I only did 2500m this morning but it included 3 sets of 8 x 25 all out on 60s. Kills me every time.

Those are so beneficial, especially if you usually do longer sets/straight swims.

Two good ones that were basically a double with Sunday evening swim, and then a 5 am swim this morning.

Sunday - from the go 1600 steady (19:10), 200 easy, 1600 neg split w//paddles (19:08), 200 easy for 4400

Monday at crack of dawn - main set of 12x75@:55, 400pull, 6x150@1:55, 400 pull, 3x300@3:45, 400 pull for 5400

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https://twitter.com/mungub

Tuesday: 15.5 mi bike, 1075 yd swim

500 w/u
3 x 100 odds fast 1:16, 1:14
25 kick, 25 swim
200 fast 2:33
25 kick c/d

plan had been to bike long, but my feet froze (31 degrees when I started and didn't warm up much)

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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

First time back in the pool yesterday after a 2-week layoff (eye infection similar to pink-eye, then travel for work week one, then work meetings last week). Met a STer at the workout yesterday too.

250 w/u
3x200 as (1) count strokes, (2) 3/5 breathing and (3) descend each 50 [600/850]
3x100 (I forget what) [300/1150]
6x50 pull [300/1450]
250 c/d [1700 SCY]

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

Had a couple of weeks pretty much out of the water sick and busy again, so did the obligatory first 1100 workout a couple days ago to make sure I can still swim. Today was the first real workout back;

5x100s@1;40(1;25/22)
3x100IM kick@2;20(2;01/1;56)
5x200p@3;00 (2;40/2;36)
100IM kick
4x50 fly/free@1;10(37/37/37/35)
100IM kick
4x50 brst/ free@1;10(40/39/39/38)
100IM kick
2500SCY

Hopefully after a couple more of these without incidence, I can do a good set of those fly/free's close to failure. And of course get back on 1;30base, 1;40 just does not feel right..)-;

V sluggish swim:

600 easy cruise
200swim/200kick
150/150
100/100
50/50
7x50 on :55, build to fast 1-7
4x150 pull as easy/hard by 25 on 2:30
4x75 perfect
8x25 all out on :30
2x100

Run off the swim was miserable:
Main set 5x1min hill flat-out/3min walk back down. Boot factor 4.375/5

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_____________________________________
What are you people, on dope?

—Mr. Hand

200 pull, 200 kick warmup

12x25 drill
(1 x one-goggle right, 3x one-goggle left, 2 x three & six, 2 x fists, 2x switch, 2 x minimal stroke count)

125's on 1:55, target 1:32.50
made 20 consecutive

100 backstroke EZ

3300 SCY


In the low teens, my touch time was creeping up close to my maximum target time. Felt tight, was aware that I wasn't getting good rotation to the left side ( side I was breathing on). I was trying different things to do to fix that, when I stumbled onto something. Rotating my hand just slightly outward (pink downward) as I speared gave me good rotation without losing balance. I dropped from the 1:32.lows back to the 1:31.mids and was able to hold that to the end of the set (20 reps).

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"They're made of latex, not nitroglycerin"

Wu:
200
2x50 kick
2x(2x50 single arm / swim)

Ms:
20x100 @1:35 (:20).

Cd: 200

2700scy.

This was a bit of a mess. Around #7 a third guy jumped into the lane so we had to circle. 1:35 didn't work to well with two guys swimming about 2:05. Even going out first I caught them before getting to 75. Tried going first, and last. Kept tickling the toes of the guy in front with 35 yds to go.

Don't have much experience with circle swimming. Usually can get a lane alone or split. Not complaining, still got a good workout; just not sure what other options I might have had to make it work better with the other guys. We were all cool about it. Chatted a bit between reps.

3000 SCM this morning

300 WU
4 x (
200 pull
2x50 fast - :32/:33)
200 kick
10x100 on 1:30 - mostly 1:14s but drifting to 1:15s at the end.
300 CD

Hey glad you are back here so I can share the insanity. The other day I got down to 6:28 for the 400m fly-free, but it was with paddles on. Seem to be stuck at 6:50ish without paddles. On Friday I will hit 1200K of swimming for the year and plan to make the 1200th K the 1000M fly-free TT. This week I finally got into some specific prep sets for that. In any case, why is my pull so much stronger with paddles on than without....I would think that without paddles I should pull less water, but my cadence should be a bit higher. I think I need to focus on my fingers actually pushing on the water a bit harder and not letting them be too lose. FYI, I THINK my fastest approach is fly breath every second stroke, free breath every stroke for 10-12m and then every second after that to be topped up for the fly leg. Not sure if I gain more with some hard dolphin kicks underwater (less oxygen), or just coasting and get up to the surface, and then do a few strokes of pulling with the arms (try to keep the velocity) before first breath.

Any inputs from all you guys is appreciated.

All of you jokers posting about running on the fish thread, get the running out of here on Dec 15th. We have the 100/100 starting so make sure you post your runs over there. This place should be an unpolluted zone for the dolphin tank marine animal crew. Any of you amphibians, go post about your land feats of strength on the 100/100....deal?....I am saying this as someone who will probably swim further this year than half of ST will run LOL (Dev...."aka broken cheetah trying to be dolphin tank mammal")

Dev

7.2 mi run w/ 4 x 10 minutes @ 8:13, 8:06, 8:06, 8:00 pace
1225 yd easy swim


I'm not joining the 100/100. I don't need to be any more OCD about running than I already am.

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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

Going to the pool when it's cold outside - bleh!

200 w/u
3x200 (600/800)
300 pull (300/1100)
4x75 (300/1400)
4x100 pull (400/1800)
4x50 hard/easy counting strokes) (200/2000)
50 back c/d (2050)

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

8.5 mi run w/ 2 x 2.5 mi @ 8:00, 7:53
1525 yd swim

500, 50 kick, 400, 50 kick, 3 x 100, 25 kick, 200 c/d

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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

Felt like dinosaur do do today, but went through the motions somewhat;

4x500 swim@7;30(7;18) IM kick@10;30(9;59)pull@7;30(6;56) IM kick(9;48)

2000SCY

If you don't join the 100/100 and post your runs there, I'll need to get you excommunicated out of your own fish thread....seriously nothing stopping you from joining the challenge but never looking at the results/table. I join every montly swim challenge and never look at the log/challenge feature. If you join the run challenge it can give others motivation even if you never check it!

OK since you are the only one who kind of participated in the insanity, TODAY IS THE DAY.....1000m ITT of 50/50 fly/free is happening. I did it back in Feb and it was the hardest endurance test of my life and I have been avoiding trying it again. Between some point in leg 7 and the fly part of leg 9 is the absolute worst pain I have dealt with in my life and I knew it would be like that. So here we go again, and during today's 1000m I will also hit 1200 km swim volume for the year. T minus 1 hour for the pain hammer to fall. Don't ask me why I am doing this to myself.

1.5 mi bike commute
5.5 mi run w/ 2 x 2 mi 8:27, 8:20
800 yd swim

flying back to Maine later!!!

---

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

2500 - main set of 15x100

Where is Erikmulk....I have to thank him for pointing out the Tom Dolan fly technique...it worked beautifully for me today 17:36 for the 1000m 50fly/50 free. Took 58 seconds off my time from the spring. More to come, but BREATHING EVERY STROKE on half of my free legs made a huge delta on fly legs. On the fly legs, I am faster breathing every second stroke, which means only around 10-12 breaths during the fly legs.....on the free legs, I got around 30-40 breaths in to catch up and recover.

Did pretty much the same workout as a couple days ago, gonna just keep hammering it until I feel better. Cut the interval on the set and even went a bit faster, so heading the right direction;

500s@7;30(7;19) 500IM kick@10;30(9;52)500p@7;00(6;33)500IM kick@10;30(9;41)
4x50p@1;00(32's)
100 kick
2300SCY

First off, in terms of it getting 'easier' maybe a better description would be 'It went from feeling like i want to die/drown vs the 800 lbs gorilla jumping on my back with a grand piano"....so just degrees of 'easier'.

The breathing every stroke it is like doing fly with half of your body in some ways. I actually close my eyes and try to basically keep my chin aligned with my sternum for the entire process with only a slight head swivel...basically my body is turning at the hips but head and shoulders almost static compared to each other....does that make sense? Maybe Monty can explain that better. I think I give away around 1 second in that 25m but I make it up and more on the next free 25m and the next 50 of fly since my oxygen is topped up. Make sense?

Hopefully car repair is not too expensive.

Saturday off; Sunday 7.5 mi easy run; today 3.1 mi run + 1075 yd swim

5 x 100 on 1:30
50 kick
5 x 100 odds fast on 1:30 (1:13s), easies on 2:00
25 kick 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