4000 LCM

8 x 500

simple swim for my simple minded nature this morning. I felt pretty good at the end and thought seriously of adding two more sets until I saw the time and remembered I do have to go to work.

Followed the swim up with an 8 easy-ish mile run at lunch, no HRM or music, just me and my ankle pain.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

400 wu

6 x 100 @ 1:25 (went out a bit fast 1:17, but made the last couple touch and go)

4 x 50 fr descend @ 1:00 (last 0:37)

6 x 100 alt stroke IMO/fr @ 2:00

4 x 50 k descend @ 1:20 (last 0:48)

6 x 100 IM @ 1:45

4 x 25 underwater/25 fast @ 1:00

500 kwf

3300 lcm

---

__________________________

Oh yeah!

4-13-13___1936m OW in 39:20. Water temp 76.1F, 17mph wind, 1 1/2 ft waves, pouring rain last 1/4mile, water viz 4ft. Going out 21min, 19:20 back
------------

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

3x 100 sw/100 k, zoomers on 100 kick, 8x25@30 focus on legs, 100 easy, 2x1000 @13:30 (11:59, 12:00), 300 easy... 3300scm

---

___________________________________________
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)

I did 3300 too, scy, though, and not nearly as quick:

1000s w/u no time
5x100 various kicks
10x100@2:00 alt IM/fr IM's 1:22~1:18 fr's: 1:09~1:04
5x100 various kicks again
300 s/k cool

haven't swam since Thursday and just a bit under the weather

---

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

I may steal that workout in the near future.


Sunday
2:30 bike
4500 yd swim

300 w/u
12 x 200 on 3:10 desc 1-2, 3-12 @ 1650 pace (2:27-2:29)
8 x 125 kick the first length
6 x 150 k/d/s by 50
200 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

Masters Swim
400 wu as 200 swim (FS) 100 kick, 100 drill
20x50 decending sending AFAP - looked easy til the last 6 sets or so.
50 easy back stroke
8x25 stream lines
100 w/d choice

1750m

Quote:

20x50 decending sending AFAP - looked easy til the last 6 sets or so.

Can you explain?

---

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

Sorry descending send off's. The coach started them at a pretty easy pace and knocked 5s off every 2 sets. Started @ 1:45, worked it down to 1:00. She does the same work out with real fish and takes it down a lot lower. I held about 0:47 for the entire set except for the last 2 repeats.

Swam 5 of the last 6 days. Previous 4 swims were all ~2000scy. With lower volume I decided to do a bunch of 5-8x100@BI-:05 and 3-5x100@BI-:10 for the MS. Good stuff.

This AM:
400 easy
4x100 strong@1:45
4x100 50 fr kick, 50 fr cruise (kicks: with board, w/o board, right side, left side)

MS:
20x50@:50 descend (1st=:37, 2-20= descend :43-:38) Typically bad at descending, decided it needs much work. Went OK today.

4x50 drill (This drill: http://www.goswim.tv/...--single-paddle.html) I decided that my left pull is weaker (non breathing side), I feel it much more in my right lat post swim, and feel I sometimes drift slightly to the left, even when breathing left or really focusing on head position. This single paddle drill will help work on that.
100 easy mix

2500scy

5x[200s/100k] no stop - last 3 swims ~2:20
5x100IM@2:00 ~1:20
300 s/k/cool

2300 sc yardages

---

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

400 wu

4 x 300 @ 4:30 (4:12, 14, 16, 20 -- def gassed on the last one)

straight into

200 k @ 5:00

straight into

6 x 100 alt fr/stroke @ 1:40

200 k

3 x {4 x 50 fins @ 1:00} 1: dolphin, 2: dolphin/fr kick, 3: fr kick/dolphin, 4: fast swim

went fr: 30, bk: 35, fr: 31

100 easy

3300 lcm

---

__________________________

Oh yeah!

10 mi run
3500 yd swim

275 w/u
5 x 100 on 1:40
500 neg. split (6:50 3:35/3:15)
100 kick
5 x 100 on 1:30 (~1:17)
500 fast (6:24)
100 kick
5 x 100 on 1:30 (~1:14)
125 kick
400 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

4x150 100free/50back on 2:10 (2:03)
10x100 on 1:30 all cruise except #3,6,9 fast (1:07,6.75,6)
8x50 25free/25back 2 on 55, 2 on 50, 2 on 45, 2 on 40 (42,42,40,40,39,38,37,36)
2x [50 easy on 1:10 + 100 cruise on 1:30 + 2x50 fast on 35] (32,33,32,32.5)
extra 20 seconds rest
Pull with paddles - 100 on 1:30, 200 on 2:50, 300 on 4:00, 400 on 5:00 (1:19, 2:30, 3:42, 4:43)
200 easy

3700SCY in 54:25

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

400, 400 (100 breathe r, 100 breathe l, 100 breathe 3, 100 whatever)
6x{ 2x25 drill, 25 sprint, 25 sc } odd fr, even bk
4x{ 200 @ 3:10, 4x75 @ 1:05 } 75 rest interval goes up by :05 each pass, but swim faster
200 kwf
3600 scy
Did the four 75s in each pass in :54,:53,:52,:50. First time in a long time where I didn't feel like I was slowing down dramatically by the end of practice, which was nice.

Did my first LCM in a 7 months today. Yuck. Did some 200's on 2:55, the easy ones were 2:40 the fast ones were 2:35 but felt twice as hard. How long did it take you to acclimate, Duffy (others)?

Oh and did 3500M workout in 57 minutes

We've been swimming long course for a couple of weeks now after 2-3 months short course. It's been no problem really. The hard part is IM--I need walls for fly/br. Normally takes my shoulders a few weeks to adjust, but I like long course most of the time. I think my turns have gotten worse already though. It's pretty easy to slack when you're not turning much.

p.s. duffman is my username, but my friends call me dave

---

__________________________

Oh yeah!

After three fairly big days (fri-sunday) of workouts today's swim felt like I was in molasses. A bit slow but not terrible by my standards.

2000 LCM in 35:02
400-300-200-100-100-200-300-400

I'm racing the SD ITU this Saturday so I'm going to taper a wee bit.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

One of the guys I swim with is also racing in San Diego, but in the sprint race. First name is Miles. Might have a shot to win (he's trying to go pro).

today:

500 wu

5 x 200 @ 3:30 1-4: 2x(50 IMO/50 fr), 5: IM

8 x 50 @ 1:00 alt IMO/fr

4 x 100 @ 1:30 (~1:25s)

4 x 100 p/paddles @ 1:30 (~1:21s)

3 x 100 kwf @ 1:20 (1:12, 1:19, 1:20) >>> yeah

3000 lcm

---

__________________________

Oh yeah!

500 w/u 6:20 (1:16 pace)
100k
500s 6:09 (1:14)
100k
400s 4:51 (1:13)
100k
300s 3:34 (1:11)
100k
200s 2:18 (1:09)
100k
100s 1:05
100k

2600 sc yardages

---

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

8 mi run
1.5 mi walk watching Boston press conference
2000 yd swim

400 w/u
100-200-300-400-500 on 1:35 base, the 500 was 6:23 which is not bad for tired arms
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

Bear with me. This morning was my first attempt at a swim workout that's not dictated by triathlon-specific training.

I haven't done fly or back since I was probably 14. Workout came from the website of my local Masters group. I want to get a month of these under my belt before joining them. Currently FMOP in olympic-HIM swims but haven't improved in a while.

WU: 400free,100bs, 100bk

6x25drill/25swim (alternate free/bs)

200IM
200IM
300free
200IM
300free
200IM
300free

WD: 100free

2700 total, took 46 min +/-. I didn't have a pace clock and the garmin seemed confused today.

--is there a cheat sheet for decoding the workouts you lot post?

I'll search the forum for drills--I did press the buoy, belly to the wall, swim with a stick today--but do you have ones for strokes other than freestyle? thank you

---

_____________________________________
What are you people, on dope?

—Mr. Hand

700m W/u as 100 fs, 100 kick, 100 back, 100 kick, 100 breast, 100 kick, 100 catch up drill

main set
1-2-4-800-4-2-1 pyramid on 1:45 pace, (2200m)

Warm down
50 kick, 100 breast, 100 paddles, 100 free, ez pace.

3250m

been swimming, just not posting much - not too creative with workouts either, did this one yesterday,

500 wu
4x500 @ 7:30, desc (6:48,38,34,31)
5 x100k @ 2:00, IM order + dolphin^-1 (~1:45 ave)
4x50 @ 1:00 (33,32,31,32,31)
200IM cd

no rest between sets
3400 scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

300 fr, 300 pull, 250 k
4x{ 2x25 drill, 50 fast/ez, 2x25 drill, 50 ez/fast }
4x{ 3x100 negative split @1:30, 50 sprint@1:00, 100 ez }
3450 scy