easy day yesterday to ease back into it:

4x500

hammerfest starts back tonight

---

__________________________________________________
Hunter Robinson
http://www.twitter.com/el_slice
http://www.elslicerideco.com
Sponsored by: http://www.92fifty.com

400 free, 300 pull/paddle, 200 IM, 4x50 descend
12x200 (1-free with fins, 2-free, 3-pull/paddle x4)
100 easy

weird tri team workout.

500wu

15x50's (1-5 on 50, 6-10 on 45, 11-15 on 40)
Main set?
100 stroke count
200 stroke count
300 stroke count
400 stroke count
350 steady
150 easy
250 moderate (went hard)
400I'M

300cd...

can anyone explain the quality in this workout?

---

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

500 free 6:10
5x100 various kicks
5x100 on 1:45 alternating IM and free 1:16/:08/:18/:09/:18
500 free 6:08
100 cool down

2100 scy

I had a 'tude going yesterday and worked it out by pressing weights pretty hard at lunchtime. I could sure feel it this AM!!

---

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

getting ready for grad seminar on Monday. 32 min on the trainer, 4.2 mi run, 1.5 mi walk, swim not going to happen today (you know kind of like the last 4 days)

---

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

Finally got back in the pool today. I did an aqua brick.

1 x 500yd @ 6:58 (yup, that's right!)
2 x 1,000yd @ 14:39, 15:05 (:60RI) foot cramped during the last 1,000.

Quick shower and then 6+ miles of hills.

---

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

3000 scy as 10x300 alternating 5 broken and 5 decending.

12x25 swim,stroke,drill,sprint 5sec
300 easy
6x50 on the 50
300 less easy
3x100 on 1:50
300 medium effort
6x50 on the 1:00
300 harder
3x100 on 2:00
300 hardest

On another note I went to the md today for a physical and asked him to evaluate my sore elbow. He diagnose it as olecranon bursitis. Told me to keep doing what I'm doing to treat it so I guess I was on the right track.

Still no training since Sunday... I am super tired and the little one is finally better after IV fluids, now the boy has the GI bug. I will try to do something tomorrow but I am not holding my breath.

Looking at a lot of the previous posts, I'm not the only one that got left out of the water this week. And Albert, good luck with the kids, sounds like tough times in your household right now.. Got a break in the camp yesterday, went to the pool, and it was closed due to wind and a little sprinkles..We really are a bunch of pansies here in CA, I know a lot of you are trudging through many feet of snow to get to your pools, hats off..

So today made it and it was sunny and 55, so no problems, except that halfway through my legs started cramping and I had to do the soft push the rest of the way. Oh well, at least I'm back at it, still at altitude:

500/400/300/200/100swim @ 1;25 base 6;33/5;10/3;49/2;30/1;10
200 kick(cramped here, so worked harder than the times now suggest)
500/400/300/200/100pull@ 1;20 base- 6;13/4;54/3;39/2;24/1;08
100kick, 4x25fly/free

3400SCY

Any of the workouts on this thread especially good for HIM distance prep? looking for ideas instead of my usual 20x100 on :10 set.

---

http://www.easyendurance.wordpress.com

In Reply To:

Looking at a lot of the previous posts, I'm not the only one that got left out of the water this week.

Yep. I'm deciding whether or not to take legal action against a certain entity which would mean the end of my livelihood as I know it. Got into my suit, stood at the water's edge, turned around and headed back to read more cases.

Maybe this weekend....

---

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

I'd say it's safe to assume every workout posted here would do you just fine. You may need to adapt the intervals, but the sets are all done by triathletes.

Looks like you get :04/100 or so with paddles.

2/18:

1000 w/u
4x(200 on 2:45, 50 on 1:00) 2:24/23/22/19
50 on 1:00
4x(100 on 1:15, 50 on 1:00) 1:09/09/08/07
50 on 1:00
4x(50 on :35, 50 on 1:00) :32/32/31/31

3100scy in ~46 minutes

---

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

Late to the the pool this a.m. = short workout.
1000scy
5 x (50 drill 50 kick)
200 pull
300 swim.

Ya, the better shape I get in, it seems the gap gets closer and closer from my paddle to swim times. I think it is because of the IM and fly that I have added to my workouts, seems to make my free a little faster.

Nice job on that workout, that is some fast swimming on a very tight intervals. Were you feeling tapered or something? Perhaps your impending break is lighting a fire under you. You really should find a meet and go swim with Bryan. I think you could keep up with him at this point, and give you some good goals to break when you make your comeback.

I'm back at the beach today, gonna go swim with the group before the storm hits. We are supposed to get 3 days of crap weather, so they may close the pool for the weekend.Doesn't take much around here for everyone to batten down the hatches..

thanks....


I will try to train tonight or tomorrow. I just glanced at the thread for this race: http://www.leadmantri.com/ I really like the 5 k swim... :) maybe 2012

---

___________________________________________
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)

Wow, you're really cruising!
That's a painful main set. Is there a 50 easy after every 200, 100, and 50, or after each group of four?

Yes. :-)

50 between each 200/100/50, plus a 50 between each 4x set. So not as brutal as it might be, but I pushed it rather hard and it took longer and longer in each 50 to recover.

---

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

Good! Haha, because I don't know if I could knock out 4x200 on 2:45 touching at 2:20 and then go right into 4x100 at those speeds with only a single 50 recovery!

Are you doing any swim only events this spring?

Well, I have not yet gotten back in the water (dr. cleared me for next week, if I do it easy), but I am aching to get back in! For now, here is a workout I gave one of our athletes who was going on a business trip and needed a little something special. I have to admit, I am a speed-freak, I love speed work,so, you know, here it is (the guy does sprint tri's anyhow, I am just trying to keep him from getting passed in pool snake swims!):

WARMUP
1 x 600 50 SWIM / 25 F&P
8 x 50 ODD - 25 HEAD-UP EVERY 5th STROKE / 25 3-RIGHT ARM/3-LEFT ARM

SPEED WORK (Hot Roddin - adapted from Jeff Roddin, masters swimmer extraordinaire)
1 x 100 FAST PULL 1:00 REST
1 x 75 FAST PULL :45 REST (As Fast or faster than 100 pace)
1 x 50 FAST PULL :30 REST (As Fast or faster than 75 pace)
1 x 25 FAST PULL (As Fast or faster than 50 pace)
REST 1:00
1 x 300 25 1-6 SoL / 50 easy swim w/6-beat kick (seriously, easy 6-beat)
REST 1:00
1 x 100 FAST SWIM 1:00 REST
1 x 75 FAST SWIM :45 REST (As Fast or faster than 100 pace)
1 x 50 FAST SWIM :30 REST (As Fast or faster than 75 pace)
1 x 25 FAST SWIM (As Fast or faster than 50 pace)
REST 1:00
1 x 300 25 HL PULL / 50 easy swim w/2-beat kick (seriously, do a 2-beat)

---

Bringing you Tweets @ http://twitter.com/findfreestyle and Not just a bunch of drills - A Process.

What a difference a day and some extra oxygen makes. I was so depressed after missing 4 days, then yesterdays ho hum workout and cramping, and then seeing the blazing times you are doing across the country. Small group today, I had to lead a lane the eintre workout except for one 200..

9x100swim- 3 @ 1;30-3@1;25-3@1;20- 1;19 to 1;09
4x(200p@2;45/100p recover@1;45/100IM hard @1;45/50 easy@1;00) 200's- 2;14/2;11/2;10/2;06(2nd in lane on last one)- 100's 1;15/;15/;13/;15- 100IM's- 1;14/1;15/1;13/1;12- 50's- 38's
2x(25fly@30/25bk@;25/25brst@;20/25fr@;15) straight through, very tough set to make at the end.
500p- 6;15

3400SCY

Late to tri team swim after 14x400's on the track during a hurricane.

200WU
7x100 on 1:25 @ 1:15-1:17
20x50 descending 1-6, 1-4, 1-6, 1-4 on 50 @ 32-40
100WD

It was then that I decided it would be a good time to try to take down my 100free PR of 1:02 (set in high school about 8 months ago)

So I got out, jumped up on the blocks, then almost got blown off because of aforementioned hurricane, and threw down a 57.55! Boo-yah! I'm improving!

next=500yd free PR: 6:14

---

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

Great job Step Up. Your post got me thinking. My last swim meet was in early 1982.

I haven't tried any all out swims since. Right now, I'm just trying to get back in swimming shape. Maybe I'll try a 100 and 500 test in March.

---

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

My High School Group getting ready for State in 7 Days (Coming off Regionals with a 7 day taper- going drop taper for this group)


Warm Up 3x
200 3:00
2x 50 Kick 1:00
2x 50 Dr 1:00 1200/

Main Set

9x 100 1:30 AC 1-3 X 3 (# 3 Being 200 Pace + 3-4 Seconds)

300 (50 D/ 50 K)

12x 50 1:00 ( 1x 200 Pace 1 x Build - 100 Pace 2x Easy)

300 (50 D/ 50 K)

3x ( 3x 15 BLAST 1:00 + 100 easy 2:00)

1x 50 Fast Dive 5:00

300 Cool Down

4175/ 90 Minutes

Monty, I used part of your set this morning. Thanks for the idea.

WU - 1000
Pre Set -
4x75 - Stroke (1:10)
6x50 - Drill (:50)
8x25 - Build each 25 (:30)
Main Set - Done two times...
9x100 - Decrease interval 5 seconds after 3 and 6. (My slowest 100 was a 1:10, the rest between 1:05 and 1:09)
6x75 - 25 stroke, 25 easy free, 25 hard free (on 1:15)
5x50 - Odd Fast, Even Easy (:45)
Cool down -
200 easy

Not a bad way to 5000 yards. Second time through hurt a lot more than the first!