Recovery, day. Hit 100 runs in the 100/100 yesterday...With my longest run of the year, 11miles.

WU: 400ez

MS:
8x50 (15s) golf...tried different combinations of rate and length for "best" score
12x100 (10s) moderate using best stroke from above

CD:
4x50 kick,
200 pull/swim by 50

RDS: 100/98/60

Morning swim:

500 wu
100 kick
5x100 IM on 1:40
100 kick
5x100 on 1:25
100 kick
3 x 300 on the 3:45 (3:23, 3:19, 3:13)
300 wd

3000 SCY

Gasp.

Today:
10x100 WU alternate 100 choice/100 pull free

12x50 on :50
> 25 stroke/25 free 3x through IM order

8x75 on 1:20
> 25 free/25 choice/25 free

12x50 on :55
> alternate fly/free, free/free (33-34's)

200 CD

3000 scy

3 x 300 on the 3:45 (3:23, 3:19, 3:13)

100's on the 1;15 base, I almost remember those..(-; Thanks for reminding us what real swimming looks like.

Feeling a little better today, working out of a funk:

5x100s@1;40(1;23 to 1;20)
5x100IM kick@2;00(1;52 to 1;46)
500P@7;00(6;12)
200dolphin(3;58)200buoy(2;43)
4x50 breast@1;00(44/43/43/43)100kick 4x50fly@1;10(38/38/38/39)100kick
500p(6;31)
3000SCY

Bit of a red set today.

MS:
3x{
6 x 50m with dive starts
3 x 100 (25 breast/25 free) 3-1 (i.e. fast to slow)
}

I'm getting better at sprinting, and the one thing I want to work on more is ensuring no breathing from the flags to the wall and then not breathing on the first stroke after the flip turn. Was successful until the the last 3 of the last set.

Total was still 3300SCM.

Next week is taper on run/bike so I'm looking forward to having some more energy to put into my swim sets, although I should still take it easy on those... will see what coach has planned.

You feeling any better yet there Jason? Hopefully your health returns before you flight home..

2/3 of my family came down sick yesterday and today, gonna be a real dodge around here to avoid this bug, ugghhh...

So with that in mind, I'm just going to do super easy stretch out workouts, no high HR's until I know I'm clear, or sick myself:

Hot tub warm up;
4x500p@7;15(6;55/46/41/35)
500IM kick(9;48)
2500SCY. all under 105 HR

800 swim
800 pull
800 pull with pads

Man I suck at turns with pads on! Lap times were all over the place on the last 800. Dropped the buoy, dropped a pad, spun upside down, went cockeyed... You name it.

I’ve been slowly getting better, but I still wouldn’t say I’m good yet. I took the family on a ferry ride over to the Dockyards yesterday, 3 hours walking around in the sun and that pretty much wiped me out. For the first time all week I did manage to go the whole day without a nap. I still have no appetite either, just the thought of various foods turns me right off. My mum did make a really nice chicken soup for me, which was really nice of her.

I’m not going to even try to swim again til I get home. No energy and I don’t want to push it early.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Back at my home pool and thus short course, makes me happy. :)

200 choice
200 pull
4 x (
4x25 fast on :40
100 tpace
2x25 non free
50 t pace)
200 pull
200 choice

WU:
400ez

MS:
4 x 3x25 (25s) descend (22, 20, 18)
8x200 (20s) 3:29/26/25/26/28/28/28/27 (1:43-4/100 pace)
100ez
200 kick

CD:
200 swim / pull by 50

2800scy

Those 25s really slow down my 200s. I did 800 straight at 1:41pace on Saturday. I could barely manage the 1:43/pace on 20s rest today, though.

Tom, congrats on your 100/100 (and all the swims). I was in Salt Lake last week on vacation so I only swam M/T (already posted) before I flew out.

today 7.25 mi run in 60:08 w/ 1.25 @ 8:20, couple tenths easy, 5.5 @ 8:13
575 yd swim (500 swim + 75 yd kick)

felt good to be back in the pool.

12 swims for March

---

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

WU: 1000 mix

24 x 75 on 1:20 all sorts of stroke combos

4 x 50 CD

3000 scy

I need to find some creativity. That wasn't it.

Thanks, TC. The jury is still out on how I feel about the 100/100 challenge. I let it take over my training a bit too much. I'm glad I did it, but I definately lost sight of my original objectives for January and February. Swimming, in particular, got sacrificed. I'll just have to see how things go from this point forward to give the 100/100 thing a final grade.

The 100/100 was great for me as I almost always went the requisite 30 minutes, which, with my back issues was just right to get running in and not destroy my already fragile back. The only thing I suffered was bike riding, but with the SoCal weather we've had lately, it wasn't only the 100/100 challenge limiting cycling. My swimming is all ocean and I had a great one Saturday, swimming from Oak Street to Shaw's Cove and back for 5700 yards. Held a 1:26 pace, too! Yesterday was 2500 yards and this morning was a lightweight 2000 yards.

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

Wrapped up the winter swim season with a 400 IM yards IM in 5:47, 200 IM in 2:40 and 500 free in 6:25. Happy with the IM, but was aiming for a much faster 500 after a 13:09 1000 free the week before. Just a bad race. First 400 IM in competition in 42 years almost to the day. Definitely the toughest event in swimming. Will now reduce swim training by 30% and increase bike by about the same %. May do some open swim water races this summer given successful indoor swim season. Might give RPT a try too after following some of the swimmers on this thread and need to get some speed to do a decent 500yds/400m free.

400 IM yards IM in 5:47, 200 IM in 2:40 and 500 free in 6:25. ///


Nice job on those races, all solid times. Today I pulled the trigger on going to masters nationals, (last day to register was today). I said to myself, if I don't get sick with all these sick people in my house right now, I will enter the meet. I just know when and if I do get sick, it is always at two week layoff at least, and that would be devastating right now with only about 4 weeks left to go. So I got the 100/200/400 IM, 100/200 fly, and the 200 breast. 200 fly and 400 IM are going to be dicey, may not even get to swim one in a race before I really have to, oh well..


Today was up at the high desert pool, drug dan for his 1st workout in ages. Felt really good to be in a real pool, but uggghhh, it was like 85 degrees..


5x100s@1;40(1;20/20/20/20/19)
3x100IM kick@2;00(1;49/48/46)
5x50back@1;00(41/41/41/41/40) very happy with these times, almost never swim back in the club pool
5x100, odds IM kick@2;30(1;48/48/46) evens IM@2;00(1;20/1;18)
300p(3;38)
200kick(3;48)
2050SCY


Had to shut it down on the 300(supposed to be a 500), was just toooo hot!

That's a very nice time for 400 IM!

We did 100s race pace today.

Prep: 9x100 (50 build/50 easy)
MS: 4 x Broken 100s
{
3 x 25s @ 100s race pace
25 easy
50 @ race pace
50 easy
100 @ race pace
100 easy
}

Also saw a bit of the practice for the varsity team. They were doing 100s IM on 1:20 (SCM). Both hectic and inspiring! My fly is just not even close to being smooth enough for that.

Monty, just back from Masters Provincials...similar event line up to you. 100fly, 200 fly, 200IM, 400IM, 800IM, 1500 free and 100 fly legs in two relays and a 50 free leg. it was great to be around so many high quality swimmers. I had a 19 seconds PB on the 400IM (7:14) and 39 second PB on the 1500m (24:03). Day 2, 200 fly was a disaster at 3:36 (I was toast from the 1500 free late the night before), then later in the day I made amends in the 800IM and had a good race in 15:10. By day three, I had no high end. 200IM was 3:32....I felt I had a 3:22 but had nothing to give. I helped our old guy squad to a gold in the 4x100 medley (I was the youngest guy on an 282 year old team LOL...but the old guys could haul), then had to get out of the pool and get across to the other end to do another 100 fly leg in a mixed medley...that one was kind of fun, but no top end...felt like the end of a 200 fly LOL. After lunch I had my solo 100 fly and was 1:35....my hope was 1:32 based on training, but top end was non existent at that point, but you do whatever you can in the schedule. Closed off the meet with a 50 free leg also in the 280+ team. It was cool to be racing with three guys all above 75 and myself at 54! These guys were total studs. They would likely drop 95% of triathletes out of the chute in an Ironman swim start!!!!

Nice results Dev!

3200 SCM this morning
300 wu
6x50 descend 1-3,4-6
200 pull
5 x 400 as odds descend by 100 with 10s between each, 30s at the end / evens T pace
200 ez
100 all out (1:05)
100 cd

nice hardware and ribbons, Dev!

today 6.6 mi run easy 60:20, 2725 yd swim

20 x 100 on 1:30
725 mixing swim and 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, I'm stupid and can't do math in the water. Today was supposed to be a 2100m day...ended up being 2350.

Planned Workout

2x50
2x100
2x200
3x400
1x100
2x50

Actual Workout

2x50 (0:58, 1:05) 15 sec rest
1x150 (3:27) 20 sec rest
1x100 (2:19) 20 sec rest
2x200 (4:53, 5:03) 30 Sec rest
3x400 (10:29, 10:53, 10:14) 1 minute rest
1x200 (5:09) 1 Minute Rest
1x150 (4:07) 30 sec rest
1x50 (1:27)

Also, it sort of felt like this last spring. But does anyone feel like they swim slower when the pool has greater volume?

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Washed up footy player turned Triathlete.

Lol. Strictly speaking, you're just counting...not doing "math".

If it makes you feel better, I can't count above about 400, and that's pushing it. The good thing about that though seems to be that when I think I'm only at 650, then my watch buzzes telling me I'm at finishing 800.

I don't know that I've ever overshot a 100, though. I can usually count to 2. :-)

Congrats Dev. Super ambitious race schedule and it had to be draining. An 800IM is hard to comprehend. Love the hardware.

Monty good luck at Nationals. You’ve got a big schedule with 400IM and 200 fly. The lesson I learned is I did about 200 to 300 yards/practice of 50 and 25 fly intervals in the month before my 400IM, but the fourth 25 fly in the race was a killer and made the first 50 of the back a recovery swim. If you can, do some 100 flys and figure out optimal pace where you can hold form for 100yds and stay relaxed.

Hey, I am no expert at all this, but I found that I can do the 100 fly in the 400IM a bit harder than the opening 100 fly in the 200 fly....exactly because what you said, you can use the start of the back as a bit of recovery.....however, I think you want to breath every stroke for the last 4 strokes of the fly coming into the wall.....then you can do a hard push off and dolphin way past the flags.....your fly leg may be a touch slower, but the back leg should be much faster. The arms get a longer break while dolphining and then when you emerge, then can pull a bit harder while giving the legs a break.

I swam my 100 fly in the 400IM 4 seconds slower than in the 100 fly open, but the 400IM was my first event of the meet.....the 100 fly standalone was my 8th and I was quite cooked. My 200 fly in the 800IM was 9 seconds slower than my 200 fly open. Again the 200 fly, I was pretty cooked. I barely slept after burying myself in the 1500 free on Friday night and 200 fly was early Sat morning....after the 200 fly, I just went back to my hotel and went back to sleep for 2.5 hours and then came back to the deck 1 hour before my 800IM, woke myself, warmed up and had my best race of the meet....after the 800IM, the rest of the meet was like carrying an 800 lbs gorilla on my back.