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--is there a cheat sheet for decoding the workouts you lot post?

Just ask about specifics.
kds is kick, drill, swim
most people list intervals or sendoff times
you seem to know IM order
Was there something in particular?

Quote:

I'll search the forum for drills--I did press the buoy, belly to the wall, swim with a stick today--but do you have ones for strokes other than freestyle? thank you

Single arm fly
Single arm back
breaststroke w/ 2 kick cycles per pull
breaststroke pull w/ fly kick
There's a good backstroke drill where you do 4 or 6 kicks per stroke - so one armstroke, leave arm extended, 6 kicks, stroke with other arm, 6 kicks, etc. Then you can do it with 4 kicks. I think those are the # of kicks (I am not a backstroker)

I am sure the stroke specialists will have a bunch more for you. I was born and raised a distance freestylist :D

my workout today
7 mi run
4800 yd swim, easy aerobic (ran intervals and didn't feel like more intervals) FISH BURN!!!
8 x 125 kick the last length
5 x 100 on 1:40
4 x 200 on 3:10
3 x 300 on 4:30
2 x 400 on 5:30
1 x 500 on 6:30 (just made it)
300 back c/d

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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

300 Wu

4 x 150 @ 2:20
200 k
8 x 100 alt IM/bk @1:45 (these were pretty much straight)
8 x 50 k (last 47)
3 x 200 p/paddles @ 3:00

100 ez

3000 lcm

3 days in a row long course, shoulders feeling it. Headed to golden Co for the week. Assuming my flight leaves. I'm on my third beer waiting out the weather.

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Oh yeah!

I shortened the warm-up so we could swim right away. I added pulling at the end for extra yards.

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

1800 mixd warm up

2 x 800s on 11:00 went 10:33 / 10:23
Right into
1000 on 14:00 went 12:38
Right into 8 x 100 on 1:25 went 1:13 or :14 on all

100 warm down

5300m in 1:16:00

30 minutes on bike done 10 hard 5 easy.

I was short on time, was planning on doing 3 x 1000 and 10 x 100, but it was still a good workout for me...

AM- Recovery Swim
4x400 build w/200 drill
1800 scy

PM
1000 tempo
5x200 descend 2:25, 2:24, 2:21, 2:20 on the 3:00
100 easy pull
5x100 on the 1:30 all 1:08-1:09
100 cool
2700 scy

Just did 9x400 last night. Pretty psyched, as I went under 6:00 on all of them for the first time. This is coming from a non-swimmer, who was doing 400's around 6:40 not too long ago.

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Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023

Saturday, swim + bike brick

500 WU
8x50 sprint
3x400 pull
10x200 main set
500 free
8 x 50 sprint

breakfast

3.5 hrs flat Z2 bike

short & sweet,

500 wu
5x100 band @ 1:45 (1:30-1:35)
10 x 100 @ 2 (1:12 - 08)
200IM cd

2200scy, bit over 40 min

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some days you're the windshield some days the bug

Short and sweet, too

500s w/u
100k
5x[200s/100k] no stop (well, enough stop for a few breaths) no clock today, but these were at my desired 1650 pace effort which I'm swimming this Sunday.
400 s/k/cool

2500 sc yardages

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

300, 100 drill, 300 kwf
10x100 pull @1:35 (1:13ish)
4x{ 25, 50, 25, 75, 25, 100, 25, 75, 25, 50, 25 ir:15 } 25s "fast" fr, non-25s 1st pass fr, 2nd IM, 3rd w/ fins, 4th pull
100 ez
3800 scy

Short one...
Warm up
6x 0:15 vertical kick in deep with 0:15 RBI
25 kick
50 drill
2x50 free ez
100 kick
100 back
100 kick
100 breast
100 kick
100 IM

Main set 20x50 AFAP w/o losing form. Focusing on catch & feeling the water.

Warm down
100 free
100 breast
100 free
50 back
50 breast
150 free
50 breast

50min recovery ride z1-2

WU:
200
100 kick
100 pull

4x25drill/25brst
200 bilateral

main set
100 @1:31
200 @1:27
400 @1:34
800 @1:34
400 @1:27
200 @1:31
100 @1:24

CD
2x25brst/25bilateral

3100scy

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_____________________________________
What are you people, on dope?

—Mr. Hand

8.6 mi easy run watching the news
5000 yd swim

500 w/u
5 x 100 on 1:30
100 kick
400
5 x 100 on 1:25
100 kick
300
5 x 100 on 1:20 (~1:17s)
100 kick
200
5 x 100 on 1:20 (1:15s)
100 kick
100
5 x 100 on 1:20 (1:12, then 1:14s)
100 kick
500 c/d

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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

Awesome workout, TC!!
I'm (ahem) tapering for Sunday's race - 1650 and some others that I don't remember which I entered (need to look that up, I suppose)
I seeded myself at 20:00 for the 1650 - that's gonna be close!

500s w/u 6:25
5x100 various kicks
2x[50,100,150,200)@:45/50 - 200s ~2:25, 150s~1:45, 100s~1:09, 50s~34
200k
5x100br@2:00 1:25~1:18 - I'm doing this Sunday and seeded myself at 1:10 - probably a bit too quick (yes, I remember I signed up for this, as well)
300 s/k cool

3000 sc yardages

I got an MRI on my back because it's gotten worse - scoliosis, multiple disc degenerative disease, bone spurs and a malformed sixth lumbar just floating around down there. The other night I had to stand in a line for awhile and then walking back to my car I was literally dragging my left leg - numb and little motor control. Just a problem standing (walking and running) but not cycling or swimming. I'm getting an ultrasound tonight which I think will be accompanied with some cortisone injections. Think I'll need a few big slugs of whiskey before I go in.

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

Where are you racing?
Good luck tonight. Let us know how it goes.

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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

SPMS Swim meet at UCLA. My daughter goes there - she'll be my lap counter!

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

That's awesome! Make sure she gets splits!

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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

Hey look who's making a guest appearance!

Low swim mileage this week. Bike accident on Monday AM meant no swimming M or T, and the pool is closed F/S, so only 1 swim:

700wu
10x25b :05

500 :25
6:43
400 :20
5:20
2x300 :15
3:59, 3:57
2x200 :15
2:35, 2:33
4x100 :10
1:14, 1:15, 1:15, 1:14
4x50 :10
:36, :36, :36, :34
10x25 k

FAIIIIILLLLLL GAHHHH LEG CRAMP DROWNING HELLLLPPPPPPPPP

1x crawl out of the pool.

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@adamwfurlong

bike accident, are you ok?

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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

revived the Mattbk set,

500 wu
4x200 @ 3:00 (2:31-2:34)
100k fly^-1 @ 2:15 (all)
4x150 @ 2:15 (1:53-55)
100k
4x100 @ 1:30 (1:13 -15)
100k
4x50 @ :45 (33-40- cramp)
100k
200IM cd

3100 scy - today i was the bug

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some days you're the windshield some days the bug

yes, i am fine. about the best case scenario for a bike accident (my first!).

riding down towards Center City, approaching a red light with 4-5 cars stopped. randomly a lady in the back of a car opens her door into the bike lane, right as i'm about to go past. handle clips the door, i go over the handles. took the brunt of the landing on my hip bone, which, although very sore, didn't appear to ever bruise. some cuts on my hands and some soreness all over, but after checking everything over, got on my bike and rode away.

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@adamwfurlong

Glad you're okay.

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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

4-18-13__ 1 1/2 hour pool swim with MaryLotus and swim coach.
4-19-13--1936m OW in 47:07. Water temp 80.1F, 17mph wind, 1 1/2 ft waves with whitecaps, 20% clouds, 5ft viz. Going out 30min, 17min back in.
First OW swim without wetsuit.
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2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

AM- 5000 yds
WU: 4x500 build last two at Oly effort, 0:30 rest
MS: 2x(5x100 on 1:30 at 1:08-1:09, 200 pull between sets)
8x50 kickboard at :46 avg leaving on 1:00
500 paddles and buoy
200 pull
CD: 5x100 (25 balance, 25 scull, 25 balance, 25 free w/sighting)

Then Columbia Triathlon run course at ~ 6:40 pace base work

PM-
SWIM- 1500 free then 5x100 weak side breathing every four only
RUN- 2 mile warm up before lift at 6:40-6:45 pace
LIFT- core, 4x7 pull ups, dry land bands, free weights

Total Day:
7000 yds swimming
8.5 miles running
40:00 strength

That sounds a bit like my "big" accident. I was approaching a red light at an intersection, passing 5 cars or so as I move to the front up the bike lane. I notice the light will quickly turn green, so I start accelerating. The lead car decided, as the light turned green, to turn right. I was nearly caught up to him when I saw his signal go on - two flashes and he starts turning, right in front of me. I skidded and at the last moment, launched my body and bike sideways into the SUV's passenger door. My shoulder took his mirror off. Not much soreness and bike perfectly OK. He moved off, a ways and as I regained myself and started riding towards him, he took off. So I just continued my ride home. He certainly got the worst of it.

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