4000 scm and a couple strength exercises

5 x 200 on 3:30 desc (3:02, 2:55, 2:44, 2:45, 2:45)
5 x 100 on 1:45 easy
50 kick, 100 fast, 50 kick (1:20)
500 swim
2 x (50 kick, 100 fast) 1:19s
450 swim
3 x (50 kick, 100 fast) 1:21, 20, 20
600 ish easy kick

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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

10 year olds are fast. 13 year olds even faster... I just looked up the girls LCM u 13 Aus age record in the 400 free - 4.14. Wow

What sort of strength do you do? I am trying to do some a few times a week and as I have never done any S&C all I know is push up, pull ups, lat pulls, chest press and seated row

Did a double today LCM - wanted to put some hurt on myself :)

AM with a group out door LCM
600 easy
4x150 50 drill, 100 swim
4x100 alternate breathing - left, right, bilat, choice
3x200 low medium
Main set all on 1
6x50 75-80% effort ('Cruise')
2x50 easy
4x50 cruise - 3
2x50 easy
2x50 max (cruise - 5 was the goal)
100 easy
2x50 whatever you've got left hard - 2x50 easy
3x50 whatever left, still hard - 2 x50 easy
2x50 best effort - 2x50 easy
200 easy

PM - solo LCM indoors
500 easy
10x100 on 145 (hold 12s and 13s)
100 easy
18x50 on 1 (hold 33 highs)
400 easy

My interest is keeping my hips and shoulders healthy, and building some bone density. I don't do all of these every day - I choose one or two each day
hips - clamshells, leg raises, glute bridges
shoulders - external rotation, serratus push ups, serratus punches, rows
spine - back extension (also good for glutes/hamstrings), good mornings

I really should do some actual lifting but that is something at least

---

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

1800 scm, 35 mi indoor bike

5 x 200 on 330 (259, 55, 47, 43, 43)
2 x 100 on 140 easy
3 x (50 kick, 100 fast) 1:20, 20, 17
50 kick
100 cd

---

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

After a long 30+ hours of travel I arrived in Bangkok Wednesday morning at 6am. Felt surprisingly good after I was finally able to check into my hotel at 12:30 and decided to hit the Witsutarom pool (LCM) at 3pm when it opened. Turns out they were closed until the 3rd of December. Next day I went to the Lumphini park outdoor pool (SCM) but I needed a medical certificate saying I was free of leptospirosis amongst other diseases before I could swim. Found a medical clinical that would give me said certificate ($5.10 and the doctor didn’t even see me, receptionist just gave it to me) but ran out of time in the day to go back.

Finally got to hit the Lumphini pool this morning after further shenanigans with membership requirements and got in a not quite up to par 3500 SCM which my watch recorded as SCY due to not changing the Garmin settings. Felt tired, still not adjusted to the time zone change and swimming in such humid outdoor air is not great. Averaged 1:17-18 pace per 100 with the fastest ones around 1:13-14. At least this pool has a cover on it to block the blazing Bangkok sun!

McIntosh VS Ledecky - rematch

Ledecky takes this one by the same 0.08 that Mac had in Toronto.



Mcintosh went 4:28.61 breaking the WJR in 400 IM tonight.

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http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I’m slow in the water. I get it. I’m working on it, but I’ve accepted the fact that 10 and 13 year olds will smoke me in the water.

Back into my funky mode, if I do 2 or 3 days in a row, get an overall tiredness that just envelopes me. So gonna go back to my every other day routine, and see if I can punch my way out of the corner here. Did this workout Wednesday and today, same one, just a bit faster today:

500s@8;00(7;12)500IM kick@10;30(9;47)5x100buoy@1;30(1;24/23's)5x100IM kick@2;10(2;00 to 1;54)5x100p@1;30(1;18 to 1;12+)
8x50@1;30 as 4 bk(43/44/43/41)2fly(43/36)2buoy(36/34)200IM kick easy
3100SCY in 60 minutes

I’ll bite. I’m interested in closing the gap so I could maybe match an 8 or 6 year old. I’ve read a couple of these threads and have been interested in joining but am just now pulling the trigger. That said, what actually is the challenge?

2000 scy today. Winged the workout, started with 2 200’s (3:19, 3:00) and switched to 100’s ranging between 1:29 and 1:35. I have trouble slowing the effort down enough to do long workouts unless I’m swimming with a group. I’d like to work on that going forward

Incredible. Thanks for posting

Exciting events in swimming at the moment - 400 free womens, 100 free men

There's no specific challenge. The thread was born in the early 2000s in conjunction with the 100/100 run challenge. I was injured at the time and couldn't run so I made a "brag about your daily swim" thread to make myself feel less sulky about not being able to tell people about my daily run. Although any and all were, and are, welcome, the posters were primarily those of us on ST with a swim background. It was fun to hear others' workouts so after awhile I just kept posting a monthly thread. It keeps me motivated, at least. It's also a good place to ask questions of faster swimmers.

when you say slowing down enough to do long workouts do you mean long workouts or long intervals?

---

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

Very cold 21.7 mi bike, warmed up with a 3k swim

1000 16:11
50 kick
5 x (100 desc, 50 kick) 1:27, 25, 23, 22
1000 1518
150 cd mix kick and swim

---

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

3600 SCY

1000 FR (14:20) then 200IM K
12x100 on 1:45 rotating IM strikes (1:21-1:38) 4x50K on 1:15
Pull set: 2x200 on 3:00 (2.36-8), 3X100 on 1:30 (1:17-9) 4x50 on 1:00 (36-7)

Had the local HS team in the lanes next to me, so they weren't 10 year olds - - but still blowing by me on their warm ups.

When I was in HS, in summer we had the Rome Olympics 200BR gold medalist swim with us. He was mid-30's in age and just trying to stay fit. He had to go in slow lane as we all were blowing by him. In swimming it's great to be young.

1800 today. Cut short because I had plans outside the pool.

300 warmup (?:?? - forgot to start watch)
5x 200 (1:39, 1:36, 1:36, 1:33, 1:33) with some minor stroke adjustments between sets
5x100 (1:30, 1:30, 1:32, 1:34, 1:33)

Can’t say I was ever a real swimmer unless you count a couple summer swim teams back around 5th grade.

I meant long workouts. I can do long intervals but I generally prefer not to. I just find them a little boring. However, I usually find myself pulling the intervals harder than I intend to and am usually feeling gassed before 2k. Going to aim for 2k-3k sessions in the future.

yesterday 31 mi bike
today 4400 scm swim and 1.1 mi run (10:17), arms stiff from bike

8 x 200 on 3:30 desc (the ones I remember are 3:08, 3:01, 2:55, 2:47, 2:45, 2:46, last two would have been mid 2:40s)
4 x (2 x 100, 50 kick) on 2, 1:55, 1:50, 2 (but on that one go fast-ish)
3 x (300 swim, 50 kick) desc 3:48, 3:41, 3:41
3 x (100 "fast", 50 kick) 1:27, 25, 22
200 easy
100 kick cd

---

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

Reaching back into late Nov, here are my last week+ of swims:

Mon 11/28:
2x[200 swim, 4x50 drill]
4x [400 pull, 100 kick, 200 swim]

3600scy

Wed 11/30:
2x[200 swim, 4x50 drill]
5x100 with ankle band
10x100 threshold effort

2300scy

Fri 12/2:
2x[200 swim, 4x50 drill]
5x200 ez/hard as 25-50-50-50-25
10x50, 4 strong, to 1 ez
4x200 pull, breathe 3/5 by 50


3200scy


Mon 12/5:
2x[200 swim, 4x50 drill]
2x800 cruise effort on 10:15
5x100 paddles and ankle band on 1:20
2x50 easy

3000scy

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Haven't posted on here in ages but am trying to get back into swimming shape.

2,500 scy

WU: 200 / 200K / 200P / 100 Back
MS: 7x alternating 200 Free / 200 Pull w/ ankle band. 30 seconds rest interval. Didn't track times too closely but it was 3:10ish or so. Was supposed to be 10x, but didn't feel great towards the end (blaming giving blood Saturday, idk if that had anything to do with it though)
CD: 400K

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All we have to decide is what to do with the time that is given to us. ~Gandalf

hi there!

---

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

Hi!

Did come back to ST partly to see if this thread was still going; glad to see that it is. Not racing triathlon at the moment but did rekindle some interest in swimming. Unsure what my goals are at the moment; may join a masters team though.

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All we have to decide is what to do with the time that is given to us. ~Gandalf

Haven’t swam since September due to a shoulder injury. Doc apt tomorrow and hoping for a “go and try it out to see how it feels”.

Oof. Injury is never fun. Good luck with that.

2k today. Feeling pretty tired in the water.

2x 200 (1:35, 1:31)
16 x 100 (between 1:28 and 1:39)

Thanks … it’s going to be slow and ugly. Lot of work to do this off-season on technique.

sorry to hear about the injury. What was it specifically?

---

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

Tues - 4750 scm swim

8 x 200 on 3:30 (3:09, 3:00, forgot, 2:53, 2:46, 2:46, 2:47, 2:46)
2 x 100 on 2 easy
50 kick
150 on 3
200 on 3:30
50 kick
100 faster (1:27)
50 kick
250 swim
50 kick
100 faster (1:27)
50 kick
300 swim
50 kick
350 swim
50 kick
400 swim
50 kick
450 swim
250 kick cd

---

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