12 days to my A race (14 km marathon swimming race) - entering taper stage now. All my idols will do it as well.

It won't be cold this year. I hope that I can complete in 5 hours.

IM focus for main set today, fly is still improving - mostly in that I can now swim 25 without shooting my HR through the roof:

w/u: 200 free 100 back 200 free 100 back
m/s: 6 x 100 IM; 6 x 100 free with pull buoy
c/d: 3 x (100 back, 100 BS, 100 free)

Might try to swim a 50 fly sometime soon, it's starting to seem less daunting...

Test set for free this morning, went okay but I seem to be stuck on a bit of a plateau now, speed-wise.

w/u: 300 free, 100 back
tech: 6 x 75 as 25 scull, 25 drill, 25 swim b/l
m/s: 18 x 100, as 4 x 100 free (1:34-1:36), 100 back, 100 BS, 4 x 100 free (1:33-1:35), 100 back, 100 BS, 4 x 100 free (1:32-1:34), 100 back, 100 BS

WRT to 3 days a week-- I think I've probably capped out at what I can do on 2 days a week. I'm trying to figure out how to get a third day in consistently, will likely be jumping in the HOA 20-yard pool once the water is tolerable. Getting to the Y for a third time is pushing it, since it's roughly two hours total with the drive there and back to get in ~50 minutes in the pool (also they are nuking the pool with chlorine and it's turning my skin into scales as well as shortening the life of my suits).

Yesterday:
regular 700 warmup (300 + 8x50 drill)
3x500 as 150 ez, 50 hard, 150 ez, 50 hard, 100 ez on 45s rest (was ~5:48 on all) -- this is like a fartlek for swimming and is very very good to do regularly
5x200 pull, paddles + buoy, try to negative split while going fast (i.e. make sure you accelerate on the 3rd 50)
[2:03 (02-01); 2:04 (02-02); 2:04 (03-01); 2:04 (02-02); 2:05 (03-02)]
6x50 easy


3500 scy
+30 minutes on the bike doing 2 rounds of 10 30/30s at 130% FTP/ 50% FTP


Today:
regular warmup
5x100 ankle bands
5x [100 fast, 50easy on ~2:30 total]
[1:00.2, 59.0, 58.3, 58.3, 57.7]
extra 50 easy
2 rounds of 4x25 with parachute, 4x25 fast
5x50 cruise


2650 scy


will prob take this afternoon off

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Ya, I figure two good hard days lets you keep in place, even perhaps get faster if you did a sole focus on one thing. The 3rd day is the one to grow on as they say, and after that all gravy! Not sure what to do today as we got the 4 day holiday coming up this weekend, and I have some reservations at the cooler and lower pool. So thinking of saving up some speed work for then, so a bit of aerobic middle distance today:

3x(300/200/100 swims/200IM kick@4;00) swims@1;30 base(4;22/2;49/1;18) buoys@1;25 base(4;05/2;39/1;16)pull@1;20 base(3;43/2;25/1;08) kicks-(3;55/3;45/3;41)
500p steady@7;00(6;16)
4x100@2;00 IM order easy to moderate (fly-1;39/bk-1;32/brst-1;32/free-1;13)
4x50 buoy@;50(39's)
3500SCY in 57 minutes

Swam with the masters group which consisted of 4 twenty something women and 4 fifty + men/women. I tried to keep up with the youngsters.

1000 SKIPS (200FR/200K/200IM/200P/200FR)
3x(2x25 on 30, 50 on 50) Fly/BK/BR
8x150 (50 Fly/50BK/50BR) on 15 seconds rest
9x50K on 10 sec rest (3Fly, 3BK, 3BR)
100 easy
3000SCY

Definitely swim harder with other people and rest intervals shorter than I usually take, so a good session.

Opening 500 M, in 9:51! V happy. 1st under 10 min since March.

The rest was all 100 M repeats on 2:30.

Just happy to be back in the pool and slothing.

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

Endurance swim today:

m/s: 2000m continuous as 500 free, 100 back, 400 free, 100 back, 300 free, 100 back, 200 free, 100 back, 100 free, 100 back
then: 700m continuous rotating 75 BS, 25 fly

My endurance has increased way more than my speed, even though I've been doing mostly 50s, 75s and 100s. Go figure.

My endurance has increased way more than my speed, even though I've been doing mostly 50s, 75s and 100s. Go figure. //

Hate to tell you this, but if you do a 700 and it is 75 of one stroke and 25 of another, that is not 25's and 75's. A 2000 continuous but broken into smaller parts, well is still 2000. To get faster, you have to do those 25's/50's with at least as much rest as it takes to swim them, and more...

OK Mr. smarty fins.

100 metre repeats, I'm giving myself 30 seconds rest, each one takes 2 minutes.

To get fast, I need MORE rest??

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

To get fast, I need MORE rest??//

Short answer is yes. Long answer is you need enough rest to recover from a 90+% effort on the 100's, so that you can do similar times for quite a few, and then eventually just blow up all together. Doing 100's at 2 minutes on the 2;30 is not really a speed building set. Of course you can find a time you can do and replicate it on a large number of repeats at that interval, but they won't be 90+% efforts..

Sounds like a fun challenge.Thnx.

I'm pretty sure the chassis can't handle 100 M at 90%.

I'll try 50's at that intensity, which will likely be about 50 seconds, then give myself a full minute of recovery, see how that goes.

Nothing to lose.

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

I went 7 days without swimming for various reasons, some good and some not good. Anyway, 13.9 mi run this morning then a very enjoyable 650m 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

I had a go at the 50m speed session this morning and was able to hold the same speed for 10 reps, pushing off on 1:30 and swimming each rep in 41 or 42 seconds. I started my reps at the deep end so felt good about the social distancing concern. I did a pretty big warm up to make sure I could really get some quality in my 50s. I don't know how to flip turn, so the fastest I have ever swum 50 without a dive at the start is right around 40 seconds; I guess that means 41s qualifies as a 98% effort. It definitely felt like a different type of session and was lots of fun! I will add this one to my weekly rotation:

w/u: 500 as 400 free, 100 back
tech: 500 as (10 x 25 drill), 250 pull
pre-main: 500, alternating 25 free (hard), 25 BS (easy)
m/s: 25 back (to get to the deep end) then 500 as 10 x 50 free (hard as I could handle), pushing off on 90s, reps came in at 41 and 42 seconds. Last couple I had to push really hard to maintain the same time.
c/d: 25 back (to get back to the shallow end) then 500 BS

That is a great set of 50's sam, and the way you are supposed to swim them in able to become a faster swimmer. And rest assured, if your 50 gets faster, it trickles up to all the distances, especially if you are doing other aerobic sports to fill in your endurance.

I got in with the wife today, so did a big set of 150's on the 2;20(Her 100 interval)

12x150@2;20-4swim(2;12/2;09/2;04/1;59)4 zoomer(1;57/1;56/1;55/1;54)6pull(1;49/48/47/46/46/43)
4x100@2;20, odds buoy/evens IM-buly(1;19/1;15) IM's(1;21/1;19)
4x50@1;10 IM order(fly-38/bk-41/brst-43/free-34)
500 hard pull(6;10)
2x100 IM kick (1;55/53)
3100SCY

3500 SCY longest pool workout in 11 months

400P(4:02)/200K/300P(3:51)
10x100 on 1:30 (1:18-21), 4x50K on 1:15
Pull set on 1:30/100 base [2x200 (2:33/6), 2x150 (1:53/4), 2x100 (1;17s) 2x50 (37s)
4x50K on 1:15
8x25 on 40 IM order (17-21)
100 easy

This thread reminded me to doing some speed work with longer rest. 25s were a start but will do some more of that

What is a “zoomer” Monty?

He is probably referring to a type of fin - they're short fins.

5500 scm for me this AM, something like

5 x 100 on 1:45
1 x 200 on 3:30 (3:04)
5 x 100 on 1:45
2 x 200 on 3:30 (3:00, 2:58)
5 x 100 on 1:45
50 kick
3 x 200 on 3:30 (2:58, 3:00, 3:01)
50 kick
5 x 100 on 1:45
3 x 200 on 3:30 (3:05, 3:06, 3:04)
50 kick
5 x 100 on 1:45
50 kick
2 x 200 on 3:30 (3:04s)
500 c/d mix kick and 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

What is a “zoomer” Monty?//

Tiger got it, they are a super short fin that sinks, just a couple inches longer than your actual foot. It forces one to think more about your kick, otherwise your legs will sink, and it gives just the slightest bit more purchase feel against the water. When I first use them, it is a bit slower than swimming naked, but once I get a better feel for my kick with them, then I can go a second or so faster per 100 on longer sets. For a short burst you can fly, but there is a pretty big aerobic cost to that speed, so not sustainable.

3300 SCY

1000FR (13:53 (6:55/6:58)), 4x50k on 1:15
5x200IM on 3:30 (2:57-8), 4x50k on 1:15
3x200P on 3:00 (2:34-40)
8x25 IM on 40 (17-21) 100 drill/easy

Worked the first two sets and died on the pulling. The IMs were going to be descend, but just holding was hard enough.

Went to the lower pool and didn't have a clue what to do, so I pinched most of your workout here, hope you dont mind. Did extend it a bit, but didnt feel like 5 straight 200 IM's, so broke it up a bit. Thanks for the inspiration and feet to chase too..

1000swim- (13;47--7;02/6;45) @14;30 150 IM kick(2;56)
10x200, 3/4/7/9 all IM@3;30, others pull@3;00. pulls-(2;34/31/32/31/32/25) IM's(2;55/2;52/2;54/2;51)
3x100IM kick@2;00(1;53's)
5x50 buoy easy@1;00(39's)
300IM kick easy(5;56)
4000SCY in 67 minutes

Endurance swim this morning to ease my aching body after skiing with my teenage kids yesterday:

2900m continuous, alternating 400 free (build) 100 back (easy). Thought I could squeeze in 3000m in my one hour slot but lost a couple of minutes at the start and end so had about 56 minutes and couldn't quite get it done. Not sure why it should feel frustrating, but it did. I feel like I want to try the same set tomorrow and try to complete it.

Back at the high hot pool, but seems like only 84/85 today, so not completely horrible. Big focus on fly today, and in the near future to be able to actually race a 200, and go out easy in a 400 IM:

15x100 big descend- 5swim@1;40(1;28 to 1;18) 5 IM kick@2;00(1;55 to 1;46)5pull@1;30(1;15/13/11/10/08) 100 IM kick
6x(100fly first 3, dolphin last 3@2;30/50 fly hard@1;30(fly's-1;36/1;34/1;34, dolphins-2;08/2;06/2;02--fly 50's- 36/36/35/35/35/34)
200p@3;00(2;28)2x100p@1;30(1;10/1;08)
2900SCY in 57 minutes

time for some speed work.

through covid been at my buddies indoor private 25 yard pool.
swimming solo.
5k per swim 2x per week. occasionally getting in a 3rd swim.

Looking to start adding in my 3rd swim per week, renting a lane at the local pool for 45 min and hitting it hard w an incredible local swimmer who will destroy me, but it will be fun.
We can have a lane for 45 min so assuming we do a 1k warm up with some short sprints to get going, we intend to hit:
15x 100 on 1:30 (to start then more if we can fit them in) where we go 1 easy and then 2 fast.

This kid will prob go 53s or 54s on the fast. I am hoping to start around 1:00 or 101 and get below a min per 100 after a couple weeks of this workout happning.

Did some 25s all out this am on a minute. Shocking how 10-13K a week solo, while good, doesnt prep the body for that effort. So it will be good to get that in.

So, more updates to come.
love this thread.

best,
daved

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http://www.theundergroundcoach.com