How do we sign up for the program in bold? I had something like that for a 6000m swim in Bad Hoburg near Frankfurt last June. That was my best swim of the year.....50m lane with 0-1 other swimmers in a heated outdoor pool!

OK, so I totally blew my pacing on the 400m doing 50/50 fly and free. Today I did 500m and I would describe the effort was at Olympic tri race pace. Moderately hard, but attempt at any redlining. Well, I did it in 8:41 for 500m. Yesterday was 400m at slower pace. I clearly blew the pacing yesterday and my form probably totally fell apart. Today I kept "diving" into the water on each fly entry....yesterday, I was "belly flopping' at the end so I was basically totally stalling pushing a ton of water in front of me, rather than entering in "torpedo mode".

WTF....is there an upcoming English Channel swim?

We're not WORTHY!

9.5 mi run as 3 x 3 mi desc 24:19, 23:50, 22:55 then .5 mi c.d.
1500 yd swim


500 w/u
50 kick
5 x 100 on 1:30
50 kick
2 x [100 fast + 100 easy + 50 kick] 1:12s

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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 have a workout for you

3 x (3 mile run + 1500m swim).

Sub 23 minutes for all 6 legs is your target. Will you get that done by end of March? Then you will be the Swim-Run hero and world champion of your event of 1 athlete....I promise, none of us will enter the event!

But maybe a good challenge for me would be 1K swim + 3K jog + 1K swim + 3k jog + 1K swim + 3k jog and try to keep my splits the same on all legs given that my running is so bad right now! Ideally I should be able to run 4x as far in the same time, but 3x would be something to shoot for. The problem is that it is ~400m just to get in and out of the pool to outdoors! What I need is a treadmill on the pool deck!

Dev, my 2017 is similar to your 2016. Injuries leading to a higher percentage of swimming. As I look at training trends of years past, it appears that the years that I have swam the most are the years that my bike and run fitness are my best. Ironically my swim splits are similar regardless whether I swim high or low volume, but increased swimming helps the other two sports more for me. I hope to resume racing in 2018, so for now I'll push myself in the water. It's a good thing that I enjoy swimming!

No Channel crossing for me. Down here in Mobile, AL a small group of us swam the ~12 miles across Mobile Bay last fall. We didn't race it, just got out there and swam across to say that we did. The more that I do big yardage swims in training, the more I want to get another Mobile Bay swim, but race it this time and see how fast that it can be crossed. I know at least one of my buddies will be up for it, possibly a few others too. Just gotta get a boat and maybe some kayaks for support.

3500 SCM this morning

MS:
15x100 on 1:20 - 1:12-1:14s
100 ez
2 x (4 x 50 IM order) on :60

That sounds like a cool event! I'd like to try something like that one day.

2500 SCY this morning. Likely the only thing I do today as I have to take my truck in for a bumper replacement, who knows how long that will take

w/u
200 back/free x 25
4 x 100
-odd 1-arm, alt x 25
-even fist/free x 25
m/s
2 x (3x50K + 3x100 free/backx25 + 2x75 w/paddles)
500 moderate, shoulder got a bit sore with the paddles
w/d
4 x 50 ascending

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The secret of a long life is you try not to shorten it.
-Nobody

How does this 24 event work? Do you just keep going and going and going, or do people take short breaks (like 1 hour to eat and recharge). If you swam 2500m per hour in say 50 minutes with a 10 min break and swim for say 18 hours out of a possible 24, then you end up at 45,000m.

During today's swim the main set was 2x400m with 100m kick recovery in between the 400's. The 400's were (50m fly-50m free) x 4. I was a few seconds over 7 minutes for the first and just under 7 min for the second, but for the second one I "cheated" and use my speedo finger paddles:



I use these with only the middle finger strap. I love these paddles as you can use them with all strokes and they just fill in the gaps between the fingers forcing some good resistance on the fingers.

We could have an ST swim-run 24 hour challenge....maybe doing it with a partner where only one athlete can be active at any time in any sport. How cool would that be? That event is made for Tigerchik!

I'd have to think about what the best strategy would be for that.

Monday
8 mi run: 3 mi desc (8:00, 7:53, 7:47) + 3 x 1 mi @ 7:41, 7:35, 7:30
2100 yd swim: 20 x 100 on 1:30 + 100 kick 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

Friday - nothing but drive to Solvang
Saturday - Solvang Century - not even prepped for it, but totally enjoyed it. Felt great at finish, but didn't really push that hard. 96 miles & nearly 5000 feet of climbing in 5:45. Then we drove home
Sunday - slept in, did nothing
Monday - Pool Swim - 3000 sc yardages
10x100@1:30 1:18~1:09
8x100 kwf all strokes
200 ez
10x50@1:00 br pull
5x50@:50 alt ez/hrd
5x50 br/bk cool

Update:
Swam 2000 more at lunch in the sloshbucket
3x500 ~ 6:30ish
4x100 alt br/fr 1:21/1:09
100 bk/cool

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

As part of Sunday's mega 4 hrs training day (run, weights, swim), my hardest part was 1x400m + 1x600m with 50m kick "'recovery" in between. The 400m and the 600m were 50m fly-50m free. I think I am "dialing" in my pacing not just in terms of aerobic workload, but how I would distribute effort between arms and legs/core during the fly legs. I am finding that if I de emphasize my arms a bit on the first 25m of the 50m fly and over use the legs, then I can save the arms and bit and during the free, I can rest the legs a bit more to get ready for the fly. I was pretty well holding 1:45 for each of the 100m inside the 400m and 600m continuous legs and kind of emptied the tank for the final 200m. I am getting a better sense of how to survive my 1000m 50/50 fly-free TT. I'll save it till end of month and try more 500m + 500m sets of this. I am having fun trying to achieve world champion status in my single person event. I welcome more idiots to join this world championship event, since I have not had any success pulling in Lochte, Phelps, LeClos, Simone Manuel or Katie Ledecky.

Yesterday my swim was 5K. The main set was 400m with on alternating 400's large paddles, 50m kick, repeat 8 times, then 1x400m 50/50 fly-free and then a cooldown. I used these paddles with only the middle finger strap no wrist strap



I really liked these paddle. I can't explain why but I think it really forced me to anchor my catch first before pulling with my lats and shooting the other recovery arm past the catch arm. My lats are cooked today. I probably should not use them today and go back to finger paddles.

Did you try to the 50/50 400TT or am I still the world champion of this event, since Ledecky has so far declined to take this up. Maybe I can get speedo to sponsor Lochte to enter this event

I'm still trying to wrap my mind around the horribleness.

1050 SCM this morning. It was supposed to be 3000 but I had a major wardrobe malfunction while doing a flip turn...

Luckily you had the lane to yourself during the 5:30 am swim. Did this happen during the horrible 400m 50/50 ITT?

Not only did I not have the lane to myself, the deck was swarming with kids getting ready for 6am swim practice!

8 mi run 68:56, 500 yd swim ... have an early meeting

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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

3500 this AM as a pyramid from 100 to 500 then 500 to 100 at about :45 base, then 5x100 kwf
debating on lunch swim or gym - not running to let my knee thing heal, but bike and elliptical seem ok.

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

Looks like you are getting ready for Dev's 400 TT fly/free challenge. ;)

2100 SCM yesterday - 7 x 300

3000 SCM this morning 5 x (100 IM, 4x25 fast, 100 T pace, 50 breast fast, 50 ez)

2 swims yesterday:
AM
3000 scy in 58 minutes

500s 6:38
4x100 kick all strokes
6x100 kwf all strokes
400 IM w/fins
6x100@1:45 alt pull/s
4x100@1:45 alt IM/s 1:23/1:11
100 s/k cool

PM
Met some of the POD at Shaw's Cove for a 2200 yard swim in wind chopped, swirly, swelly 60 degree ocean. Rough swimming and white toes on exiting. Such fun!

Today - AM
3000 scy in 56 minutes

inverted pyramid on :45 base 200/150/100/50/50/100/150/200
5x200 kwf all strokes
10x50@1:00 alt scull/br pull & free
5x100 as [25k/50s/25k] various strokes

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