I swam 6x last week and 8x the week before. Every session totals 1500m to 1600m, with swims of 12.5m to 100m. I feel like a new/stronger swimmer now, with better form than before. Recent 25m in 16.5sec and 50m in 36.0sec show continued progress from time off in January.

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

Sat - 7.8 mi run w/ most of it at 6.9 mph
Sun - 37.11 mi bike
today - 3300m swim, 15.5 mi bike

500 swim, 50 kick
450 swim, 50 kick
400 swim, 50 kick
350 swim, 50 kick
300 swim, 50 kick
250 swim, 50 kick
200 swim, 50 kick
150 swim, 50 kick
100 swim, 50 kick
50 swim, 50 kick
50 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

Taking Sunday off gave me just the amount of rest to step up my times today. Break down, build up, just need to get my pacemaker sorted out. Going off all the time now in the water, so races my HR 20 beats higher than normal, getting really gassed on the walls:

1000buoy@14;30(13;42--7;01/6;41)500IM kick@10;00(9;27)500p@7;00(6;14)
3x(200kick@4;00/100buoy@2;00/broken 200IM)kicks(frog-3;37/3;36-zoomer flutter-3;17)buoys(1;20/17/16)broken IM@100@2;00-fly/bk(1;22/brst/free-1;20--2;42)broken@50@1;10--(36+/41/42/33--2;32) broken@50@1;30(35/39+/40/32--2;27)150 easy pull(1;57)
3650SCY in 68 minutes

Saturday 4000 yards as 40 x 100 on 1:40 sendoff

Sunday 5000 yards
500 swim
500 pull
40 x 25 on 0:30
20 x 50 on 1:00
40 x 25 on 0:30
20 x 50 on 1:00

Today easy 3200 yard swim before work

today 11 mi run 1h48 and change early AM
700m swim late AM, that's what I had time for, just straight to get in

---

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

Another good day in the pool, hot as usual, but getting pretty used to that these days. Probably the extra rest I have been taking is helping, stand up. in the cold air to cool the engine:

18x100's as 3x(3buoy@1;40/100back@1;50/100frog@2;10/100IM@2;00)buoys(1;23/21/19/18/17/16pull-13/12/11)backs(1;26/25/24)frog(1;47/46/46)IM's(1;23/19/19)
2x(200frog@4;00/4x100p@1;40)frog(3;37/36)pulls(1;17/14/11/07--1;15/14/13/05+)
8x50as 3 buoy;50/1;00/1;10/fly@1;30) buoys(39/38/37/38/38/37)fly(36/36)200frog(3;39)2x50 dolphin@1;15(64/61)
3700SCY in 71 minutes

AM 2000 yard swim with benchmark sets

PM 3000 yards technique focus

Hey Sean, what was your benchmark set and times? For me at least, besides getting some sets that look interesting and fun, watching this thread and peoples progress is just as interesting.

Water a degree hotter than usual(86+), so started with this set that my old swim buddy always like to do, mixed up 200's with transitions!

15x200 as 5@3;30-50swim/50kick/50buoy/50swim-(3;08/3;01/2;56/2;53/2;50)2x(2x200p@3;00/200IM kick@4;30/broken 200IM@4;00)pulls(2;30/26/29/26)kicks(3;47/3;46)IM's-broken@100@2;10-fly/bk(1;21)brst/free(1;17) 2;38)broken@50@1;30(34/39/39+/31+/2;25)2 frog@4;00(3;35/3;27)
5x100p@1;30(1;14/13/13/13/10)100frog(1;49)100buoy(1;20)
3700SCY in 68;30 minutes

Think I will incorporate those mixed up 200's in warm ups more often, it really gets everything loosened up pretty quick. He told me yesterday he used to do 10 of them on the 2;45 interval, descending down to low 2;20's when he was training for long distance swims. That's a fast pull set for me now!!!

Yesterday’s benchmark set was the Critical Swim Speed test. A 400 TT and a 200 TT. My times were disappointing, felt a little flat while doing it. Planning on doing it again in 3 weeks and hopefully I will feel better that day.

Today
AM squad swim 5500 yards. After warmup, 2 rounds of 4 x 500 broken down as:
500 pull
5 x 100 on 1:40
10 x 50 on 1:00
20 x 25 on 0:30

PM 4000 yards as 20 x 200 moderate effort.

Wed - 46.34 mi bike in 3:16:59 which is good for me. Shoulder PT, one hip exercise
today - 1100m swim, 7.5 mi run (1:12 and change, progressive)

swim was
3 x 200 on 3:30 (3:11, 3:04, forgot but under 3)
3 x (50 kick, 100 swim) 1:25, 23, 24
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

Last swim of the week, pool wont be open until Tuesday next week, so on my first camping RV trip in 5 years!!! Brought a couple weights, my MTB, and running shoes, so shouldn't be a problem maintaining fitness. Had a good run the past 3 weeks, probably a good time to have a bunch of days off anyway. Hot as usual, still putting up a bit faster times:

4x500as, 2 buoy@7;30/7;00(7;01/6;37)Frog@9;30(8;59)pull@7;00(6;16)
10x100@2;00. odds frog/evens back-frog(1;47/46/45/44/39)back(1;33/30/29/29/27)
3x100p@1;40(1;17/14/12)
10x50,odds frog@1;10/evens fly or buoy@1;20--frogs(52 to 50)fly(38+/38+/buoys-34+/34/33)50 dolphin(61)
3850SCY in 70 minutes

Friday - 1000m easy 15:47. Then 8.3 min run in 1h20.Lifeguard was late, cut into my time to 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

After a one-swim week last week, and spending half the weekend helping the neighborhood clear and cut brush for a woodchipper, got into the pool 3x this week.

Tuesday:
2x[200 swim, 4x50 drill] warmup
ladder set:
100-200-300-400-500 with a 100 after each using a buoy as active rest.
Intervals at 1:30/2:30/3:30/4:30/5:30.
400 took too much to make the interval, didn't have enough on the 500, only managed 5:40.
Had intended to reverse the ladder with paddles on but cut it there after 2x50 easy.

3000 scy

+ 35 min strength training in afternoon

Wednesday:
2x[200 swim, 4x50 drill] warmup
3x600 smooth and strong but staying under threshold effort, ~45s rest. (7:06, 7:02, 6:59)
4x200 pull, same effort on 2:30 (2:08-09's)
2x50 easy

3500scy

Friday:
2x[200 swim, 4x50 drill] warmup
4x50 25 sprint/ 25 easy on 1:00, alternate free/fly sprints
40x50 (stolen directly from Cody Miller's video this week) broken down:
16x50 on :50, every 4th one fast
12x50 on 1:00, every 3rd on fast
8x50 on 1:15, alternate easy/fast
4x50 fast on 1:30
2x50 easy cool down

started out 28's on the fast 50s, got down to 26's for most of the sets of 8 and 4.

3100 scy

+30 min easy treadmill run

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Easy regenerative 2800 yard swim with lots of drills, kicking and backstroke

Nice mix
That 40x50 is aka the grant Hackett set but start on 45 and end on 1 for the 4x50 fast. Fun not having to flip turn when doing it long pool

3 weeks since test positive for covid and starting to want to light train now

Scm
200-150-100-50 easy mix
50-50-100-100-150-150-200-200 on 130 cycle
100 easy
4x25 faster
100 easy

I did an indoor tri in Salt Lake City this am. I'm visiting my brother. I had a sh*tty swim, couldn't get the technique right. It was swim as far as you can in 15 min (but you only get credit for full laps), bike 25 min, run 20 min.

1050 yds, 9.3 mi bike, 2.37 mi (in 20 min) then finished the lap so 2.5 mi for the day on the run.

probably won't be in the pool again until Wed.

LOVED running fast around the olympic oval track :-)

---

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 3 sessions this week, totaling 11K SCY. Today: 3600 SCY
1200 FR (17:02), 200IM K
10x100 on 1:40 (1:20-22), 4x50K on 1:15
Pull set on 1:30/100 base and alt easy/hard each length (200 (2:36, 2x150 (1:57), 3x100 (1:18s))
8x25 stroke on 40, IM order (17-22)

AM 5000 yards
Mainset 3 x 1000 with 1 min rest
First no toys
Second pull buoy
Third pull buoy and paddles

PM 2000 yards continuous moderate effort

No swimming the last 4 days, even felt a good sickness coming on the first couple days, so probably a good time for forced time off. Got in today, sluggish and heavy after 4 days of chasing kids around campground, but feels good to be back at it once again:

6x100, 5s@1;40(1;27 to 1;20)IM kick(1;59)
8x75@1;30, 6 back(1;04/06/03/04/03/01)2buoy(56/55)
3X(300P@4;30/100IM KICK@2;30/100IM @2;00pulls(3;52/51/54)kicks(1;58/56/54)IM's(1;25/23/22)
4x(100frog@2;00/2x50buoy@;55)frog(1;54/50/50/51)buoys(38 to 36)
3500SCY in 67 minutes

Tuesday 3000 yards
Wednesday 3800 yards
Both days easy endurance swimming. Will do more organized sets in the next couple of days.

Spent many hours stuck in rush hour traffic, going to two different docs getting my heart checked out. Made it to the pool, was actual snowflakes landing on the deck, felt like a poo poo today. So just did some stuff to try and get the after workout good feeling:

1000buoy@15;00(14;32--7;26/7;06)
5x100zoomer@1;30(1;22 to 1;19)
10x100@2;00, odds kick/evens back-frog(1;54/50/49-zoomer flutter-1;42/1;39)back(1;34/32/31/30/29)
6x(100p@1;40/50 stroke@1;20) pulls(1;16/15/15/16/14/15)breast(44/44/44/44--back43/43)100p(1;17)
3500SCY in 63 minutes

I was in Apple Valley, UT on Sun/Mon with no swim access; Tues I ran in Salt Lake then flew back to OK; yesterday I wanted to run long.

Sun - 3 mi hike
Mon - 9 mi easy run
Tu - 7 mi easy run
Wed - 12.1 mi easy run
Th - 1650m swim + 15.61 mi easy bike (25 degrees and windy)

500m wu
50 kick
5 x 200 on 3:30
50 kick
50 swim 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

Forgot to ask you Tiger what happened in your Tri swim last week? I figured you should be good for at least 1150 yards, even more on a great day?

Started snowing here so dashed out and was still some cold sun over the pool, so gonna just get in when the weather allows these next 10 days or so. We are supposed to get epic and record snow, even down to the 1500ft levels. Looks like the mountains will have more snow than anytime while I have lived here over 20 years, so some happy skiers and snowboarders for sure. Not gonna complain about the hot water either, nice to jump into 86 from 32!!!!

1000buoy@14;30(14;09--7;16/6;53)
5x(100frog@2;00/2x50Buoy/Fly@1;00)frog(1;52 to 1;47)buoys(39/38's)flys(39/38/38/38/38)
3x(3x100p@1;30/1;40/1;50/100back@2;00) pulls(1;17/15/14/16/15/15/15/14/12)back(1;30/28/28)
100frog(1;50)2x100p@1;30(1;16/15)2x50dolphin@1;15(67/64)
3700SCY in 66 minutes

That's what I was shooting for, but I had a really awful swim and swam 1050 yds with about 15 sec to spare. (you only get credit for full lengths so I didn't try to do another length). I was really frazzled that morning and didn't manage to get in and warmed up and ready to swim fast. It was a head thing that made my technique all off.

Embarassingly, that swim was the best one of everyone, M and F. It was a pretty small race - like 40 people total.

---

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

1400 scm, 5.9 mi run 55 min

500 wu, 50 kick
4 x 200 on 330 (305, 301, 259, 257)
25 kick 25 swim

Felt a little tiny bit more like myself (four days out of water sun thru tues)

---

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