300 warmup
8x50 drill
6x500 on 6:30. 3 Swim (5:39-35-33), 3 pull (5:25-24-20)
6x50 cruise

4000scy

---

-----

Forgive my newbieness, but your pulls were faster than your swims. Is this normal?

---

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

Yes, although it depends on your equipment. Paddles >> surface area than hands, and buoy << drag than legs, so you should be able to pull more water and have less drag on your legs. If you use tiny paddles, maybe not, but I use bigguns, and a large buoy. If I instead put on shoes with my paddles and buoy to simulate SwimRun training, then I'm probably going slower than just swimming (but not using as much energy/oxygen since I'm not kicking). I can't match my full-on 50-100 sprint max speed (meaning max kick power) with a paddles and buoy, but anything longer is much more efficient with paddles and buoy.

---

-----

Great, thanks. Sorry - I sometimes assume "pull" means no paddles, with buoy.

---

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

Almost always here when someone says pull, they mean paddles and buoy. I always couch my swims with either buoy(just buoy) or pull(both paddles and buoy) or paddles(just paddles). I think this is what most the swimmers ascribe to.

After yesterdays very long set and yardages, I opted for a broken set of 500's today:

4x(500@7;30swim/7;20zoomer/7;10buoy/700pull with 200IM kick@4;20 in-between) (6;59s/6;41zoomer/6;43buoy/6;13 pull) kicks(3;50/47/45/48)
12x50as(2 buoy@;50/1;00/1 fly@1;10) buoys(39/40's) fly(40/44/43/40)
3400SCY in 59 minutes

And I echo Adrian with his pulling comments. Anything over 150 is faster pulling, and easier on the heart rates. Being able to drag your legs without a body position penalty is huge, then add in the bigger surface area of the paddles and it should be faster..

300 yds today, shoulder hurt - still figuring out what makes it hurt. Ran and lifted instead

---

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

still figuring out what makes it hurt. Ran and lifted instead///Maybe this???

I did sort of a hell week(well 5 days) to try and get back into some shape after 3 weeks of on and off covid symptoms, and got this 4k in today for 4th big session in 5 days. Will continue with my on and off again running program tomorrow, run #2!!


8x200@3;10 as(2swim-2;53/2;48)2buoy(2;45/42)4 buoy for 150/50breast-(2;52/52/49/48)
2x200IM kick@4;00(3;50/3;45)
1000pull steady descend@13;30(12;43--6;24/6;19) 200IM kick(3;56)
16x50as(2buoy@;50/1;00/1-back@1;10) buoys all(39's) backs(44/43/43/42)
4000SCY in 63 minutes

7200 yds open water. Avg 1:33/100, sleeveless wetsuit. Pretty much broken up into 1000-1500yd chunks tho with 5ish minutes rest chatting with the squad. Gotta take advantage of the relatively warm temps in Cali right now!

---

Dominic Pollizzi

no, it isn't the lifting. The pain went away after I ran and lifted (I did my hip stuff and my shoulder PT stuff) but came back after I was wearing my backpack around the grocery store and stuff. Still figuring it out. I'm glad you're back to stuff!

---

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 participate but been swimming.

Today I tried to do all the short distance and IM races they have in Ontario on an hour

so

50's in all strokes
100's in all strokes
200's in all strokes
800IM
400IM
200IM
100IM

Total 2900m in 1 hrs and 30 seconds....lifeguards gave me a bonus 30 seconds to get workout done.

Now I can barely move. I have not done a 200Fly since our last lockdown in April and had to effectively do two in this workout.

I think I took too much rest between the 50,100,200m part of workout but I probably paced the work out well since I got done roughly on the hour. With a racing suit I should be able to go sub 1 hrs

Hate to break it to you dev, but that 800IM is supposed to be an 800free, unless something really crazy has changed.

Good workout though regardless, just have to add a 400/800/1500 free and then you have all the "real" swimming events one sees at a world championships..And when you get in shape, you can then do all the relays too!!! (-;

They run an 800IM in Ontario in the masters meets here. I know its not part of the regular lineup. So I just needed to do the 1500 free and the 400 free to round it up. I think it would be possible to do all the 50,100,200, IM's (100, 200, 400) , 400, 800, 1500m free in 1.5 hrs for me!

Man, I wish I had kept swimming through the pandemic restrictions because I think if I had applied some progressive overload and sprint work to my swimming a year ago I'd be in a different place today. It's amazing to me how much what just "a little" sprint work can do to my overall form and time. Did 2800m today, which is definitely the most I've ever done and even more than I've ever done in open water. But I don't even feel destroyed.

400m Warmup -
6x50 warm up @ 60
1x100 Warm Up
+
600m - 3x:
2x50 @ 52
1x100 recovery
2x50 @ 53
1x100 recovery
2x50 @ 55
1x100 recovery
+
1200m -
3x400 @ 8:45, 8:48, 8:58 (So fast I needed to check on Train xHale to see if I had any "short" laps.)
+
200m - 1x:
2x50 @ 56
1x100 recovery
+
3x100 @ 2:13
2x50 Chill

---

Washed up footy player turned Triathlete.

Today I did:

WU: 400m-200m-100m-50m-50m.
400m tempo (7:00).
CD: 1500m (29:15 - I usually don't CD this long, but I felt so smooth/good, and 30min of easy swimming really is f*ck all).
Total 2700m.

I've been threatening to do my big 6:07 attempt this weekend, but yesterday I felt tired and took the day off, and today the lanes were all busy. I need my own lane/black line for PR attempts! :)

---

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

It's amazing to me how much what just "a little" sprint work can do to my overall form and time. //

Pretty much what every swimmer on this monthly thread and swim topic about swimming, has been saying these past couple decades. Glad you finally had the light turn on for you, better late than never as we say!!! You have to practice good form to race with it, seems like a simple concept, but I guess not so to a lot of folks...

Honestly, I know what trying to push a lot of power on the bike feels like (I suck at that too) and I know what running fast feels like. And I know what heavy weights feel like. Took a lot to click, on what "hard" meant when it came to swimming.

---

Washed up footy player turned Triathlete.

Been still ocean swimming save one day, a nice 4000 yard pool swim. The ocean has been all over the place lately with warm water, then cold water, then pockets of warm water surrounded by cold water. All mixed with days of big surf to no surf. Just so weird. Today was one of my best ocean swims -- 3000 yards at a 1:18 pace, 64 deg water, but otherwise great conditions. I was wearing a SwimRun shortie, though. The GF and I discussing tackling the long course at Catalina SwimRun, since its been deferred for a few months. We'd be doing more as a scenic tour than actually trying to compete.
Anyway, ocean swimming may be over for some time as there's been a major oil spill that is closing beaches down the coast. We're gonna head south, trying to stay ahead of the migrating slick of 130,000 gallons of nasty crude. Well, we always have a pool to use, so not horrible, in swimming terms, terrible for the the Southern California coast, though.

---

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

rode 52.4 mi yesterday
ran 6 mi and swam 800m 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

What..? i swam...

4500 today.
pool heater is broken and the temp was 77 or 78.
So that meant short rest efforts.
I did my usual 1000 warm up then 50s fo alactate work... (4 of them focused and 1 easy at the end)

MyMainSet was
10 x 200 on 2:45 with the goal of descending in sets of 3 with the last 200 moderate.
1-3 I was 2:21, 2:20, 2:20 (kinda hard and felt I was over extending for the set)
4-6 were 2:18, 2:17, 2:18 and felt much easier, finding a rythm
7-9 were 2:16, 2:18, 2:17 and was more work but def had more to give if i wanted / needed
#10 was backing off and 2:22 (still in range of what I did starting out)

250 easy backstroke to stretch out

6 x 100 50k w board 50swim on 2min

400 easy warrm down mix of back/free x 25
------

What a diff the colder pool makes. Not ideal diving in, but short rest 200s or longer and that cool water is a blessing.
I have not done over 4k in a few weeks and Im surprised how i felt. in a good way

all for now

daved

---

http://www.theundergroundcoach.com

Was going to shore dive(actually just snorkel) for lobster tomorrow night south of CDM. Bummer that now it isn't going to happen. Guess I'll hit the pool.

What a diff the colder pool makes.//

No kidding, I swam in a sea level pool today that was only about 80. I felt kind of crappy due to a horrible night sleep, but got in the water and it just felt so good, and I had so much oxygen, that I felt the need to do something special. Opted for a 1k pull TT, and then a couple strong 500's to back it up. Good strength work for my big distance day coming up, and arms were completely wobbly by the last 50's:


2x200s@3;10(2;48/2;41)200IM kick(3;49)
1000p@13;00(12;15--6;09/6;06 PR is 12;12)200IM kick(3;43)
500p@6;40(6;18)200IM kick(3;44)500p@6;40(6;13)200IM kick easy(3;56)
6x50@1;00, 5 buoy(40/39/38/37/36+)50 kick
3500SCY in 57 minutes


Completely trashed and cramping now, that cold water made me go a lot harder than I had planned...

That oil spill looks really bad there Steve, and so much for it not coming to shore. Just heard on the news there is an investigation now into the urgency with which they sent out the clean up crews.

I was really blasted from yesterdays swim, and am now back up at the high pool. Decided to just do an easyish long distance swim, with a few hard 50's at the end:

2x100s@1;40(1;27/26)
2000buoy@29;00(28;08--7;10/7;05/6;56/6;57)
500IM kick super easy(working out leg cramps)
15x50@1;00-5swim(38/37/37/36/35)5 kick(54/52/52/50/48)5pull(34/33/32/32/30) 50 kick
3500SCY in 60 minutes

SCY

A.M - felt a little sluggish during the warmup but things started to click once I got into the thick of things. Solid, coming in 1:18s for the pull, 1:12 for the pull/paddles. 50s were 32-33

w/u
300 yds
200 kick mix
8 x 50 desc.
4 x 100 desc.

Main set

20 x 100 pull @ base effort
5 x 100 pull/paddles @ tempo
8 x 50 @ 200 pace

200 c/d


P.M - Fly needs work as always, but finally hitting sub 45 for breaststroke which is a win for me!

500 w/u
200 kick mix

Main set

10 x 50 BK @ 95% on 60
8 x 50 BR
10 x 25 BR
20 x 25 Free sorta-sprint
10 x 25 Fly

200 c/d

---

Dominic Pollizzi

run, ride, shoulder PT yesterday
run, 1500m (ish) swim today. I did a 1000 warmup then 3 x 100 fast with some kicking

---

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

Crankin It today:

300 warmup
8x50 drill

500-400-300-200-100 swim on 1:15 base. Get faster by ~1s/100 as the distance gets shorter.
5:38-4:25-3:15-2:09-1:03

100-200-300-400-500 pull, also on 1:15 base. Hold what the last 100 was on previous set or faster.
1:01-2:05-3:07-4:09-5:07

6x50 cruise

4000scy

will do a short run or lift this afternoon

---

-----

Still swimming tired, but must be getting a lot stronger as my times are much better than I feel. Take a day off tomorrow and do run #3!!!

6x(200@3;10/100IM kick@2;00) swims(2;49/44/40)buoys(2;42/39/38) kicks(1;54/52/51/50/49/47)
3x(200p@3;00/100back@2;00)pulls(2;30/27/23)back(1;30/28/26)
9x50 buoy@;50/1;00/1;10 descend by sets of 3(40/38/36)(39/37/35+)(39/37/35+)
100IM kick(1;54)
3250SCY in 58 minutes

3300 SCY in my 1 hour slot

1000FR (14:06)/200K
4x200IM on 3:30 (2:58-3:03)/2x100K
4x200P on 3:00 (2:36-8)/2x100K
100P

Trying hard to stretch out my stroke and get the catch further out. Have been losing the grasp of water on the front end from shortened range of motion in shoulders. The 1000 felt good.

Ran then 1400 m or so, shoulder felt pretty good and I was just thinking about good mechanics.

---

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

Trying hard to stretch out my stroke and get the catch further out.//

As I get stronger I like to do some workouts focusing on this very thing, how many strokes is it stretching out for you? swim/pull? My normal stroke count for SCY swimming is about 16, 15+ for buoy, and 13 for pulling. A stretch out is one less in each of those, and it does feel good to grab and hold that bigger water. But once the wheels come off, it is all about turnover baby!!!


Back in the water today, thought I would do a lot of kicking to loosen my legs after yesterdays run/ride day:


3x(300@4;30/200IM kick@4;10)swim(4;16)buoy(4;02)pull(3;37) kicks(3;50/43/44)
500p@6;40 hard(6;06)200IM kick(3;44)
12x50 IM order@;50/buoy@1;00/buoy@1;10- fly(38)back(41)breast(41)free(33) buoys(40 to 38's)
500p@6;40 steady(6;20)200IM kick(3;47)50SD
3550SCY in 60 minutes


Pretty happy to be getting in more yardages in my hour, and this one had 1k of kicking too. Not much nonsense once I hit the water I suppose...

Thanks for the advice. I go about 16 or 17 strokes per 25 yards, but fall off to 18 -19 when “the wheels come off”. It’s definitely a strength thing and I’m trying to rotate my body a bit more on the vertical axis to get the catch out there. My cardio/aerobic is strong from the x-training, so turnover is good but need to amp up the power. Need to get on the “Monty get faster in your mid 60s” program. 😀

18 mi bike
1500 m swim (2 x 500 swim/50 kick w/u, a 100 fast, a 200 fast, and 100 of easy kicking)

---

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

God, y'all are so fast.

I must confess that I often cannot figure out if you all are doing meters or yards.

I've done a few swims this week. I'm pleased with a 35.5sec 50m on Monday, and a 1:17.0 100m today.

Maybe tomorrow will be a 6:07 400m attempt. (PR 6:11.)

Maybe.

---

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

I must confess that I often cannot figure out if you all are doing meters or yards. //

Pretty much all the regulars here preface what they are swimming. SCY=yards, SCM=25 meter pool, LCM=50 meter pool. Some folks get lazy and just use m for meters, so you do have to guess if it is long or short course meters. But that distinction is much smaller that comparing both of those to a standard 25 yard pool..


Got in today for the early sat swim, had a buddy who hasn't swam in a decade come with me, so I did a super pull set of 150's on the 2;00, while he did 100's and gagging!!


300s(4;15)350IM kick
6x150p@2;00(1;51/1;50's, last one 1;45) 200IM kick(3;52)
9x100@2;00-3 IM (1;26/23/22)3 buoy(1;20/17/14)3IM kick(1;52/53/51)
500p@6;40(6;14)200IM kick(3;51)
5x50buoy@;50(39/38's) 5x50kick@1;00(54's) 50SD
3650SCY in 67 minutes

So 3200m is the furthest I've ever swum, which is 400m more than last Sunday which is the furthest I've ever swam previously. So I've say my endurance and speed is picking up with doing the intervals which have been helpful. I tried to implant in my brain a lot of what SnappingT said about DesertDude's form in the analysis video about stroke and focused on the "power diamond". Was which changed up some things for me, it makes me think that swimming that way about engaging my back and pulling with my elbow. Whereas before it was more wrist led for me. So I think my swim will have me fit for IMAZ, may not be the fastest but I may be able to get to 1:30 which would be faster 1:40 I was hoping for.


400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ hard 55
1x100 recovery
2x50 @ Hard 54
1x100 recovery
2x50 @ Hard 56
1x100 recovery
+
1600m -
4x400 8:56, 8:51, 9:00, 8:55
+
100m recovery
+
200m - 1x:
2x50 @ Hard 56
1x100 recovery
+
2x100
2x50 Chill

---

Washed up footy player turned Triathlete.

1750m swim, 6.55 mi run (65 min easy watching Boston), 2.33 mi walk (also watching Boston), hip exercises

3 x (500 swim + 50 kick) 7:45, 7:30, 7:15
100 "fast" 1:22

---

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

Visiting the sea level desert, and the wonderful 81 degree pool!! I swear it doesn't even matter what I feel like that day, getting in this pool just makes me want to do something really hard, so went after my 2k buoy record today, and got it!!

2x100@1;40(1;23/21)
2000buoy@28;00 for time(27;07--6;51/6;48/6;44/6;44..New PR)
500IM kick easy@10;00(9;50)
5x100p@1;30 descend(1;17/16/15/13/11) 300IM kick@6;00(5;50)5x100p@1;30 descend(1;16/14/13/12/10)
4000SCY in 63 minutes

Sprints seem to be getting marginally faster, the thing I've noticed more is that my recovery 100m reps are getting faster without the effort. Then the big gains have been with my 400s here. Then add the overall time it takes me to get stuff done. Prior to TC it was taking me 60 minutes to get 2100m, maybe I'd make it, maybe I'd bust it. Didn't know on the day. Today I hit 2550m at 60 minutes. It took me only 64 minutes to get to 2700m today.


400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ Hard 52
1x100 recovery
2x50 @ Hard 54
1x100 recovery
2x50 @ Hard 54
1x100 recovery
+
1200m -
3x400 @ 8:43, 8:48, 8:49
+
200m - 1x:
2x50 @ Hard 58
1x100 recovery
+
2x100 (had to cut the swim short so I cut one 100)
2x50 Chill

---

Washed up footy player turned Triathlete.

So after yesterdays long and hard session, decided not to blow it out again and do some long stroke work instead. Was a bit surprised at my times, they did not degrade that much by holding onto more water and slowing down the turnover. And did it the entire workout on short rest again:

500s@7;30 (15 strokes per lap, 7;10)
500IM kick@10;00(9;30)
1000p@13;00(12 strokes per lap-(12;33-6;21/6;12)
500IM kick@10;00(9;23)
10x50 buoy@;55(15 strokes per lap-39 to 37's) 100 kick
3100SCY in 52 minutes

6.5 mi easy run, 1200m swim (600 + 4 x 100 fast + some kicking), lifted

---

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

Back at the high pool, and now have to bring back the hot part too, Ugghhh. At least 85 degrees today, maybe hotter, so had to dial back my recent speed gains.

20x100swim@1;40, descend each set of 5(1;27 to 1;21/1;20 to 1;18/1;18 to 1;17/1;17 to 1;15)
200IM kick@4;30 easy(4;06)
500p@6;40 steady(6;24) 200IM kick(3;55)
500p steady(6;23)
3400SCY

this week's workouts in the pool:

Monday:
300 warmup
8x50 drill
2000 straight pull, nice and easy (1:10 pace)
6x50 cruise swim
3000 scy

Wed:
300 warmup
8x50 drill
5x100 with ankle band
4x{
2x100 threshold + effort on 1:20
4x50 strong effort on :45
50 easy
}
2x50 easy
3100 scy

Friday:
300 warmup
8x50 drill
(this is a variation on the set from Cody Miller's video this week)
8x25 IM order, odd fast/ even easy on :30
8x50 IM order, odd easy/ even fast on 1:00
4x100 IM, odd easy/even fast on 1:45
2x200 IM cruise, second one with fins
4x100 IM with fins, odd easy/even fast on 1:45
8x50 IM order with fins, odd easy/even fast on 1:00
8x25 IM order (no fins), odd fast/even easy on :30
3100 scy

should get about another 3k open water in tomorrow for swimrun training

---

-----

I have a tendency - a bad tendency - to over emphasize making sure I finish my swims in the allotted time. For no good reason doing 4K in 63 minutes would bother me. I have a lot of idiosyncrasies that I would do well to abandon...

Anyhow: nice job on the 2k! Not that you need my approval but most triathletes would be well served NOT doing 2000 straight. Because they will screw up the pacing and turn it into a slog fest. Not you of course! Well executed negative split.

Thanks aj, and the 2k swims I'm doing now are to get ready for my attempt at the 3k postal swim this year. This is usually the only time I do anything longer than a 1k(occasional 1650), and I have to confess, I need this long paced work. I always die in that 3k, so will maybe even do a nice long 4k pull one day to build some extra strength. Train for what you are going to race has always been my motto, so longish swims it is for one more month..

I can't believe that my left palm has a sore bump on it, which seems to be some kind of joint issue. It bugs me when I swim. Is this some kind of swimjury? Anybody have this before?

---

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

Another Saturday lobster boil, 86 again today. Really have to adjust what I do from what I want to do when it is like this, otherwise I'm just cooked for the rest of the day:

30x100 as (2buoy@1;40/100 breast@2;00) buoys(1;27/25/23/22/21to 19)Breast(1;41/36/34/33/32/31/31/31/33/30)
200IM kick(3;55)
4x50buoy@;50(39/38's)4x50swim@1;00(38/37/36/34) 100 flutter(1;55)
3700SCY in 68 minutes

Well, today was my 5th swim of the week.

WU: 400m-200m-100m-100m.
Pleasant tempo 1600m (29:18). (Because Sunday is 1600m day.)
CD: 800m.

Total: 3200m.

---

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

I thought you may like this workout I did

5 min warmup then

• 50 fly
• 50 dolphin kick on back
• 50 back
• 50 dolphin kick on back
• 50 breast
• 50 dolphin kick on back
• 100 free
• 50 dolphin kick on back
• 100 free large paddles
• 50 dolphin kick on back

Total above is 600m, 5 breaths rest between each (no target time kind of like running fartlek...you go hard when you want, you back off when you want)

I just kept repeating that for 1:45 until I ran out of pool slot time (final 45 min of a drop in slot, 60 min of my slot). Ran out of time partway thru round 7 so around 4500m. My legs and core are kind of cooked from around 1500m of dolphin kicking

nice one, that is a lot of kicking.

lots of pulling for me the next 3 weeks leading up to Odyssey Austin

300 warmup
8x50 drill
4x500 pull, steady but middle 100 strong, on 6:00 (around 5:20 avg)-- purpose here is to be able to accelerate turnover with my giant paddles on
5x100 on 1:25, paddles only, strong (sub-1:00) -- going fast with tired shoulders, add the legs back in to increase oxygen burn
6x50 cruise to get normal water feel back on :45

3500 scy

---

-----

Big pulling day for me too, went down to the cooler and sea level pool where I'm obligated to do something hard. Opted for a 3k pull for time, crushed my old one from last year, so perhaps even some progress for my 3k swim coming up soon:

500s@7;30(6;59) 200IM kick@4;30(3;50)
3kpull for time@39;00(37;46--12;44/12;31/12;31---500 splits--6;24/6;20/6;17/6;14/6;17/6;14 new PR)
300IM kick@6;30(5;50)
4x50 buoy@;50(39/40's)
4200SCY in 59;40

I wanted to get in an ironman distance swim in under an hour, so there it is. Goes to the thread on the guy doing an ironman a day for 60 days, but swimming a horrible 1;20 every day for the swim. In an argument over the free speed he is giving up by not changing his stroke one bit, it is absolutely horrible, He doesnt have to do any more swimming, hell he is doing 4200 a day already, and every single day!!!!

Working up to do the 3k SCY ePostal swim next week. Today’s SCY main set was 5x400s on 6:00. Swims were in 5:18-5:27.

Ya the epostal 3k is on my bucket list for this month too. So I see you did around 1;20/21 pace for your 400's, what is your 3k goal pace? I did it last year and just sneaked under 7 minutes per 500, and thinking about it now, not sure how I did that. But my training has been better this year, so I suspect I should aim a bit faster this year, otherwise why am I training so hard!!

Swam Waikiki beach. Started by the Hilton and headed toward diamond head. Water was about 80 and almost no wind it was like swimming in an aquarium. Slight current helping me so the swim was a breeze. Stopped a few times to look at fish and did some backstroke for a couple hundred yds. So I was heading toward the hotels and the old swim stadium and it looked to be mostly a sea wall with nowhere to exit the water so I headed straight in to where the last patch of sand was to exit so I cut the swim a little short. It was almost a 1.5m swim per google earth one of the best swims of the year by far

I think I’ll swim it as three 1000s, starting off the first one slow and descending each 1000.

I hope to do the 6000y ePostal as well before 15 November.

It finally happened.
I swam in a pool.
1st time since April.
It wasn't pretty.

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

Forgot that you were heading over to the islands, sounds like a great swim. As corny as that city can get, it sure has some nice beaches and fun waves. I have fond memories of the few times I stayed there, and hit it really big one time for a lifeguard race.

Was a little toasted after yesterday's 3k tt, so opted for the exact opposite today, short swims on long rest. Got in 3k in just under my hour slot in the sea level pool:

4x200 as swim@3;10(2;49)IM kick@4;30(3;50)buoy@3;10(2;43)IM kick(3;46)
15x100@2;00 as 5 breast(1;32/31/30/29/27)kick breast/flutter(1;43/41/40/39/36)5pull@1;30(1;10/09/09/08/06)
200IM kick(3;45)
10x50 buoy@1;00 descend(38/37/36/35+/36/36/36/36/36/33)
3000SCY

I think I’ll swim it as three 1000s, starting off the first one slow and descending each 1000. //

Why this, do you just get bored with straight swimming? It is a great workout, but a bit counterproductive for a good time on a 3k straight, no? I plan to swim it as 6x500 descending, with 0 seconds rest inbetween...(-;


With that in mind, did the 6x500's today, but in a more fun way. But this dam hot pool is sucking the life and fun out of me, night an day from my cool pool:


6x500as 4@7;30-odds swim/evens buoy(6;58/6;51/6;50/6;49)2pull@7;00(6;27/6;25)
400IM kick easy(7;57)
3400SCY in 52 minutes

I am still doing PT for my right shoulder (winging scapula, possibly some impingement) and haven't swum for a bit. I did 1200m this morning (full workout 5.5 mi treadmill run, 1200m swim, 1.13 mi outdoor run, 65 min stairmaster)

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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

Easy swim today, nothing to let the hot tub water overheat me:

20x100 as(3x100s@1;40/100kick@2;00)swims(1;31 to 1;19)Kicks(1;55 to 1;49)
2x500p@7;00 easy(6;28/6;23)
300 kick easy(5;55)
3300SCY in 58 minutes

I just realized that I have a camp coming up 1st of nov, so will probably have to attempt my 3k early next week . That or near the 15th after a week out of the water. Maybe do both and see if the week out gives me a decent taper..

just ran yesterday

13.5 mi bike, 1600m swim easy, 2.5 mi run 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 my first bike day yesterday, back in the lower pool today, however it is up a couple degrees from normal. I dont like that:

5x100@1;45 swim descend(1;22/21/18/17/15)
3x(200p@3;00/100s@2;00) pulls(2;28/25/23)swims(1;18/16/15)
300IM kick@6;30(5;40)
6x100@2;00, odds IM/evens pull- IM(1;22/20/19) pulls(1;12/09/07)
300IM kick@6;30(5;39)300pull(3;48)
200IM kick@4;30(3;48) 4x50 fly@1;10(42/42/41/38)
3600SCY

A 5-session week. Nothing sexy to report. In fact, today, I had big plans, but the warmup dictated otherwise, and I "took a therapeutic". That's when I swim sloooooow, on purpose. (Can you say 31:25 1600m?) Therapeutics are good from time to time. I shall not be afraid to take them when required.

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

Last swim at the low and cooler desert pool, so opted for some 500's. That distance in my hot pool just cooks me, so back to short swims on long rest I'm afraid for the next week.

100s(1;25)
6x500as 2swim@7;30(7;03/6;50)2buoy@7;30(6;47/6;38)1 IM kick@10(9;43)1pull(6;20)
300 flutter(5;57)
3400SCY

I had two 1 hr slots booked today and figured if I did 400 IMs on a send off of that was around 8:30 then 7 per hour would be possble so 14x400 IM in exactly 2 hrs. This would give me 5600 of 400's and this was set up 50m LCM. So I made it doing first half in 59 min and second set just under that (negative) split.

The pool manager saw what was going on and said it was ok to spill to the next slot and let me stay for a 15th....then 200m cooldown. Target was to match my age (56 today) in the 50LCM set up.

Then per the Tigerchik requirement tacked on an 11.2km run (200m for each year). Then after my morning off work rushed back to office in time for an investor meeting with no lunch did a 45 min pitch and bonked badly....the hardest "workout" was the investor session LOL. Mid way I told him that I needed a cookie for sugar rush or would pass out due to morning shenanigans!!!

Only had a 50 minute window today at the lower pool, so took it and ran with it, got 3k in:

3x(5x100@1;40/1;35)2x100IM kick@2;10--swims-1;29 to 1;18/buoys-1;21/1;19's) kicks(1;56 to 1;52)
500p@6;40(6;19)2x100 IM kick(1;56/52)
200p strong(2;23)
3000SCY in 50 minutes

You, sir, are insane. Even in my hardcore swimming days I doubt I ever did a set of more than 8x400 IM (definitely have done 15x400 free though).

The YMCA drops the swim lane reservation system on Monday. I'm expecting chaos. Hopefully with the weather starting to cool it will drive away most from the early slots-- plus most of the lights around the outdoor pool don't work so it's pretty dark those first couple hours.

Monday's swim main set was 3x800 pull with shoes on.

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today's swim:

300 warmup
8x50 drill
3x[
3x200 swim on 2:30, good effort
400 pull strong
]
6x50 cruise on :50

400 scy

200's were 2:14's on round 1, 2:12's round 2, 2:12-11-10 round 3
400's pull were 4:15 round 1, 4:14 round 2, 4:09 round 3

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You are cranking thats for sure!!

Good luck at your meet.

I have had to work to find a swim rhythm these past weeks. This week was my first real consistent week.

4k monday
3500 wed
2750 today

Mon and Wed were just awful
No feel
No real energy.

WED night road trip to long island for a fam party
return thursday AM in that noreaster....
Leave thursday night drive to Kingdom Trails vermont (also 3+ hours) to ride 7 hours and 56 miles w 7500vert ... totally smoked.
Drive home friday night. Home around 9.

Got up today, about 5 hours of yard work clean up post storm

Headed to pool w zero motivation but oddly, NOT all that tired.

Dove in and I could have done anything I wanted today. (or it felt like it)....

Literally mon and wed I could NOT have found 1 second faster for pacing, (my 100s pace was around 116 on those days) and my HR after MyMainSet was 155+....
Then you have today. ABSOLUTELY NO REASON to have a decent swim.. and I am going sub 1:10s on my 100s pace w a HR of 120.

Aside from saying that maybe my FEEL is coming back (which it was/is) today was a head-scratcher, in a good way.

Ok all for now. Looking at over 10K for the week swimming (I do at least 500 yards kick during these workouts so it isnt all just swim)
over 12 hours on the bike and 3 hours of running, plus lifting... been a big week and weekend isnt even here yet.


daved

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http://www.theundergroundcoach.com

Welcome back Dave, and aren't those magical days just the bomb. And you are right, sometimes they just come at the oddest moments, but of course we all have these elaborate taper schedules to try and force a few of them in a row. I sure wish I knew what prompted those rarity days in the middle of nothing important. I would patent it and be the worlds greatest coach!!

Got back in the high pool and it was only 84 today. And odd that 84 now feels pretty normal and I can survive that temp without too much trouble, but 85/86, I'm cooked:

16x200As 6@3;10-2swim(2;55/2;50)2zoomer(2;44/2;38)2buoy(2;41/2;38)3pull@2;50(2;26/25/23)3M kick@4;00(3;49/45/41)3pull@2;50(2;30/29/25)IM kick(3;53)
7x50buoy@;50(39's)
3450SCY in 58 minutes

6.8 mi run, 700m 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

Probably my last swim for over a week, got all our campers coming up here tomorrow. So did an extra long one, and high pool still at an ok temp to go hard:

9x400as 1swim@6;30(5;45)1buoy@6;00(5;28)1zoomer@6;00(5;24)1pull@5;30(4;56)1 IM kick@8;00(7;27)1pull@6;00(5;01)I IM(6;08-1;33/1;36/1;39/1;20)1 IM kick@8;00(7;36)1pull(5;09)
8x50 buoy@1;00(39 to 37's) 200 flutter(3;58)
4200SCY in 72 minutes

How do the swim sets wth shoes on work? Are these running shoes that sink (vs float)?

WORLD RECORD NEWS!!!

Kyle Chalmers - yesterday - 100m FS/SC - 44.84sec.

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

This morning I did 4x100m WU + 3000m pleasant tempo (56:37) + 400m CD.

That's 3800m total, which is My Longest Session Ever!!! :)

(There's something familiar about 3800m.....I can't quite put my finger on it. Hmmm......)

---

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

https://www.swimmingworldmagazine.com/news/kyle-chalmers-blasts-world-record-in-scm-100-freestyle-video/

As best I could count, on his 3rd and 4th lengths, he took 12 strokes/length. He was underwater about 3.5 - 4 sec/length and his last 50 was 23.44, so he was swimming at surface for roughly 23.44 - 7.44 = 16 sec over lengths or 8 sec/ length. 12 str/8sec = 1.5 str/sec * 60 sec/min = about 90 str/min, very roughly.

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"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."