8.1 mi easy run 1:15:27
1300 m swim (12 x 100 on 1:40, 100 kick 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

Back in pool for the first time in ten days, did 2600m:

w/u: 400 free, 100 back, 300 free, 75 back, 200 free, 50 back, 100 free, 25 back, 250 BS
fly set: 8 x 25 one-arm drill, 4 x 25 2-2-2 drill, 4 x 25 monty, 4 x 25 fly
c/d: 100 back, 100 free, 100 BS, 100 free, 100 back, 100 free

Felt good to stretch out my muscles and be in the water again.

Back at the high pool, 86 degrees guaranteed!! As the deck temp was 35, I did not mind this too much today:

25x100- 10swim@1;40(1;22/20/19/17/16's/15's/sim shorts)5 IM kick@2;00(1;51 to 1;45)6 odds buoy(1;17's) evens breast(1;31/1;30/1;27)4 IM kick@2;00(1;50 to 1;48)
3x50fly fast@1;00/100 pull@2;00 recover- Fly's(34+/34+/34 flat) pulls-1;13's)
4x50 buoy@1;00(38's)
3150SCY in 57 minutes

Endurance swim this morning, 2800m non-stop alternating 200 free, 100 back, 100 BS.

Took a day off fly...

Wasn't quite feeling it today, so opted for more kicking until things loosened up:

8x200, odds swim@3;10, evens IM kick@4;20- 2;54s/2;44/2;40/2;36buoy--Kicks-3;55/50/45/40
1000pull hard descend(12;27--6;17/6;10) 100IM kick(1;50)
10x50, odds fly(200 race pace)@1;00/(39/39/39/38/37) evens easy breast kick@1;30(58/57's)
3200SCY in 58 minutes

This morning, getting back into the rhythm of things, 2750m:

w/u: 400: 200 free, 100 back, 100 BS
m/s: 2050: 8 x 75 free; 75 back; 4 x 150 free; 75 back; 2 x 300 free; 50 back; 50 BS
fly set: 300: 12 x 25: odds BS evens fly

Swam w/Masters (6 swimmers, 1/lane)
3200 SCY

300S/200K/100P/4x50 on 10
4x[4x50 on 10, 200 on 10, 100 easy] did the 50s in 38-9 and 200s 2:40-2
4x25 on 10, 100 fast (1:14)
4x50 drill
These guys do more speed work than I do alone, so it’s fun to get in with them and swim faster than I do alone.

Monday night on the 8PM slot I had an 8 lane pool to myself, felt like the Omega Man (obscure 1970s movie reference).

Mom

7.4 mi run in 65 min
1900m swim

1000 w/u
50 kick + 100 swim + 100 pull
50 fly kick + 100 swim + 100 pull
50 kick + 100 swim + 100 pull
150 back

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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

Swam a test set this morning to check in on progress:

w/u: 200 free, 100 back, 200 free, 100 back, 200 free
m/s: 4 x 100 IM 1:52, 1:47, 1:46, 1:45; 200 back
4 x 100 Pull 1:34, 1:33, 1:32, 1:32; 200 back
4 x 100 free 1:35, 1:34, 1:34, 1:35; 200 back

2600m total. Turns out that after an interrupted month (missed a full week of swimming) my IM times have improved by a few seconds, my pull hasn't changed, my free is a couple of seconds faster. Not as much improvement as I had hoped for, but a couple of seconds per 100 is still better than nothing.

Got in before the storm, and it is really bad and getting worse now. No way we are swimming tomorrow, but I got a weekend slot at the far pool to tie the week together again. 86 degrees again, it is really getting old and tiring to have to adjust 1k into each workout because my head is exploding:

1000swim@14;30(13;58--7;07/6;51)
500IM kick@10;00(9;24)
500p@7;00 hard descend(6;10)
500IM kick@10;00(9;21)
4x(3x50's- buoy@1;00/fly@1;00/breast kick@1;15(buoy's-39/38/fly-38/38/37/36--kicks54/53's)
150pull moderate(1;53)
3250SCY in 58 minutes

Tried a "strip set" today after reading about it in a Matt Dixon book:

w/u: 200 free, 100 back
m/s: 24 x 100 as: 4 x 100 pull buoy, ankle band, fulcrum paddles; 4 x 100 pull buoy, ankle band; 4 x100 pull buoy, fulcrum paddles; 4 x 100 pull buoy; 4 x 100 free; 4 x 100 IM

2700m

Well since i'm unlikely to get any more swims in before the end of January, here was my week in the pool.

Tues:
Normal warmup
main set: 4x500 pull, paddles, buoy, and shoes (swimrun training set)
3x100 get the feel back for the water without equipment.
extra round of 4x50 drill
3200scy

+20 min on the treadmill later

Thurs:
normal warmup
3x300 descend on 4:00 {3:26-24-22}
2x50 smooth recovery
3x200 descend on 2:45 (accidentally flipped at the 200 on the first one, decided to roll with it and did a full 300) {3:24-2:12-2:11}
2x50 smooth recovery
[had intended to do 3x100 but since I messed up the 200's already, changed it up. Water was feeling really hot anyway]
10x50 odds = 'easy speed' {31's}, evens = 'hard speed' {28's} on 1:00
2x50 easy cool down

3100scy

maybe next week I'll do these now famous test sets from Sam Long and Lionel (200 all out, short rest, then 1000).

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Crap, another month gone of no swimming during this pandemic due to pools being shut. That makes pools shut for 6 months out of the last 11 months. I lost 4 months iso far as I had 2 months outdoors last summer before they opened up. It is minus 19C outside now, so no outdoor swimming. I am hoping pools reopen in mid Feb, but I think think we'll be slammed shut in Ontartio on everything until after March break. Right now I am just banking on resuming swimming on June 1, when the outdoor swimming is possible again in 55F water (and if we are lucky 60F, but by mid June it will already be high 60's). I can bank on that for sure and don't have to depend on any government decrees of what can be open or shut!

Keep posting your workouts, it is enjoyable to read what others are doing. I hate "wishing these days go by quickly" because we cant get seconds in our life back, but I find myself gravitating towards that mindset. On a plus note I am XC skiing daily, and that should last till mid March, so it will barely take me 10 days to get back and going at good speed in the water given the full body conditioning on skis.

3000 SCY
Hit my Friday night 8PM one hour time slot. Guard asked me to get out at 8:48, because on his sheet it was 45 minutes. A little upset, but had legit excuse for not doing my final set of 50s. Very happy to get consistent pool time in 78 degree water so no complaints here.

1200 continuous IM switching strokes every 100: (18:35), 6x50K on 1:15
Pull set on 1:25/100 base (400:5:12, 300:3:50, 200:2:35, 100:1:16), 4x50k on 1:15
6x50 stroke on 60 (37-46)

That 1200IM switch strokes every 100mnlooks awesome. I have done 800 that way but never more. The 1600 looks like something I need to try when the pools open up. I think I would do well to break 32 minutes.

We are lucky that we both are getting pool time regularly now, hope that can continue. I got in a sat lunch swim today with the wife while kids hung out on pool deck with game time. And last swim of Jan was a good one, in spite of the hot water now at the far pool too. Started out feeling crappy and slow, but as soon as my long rest, high intensity set began, it all came together.

400s(5;56)200IM kick(3;58)
5x(150p@2;30/100IM@2;30 hard descend) 150p's-(1;48;1;46;1;45;1;43;1;48) IM's(1;20/1;19/1;19/1;17/1;16)
300IM kick@6;00(5;40)
12x50-3buoy@1;00(38/37's)6- odds fly@1;30/evens breast kick@1;30- fly(36/35/35)kicks(49's)3buoy(37/35's)
100IM kick
2x200p@3;00 hard(2;29/2;22)
3300SCY in 68 minutes

Hi Alyie,
Swam every day in January (and December except for Christmas Day), totaling 55,000 scy for the month. We are on a 45 minute reservation system so nothing extraordinarily long, but feeling very lucky to have the pool available. Snuck in 85 running miles as well. Turning 65 this year so hoping for a few races in the new age group!😊 Hope you are doing well!
On to February!

Final swim for Jan: 3400 SCY

300 (4:01)/200K/300P (3:51)
10x100 on 1:30 (1:18-22), 4x50K
Pull set on 1:30/100 base (2x200:2:32-6, 2x150: 1:53-5, 2x100:1:17-8, 2x50: 37s
200IM K, 4x25 on 30 (15-7), 100 Drill/cool down.

Good month: gradually getting a little zip back in the stroke. Will be doing longer pulling distance sets to build some more strength and do my 100s and 50s for speed.

Hoping all you land locked fish get can get back in the water soon.

Nice job on the volume and consistency. I am well, thanks!

---

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