4x50K on 1:15
8x25 on 40 IM order (17-21)
100 easy

This thread reminded me to doing some speed work with longer rest. 25s were a start but will do some more of that

What is a “zoomer” Monty?

He is probably referring to a type of fin - they're short fins.

5500 scm for me this AM, something like

5 x 100 on 1:45
1 x 200 on 3:30 (3:04)
5 x 100 on 1:45
2 x 200 on 3:30 (3:00, 2:58)
5 x 100 on 1:45
50 kick
3 x 200 on 3:30 (2:58, 3:00, 3:01)
50 kick
5 x 100 on 1:45
3 x 200 on 3:30 (3:05, 3:06, 3:04)
50 kick
5 x 100 on 1:45
50 kick
2 x 200 on 3:30 (3:04s)
500 c/d mix kick and 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

What is a “zoomer” Monty?//

Tiger got it, they are a super short fin that sinks, just a couple inches longer than your actual foot. It forces one to think more about your kick, otherwise your legs will sink, and it gives just the slightest bit more purchase feel against the water. When I first use them, it is a bit slower than swimming naked, but once I get a better feel for my kick with them, then I can go a second or so faster per 100 on longer sets. For a short burst you can fly, but there is a pretty big aerobic cost to that speed, so not sustainable.

3300 SCY

1000FR (13:53 (6:55/6:58)), 4x50k on 1:15
5x200IM on 3:30 (2:57-8), 4x50k on 1:15
3x200P on 3:00 (2:34-40)
8x25 IM on 40 (17-21) 100 drill/easy

Worked the first two sets and died on the pulling. The IMs were going to be descend, but just holding was hard enough.

Went to the lower pool and didn't have a clue what to do, so I pinched most of your workout here, hope you dont mind. Did extend it a bit, but didnt feel like 5 straight 200 IM's, so broke it up a bit. Thanks for the inspiration and feet to chase too..

1000swim- (13;47--7;02/6;45) @14;30 150 IM kick(2;56)
10x200, 3/4/7/9 all IM@3;30, others pull@3;00. pulls-(2;34/31/32/31/32/25) IM's(2;55/2;52/2;54/2;51)
3x100IM kick@2;00(1;53's)
5x50 buoy easy@1;00(39's)
300IM kick easy(5;56)
4000SCY in 67 minutes

Endurance swim this morning to ease my aching body after skiing with my teenage kids yesterday:

2900m continuous, alternating 400 free (build) 100 back (easy). Thought I could squeeze in 3000m in my one hour slot but lost a couple of minutes at the start and end so had about 56 minutes and couldn't quite get it done. Not sure why it should feel frustrating, but it did. I feel like I want to try the same set tomorrow and try to complete it.

Back at the high hot pool, but seems like only 84/85 today, so not completely horrible. Big focus on fly today, and in the near future to be able to actually race a 200, and go out easy in a 400 IM:

15x100 big descend- 5swim@1;40(1;28 to 1;18) 5 IM kick@2;00(1;55 to 1;46)5pull@1;30(1;15/13/11/10/08) 100 IM kick
6x(100fly first 3, dolphin last 3@2;30/50 fly hard@1;30(fly's-1;36/1;34/1;34, dolphins-2;08/2;06/2;02--fly 50's- 36/36/35/35/35/34)
200p@3;00(2;28)2x100p@1;30(1;10/1;08)
2900SCY in 57 minutes

time for some speed work.

through covid been at my buddies indoor private 25 yard pool.
swimming solo.
5k per swim 2x per week. occasionally getting in a 3rd swim.

Looking to start adding in my 3rd swim per week, renting a lane at the local pool for 45 min and hitting it hard w an incredible local swimmer who will destroy me, but it will be fun.
We can have a lane for 45 min so assuming we do a 1k warm up with some short sprints to get going, we intend to hit:
15x 100 on 1:30 (to start then more if we can fit them in) where we go 1 easy and then 2 fast.

This kid will prob go 53s or 54s on the fast. I am hoping to start around 1:00 or 101 and get below a min per 100 after a couple weeks of this workout happning.

Did some 25s all out this am on a minute. Shocking how 10-13K a week solo, while good, doesnt prep the body for that effort. So it will be good to get that in.

So, more updates to come.
love this thread.

best,
daved

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http://www.theundergroundcoach.com

The fucking government still keeps the closure order for swimming pools while allowing gyms to reopen having ~10 daily COVID cases out of 7.5 M population in the territory.

Speed focus this morning:

w/u: 400 free, 100 back
m/s: 8 x 100 IM; 200 back; 8 x 50 free (holding 41s, pushing off on 90s); 100 back; 8 x 25 free (holding 18s, pushing off on 60s); 100 back

Was checking my HR after each 50 and 25 of hard free and making sure I was back below 120 before the next one, so recovery is pretty good (even if speed is still mediocre).

Swam with the Masters team: 3700 SCY

300S/200K/100P/200 Pace (2:39)
6x100 on 5 sec rest(1:20-21)/300P
3x200 on 10 sec rest (2:42-5)/300P
600 (8:28)/300P
4x50 on 10 sec rest

Was supposed to maintain the same pace per 100, but I cracked about halfway they the 600. Very humbling, which is why it’s good to swim with a team occasionally. They do sets I wouldn’t do to myself .

I hope that by echoing this sentiment this thread will have mercy on me and allow me to post my

30 min x bands

workout. I have a feeling it isn't Fish-twitch-kosher, but please please please let me say I did a swim workout. It's been a year since I was in a pool.

Where are you guys where they’re not reopening? In US, most states are having restricted access (1 swimmer per lance and 45 or 60 min reservation system) and I’m not aware of any cases attributed to restricted access swimming. I was out of the pool for four months and it took me 4 to get back close to March 2019 swim level (it may be age related, at 63). Hoping you all get back in as “re entry” was no fun.

Endurance swim this morning, managed the full 3000m.

m/s: 3000m continuous as alternating 500 free, 100 back

1h40 trainer, 3700 scm

2 x 500 on 8:30 w/u 8:06, 7:46
2 x 100 on 1:40
2 x 50 on no interval swim the first, kick the second
8 x [200 fast on 3:15 + 50 kick on 1:45] 2:55, 2:55, 2:53, 2:55, 2:56, 2:56, 3:01, 3:01
400 c/d kicked some of it

---

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 supposed to maintain the same pace per 100, but I cracked about halfway they the 600. Very humbling, which is why it’s good to swim with a team occasionally. They do sets I wouldn’t do to myself . //

Curious as to whether you get to swim behind anyone in their masters? I know a few clubs here have 3+ per lane, so drafting off the lane leader and down is an actual thing again. I know I always swim faster in a lane, as well as next to someone who pushes. But fun to have those 3 to 5 second per 100 faster times in a moving lane, been over a decade since I felt that sensation. Good job on the super tight intervals, made your short distances into a distance workout...

Didnt know what to do today, so got in and did my 500 build to see where I was at. Descended 100's from 1;28 to under 1;20, so figured maybe a good day. Got two workout PR's in the mix;

5x500- 1swim@7;30(7;03)1 IM kick@10;00(9;22)1 pull@7;00(5;54, new PR)1 IM kick@10;00(9;08, new PR) 1 medium effort pull(6;16, medium is getting a lot faster)
18x50@1;00, every 3rd fly through 9, then breast to 18, all others buoy--buoys(39's) fly(37/36/36, breast-41/41/40)
3400SCY in 59 minutes

We all swim one person per lane, so no drafting. Also with the fixed rest interval (rather than fixed overall time interval (e.g. 100s on 1:30) the group breaks up pretty quickly, so you not really able to race head to head, although there is awareness of how the others are doing and trying to gain, or not lose, ground. For me it was 2 faster and 5 slower swimmers.

I would love to be swimming right behind someone and get that draft.

5600 scm, something like

2 x 500 on 9 (8:14, 7:57)
150 "fast"
50 kick
6 x 100 on 1:50
6 x [50 kick + 100 fast] 1:27, 1:27, 1:25, 1:29 (goggle leak), 1:27, 1:26
50 kick
2 x 500 on 9 (8:16 (foot cramp = really positive split), 7:44
150 "fast"
50 kick
200 smooth
50 kick
3 x 200 on 3:30 (3:11s)
400 c/d alt kick swim by 50

---

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

Did some testing this morning to see where I'm at. Tested 200 free and 100 IM to compare. I'm now within 5 seconds of my PB for 200 free and set a new 100 IM PB, so fairly pleased overall. I will stick with the alternation of speedwork with long rest and endurance (short rest) focus. New goal is to get my 200 free below 3:05 and my 100 IM below 1:40. In a regular year my focus would be on my running right now to prepare for the spring half-marathons, but since they are all cancelled, swimming goals seem like the way to go.

w/u: 200 free, 100 back, 100 BS
m/s: Round One (continuous): 200 pull (3:13), 100 back, 200 free (3:15), 100 back, 200 pull (3:09), 100 back, 200 free (3:10) 100 back
Round Two: 4 x 100 IM on 2:30, building to best effort on fourth rep (1:52, 1:48, 1:44, 1:42); 100 back
Round Three: 4 x 50 free on 1:10 (all 42s); 100 BS
Round Four: 4 x 25 free on 0:40 (all 19s)
c/d: 200 BS, 50 back

Back to my lazy ways in the pool: 1000 m straight, two laps of it 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

Did a family trip to the low/cooler pool today, so figured I might do some fast stuff. After a bad warm up, just decided to go for it anyway, and ended up with a good IM day. Was going to go for a new PB in my broken 400IM, but cramped on the back push off, coasted and soft swam the rest, but then continued on with the breast and free. Seems like I would have beaten my 5;22, but that will have to be another day and time now. Theme today was blocks of 400's:

4x100s@1;40(1;28 to 1;23)
4x100IM kick@2;00(1;55 to 1;51)
4x100 IM@2;00(1;25/22/22/19)
400p@5;30(4;57)
4x100buoy recovery@1;40(1;28/26/24/22)
Broken 400IM, 100's@2;00(fly-1;19/ aborted back due to cramp-1;32, extra 30 seconds to stretch it too/ Breast- 1;26/Free-1;09)
2x200IM kick@4;00(3;49/3;44)
4x100p@1;30(1;15/14/12/08)
Broken 400IM, 50's@1;10--- 5;01 (fly-37/36/back-41/39/Breast-42/41/Free-33/31.9).

3600SCY in 70 minutes

Very happy with the long rest 400 Broken IM, used to be a time I did as repeats in workouts 20 years ago!!!!

Wow. Your IM is really strong. No weak stokes and a really good back half. Any masters meets scheduled yet where you could get a national top 10 ranking in 400 IM, maybe 200 IM also.

I just realized I forgot a set of 4x100IM in my big IM day today, now the math works. Thanks for the support, and I think that my 100 and 200IM might be pretty good right now. My 400 I feel is going to suck because my distance fly is just too HR consuming, and will throw off the other 3 strokes for now. My brain has it in the back perhaps a 1;06/7 100, and sub 2;30 200 on a good meet day.

But alas, no meets in the near future around here, just when I age up and could possibly be top 3/5 in the nation in a couple events. For now I'm going to be hopeful that the short course nationals reschedule for 3rd week of July might happen. I get my first shot tomorrow, 2nd middle of march, so should be fully immunized by then. Hopefully the rest of the swimming world and country can follow suit by then too..

That 1;19 100 fly was just too hard today, it feels like I should be cruising a 1;15 to start that thing out and be able to utilize my good back half..Thanks again, if you hear of any meets let me know. I heard of one around here but it ended up just a squad meet for the Mission Viejo team. Too bad they couldn't have invited the other team in town NOVA, the one I of course align with at meets...

I did a 14 km race today. Time probably improved by about 20 minutes compared to last year but went last place. I will have a race report once the official times are out.

Look forward to the 14k race report.
My swim was a much less interesting 3300 SCY

300 (4:02)/200k/300P 3:50)
10x100 on 1:30 (1:20-1)
3x100K on 2:15
10x100P on 1:30 (1:13-18)
6x25 on 40
50 easy

Congrats! I also look forward to the RR.

4600m
40 min stairmaster
hamstring curls, a glute kickback thingie, back extensions, crunches

swim was
30 x 100 first ten on 1:45, then 20 on 1:40
50 kick
200 swim
50 kick
300 swim
50 kick
400 swim
50 kick
500 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

Swam for technique and endurance this morning, 2800m continuous alternating 200m free (focusing on form) and 100m drill. So one-fifth of a 14k...

Official result will probably be out today. I'm desperately waiting for it for my analysis and to decide on my emigration decision as visa application on phone starts today. This was an easy race which everyone PBed due to perfect condition.

Got my first Covid shot last night, super sore shoulder but didn't affect my swim today. Was late getting in, so just got 52 minutes of pretty good quality 100"s;

5x100s@1;40(1;23/22/22/20/16)
5x100IM kick@2;00(1;49/48/46/45/42)
18x100, every 3rd stroke IM order@2;00, all others buoy@1;45- buoys all 1;18's, fly-1;27/1;26, back-1;24/1;23, breast-1;30/1;28
2800SCY

Race report is out. I have published it on my blog. Everyone got his/her result 6% less than last year. The race was an easy race with perfect condition.

yay for the vaccine, Monty!

21.7 mi bike
3800 scm swim

2 x 500 on 8:30
8 x [200 fast + 50 easy kick swim or scull] 3:05, 3:04, 3:05, 2:59, 3:01, 3:01, 2:59, 3:01
800 c/d mixing kick, backstroke, free

I was annoyed with those 200s, I just couldn't quite figure them out.

---

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

Good work on the vaccine!!

My wife has 2 co-morbidities and is phase 2 out here (boston area)...

It has taken 2 weeks of prob 4-6 man hours a day trying to get an appt. Between her and I trying online.
She finally got an appt for next week.

Anyways, swim update: super easy cruise yesterday to loosen up. Felt very very awful to be honest without sounding like a whiner. I chose to foam roll and stretch yesterday instead of weights and I feel a billion times better today.
Yesterdays swim:
1000 warm up as 200fr/50bk (x4)
500 as 75swim25KOB
---
500 flutter kick w board held 1:55/100 and it was easy despite feeling awful
---
2 rounds of
300 as 100fr/bk/free
4 x 50 with 5-7 sprint strokes off the wall and into the finish.
-- trying to wake up to some speed.

Thursday I will be swimming w a kid who is incredibly fast and a well respected open water swimmer.

We are going to do some fast 100s to get speed going.
He will crush me...but thursdays post should be a fun one to read for you.

Today I just played w my twin 2 years olds at my buddies indoor pool, that has to count for something!

daved

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http://www.theundergroundcoach.com

Speed endurance set this morning, 2600m total

w/u: 200 free, 100 back, 100 BS
m/s: 3 rounds of (200 free, 150 free, 100 free, 50 free, 100 easy back); pace times were:
Round one: 3:20, 2:25, 1:33, 0:43;
Round two: 3:12, 2:19, 1:30, 0:43;
Round three: 3:10, 2:21, 1:31, 0:42.
c/d: 100 back, 100 BS, 100 back, 100 BS

Your Race Report is really good. A nice mix of pre race/race/post race and covering both the science and emotions of training and racing.

A 14K open water race is very impressive, especially in the past COVID year. Congratulations and best wishes for your next endeavor.

I tweaked my neck sweeping the floor this morning before swimming, so my workout started easily trying to figure out how the tweak was going to affect my stroke (it didn't but it took me some meters to figure that out).

5775 scm (the 75 not listed was a 25 of "sprint to midpool, stop because of cramp, flip back and go to wall" and a 50 of "sprint to midpool, cramp, kick the rest of the lap")
hamstring curls + glute kickbacks

500 + 50 kick + 5 x 100 on 1:45 + 50 kick
400 + 50 kick + 4 x 100 on 1:40 + 50 kick
300 + 50 kick + 3 x 100 on 1:35 + 50 kick
200 + 50 kick + 2 x 100 on 1:30 + 50 kick
100 + 50 kick + 1 x 100 on 1:25 (missed that, 1:27) + 50 kick
100 + 50 kick + 1 x 100 on 1:25 (missed again, 1:27) + 50 kick
200 + 50 kick + 2 x 100 on 1:40 (calf cramps) + 50 kick
300 + 50 kick + 3 x 100 on 1:40 (this was the interval I could make and deal with calf cramps too) + 50 kick
400 + 50 kick + 4 x 100 on 1:40 (see line above) + 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

That's a pretty big swim there Tiger, especially since you often do little to no swimming on many of your training days. Ahhh to be young again: (-;

Another solo swim with the water walkers and lily pads, they all think I'm some crazy SOB:

4x200s@3;10(2;49/45/40/39)2x200IM kick@4;00(3;51/3;45)
6x200, odds pull@3;00, evens stroke IM order@4;00-pulls(2;30/2;35/2;31)(fly-3;15/back-3;01/breast-3;08)
3x(2x100p@1;45/50 stroke IM order hard@1;30) 100's pull(1;16/14's) (fly-34/back-39/breast-41)
300 steady pull(3;51)
3450SCY in 59 minutes

3400 SCY. Did a gimmicky workout of all 200s

200(2:42)/200K/200P (2:31)
5x200 on 3:00 (2:43-5)
200K (4:05)
5x200 on 3:30 alternated IM and the BK and BR (3:01-2 on the 3 IMs. 2:53 for BK and 3:14 for BR
200K (4:08)
Broken 200 (10 sec at each 25)
200 drill/cool down

5300 scm swim, 5.5 mi bike

mostly seeking a quiet headspace today

something like

2 x 500 desc 8:38 (on 9), 7:44 (on 8)
2 x 100 easy
500 fast 7:28
2 x 100 easy
50 kick
3 x 100 on 1:45
50 kick
20 x 100 on 1:45
300 kick c/d

---

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

Finally able to get back in the pool after two weeks away due to the freeze catastrophe in Texas last week... of course the heater on this outdoor pool is broken (pretty much every YMCA pool required some fixing after last week, as do the public pools, half of which remain closed) so it was 68F water instead of the usual 86F. Not unbearable, but I'll probably bring a wetsuit tomorrow since I rarely get to use it and won't overheat in this water.

300 easy
8x50 drill
600-500-400-300-200-100 with ~45s rest
get faster as the distance gets shorter
5x100 with paddles and ankle band
2x50 cool down

3400scy in 52:05 (41:41 moving time)

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Technique and speed this morning:

w/u: 200 free 100 back 50 BS 200 free 100 back 50 BS
pre: 24 x 25 rotating through scull, drill, free (b/l breathing)
m/s: 10 x 50 as 25 free (hard) 25 back (easy)
10 x 25 free (sprint - holding 17 or 18s, leaving on the minute)
c/d: 200 BS

Doesn't look like much when I write it down but I was breathing out of my arse on those 25 free sprints at 100% effort.

I'll probably bring a wetsuit tomorrow since I rarely get to use it and won't overheat in this water. //

Better watch out, you may get a thread started on you and all can expound on the deficiencies of pool wetsuit training... (-;


I was wondering about your pools there in Texas, so many pipes bursting or pumps failing, had to affect you guys there. I have a ton of family and friends all through Texas, seems like just about everyone got affected in one way or the other. Some in a bad way like pipes bursting and flooding their homes. I think unless you have gone through this type of disaster, you really dont get how much damage some loose water can do to ones home. I had 10k gallons get sprayed into my home once because of a 3 day hard freeze and a thermostat that decided that was a good time to take a shit...Glad you are back in, get some good swim/run practice with the Wettie, monster buoy, and shoes while it is nice and cold there.

I got in a rare pool swim. Actually remembered how to flip turn (kidding!)
w/u 200s/100k/3x100p/4x50 alt fast & ez
4x500 hold pace throughout (1:20 it turns out) :10 RI
A. 5x100
B. 200/100/200
C. 2x250
D, 500
Held pace & slightly better on 500.
200 cool
3000 scy

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

5300 m

something like

3 x 500 on 9 (well, last one on 8) desc 8:16, forgot, 7:27
6 x 100 on 1:50 easy
50 kick
[7 x 100 fast + 50 kick] 1:24, 1:25, 1:25, 1:26, 1:26, 1:27, 1:27
200, 300, 400, 500 w/ 50 kick after each
300 mixing sidestroke and dog paddle etc :)

---

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

Did some testing in the pool this morning, came up with a CSS of 1:43.5, which is a second and a half faster than last time I tested it (about 6 weeks ago), so a 1% improvement in five weeks of hard training (missed a week in there because of COVID stuff). This sport definitely teaches patience and humility...

w/u: 200 free, 100 back, 100 BS
pre m/s: 4 x 100 IM, 100 BS
m/s: 400 pull (6:45) 100 BS; 400 free (6:39) 100 BS; 200 pull (3:13), 100 BS; 200 free (3:12); 100 BS
c/d: 100 back, 100 BS

back in this morning. pool was colder (~67), as was the air (~48F), so I wore the wetsuit. Observe the speed:

300 easy-ish (trying to warm up to the cold pool) in 3:19 (10-15s faster than without wetsuit)
8x50 drill
3x[ 400 moderate/smooth, 2x100 strong, 4x25 fast], get faster each round:
4:28.5 // 1:00.9, 1:01.3 // 13.3, 13.7, 13.3, 13.6 (there is a current in this pool)
4:24.4 // 1:00.7, 59.9 // 13.4, 13.5, 13.0, 13.6
4:16.5 // 58.5, 58.3 // 12.8, 13.0, 12.8, 13.2

8x50 easy on ~15s rest (avg high 31)

3200 scy in 35:18 moving time.


+easy 5k on the treadmill just before lunch

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9.5 mi bike
4800 scm swim

something like

20 x 100 as 5@ each 1:50, 1:45, 1:40, 1:35
2 x [50 kick + 5 x 100 on 1:35]
50 kick
10 x 100 on 1:40
4 x 150 odds kick evens swim
50 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

Did this one yesterday, mix of distance pace interlaced with really fast IM stuff:

3x(100/100@1;40/200IM kick@4;10/100IM fast@2;00) 100's swim/buoy(1;27/23/21/20/19/19) Kicks(3;50/48/44) IM's-(1;20/1;18/1;16)
4x(300p@4;30/50 all out IM order@1;30) 300's-3;50/3;48/3;46/3;43) 50's(fly-33/bk-38/brest-39/free-31)
200 kick/buoy
3100SCY

Pretty happy with my 50's stroke, but too much to assume this could be 200IM splits on my best day I think...

Doing back to back swims yesterday and today, so though about doing an easiest distance day at the cooler low pool. Went too hard and am now knackered:

7x500- swim@7;30(7;05) IM kick@10;00(9;35) Buoy@7;30(6;49) 3 pull@7;00 descend(6;16/6;13/6;08) IM kick@10;00(9;45)
11x50 buoy/swim@;50 steady survive(41/40's)
4050SCY in 67 minutes

Most yardages I have done in over a year I believe

Last Feb session: 3400 SCY

300 (3:58)/200k/300P(3:51)
300S on 4:30 (4:02)/3x100 on 1:30 (1:20)
200S on 3:00 (2:42)/2x100 on 1:30 (1:18-19)
100 on 1:30 (1:18)/2x50 on 45 (38s)

200K
8x100P on 1:30 (1:13-7)
8x25 on 30 (17s)
200 drill/cool down.

Good month: back close to where I was a year ago before pools closed.

You are getting after it. I’ve only done two workouts in the last 3 weeks. Yesterday was 2500yds. Did a 2:52 200im and 1:22 and 1:23 100ims. Just barely hanging on and not out of shape yet

youre really getting in a lot... nice work

Last weeks speed work: (forgot or didnt have time to post)

I swam w a VERY fast guy out here. He was crushing it! So great to have a partner in crime who can go that fast.

MyMainSet:

12 x 100 on 1:45 done as 1 ez 2 sprint max
I was able to go 102, 101, 102, 103, 102, 101, 102, 102

Then we did a 300 easy

Then
6 x 50 same set up on 1:00
27, 26, 27, 27 --

Long warm down.
Felt awful and awkward but today I swam again, first time since and it made a WORLD OF DIFFERENCE

6k this am as:
2 rounds of:
1000 swim (as 200swim50back)
500 as 75swim 25 KOB
10 x 50 on 1:00 kick
10 x 100 swim on 1:20
----

Today I was able to easily able to up the energy and get my 100s on 1:20 under 110 if I wanted. But mostly just cruised around 1:11 or 1:12s.

Already signed up for another go on thursday am.
Will post again

daved

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http://www.theundergroundcoach.com

Swimming is on my training schedule this week, we'll see if it happens.

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Washed up footy player turned Triathlete.