Speaking of lack of oxygen: I swam both distance events today in one session at a masters meet at a pool near Denver. The Mile High City, 1550m altitude. 11:14 for the 1000y free, 18:57 for th 1650y free a few hours later. I hope that's decent for a 46 year-old dude who has lived in Colorado only since last August.

Edit: USA Swimming has a document that says I can subtract :10 from my 1000 time and :23 from my 1650 time. That puts me faster than my (made up) entry time in the 1000, and just :01.24 off my (made up) entry time for th 1650. Based on my flat-land times.

This behavior requires effort. It means getting out on the other end of the pool from your stuff. I say we give her credit for the extra effort!!!!

CONGRATS....with you 18:57 1650 free at altitude, you just beat Lionel Sanders' 18:50 1500m LCM at sea level!!!!

I may be in Boulder for a biz trip end of month for my startup (seriosuly, I did not concoct a biz partner in Boulder because I am an athlete, they just happen to be there) so will let you know how much slower my times are relative to sea level. When I used to go from sea level to Denver area, my track run splits were typically 93/94 seconds on 400m at the intensity I would run 90 seconds at sea level.

Yesterday I had a hard rowing and gym session for an hour and then hit the pool.

My main set was 4 x "400IM"

8x50 as 25 fly-25 back, then 25 breast-25 free (virtual 100 IM) each 50 on one minute

Virtual total 400 IM time was 8:15 as I took an extra 15 seconds after the 4th 50

Then

4x100 as 50-fly-50 back, then 50 breast-50 free. each 100 on 2 minutes

Virtual total 400 IM time with rest was 8:00

Then

1x400 IM standard format, 7:48

then

4x100 IM on 2 min,

combined time with rest, 8 min

I was totally cooked after the workout, but I think 2 hours (between gym and rowing) and then swim with no nutrition caught up.

I enjoyed breaking things into fly+back and breast+free sets. Never did that and Monty had posted something like that a while ago.

"CONGRATS....with you 18:57 1650 free at altitude, you just beat Lionel Sanders' 18:50 1500m LCM at sea level!!!! "

Not quite, gotta convert from scy to lcm, which with the altitude correction is a 19:02 LCM. But regardless, that's a damned solid swim,

and you know I'm totally gonna be targeting that time at provincials next month ;-)

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Don't forget to factor in a 1000. I did that a few hours before my mile.

BTW, my lower back hurts like a b!tch today. I had trouble sleeping last night. Maybe it was the two races, then sitting in a car for the hour-long drive home.

OK OK....if Lionel is in the same lane beside him, then I think the "race is on" and it's a mano mano smackdown!!!!

I am intending to do the 1500m at Ontario masters on May 4th. I think it is too late to get a time though to get a slot to do it at Nationals Masters. Events of Swim Ontario masters = 400 IM + 100 fly + 1500 free Friday evening, Saturday 100IM, 200 fly, 50 fly, 400 free. I won't be able to stick around for Sunday.

Making excuses already for when I CRUSH that 18:57, eh? ;-)

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

The women's locker room opens to the 'wrong' end of the pool. I put my stuff on the wall near the door, walk to the side of the pool that I like to start on (I push off on my left side and this is the side that allows me to see the clock best), and then if I grab my flip flops and kick a 25 at the end, I get in 25 more yards. So it satisfies my OCD.

Today: 10.6 mi run and 1475 yd swim. The run had a small local 5k and I nabbed first FOV.

I woke up and felt like chasing people at a local 5k. I won in 24:02 . It was 38 degrees and 22 mph winds.
I led for about a tenth of a mile, got passed by two women whom I suspected were going out too fast, caught them eight minutes in and passed them, speeding up so they wouldn't try to stay with me, tried and succeeded in making a gap, passed a couple men, and zoomed into the finish line (perhaps not with the best kick).

.5 mi w/u on gym treadmill
race 24:02
half an hour standing around waiting for awards and getting chilled to the bone
half an hour at the sauna to warm up
7 mi treadmill easy 62:48
1475 yd swim

swim
500 w.u 6:55
50 kick
5 x [100 swim + 50 kick] desc 1:22, 1:20, 1:14, 1:12, 1:13
150 swim
25 kick :-)

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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

Sunday 11 mi run 92:40 with the final 4.5 @ 8:13 pace; 15 km bike
today 2 mi run + 1075 yd swim... quick workout so I could watch the Boston start

10 x 100 on 1:30
75 kick 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

So no workouts the past 3 days, felt on the verge of something, dont know what. Sometimes you just get that feeling you are one workout away from getting sick, I tend to pay attention to that feeling these days. So only 3 days off instead of 2 weeks by actually getting sick, or maybe not. I hate being old, well old if fine, just an old immune system:

So felt pretty good(probably tapered) and decided to see if I could keep up with Daniela Ryf for just some of her workout she posted up the other week. Pulled my own water, so if I was in her draft I could easily have done this SCM, but it was SCY in my club pool with no lane lines or gutters:

3x(300/200/100swim/pull--150/100/50 IM kick@1;05 base) first set swim @1;30 base/ next 2 sets pull @1;20 base

(swims-4;22/2;50/1;22) Pulls(3;51/3;54/2;35/2;34/1;16/1;15). IM kicks(59 to 49 for 50 paces)

100 dolphin(2;08)

2500SCY

SO made 1200 in this workout with Daniela, will go for more later on...(-;

Going to see a surgeon tomorrow to try and figure out why this supposed "groin strain" and "lower abdominal strain" have not gotten any better after 8 weeks. I haven't participated in any activity that caused aggravation, other than a couple of short run tests, to see if things were feeling any better. I can swim and bike with general soreness but no breath stealing, stabbing pain unless I try breast stroke. My gut tells me I gave my self a hernia, inguinal or femoral, who knows. Flip a coin, hell it could be both for as bad as I feel.

w/u
300 easy alt breath x 30
6 x 150 (100 1-arm + 50 kick)
m/s
400
300
200
100


BONUS!
300 yds straight water running, oddly enough water running doesn't aggravate the groin at all, and only slightly the abdominal area, so long as my right leg doesn't slip out from underneath me, if that happens, I whelp out like a kicked dog.

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--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

I hope the MD can solve whatever's going on.

---

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

100 run in 100 days strikes again.. thanks dev!! (sarcastic)
But ran myself into a stress fracture on my right femoral neck.
UBER painful but Ill survive.

Rode 86miles friday and swam 5k on sat morning.
Today I swam 4400
Main Set: SCY (this was one of two main sets)
10 x 150s alt 1 on 2:10 1 on 1:50 FAST
Managed on the fast ones:
134
133
135
136
135 (high) . wink wink we all know how that works! couldnt see the clock, foggy goggles, coasted in etc etc.. so ok it was a 136

This was a good "second" main set
The first was
4 x { 1 x 50 on 40 1x100 on 1:30 breath control
3x { 1 x 75 on 55 1 x 75 on 110 breath control
2 x { 1 x 100 on 115 1 x 50 on 1
1 x { 150 fast

So a lot of 150s today. good group. Focus was on executing fast turns with what was discussed in the forum yesterday about turns and using that as free speed.
Any lazy turn, push off and breakout meant increased HR during the faster main set. Better turns and breakouts even with not grabbing a breath on the first stroke cycle meant easier and faster.

daved

today 7 mi run: splits 26:45 at 3 mi, 53:06 at 6 mi, last mile 8:09
825 yd swim:


500 w/u 7:02 (this felt like it took eons)
50 kick
100 fast 1:14
50 kick
100 fast 1:12
25 kick 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

5000y @ 65:00
(1:16.92 average)

5000 short course yards

300 swim
8 x 25 @ 30 kick w/fins (dolphin on back)
2x50 @ 60 w / fins fly drill
4x75 @ 1:05 3 holding 1:07/100 pace, 1 easy
4x25 fly @ 40 w/small drag chute
50 easy

5x
100 Fly (goal under 1:05) average ~ 1:04.4
100 easy
First 3 rounds on 5:00 per cycle, then 6:00

50 easy

2100m

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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)

Lionel is only 1 second ahead of our top 12 year old girl for the 1500 LCM... for now. She'll drop more time in the summer :) we have a pair of grade 9 boys who went 17.01 and 17.03 at Western Championships and they made Jr Nationals (17:31 for 15 year olds)...

The open Qualifying time for Easterns in the 1500 is 17.09 LCM. The standard for 14 year old boys is a little easier at 18:22.

300 swim
8 x 25 @ 30 kick w/fins (dolphin on back)
2x50 @ 60 w / fins fly drill
4x75 @ 1:05 3 holding 1:07/100 pace, 1 easy
4x25 fly @ 40 w/small drag chute
50 easy

5x
100 Fly (goal under 1:05) average ~ 1:04.4
100 easy
First 3 rounds on 5:00 per cycle, then 6:00

50 easy

2100m

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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)

Nice speedwork. That will get you ready.

I REALLY wish the USA had got on board with the metric system. I'm not all that fast, but I feel like I'm a Ping-Pong ball in a 25y pool. I would have liked to see all the pools built after the late 1970's in the USA be either 25m or 50m. Canada and GBR got their act together and built all the pools metric.

A 25 yard pool is 22.82m. 25 yards is 75 feet (a foot is 12 inches, an inch is "three barleycorns"). What??!?! A "mile" is 1650 yards in a swim race, but 1760 yards in ground measurement. With metric, it all seems so well-packaged and even: a kilometer is 1000m: no finishing somewhere in the middle of a pool for an odd measurement.

When I find myself in a 25m pool, my freestyle stroke pattern is off. It's too long for one extra half-cycle, and too short for a full cycle.

was this LCM or SCM?
(not that it matters bc thats waaaay fast!!!)
Just curious.
That is an awesome speed set for sure.
GOOD LUCK in your meet

Masters swimmers should do more of that.
daved

My surgery consukt had to move to Friday.........

w/u
300
8 x 100 alternating between bound/unbound
m/s
6 x 150 build x 50

Finished off with more water running
2 x 300

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--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

SCM pool... we only have 3 LCM pools for a city of 1.25 million ( University and Repsol has 2). A new 10 lane one opens in less than a year. It's hard for me to be available for the times they are set up long course...

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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)

Being in Alberta there were very few yards pools built and all but one maybe 2 are gone. Ontario has a few old ones...

Those 100s were all from a push as well...

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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)

yesterday 6.7 mi easy run, 375 yd swim (350 swim + 25 kick)
today 4.5 mi easy run, 425 yd swim (400 swim + 25 kick), 5 mi easy run

---

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

4 x {600 @ 8:00
{4 x 100 @ 1:20
{:40 rest

7:45, 7:30, 7:28, 7:28
100s were avg 1:11

2 x {4 x 25 @ :30, kick fast, swim fast by 25's
{150 @ 2:05

3 x 100 @ 1:20 smooth
4 x 50 @ :45 Smooth

5000y

all free - every other stroke sucks. No kicking.


500 w/u
10x100 on 1:30
5x200 pull on 3:00
10x50 on :45
200 w/d
3200yd