Me too. Swimming sucked last, night...but, my morning ride went well. So, maybe I was not quite recovered yesterday? Who knows...

Tuesday Evening Swim:

WU: 3x100 drills
MS: 17x75 usrpt @ 1:13 failed at #10, and double fail at #16/17

CD: didn't bother.

Started out really good. Warmup felt strong, and times were fast for my RPE. The first 4 reps of USRPT were likewise good with #1 being at 1:33 pace---even though I was trying to take it very easy. Then it began to degrade through the next 4 (basically each interval added one additional stroke cycle), and #9 was a struggle and I failed on #10. After that it just didn't come back.

I've emailed my swim coach to setup a review, hopefully for this weekend.

Today AM: 80 minute, 24 mile ride, 2x20s.

Split a 5:11 in a sprint tri on Sunday. Advertised as 500m, my garmin had 507 yards. (Wetsuit legal)

today:

300 easy warmup
4x50 drill
4x400 on 5:20 descend (4:37-35-31-28)
4x100 hard on 1:30 (1:03-03-02-00)
100 easy

2600scy

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congrats on the 400IM

I have something to report on the 400IM

Hey after coming out from under the bus 31 days ago, I had three weeks of mainly leg sets and over the last week been integrating 30-50% arm usage per workout (very painful). But my main focus has been IM kick sets. I am not timing anything, but on Tuesday, there was 10 min left in the swim and I did a 400IM all kick thinking I would not be able to fit it in during the end of the swim and I would finish the breast stroke and go into the free kick while there were removing lane lines for the kids swim.....but I was halfway through the free leg before the started, so suddenly I realized that I may have taken my leg only 400IM from around 14 minutes (this is generally what I would budget to fit one of these in) to around 10 minutes.

So yesterday I timed it. My time was 10:02. When I did my first 400IM race (with arms) I was 7:55. The "legs only" version is no board, no using arms do dolphin kick fly breathing every 4th stroke, backstroke kick on back in streamline, breast kick to pulling hards in front in pre catch glide location but on free kicking on the side there is a very soft stroke every 7th moving from one side to the other. I actually don't want to kick on my bell and lift my head up to breath as that would not have a ton of applicability to free kicking. Finally I do all normal turns without arms other than on breast, one butterfly pull during the turn after the dolphin kick and then break to the surface in a streamline shooting the hands forward from the fly finish hand position....I am trying to get this further and further up the pool. Also for the free push off, I am doing 6-8 dolphin kicks....in real IM, no way I can do that given oxygen load arms....legs only with all the oxygen in the legs it is easier.

Anyway, goal is to break 10 minutes.

1500 free
500 snorkel and pull buoy freestyle
1000 snorkel freestyle
500 paddles and buoy
500 paddles
1200 free
300 as 50 breaststroke- 50 free

5500m long course

Kieran Perkins practice (adjusted for the 46 year-old masters swimmer with a short time budget today):

1000 warm-up as: 200 (100 free, 50 back, 50 kick) 200 (100 free, 50 breaststroke, 50 kick), 500 snorkel, 100 free
15 x 100 @ 1:45 (1:18's down to 1:15's)
100 as 50 kick, 50 free
300 cd

I’m trying to learn how to create swim workouts

Could you please let me know your thinking of yiu can do 200s at 100 on the 1:30 why would you also do 100s on the 1:30 as opposed to going say 100s in the 1:20.

BTW I do a 100 at 1:30 and then die lol

Well.... How about that? Wasn't expecting much today. I did my long run this morning, and typically I don't swim great on the same day after a bike/run.

WU : 3x100 drills.
MS : 30x75 usrpt @ 1:13, failed at #24 finished the rest out at pace
CD: 100ez, 25 fast

So, I made it to 24... No floaty pants!!!

Congrats!

I think this week I am back to my usual 20-25K swim week range. I am still trying to do one 400 IM kick only and one 200IM kick only in every workout, but now using arms more and more (also pulling harder).

A change of pace main set:

4x

100IM 15 sec rest
75FR 10 sec rest
50FLY/BR or choice 5 sec rest
25FR
1 min rest.

This could be a high intensity workout, but I did it increasing the intensity as the segments got shorter.
This workout has no science attached, but it was fun and 1000yds.

Andrew Moss

 

the focus is on the FAST - I could do the 100s on 1:20 but then I'd only get 8 seconds of sucking wind at the wall instead of 18 :-) I set an interval on those primarily based on the time it takes me to recover from the fast, not how fast I can do the 100s or 200s.

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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

I've been working at a summer camp so I'm in the water for lots of hours M-F ... didn't feel like swimming on my own T-F this past week. Today

4.1 mi run
1700 yd swim

5 x 100 on 1:30, extra :30 after the last one
200 fast 2:32
100 easy
50 kick
3 x [200 fast + 50 kick] 2:31, 2:30, 2:30
100 c/d

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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

Thank you

I met Bobby Patten (Colorado swimming hall of fame inductee) yesterday, turns out we have a mutual friend in one of my dad's old medical partners. Got the chance to get a coaching session!

He had a lot of good things to say, which is always nice to hear. Balance, position, catch, and pull were all ok (or not at the top of the list).

He made to changes:

1. I have a slight outward push with might right catch when breathing left. He just had me focus on pulling straight back, and to this think like I'm pulling with my ring finger.

2. I have a big glide / pause / catchup out front. He had me focus on initiating my catch as soon as my arm entered the water, and my opposite arm started recovery.

#1 was obviously a small tweak, but it's part of why I drift left in open water.

#2 made a huge difference! He had me do 8x50 (:30) after the changes, at a 20x50 pace. 4 with PB, 4 swim. He timed me at 48s per 50scm. No difference with PB or without. The last time (2 July) I did a 20x50 I managed 47s for scy (vs scm). So, that's about 6s per 100y gain, just getting rid of the dead spot (ok making it smaller).

I know it will take a while to ingrain, but I'm pretty excited about it!

Decided to do 50s today to focus on the stroke changes.

WU:
100ez
4x50 (:30) moderate, focusing on initiating the catch as soon as my hand enters the water

MS: 25x50 @ 43s on equal rest

CD:
6x50 (:20) moderate, focusing on initiating the catch as soon as my hand enters the water
100ez

Still feels awkward without the glide, and the more windmill-y stroke. My stroke rate was up to 60 spm from 50-52.

ETA: today I officially logged my highest yardage in a single month at 30,925. Plan is to swim again tomorrow which should bump July up to just over 33k.

Pretty cool you got to meet Bobby Patten, he is and has been a legend around the swimming world for a very long time.

I have been absent all month because of the family RV trip. Over the 3+ weeks on the road I got in about 5 indoor pool swims, guess everyone north of me has to have them for the winters. Too much chlorine and always too hot, but got some in at any rate. Did a few OW swims in lakes and some body surfing in Santa Cruz, so got to move my arms. So was very surprised today when I set out to do a 4k set and it was faster and easier than I could have imagined. Maybe sitting in the drivers seat for 11 hours yesterday somehow gave me some monster taper??

8x500 1-swim@7;30(7;04)3pull@7;00(6;29/27/25) 1 IM kick@9;30(9;14)1pull@7;00(6;23)1IM kick@9;30(9;08) 1pull(6;16)

4000SCY in 62 minutes(with 1k kicking)

IF I dont implode tonight I think I just might enter the 2 mile pier to pier swim in Hermosa this weekend. Not quite ready, but if I can absorb this set and rest, then be within 10% of a solid time I would expect...

Yeah since I'm not a lifelong swimmer, I had no idea who he was until a google search. Pretty cool guy. He didn't make me feel like a frog-in-a-blender.

I was NOT feeling it today. After the fast 50s yesterday, and then a 45m tempo run at lunch my body was (is) feeling pretty beat up. Still, got out of bed and made it into the water. At first I was going to do 200s, but after warmup that clearly wasn't going to be a good idea. I tried a 150, and that was pretty iffy, so I opted for 100s while continuing to focus on eliminating the deadspot up front.

WU:
200ez
3x100 drills

MS:
14x100 (:30s) at 1:45 (#1 was 150...all others 100s)

CD: 100ez
----------------
2050scy

Mostly it felt pretty shitty and was definitely slow today. I tried to ignore the pace clock, and just make sure I was initiating the catch as soon as my hands entered the water.

With just a short easy run at lunch, today is mostly a recovery day, and tomorrow is only a single morning ride. So hopefully, I will be pretty fresh for Thursday's swim...USRPT 75s.

Hey Monty....go and enter the race!

I have to go to London to present at a work conference in Sep. I have not taken a vacation in three years, so I am thinking about spending 3 days at the Olympic pool. I will enter my own races.....400 IM, 200 IM, 100 fly, 200 fy in the same lane as Phelps 2012.

I am recovering from my accident and floppy use of my right arm in all strokes with some pain, but physio says push on. My core and legs are strong from all the kick and core sets last month, so I am finding that I can "fake" it through all of these "events" soft stroking. I think this is a great thing that my core can now "lead" the stroke timing (especially on fly and beast). I am swimming the 200 events around 15 seconds slower than pre accident, but the 400 IM M in only 20 seconds slower....as fitness comes back I will get some of that back and as arm pull comes back I THINK I can surpass the folloing in London: 400 IM 7:20, 200 IM 3;30, 100 Fly 1:32, 200 fly 3:30....but I will have to do it long course. 6 weeks to get better and maybe those times are unreachable, but I will try. Then I have 9 months to train for next year's provincials and nationals.

5 mi run 9:02, 8:40, 8:33, 8:21, 8:20
1425 yd swim

6 x 100 on 1:30
5 x [50 kick + 100 fast]
75 c/d

total for July 25,325 yds

---

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

Apparently I've been sand bagging my swim times. My last swim of July (38,000 yards total) was something of a breakout.

In a SCM pool:
warmup
3 x 1200m on the 17:00
cooldown

Coach and I weren't sure if I would be able to make the 17:00 but ended up swimming 16:31, 16:34, 16:47. The frustrating thing is that my fastest HIM swim is only 28:08. I should be able to swim way faster than that. I feel like my wetsuit doesn't fit me that great but maybe I'm also just bad at OWS. I've always been super comfortable in open water but maybe racing throws me off.

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Benjamin Deal - Professional - Instagram - TriRig - Lodi Cyclery
Deals on Wheels - Results, schedule, videos, sponsors

Hey Monty....go and enter the race!

I'm in!! And so is Slowman and a lifeguard buddy of mine that is 59, so we have a match race..


Today did some 200's;


13x200 3swim@3;10(2;49/45/43)3buoy@3;00(2;43/40/36)3pull@2;50(2;32/29/31)3IM kick@2;00 one each between each set of 3 swims(3;44/43/44)200 easy buoy(2;53)


2600SCY

What? You roped in slowman to a swim race? Is there going to be an ST front page article on this escapade?

Hey, yesterday's main set was

• 200m IM
• 100m IM kick
• 400m IM
• 200m dolphin kick with fins and board
• 200 fly
• 100m free easy

Repeated the above again (total 2400m for main set)

My stroke with right arm very weak with all strokes, and there is pain and the physio says keep pressing on as long as I keep getting better and I am. Solid day in the water. My work on core and kick sets during my rehab is helping big time to get through this with barely any useful contribution with right arm pull and finish.