3600 free-ish, 700 ish yd kick
Just wanted to zone out on east intervals

6 x 100 on 1:40 fist drill
20 x 100 on 1:35
25 kick
6 x (100 desc, 50 kick) 1:19, 18, 18, 17, 17, 16
75 kick
4 x (100 easy, 50 kick)
At least 100 kick, maybe 200?

Yesterday I ran 1.5 mi easy (16:09), first run in three weeks. I think everything felt ok. Keeping the appt with the PT today though

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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

monty thx!

we stepped it up today

3x
2x100 on 2min -- max effort
100 ez
2x50 on 1min -- max effort
200 ez

103s 102s 101s on the 100s
and all 28s and 29s on the 50s

super hard. and fun

i lack any real consistency in the pool to be back down to pushing 56s on the 100s. but im not far off!!!

daved

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http://www.theundergroundcoach.com

Short morning swim. My body hates morning workouts, but at least it got done. Trying to get up to an hour a couple times per week in the am to make it a habit before it gets dark and cold and there is no motivation to get out of bed.

I like AM workouts because (a) I won't have any clash with work (b) I know that time of the day is free (c) I wont think about training all throughout the day and (d) other reasons but you get the point

Work outs last two days - LCM 7k each

Mains as medley and stroke madness

12x 200 IM 50 free on 130 base - hard on last 2 (245 and 237)

600 IM 500 back 400 free steady 600 IM 500 back on 130 base as make the first 1.5k as smooth as possible. Second half - aim neg split within the strokes and neg split the second backstroke (245 for last 200m)

Rest of the swimming just easy / light

1200 free
1200 with snorkel as 600 paddles + buoy, 600 south buoy
1200 free

3600 LCM

Not much imagination, I just wanted to get in and out.

I’m still on a beta blocker after my coronary stents from March, so my speed seems a bit limited.

- highest probability of having a lane to myself
- don't have to time food/drink all day
- your C is a big one for me, don't have to worry about getting it in
- puts me in a good mood, and prevents being antsy about "when will I get my workout in"

that said, there's the obvious disadvantage of having to get out of a warm bed, grrr

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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

Today’s swim was a mental struggle. Cooldown felt good (the fist drill part) and that was about it.
One clock (the nearer clock) died after my 1:16 and just stayed on “0”. The clocks are digital. I figured I had finally beat the clock but it kicked in again ten min later. Anyway, the 100 splits after the 1:16 I feel like are probably off by a sec as had to turn head more to see other clock

10 x 100 on 1:40 fist drill
9 x 100 on 1:35 swim
25 kick
4 x (200 swim, 50 kick) easy desc 2:50, 47, 45, 43
7 x (100 swim, 50 kick) 1:19, 18, 18, 16, 18, 18, 17
6 x 100 on 1:40 fist
25 kick
100 swim

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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

Quick 1000 yd set.

2x100 on 2:00
2x75 on 1:30
2x50 on 1:00
2x25 on :45

Repeat in reverse order w no rest between.

I think you're supposed to build speed on the way down to the 25s and then hold that speed back up through to the last 100s.

quick 2200 pretty easy today, still working through some health issues. Starting to think maybe long covid, or something similar:

2x(5x100buoy or pull@1;40/1;30/3x100frog@2;00)buoys(1;27/26's)pulls(1;17 to 1;15)frogs(1;54/52/50/49/48/47)
10x50@1;00-as 2x(3buoy/frog/swim)buoys(39 to 36's)frog(54/530swims(34/33) 2x50 dolphin(69/62)
2200SCY in 40 minutes

Oohhh - I like this. I have low motivation to hurt, but I'm tired of being slow....

YES TO THIS

easy aerobic stuff today, took 2 days off due to sore legs from last race

2x[200 swim, 4x50 drill]
3x[400 pull, 100 kick fly on back, 200 swim]
3x50 cruise

about to attempt a short run outside where it is currently 107F.

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hurting seems like no fun but you do it and it feels good

---

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

sorry you're ill, monty

---

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

Wow your clocks were being odd. They finally put a second analoge clock down shallow end at my local - there was only 1 clock for about a year or more. So do you just have 2 digital clocks usually?

Swam with group today after doing my own thing for awhile

LCM as
4 x 100 on 130 4 x 100 on 140 4 x 100 on 150 - get faster each block (17s, 13s, 9s)
100 hard effort - i chose backstroke (14)
rest of set just trying to hold same times as above but with more lactate as 3 - 3 - 3 (7-8 on last one)

yes - two digital clocks, same side of pool, one at each end

---

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. Are they synced?

Been a minute since I dropped in one of my swims here, but today was:

1k warm up (3x300 mixed with 100 kick).

Main was 1x100, 100IM, 2x100, 200IM, 3x100, 300IM, 4x100, 400IM, 100EZ, then 4x50 (B4, Kick on back, Build, EZ), 200 EZ

My catch was/is a bit of mess so my 100s were nothing special at all, and the IMs just plain hurt.

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"Only those who risk going too far can possibly find out how far one can go." T.S. Elliot | Cycle2Tri.com
Sponsors: SciCon | | Every Man Jack

yes :-)

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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

the single pace clock at our outdoor pool broke last week, no replacement yet, so I have to look at my wristwatch like an animal..
indoor pool has synchronized digital clocks, but who wants to swim indoors ?

33x50 on 1min, first one 31s, the rest 38s
battling a bit.

next lane was a college swimmer, her backpack said 'Mines Swimming'
Now I know that means School of Mines here in CO, despite the name it is also a good STEM college.
But it did make me think a bit, so how do you swim a mine ?

monty, ugh, I hope you are wrong about the long covid suspicion..
my son started med school on Mon, on Sat night found out he had covid for the 2nd time despite all precautions. No break for med people, mandatory attendance and covid no excuse. That surprised me a bit..

Tried another run yesterday, 1.5 mi, Achilles tweaked at the 1.4 mi mark, was tender immediately after but not later in the day. Despite this being progress overall, after being fine on Monday I spent yesterday feeling miserable and depressed. I miss running soooooo much.

3100 yds free ish and 300 kick

6 x 100 on 1:40 fist drill
6 x 100 on 1:40 swim
25 kick
5 x (300 swim, 50 kick) desc 4;18, 15, 11, 7, 6
100 swim
25 kick
2 x 100 on 1:40 fist drill
50 kick

---

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

Got in 3600 SCY
1200 in 17:35
6x200P on 3:00 (2:35-2:38)
4x100K on 2:30
8x100 stroke on 1:45 (1:25-1:42)

Pool water has dropped about 3-4 degrees from mid-80s and it’s made a huge difference in comfort.

3500 yesterday.. more tri specific stuff

back in '98-'99 I devised a few sets for the sydney games team this was one of them. The goal is to work on some speed up front where you are pushing and building some lactic acid but not an 'un-flushable' amount so that you can hold pace after.

Our set was: these are scy format
3 x 50 on :40
right into
1 x 300 STRONG

Our goal was 30s and 31s on the 50s (which we were def 31s prob 32 on a couple) but generally hitting that. So HARD but not all out 27s or 28s.
Then the 300s were mid 3:20s... I kinda blew up on the first one bc my focus has been riding and I did a crazy hard 100mile the day before and am currently still wrecked from it. So I was 3:33 on the first one but then got down to 3:24 range on the next two.

Easy 200 between (floating easy free/back)

Its a great set for ITU type swimming where you need to get out w the first pack speed for 2min or so, but then be able to hold on for the next 4-5 to lock into that front group.

DaveD

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http://www.theundergroundcoach.com

Just drills:

50s as drill/swim: sculling (catch and 'middle'), 1-arm, fists, catch-up

lots of long, slow, 50's with a focus on form

I mentioned last month I am trying to get to 500K for the year for the first time in a while.

I've got to average 10,800 per week for the last 5 months to hit the goal. That is a very doable week, the problem is when I am out of town for work/vacation. So any week I am in Houston I am targeting 12K.

Swam 2700 Tuesday, 3000 yesterday

I did 6 x 300's alternate cruise / hard. Went 3:50 on the last one (SCM).