3000 yds of fast bliss
Something like:

2 x 500 on 730 (657, 642)
400 easy
100 kick
300 fast 355
200 easy
100 kick
300 fast 356
200 easy
100 kick
200 fast 236
50 back then 50 free both easy cd

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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

Not much rust after that layoff, huh?

I am writing this right here on August 1st:

In August 2021, I shall break 6:10 for 400m.

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

The ocean temp dropped 9 degrees in a week. I’ve been going in just skin, but I reached my limit when this morning it was 59-60°. My plan was 3000 some yards but I turned early and hauled my butt back to the beach. Got less than 2000 in, but i saved myself from a debilitating afterdrop – uncontrolled shivering, lack of balance, slurred speech and ears ringing. Been there and don’t like it.
Wetsuit will be worn tomorrow and will try to get a longer swim in.

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

Not much rust indeed.

Yes, you shall!

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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

3300 yds and lifting
I could swim forever

2 x 500 on 730 (7:17, not sure but just under 7?)
50 kick
5 x (200 fast, 50 easy kick) 2:40, 238, 240, 242, 244 had turn trouble on the third and fourth, the fifth I just had tired shoulders
8 x 100 on 1:35 focus on technique
100 kick
100 cd

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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 Steve, I did the 2 mile pier to pier swim yesterday and was shocked to feel the water in the South Bay. Not as cold as you describe there in the OC, but it had to be around 63/64 or so. Of course I love feeling that temp, would have loved your sub 60!!

Last week after swimming nationals I went to a lake and just paddled and did a few OW swims to get ready for this race. Hit it feeling good, but aspirated some salt water in the around the pier scrum, and it set off my asthma. I had to let 4 different groups go to just be able to breath, and finally had some air the last 10 minutes. It was super discouraging as my arms felt super strong, just could not get any air. Thought I would see an hour on the clock at the finish, but to my utter surprise I was still sub 50. Just tells me that my fitness was really great for this swim and I was still on a good taper. Ended up 2nd in the age group and closer to a lot of guys that beat me a couple years ago the last time this swim was held, so happy with that at least. It was my 6th decade of doing this race every single one since the 70's, so keeping the streak alive and well.

Did a shake out set today since I was quite sore after non stop swimming for 50 minutes, went like this:

12x200@3;10-3 swim(2;48/43/40)4 buoy(2;39/39/38/36)5 pull(2;29/28/27/26/28)
8x50@1;00-odds buoy steady/evens swim harder- buoys(39/38's) swims(36/35's)
400 easy IM kick
3200SCY

Flying out tomorrow to South Padre Island in Texas for the lifeguard nationals. Doing 8 events in 3 days, so will be quite busy doing some really fun ocean stuff. Got an email predicting 5 to 6ft surf too, so that will make the races interesting..

84 x 25scy on :20 rest
2100y
Was fun

I think I did about 4500 yds this morning

5 x 500 on 7:30 desc 7:17, 6:57, 6:50, 6:43, easy
8 x (50 kick + 100 fast) 1:15-1:17
goofed off :-)

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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

I'd like to know what the typical warm up is prior to doing sets.

Looked like a great swim day. When I did it 2 years ago, I didn’t like the setup – a diagonal swim to the buoy before rounding the pier. I heard multiple age group waves instead of mass start. I don’t know if I could have won, but we’d certainly challenge each other. Congrats on your silver! And, good luck in Texas.
I swam, again, Balboa to Newport Pier with some NB lifeguards. They’ve been doing it all summer every Saturday. They said it was the worst conditions they had, yet – opposing current, lots of chop, 62° or so, and halfway through, the fog rolled in. I thought I was getting lost but finally sighted the pier just 100 feet away and made it in. In spite of all that, it was a fast swim for me.

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

The first two 500s were a warmup for me. I usually do 2 x 500, or 5 x 100 and then a couple 100s fast. Sometimes I'll do 3-5 x 200.

In general for me I do 500-1000 of easy swimming, then I ease into fast stuff by descending stuff. A better idea might be 300-400 easy, a couple fast 50s, or something

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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

About the same for me right now, but I'm going to drop my warm up to about 500 with a couple quicker 50's. I need to shorten the warm up to get more training sets in before my shoulders start rebelling (an age thing).

400-600 is a pretty short warm up. My go to set is 8 x 100s on 1:30 and around 4 or 5 in to it I am going at a pretty good pace. My other is 300 swim/kick/drill so 900 total thats what I do when i feel lazy. I usually follow up my initial warm up with a second set which is sometimes kicking, drill, swimming combination and its another 6-800. Then I am ready for my main set. If you are short on time do the 500 and then start doing the hard stuff just build into it a little bit.

If your shoulder hurts do a set at the end with fins? Thats what I would do to keep the yardage up and the wear and tear down.

80 x 25scy on :20 rest
2000y

I’d lose count by 15 or 20.

Did 2800 this am. First pool workout in a week. I did do a short lake swim Sunday wasn’t much over 1000yds but it helped.

4 100IMs @ 1:50 1:24 -1:20
1 200Im Did a 2:42 which was pretty solid
4 150s pulling @2:25 100fr/50br

I signed up for a sprint tri at the end of Sept. so trying to mix in run/bike stuff now. Current plan per week: 3x swim 4x run 3x bike two zwift one actual ride on the weekend. No pressure just for fun.

45 min open water swim for me today! lake :-)

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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

Lol, Garmin does the counting, I just push the buttons.

56 x 25scy on :20 rest
1400y
Held the tempo steady, hit 15spl a few times. Never more than 17spl.
Making progress.

4000 yds, felt really good

550 on 9:00 kick the last 50
20 x 100 first 10 on 1:30, second ten on 1:25
50 kick + 50 easy + 50 kick + 100 easy
4 x [2 x 100 on 1:20 + 50 easy kick + 50 easy swim] 1:15/1:18, 1:16/1:18, 1:16/1:18, 1:16/1:18

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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

Month 3 of non-pool swimming started for me a few days ago. I guess, October will come soonly enough.

After noticing a slow down in my 2 K steady swim yesterday, today I finally began cranking on the intensity. Chose 3 buoys here in OK Lake and that was the course.

Set 1 was 1 minute at IM pace, turn around and do Olympic pace (X 5).

Set 2 was 1st buoy all out, 2nd buoy recovery, 3rd buoy all out, 4th buoy recovery (X5).

40 minutes of quality stuff with lots of rest. Hope to build some high end endurance over the next few weeks with this.

Sub 83 min. IMC swim ~ here we come!

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http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

Resting a bit this week heading into Odyssey Casco Bay as it will be the longest event I've done in a long time (17mi run, ~4.5mi swim)

Tuesday:
300 warmup
8x50 drill
800 aerobic easy effort (9:24)
4x200 pull, moderate effort (2:11-13 range)
4x50 cruise getting correct water feel back

2500scy

Thursday:
300 warmup
8x50 drill
500 cruise (5:46)
3x200 pull hard (1:57-1:58)
4x50 cruise
3x100, 3rd 25 as Tarzan

2300 scy

Tomorrow:
probably just some moderate 100's, then on a plane to Maine.

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Had 8 lane pool to myself in 68F and light rain.
3300 SCY

300S/200K/300P
8x100 IM on 1:45 (1:30-2)/4x50K
8x100 on 1:30 (1:17-19)/4x50K
8x50 on 60 (37-8)
100 easy

I’m from maine :) have a good race and enjoy your time here!

3200 yds and lifting

500 on 730
5 x 100 on 130
5 x (50 kick + 100 fast) 114, 114, 114, 113, 113
5 x (50 kick + 200 fast) 231, 232, 234, 234, 234 oooh that hamstring lactate burn
200 cd

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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 intervals worked?? The caffeine pill worked??

IMC training course (Peach to SS Sic) right close to 1 k each way.

Laps went 1: 19:13 2: 18:40 3: 18:56 4: 18:35 = 1:15:27

A heeluvasurprise!

Maybe that goal of sub 1:25 come race day is outdated.

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http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast