Hey Dev,

I have been in and out of the fish thread too w life just taking over.
I’m not sure I want to do 10k of IM work but certainly game for some form of abuse. I’ll talk to my swim buddies and see if we can’t come up w something equally as awful. Ha

Glad you’re back in the pool. Keep at it.

Daved

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http://www.theundergroundcoach.com

I think a 5 - 6k IM set is definitely not so outrageous but I don't know if I can manage 10k worth. 15x400 or 30x200?

2000 m free-ish, 50 kick, 5.1 mi walk/jog mix

set was 20 x 100 on 1:50 fist drill

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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

out of the water for a few days and had some completely off doing halloween stuff with the kids. Back at it today at the high pool, and it is slowly heating up once again for the winter water walkers. Bringing some IM with all this 10k of IM talk going on too:

2x(10x100 as 5 buoy/pull@1;30/2xfrog@2;10/2;20/3x100IM@2;00)buoys(1;26 to 1;21)pulls(1/16/15/13/13/11)frogs(1;52/51/49/47)IM's(1;25/25/24/24/23/21)
4x(150p@2;40/50stroke@1;20)pulls(1;58/54/53/53)fly(35+)back(41)brst(41)free(33) 100SD
2900SCY in 54 minutes

Hi TC,
Back on my swim streak thing again, haven’t missed a day since late June. Finished off the multi sport season in late September. Ended up on 18 podiums in 19 sprint races and have gone 4/4 in 5k podiums in the last month. Since I’ve ran all of 315 miles all year, all credit goes to the pool!😊
Happy Halloween!

way to go, times like three I think!

I taught in a lion costume today :-)

---

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

Nice job there Mark, that is a lot of racing. But of course it is a ton more fun that just training all the time!!

Got in and felt slow and sluggish, so punched my way out of the corner doing some long sets:

15x200as 3x(3x200buoy/pull@3;10/3;00/200frog@4;30/200IM @4;00)buoys(2;58/56/54/49/47/46)pulls(2;37/35/33)frogs(3;52/43/37)IM's(3;03/2;56/2;55)
21x50as 3x(4xpull@;50/2xfrog@1;10/1;20/1 stroke@1;10)pulls(37/37/37/36/36/36/36/35/35/35/35/33+)frogs(all 54's) fly(36)back(41)brst(41+)
150SD
4200SCY in 76 minutes

catching up on 3 days in a row.

threshold day on tuesday:
400 on 5min (434 .. prob too hard)
4x 100 on 1:15 (107s)
300 on 3:45 (328 .. smarter)
4 x 75 on :55 (49s)
200 on 2:30 (2:14)
4 x 50 on :40 (33s)
100 easy
4 x 100 on 1:20 (110s... i was tired) 4200 total

wed easy day 1650 super easy mix

today sprint day:

2 rounds of:
100 as 25max/75ez 2min (didnt get times)
100 as 50/50 2min 26.7 / 27.2
100 as 75/25 2min 44.2/44.6
100 max 58 and 1:00
50 easy
4 x 100 on 3min all max
59.1, 100.1, 101.3, 100.3

im completely shattered

daved

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http://www.theundergroundcoach.com

that is honest work. are you lining up for some masters ? OWS season is starting here

Just life… turning 50 next year so… a new age group but, not really a big motivator.

I may jump into xterra Bama again as I have a friend down there I like to visit and the race is as close to a legit “off road” Tri as they come.
(To me legit is a couple things: some techy bits on the bike where handling and skill can play a roll in speed. And isn’t just a straight uphill climb on a cart path. As well as a mostly non wetsuit swim and also not at altitude as all Xterra seem to be )

But I don’t have anything on the 2024 calendar yet… thanks for the nudge!! I’m open to suggestions.

Daved.

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http://www.theundergroundcoach.com

Also. Sorry… where is “here”? As in Ows season?
You must be done under?

Daved

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http://www.theundergroundcoach.com

Yes in Australia. I want to try a few ows events I haven’t done before - just to try some new beaches and see some new towns

Long course today
200 backstroke easy
844332211 on 545 cycle per 400
200 easy
10x100 on 120
Into short course lanes 200 scm higher effort 215
Back to long course
1k easy straight 1440
600 easy mix of strokes

You're crushing it for an old man there David, maybe time to get back to nationals and lite up those 50 year olds!!!

My back is a bit wonky, but swimming seemed to not make it worse today. Got in some fly to strenghten my core:

8x(2x100buoy@1;40/50frog@1;10/50fly@1;00)buoys(1;25 to 1;20's)frogs(57 to 53's)flys(41/41/39/39/38/38/38/37)
3x(200p@3;10 steady/50back@1;20)pulls(2;38/35/33)backs(42/42/41)
4x50dolphin@1;15(61/62/61/61)50SD
3400SCY in 65 minutes

Thanks Monty and Waverider

“For an old man”—- haha. I love it. Sad but true. Im old.
My speed is improving but seem to be losing endurance. The longer stuff is wayyy harder. And in a LCM set up it would be worse. It makes sense I have not been doing much of it and my consistency sucks. Working on it.
Maybe another shot at nats would be fun. When and where? Im up and age group so… maybe.
I’ll look into it. Sucked to be so sick last time (pre Covid) bc I was quite fit then.

More to come.
Hoping next week in the pool will be even better w a couple consistent weeks under me.

Get that back sorted Monty!! Or dive from the side?? Haha. Only kidding

Daved

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http://www.theundergroundcoach.com

I’ll look into it. Sucked to be so sick last time (pre Covid) bc I was quite fit then.//

Yes you were, and I could sense your disappointment at not even doing fast workout times in the meet. But as you will recall, it was post Covid, and that was the first nationals in a couple years, and it was delayed into the summer. Tony and I had great meets, and it will be sometime before I can replicate my great placings in all 6 of my events. I'm at the older end of the AG now, so just surviving and hanging on to those final spots in the final heat...


If you could ever taper off of those quick workout times, and have that magical day, you would be right up there fighting for the podiums in that 50+ AG. So hang in there, when do you turn 50?


I got in today for last swim for awhile, we got a camp up here starting tomorrow for a week, and that always challenges me to get in workouts. But at least I'm running now, so that is easy and I will take advantage of some of my 45 minute breaks. Felt crappy again at start, so just worked my way back into at least feeling like I was swimming:


1000buoy@15;00(14;47)
5x(200frog@4;00/2x50swim@1;00)frogs(3;50/46/42/40/37)swims(39/37/39/36/39/35/38/35/37/33+)
6x50 dolphin@1;15(67/65/63/62/61/60/57)
3x(200p@3;10/50frog@1;10/50swim@1;10)pulls(2;38/35/34)frogs(55/54/53)swims(36+/35/34)
4x50buoy@1;00easy(42/41/40/39)
3900SCY in 74 minutes

i have a problem with my stroke and it is that i tend to gallop. galloping is 1 thing but I may as well be getting struck with a whip as I over gallop. i have been neighed at in jest. i have been called 'horsey' too. its all a bit of fun but particulary in OWS when I really get the gallop going and it is about the most ugly thing in the world.

i am doing my best to learn new ways and i am now starting my pull on my left arm a bit earlier, and kind of swinging it in time with my right recovering arm leaving the wall and starting the arc over, rather than having that 3/4 catch up thing that makes me gallop. some days i could hold the good tempo on a non gallop stroke but not know how / why. i am now trying on joining the dots on what lets me do this


lcm today
400 back 200 IM 200 reverse IM - do this x 2. then 100 easy
40x50 on 45 - as every 4th fast for 16, every 3rd fast for 12, every 2nd fast for 8, 4 fast. 'fast' aiming for a controlled 34-35 and 33s on last 33-34 on last 5
500 easy
5 x 100 on 130, 50 on 45 holding 114 on 100s

swim down straight through to make the 2 hours up. around 7k

Sorry but not sorry I disappeared for a bit, Nov thread is up. You all are sweet but feel free to start the threads :)

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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