felt a lot better today than yesterday
3700 yds

9 x 100 fist on 1:50
8 x 100 swim on 1:45
8 x 150 swim on 2:30
6 x 100 fist on 1:45
200 kick / scull

---

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

Quick follow up. I’ve missed a few swim a but really started to find a groove the last two weeks.
—- now I’m headed to telluride where I hope to do a swim or two a week but.. will be more focused on riding.
——
My last set at the pool yesterday was quite good
2 rounds of:
1x300 on 4 — 3:36, 3:29
2x200 on 2:45— 2:17, 2:14
100 ez
5x100 best ave on 1:30 104s and 105s / 103s 104s
100 easy
—-
Finished w 4 x 50 on 1 — 31, 30,30,29


My legs were cramping from an early am bike race I had done. So I had more to give. But my calves and toes were not having it.

Haha

All the best,
Daved

---

http://www.theundergroundcoach.com

Snuck away here in Vegas for a quick 3.2k. Felt tapered and just cruised to keep my feel:

7x(3x100 swim or pull@1;40/1;30/100 frog@2;00)swims(1;26 down to 1;16)pulls(1;15 to 1;11)frogs(1;47 down to 1;42)
4x50@1;00- 3swim(40/39/38)frog(51)
3200SCY in 56 minutes

Man the cool water and sea level air felt really good, but just gonna take it easy until I get back next week

Foot/ankle specialist diagnosed what I thought was insertional achilles tendonitis as retrocalcaneal bursitis, said to take 2 wks off running. Will avoid bike too except maybe recumbent
3700 yds then 45 min easy kicking.

I think this is what I did -

6 x 100 on 1:50 fist
4 x 100 on 1:45 swim
6 x 150 on 2:30 swim
6 x 100 on 1:40 swim
4 x 100 on 1:45 fist
8 x 100 on 1:35 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

Damn! Well....you get to swim!

Open question: Is it just me or are the USA swim trials extraordinarily close to the Worlds?

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

There is a bit of history to this and intent

Briefly it is that they prefer to do a big training block, taper, trials meet, put a bit of load back in and hold top form, short taper, then hit worlds. Back in the day Australia had their trials months and months out from the big meets- you then did another hard training block and taper down. But they had some bad experiences with this. The US approach seems to be the one that most consider to work well - so you hold top form for 6 weeks rather than do a dip down and come back up again

Working on my pacing today just not trying to do anything too fast
9x400 trying to hold same speeds for each. 3 on 6 3 on 545 3 on 530. Really wanted to swimmer slower than threshold on the last three just to have a quick break and then go (4-6 seconds) so I can work that pace into training sets when I get back with my group
500 fins free
500 fins back
400 easy

No swim yesterday. 10 x 100 fist drill on 1:50 today and 100 yd kick, just a shakeout swim to maintain feel for the water

---

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

Thanks. I thought it was typically a few weeks apart prior to this. But it is literally 3 weeks! Someone like Ledecky has a LOT of swimming to do at both meets. I worry that 3 weeks is too close. (Well, I'm not worrying too much, because I am Canadian.) 😂

Today I did 4000m total, which is rare for me!
(8x100m + 3000m + 8x25m)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

2600 yds swim, an hour easy kick
20 x 100 fist drill on 1:50
6 x 100 on 1:40 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

Vacation swim report:

Did not manage to swim in the Royal Commonwealth pool in Edinburgh, but I did manage to swim ~2500y in Loch Meall An T-suidhe, aka the 'halfway loch' which is about halfway up Ben Nevis. Of course I ran up it in full SwimRun gear, with many comments from the hikers whom I passed on the way up. Water was quite warm (72F). Also took a dip in Loch Leathan after a long hike, and did a full SwimRun training session in and around Loch Morlich (~2k yards swimming, 10mi running).

Went around sticking my hand in nearly every body of water I could to test water temp. Most were much warmer than I expected. Loch Ness was interesting, near Ft Augustus (the southern end of the loch), as the river feeding it was pretty warm, but you could go just around a bit and feel the temp drop a lot, well under 60F. Even Loch Portree, which opens into a sound connected to the northern Atlantic (or could be the North Sea, I'm not sure of the boundaries) was not nearly as cold as the California Pacific, at least near the shore.

---

-----

Nice work.

When I went to ft augustus I was definitely not swimming - just had haggus and beer instead

A very beautfil part of the world. I got a few laps in the dalry swim centre when I was in Edinburgh - it is a cool old victorian style pool.

Can anyone beat the day I am having?:

-I had a massively sore throat and snot-nose starting last night. I think it is pollen related.

-the rice / clam chowder meal that I had last night really did not sit well.

-as I was walking this morning, trying to determine if I felt well enough to swim today, two poodles that I know came running to greet me. I bent over to greet them in some bad-posture kind of way, and screwed my lower back.

Yeah. No swimming today - or for the next few days.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Dr. Tigerchik wrote:

Foot/ankle specialist diagnosed what I thought was insertional achilles tendonitis as retrocalcaneal bursitis, said to take 2 wks off running. Will avoid bike too except maybe recumbent

dammit.. I have had that pain for coming up 12 years now, never have found out which it is. Glad you have a diagnosis at least, but a bore not to run..
for me biking actually helps with the pain for some reason.


only one swim last week and that short, 2x200, 4x100IM, 4x50 in a 25M pool in Wausau WI. The locals were welcoming, invited me to a 1 mile OWS on the weekend, but I already had another race to do..
here getting in trouble at the little drop below Big Drop, survived this run but the next one I swam through all those rocks and whitewater.. fun.

sorry about your back and the other stuff. No good deed goes unpunished.

Total rest day here, proud of myself as I don't take these often

---

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

Wow I definitely need more rest than you! I have been training 3 days on, 1 day off, since I got back into in late February after covid. I am feeling a lot less over trained and more fresh. Fitness wise, probably somewhere fairly close to where I was before I got the bug, maybe a bit above or below depending on the day. Bit of a mental adjustment at first but if I am feeling too over energised I may do a double (usually in the pool, but sometimes just doing some longer errands on my bike) on one of the on days
On the off day I usually just work (remotely) and then maybe go for a walk to grab something from the shop or a 10-20 minute easy cycle to get something from the shop.

This got me thinking about what total training hours on average per week we all do

If I add my commute on the bike around the place I’d say I am around 10 per week. Want to do a few 50km weeks later this year before some races though (probably only two weeks as I don’t want to ruin the fun and enjoyment).

But if someone was wanting to do a best performance as a masters athlete relative topbs how much would they be training per week in the pool over a 3 month serious block? Let’s stick with weekly kms and hours.

Seems like if you just swim as your exercise most won’t go above 20-25 per week, but if they did cycling training hours, they would be doing 40 plus (assuming someone averages 3.5.3.8k per hour in their swim sessions)

I should probably take more rest days than I do. That said if I go for a 10-20 min easy bike ride I wouldn’t call that a rest day. So some of it is in definitions. The days I only swim 1300-1800 yds aren’t rest days but they sure are very short days. I have a fair amt of those. I have taken two days off this year that I didn’t do anything at all - not even a walk - and one day that was a 3 mi hike. I don’t call that day a rest day. So two full rest days this year as I define them and lots of short days.
2700 yds of free and an hour of kick
7 x 100 on 1:50 fist drill
6 x 100 on 1:40 swim
5 x 100 on 1:35 swim
5 x 100 on 1:30 swim
50 kick on 1:30
3 x 100 on 1:40 fist
100 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

Back in The Stone Age when I was a twentysomething runner, days off were very rare. In my forties days off became common. In my sixties days on are rare. (Kidding....slightly.)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

lots of pull this week, prepping for Casco Bay SwimRun

yesterday: 3400scy
2x[200swim, 4x50 drill]
800 swim, build (negative split) 9:11
2x800 pull, moderate effort, 8:39-8:37
4x50 easy

today: 3200scy
2x[ 200 swim, 4x50 drill]
4x100 with ankle band
2x[ 3x300 strong descend on 4:00, 2x50 easy on 1:00]
1st round swim: 3:22-3:18-3:12
2nd round pull: 3:12-3:05-2:59

feeling pretty good about the swim, was worried that only doing ~2k last week would hurt me

---

-----

3600 SCY with my current “optimized” sessions

1200 FR, 200IM K
12x100 Pull on 1:30 (1:16-18), 4x50K on 1:15
4x100 stroke on 1:45 then 8x50 stroke on 1:00

Good luck in Casco Bay SwimRun. Look forward to the race report.

That makes sense - by rest day I usually figure this is just sitting around and relaxing but very short and light days like that are probably better for me than sitting still all day. I think I like having a break from the routine as well. Whatever works for individuals

I think light days are better than just sitting around, too, in terms of recovery. And there is nothing wrong w going for a walk on a rest day if one wants to. I’m trying, overall, to fight some of the obsessive compulsiveness that tends to lead to injury, so on tues I knew my body needed a day off, I didn’t really feel like moving, and the desire to go for a short ride or swim was absolutely one stemming from ocd or liking routine or not liking gaps in my training log. And those are not healthy reasons for me to work out, so I chose to fight the ocd thoughts and not do anything (which is what the healthy, self preservation part of my brain wanted).
2800 yds of free and 20 min total kick (including the kick in this workout)

10 x 100 on 1:45 fist drill
9 x 100 on 1:40 swim
25 kick
8 x (100 swim, 50 kick) 1:14s on 1, 2, 5 and 1:13 on the rest
More kicking minutes

---

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

Good that you can recognise that in yourself. Before I changed to my current sequence of 3-1 I was quite ocd about doing 6 in a row 1 off so I was starting to recognise even feeling like a bag of bones getting up for masters at 530am not being ideal 😊

Got a man sore throat at the moment so I am also going to have a few extra days off this week. May take the snorkel down to the pool and practice sun tanning or just doing 20 minutes slow and floating etc

3800 yds of free/drill and 500 kick

7 x 100 on 1:50 fist drill
6 x 100 on 1:40 swim
6 x 100 on 1:40 fist drill
5 x 100 on 1:30 swim
5 x 100 on 1:40 fist drill
5 x 100 on 1:30 swim
4 x 100 on 1:40 fist drill
500 kick/scull

---

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