Yesterday - last taper workout before Galveston

All scy, all freestyle

Warmup
300 swim - 4:57
200 kick - 5:12
200 paddles and pull bouy - 2:49

Mini Pyramid. Hard up, easy down, leave on 2:00/100
100 - 1:28
200 - 2:59
400 - 6:09
200 - 3:18
100 - 1:42

I thought you are doing the 1500 free too?

I tried to talk him into it but he didn't bite.

SCY:
300 swim/200k
2000 Pull (25:55 surprisingly easy to hold 1:18/100)
6x50k on 1:15 (62-64)
8x50 on 50 (35-37)
8x25 on 30 (17s)

3500

Looking to build base for longer OWS in summer.

AM: 2 mi walk, 1575 yd swim
PM: 1125 yd swim

AM swim
6 x 100 on 1:30
6 x [50 kick + 100 fast] avg 1:14
25 back
50 kick c/d

PM swim - all of this straight
500 swim
50 kick
100 swim
50 kick
150 swim
50 kick
150 swim
75 kick and backstroke c/d


6 swims in 5 days for April!

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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 7.6 mi run, 68:11
today 7.1 mi run like 65 min, 1125 yd swim (Straight/easy w kicking)

---

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

Nice little swim today

Warmup 300 swim 300 kick 300!pull w/ paddles 100 ez drill

Aerobic zone 2 main set
4x (5x100) as:

1) IM on 2:00 (held 1:30)
2) free on 1:40 hold 1:18-20
3) kick on 2:15 hold 1:50-55
4) pull w/paddles on 1:45 hold 1:20s

100 ez

3100 m

Plan was to do 2 more rounds of 5x100 (1 free and 1 back) but one of the clubs had the lanes and I got booted.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Wanted to quickly get a bunch of yards in this AM so I decided to give 10x400s a whirl after seeing it referenced as a bit of a benchmark 140.6 swim workout.

600 warm up
200 drill/swim by 25

10x400 @ 5:20
Odds pull+paddle
Evens swim
Averaged about 4:50 (pulls a little faster, swims a little slower)

200 warm down

Definitely feeling it a bit, but my main sets have been more in the 2000-2500yd range lately, so that's to be expected.

6.5 mi easy run 60:15, 1625 yd swim

500 w/u
50 kick
6 x 100 on 1:35
50 kick
2 x [100 fast + 50 kick]
100 breast
25 easy 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

Aerobic session today

400 skps
6x75 (scull, drill swim by 25)
4x25 d 1-4

Main set
4x{
300 steady on 4:30 holding around 4:05
4x25 1 ez 1fast
}

Warmdown
100 pull, 100 kick, 100 swim, 100 kick, 50 swim

3000m total

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Swimming Workout of the Day:

Favourite Swim Sets:

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

So I did a Pool Sprint this weekend and the water was heated to 84 degrees...my heart rate was lower on both the bike and run...holy moly.

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Washed up footy player turned Triathlete.

84 is pretty gross, ours is usually around 80 and that's bad enough at times.

2000 SCM yesterday at lunch.
Main set 20x75 on 1:15
1-6 fast (53/54)
7-15 t-pace (57s)
16-20 descend (57 down to 52)

Endurance set yesterday. 3900SCM

MS:
2x{
6x50 building to 200m pace @ 1:00
2x100 IM @ 2:00
300 pull breathing every 5
150 easy
1:00 rest and reset
}

Practicing bilateral breathing was a healthy exercise for me today. My first ocean swim triathlon is going to be this summer and I think it would be good to have the flexibility.
As always, getting beat by teenage girls on the IM sets. My back/breast combo is embarrassingly slow.

April swim thread already!

Yesterday 5k all scy
Main set was 35x 50
9 on 40 then 1x 50 on 1:00 recovery
Then 8 and 1, 7 and 1, 6 and 1 etc
—-
Then today
Main set: 4 rounds
1x200 on 2:30- 219,217,214,215
1x400 on 5:20- 432, 430, 433, 422
2x100 on 1:30 recovery
——
2 days and 10200 yards

I need a nap.

Also. Anyone in the north Miami area got any suggestions for masters workouts??

Daved

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http://www.theundergroundcoach.com

Did my longest set ever yesterday and it went pretty well. (25m pool)

10x400 on 30"r
5x200 on 20"r
10x100 on 10"r
6000m total.

nice!

7.7 mi run w/ 1 mi @ 9:05, 5k@ 8:57, 1.25 mi @ 8:49, 1.25 mi @ 8:57
1075 yd swim straight w/ some kicking

---

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

Thanks :) Got some big (for me) swim stuff ahead this season, so I'm doing more volume than I ever have (sitting at 170,000m for the year) and trying my best to "look the part" ;)

300S/300K

Main set on 1:30/100 interval
1x250 (3:15)
2x200(2:38s)
3x150 (1:58s)
4x100 (1:17-19)
6x50 (37-38)

6x50K on 1:15
6x100P on 1:30(1:14-15)
8x25 on 30 (36-37)
100 cool down

3600 SCY

Tonight’s practice.
Warmup
600 skps
4x50 scull/drill
4x25 kick

Main set
8x25 (2 fast, 2 smooth, twice through)
100 smooth
8x50 @ 60 d 1-4. (40, 38, 36, 33, 41, 39, 36, 33)
100 smoove
8x100 @1:45 best average (1:16, 16, 15, 14, 16, 17, 16, 14). #’s 5-7 started feeling pretty rough

200 warmdown

2700m total

The idea behind the main set was to start off going very different speeds between the fast and ez and then as the set progressed to bring those swings in speed down so at the end it was all steady pace at about an 80% level (ie 80% of a stand-alone flat out 100.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Nice work, very impressed with that speed... The 3x low 50s are enviable.

Yesterday's swim
500 sw
400 pull
300 k
200 drill
100sw

Main set ish
2x50 fly on 1:00
2x50 free on 40
2:50 back on 1:00
2x 50 free on 40
2x 50 Br on 1;00
2x 50 free on :40
2x50 free on 1:00 BR 5,7,9 stroke
2x 50 free on :40

300 pull
100 kick
200 pull
100 kick

3x 100 on 1:30 (1:05, 1:06, 1:08)

300 wd
Have a great day everyone!!

Last night was backstroke short sprints and kick drills. Legs got a good workout since I also ran ~4kms to the pool, and biked on the trainer in the AM.

WU: 200swim/100kick/100IM

Prep: lots of kick drills, dolphin/back/free

MS:
3x{free/back/choice(i tried fly and then switched back to free)
6x25 all out on 1:00, lots of rest so we could go all out
3x100 on 2:00 recovery set
1:00 rest and reset
}

Total:3050 SCM.

Took the morning off this AM.

yesterday 6.8 mi run (3.5 mi @ 8:49), 12 mi bike
today 5.6 mi run 50:10, 2325 yd swim

2 x 300 on 5:00 w/u (4:23, 4:12)
10 x [50 kick + 100 fast] 1:16, eight 1:14, 1:16
225 mix kick and swim 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

As we’re into Spring and heading towards Summer, the ocean is getting… COLDER!! We’ve had some big winds lately that have sucked the heat right out. We have warmer weather but yesterday’s and today’s water temps are 52° in the cove and 54° 400 yards out. Perhaps, for the first time, at least in my history with the group, there were more wetsuits than skins (me included).

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

Technical set this AM. Focus was on body position and high elbows. Mostly free.
The goal of the progression was a 1000/800/600/400/200, all broken up, as can be seen in the main set.

Warm up: 300 Loose

MS:
2x500 with paddles, gripping at the top, working forearms.
16x50 working on pushoff and glide (no kick during the glide)
2x {3x100 - focus on body position}
8x50 streamline kick free/back/free/dolphin

CD: 200 easy

Total: 3300SCM