You are getting in some good distance lately, you must be feeling good these days. Day 3 of punching out of my cold week, got back a negative covid test, so glad it was not that. Just been 2 years since I had a cold, forgot what they are like!! Not too many minutes, but better quality and faster intervals today:

5x100s@1;40(1;25/23/21/19/17)
500p@7;00 strong(6;08)
5x100IM kick@2;00(1;52/51/50/49/43)
3x(100buoy@1;30/50breast@1;10)buoys(1;18/16/15) breast(45/43/42)
150pull strong(1;45)
2150SCY

thanks - yeah, it's also the only thing I can do right now. I hope to be able to bike on Tuesday (I see the surgeon for a follow up).

---

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

3500 SCY. Heavy rain from Ida, so no pace clock at pool (probably a good thing)

1500 FR/200IM K
8x100 alt BK, BR/4x50K
4x200P

Blasting out of the gates for September with a benchmark set:

300 warmup
8x50 drill

6x300, descend 1-3 on 4:10 (should have been 4:00)
3:22-17-13 // 3:16-14-09

2x50 easy
200 hard (2:01)

50 easy
3x200 pull strong (2:02-01-00)
3x50 easy/cooldown

3600scy

Did the same set 2 months ago, but in a colder pool (86F vs 82F). Did about the same on the first round, but also did 2x50 easy between first and second rounds, and was ~2s slower on each 300 the second time through then. The 200 hard was only a 2:04, and I didn't follow up with more hard pulling, so feeling good about the progress.

+30 minutes strength session in the afternoon.

---

-----

I'm swimming much better over shorter distances with the switch to bilateral breathing. Still can't string together a longer set doing bilateral breathing. I can't tell if I'm just out of shape for the pace I'm trying to swim or if I'm just not breathing enough. Anyways with the race coming up I decided to just stick with my old style and go slower so I'm ready come race day. Yesterday I did a 45 minute straight swim to simulate what it's going to feel like and it went well. Minor cramp in the calf from pushing off the wall so many times. Otherwise it went really well.

Two swims last week total was only 5k. Got in yesterday, pool heater has been out since early august. Temp is fine for now it’s probably high 70s, I’d say it will be a little cool to swim in 10-14 days, hope they get the parts in and get it going soon.

After 1200 of Misc warm up
6 150s pull 100 fr/50br on 2:25
4 100IM on 2:00, First one 1:28 descend down to a 1:19. I’m not out of shape yet but not really in shape either

In the AM I ran 40 minutes. Having trouble making time for doubles I’m just being lazy. Sprint Tri in 3 weeks

midday swim because this morning was visit 3 of 3 as a lab mouse for the ex phys dept's fat metabolism study.

4900m

1000 on 17
50 kick
9 x 100 on 1:40
50 kick
800 on 13
20 x 100 on 1:35
50 back/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

300 easy
8x50 drill

20x100 on 1:20, threshold effort. range of 1:04-1:06
2x50 easy
3x100 + 2x50 pull, paddles and ankle band
2x50 easy

3300scy

planned to have a 30 easy run + strides this afternoon, but I turned my ankle on the trails yesterday so might be an afternoon off instead.

---

-----

Nice 100s..

I have been out the water a bit. Missing it but needed a break

today
MyMainSet:

5x100 on 1:20
10x25 on :30
10 x 50 on :50
10 x 25 on :30
6 x 100 on 1:15
8 x 25 on :25
8 x 50 on :45
8 x 25 on :30
6 x 100 on 1:15
8 x 25 on :20

warm down

I was able to do a 106, 107, 109, 110s on the 100s but i was def NOT getting faster!! haha
and the 106 was the "easiest" one.
Oh well. But of a comeback needed.

daved

---

http://www.theundergroundcoach.com

beautiful set of 100s! I hope your ankle is okay.

1h40 steady water run this morning to give my shoulders a break, a couple laps of head-up breaststroke and sidestroke to stretch out, then liftting (some of which was shoulders)

---

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

2700scy
500 w/u
40 x 25 on :16 rest
10 x 50 on :20 rest
700 c/d

This is one of the last days of the summer outdoor pool season. The water (79) and air (73) were great under sunny skies.

2000 free
500 pb and snorkel
500 snorkel only
200 paddles, pb, snorkel
800 paddles
200 as 50 free, 50 breaststroke
800 swim

5000m long course. Maybe my third-to-last of the year, if I can get in Sunday and Monday. Hopefully we all live through this crap pandemic and live to see the next outdoor longcourse season in the USA.

6000+ m this AM, and a couple minutes water running talking to a high school recruit the XC team dropped of at the pool. They left him alone - you'd think they'd have left him with one of the female runners for, uh, chatting purposes.

1000
50 kick
9 x 100 on 1:40
50 kick
800
50 kick
7 x 100 on 1:35
50 kick
600
50 kick
5 x 100 on 1:30
50 kick
400
50 kick
3 x 100 on 1:30
50 kick
200
50 kick
1 x 100 fast
50 kick
2 x [100 fast, 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

I have not participated much in this but swimming around 15km per week in a tri context lately and missed a lot of pool swimis due to pandemic slots so ended up going open water. I never get a good workout in open water.

The other day got back in the pool and after a short warmup spent an hour doing 50's with 8 breaths of rest as

50 fly
50 free
50 back
50 free
50 dolphin kick on back
50 free

I repeated the cycle until there was 12 minutes left in swim and did 3x(100IM+100 free) on 4 min (SCM).

I finished the workout and my entire body felt like jello the rest of the evening. It was only 60 min, but it was probably my single highest intensity workout in the last three months during which I was doing more tri training to get ready for some half IM's

hopefully I can get more pool slots.

Dev

400m PR!!! 6:11

I was a wee bit quick initially. 43-50m, 1:30-100m. "Whoa, Dude....take it easy." I settled down a bit, and at 200m-3:03 I felt very good, and very excited. I started thinking "Yes....6:05 here we come, Bitches!" Maybe I was getting ahead of myself too much. 300m-4:37 felt meh, and I was unable to "kick it in". So, 1:30-1:33-1:34-1:34 splits.

I know I can swim 6:07. Soon!! I learned some things from this 6:11.

I'm half a SC pool length away from My Big Dream.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Took a couple days off from just being tired, and got this in yesterday before the holiday shutdown:

5x100s@1;40(1;27 to 1;21)
5x100IM kick@2;00(1;57 to 1;48)
1000p descend@13;00(12;39--6;24/6;15)
5x100IM kick@2;00(1;58 to 1;50)
500p(6;24)
3000SCY

I entered the OW masters swim champs this weekend, but 50/50 if I will go. About a 6 hour drive, so will have to leave day before, and have to keep an eye on the Tahoe smoke and where it is heading. Lake level is down really low too, but RD says they have some sort of course they can swim in. No doubt super hot and polluted with so little water, just like the old days!!!

nice job on the PR!

5000m or so for me
500 on 8
2 x 400 on 7
3 x 300 on 5 (4:11, 4:07, 4:07)
4 x 200 on 4 odds easy evens fast
5 x 100 on 2 odds easy evens fast
200 fast 2:42
200 easy
a whole bunch of 50 kick/100 easy

---

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 14K SCY this week, most this year.
Today 3500:
1500 FR (21:45)/200IM K
8x100 IM on 1:45 (1:29-31)/4x50K
8x100 P on 1:30 (1:16-20).
Pool has cooled off nicely and no problem getting a lane when overcast and drizzling

Congrats !!! Superb!

4600 scy
Was a continuous, enjoyable swim

3000 yards, had to be in Oklahoma City this morning so I swam at a pool on the way there that is in yards and is colder. 4 mi easy run after; PM 25.5 mi ride. Yesterday was a rest day.

---

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 14K SCY this week, most this year. //

That is a super solid week, you doing any running and cycling too? I did my first two penchy runs this week and 10 minutes of weights, and I'm sore as hell. At least my wind is not suffering, but will take a long and slow approach back to adding these into the weekly rotation. Did a somewhat harder day today, just in case I do go up and swim in the OW champs this weekend:


2x100s@1;40(1;24/1;22)
2000buoy solid pace and descend each 500(27;40--7;03/6;56/6;52/6;49)
300IM kick@6;30(5;57)
5x100p@1;30 descend(1;15/14/13/11/09) 200IM kick(3;49)
4x50buoy@;50/1;00/1;10(39/38/37/36)
3400SCY in 59 minutes

Swam 53 minutes in lake today, as pool is closed this week to put the bubble top back on (1 month earlier than last year. Felt good, so will jump into local OWS event this weekend.

I’ve been very consistent with cycling and running this year, 2x week have been following my 60 minutes in pool with 30 to 40 minute run. Have missed a few of my week end long rides, but a fairly balanced base - - although I skew to swimming.

If you make the drive, Good luck in USMS OWS

monday (aerobic focus):

300 easy
8x50 drill
1000 cruise
500 with paddles. 100 sw/ 100kick/ 100sw/ 100kick/ 100sw
10x50 strong. first 8 w/paddles, limit leg use. then match speed on last two without paddles.
started at 30, quickly descended to 27's and held that for the last 4
4x50 cruise


3000 scy


+30min running


wed (today -- threshold focus):


300 easy
8x50 drill
3x400 swim strong on 5:20 (4:27-22-18)
2x50 easy
3x400 pull strong on 5:10 (4:14-13-11)
6x50 cruise


3500scy


+ 30 bike later today

---

-----

I felt pretty good this morning. 4000m or so, then lifting

5 x 200 on 3:30 w/u
5 x (50 kick + 100 fast) 1:25-1:23
5 x (50 kick + 200 fast) 2:55, 2:51, 2:47, 2:46, 2:46
5 x (50 kick + 100 easy)
some fly and breast 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 some race prep for this weekends OW race, just in case I actually pitch up. Went back to an old set I used to do and haven't in a long time, don't know why really. It is super good for that blast off start that "always" happens at the start of an open OW start. A very fast 100 pull, then into a 200 recovery trying to hold race pace, and negative split it into breathing normal again:

5x100s@1;40(1;26/24/22/20/16)
5x100IM kick@2;00(1;53/52/49/47/42)
2x(100p@1;15 hard/200buoy@3;15 recovery with pressure/200IM kick@5;00 keeping HR up) #1(1;06/2;44/3;50)#2(1;04/2;37/3;45)
500p hard descend(6;06--1;15/14/13/13/11)
200 flutter kick(3;59)
6x50 buoy recovery descend(43/41/40/39/39/37)
3000SCY

yesterday 6 mi easy run and 21 mi easy bike


3000m or so, main set 10 x (200 fast + 50 kick) 2:58, 2:56, 2:53, 2:49, 2:47, 2:46, rest in the 2:47-2:49 range

---

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 in a local OWS race today. 1.6 miles in a bit under 42 minutes. A couple of high school hot shots went 1st and 2nd. I was 9th and I think 5th without wet suit.

Before we started, a brief moment of silence for 9/11. I thought of my high school swimming team mate Karl who was on 104th floor of North Tower that day, He was also a distance swimmer and I chased him in practice for 2 years. Senior year he got shoulder impingement syndrome and converted to breaststroke, freeing up a spot for me in the 500 for dual and championship meets. We both ended up swimming in college. He was one of those guys who kept practices fun, always a few pranks and never too winded for some wise ass comment between a repeat on short interval. Now here I am 46 years later, swimming a distance event and remembering practices with Karl like they were yesterday.

OMFG look at you!! Run/bike/swim!!!

This morning I swam a 200m PR!! 2:54.0, with splits of around 41.5/43.5/45.0/44.0.

Now, the thing is, ....I wasn't killing it. On the last 50m I remember thinking to myself "This is not max effort, is it?" It was a rather tentative affair. I know I can do 2:52.

And also, I've completely re-arranged my swim-program. I kept having major conflicts between what looks good on paper and how I feel in the pool. I'm doing what makes me happy!! (There will not be any 5000m swims!) :)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

congrats on the PR!

4000 yards for me today with 5 x 500 desc to fast 6:57, 6:35, 6:25, 6:23, 6:25. 50 kick between them

---

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

Thanks.

I just did some math: 500 yards = 457 meters. So, you did multiple My 2021 Dream. :)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

I grew up swimming - my earliest memory is swim lessons. It's just decades (literally) of doing 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

Yeah. It's still amazing to me though. :)

I started at 57!! Some people use the term AOS. I'm SOS!! (Senior Onset Swimmer.)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

you're sweet. Thanks.

---

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 Job on the OWS race, and that was a really nice remembrance of your friend Karl. I too had many friends who lived in that area of NY at the time who lost very close friends and family. And of course I lost a ton of my extended Fire dept family that day too..

Well I drove up to do my OW race, got a hotel with my 10 year old son, and was ready to crush it. found a good FINA OW approved suit, and at 1 am I got a text from my wife that our two twins just tested positive for Covid, shit.. My son I was traveling with and I wore masks in the car the whole way up, but 6 hours in the cab is tough to beat. We had to go into quarantine, so I had to bail on the race and drove us straight home this morning in case I were to get sick. Dont want to get stuck in a hotel in Livermore, that's for sure.

He tested negative 5 days ago, but it was the twins that got it at school and he is probably just now at the end of incubation. I just started feeling off in my stomach, so could be nothing, or everything. So they are locked down in the desert, while my son and I are locked down here at the ranch. Nit wits who run their school are just now finding out that masks and vaccines work, but too late and now several grades are closing down. My kids wore masks the entire time, but doesn't do much good when you are part of only 10%.

Oh well, something else negative to remember on 9/11, and looking at the time that won my AG and the guy that did it, well lets just say I missed a golden opportunity to finally become a national champ...)-;

I just (half hour ago) finished the Redondo Beach Swim The Avenues Mile (more than a mile). I placed 2nd in AG. Didn’t feel like I had it all going – moments of exhaustion and moments feeling strong. Lots of chop and 3-4 foot waves and, of course, they launched us when a set was coming in.

---

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

my SI joint is a bit out of whack so I swam 300m and got out because it was uncomfortable. Ran 6.5 mi easy on the treadmill and rode 13 mi on the stationary bike.

---

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

That really sucks, man. Hope everyone stays healthy though.

Yesterday did about 3400 yards as part of some swimrun training, in a warm corner (~86F water) of Lake Travis between a city park and another set of fairly vertical trails along a feeder creek. Probably pissed off a few folks trying to fish from the bank of the park, but otherwise had the water and one section of trails all to myself. Of course I turned an ankle again while looking around enjoying the trail scenery next to the creek and not watching for the roots on the ground.

Today, 2800 yards mostly pulling (because ankle). 2x[ 800 with paddles + buoy, 4x50 buoy only], with some drill before and after.

Tapering the swim a bit this week for 5k OW nationals this Saturday. Hopefully this tropical storm drops some cooler water in the lakes before then.

---

-----

Wow!
Hope you all recover from this quickly and without complications. Amazing, as country, we can’t do these simple things to not only protect ourselves but each other. (That was a quick stand up on my soapbox. I’m back down now.)
I was thinking of racing up there. My daughter lives in Livermore, so seems like easy choice. Alas, I just didn’t.

---

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

Damn. How was the SI feeling while running/biking?

Today I did 800m easy (15:51) + 8x25m on 2min (gradual build from 25sec to 16.5sec) + 50m hard (36.0sec) + 800m easy (15:09).

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

6300m easy - my back is not entirely better but was very close. Nice to be in the water. 65 minute walk after
This is fast becoming a de-stress set for me

1000
50 kick
9 x100 on 145
50 kick
800
50 kick
7 x 100 on 145
50 kick
600
50 kick
5 x 100 on 145
50 kick
400
50 kick
3 x 100 on 145
50 kick
200
50 kick
100
50 kick
200
100 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 52 minutes in my local lake (across and back) as we’ve only got a few more weeks of comfortable no wet suit swimming. Went at dusk and the water was smooth as glass, no wind, no boats, no other swimmers.

Monty: tough break on USMS OWS. Hope you all get healthy soon. Given your high level of swim fitness, maybe try one of the USMS postal swims. Not as much fun as OWS, but still a shot at national champ before the next cohort of “youngsters” age up.

Thanks for the well wishes everyone, as expected my son whom I travelled with popped positive yesterday, but my test still negative. But for sure something is going on in my body, perhaps a classic battle between the virus and my vaccinated antibodies. I will continue to test every few days, but no real workouts gonna happen for awhile. Do not want to end up any sort of long hauler, that thread on here about how has covid affected you has scared me straight.

Did get in for 1200 a couple days ago and swam easy, mostly to take a good shower and get this sick stink off of me...

Monty, how are your kids feeling? I'm sorry you couldn't race.

---

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

6.5 mi run, 3500m easy swim

I just felt like swimming with very loose counting so I did a "1000", a 50 kick, a "900", a 50 kick, an "800", a 50 kick, then I goofed around a bit.

---

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

Thanks for asking Tiger, they are experiencing the usual mild side affects, like a cold. But we are still early and I'm on high alert for things to start going downhill. Virtually everyone who gets this starts out mild, most recover and get on, but the small group that have bad outcomes just progress down. Until they have to be hospitalized, like my father in law who goes in today for the Trump cocktail treatment...

Appreciate all the thoughts and prayers, but would also like everyone that hasn't already, do the right thing with vaccinations and masks. I know not a big issue with our little group here, but we all know many, many of our friends and family stuck in the black hole of misinformation. Dan was just able to talk one very stubborn worker of ours off the ledge, and he got his first shot. So not entirely a fruitless endeavor to preach the science to the unwashed....

6000 scm

5 x 200 on 3:30 w/u
5 x [100 "fast" + 50 kick] 1:27-1:25
5 x [200 fast + 50 kick] 2:50, 2:47, 2:46, 2:47, 2:47
5 x [300 fast + 50 kick] 4:19, 4:17, 4:17, 4:17, 4:19
5 x [200 easy + 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

As I continue to work through Flipturn School, my FT PRs are gradually catching up with my OT PRs. (I know.....FT should be faster. As an SOS, this will take some time. The breathing is the biggest thing to figure out.)

Anyway, yesterday I did a 100m FT PR (1:18.0).

Today I did a 400m FT PR (6:37.5).

Today's swim was really not very hard. My biggest problem with 400m FT (apart from cardio issues) is FEAR. I have it in my head that 400m FT is a big scary monster. But at halfway today I thought "Dude, this is not hard, or scary."

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

the breathing is definitely the harder thing to figure out! Glad it's catching up!

---

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

Pretty easy this morning, just getting everything activated. 5k OW nationals tomorrow morning. I've got the 3rd seed, but the top guy is about a minute ahead of me in the 1650 seed time, hope I can catch his feet.

300 warmup
8x50 drill
3x100 with ankle band
2x50 25 sprint/ 25 easy
4x100 cruise

1500scy

---

-----

Good luck tomorrow Adrian, and a minute is right in the range that you should be able to stay on his feet. You do enough fast swimming that you can take it out with him, then settle in and make sure you dont touch his feet and piss him off!! Just be silent as possible back there, and when the last 100 comes around, get him on the run out. Most likely he is a pure swimmer, so you should have the ground legs on him, just time the stand up perfect. If you can warm up where the finish will be, go there and experiment with sight and hand bottom touches on the perfect place to pop up. Most pure swimmers are horrible at that, and you could be two body lengths back and still make the pass...

Ha, thanks. He's definitely a pure swimmer, and I looked up his time on the master's swimming site and it's legit; he's also 54 so if it comes down to a sprint up the shore then yeah I think I've got an advantage there. They have decided to do a time trial start for COVID mitigation, so he'll be getting a 10-15s head start on me; strategically that's great, because I can just sit back and win via the start difference, but not if he gets a huge lead to start. I know the #2 seed, he's a friend and I don't think he can beat me but he's not a bad swimmer, so I hope I can use him to slingshot up there. And you never know who just made up a slow time and is actually going to be hunting us all down from behind.

The race isn't full and they might accept a day-of entry if you feel like hopping on a plane today :), but you might still be in quarantine. We're dodging covid bullets out here, my son's 4th grade class has had about 5 test positive so far after 3 weeks (he and only two others wear masks all day), plus the teacher is now out for quarantine until the end of next week, so he'll be mixing with other classes and substitutes.

---

-----

Ya, still in quarantine, but more important, feeling several symptoms of covid. Still testing negative though, got another result coming tomorrow. Wife got a negative result today for 3rd time, and she is sick as a dog. No taste or smell, and several other ailments. SO apparently being vaccinated also means you will pop negatives while you have it.

That TT start makes things a bit more tricky, hopefully the fast guy doesn't understand how important the first two minutes are, and gives you that chance to way over swim, but get on his feet. But as you say, if that happens, then the finish is a fore gone conclusion, but beat his ass up the ramp anyway...

have a great race!

---

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

28 mi bike, volunteered at the OSU XC meet (the Jamboree, for anyone who follows college XC) and the high school meet after, then a 2000 m 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

Thanks.

Another FT PR yesterday - 2:59.0 for 200m.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

congrats! That's great!

---

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 got another negative covid test last night, have no idea what is going on here. So went to the pool today just do swim a super easy 2500 and try and connect last weekend with next one.

20x50s@;50(44 to 38)
10x50IM kick@1;05(58 to 53)
500 easy pull(6;34)
10x50 buoy@;50(41 to 39)
2500SCY

Hope that means you're doing better.

Well Monty, you were right that I could catch that guy seeded ahead of me, but it took all of the first 2.5k lap, and only because he swam pretty wide for most of it. On the second lap he pulled away, and I hit the wall. After 4500 yards, my left calf seized up and I had to stop and squeeze it back into submission, only for my right calf to do the same about 500 yards later. Even had a kayaker start to approach me and I waved them off, I must have looked in trouble.

so in total 5352 yards on my watch, with splits every 500y (accuracy there is suspect). Most folks I talked to had the race a bit long, but mine was ~115 yards short.

6:17
6:06
6:14
6:06
6:39
6:53
7:19 -- started doing some backstroke and such jus to break it up
7:04
6:28
6:44
5:52 (352 yards)

1:11:43 official time

---

-----

Cramping in the water is the worst, do you have a clue as to why? I as a matter of course salt load before every race, been doing that for a couple decades now. I know there are many reasons for cramping, but mine are primarily salt/mineral related.

Good job going for it though, that is a long time to chase someone that only started a handful of seconds ahead. I presume you got 2nd? No shame there, this guy was supposed to beat you and you gave him a race!! And looking at your splits, you certainly did not leave anything in the tank, always a good feeling giving it your all for the win sometimes.

Not sure why I cramped, I also take in extra electrolytes the week leading up to a race. The water was warm, 82F+, but I'm pretty used to that so I never felt overheated. I do still sweat a lot, so maybe I should have stuff a gel down my suit. I do start to feel my calved tighten up on longer/harder swim sessions, but usually only on the push off the wall, so I didn't think I had to worry about it just swimming, especially since I wasn't kicking hard. Guess I just need to get out in the open water more often for long swims, without the SwimRun gear.

I did get 2nd overall, but only by 3s over 3rd place, who was the 23rd seed. The first and third place guys did not look the part of a fast swimmer, they were overweight middle aged dudes. If they showed up to a triathlon you would assume they are just there to finish.

While my back and shoulders feel about as I would expect after a hard swim today (especially with no warm down), my calves feel like a did an all-uphill half ironman. Still sore and tight after a day of rolling, hand massage, stretching, and gun massage.

---

-----

I won the women's division of the Tallchief 3 mi OW race today. Four men beat me I think - there is an issue with the results because there is a guy I did battle with over the last 400m who isn't showing up on the results. Anyway 1:08:14, splits 21:55, 23:05, 23:15. The second and third split include a short "run" between laps - I walked because I am babying my foot. So, pretty even splits, had a lot of fun, represented Team Fishtwitch!

Course may have been a bit short, or it was long 4 years ago when I swam a 1:19.
I swam another mile lap to cool down.

15 mi bike in the PM.

---

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 just swam 5,813yds, breaststroke.

---

https://www.strava.com/...tes/zachary_mckinney

that sounds enjoyable. May I ask why you did so much breaststroke?

---

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

I like breastroke. I have a race on 9/26 though and will mainly do freestyle in the race, but like training breaststroke.

---

https://www.strava.com/...tes/zachary_mckinney

first tri in 6 years, was a bit intimidated by both the swim and riding the tri bike.. had to get my wife to zip me into my wetsuit the day before, just checking I could still fit..

swim went OK, tried to go out slow but still led the wave around the first buoy, one of my drafters came by there. I could feel myself slowing, just don't have the strength right now after a year of no-swim due to covid and another six months of bicep tendonitis. Another two came by on the second turn, so 4th out the water in 60-plus wave I think.
12:20 on my watch for 880yds (theoretical, who knows actual distance). Official time 13:02 which includes a stumbling run on rocks about 150yds. I need to train my barefoot running more..

cassette lock ring came loose on bike, two of the cogs slipped off the hub and rattled around, never had that happen before. Lost about 3-4min there, first stop when the chain jammed to free it, again because I could hear/feel things rubbing and sticking, but couldn't find the problem in the heat of the moment. That probably cost two places in AG, from 4th to 6th. The podium was well out of reach though so I don't really care about 6th ;-)

miserable run, getting old is not any good for running..

2 x 200 on 3:30 w/u
50 kick
100 fast
50 kick
100 fast
5 x 300 on 5, except a couple of them with a 50 kick after
5 x 400 on 7, except a couple of them with a 50 kick after
100 easy c/d


4500 m or so plus 15 mi bike

---

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

Congrats to TC and Adrian on your OWS 5Ks. Very impressive times/consistent pacing.

3400 SCY in my 1 hr in pool
1500 (21:15)
10x100 alt BK/IM on 1:45 (1:26-31)
4x50k on 1:15
6x100P on 1:30 (1:16-7)
100 drill/cool down

My 5K race yesterday was running. Did 22:20 and won the 60+ age group and beat the top 50+ guy. Very pleased as avg about 10 miles/week running at 9;15 pace. First running race since 1991.

thanks!
nice job in the 5k. Since 1991 is a long time w/o a running race. Do you do mostly tri's?

---

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 results everyone. It looks like everyone is jumping back in to get some sort of racing in before the weather turns. So I got my oldest married and bought a vacation home all in the same month. Not
much time to train but I’m entered in a sprint tri saturday. Been training like 4 hours a week avg and only a couple swims in the last month. I need to test ride my tri bike before the weekend and get in a few swims. I’ve done a handful of runs on pavement the last few weeks so I made a little progress there but the bad news is my weight is a little high right now. I’m contemplating buying a used swim spa for my new place. I told everyone that it’s a party spa hahhahaha

2500m easy and 21 mi bike easy
easy mostly because I am a bit out of it from donating blood yesterday
Saw the PT today, who found a bunch of weak stuff in my R shoulder (which bugs me sometimes). I am looking forward to fixing it. She gave me some stretches to do for right now.

---

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 great 5k time for a 64 year old(I think that is your age?) And 10 miles a week if run properly, is plenty for guys like you and i. I was getting about that mileage last year when I was running more, and did a couple treadmill 5k's right about were you are. I think I still got a 20 flat in me, but what my brain thinks and what my body will allow, have diverged over the years..Still on the back end of covid here, so taking lots of days off, but got in for an easy 2k swim today:

5x100s@1;40(1;27/26/25/24/22) 5x100IM kick@2;05(1;57/55/54/53/49)
10x50 buoy@;50(40 to 38's)
500 easy pull(6;20) much faster than it felt
2000SCY

at my current pace of swimming.... Im gonna need to give myself lessons before I start up again.

Dome is back on the pool here so motivation is low as the days are still quite warm and sunny.
Usual sept slump around here

daved

---

http://www.theundergroundcoach.com

6700m or so. Still feeling a bit lackluster from donating blood (I am still under 48 hrs post donation)

20 x 100 on1:45
10 x (50 kick + 200 desc) 3:00, 2:57/56/54/53/52/51/49/49/50
4 x (50 kick + 500 swim)
100 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

Took down a few Strava records this morning. It’s easy to do when you record your bike ride as a run. Hopefully they get removed. Swam Monday 2600yds it looks like the pool heater has been fixed. Felt off since I was out of the water a few weeks . Another swim workout tonight gonna get in 3k.

My bike ride skills are super poor. I can’t get aero and I can barely turn my head and look behind me. Zwift has ruined me . That and getting old. I don’t think I have any ambitions to get better and just making triathlon a participatory thing at this point.

Got a guy out here, a couple blocks over from me.

He goes and rides these trails which are small and fun but not very long. Maybe 5 miles total and it takes him about an hour or so to do them. Leaves his garmin on when he drives home (trails are .5 of a mile away and downhill from his house) but he drives?? anyways, he keeps taking my KOM only to have me HAVE to email him through strava and be like... "again??"

Im done reaching out. I have 4 times now... seems like it ought to be enough. But its now been 3 months and he has not corrected it.

My point in all this is.... yes, strava will correct it. Just might take a day or so.

I might try swimming today......

might....

daved

---

http://www.theundergroundcoach.com

So leading to my 70.3 I had gotten my endurance up to where I can handle that sort of volume every session. Based on time I'm usually getting 2100m every session. I just focused on endurance since April and just getting it so I could do enough. Now, I need to get some speed added before IMAZ. I want to be able to swim that sucker in like 1:40 and not 1:50.

Paddles? PB work? Just don't be a sissy and up my cadence?

---

Washed up footy player turned Triathlete.

how many weeks before IM AZ?

---

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

Currently 8.5 weeks away.

---

Washed up footy player turned Triathlete.

You will get the fire back Dave, just might take awhile and some out there goal to chase. End of summer seasons are always hard, maybe work on something you have neglected, a fast 5k or something?

Well yesterday did not trash me, so maybe my covid is really on the way out, so did another 2k+ today, but a bit faster:

12x100@1;40-6swim(1;25 to 1;17)6 buoy(1;19 to 1;16)
3x100IM kick@2;00(1;55/54/49)
500p strong and long(6;13)
4x50@1;00(breast(44)back(41)buoys(37/35)
2200SCY

Monday swim, still in recovery mode from OW nationals:

300 warmup
8x50 drill
4 rounds:
5x100 as swim, buoy, paddles + buoy, paddles, swim
2x25 fly
2x25 drill
4x50 cruise

3300scy

Wed, feeling the need for speed (hips still feel messed up from the OW swim):

300 warmup
8x50 drill
10x200 on 2:45 as 50 'ez speed', 100 smooth, 50 build with strong kick (2:10-09-08-08-08-07-07-07-07-07) so for the last 5, the splits are something like 29-33-33-31high
5x100 paddles + ankle band on 1:20 (1:04-05's)
6x50 cruise


3500scy


+ short bike session

---

-----

Yikes. 6700m.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

I love my......er......"sprint days".

Today I wanted a new dive-in 25m PR. 15.5sec was the dream.

On a couple of warmup dive-ins I did 16.0sec and 15.75sec (a new PR).

And then on The 25m ITSELF......I did a meh dive and 15.75sec again.

I sulked for a few minutes and then told myself "one more".

Then I did 15.5sec!!

(Mr Dressel should start worrying.)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Considering we are triathletes, there's a lot of peeps swimming 50s and 100s. You can still get quick sticking to swimmers swim sets, but I've found longer stuff (200s, 300s, 400s+) much more beneficial.

I have always liked dressel’s “pressure is good” quote. 4200m ish and 4 mi walk. Yesterday I rode 43 miles.

20 x 100 on 1:40
50 kick
8 x (200 fast, 50 kick) 256/54/52/49/47/47/49/49
Goofed around some fly kick

---

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

So looking back at my Garmin data over the past few months, other than gaining overall endurance progress has stagnated. I'm averaging over all the swims I've done since July - 28 Strokes per minute. Just in my brain I know I need to find at least 10 more SPM and 15 SPM would be a godsend.

I think this is in the realm of stop being a sissy and putting in sprints and swimming hard.

---

Washed up footy player turned Triathlete.

WELL DONE !

I swam today (2nd swim this week but first was in my backyard 44ft pool)... so really first swim of the weel.

2500 total

1000 as 200 fr 50 bk
500 as 75 swim 25 kob
10 x 100 on 1:25 breathing every 5 strokes #3,6&9 were a tempo effort and was 109s on them.

thats all.
not much really.

will get back into swimming this fall... which is now??? ha

daved

---

http://www.theundergroundcoach.com

Did 20minutes ez on the treadmill then to the pool for about 2200. Main set was 4 75s on 1:20 do the first one strong and try to hold pace for all four. So I went 51 for all four which was good though I was breathing a little heavy after the last one. Got my feel back to a decent level. Pulled a 300 in 3:40 without too much strain.

Yeah. I hate to admit this on a tri forum, but I have never done a tri in my life, and I never will. :)

My sports dream in life is.....well, see my sig!!

(I used to run 31:09 10k though. Two out of three ain't bad?)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Considering we are triathletes, there's a lot of peeps swimming 50s and 100s. You can still get quick sticking to swimmers swim sets, but I've found longer stuff (200s, 300s, 400s+) much more beneficial. //

As they should be. It is not either or, but both, and if you look closely at virtually every triathlete swimmer here, they do a combination of both long and short. LDS is fine for building that endurance, but without that 50/100 speed, you get left out of the group that you were supposed to swim with. Just ask Lionel or Sam Long, or Jordan how all that distance worked out for them. They could all out swim for a 5k a lot of folks in the front groups, but unfortunately they are never there to prove it. Most those guys are quite happy and fighting to just get in the 2nd group, one where their endurance is well above the rest swimming with them..

How did the race go Tony? Hopefully some surf to break up some of the pool swimmers from the beach folks. I missed the past couple days, but got one in at sea level in Palm Springs, and the extra O2 felt great!

3x(500@7;30/200IM kick@4;30/100IM @2;00) 500s(6;57)500buoy(6;47)500p(6;09) kicks(3;48/45/47) IM's(1;22/20/19)
250 IM pulling
2650SCY

My R shoulder has been bugging me since my Midweek long swim. Yesterday I rode 68 miles. 1800 m (300 of it kicking) today, stuff still not feeling great. I am looking forward to seeing the PT on Tuesday morning.

---

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

No swim today, at the end of a 5-swim week.

I'm thinking that Saturday October 2nd will be My 6:07 Attempt!! It will be 4 weeks since 6:11.

I want 6:07 in October, 6:03 in November, and 5:59 in December!!!

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Today's session, decided to add a few 50m sprints in to see what it takes to swim hard. Ended up doing those 6 times in total. Still a lot of work to do, but probably need to do even more. But starting to add more distance so I can be ready for the volume that is the IMAZ swim.

5x50 warm up
1x100 Warm Up
2x50 @ 53 Sprint
1x100 recovery
2x50 @ 53
1x100 recovery
2x400
1x800
2x50 @ Blowout!

---

Washed up footy player turned Triathlete.

Should have posted yesterday - 1hr “FTP” solo OW swim 😁. Cracked metric 4K in under an hour (good sign for a 5k next weekend). Passed the HIM marker at just under 29min and hit the IM distance under 58min. Topped off a week of 10,800yds.
https://strava.app.link/Rdv4Sg5DSjb

My triathlon was a borderline disaster from a performance standpoint. I went a 1:55 for a sprint tri I was expecting 1:25 -30ish. Swim went well I was leading my wave half way through and then a guy came up beside me and I got on his feet for a little bit but I let him go. I cruised in and caught a wave to shore was right behind the leaders and I stopped when I saw my GF and I had her unzip my wetsuit and pull it down to my waist. Steep path up the bluff to transition, I walked it at a steady pace. Bike course up and down hills on PCH pretty much kicked my ass it was only 12 miles. I didn’t feel comfortable going full speed down the hills so I was braking some to stay in control. I was really tense the whole ride cause was worried about falling over. Run transition I got weird abdominal cramp just one ab muscle not the whole stomach and I laid down to try and relax it. Ended up being 3:30 of time then the run I had severe joint pain in my legs. I think the bike tension really screwed up my body I really couldn’t run so I run/walked to the finish. Wasn’t even breathing hard at the end. Rough splits 15/53/42 with 5 min of transition.

So my bike prep pretty much doomed me and then no practice running off the bike I’m sure caused me to not be able to run. I guess thats what you expect from a swimmer.

sorry you had a rough race.

6 mi easy run, 1000m easy swim (shoulder felt almost okay, didn't want to push it), shoulder PT

---

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

So back in the pool. The funny thing was I felt just like a normal swim day as if I didn't do anything over the weekend. Even did a bunch of dolphin kick on my back and it was pretty strong/fast.

2400 yds. 300 s/k/pull, pull was 3:35
8 100s 50K/ 25S/25 dolphin kick on back 15 sec rest interval
4 x 150 pull 100fr/50br on 2:20
100 w/d

Gonna try to do 3 runs and 3 bikes a week, to see if I can do little better in another tri. No reason to not do another one just need to tweak my prep a little. I put my tri bike on my trainer and I'm not going to use anything but that anymore also I'm going to throw in a 10-15min run after I get off my bike.

So super smoky up here yesterday, so took another day off. So latest pattern is to swim one day, two days off in-between. Seem to be holding steady with that, so time to perhaps start running, and maybe biking too. Could see you at some sprint Tony!! thinking about the postal 3k now, so going to start doing some longish straight swims to get ready..

5x100s@1;40(1;25 to 1;20) 2x100IM kick@2;00(1;54's)
1500buoy holding strong pace(20;42--6;53/6;53/6;56) 150 kick
500 easy pull@7;00(6;27) 150IM kick
6x50 buoy@;50(40's)
3300SCY

400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ 56
1x100 recovery
2x50 @ 56
1x100 recovery
2x50 @ 57
1x100 recovery
+
800m - 2x:
2x400 - 9:35, 9:51
+
200m - 1x:
2x50 @ Hard
1x100 recovery
+
1x100
1x50 Chill (was supposed to be 2x but ran out of time)


Ok, So adding sprint efforts I think it gonna do the trick to get faster over the next few weeks. I think just swimming hard is what I've needed to do but was focuses on just getting enough endurance built up. Now this is probably a short term thing and I need to get into masters...but dude it's expensive lol.

---

Washed up footy player turned Triathlete.

Basic maintenance 3300 SCY in my 60 minute slot

1000FR 14:07 200K
4x200IM on 3:20 (2:58-3:03)
4x50K on 1:15
4x200P on 3:00 (2:30-2:35)
4x50K on 1:15
100 drill/warm down

PR 200m (open turns) today - 2:52.5

The 50m splits were around 40.5, 44.0, 44.0, and 44.0

I fell asleep on that second 50m. My road to 2:50 is 40-42-44-44, methinks.

This is good news for a 6:07 400m attempt on Saturday. I think 2:52 lines up with 6:07.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

I’ll predict 6:04.8. 2:58/3:06. Good luck

3 mi walk, 3.5 mi bike (those were both doing errands), 2300m swim

4 x [500 swim + 50 kick] 7:56, 7:36, 7:21, 7:14
100 kick c/d

those times are for the 500, not the 500 and the kick (I wish)

---

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

Question for the fishes out there

I did a mainset yesterday of 20 x 50 on 55, coming in with 20 sec. rest for all of them. 35 seconds each, SCY. Felt like a race pace effort, so working hard but not going into Sprint mode.

Is this set ok for determining pacing in a 1000 yd TT and could be used as a benchmark test set? Would I be able to get a good ballpark estimate just by adding 2 sec. to each 50 for flip turns, and say that target TT pace should be 1:14/100

---

Dominic Pollizzi

I use the swim pace calculator http://swimpacecalculator.com/

The more sample points the better - I typically do a 100 and 400 to get a good spread and an accurate reflection of the regression to forecast the longer distances.

Would I be able to get a good ballpark estimate just by adding 2 sec. to each 50 for flip turns, and say that target TT pace should be 1:14/100 //

Considering all the things that are different in a tt race(suit, rest, psyche), I think a 1;14 pace going out(after a 1;11/12 on the first dive 100) is a reasonable goal, provided you do not other test sets(like the regression set already mentioned) You will know by around 600 or so if the pace was too slow, or too fast. In one case you will suffer horribly to the finish, in the other you will be able to make up for most of the slower start and feel great at the end....Let us know how it goes, we are of similar speeds and it would be fun for me to do your 50's set and compare it to what I just did in a 1k race...


Pacing distance events can be tricky, and the consequences not at all pleasant if messed up...

Monday: recovery swim following Sunday's race.

3x [ 100 kick, 200 with ankle band] with paddles on both
6x50 cruise

2200scy total

Wed: go fast before my latest shave wears off completely

200 FAST (1:55.6)
4x50 easy
4x[100 FAST, 2x50 easy] ranged from 55.4-55.7

2x200 pull, easy
100 cruise

2500scy

Friday likely to be something like 5x500 threshold effort.

---

-----

I think thats a little too much rest to determine pacing you can almost fully recover in 20 seconds. I would think that a test set of 100s @ 1:30 would be better. I do 50s a day or 2 before the meet to work on my pace but just to get it dialed in and not wear myself out.

Sweet Jesus.

Maybe I'll shave. :)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Another first run yesterday, so really sore today, more that I should be too. So opted for a big distance day in my hour slot:

3x100s@1;40(1;24/23/19)2x100IM kick@2;00(1;55/52)
2000pull hardish@26;00(25;25--6;27/6;21/6;18/6;19)
500IM kick@10;00(9;35)
500pull@7;00 trying to hold 2k pace(6;20)100IM kick@2;00(1;55)
6x50buoy@;50(39's)
3900SCY in 59;30

400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ 56
1x100 recovery
2x50 @ 56
1x100 recovery
2x50 @ 54
1x100 recovery
+
800m - 2x:
2x400 @ 9:05
+
200m - 1x:
2x50 @ 58
1x100 recovery
+
3x100
2x50 Chill


So, not calling this a breakthrough. But I think the hard sprint efforts have helped me get faster in a short time. There was some advice on here awhile back where someone asked if they should attempt to swim slowly but focusing on form. The responses seemed to be no, swim fast because you're at least practicing that. My shoulder rotation was a lot better today. Definitely the most I've swam inside an hour other than a 70.3. Feeling really good about it. It's only 250 more meters than Tuesday in about four more minutes.

---

Washed up footy player turned Triathlete.

Almost looks like a swim workout. Over time you should be able to get rid of those recovery 100s and replace it with more hard swimming. Keep it up.

For the 20x50 on 55. I agree with comment made that 10x100 on 1:30 is a better test to indicate your 1000 time.

Last swim of Sept. 3300 SCY
1000FR 14:23, 200k
8x100IM in 1:45 (1:30-32), 4x50K
8x100P on 1:30 (1:15-8), 4x50K
100 easy