No swim for me today; I've got a backache to go along with my sore elbow and there is a 17mile run on my marathon training plan for tomorrow. Wish me luck as I believe I will need it.

Thanks monty. Technique wise I am pretty solid, I swam for several years when I was younger - so I think the paddles might help out with upper body conditioning.

Honestly when I was swimming we all looked at them as a cheap way to get yardage in, but being totally out of shape swimming wise I can see how they would be useful!

2/11:

900 w/u
2100 straight as:
6x50 on :50 (held :35s)
3x100 on 1:35 (held 1:10s)
2x150 on 2:15 (1:44/45)
1x300 on 4:30 (3:33)
2x150 on 2:10 (1:45s)
3x100 on 1:25 (1:10/9/9)
6x50 on :45 (:35-33)

3100 scy in 46 minutes.

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"Go yell at an M&M"

I am looking to work on my speed endurance tomorrow morning...

here is what I was thinking of doing... I don't want my long rest 100's to be super long (we used to do this type of set as a 12 x 100 1 F/1E but with a 2:30 base), my aim is to build max fitness for the 750/800 distance. I figure that if I swim 1:10 I have 2:20 to do the easy hundred in say 1:40 leaving me 40 sec to ready myself for the next fast 100. I expect they will all be under 1:10. If I have to strip off a few things I could downsize the session to 3000 metres or so...

W/U
300 S (75 FR/25BK)
200 K

Transition Set
4 X 50 VARIABLES @ 50
20 SEC
4 X 50 TEMPO @ 45

300 P
Main Set
20 X 100 FREE 1 FAST/ 1 EASY @ 1:45 BASE
SWIM FAST REPEAT REST FOR A FEW SECONDS AND START RECOVERY 100 - START NEXT FAST 100 @ 3:30

800 SWIM IN ~ 11:00 TO COOLDOWN

4000 scm

Postal Meets hosted by Masters Swimming Australia...

http://www.clubsonline.com.au/...&dts=12220112755

I might have to get a few local time trials going to submit times ... our meet schedule is craptastic this year.

2100 straight as:
6x50 on :50 (held :35s)
3x100 on 1:35 (held 1:10s)
2x150 on 2:15 (1:44/45)
1x300 on 4:30 (3:33)
2x150 on 2:10 (1:45s)
3x100 on 1:25 (1:10/9/9)
6x50 on :45 (:35-33)\\

Nice job Ken, that is a 1;10 average for 2100 on relatively good intervals. You might be looking at your 1000tt pace there?? You still have a couple weeks to fine tune and taper. We gotta find you a meet in Feb somewhere before you take your vacation...

Here was my day at the pool, campers gone so no rush, still swimming at altitude and straight through, no breaks;

22x200- 5swim@3;00descend- 2;42/;36/;35/;33/;30-200kick@ 4;00-3;41- 4 -alternate IM/Pull@ 3;30/3;00- IM's- 2;42/2;38- pulls-2;24's- 200kick@ 4;00- 3;36- 4 alternate- 100/100 bk-brst- 200p- @ 3;30/3;00- bk/br-2;57/2;52- pulls- 2;23's- 200kick@ 4;00-3;31- 4x200pull@ 2;40 descend- 2;26/;24/;23/;20- 200kick@ 4;00- 3;28- 200swim- 2;44- 50swim down

4450SCY- 71 minutes

Woke up early, went back to sleep, slept later than planned.

6.2 mi run
1300 yd swim - 600 w/u, 300 pull, 4 x 100 k/dr/50s

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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

Woke up early, drank too much coffee, rode 30 miles.
gonna hot tub it now for 30 min.
big swim planned for tomorrow followed by at least 5 mile run
we'll see how that all unfolds

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

not trying to count the hot tub as a swim are you ;-)

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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

No, won't count the hot tub time, but only because I didn't do flip turns.

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

Headed out for a nice easy (slow) 12.5 mile run in single digit temps, first time this week I wasn't on the treadmill, then finished right in time for workout.

Nice change of pace today with SCY.

6x100 pull no paddles 3rd 25 stroke 1:35
200IM Kick :20 rest
100 Free kick :20 rest
100 Fly kick :20 rest

8x(100 1:30 hold under 1:05, 50 push :60 (just kept it at 28-29 for each since I just ran rather than try to crush them)

20x50 :55 Odds easy free Evens fast stroke

2x100 easy

3400 SCY

My son got up too early & had to scrub my planned swim. Did 1:05 of skiing (at redline) ...+25 min swim during his lessons.

Did some easy paddling and finished with some fast 25's working on setting up my set that will now be tomorrow.

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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)

Easy workout after running a 5k today.

W/U
400 Easy
6x50 Drill
4x50 Build
100 easy

Main Set:
6x300 (1-3/4-6 pull/drill/build); took the build serious went about 1:25/1:17.5/1:10-1:11, went 3:43/3:44 for each, and it felt great. Finding Freestyle drills are helping.

200 Easy C/D

Total: 3000 SCY

I took Thursday and Friday off due to a mild case of shin splints. I'm going to alternate bike and swim days for a little while.

Today's swim workout was a slight modification of QuadsofFury's Thursday set.

2,700 scy

9 x 300yd (:15 RI)

4:21,4:17, 4:17, 4:22, 4:19, 4:16, 4:20, 4:26, 4:21

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

Pretty tired after the 22x200 yesterday, but as another camp arrives tomorrow, and I miss 3 or 4 days of swimming, I drove the hour down the mountain to hit a sat lap swim, figured I'd pile a little more on while I'm healthy and uninjured..Did another boring, but epic set:

15x300, straight through- All swims at a 4;30 base, and all kicks at 6;00 base
4swim descend- 4;02/3;52/3;45/3;38- kick-5;24
1 IM-3;57- 1 pull-3;37 1-fly/free(by 25's)-3;58 1 pull- 3;34- 1 kick- 5;23
1swim-easy/steady- 3;55- 1 bk/brst(by75's)- 4;29- 1-pull- 3;31- 1 kick- 5;40- 1 swim down- 3;55

4500SCY- and boy were my arms/legs tired at the end. Kind of glad to have some days off the pool now.

Results added in bold...
Ok, today's the day. I'm heading off to my swim meet now. My order of events is as follows...
1000Free - 11:48.05
50 Free (Part of Relay) - 25.66
100 Free - 57.40 (not happy with this one)
500 Free - 5:37.41
100 Back - 1:08.17
50 Breast - 32.66
50 Free (Part of Relay) (Results not posted yet)
If the Y has wifi, I'll post results during the meet. If not, I'll try to update tonight. Goal time for the 500 is to break 5:40. Goal time for the 100 is to break 56.00.

The usual gang of idiots have a swim meet today, so it was just a couple of us. Silly me, suggested we could do something a bit more challenging...

2/13:

500 w/up (6:33)
8x50 on :45 (:36s)
100/200/300/400/400/300/200/100 on 1:20/100 base
1:10/2:27/3:39/4:53/4:58/3:48 (explosion)/2:32/1:15
100 easy
3x100 on 1:30 cooldown

3300scy in 44:45 of swimming

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"Go yell at an M&M"

Didn't quite have the time to do the planned workout but here is the short version I did.

500 (alt swim/kick by 100)
4 x 50 variables @ 55
200 pull

25 easy swim

main set
6 x ~200 @ 3:30

100 Fr - Fast - (edit - all were from a push)
100 Choice - Easy

1 - 1:04
2 - 1:04
3 - 1:04
4 - 1:04
5 - 1:03
6 - 1:03

25 easy swim

100 Fast - 1:04 (push)
50 easy

2200 SCM

60 min spin class

hopeful for a 60 min ski or outdoor ride later today... I'm taking a 5 day rest from running to see how my ab issue works on itself.

The 100's were faster than I thought and hurt less than I thought, I think I hit my current sweet spot (speed / efficiency). Trying harder would probably yielded slower times as I think my efficiency would have suffered. Hopefully I can do the full set next time and hit 1:03 or better on all of them. Gotta practice fast to race fast.

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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)

disappointed this AM. My calves started cramping.
I pushed 30 miles hard on the bike yesterday. I guess that did my calves in.

1000 free
5x100 various kick
2x50 back/breast easy
2x[5x100 on 1:20] 100 easy breast kick between sets 1:06/:08/:10/:10/:09 & 1:08/:10/:13/:11/:05
5x100 various kick
50 free easy
25 fly - calf cramps - this was supposed to be a 200 IM for time. I gave up after this.
3275.0 yds

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

moooo!!!

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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)

LMAO.. ok ok, maybe it's the soleus.

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

I ran 10k this morning and did hip and shoulder exercises. Buried in schoolwork (again) so nothing else.

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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

Yesterday: 21M outside on the Bike, 3M outside Run. Today back in the pool:

Just 2,200 scy. Doing a light yardage week and working on my Flip Turns! Day 1 not as bad as I thought . . .

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Proud Member of Chris McDonald's 2018 Big Sexy Race Team "That which doesn't kill me, will only make me stronger"
Blog-Twitter-Instagram-Race Reports - 2018 Races: IM Florida 70.3, IM Raleigh 70.3, IM 70.3 World Championships - South Africa, IM North Carolina 70.3

Likewise with the flip turns for me . . . or, as I put it, throwing myself at the wall repeatedly. It's coming along slowly. Still getting water up my nose, but I don't end up quite as dizzy, or feeling like I'm gonna puke.

14,700 yards last week. (That's more distance than I ran.) 10,000 the week before. It appears that unlike all of the previous times I've said it, this winter I'm taking swimming more seriously.

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Over 4.5 years bike crash free.

Ken
I think I was with your "idiots" at the swim meet. The one in Toms River?