2.8 mi run, 1250 m swim (straight, last lap kick), 10 mi bike

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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

Happy March!

6 x 150 warmup (50 kick, 50 drill, 50 swim) R:15

15 x 50 :30 3 x (2 smooth, 2 build, 1 fast)

3 x ( 5 x 75 1 on 1:20, 2 on 1:15, 2 on 1:10, 5 x 25)

pull set. 3 x (1 x 125 2:00, 2 x 100 1:30, 3 x 75 1:00)

Monday morning swim:

w/u: 200 free 100 back 300 drill
m/s: 20 x 100 as 1-4 IM 5-8 pull 9-12 free 13 back 14 BS 15 free (hard: 1:27) 16 back 17 BS 18 free (hard: 1:28) 19 back 20 BS

Felt pretty good on the hard 100s, pleased to dip under 1:30, it shows the speed from the 50s is starting to show in the longer reps.

Will be swimming less this month and starting to focus more on the bike/run as the snow is melting and the roads are beckoning.

Feb was a good month for my swimming, and to a lesser degree running. Looking forward to some warmer days now at the outside pools. Lots of stroke today, thinking about the 400 IM and 200's in the future;

5x100-3s@1;40(1;25/23/21) 2xIM kick@2;00(1;55/52)
15x100 stroke@2;10, 5 of each(fly-1;38/37/36/35/30) back(1;31/30/29/27/23) breast-(1;33/33/31/30/28)
5x100p@1;30(1;11/10/09/12/05) backed off #4 to blow out #5
300IM kick easy(5;55)300p medium hard(3;41)
3100SCY in 59 minutes

Most my distance fly past a 50 is kick, kick, pull still. Heart rate just gets too high to be able to hold a decent interval. Adding in one lap at a time of normal fly until I can hold the whole thing without gasping for a minute+ afterwards.

I know I swam a lot last week, but I expected to feel good today (last week was close to 30k M-Sa, didn't swim Sunday, expected to feel tight yesterday and did, but usually I would feel good today)

4.8 mi run progressive miles 1 to 4 (didn't get all the splits but a couple seconds under 8 min on the last mile) and .8 c/d
1900 m swim (18 x 100 as 6@ each 1:50, 1:45, 1:40 then 100 kick)
8 mi easy bike

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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 always go quality over quantity on fly. My go to is 4 50s on a minute or I do 25 sprints. I do 100s but it’s usually 50fly/50bk etc. or some Other variation. You should do some reverse IMs and some fly kick on your back. Also some 25 fly kick underwater either stomach or on back really helps with some breath control just don’t overdo it and blackout

Shoulders felt tight on this morning's swim, after swinging a kettlebell around yesterday, but they eventually loosened up.

w/u: 200 free, 100 back, 100 BS
m/s: 18 x 100 as 1-4 pull (1:33 best), 5 BS 6 back; 7-10 free (1:32 best), 11 BS 12 back; 13-16 IM (1:42 best), 17 BS 18 back
c/d: 400, mixed strokes

De-constructing my crappy stroke.

400m sculling/kicking drills.
4x100 25left arm 25right arm, single kick per pull, arm out front.
4x100 as above, arm at side.
400 small paddles, no buoy, breath every third.
4x100 IM to loosen and stretch.

I always go quality over quantity on fly.//

That is exactly what my age has forced me to do the past 5+ years or so. I can bust out some great 50's with good rest, but try and do a 100's hard on 2 minutes, forget about it. So I think my approach now will be similar to yours, get some speed going, do some short rest intervals on sprints, and hope that a taper will solve the high HR issues!!


Only scary thing is that 200fly though, that's putting a lot of pressure on a taper to get through the last 50+ without tombstoning..Have actually been thinking about Dev's old 1000's+ of fly/free or some other stroke. Might be a good way to harden all those fly muscles into getting some relaxed endurance...

"Eastern Block Tuesday"

w/u 200 25 free/25 rev IM
4 x 125 25 kick/50 catch up/25 finger/25 fist

Main 4 x (400 on 5:00, 6 x 125 (2 on 1:55, 2 on 1:50, 2 on 1:45) ez 50 on 2:00


Impressive work on the Fly work. Will have to wait until outside pool opens since fly is a bit tricky with swimmers starting on both ends.

heater still broken at the pool, and it's getting colder (<67F).

Decided to do some swimrun training (in a SR wetsuit):

300 warmup
8x50 drill
5x400 on 5:20 cruise, with paddles, buoy, and shoes.
2x100 easy

2900scy

playing around with how to decrease drag from the shoes, like a slow 2-beat 'kick' to lift one foot out of the water at a time or slightly flexing butt and hamstrings to lift heels out of the water. Not sure either makes a huge difference and likely uses more energy to perform.

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4.9 mi run 44:30, 2300m swim, lifting

my swim speed is on its third day of "disappeared"

2 x [500 swim + 50 kick + 4 x 100 on 1:50]
tried to do a couple 100s fast, 1:30s ????
100 c/d

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

Got a notice from the swim club today that Centennial (where I swim out of) won't be reopening for March. They closed in March of 2020 to do renovations, were supposed to reopen in Nov. Delayed because they found a leak. then delayed again. and again. and now again.....

I do have other options, but it means booking lane times and all that. I really need to get back in the water, but the next available pool time isn't for another week....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Pulled a muscle in my lower back doing weights, but swimming was mildly obstructive on turns only. Then went to pick up my towel and bam!! So now will hobble for a few days I suppose, traveling this weekend anyway so probably ok to have some days off:

500s@7;30(7;18)500IM kick(9;48)
1500p descend by 500(19;08--6;28/6;22/6;18) 200IM kick(3;54)
12x50@1;00, every 3rd fly steady, others pull fly(38's) pulls(37/36's)
100IM kick@2;00(1;52)4x50 @1;00 buoy(40/39/38/37)
3600SCY in 58 minutes

Bummer about your back.. happens to me from time to time too.
Old college injury from yanking on the starting block too hard.

Ok, so speed set #2, same set as last week but we did add a round of 50s kick w a board.

After 1300 warm up

12 x 100 on 1:45 (scy) as 1 ez then 2 fast
I managed a 1:00 on the first one and thought I might get them under a minute!!! But no... from then on it was 102, 101, 103, 102, 103, 102, 103 (fell apart on that last one)
300 easy swim
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6 x 50 on 1:00 same 1ez 2 fast and was much better here. 27, 26(high), 27, 28
1 x 50 easy
3 x 50 on 1:15 kick w board 1 ez 2 max-- managed a 42 and 45 (omg that hurt)

500 warm down
--------------
While my times were generally faster than last week, this week felt much more 'in control'. Not flailing like last week. I was getting back the feel of when I can engage and push vs spinning my wheels.
I know I am getting older and 2 years ago, pre-pandemic, I could hold 103s for 300s or longer.... I really feel like Im going to be able to get much better over the coming weeks with this.

I do this each thursday w a buddy who swam a Northwestern and was like 4:17 in the 500 and who is 16 years my junior. I just hope he does not get too bored. He is managing 55s and his last 100 he went 54. On the 50s, obv, im closer but he is still head and shoulders ahead at the end. In swimming terms thats an eternity. But it feels like I am in the game. The kicking... he is a monster. He went 30 and 33 on his 50s kick!!!!

Anyways, Ill keep this updated as we move forward. We repeated the week 1 workout today so will change it up for next week. Nothing longer than a 200 tho as we are looking to really push our limits with speed and fatigue.

all the best,
daved

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http://www.theundergroundcoach.com

I'm sorry your swim access is so limited right now.

6.9 mi easy run (65 min)
1100m swim (2 x [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

yeah, it sucks at the moment. I chat with friends from masters, and lanes are getting snatched up within a minute of becoming available for booking. brutal.

I'll probably bite the bullet and pick up a wetsuit so I can get in the lakes before June.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Strong set of 100s this morning, but took me a while to warm up...

w/u: 1500 alternating 200 free (build) 100 back (super easy)
m/s: 11 x 100 as 1-4 pull (1:31, 1:31, 1:30, 1:30) 5 BS 6-9 free (1:31, 1:31, 1:30 1:30) 10 BS 11 back

First Swim since like July, maybe August. Definitely first pool swim since July.

8x50m: Holding 1:10
5x100m: Holding 2:30
1x50m 1:16

Gosh, time to go to work, but managing total volume doing a run 100. Got myself up to 8 hours total volume, this is an additional 30 minutes. At least for the next few weeks I'm only going to be doing 1 day of swimming per week.

Also did a 20 minute run this morning and have a lift later.

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Washed up footy player turned Triathlete.

Just trying to stay warm:

300 warm up
8x50 drill
at a threshold effort, but descend each set:
3x300
3x200
3x100
10x50 cruise

3000scy

+~4miles on the treadmill

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Out in the Palm Springs area and got to swim in a true sea level pool for a change, albeit they only do 45 minutes. And a new system from the other 4 pools I have been to, you register exactly 48 hours in advance of your actual workout time. So no filling up the entire week on a Monday morning over 5 minutes, if you miss out, just wait an hour and try again. I kind of like this system, although the one at my local pool is great as most swims are not even filling up these days.

So got in lickety split, and busted out 3150SCY in a very tight interval session:

15x200-4swim#3;00(2;53/48/43/38)6pull@2;40(2;29/28/27/27/27/24)2IM kick@4;00(3;44/3;39)3pull@2;40(2;31/29/28)
3x50 breast@1;00(46/44/42)
3150SCY in 45+ minutes

Even with bad back, the extra O2 and cooler pool felt really great. Was able to hold intervals I normally could not at altitude, actually could recover in 10 seconds, rather than gasp into the next swim..

Thumbs up for posting these.

Almost as bad as when I made my 'comeback'. LoL.

The way for me was to take a couple weeks to 'relearn' the stroke, body position, timing, etc.
Then I got into some broken 200 or 400s and times started coming down. Immediately switched back to drills when stroke fell apart (aka, can't make the send-off).
It's a frustratingly slow process, but progress Will be made.

Keep at it!
.

My pools opened up finally and first few days were bad but due to a lot of xc ski skiing after two months off i spent my first 5 swims just doing random stuff and my main focus was doing a lot of dolphin kicking on my back and working my bad body rotation on free and back.

I worked up to a set of 10x50m long course alternating 50's dolphin kick on back and back stroke.

I grauldually worked back into fly doing sets of 150s as 100IM plus 50 free.

Yesterday was the first time I timed anything and was able to do 5x200IM scm on 4 min and it felt reasonably good. I think the dolphin kicking on back as a technique and conditioning think is really helping me get through the 50 fly and 50 back with my core contributing well.

I did one 400 as 50fly-50free just to see how far I am from not going into tombstone mode. It is possible already if I take the 50 free quite easy, but you know things are on track when you can push most of the free. I think the key for me is the first kick in vs the kick out and keeping chin surfing the water surface vs bobbing too deep and then too high. But as soon as core and legs go on strike my shoulders can't deal with it. Karlyn Pipes talks about front wheel drive on the catch and them immediately releasing arms and dolphins past hands anchored in the water and not worrying about finishing and releasing pressure on water as you move past

Glad your pools are back open, hopefully for good now. I think you will find that after about 3 weeks of solid swimming, you will be 95% back to wherdoe you left off. The yardages you have done these past years is going to really pay off now. What would have taken months, will now take weeks to cover. Now that last 5%, well that could be awhile.. (-;

I did another 45 minute blaster workout at the Palm Springs cooler pool. Not cold mind you, but 83 feels like a cold pool these days' and it was 83 degrees outside when getting out! I opted to get in as many yards as I could, so did mostly 500's on really short rest;

4x500- 1 swim@7;15(7;04)1 buoy@7;00(6;46)2 pull@6;30(6;15/6;11)
6x100@1;45, odds buoy(1;24/21/21) evens IM(1;26/24/22)
500 easy pull(6;27) 50 kick/50 swim
3200SCY in 45 minutes

Glad I'm done with that time limit, now can relax and do some stroke quality again. Not that I couldnt have here, but doing a 2k workout just doesnt fill the training log, and it was nice to be able to finally do short rest sets at a reasonable pace.

The GF devised a pool w/o for us that, while short, sure worked us:
w/u 200s/100 NFR/100k
6x50@:50
#1/4 E/F
#2/5 F/E
#3/6 All fast
4x50 IM switch @1:00 F/B, B/F & again
100IM @2:00 & 1x100@1:30
100IM @2:00 & 2x100@1:30
100IM @2:00 & 3x100@1:30
100IM @2:00 & 4x100@1:30
100k ez
2x150 ez (50k/50bk/50fr)

2700 yds
The 100s after IMs were tough - going from 1:15 to 1:17 except the last 1:13 is all I could do.

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

Nice swimming Monty and Dev.

So today was kinda fun actually.

I think the speed work days (only 2 but the 3rd on thursday) are paying off. Able to just up the energy and drop my times without a ton of stress.

14 x 300s today all on or about 15-35 sec rest (basically the next top or bottom)

1-3 were 100fr-bk-free
4-6 were 100free-100kick w board--100 free
7-9 were 100fr - 25 scull, 25 kob, 25 scull, 25 kob, 100 fr
10& 11 -- i decided to put in two up tempo efforts 3:31, 3:27 (something like that so 1:10/100 and it only took focus not much on the HR scale)
12 was 100 swim 25kob, 25scull, 25 back stroke, 25 kob , 100 fre
#13 was 6 x 50 doing 5-7 sprint strokes off the wall and into the finish
#14 was warm down-- broken into all kinds of stuff...


Speed is thursday-- prob gonna work on a set that has a 200 tempo followed by 75s sprint ... havent nailed it down yet.

daved

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http://www.theundergroundcoach.com

You are having some great swims there too Dave, 100's at low minute pace is a really fast masters time. You and Adrian could have a great workout together I would bet, right around the same zip code, not sure what your age differences are though. But that is the beauty of masters, we all just swim together based on ability, and let the computer sort out the AG later on...

I got back to the hot high pool, although on ly about 85 today, so tolerable. Added back in a couple seconds of rest for the gasping I always have up here, but had overall faster times in just about everything. Pinched Halfspeed's set he did, only I focused more on the IM portion and used the 100 pull to catch my breath a bit.

5x200-3swim@3;10(2;47/2;42/2;35)2 IM kick@4;00(3;44/3;35)
100IM@2;00/100p@1;30. (1;21/1;15)
100IM@2;00/2x100p@1;30(1;21/1;13;1;12)
100IM@2;00/3x100p@1;30(1;20/1;13/1;12/1;11)
100IM@2;00/4x100p@1;30(1;19/1;13/1;11/1;10/1;08)
3x100IM kick@2;30/50fly fast@1;30(1;59/1;55/1;53)(fly's-35+/35+/35 flat)
2x100p@1;30(1;14/1;13)
3100SCY in 58 minutes

What a difference in having an extra 15 minutes can make in quality at the same quantity...

3300 SCY.

1500 (21:14)
3x100K on 2:15
7x100P on 1:30 (1:16-7)
3x100K on 2:15
8x50 stroke on 60 (38-46)
100 drill

Swam 3 days last week, but long hours at the office had me totally wrung out by Saturday. Another year with no March meets to end the indoor swim season. With daylight savings time and warmer weather will increase cycling and maintain about 10k/week swimming.

Ya, someone here on our thread sent me a link to a meet that was supposed to be happening in mid April, but just called the RD and it is a no go again for this year. It was to be a regional championship meet over 3 days too, the Matt Biondi innovational. She said the city is not going to allow gatherings for at least a month or two, and they cannot do it in the summer, so a bust.

Mission Viejo is having intersquad meets, and they may be able to allow some other locals in in the next months, but not this one. Of course their mayor is Brian Goodell, that name will ring a bell with some old time swimmers..

Forgot, I believe you are on the east coast? The nationals are 3rd week of July in NC, probably not too bad a trip for you? And everyone in our age brackets should be vaccinated by then too...(-;

Monty,

Thanks! I appreciate it. Im hopeful these speed sets both continue to happen and that the paces start/keep improving. I (along w everyone basically) has spent the past year scrambling for just some pool time, and in that, I just looked to keep my feel and stay active vs hammering some short stuff.

What is the "high hot pool"? And who is "adrian"... is that a slowtwitcher out here? love to meet up w him if it's possible.

Feels like we should loosely organize a ST Fishtwitch swim meet up when the dust settles here and folks are feeling safe (and vaccinated).... would be a ton of fun. Put faces to names and share info.

Something to consider.

daved

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http://www.theundergroundcoach.com

Yes, scratching for pool time has become the new game we all play. If you go back into some of the fishes threads and look for this guy's workouts 'Optimal_Adrian", You can see he is pretty proficient in the pool, as well as the OW. He is doing the swim?run stuff now too, like many of us still clinging onto some sort of Multisport.

Many years ago we did a kind of virtual ST swim meet, think Jason organized it. Maybe we could tap into the USMS virtual meet they are going to hold in April/may and do one here through them? I'm about ready to just do my own personal meet all by myself soon, just to keep from going stir crazy.

And my high/hot pool is here in Palmdale. They keep it at 85 minimum usually, often higher, and it is about 3k feet. You wouldn't think I would feel that altitude being I live and train much higher, but Dan and I both notice a significant effect when we workout at that pool. I think that you actually get a handicap from qualifying times at 3k too, so there is that.

300 Warmup
4 x 125 25 kick, 50 catchup, 25 finger drag, 25 swim

Main Set

5 x 400 on 5:00
300 on 3:45
200 on 2:30
100 ez on 2:45

200 cool down.

Hi everyone, I'm about as fishy as a ribeye steak, and I'm not sure exactly how Dr. T's monthly thread works. Hopefully this is the sort of thing that belongs here.

On Feb 1, I decided to stop training like a dualathlete and start training like a triathlete. 17 swims later, my swim CTL is at an all-time high of 19 (womp womp).

I also just read The Triathlete's Training Bible and am giving self coaching a crack. So with regards to swimming I basically have no idea what I'm doing. Mostly I just go do 3000-3200 m in 400 repeats with 80 sec rests.

This morning, did a 1000 m TT (LCM: very privileged to live in a place where pools are open and no time limits so I can swim as much as I want).

W/u: 2x200 EZ
1000 TT: 17:43 for 1:46/100 m
2x500 @ 1:52/53
1x600 @ 1:56

I guess 1:46 goes in Trainingpeaks as my threshold? Hopefully that doesn't make my TSS way too high.

I'm borrowing Mr. Sanders's mantra for now: Stop Sucking at Swimming :)

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Darren
https://www.strava.com/athletes/12385497

It Me.

We could definitely push each other; that's a solid workout of 14x300.

Last couple of months I am usually the only person there in my time slot, although the pool's heater has been broken until today (back up to 82 from 65).

Monty, we definitely should do another virtual meet. Or, everyone should do the Sam Long swim test and post times.

This morning's swim:

300 easy
8x50 drill
8x100 with paddles as 50 kick/ 50 swim, ~10s rest
8x100 with paddles and ankle band, on 1:20
8x100 swim, descend each group of 4, on 1:25 [1:08-06-05-01 both rounds]
8x50 cruise

3500 scy

plan on an hour on the bike this afternoon.

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We could definitely push each other; that's a solid workout of 14x300. //

Ya, you two would have a good lane going, and looking at Fishman's recent workout intervals above(swims on 1;15 base, not sure if SCY or SCM though), he could hop right in with you guys too. Then there is Bo, SH and a few others that are you guys speed, but I think they be shut out of swimming this past year.


I will think about doing some challenges like the Sam long one, and maybe that other one that was around a couple years ago. I forget what it was called, but was a continuous 200fly/400IM/1650(or 1500m) free, and there was also a half version of it. I remember doing that 300fly and thinking it should be about over, right? I think it was an online meet/challenge, so maybe someone remembers and can post it up again.


Anyway, those of us that are lucky enough to be swimming, perhaps we can cobble some things together to keep it fresh and exciting until things open up again.

Hi!

Are you on the east coast? I love outside Boston. Until I can convince the wife to move to Colorado or ... well, anywhere else.

Keep up the swimming! And let’s keep throwing out a st fish gathering at the earliest we can.

Then make it an annual pilgrimage or something. Warm weather. Outside swimming for a 4 day weekend in feb every year sounds divine to me!!!

DaveD

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http://www.theundergroundcoach.com

Trying to get more frequency, my last recent swims:

1500m straight
15x100m@ 2:05
100 easy br/fr

2:00/100m base:
4x200m
2x50 easy
4x150m
2x50 easy
4x100m
2x50 easy
4x50m
2x50 easy
4x150m pull w/ pads
100 easy br/fr

20x100m @2:00
100 easy br/fr

40x50m @1:00
100 easy br/fr

400m
300m pull
200m
100m pull
(All 1st k at 2:00/100m)
10x50 @1:30 fast
100 easy br/fr

I'm in Austin, terrorizing the YMCA pools.

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HAHA.. not super close to boston tho, there are places further away.

My riding buddy this am went to UT, and ive been there for more than 1 meet in my lifetime!

So, yeah, keep up the swimming.

Tomorrow MyMainSet:

4-5 rounds (hopefully 5) but depends on time.

200 on 3:00 "strong" (swimmer term only we seem to understand)-- goal fore sub 2:10. My buddy will be 2:00 or faster (prob)
5 x 75 on 1:30 doing 2 easy 3 sprint

----
Maybe a round of 25s max kick at the end or 50s kick again like last time. But thats the meat and potatoes for tomorrow. (Im nervous just typing it)

Will report back

daved

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http://www.theundergroundcoach.com

Warmup
3 x (150 form, 100 build, 50 choice)

12 x 50 4 x ( kick 1:05, stroke/free 1:00, free :55)

2 x ( 4 x 50 free, IM switch, stroke, free)
100 IM
4 x 50 as above
200 IM

10 x 125 pull 4 on 2:00, 3 on 1:55. 3 on 1:50

pretty mellow day

Monty:

You’re talking about The Brute; continuous swim for time of 200fly/400IM/1650. I learned about it on this thread a year ago and it originated at some masters team in SF Bay Area. I did it a year ago almost to the day (March 13) after finding out the New England Masters championships that weekend was canceled. A week later the pools closed for 5 months. The Brute was a tough swim. I think Dev may have introduced it on this thread, as it’s his kind of race.

Yes, Brute is the race. I just looked it up and looks like it happens from October to end of November, so got plenty of time to get that 300 fly in shape!! How did you do in it last year? I think I did it but was too later to enter, around 34 minutes I think it was? Speaking of which, did a set that focused on 100 fly's today, but still have to do kick, kick, pull the first 50 of each 100. But was able to come home each time in 41/40, but sure felt like the last 50 of a 200, not a 100.. Super hot toady too, at least 86+, thus the many different swims in the set to cool the head a bit..

5x(200swim@3;10/100IM kick@2;20/100fly@2;00/100IM kick@2;20) 200's-swim(2;52/2;47)buoy's(2;41/2;37)pull(2;29) IM kicks, 1;59/55/53's/52's) 100's fly(1;30/1;29/1;27/1;26/1;27)
5x100p@1;20(1;14/15's)
3000SCY in 56 minutes

Suppose I'm really going to have to go after the distance fly to get comfortable, but at the moment seems like a very high hill to climb. It never used to be this hard, so something for all you youngins to look forward to!!!

OOF.... that would be a lot of fly for these old shoulders...

SPEED WORK SESSION #3.

Changed it up from the first 2 sessions where we did 100s.

Todays MyMainSet (instagram acct you all should follow) haha

After warm up of course.

200 "strong" on 3:00
6 x 75s on 1:30 as 2 easy 3 MAX 1 ez

We did 3 full rounds the 4th round we only had time for the 200 and 1 of the fast 75s while still leaving time to warm down.

My 200s were: 212, 211, 212, 213 -- pretty happy with these as I was alternate breathing and after being out in 1.01 or 1.02 each time i backed off.
The 75s fast were always 43s high. Pretty consistent. I had a 44 in there and our "last one fast one" I only managed a 43. Juice was gone.. ha.

So, 3 speed sessions under the belt.
Was great to see my 200s strong having the first 100 be at my 100 times from the past weeks. I was easily out in 101 on a couple of the 200s and kept my rhythm with alternate breathing and just backed off the 2nd half. I wanted to keep on it and keep up with my buddy who was doing 2.00 and 1.59s on his 200s he was also always 40. on his 75s. I could keep up with him through 30 yards but he is soooo strong and fast off the wall... just amazing.

Ok, all for now. Im freakin smoked

daved

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http://www.theundergroundcoach.com

Tuesday swim: m/s 4 x 400 (7:04, 6:55, 6:46, 6:48)


Thursday swim: m/s 4 x 200 (3:12, 3:14, 3:14, 3:13)


Seems like I need to work my speed endurance more - the drop-off from 100m to 200m is 1:30 to 1:36 pace, and the drop-off from 200m to 400m is 1:36 to 1:42. So doubling the distance costs me 6 seconds per 100m, which seems like a lot.

pool is hot, feels like making soup and I'm the meat.

doing basically the workouts from Triathlete's swim program this week.

300 easy
8x50 drill
3x400 on 5:15 as 75 smooth/ 25 hard
3x300 on 4:00 as 100 smooth, 100 hard, 100 smooth
3x200 on 3:00 as 50 fast, 100 smooth, 50 hard (really hot by now, taking a bit extra rest)
2x50 'cool' down (also out of time for my swim slot)

3500 scy

Triathlete billed this as a threshold workout, I would say at the end you feel like you've done a bunch of threshold, but really you were doing over-unders. I am a big fan of the over-under or change-of-pace work, I don't think it's used enough.

might skip the short bike I had planned this afternoon

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3300SCY swam early morning: 6AM

1000 (14:03, negative split)/200IM kick
7x100P on 1:30 (1:14-7)/200IM kick
5x200 on 3:30 alt IM and Bk/BR (2:56-03)
4x25 on 30/100 drill

Had done some cycling last night and realize that I’m of an age I need more than 12 hours recovery.

Can’t recall what I did the Brute in last year; but I’ll need to do a lot my fly work to get through that first 300 fly. Thanks fully it’s short course.

Hot pools are the worst...

It doesnt feel all that hot when you are going but the times are slower and HR is higher and when you stop... OH MY....
Even at 80degrees today during our speed session, I had a bottle i was drinking that had maurten in it.
And I had a bottle filled w ice cubes and water to sip and pour over me.

Anyways, good swimming. That change of pace stuff is good to do for sure. I think speed work of any kind is not focused on enough in our sport.

Keep at it.

daved

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http://www.theundergroundcoach.com

GF devised a make-up workout for the pool since we've had some rain and have stayed out of the ocean due to runoff pollution.

w/u: 4x[200s/50k]
4x200p@3:00 descend
800s as 4x[100fr/100IM] no stop
6x100@1:45 as 25k/75s hard
600s w/fins
8x50@:45
400p
200 easy

4800 SCY in an hour-fifteen.

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

Friday night special; 3500 SCY
2000 (continuous 400IMs, although switched from fly to one arm fly drill after the first one) 30:46)
300k
Pull set on 1:30/100 (200, 2x150, 4x100)
200k
100 drill/cool down

Need to rebuild my freestyle a bit as is it’s gotten choppy over the past few months

Did this one on Thursday after moving 40 minute run, first double in a very long time:

25x100- 5swim@1;40(1;28 to 1;22)5swim@1;35(1;22 to 1;19)5IM kick@2;00(1;55 to 1;47)5 buoy@1;30(1;20 to 1;16) 5 pull@1;20(1;14/15's)
12x50@1;00, odds fly, evens buoy(buoys-42/41's) fly(49/48/46/40/39)
3100SCY

Got to the lower pool today for the hour plus, but water was hot, ugghhh..

15x200 as
3x(200s@3;10/200s@3;00/200IM kick@4;20/200IM@3;30 descend everything(swims(2;52/2;45/buoys-2;43/2;39/pulls-2;31/2;29) Kicks(3;51/3;47/3;43) IM's(2;48/2;45/2;46)
200IM kick@4;00(3;51)200 buoy(2;42)
6x100-2x(100pull@1;45/100IM kick@2;30/100IM @2;00(pulls-1;15/13) IM's(1;20/1;19)
4x100pull@1;30 easy descend(1;19/17/15/12)
4000SCY in 73 minutes

Had to drive to downtown LA today for my 2nd shot, so stopped at the far pool for a rare double weekend swim. Water still hot(85 degrees) but at least at a reasonable altitude. Did my first swim with Dan since his return to the pool, so opted to do the set of 400's as 25 breast/75 free.

5x400@6;30-25 breast/75 free thought- (6;00/5;52/5;46/5;45/5;39)
300IM kick@6;00(5;34)
1000pull easy descend, 1;19 to 1;12 (12;57--6;34/6;23)
200IM kick easy-(3;57)
3500SCY in 60 minutes

 Congrats on getting the second shot. I’m in the last group in MA so hoping for May.

3400 SCY
1200 (16:46)/300 IM kick
8x100 on 1:45 alternate IM and stroke (1:24-1:36)/200IM Kick
8x100P on 1:30 (1:14-7)
100 easy/drill

 I’m in the last group in MA so hoping for May.//

Aren't you like 63/64? How can that be the last group, would think it is the next one, at least it will be around here. Just not sure if it will be 60+, or the bigger 50 to 64. And good job on keeping up your strokes, you will be ready for the Brute!!

Congrats on your second shot!

7 mi run, 1100 m (1050 swim + 50 kick) this AM. I didn't swim for 8 days, am lazy
Yesterday I volunteered at the NCAA xc meet championships packet pickup and today I'm at the finish line (OK State is hosting!) it is fun and also quite dizzying to have so many very, very fast runners kicking about town.

---

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

Watching the XC livestream now.

Last swim on friday:
speed/power work

300 warmup
8x50 drill
5x100 with ankle band
24x25, every 4th one fast
6x50 (ish) with stretch cords. I can only make it to about the far flags, have to anchor to a light pole about 5 yards from the pool edge. Sprint back
2x50 easy

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Well, today was interesting....

12 x 400 (pretty much on 6min as there were mixes of strokes, drills, kicking)

#1&2 were 200swim, 100bk, 100sw
#3&4 were 200swim, 100 kick w board , 100 swim
#5&6 were 200swim, 25scull, 25kickonback, 25scull, 25kob, 100 swim
#7 was all kick w board (held 155/100)
#8 was 200swim, 100bk, 100 swim
#9 was 400 tempo went 4:36 breathing every 3rd (alternate breathing)-- pretty happy how easy this felt
#10 was 200swim, 25sc25k25sc25k, 100swim
#11 was 100swim 200kick w board, 100 swim
#12 was 200swim, 25sc, 25k,25sc,25k, 100 swim
------
last 200 was 3 x 50 with alactate work the last 50 was easy

SPEED SET #4 this thursday. Repeat from last weeks set. WE of course hope for speed improvement

All the best,
daved

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http://www.theundergroundcoach.com

W/U 400 75 free, 25 reverse IM order
4 x 100 25 kick, 25 catch up, 25 finger, 25 swim

Main set

24 x 175 4 x ( 2 on 2:40, 2 on 2:30, 2 on 2:20) 1 minute rest
Long smooth set

4 x 100 cool

I had my first shot the other day. Next day, it felt like someone punched me in the shoulder, but I was functional and swam anyway.
I did not swim today. Several reasons: 1: it's 39 degree air and 54 degree water, but there's been amazing bioluminescence lately. Experienced it swimming early, 6:00, yesterday morning - the brightest I've ever seen. 2: Had my final tax prep appointment. A complex financial year, last year, so had a lot of paperwork. 3. I have my pre-op appointment with my surgeon this afternoon for my back surgery on the 31st. (I get my second shot on April 2. I hope I am back home by then to get it.) and 4: Have to pack for our 4-day Swim Camp vacation at Rancho Leonero, just 45 minutes north of San Jose Del Cabo on the Sea of Cortez. That's gonna be awesome... a bunch of drinkers with a swimming problem!

---

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

The Rancho looks pretty awesome, is it an organized swim? Or just a bunch that get together and wing it? Good luck with your back stuff, is it major or just a quick in and out?

I started thinking about my 400IM and the Brute swim later in the summer today, so did a bunch of stroke stuff and the first 600 of the Brute just to see. It sucked balls:

3x(3x100s@1;40/100 back@2;00/100 brest@2;00) 100's(swim-1;27/25/23)buoy(1;21/19/18)pull(1;12/09/07) Backs(1;29/25/24) Breast(1;33/29/26)
5x100IM kick@2;00(1;52/49/48/47/42)
Brute lead out as; 3x100fly@2;00(1;37/37/36)300 back/breast/free(4;30--1;31/1;39/1;20)
2x200p@3;00(2;36/29)
3000SCY in 58 minutes

I started with the intention of doing a 300 fly and then into the rest of the 300IM, but HR got high so decided to do that first bit as interval. So technically I did a 10;30 for that 600(counting wall rest time), but under 9;30 swimming time. Goal would to be able to do under 10 super comfortable, then have a really good 1650 followup..

We'll have 2-3 organized swims of 2-4000 yards with opportunities to have smaller group ad hoc swims of whatever distances the group decides on. There will be a lot of very accomplished OW marathon swimmers, so it should be a lot of swimming (or they're just taking a break from it all and delving into margaritas and pina coladas)
My back operation is pretty big, but minimally invasive with pedicle screws and rods from L3-L5. One or two nights' stay depending on how I respond. Gonna be 6-8 weeks before I can do anything substantial, so down the Big Kahuna list I will fall.

---

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

SPEED SESH #4:

same set as last week. Very different results for both me and my buddy.


Warm up: 1k mix of 200sw50bk
then 4 x 50 alactate work as prep set for MyMainSet.
50 easy
----------
Main Set: 4 rounds of

200 on 3min "strong"
6 x 75 on 1:30 2easy, 3 max sprint, 1 easy recovery

This week we got through all of it. Last week we did not. Kind of odd.. .but ok.
my 200s were just super today. Easy, Alt breathing 2:14 (buddy was off on his first one too) then more respectable 2:11, 2:10, 2:11

The 75s-- My buddy didnt have that "pop" today either and so we were both on the struggle bus to get speeds up!
I managed these times on my 75s.
44,43,44 then 43,43,44 then 44, 43, 45, then 44,45,44

So all at 1:00/100 or faster but today just wasnt there for either of us. Super happy to have 4 ridiculously hard speed sessions under my belt for the month of march and we are planning one more next week. Then I get my second shot on the 28th, and heard that moderna shot can take a lot out of ya, so Im hoping to "taper" into and out of, that timeframe a bit and hopefully then get going again in april before the May 8 xterra.

Hope you all are doing well.

Any suggestions for next weeks speed sesh???
daved

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http://www.theundergroundcoach.com

Good luck with surgery.

Tuesday's swim:

300 easy
8x50 drill
1000 as 200 cruise swim/ 50 kick (12:35)
3x400 pull, descend (4:21-17-10)
10x50 cruise, get the right water feeling back

3400 scy

Today's swim:

300 easy
8x50 drill
2 rounds of 3x300 descend, 2x50 easy
300's on 4:10, making sure not to overheat. 50's on 1:00
round1: 3:29-26-21
round 2: 3:26-22-18
200 fast (2:06)
10x50 cruise on :50 (just padding yardage and using my whole time slot)

3400 scy

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I had a super fun day. They had big TV screens set up near the finish so we could see that livestream; with 1k to go for the leaders I had to return to my position at the water table. The finish line carnage was quite the thing.

Tuesday 37.2 mi bike + 2 mi run
Wednesday 11.5 mi run + 7.5 mi bike
today 7 mi run + 1800m swim

swim was 2 x [800 swim, 50 kick] then a 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

18.5 mi bike
5800m swim (my stroke felt soooooo good)

4 x 500 on 9 (8:11, 8:05, 7:49, 7:42)
4 x 400 on 7:30 (6:23, 6:24, 6:23, 6:17)
50 kick
4 x 300 on 5:30 don't recall the splits
50 kick
4 x 200 on 3:30 don't recall the splits
100 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

Nice swimming!! those are some legit swim times.

Really starting to feel these speed sets pay off during the "easier" swim days.

Thanks for sharing. You doing those times in a hot pool too???

daved

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http://www.theundergroundcoach.com

Yeah, hot pool, about 85-86. Luckily the air temp this week was in the upper 40's, so I can cool off a bit after each interval. the YMCA doesn't cater to hard swimming, more like the really old guy aqua-jogging in lane 1.

Today's swim:

300 easy
40x50 (because I can't fit 40x100 into one of these time slots)
-8 drill
-4 25 sprint/25 ez
-2 cruise
-16 with fins, 4 of each stroke in IM order. 3 cruise, 1 fast
-2 cruise
- 8 as odds fast, evens easy

one extra 50 easy

2350 scy

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Ya, I hear you on the hot pool syndrome, it can make workouts just suck. Did this yesterday in an 86 degree pool, had to cut my set of 10x150 down to 9, felt like I was in Kona during the run..Did stroke focus again, kind of liking throwing in strokes with free, and getting my transition from one to the other more comfortable.

5x100@1;40-75free/25back(1;28/27/26/24/23)
9x150@2;30-50 breast/100free(2;09/08/07/06/06/05/05/05/01)
500p@7;00(6;26)
3x100IM kick@2;30/50fly@1;15 Kicks(2;03/1;59/1;46) fly(38/38/37)
100p/100kick
3000SCY

Pretty happy to be able to get down to 1;20 pace for the breast/free 150's, would be 3 to 5 seconds better in an 81 degree pool. Breast stroke is the worst for heat, just none of your body out of the water for any cooling effect.

Mon
6x400m@8:00 1-3 swim, 4-6 pull w/ pads
Low 7's
100 easy

Wed:
20x100m@2:00 1-15 swim, 16-20 pull w/ pads
Avg 1:45ish

Fri:
10x100m@1:55,
1st 1:33, 2-8 1:40-1:42, 10th 1:37
50 easy
Pull w/ pads set @2:00 base:
3x150m
3x100m
3x50m
50 easy

Your are getting me motivated Dave to do some faster stuff. I know in my head it is the shortest and most efficient way to get fast for pool swimming, but hard sometimes to get out of those long, short rest sets we get so accustomed to for Tri training. It looks like very soon on a day when you are feeling it, those sub minute 100's are going to be dropping like flies. Then you and Adrian will be just about neck and neck, as I recall he would bomb 57 to 59's when he was really getting after it. He like me just needs some cold water to swim in!!

So with that in mind, had a guy 10 years my junior jump in the lane next to me, and I got a couple of really competitive swims in with him. Last one was the lead out of the short Brute swim, gonna do a lot of these to try and figure out the pace that lets me go into the distance free segment fresh enough to keep the pressure on.

8x200@3;10- 5swim(2;49/45/42/41/36)3pull(2;29/25/24)
3x100p@1;15(1;09/1;10/1;09) 100 easy swim
Brute lite first 300-(100fly/200IM no break) 4;31--(1;36/2;55)
2300SCY

Was pretty happy holding 1;30 pace for the 100/200 brute lite, if I can then do a solid sub 7 minute 500 on the back of it, might be able to win it, or at least be near the top(for AG of course) On paper it seems so easy, but when you start either the 500 or 1650 after that first section gassed, they become a real slogfest.

It was a Xmas miracle today, showed up to the lower weekend pool and the line was around the pool. Apparently there was a high school swim meet of some sort and the big pool was taken over, so Dan and I had to swim in the 8 lane smaller one. I jumped in and it was only 82 degrees or so!! Apparently they lowered the temps of the pools because of the swim meet, and were only off by 3 degrees(fast swim temp is around 79). But a far cry from where it usually is, so I decided to do some 400's.

4x100s@1;40(1/24/23/22/20)
6x400 as @X(400IM@6;30/400IM kick@8;00/400p@6;30) IM's(5;55-1;30/1;30/1;37/1;18--6;03-1;30/1;33/1;40/1;20) Kicks(7;24/7;21) pulls(5;03/4;55)
Broken 200IM, 50's@2;00(fly-33/back-38/Breast(Dive-37) Free(Dive-29+)
100kick/100 buoy
3200SCY 62 minutes

Was actually able to swim the 100 fly on first 400IM and hold pace after. Went about 3 seconds faster at the 75 on next one, and had to fall to kick, kick pull, and then fell apart after. That first 100 is so tricky to overall time, gonna have to do many more to dial that in. Guard let me dive on two of my 50's, got a decent 50 breast at 37, and always looks good to have a 29 in front of a 50 free in workout(almost never see that anymore). But that was a new workout PR for 400IM, 5;55, which puts me easily top 5 nation. Now just need to drop20+ seconds off of that, and podium is possible..

Was great to see some swim meets coming back too. Not really any different than a swim workout, one per lane, and everyone on deck with a mask social distancing..

Been back for 2 weeks after being out for 11.

Swim 4


https://strava.app.link/ajr0cTt8Neb


Swim 5

https://strava.app.link/1U90kde8Neb

I'll post the first 3 in a bit.

The replacement Phelx Edge they sent in December has been flawless. The new firmware seems to have corrected the issues.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Thats nice Monty!

Thanks for saying. I have been motivate by you guys for so long, so its nice to give back.

Looks like some great swimming on your end! Keep at it. Im still mulling over the set this week, for the speed work.

Was tinkering with something like this:
(speed focus only of course there is warm up and prep)

4 x 25 on :45
2 x 50 on :1:15
1 x 100 (it will be recovery after this so no real interval needed)

Repeat this 3 x through

Prob an easy 100 or 200 after the 100 max for recovery.

daved

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http://www.theundergroundcoach.com

yesterday easy 46.6 mi ride, day before that 12 mi easy run

today 9.1 mi run easy 1h26 then 1400m swim

2 x [600 swim + 50 kick]
100 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

Big day monday.. ha

I did 5800 this am. Solo in my 83/84 degree pool at my buddies house.

I did 10 x 500 then 10 x 50 then warm down
-----
10 x 500s were all 200swim then a 50 of something.

1&2 were backstroke on the 50s
3&4 were kick on back on the 50s
5&6 were scull (front scull w slight kick) on the 50s
7&8 were all kick w board (flutter kick)
9&10 were a combo
I did these basically on the next top or bottom but, aside from the kicking ones, they all fell on 7:30 interval

My 10 x 50s were on 50 and I did them (here comes a swimmer term everybody) "to the feet" -- just to work on some quick flips.
I managed 33s and 34s on all of them. I would assume that the pace to a hand touch was 32s and 33s.

They felt great actually.

Then a warmdown

SPEED SESH thursday.. ooooof

(post swim was a run. I did 6.3 miles holding 625 pace per mile. Quite pleased w that

daved

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http://www.theundergroundcoach.com

Ten 500's is a boss workout, I think I would run out of time before getting it in. We were getting 75 minutes at the weekend pool, but they just figured out they could just do 60 and add a session or two, and of course make a few more bucks that way. Cant blame them, just glad I had that time while it lasted.

On spring break with the kids, and found a local pool with 8 lanes, and 8 old people over 65!! No lane lines, so pretty wavy, but a nice 82 degrees and all shallow. Swam a bit and thought the drive must have taken a toll on me and this is one dam slow pool, but of course it was meters!!(SCM) So adjusted my send offs and expectations, and got in 2800 in the 52 minutes I got today:

5x100s@1;50(1;36 to 1;27)
5x100IM kick@2;20(2;08 to 1;59)
5x(100IM @2;00/200p@3;10)IM's(1;34/33/31/31/27) pulls(2;49/49/49/49/45)
5x50 buoy@;50(44/43/41/41/41) 50 kick
2800SCM

Pretty happy to find this pool for the week, but just one session at 10am that I can do. It will connect me with next week and hopefully not lose anything during this spring break..Just have to make sure the wife gets her runs in to keep the peace..(-;

Got in three swims fri-sat-sun. Only did 2500-2700 but it was enough to keep touch with the water. Main set Sunday was 6x200s 2 kick drill by 50, 2 swim with some breath control stuff and two pulling. Try to up it to 4 workouts this week. Think I’m going to do a bike ride this weekend

One must always “keep the peace”...

You’ll be good. Even w just a swim or two to get you through

I took the past two weekends totally off and thought I’d feel behind. Turns out rest is good. Who knew?!?

Haha

Daved

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http://www.theundergroundcoach.com

Glad to hear you are getting in the water occasionally there T, but did hear they are extending tax season, is that going to lengthen you work sentence you have to serve too??

Did a quick run after morning rain here in AZ, then decided to get in for last 42 minutes of the local swim:

5x100s@1;50(1;40 to 1;31)
5x100 brest/free@2;00(1;39 to 1;31)
4x300p@4;30(4;13/4;10/4;07/4;20)
2x150p(2;07/2;02)
2500SCM in 42 minutes

I had an amazing workout today in the 50m LCM pool. 500m free warmup then rest of workout was 50m stroke, 50m return dolphin kick on back. So 90 min of which half the meters were dolphin kick on back. My core is toast! I pulled out fins for 400m total out of the day, but rest was all my own. There was 5-10 seconds rest between 50's.

Some real swimmers thought I was a real swimmer and I told them I am actually a runner forced into the pool 6 years ago on account of not being able to walk-jog-run and had to learn all this in my 50's.

Good to see everyone getting pool time.
I’ve been in maintenance mode, with some important job deadlines the last 3 weeks.

3400 SCY
1000 (14:03)/200 IM K
5x200 on 3:30 alt IM/stroke on 3:30 (2:54-3:10)
4x50K on 1:10
Pull set on 1:30/100 base: 200, 2x150, 3x100
100IM K fast (1:54)
100 drill/easy

WHOA momma... (kinda scared of this one)

Tomorrow this is what we are going to do:

750 warm up
4 x 50 alactate stuff on 1:00
-----
MyMainSet:

4 x 25 sprint max on :45
2 x 50 sprint max on 1:30
1 x 100 max
300 easy

Goal is to do 3 rounds swimming
and if we can sneak the first part of a 4th round in, we will grab kickboards
Ideally we would get the 25s and 50s in kicking on the 4th round.

Will report back.

Gonna need some serious caffeine here. haha

daved

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http://www.theundergroundcoach.com

Good luck Dave, I'm thinking on those all out 100's you should be well under a minute? Maybe you guys can do a dive on those two, just schmooze the lifeguard a bit.. (-;

Monty..

That’s the hope!! Tho the blocks are totally covered. And the lifeguard is (and this isn’t a criticism) very firmly on the spectrum.
Fair to say. No blocks. But yes! Ideally I’d get those down under 60 finally.

Tho I must say... there is a solid 200 yards of even higher output before the 100s!

My buddy is psyched. He basically said what you did: “nice now we can really crank on the 100s” —- I’m like bro, I already WAS crankin!!!! Haha

Daved

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http://www.theundergroundcoach.com

Did just under 10,000 scy in the last two days. That new 65-69 age group is calling...😊

Nice work! Any chance we're bday twins? April 3 here, but I don't age up this year (I turn 34).

no swim for me yesterday or today: 10.5 mi run and 3 mi bike yesterday; 51 mi bike today.

---

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 just under 10,000 scy in the last two days. That new 65-69 age group is calling...😊 //

I made it in just a few weeks before you, welcome. And know that the times it takes to move up the ladder, are drastically easier than all previous AG jumps. I guess if you live this long, can keep swimming consistantly, your reward is a real shot at top 10 or even podium. I've waited a very long time for my competition to die off, get injured, or just plain run out of gas. Now we just have to dodge all those pitfalls too, and it is smooth sailing to the 100+ where you can own all the records if you can still swim!!!

Ok Monty (and all)

Speed Sesh #5 -- every thursday I have recruited a super fast kid to come and do some serious speed work in the pool. We have a lane to ourselves in a 25 scy pool that is probably 81(ish) degrees. Today maybe 80, it was great.

We have repeated each workout twice so this is our third workout. The first totaled 200 yards of sprinting before a bigger break. The next 2 was 250 yards of sprinting before a bigger break and today was 300 done as:

4 x 25 on :45 ALL OUT MAX
2 x 50 on 1:30 ALL OUT MAX
1 x 100 ALL OUT MAX
300 recovery swim

We did 3 rounds of this.
25s were all 12 seconds. I suspect I may have nudged an 11high in there. But my bc my buddy was doing splits on his watch and he was 11s on all of them, and I was right with him.... MOST of the time. Ha

The 50s... Now this was interesting. I managed 26highs to 27s very consistently. My buddy was 25s high. That first 50 after the last 25 was brutal bc of the lack of rest, the second bc there is over a minute of downtime, I could gather myself a bit more.

The 100s-- as Monty (and anyone following, YO ADRIAN (haha, couldnt resist) ... knows, ive been trying like hell to crack the 60 second barrier in our previous speed sets. I always felt like I would do a sub 60 but the clock was alwasy 1:00-1:03s pretty consistently. Today, NFW, I banged out a 56high, and then two solid 57s. Personally I am thrilled tbh. Its been a long time since I have seen those kinds of times. And it only took about 5 weeks of serious efforts to get there. Of coures, my buddy was 54s high and 55s but I was closer and it was a TON OF FUN. Im so psyched. I had a massive run effort monday, and a 75mile ride on tuesday along w strength training and a 5800 set on monday.

We finished w my buddies bread and butter... 6 x 25 MAX sprint kick w a board. I honestly have NO IDEA how he even moves his feet that fast!!! LMAO. He was easily 15-16s on them. I was holding 19s... but kicking that is a full body length in a 25 he was ahead of me. I bet it looked pathetic!! OMG.

Ok.. well, there you go.

I get my second vac shot on sunday and i heard that the 2nd moderna shot can be a doozy. so I was planning a bit of a push this week and then a few days off to let the shot settle before april and fine tunning for xterra alabama... assuming it happens.

Have a great day guys and thanks for the continued motivation!

daved

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http://www.theundergroundcoach.com

I can barely run that fast!!!!

I got a J&J shot on Tuesday, March 16 and didn't have any side effects except a sore deltoid for a week. I'm glad to avoid the side effects of the other brands. I hope the second one is okay for you.

4.5 mi easy run
3000 m easy swim

500 on 9 w/u
20 x 100 on 1:50
500 c/d mix kick, swim

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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

Well done Dave, that's a very good set. Maybe I'll do a round tomorrow, but sure as hell not 3-4 after today's set.

Tuesday:
300 easy
8x50 drill
3x500 aerobic cruise on 6:30 (felt fast, not sure why. 5:54-51-49)
3x400 pull strong on 5:00 (4:17-18's)
4x50 easy to get the regular feel back

3600 scy

+30 min run

Today: (very warm pool, steamy despite it being nearly 60F air temp)
300 easy
8x50 drill
12x200 descend in sets of 4 on 2:45
2:19-16-13-08
2:18-15-12-08
2:16-14-12-08 (overheating on those last two)
6x50 cruise/warm down

3400scy

hopefully another short run this afternoon.

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I hit the 55 age group on March 30th. I notice the number of competitors at the top seems to really start dropping off. I live streamed the NCAAs 800 relay yesterday at work and it fired me up for a midweek practice. So I left work early which was around 630 and hit the pool. Main set was 8 x100 pulling. 1st 4 at 1:30 descend 12, 11, 10, 08 and then 2nd 4 at 2:00 fast. 05, 04, 04 and 05 was really hoping to go a 2 or 3 on the last one but my stroke fell apart the 2nd 50.

Thanks!

And you, you're flying.. Those are some quick swims bro. Well done. Keep it up. I dont know how old you are but i am 46 and I am mad I did not do more of this training over the past decade or more TBH.

Let me know how it goes!!

I followed up todays swim by meeting two buddies to do a road ride and the two of them just rung me out... I am so smoked. We covered 42miles (relatively flat... just rollers 1800 ft total) in about an hour 50. 25+ mph on a wet cold am here.

Sun is out and roads are dry now.. of course.

daved

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http://www.theundergroundcoach.com

Way to go Dave, that was friggin fast. We all of course expected you to break a minute on that set, but 56/57's, that is another level from just dipping under. Not too long and you will have to be looking at 2 minutes for 200's!!! And at 46, you are fast enough to hit that top 10 at nationals with a good taper, so maybe we can all meet up there this summer if it actually happens. I dont know Adrian's age, but I know that Bo and SH here are right about your age group, and they are podium guys in that AG too. Bo even has a national record or two(Canadian) and SH has podiumed at nats a few times. You guys would have a smokin ST 45+relay!!

I took yesterday off completely to just be with the family on vacation, but they let me get in the full 55 minutes this morning. Only 4 old people, and all were on other side of pool, so not many waves for me on my side. Water was a cool 82(cool for me these days) and I finally felt like I could swim the meter pool with some confidence. So with all that in mind, and the fact I probably will not see a meter pool again this year, I did a decent warm up and then a 1500 for time(pull). Goal was to just break 21 minutes, got a little surprised when I did my slow 500 turns and had a look at my watch:

10x100- 5s@1;50(1;35 to 1;24)5 IM kick@2;20(2;05 to 1;54)
1500 for time(20;07--6;49/6;40/6;38). 200IM say kick
6x50 buoy@;50(44/42's) 100IM kick
3100SCM

SO first 500 I was cursing very aerobic and thinking about 7 minutes, and saw the 6;49. Figured right there I would suffer a bit and go for a 20;30, but did even better and hit a 20;07. Afterwards I knew I had the sub 20 in me today, but would have had to do it from the get go. Super happy with that time though, been a long time since I was knocking on the door of 20 minutes, especially in a 3 1/2 ft pool with no lane lines!!!

Super stoked to see everyone's great workouts here too now, some motivation where there was very little these past months...

Hey Monty thanks!
It was a trip. I was psyched.
I felt like since I was getting closer to my buddy it was just a matter of time to when I adjusted to being able to hold that tempo from the 50s over to the 100.
And you are so spot on with the 200. I actually gave a legit lol when I read that. Bc Eric who I swim w just did a 153 from a push the other day at practice.
I know I could not do that. But I do feel I’d prob be able to push a 2:00 or 2:01 at this point.
It’s been fun. We were really going at the 25s yesterday. And they really added up ... but we’re also really good to just get out of your own way and just go!
So it’s been a fun ride so far.
Will see how we go next week w my second shot. I might need a week off. But... hoping NOT at this point.
Would be fun to try at a meet or nats. I’ll keep this in mind. When is nats and where? (Assuming it happens)

Daved

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http://www.theundergroundcoach.com

Got a letter in the mail today from Swimming Canada - I'm a National Freakin' Champ for 2020! 50 fly. Suck on that!!

What happened was there was no 2020 Nationals, so they decided to give out the awards to the top ranked person in each category, and I happened to be the top ranked because I managed to get to an early meet. So it's really not as impressive as it sounds, but I'm not telling anyone the backstory. I'm a National Champ!!!

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Couple things:

You did tell us. Ha

And

Even w the backstory, a hearty congratulations!! Seriously cool stuff.

Now, can you repeat????

Haha. Enjoy! That’s super cool

Daved

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http://www.theundergroundcoach.com

I turned 40 this week. I've been doing stuff like this for years; the biggest advantage I have over most triathletes is raw speed in the water, so I try to maximize that (also whenever I come up against another former-- and younger-- swimmer, they always have me in that first 50 speed). I grew up in swim programs that were not afraid to pound you into dust and then keep pounding, so I've always been more of a 'threshold and faster' orientation in swim training. Also because I don't swim all that much (generally I'm low-volume all around), usually twice a week around 3k yards, but recently I've bumped up to 3 times a week regularly, hoping some extra volume gets me a bump in performance.

Tried your set this morning, just one round was enough for me.

300easy
8x50 drill
5x100 with ankle band on 1:25
100 cruise

4x25 on 45 sprint [12.9/ 12.2/ 12.8/12.1]
2x50 on 1:30 all out [26.2 / 25.6]
100 all out [54.8]

100 easy
2x200 with paddles 50 kick/ 50 swim
2x50 easy

2200scy
Note: there is a definite current in my pool (see the 25's), I chose to start from the end that would make the beneficial direction on the even 25's. usually I start from the other end.

Pretty happy with that, I think that's the first time I've been 25 in a 50 in a long time (without fins) or under 57 in a 100. Going a second round would have required a lot of rest, that really was all out and I only could have gone faster if I had someone racing next to me, or a dive.

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WOW!!

well, first off, Happy Birthday and welcome to the 40s...

Its a great age I think. Been my best decade so far. The highs have been higher and the lows def lower but its been overall, a great decade. I wish the same for you.

As for growing up swimming in a brutal time... yeah, my hs coach (loved him) was basically Bobby Knight in the form of a HS swim coach. Just... everything and I mean everything was bonkers hard. Save for warm up, we were being drilled. And I also have had the same feeling as you when it comes to tri swimming but that power, without training it, faded on me so Im trying like hell to get it back

That was a hard set no??? That first 50, to me, was the hardest. Coming off 4 x 25 max (so limited breathing) and into that 50... OOOOOF... but great work on one helluva round. We took a slow 300 between each. But once on the wall, we went on the next top. Which after round 1 was only like 14 seconds. But waiting another minute was just wasteful

Glad you tried it and thanks for the feedback. Keep at it. Who knows, maybe we will meet up at a masters meet one day. Would be fun

daved

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http://www.theundergroundcoach.com

25+ and 54+ are some pretty sweet times in workout from a push, you might still have a 49+ in you at a meet shaved and tapered!! You guys are rocking it right now, and I love it because there is nothing on the line except ST bragging rights!! I got my last swim in the meter pool today, they are closing down for the weekend because of a fair going on. But I had 4 good ones here, so will do some nice running the next couple days. And finally getting used to the different pool length, did the same set as when I arrived, but quite a bit faster:

10x100-7swim@1;50(1;35 to 1;26)3IM kick@2;20(2;05 to 1;57)
5x(100IM @2;00/200p@3;10) IM's(1;31/31/31/31/29) pulls(2;39/40/40/39/39) 100 easy kick
8x50 buoy@;50(43/41's) 100IM kick
3100SCM in 56 minutes

Dropped about 5 to 10 seconds off the 200's this time around, and held a good set of IM's. Figure 10 seconds difference in the IM"s to SCY and about 7 for the free..

I tried your set today. I had to take a DNF due to leg cramps. Got in two rounds before I tapped. The 100s were brutal I did 108 and 109. I was probably out in 31/32 but the second 50 I was too gassed to give anything. Third round I pushed for the first 25 and quad locked up tight and wouldn’t loosen. Took several minutes and some easy breast kick to stretch it out and then the hamstring in the other leg locked up and I called it quits. 600 yards of sprinting is probably my max right now. I usually would do 4 50s and a round of 25s when I do speed work so 2 rounds is enough for now.

Nice work!!! Thanks for trying it!

And thanks for sharing.
It is def a lactate tolerance type of set. Gotta still push when the bod is screaming not to!

I’m hopeful for a second go at this one Thursday. Will keep the thread posted!

All the best,

Daved

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http://www.theundergroundcoach.com

Will see how we go next week w my second shot. I might need a week off. But... hoping NOT at this point.
Would be fun to try at a meet or nats. I’ll keep this in mind. When is nats and where? (Assuming it happens) //

Ya, that 2 minute barrier is going to be a tough one, but an achievable one I bet. The track you are on, and your buddy who will always be your carrot, are a good combination for getting that endurance type speed. Nationals are in NC the 3rd week of July, I think at the Greensboro pool where NCAA's are being held now? So if they are having that meet, I would imagine late July with a pool full of old folks all vaccinated, should probably happen.


They said they are going to limit the number of swimmers too, so probably get in a super early entry just in case. And they are adding an extra day(I think 5 now) so it will be great to not have to do 3+ events in a day. I will keep this thread posted, and perhaps we can buddy up at the host hotel, or AirB&B...

I love it Monty!!

I’ll keep this in mind and will watch for updates and reg info.

Local masters coach was asking about a June outdoor meet over a couple days at the pool I’ve been swimming in. So would be nice to try a couple meets.

Haven’t been motivated for that in a loooong time.

Second vax shot today. Arm already on fire. Ha. Hope I manage this ok.

Daved

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http://www.theundergroundcoach.com

6.8 mi run 64:50, 1600m easy swim, full body lifting

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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

It would be great to get a meet in June, or before even. I have been emailing the Mission Viejo folks to try and sneak into one of their monthly meets, but so far it is just for their own team. They get all the necessary permits for a real meet, but then just limit it to 40 of their own swimmers. And they are a big team, so they fill 40 pretty easily. Glad you got your 2nd shot, we just got told here in CA that over 50 get to go April 1st, then everyone else April 15th. So we are on good track to get that herd immunity that everyone is chasing at the moment. And just last week we opened up to the lowest level of business openings..

Got back home yesterday, but only ran one easy run over the weekend. Got to my usual hot and higher pool, but felt really good, maybe because of the yards vs meters? Anyway felt good in warm up, hot pools have that one advantage, little to no real swimming needed to warm up the muscles. But dam, I was gasping on the same set I did twice in AZ, the thinner air is really a killer. SO adjusted it just a bit, took a tiny bit of extra rest on last set, and went for and got a new workout PR for my 100 IM..

10x100-5s@1;40(1;25 to 1;18)5IM kick@2;00(1;51/50/49/46/43)
5x(200p @3;00, or 200IM kick@4;30/100IM hard@2;00) pulls(2;27/2;24/2;28) kicks(3;49/3;45) IM's(1;20/19/18/22/1;14+ new PR)
2x(100IM kickeasy/200p) pulls-2;34/2;28)
3100SCY in 59 minutes

Took an extra minute before last IM to cool down and get HR somewhat in check. Very happy as 1;16 was best workout time before, so skipped 1;15's! Slowly bu surely, still thinking maybe a 1;08+ could be in the cards on big meet day...

3300 SCY
1200 (16:45)/3x100k on 2:15
8x100P on 1:30 (1:15-7)/4x50k on 1:15
8x50 on 50 (37-8)/8x25 on 30 (18s)
200P long strokes/stretch out
First shot Friday and second on April 30

Monty, your IM times are really fast now. What do you think you could do for 200IM in a meet?

Good news getting in line for your shots!! You will be good to go for nationals in July now..

200IM is probably my sweet spot, not a tru sprinter, and the 400 has just gotten so dam hard at our age now. Virtually every 400 I can remember, I was able to cruise the 100 fly at maybe 5 to 7 seconds over my best 100 at the time. Now that kind of time requires a huge effort to do, and of course that is the kiss of death in a 400 IM, so not sure what to make of that.

Old formula for me was to double my 100 and add 10 seconds. Seems over the years I have to add just a tiny bit more as I age, so maybe 12 to 14 seconds now? So if I can do a 1;08 or there about, then that puts me right at 2;30 lows, maybe on a super day in a fast pool, just under. Right now doing that 1;14+ puts me right at the 200 tt IM I did awhile back at 2;40(double + 10 seconds). But I think if I can feel like today, I could perhaps knock a second or two off that 200 time, will maybe try it on Wednesday the next time I swim. And thanks, I do feel really good on IM swims lately, been working on all the strokes, especially the fly and breast..

NICE SWIMMING MONTY!

wow. I am 100% not doing an IM at nats.. haha.
Yeah that second shot was a doozy.. i was on my azz all day yesterday and still not 100% today. Fatigue and aches... It quite intense so prepare yourself for it when you get it.

I think I am a lifetime member of usa masters and new england but Ill need to double check. I have not heard anything further on the june meet... I think it would be a very chill sort of thing though. Like .. ok who wants to do the 50 free now? ok now who wants to do the 2IM now... like that.But at least its a starting block and a timing system.

Will keep you posted.
As for thursday this week, I am not sure its gonna happen. My shoulder is so tender and sore and being down for 3 days now, I am not sure it would be super smart to just dive back in and hammer. I may go swim w my buddy on thursday but I am not sold I will go super hard during the set. I would have to wake up a different man tomorrow to even consider a thursday effort.

Where are you swimming? And at what altitude? I thought you were a socal guy?

daved

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http://www.theundergroundcoach.com

I did a 1:08/2:24 at a swim meet pre pandemic. The 100 was the last event so it was a tired swim. Pretty sure you would be at least under 2:28 right now. In workout I do a hard 200 pretty close to the meet and my rule of thumb is to deduct 16 seconds to arrive at my meet time. Its hard to test that when there are no meets! I saw MVN went with another inter squad meet first weekend in May. Maybe I’ll do the HB pier swim in June and the Newport pier to pier in July. Getting my first shot April 1. edit for typo

Posting this since I'm sure we'll have a new thread tomorrow.

Yesterday's swim:

300 warmup
8x50 drill
2x800 aerobic effort on 10:15
3x300 pull, paddles + ankle band on 4:00
4x100 cruise/get feel back after paddles

3600 scy

+ 4.5mi run easy with strides at the end

Tomorrow's swim: mostly easy, going to try out a pair of AquaKnuckles. Friday will include a hard 1650 as part of a virtual Olympic tri over the weekend.

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I did a 1:08/2:24 at a swim meet pre pandemic. The 100 was the last event so it was a tired swim.//

Ya, looks like you probably would have been 1;07 at least, double and add 10 seconds, and there is your 2;24!! Dropping 16 seconds from a workout TT and a meet for a 200, not usually in the cards for me, more of a workout swimmer I suppose. Maybe 8 to 10 at most. With the 200 IM in mind, I did this set today doing broken 200's, just getting a feel for going fast in each stroke. I will bring that interval down from 1;10 to a minute, probably more of a template for an actual race situation:


10x100-5swim@1;40(1;26 to 1;19)5IM kick@2;10(1;58 to 1;43)
3x(200p@3;10/broken 200IM 50's@1;10/100IM kick@2;10) pulls-2;30/2;29/2;32) IM's(36/40/42/33-2;31/34/39/41/32--2;26/33/38/41/32--2;24)
5x100p easy descend@1;30(1;16/14/12/11/09) 100 easy kick
3100SCY in 60 minutes


I would like to think I could do the last swim as a race, but I think a minute interval will get me closer to an actual possible time. But of course I could just get faster and faster and it can all change!!!

Hello All,

I dont post swim daily swim workouts but today's was a good main set and thought I would share;

IM DAY

Warmup
300 = 4 x (50 free, 25 reverse IM )
4 x 125 reverse IM order 25 kick, 50 drill, 50 swim

Main Set
9 x (4 x 25 on :30, 2 x 50 IM switch on :55, 100 IM on 1:50)
rounds 1, 4, 7 Fly
2, 5, 8 Back
3, 6, 9 Breast

Pull
2 x (4 x 50, 2 x 100, 200) on 1:30/100 base smooth

Quick update and a final march fishie post I assume...

Well, covid strikes again, but this time in the form of a second moderna shot. HOLY HELL it is awful.
Shot was sunday.
Did nothing for 2 days. And not bc i wanted to do nothing but actually doing anything was just not possible.

Did a swim /ride yesterday. But my nearly 2 hour ride was at an average of 89 watts. And that was literally all i could muster. So...

I did do the second set of what we did last week, but I only just swam through it. Though, I did add some tempo and energy to a few of my swims.


MyMainSet: (for those not following along)
Three times through:
4 x 25 max sprint on :45
2x 50 max sprint on 1:30
100 MAX sprint
easy 300
The first round of 25s I did no breath and was at 15 strokes doing 15 seconds. And it was easy. But I could tell the body just was not gonna do too much more.
On the first 2 x 50 i really backed off and was 34 on each. Just cruising and the first 100 was 1:05 (kinda shocked actually)

Second round I was the same on the 25s and thought I could maybe do more on the 50s. So I did on the first one and it cost me bc HR elevated and would not go back down. I hit 31. The next 50 it got interesting. I totally backed off. I refocused on keeping my weight appropriately placed and eliminated "stress" from my system. 3 breaths total and 33 seconds. It was so easy.

The last round i had to totally switch off bc i could feel the fatigue from the shot.

I got out and filmed my buddy eric doing his last 100. He pushed a 52. I will see if I can upload it.. .maybe to april fish thread.

Bummed I couldn't push today. But super happy I got in and am keeping my feel for the water and some speed.

Ok all for now.

I think I have my buddy psyched for nats, he has done mostly open water for the past decade so pool swimming is interesting to him esp after the work we are doing. Ill keep watching that site for more info.

All the best guys,
Happy April Fools today... dont be a sucker.

DaveD

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http://www.theundergroundcoach.com