yeah Phelps used to say 1 day off you need two days to get back to where you were three days ago!!!! So I hear your pain. Went to pool today, but it was closed due to lack of lifeguards....so hoping to get back to pool tomorrow. No more coughing and weasing!!! Did a 33 min run at lunch on treadmill and 90 min trainer ride in evening.

Congrats on the sub 14 800m

Fri Apr 4- 1800 free as all 50s; 2 mi walk

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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

Four months post surgery and progress is on track. I had multiple rotator cuff tears and biceps tendon was shredded as well so things will take longer than if it was "just" a joint replacement. So far I have only been walking - tried some jogging recently but peroneal tendon stared flaring up so backing off on that (it sucks getting old - if it's not one thing it's another). I don't see myself even attempting anything in the pool for another couple of months - the strength and mobility without pain just isn't there yet. Finally to the point where I feel like I can support my upper body on the bike, though any meaningful steering is questionable, so I'm planning to set up my new Kickr Core (50th bday present!) this weekend!

I did a pleasant 3000m in 57:38 today. I sauntered the first half in 29:33, then I "swam" 28:05.

Fun times!!

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

I’m a total AOS Mark. Never had any formal team/group training or have entered any swim meets. During my first tri season 40 years ago I did the elementary backstroke to get through the swim leg. I eventually got serviceable at it and it has become my exercise of choice in the last decade as it keeps the aerobic base intact for everything else without the wear and tear. It also helps that I can do it indoors year round as we are still getting snow here in northern IL this week. Race experience and results have also put me firmly in the camp that feels volume swimming can positively impact tri performance. So…off I went to consecutive day 102 this morning!😊

Nice work. I did my first real swim in 3 weeks where I was not coughing up half a lung. Did random swimming in all strokes and threw in a few 200IMs, but realistically lost a ton in these three weeks. I should have been checking in my bike at Oceanside 70.3 around now, but cancelled that trip as doing a half IM tomorrow would have felt like death. I barely ran 5km in 30 minutes on treadmill after my 60 minute swim and that felt hard (but maybe it is because I did almost 300 ft climbing too as I had it on 3-4 percent for a large chunk of the run) . In any case, I will aim for Oceanside 2025 as it would be my first race in 60-64 if I don't blow myself apart before. I have St. George 70.3 in a month to panic train for and these days I find doing 50% of my hours in the pool really adds a lot of fitness versus wasting time running (injury) or riding (trainer is boring after 60 min)

Dev

Freezing cold pool swim. Whipping wind, rain. The kickboard box blew over. Just another day in California.


Trying to get my form back. It was ugly. But maybe progress was made.


Warm up: 200 swim, 100 kick, 100 pull, 100 swim
800 swim moderate effort;
10x50 kick 10s rest (fins optional);
600 swim moderate;
6x75 pull (no buoy, paddles optional) 10 s rest;
400 moderate swim.
100 cool down.
Total: 3350

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

Welcome back to the fold there Hillary, was wondering where you had been. You will be back at your old pool self in no time, like riding a bike!!!!

I got so pumped today watching Lionel crush dreams that I went to the pool and put on my race suit. It was a bit hot, but so what, time to rock!!

2x(2x200swim or pull@3;10/200back@3;50/200frog@4;10/200IM@4;00)swims(2;54/51)pulls(2;37/34)backs(3;02/2;57)frogs(3;38/3;35)IM's(2;55/2;53)
2x(100frog@2;00/3x100p@1;40/50swim hard@1;00/50buoyeasy@1;00)frogs(1;48/1;46)buoys(1;19 to 1;17's)buoys(41's) swims(34/32)
5x50@1;00 as 1frog(54)3buoy(43/42/41)back(40)
200 easy pull(2;40)50dolphin(63)
3500SCY in 65 minutes

1500m total this morning, which included a not very hard 1:26 100m. I'm starting to "feel it".

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Last couple of OW swims for the season the next few weeks. Terrible rain and lots of flash flooding here last week so oceans were a mess I figured. Floating poo and logs and sticks eywhere. Skipped on the race I wanted to on the weekend and did the hardest efforts I've done in awhile this morning

LCM warm ups - 200 back 200 FRIM 150 back 150 FRIM 100 back 100 frim 50 back 50 frim 100 200 300 IM 200 easy 4x50 as 25 sprint 25 easy 200 easy

main set as 6x400 right into a 200 (2 on 545, 2 on 530, 2 on 515, 200 whatever left). held 530s first two, 512s second two, then 502,500,229
200 easy
100 200 300 400 400 on 1:20 cycle plus 10 hold 1:20s steady and 1:18 for last one
300 easy

sorry there goes my productivity today boss

Did a swim stroke clinic today. Very useful tips. I really hope I can remember all that feedback. :-) Fortunately, I have the second half of the clinic in 2 weeks.

I have no clue the yardage, but there were many laps of head position, body rotation, hand entry. So many laps.

However, I caught the bubble and held it for an entire lap. If you know, you know.

---

Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

main set as 6x400 right into a 200 (2 on 545, 2 on 530, 2 on 515, 200 whatever left). held 530s first two, 512s second two, then 502,500,229 //


That's a real nice set right there, helps take the sting out of not racing. I also backed out of a two day meet this weekend, was going to miss too many days just before and dont have the fitness for a 5 day taper yet!!!

Got in today and pool is inching up again in heat, around 84 I would guess. Its tolerable, but not comfortable by any means. Had to cut some longer swims down a bit to stand up and cool off.


2x(2x200buoy@3;10/200frog@4;10/400IM@7;00 or 4x100IM order@2;00) buoys(2;56/54/52/48)frogs(3;48/3;43)IM's(6;12/ 5;48--1;28/1;30/1;33/1;17)
8x100p@1;30(1;20/19/17/17/16/15/15/12)50dolphin
3250SCY in 57 minutes

a 5 day taper sounds like a holiday...

been working in some explosive sprints and fast stuff to 15-20m the past week or so, just trying to wake up some fast twitch.

descending 400s a hard slog but good showing where fitness is and also good for pacing practice for OWS.

i think ive said this to you before on here but the really good OWS swimmers here (the crew who are 60 plus and still take all the podiums - they probably are much slower over a 50 to 400m than the youngers, but just have that solid aerobic pace they can hold for like 40 minutes. its probably 117-119 pace).

main set today 2 rounds of (4x50 fast 95% effort to 20 or so, 800 at 5-6/10 effort).
finish with 800 a bit quicker, then 600 1000 bit quicker

by 'really good' i do mean podium level at master OW worlds

One of these days I would like to pitch up to one of those OW worlds, maybe even pool swims too. The comp there is always a lot less than just racing in nationals here, a good guy or two, then a pretty steep drop off and not much depth. I mean I swam a national OW race here that was local last year(2.5 mile), and had to compete against the two fastest distance guys in the world,(both live in CA and dont go to worlds) so 3rd was my best outcome!!!

And the sprints, forget about it. Guy on my team just aged up to 65 and went 23.8 free in a nothing meet for SCY!! Probably translates to a sub 27LCM when he gets serious..Although I'm going to try and get my 50 fly down a bit so I can be on a relay with that guy, and maybe the one I swam with last year that went 30.7 for the 50 breast SCY...Might be able to do some damage in the old mens!!!

 sounds like California is to masters swimming like what iten Kenya is too running. Funny that, makes for good local racing

Does fly feel the most natural for you to sprint in? A friend of mine is a decent swimmer and cracks around 30 for a 50 fly and 50 free. Just can’t turn his arms enough in the free and the levers in the fly give him more speed

I'm about to do my 63rd swim session of the year. Today is day 100 of the year. 63% is bullshit. I want around 75%.

Some of that 63% couldn't be helped - ie injury/life etc. But much of it is me being idle and "tired" (ie feeling sorry for myself.)

By day 200 I expect a significantly higher mark.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Does fly feel the most natural for you to sprint in?//

I have never been a sprinter in anything, but fly does feel the best of all the worst. But as I age up it becomes clear to me, that my sprinting ability is closing in on the guys that dominated it for the past 50 years. So I have to take a fresh look at what I'm doing, and what races will best suit me in the future. Really hard to give up on my big events like 400IM and 200 fly, but man it gets really hard to hold the strokes together once you start getting close to 70..


On that note I decided today to start a program to see if I can get comfortable with distance fly again, and perhaps feel comfortable in that 400IM too:


2x(3x100buoy@1;40/2x100frog@2;00)buoys(1;26 to 1;19)frogs(1;54 to 1;48)
3x(3x100p@1;40/2x100fly or back@2;00/50frog@1;30/50fly or back@1;30). pulls(1;17/16/15/15/15/14/14/14/13)fly's(1;30/1;29/1;29/1;30)back(1;32/1;29)fly 50's(36/34+)back(39)
150pull(1;51)
2950SCY in 57 minutes


I think once and if I can get comfortable with distance fly, I will then take a tack to getting better at the 50 too. But that mostly will be trying to learn how to do under waters beyond the 2 kicks I do now, and of course have them be faster than just popping up and swimming. Not sure that is even possible for old guys like me, but I'm gonna try at least..

4x400IM in the warm pool.. limp with fatigue after the first one, cramping in the last one. HR didn't reach 140. Not sure what that was all about, unusually bad day.

on Saturday off to Australia for 2 weeks. Hoping to get in some ocean swims, current Perth water temp is 70deg and dropping, may not be strong enough..

Have fun in OZ, but isnt summer over and they getting close to winter now??

To continue with my leg fly and 400IM training, did some strokes again, longer rest and a little faster:

2x(3x100bouy@1;40/2x100frog@2;00)buoys(1;24 t0 1;18)frogs(1;52 to 1;47)
2x(3x100fly or back@2;30/3x100p@1;40/100frog@2;30)flys(1;29/1;26/1;26+)backs(1;29/1;27/1;24) pulls(1;16/14/13/12/12/08)frogs(1;48/4746)
3x(50stroke@1;00/100p easy@2;00)fly(37)back(40)brst(41)pulls(1;19/18/16)50 kick
2900SCY in 59 minutes

Really feels like I'm a long ways from doing easy comfortable fly, wonder if it is even possible anymore. HR really high going 1;26's....

MyMainSet:

4 x 150 on 2 min (prep for what was to come)
50ez
6 x 100 on 1:45 -- 103s and 104s but mostly 103s
50 easy
6 x 100 on 2 -- 102, 103, 102, 101, 103, 101
50 easy
12 x 50 on 1 -- all 30s and a few 29s sprinkled in (if I decided not to be lazy into the wall! Ha)
---
4250 all in

Did 5100 on tuesday but for the life of me, cannot remember the set. (training a lot now)

daved

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http://www.theundergroundcoach.com

Yikes.

I read most posts without commenting. Every now and then I wonder if a poster with an epic session to report feels that his/her post has been overlooked.

So every now and then I award a "yikes". 😂

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Haha! I love it.

This week has been epic in my training. For sure.

Did an off road gravel race on Sunday right into a week of more rides and lifting more and adding in some diff core/ab stuff… it’s just been a lot. Plus the 5100 on Tuesday that wasn’t necessarily SUPER hard (we did do some 150s that were tough) but that level of volume added in on top of it all… yeah. All week has been a YIKES for me!! Ha

I do appreciate your support tho!
So. Thank you!

Daved

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http://www.theundergroundcoach.com

Excellent.

Well, here's my DLS* for today:

WU: 8x100m on 2:30 (1:59.5.......1:39.5).
A 400m - hoping for 6:48.
CD: 400m (7:27).

I figured 6:48 would feel challenging at this early comeback phase. But shockingly, 50/49sec laps felt quite good, and I ended up doing a very pleasant feeling 6:37.5 - signs of life!! I hope to be sub 6:30 on my next 400m. (20 Apr.)









*Dorky Little Session

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.