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

4000scy

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

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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.

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

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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!

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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

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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