Good one! I know that look while trying to make your body start running instead of swimming. I've got a bunch of pics like that. In fact, here's a video of me getting out of the water at my last Olympic tri, water was barely wetsuit legal, so I'm a little wobbly and moving slow since I'm really warm by the end of 1500m (links to a facebook post from the race):

https://fb.watch/6pIK4mFz37/

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I run out of the water like a drunk sailor at3am. Today just pounded some 100s

4@ 125
4@120
4@115
4@110 pulling

Took a 1:30 break before the 4@115 then went 08 11 12 12
Pulling 04 08 09 10 struggled to finish them but got it done.

Was going to try 4@105 with fins and paddles maybe next time. 3200 total and then weight room

Finally complained enough that the YMCA says they will run the aerators overnight to try and cool the lap pool. It wasn't so bad today but that was probably due to some rain we've had the last two days.

shaved for a sprint tri this past weekend, so a little faster than normal.

300 easy
8x50 drill
600-500-400-300-200-100 get faster through the set. roughly 60s rest, a little less toward the end.
6:52-5:41-4:28-3:17-2:08-1:02
4x50 cool down

3000scy

plan on some weights this afternoon.

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Super swims!! well done..

Surprise speedwork today as the 4th has us doing some travel and my buddy eric made it to the pool

SUPER hot here in boston area. 95 with heat index well into the 100s so we kept the speed work to shorter stuff.
Man i felt amazing today. I even had my usual super hard bike ride/race on tuesday am (we call it the bullet train) and rode well in it, even took the finish sprint.

NO EXCUSES tho, time to work in the pool.

3 rounds of

1 x 50 on 1:30
4 x 25 on :45
1 x 50 on 1:30
300 easy ---

The final round was kick and I did the "monty leave ahead of the fast kid to push him a bit and myself" and it worked. Legs super crampy but managed to keep it together. We also had not done 50 kicks before. its all been 25s. And MAN that was a shock to the system.

My 50s were much more competitive today (Save for the first one that felt great but was slow) at 27low.
The next 3 50s of the set were 25, 25 and 26 low. Right about at erics shoulders which I only lost time in the final 15 yards. So im getting there.

The 25s I have no idea just going for it and trying NOT to hold back bc, lets be honest, you can go fast for a 25 kinda faking it. I did NOT do that.

Ok.. off until next week with anything speed related in the pool.

Keep training hard everyone!!

daved

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http://www.theundergroundcoach.com

Gee, it's been months w/out swimming in a pool now.
Lakes out here in the Okanagan are almost a bit too warm for wetsuits (about 107 degrees air temp) for a few days. The warmer water means I can see just how much slower I am without the wetsuit. Interesting days ahead! Stay cool folks!.

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http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

You guys are all going really good, keep it up. I had a paddle out funeral the past couple days, so just did some body surfing in really good surf in the South Bay. Something about paddling and hard body surfing, makes me strong, or just feel that way. Today the hot pool was actually manageable at about 83, 100+ outside. Did a set of 200's for dan again:

11x200 @3;10 as-3swim(2;45/37/34)3 buoy(2;35/33/30)3pull(2;25/24/21)2xIM kick(3;53/3;50)
15x50@1;00 as(2x50 buoy/1 fly) buoys(37/36's) fly(35/35/35/35/34)
100 IM for time(1;15--16/35/58/1;15) 50 swim
3100SCY

Had daytime me with pace clock on last IM, did it on tired arms so was happy. Mostly a day for fly and my 1k..

No splits for body surfing? You are letting us down. Psych sheets out for nationals. Highest seed for me was a 7 and the lowest was a 19. The 7 was on the last day it looks like people are not competing sunday so I can get a medal if I swim my entry time.

Well you can also just swim faster than your seed time to get a medal too.. (-;

Looks like my picking the hardest and longest events may have paid off, old dudes just want to sprint the strokes and do free. And looks like David is seated 2nd in his 500 free, good thing he is not 5 or 10 years older!! But hey, you can only race who shows up, that is half the battle with masters. Being fit, uninjured, and making the trips that are long and boring. Then sitting all day for a few minutes of pure torture, its no wonder many of the events are a bit thin.

I'm psyched now though, gonna really have to get after my fly in the next couple weeks, that will be key to me looking for the podium is most my events...

3100 SCY. Pool temp now up to mid 80s F.

500S (7:04), 4x50K, 500P (6:42)
5x100 IM aim 1:45 (1:30-4), 4x50, 5x100P on 1:30 (1:16-9)
10x50 strokes on 60 (41-46)
8x25 on 30 (18s).

The “ hot pool” really unpleasant and seems to add a couple seconds/hundred. Monty, hope you get some benefit from hot pool training when you swim at USMS. Maybe just psychological, as a 1000 yard hard swim in hot pool would be miserable.

Ocean warmed up — a sweltering 64°. So, I ditched the wetsuit. Shocking getting in, but comfy while swimming. No afterdrop shakes, but a couple numb fingers a half-hour afterwards.

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

Tuesday did 3200 mostly 50s and 25s ran 35 minutes in the morning
Today did 3500 main set was 3x 4 100s fly/bk bk/br br/fr fr/fly by 50. last time through I tried it at 400IM Pace as a test and got a 5:06 splits as 1:13, 1:25, 1:19, 109, I used a 2 min interval for that one and wasn't sprinting so maybe thats about what I can expect in a couple weeks . weights and abs after

Nice job Tony, that 1;09 free/fly is moving. Did you get my message about tomorrow's swim? Give me a call...

Today, back in the pool I used to swim in pre-Covid for the first time in >15 months.

300 warmup (3:24, surprised how much faster this pool is than the other hot YMCA pool)
8x50 drill
2 rounds of 3x300 descend on 4:00, 2x50 easy on 1:00
3:21-17-13 (50's: 33s)
3:19-16-11 (50's: 33-32)
200 fast (2:04)
3x100 cruise on 1:30 (1:07-06-07)

3200scy in moving time of 35:43

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That's some fine swimming there Adrian, being in a nice cool pool makes all the difference.

Well I finally made it to Orange County and took Tony(Abergili) up on his offer to swim at his club. Now when I say club, it is not one of those 3 lane pools with no gutters and heated to therapy levels, it was an outdoor 50 meter pool with all the trimmings to be a fast pool. 82+ on the temp felt like heaven to me, and all the O2 I could suck in at sea level. And Tony made me suck in and use every single molecule too, best workout of the year. Tony made up the workout, we are both training for the IM and some fly, so that was the theme of the day. Lots, and lots of 50's fly, which I thought I could hang and do well next to him, but he was just too strong and fast for me. I was lucky to be within a body length or two, and had to sandbag a few to just catch my breath. The entire workout was fast for me, but we did add a little bit of extra rest here and there, one of the wonderful perks of not having a time limit. As far as my addled brain can remember, this is what we did:

6x100@1;30buoy(1;19/18/17/16/12/10) fastest ever warm up swim for me lately
6x100@2;00 as 50 kick/25drill/25 swim, strokes(1;31 to 1;38's) this seemed pretty fast for kicking and drills stroke
4x50 fly@1;00 descend(37/36/35/34). Tony started at 34+ and went to 32
2x100IM@2;00, 2nd one fast(1;19+/1;14) first one was supposed to be 1;24, uh oh!!!
3x50fly@1;00, 2nd fast(43/35/44) had to do kick, kick pull on the easy ones
200IM steady working on breakouts(2;45+)
2x50fly@1;00(43/35) kick, kick pull again on #1
2x100@2;00 50 back/50 breast, 2nd one hard(1;28/1;19 high) very surprised at that last one
1x50fly(35)
200IM strong(2;39+) was pretty much all out for me
100IM for time(1;13) dead arms but put together a decent 100, best time of year
500pull(6;09)
3100SCY in little over an hour, boy are my arms tired!!!!

Thanks Tony!!!

I tried to wear Monty out with some butterfly. Didn't work too well. I was holding mostly 33-34s on the fly 50s. The one swim I predicted a 1:24 for a 50bk/50br and came in at a 1:23 which I thought was pretty good but Monty went 1:19. Toward the end he went under 2:40 and then a 1:13 for a couple final IMs. I was 2:45 and 1:15 I wanted to beat him the last one but fought off a cramp it was some good racing and working out. Talked about taper strategies afterward and I found my ST post from my last taper meet in December 2019. God its been a long time, I will repost it next week

Also June workout totals I swam 25/30 days with about a 3200 avg yardage. Not too tired right now and if I go tomorrow morning it will be 7 straight days and this weekend I am off for 3 days except probably a lake swim I will squeeze in one morning then back to hitting hard one more week.

So day 2 at Tony's pond, and I was still trashed from yesterday's epic fly/IM swims. I got to pick the workout today, so opted for a set of 400's broken up. He seemed fresh and unscathed, and it was apparent I was going to be 2nd wheel after the first couple sets, pretty much straight through on everything:

4x100s@1;30(1;17/18/17/16) one to two body lengths behind
2x200 buoy@3;00(2;36/2;31) narrowing the gap a bit to one length
400pull@6;00 (4;39) sat on the lane line next to him about a body length and a half the entire time, then closed to a photo finish last 50
400IM kick@9;00(7;25) was a bit faster, but not by much
400IM for time@7;00 (5;34) biggest surprise of the year for me, this was close to my actual goal time for nationals. Didnt see any clock, but Tony said he was out in 2;43 or so, I was about 4 seconds back at 2;47 then. Closed that entire gap on the breast, and then did about a 1;16 to finish it off. 19 seconds off my previous best workout swim, and still did one lap of kick, kick pull on the fly.
400pull@6;00(4;58) Tony blasted off and I never saw him again..
200 broken IM, 50's@2;00 (fly(32/back37/breast/38/free/29) 2;16 total time, best by far all season. Tony was a hair ahead in the fly, 3 seconds on the back, clawed a couple back on the breast, and another photo finish for the 29 free.
100 or so easy swim
100IM get out swim(1;12) best in ages, felt peppy all the way through

2800SCY and my arms are tired!!

And a huge thanks to ST'er Tony for hosting me and being my carrot these past two days. I think it netted both of us some great workout times, and should be the last stepping stone to about one more really hard week before taper time...