Sunday,
2700m. Main set was some fastish kicking, then a short break followed by
8x25@:45 fly (fast but not quite all out). Add up time around 2:09
100 easy
2x50 drill/swim
4x25@45 free (100 pace). Add up time :57

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Monday:

3000m total.

main set - 16x50 kick w/fins. 4@60, 4@55, 4@60, 4@50. held 33s - 35's, depending on kick and whether a board was used (using the little streamliner kickboard last night, which is slower than a regular board or just kicking on your back)

4x100pull @1:30 w paddles (1:13-15)

some other stuff in there too.

Also, my back has been bothering me for a week since shoveling. Last night I had the idea to borrow my wife's TENS device and run that on my back for 15 minutes before bed. WOW! just WOW! best thing ever.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

7 mi run 67:01, 625 yd swim (straight)

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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

SCY
1000FR (13:51)/300K/4x25 fly on 35
6x200P on 3:00 (2:30-32)
6x50K on 1:15
10x50 FR on 45 (37-40)
100 easy
3500 total

3.6 mi run, 675 yd swim, 3.6 mi run

---

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

half an hour in the pool yesterday, some sprinting with fins and mostly technique work trying to improve rotation to my non-breathing (left side). I tend to swim lopsided, so I'm trying to really pop up the left shoulder on the recovery.

MS was a few descending 100's and 50's. down to 31s without fins at about 90%, 28s with fins, and 1:00 with fins.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

3000 SCY
45F, Early Morning

600 Warm Up
6 x {100 IM 0:15; 100 Free 0:15}
12 x 50 Free on 1:00
500 Free
100 Cool Down

I have been dragging lately. Sluggish and slow. Ugh. I need more spinach or something. Oh well. I got up and got through it.

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

7 mi run, 425 yd 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

Yesterday:
500 wu
200 k
8 x 50 drill/swim 10s rest
100, 200, 300 steady 15s rest
4 x 100 on 1:20 (1:07, 1:04, 1:01, 57)
100, 200, 300 pull 15s rest
4 x 75 decend by 25s, 10s rest
100, 200, 300 kick 15s rest
4 x 50 fast on 40s, hold under 30s
400 wd

4000 SCY

6 mile run during sons basketball practice

Today:
Early morning bike easy for 1hr.

Swim meet this Sunday.
800 wu
10 x 50 build to 25 with focus on turns with break out
100 kick
12 x 25 IM order no free. Focusing on finishing into wall
100 kick
5 x 100 pull on 1:30 hard tempo
200 wd

2500 SCM

Shit, out of the water past couple weeks sick, so another day 1 today to see if I can still swim:

2x(100/100s@1;40/100IM kick@2;10/50bk, 50 breastX2@2;00). swims 1;29 to 1;24/ kicks-2;00/1;56/100 bk/brst-1;40/37/35/34
2x200p@3;00(2;39/2;35)200IM kick(3;55)
4x100p@1;30 descend@1;30(1;19/18/17/15)
200 flutter(4;06)
2200SCY

Due to my race, the festival and the recent virus threat, I've already been out of the pool for more than half a month and now doing OW exclusively. However I'm disappointed that the cold weather this week doesn't bring down the sea temperature by even a single degree! It is still 19°C in the water. I did 2.63 km with my club this morning which took me just more than an hour, and I am still too slow to catch up the main pack.

I hope that I can have some TI coaching next month, but all pools are closed now due to virus threat and I don't know if it will be over by then - I need to get back into the pool for speed training before the cold season is over!

What virus threat are they worried about in the water? Or is it just that it is a public place? Are you in China/Hong Kong?

I'm a Hong Kong local.

Ok, that makes some sense, hear it is a good time to beat traffic, or go to places that usually have long lines..Cant imagine what it must be like there, stay safe..

our s**t government still refuses to close the mainland China border completely despite closing all museums, schools, offices, universities, sport facilities, theme parks and it is only a matter time for HK to become an epidemic city

2800 SCY
52F, Early Morning

300 Warm Up
4 x {100 Kick; 200 Pull; 100 IM; 100 Free; 100 Stroke/Free}
100 Cool Down

Felt much better today. I had better sleep and it mattered!

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

I just signed up for a real pool today so hope to goof off in the pool as well.

:P

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https://www.strava.com/...tes/zachary_mckinney

About 1800 sc as:

800 w/u
4x50 speed build up

800 tt pull.

Hit 12:36 a few weeks ago, now at 11:46.

This represents my peak July shape from the past 10 years. So basically after 3 weeks of 25km and about 8-9 hours/week I am now in the same shape as I would be at peak in a summer IM.

About 1:03ish, we’re going bigger again next week so it will be interesting to see if I can get under 11 minutes like I have done about 12 years ago when I was fit and cared a bit more.

On a side note we have an athlete who was a full ride soccer player at Tulsa, now 36 and wanted to do a triathlon, basically zero swimming and started in December.

Starting point was 14:26 sc and 14:37 LC Tonight at 12:32 so 2 minutes in a month of 20+km/week.

She has height and structure, but also great mobility which is usually a problem with AOS. Definitely not a “technique” intervention because I am in the pool swimming, so just a fitness and mathematical/volume intervention.

Maurice

I can only dream of this - 2 minutes improvement for 800 m in a single month!

I didn't have much improvement even I raised my volume to about 12 - 18 km / week - I got 2 minutes improvement for 1500 m, from 31 minutes (which I was stuck for nearly a whole year) to 29 minutes in 3 months - but I got a technique lesson in between which translated to about 6 seconds / 100 m improvement overnight in my 100 intervals which made up the bulk of my improvement, and the pool temperature probably had a great factor in my time as well (28°C in September vs 16°C in December)

Therefore volume did not help my speed at all. I had a month of 20+ km / week afterwards but the 50 m pool I use was closed for annual maintenance so I cannot take another T/T, and now I'm reducing my volume again as it brings me nothing. I'm waiting to get more lessons when the total immersion coach I know resumes teaching in the new year.

Last swim of Jan. SCY
300S(4:00)/300K/300P(3:44)/4x25Fly@35
6x200@3:30 alt. IM/Stroke (2:52-58)
6x100IM@1:45 alt. IM/Stroke
6x50K@1:15 (58-62) IM order
4x50@60 Stroke (36-45)
8x25@30 Stroke
100 easy
3600 total

My first swim in my new training pool today.

70min breathstroke easy

My headphones weren’t charged but still had a good time.

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https://www.strava.com/...tes/zachary_mckinney