Back up in the mountains and had time for a good long one before the campers arrive this afternoon. Ended up dooing my longest of the season, but did a lot of gasping for air. ALways happens the 1st day up: And swam straight through, no breaks between any sets;

5x200swim@ 3;00 descend0 2;44/;40/;38/;34/;30- 200 kick @ 4;00- 3;39
9x100- one IM, two swim @ 1;40 IM/1;30fr- IM's- 1;19/;18/;16- frees- 1;16/;16/;16/;15/;13/;10- 200 kick@ 4;00- 3;35
10x100p@ 1;20 descend- 1;11/;11/;10/;10/;09/;09/;09/;08/;07/;06- 200 kick@4;00- 3;45
10x100p@ 1;20 steady- 1;12/;13's- 200 kick@4;00- 3;45
3x100swim@ 1;30- 1;19/18/18- 50 swim down

5050SCY

monty, that is an incredible workout. Keep it up!

Thanks, it has been this thread along with all the other fishes on here that have kept me motivated to swim more. It has been a long time since I did this kind of yardage and intensity, and I think it is actually paying off now. 6 Months ago I would be trashed after 3k in the pool, now can do 5k and still have a functioning brain cell left..

And I had to take a snapshot from the training log on the top 5 biggest weeks in swimming. Eat my dust Sergio!!!!

Most Swim Distance Last 7 Days
UserDistancemonty33126.4 yds sergio28398.2 yds mungub5026150.0 yds ZackP23493.9 yds M3Fswimmer21727.2 yds

I haven't seen anyone break 30k on the top 5 list. Way to go, Monty. I'd love to be putting in that kind of yardage, but time limited. I might even need to cut it back some and spend some AMs running or riding my bike to work. I really need those to improve if I'm going to be any good at all this season.

---

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

Actually I didn't either, I think it is counting the last 8 days, not 7. I sent Jordan a note to check it out, but regardless, it is a lot of swimming for me these past months. I actually think I'm fit enough to sit on your feet for a 500!!

(It's not 5000, or even 4000, but it was straight through)

3x(600 on 8:30, 4x100 on 1:20, 100 on 2:10 (to bring it around to the top))

3300 scy in 47:25

---

----------------------------------
"Go yell at an M&M"

run: 3.6 mi (30:17)
swim: 1200 scy
run: 3.8 mi (30:17)


Stroke didn't feel good but then again I've been out of the pool since Friday.

---

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

I rarely, if ever, post in this thread, but often read through it for workout ideas and to see what the swimmers are talking about. I've been putting in some good yardage since October and am swimming in a meet on Sunday. The big event for me is going to be the 500. My current PR is a 5:46 (from March 2010), but I am pretty confident that I have 5:3x speed in me at this point.
I'll be sure to post some results after the meet.

Any guesses as to what you think I can go? I've already put in just under 100,000 yards in 2011. I've done some big workouts over the last couple months with some highlights being 6x100 at 1:05, 1:05, 1:03, 1:02, 1:01, 1:02 (off the wall), also doing 4x300 touching between 3:30-3:35, leaving on 4:00. Last year, I'd be very happy with touching at 1:08 in a 100 off the wall and that was gearing up for the 5:46. Is sub 5:35 doable?

It looks totally doable for you! Consider a block start and the thrill of competition, etc. Yeah, I bet you'll rock it!

Weeks earlier, I posted a 5:34 and now I doubt that's what I did. One of our two clocks has been getting slower and slower. The other day I did a 200 in 1:50!! That's completely out of my league. I'll have to taper down and push a 500 again.

This AM, the lifeguard was late to the pool, so I only got 1200 yards in
In a miffed mood, I pushed a 500 cold and did 5:54
200 kick
and then another hard 500, but with arms way out of control, I could only muster a 6:00.

Good luck in your race, Bryan.

---

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

Good luck in your race!

2550 scm with masters this morning. Mostly fr, with a bit of IM and kicking.

About my 500... look up my earlier post today to Bryan.

Yeah, more likely I'd be on your feet... or try to be.

---

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

Is sub 5:35 doable?

I'm inclined to say yes, but what did you do that set of 6x100's on? That is as telling about future performance as the actual times you swam. They are in the right ball park for a 5;30+, maybe even better if they were on 1;10. But I'm guessing they something like a 1;30+ base?

Get a good suit, do a little mini taper, and make sure that you cruise that 1st 100, because it will still probably be too fast. Have fun, I can't wait for my 1st meet this season, like you I have been putting in the miles and am very curious as to what it translates to..

Almost forgot, how old are you, and what if any background did you have in your youth?? Old high school or college PR's??

We actually did that as part of a workout we call the "pain train." Three people do the workout...
Swimmer A pushes off for a 100 all out. Swimmer B pushes off for a 50 easy, Swimmer C pushes off for a 50 easy.
As soon as swimmer A touches the wall from their 100 all out, Swimmer B pushes off for their 100 all out, Swimmer C does another 50 easy, Swimmer A does a 50 easy.
As soon as swimmer B touches, Swimmer C starts their 100 all out, Swimmer A pushes off for 50 easy, Swimmer B pushes off for 50 easy.

Basically it's a 200 swim that we continuously do for a set amount of time.

For a typical set of say 10x100, I would comfortably do them on 1:30. The other day I did 6x100 on 1:20.

I'm 25, started swimming in HS and got down to a ~6:15. First year of college - never touched pool, second year I put in some yards, third year I started training again. By senior year, (age 21) (we got a team started at the college) I was down to a 5:48-5:50 for my 500. I've held that speed basically until now consistently putting in between 7-12k yards/week. However, since October, I've been between15k-23k for basically every week.

Missed last Thurs, so 4th day back and 1st day pushing it.

2,500 scy:

500 w/u
10x100 on 1:40 (struggled, but held 1:20)
200 easy
10x50 on :50 (form was shot by last 4)
300 c/d

---

__________________________________________________________________
Eat right. Get lots of sleep. Drink plenty of fluids. Go like Hell.

2,500 scy:

500 w/u
10x100 on 1:40 (struggled, but held 1:20)
200 easy
10x50 on :50 (form was shot by last 4)
300 c/d

I like that workout. I'm going to try it tomorrow

---

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

In Reply To:

2,500 scy:

500 w/u
10x100 on 1:40 (struggled, but held 1:20)
200 easy
10x50 on :50 (form was shot by last 4)
300 c/d

I like that workout. I'm going to try it tomorrow

Thanks, it is my favorite (I only race 1500m). I'll work the 100s up to 15 at that split, then start dropping the 100s and 50s by 5 sec. here and there if I'm getting comfortable. I think it is a productive less than an hour workout.

---

__________________________________________________________________
Eat right. Get lots of sleep. Drink plenty of fluids. Go like Hell.

Tuesday's group workout = 3000scy
5x200 15 sec int
4x150 15 sec int
3x100 on 1:45
50 kick act/r
3x100 on 1:40
50 kick act/r
3x100 on 1:35
8x50 on the 50

Nice workout Monty. That's some good distance to get in.

Today's morning workout:
400 Swim
8x50 :55 K/S IM Order
900 straight Odd 100's Fast IM, Even 100's Free

Pull
6x150 2x(1 @ 2:20, 1 @ 2:10, 1 @ 2:00)
(Just held 1:45's on the 150s because I really tightened up over that 900)

16x25 4x(3 @ :30, 1 @ :20) Odds Free Evens Fly

200 Easy

3200 SCM

Evening workout was on the treadmill at a fairly steady pace after two treadmill workouts yesterday and hoping for two tomorrow.
1.5% Incline
0-15 8.3
15-20 8.7
20-30 8.5
30-35 9.0
35-45 8.5
45-50 9.0
50-60 8.5
60-61 8.0
61-62 7.5
62-63 7.0
63-64 6.5
64-65 6.0
9.1 miles

300 swim
300 kick
4 x 50 25 F/25 E
10 x 150@2:05
1-5 av 1;55
6-10 descending 1;55 to 1;37

100 easy
100 fast - 1:04
200 easy

2700 scm

followed up with a short session on the indoor track. tomorrow is my XC ski night this week.

---

___________________________________________
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)

4.5 mileages and 2600 yardages this morning - plus one hip exercise and two shoulder exercises. I need to get the whole routine done more often.

My stroke didn't feel good yesterday or this AM and it took a lot of easy swimming and stretching to get it to feel good. I left feeling good, but I wasn't doing anything on any intervals which made it feel a lazy 2600. Oh well, it is a yardage!

300 w/u
3 x [100 kick + 2 x 100] first and second sets dr/sw on the 100s; third set sw
3 x 50
3 x 100
3 x 150
3 x 100
3 x 50
150 c/d

---

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

400 free, 300 pull/paddle, 200 IM, 6x50 descend 1-3, 4-6
10x300 free (descend 1-3, 4-6, 7-9, 10 all out) 3:40, 3:35, 3:28, 3:35, 3:26, 3:22, 3:34, 3:25, 3:18, 3:14

That was rough for a 5am start.

nice. very, very nice.

---

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

Same workout I've been doing, little less kick and a little more free. 3050scy... Took about 55 minutes and I am officially exhausted since I ran yesterday.

well just getting the yardages in is good - especially when it's in conjunction with mileages.

500 free
500 free harder (6:05)
5x100 various kicks
5x100 free on 1:20 - 1:06/:10/:08/:09/:07
100 cool down

2100 scyardages

I've picked up my training for the bike and run, and it shows in my swim. I don't have the energy to swim like I did back in December. It's probably just mental. I've got to work through this, yet keep it fun/entertaining. Posting here helps a lot.

---

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

My kicking suffers (and thus my swimming suffers) when my legs are tired from bike and run. Do you find the same?

---

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