It is possible (but probably hard), I think, to have not gone 6:14 or faster on any consecutive 500 in a 1000 done in 12:17. Just sayin' :-)

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"Go yell at an M&M"

Thanks monty!

That's great to hear coming from a great swimmer such as yourself!

Looking through my logs, my last 3 weeks (wince I went 12:47) my ypw: 3k, 17k, 18k. The 3k week was a down week where the pool was closed without notice an hour early on two occasions. I really think two things helped. I have been doing a ton more speed work swimming with the team doing short stuff. Also, there was a really hot girl in the lane next to me that was faster and the only way I could look at her butt was if I just held on to her pac right at her hip. ;-)

I actually think I can go faster! maybe sub 12:10 becuase I always feel better having swam the day before, and I didn't swim on tuesday at all.

I plan on getting pretty fast this summer. I want to up yardeage to 25-30k per week. (I'm interested in ITU stuff)

Here is the full quote from last post:


New goals:

100fr: 56
200fr: 2:15
500fr: 5:50
1000fr: 12:00

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"TRIATHLON ISN'T ACTUALLY THAT HARD OF A SPORT" -ALISTAIR

I really think two things helped. I have been doing a ton more speed work swimming with the team doing short stuff. Also, there was a really hot girl in the lane next to me that was faster and the only way I could look at her butt was if I just held on to her pac right at her hip. ;-)

This is exactly what I try and tell some of the good guys I run into from time to time, get you 100 time down, and the 1000, 2000, and 4000 will follow. Yes extra yards is a good thing, but once you have hit a cruising level of yardage, focus on speed.. Good job once again, but I think you have to lower your 200 goal. You could do 2;15 in workout from a push I bet, and probably a few times with some rest inbetween...

And I remember that hot girl scenario, may be the single biggest motivator a guy can have..

I hope you are right. It has been a long time goal of mine to make the ITU "B" standard:

200 under 2:15

1min rest

800 in under 10min.

It's nice to actually see the work pay off and now I know I'm close!

Monty, are you still trying to go for the 2000yd kick?

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"TRIATHLON ISN'T ACTUALLY THAT HARD OF A SPORT" -ALISTAIR

I think you could do that now, as long as you pace well. Like I said, the 2;15 should be just a medium hard effort at your speed, and then you go into 1;15 pace, no problem. You just did 1;13+ pace for the 1000, and I bet you could have paced that better for a faster time. What were your splits by the way??

The kicking thing I did was back when we were doing the 500 and 30 min challenges, and I ended up doing 1730 kick for the 30 minutes. It was really good for me as my goal was actually to just do a 1650 kick in 30 minutes, exceded my expicatations by quite a bit.. My actual swim meet schedule should start March 6th, so I will have some legit off the block times to begin working off of..

Brian Goodell?
Janet Evans?

Ya it was Janet Evans, although Brian does swim there too. I think Janet may have been the most dominant distance swimmer ever. Her records stood for decades, and those times even today would be hard to beat giving the technology of her day.. Interesting thing is what kind of times she is doing in workout, I'm wondering if she is going to make a run at masters, or even some kind of comeback. 6X500 on the 6;00, holding 5;30's seems like more than just recreational swimming. Another set was repeating 75's at 41 and 42, so a good mix of speed and endurance. I would love to see her in either capacity, otherwise we will just have to get excited about the ocasional workout she busts out..

Shhhhh!!! It's a secret. They both workout on occasion at my pool. Can't have gawkers coming over and taking pics and bugging for autographs and stuff!

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

The Salnikov?

edit: oops, too late.

The secret is out...

Janet Evans comeback?:
http://forums.usms.org/showthread.php?t=17766

Brian Goodell info:
http://forums.usms.org/showthread.php?t=18359

Both incredible swimmers.

I'd love to see her take a stab at at open water - the 10k. Then see her make a run for the 2012 Olympics. Next time I see her, I'll hint that.

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

Im going to try it next week maybe... I didn't get any accurate splits because my timer didn't know how press the lap button... Doh! All I know was that my 200 split was around 2:27.

I do know that my tt 4 weeks ago, I went 12:47 (a pr then). And I split 6:14 for my 500 ( which was a 500 pr also)

Where do you swim? CA? Cause I'm trying to join a masters program. I would love to get my butt kicked ny a serious swimmer instead of by these kids that look like they don't know what they are doing...

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"TRIATHLON ISN'T ACTUALLY THAT HARD OF A SPORT" -ALISTAIR

When you have Barbra Riveros Diaz and Lisa Norden in the lane next to you it kinda gives you motivation to push a little harder!

W/U
100 Swim
100Pull
100IM
100PB
100Swim

5x100m Drills

Main Set
20x50m with 20s rest

Cool Down
2x100 Pull
100swim
100 pull

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http://twitter.com/willrc91 --- instragram.com/willrc91

Big IM day today, and I stole your main set Brian, but added just a bit more pinch to it. Instead of 1;45 base, we went 1;30/1;40 base..

4x100s @ 1;30- 1;20 to 1;15
6x75 @ 1;05- 25fly/50s- 50s/25bk- 75s- 1;15 pace
25/50/75/100/125/150/175/200@ 1;40 base, evens IM, odds free swim- 50fly/bk-;36/75IM-;57- 150IM- 1;56- 200IM- 2;30(2nd in lane, good draft)
12x100@ 1;30p/1;40IM, lead lane- Pulls 1;08 to 1;05, IM's 1;15/;14/;14/;13/;14/1;11
300-25bk/25fr
400IM kick- 7;20
100swimdown

3750SCY

5 a.m. Swim before work
8x25
5x100 on 2:00
200 hard
900 steady
200 cool down

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Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

8am scm swim.

10x50 wu

400 TT (impromptu on a whim): 5:10
15year PB whoo hoo - could probably have done a sub 5 if I had prepared head and body for an all out effort

10x100 @1:40 ~1:15
20x50P @55 ~35 (a hard pull set after the main set seems to "all out fatigue" the arms - should be good, no?)

200 wd

total 3100 scm

2/25:

900 w/u

4x(150 on 2:00, 100 on 1:40, 75 on 1:00, 50 on :50, 25 on :30): push the 150s & 75s
1:39/38/41/52, :49/48/48/46 (100s @ 1:15ish)

5x(4x50 relay): came in :28-29ish, and the four of us did the 1000 in under 9:30.

2750 yds

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"Go yell at an M&M"

I don't know if this is the right forum for this, however since you are all great swimmers, I have a question:

First of all, I am HORRIBLE swimmer - 2:00 / 100yds.

Do you think its better if I do long swims to stretch myself out or speed drills? I have 3 1/2 IMs scheduled later in the year and have 2 IMs planned next year..

Currently, I am swimming 3-4 days a week, maxing out at around 1800yds a day with some speed drills (12 - 25s on 25 sec & 6 - 50s on the 50-55s) and some distance swims (400, 600, 800).

My 1st race is 10 weeks away, so I have some time to up my workload.

My goal isn't to be the worlds fastest swimmer, its just to not be the last person out of the water in my wave, then play catchup the next 2 legs.

Any help is appreciated.

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Some of the world's greatest feats were accomplished by people not smart enough to know they were impossible.

There are far better swimmers posting on this thread then me, but I would say that you need to up your distance from 1,800 yds each workout. You should be doing at least your 1/2 IM distance each time.

In the short time that I've been back swimming, I've found that the variation of sets each week has helped tons. Of my 2 or 3 swims each week, one day is 500's and another is either 200's or 300's (all timed to keep me focused). I throw in long sets when I get a chance to do my 3rd swim of the week.

Now I'll let the fishes reply.

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What I do: http://app.strava.com/athletes/345699

nice work...


Finally starting to feel normal again and getting sleep as well...

hit the ymca and did the following

100 swim / 100 kick x 2

4 x 50 variables @ 50

300 pull

20 x 75 @ 1:10 av 58-60 (felt easy)

100 cool down

2500 scm

With all the illness and sleep deprivation the last 2 weeks has dealt me I am restarting slowly...

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http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I was in a real funk today, but I pulled my a$$ out to the pool after work and gave it a shot.

2,250 scy

500 w/u
1,000 steady (14:40)
500 hard (6:55, my fastest since I got back into swimming last year)
250 w/d (was going to do another 1,000 but gave up early)

I'll try harder next week.

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What I do: http://app.strava.com/athletes/345699

Ouch.
That is really inefficient - a swimmer would have difficulty swimming freestyle that slow.

First - adress and get help for your form.

When you're down to 1:40/100yds with little effort - add "workouts" to your swim practice.

Look at this. It's not the end of swimming performance but it's a good step-stone.

Tough day. I sugar crashed from eating my daughter's fresh baked brownies and ice cream last night. Two large coffees couldn't overcome that.
1000 swim
5x100 various kick
10x100 free on 1:30 1:04 to :08
5x100 various kick
1000 pyramid based on :45/50 -:32/1:05/1:48/2:24/:2:26/1:51/1:10/:33
300 cool down

4300 scy

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

Alright Monty, have at this one! 5000 with some very tough intervals for me.

Warm Up -
200 very easy
2x100 pull
4x25 kick
6x75 build
4x25 kick
Main Set,
8x150 - On 1:50
8x25 IM order
8x100 - On 1:20 (1:07-1:03)
8x25 sprint free
8x75 - On 1:00. (All under :52)
8x25 IM order
8x50 - On :45
8x25 stroke
Cool Down -
200 easy

2/26:

1000 w/u

100 for time from a wall push: ~57.1 (~:13.4, ~:14.1, ~:14.7, ~:14.9)

1300 scy

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"Go yell at an M&M"