That sounds like a fun time, but like you said, it is a different trip from CA. That would be like going to Europe for us, Hawaii is a one hopper and 5 hours. If I was single it would be no issue..

Ya, when you drop off a group like that, you need to get right back on. And you are right, distance in the water is so deceiving, and having to now sight on your own is a bigger burden than most realize.. Nice job, glad you had a great trip.

50m long course - 4700m

400 easy warm up
6 x 50 on 1:00
4 x 50 on :55
2 x 50 on :50
4 x 50 on :45
4 x 150 on 2:15
3 x 150 on 2:10
2 x 150 on 2:05
150 all out
right into 100 easy
3 x 300 pull on 4:45 (pull buoy, paddles, ankle band)
6 x 50 pull on 1:00 (pull buoy, ankle band)
2 x 50 on 1:00 (ankle band only)
100 easy
8 x 25 on :45 no breath
300 cool down

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Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org

Sheesh Mike, I cannot do this part of your set, and your are an old man like me?? Swimming that in LCM is a very tough interval, not to mention how fast you have to be just to get under that 2;05 base. What's the secret ?? Hats off to you buddy, and for an ex runner to AOS to this in your late 50's is quite remarkable..I'm off to swim something unremarkable..)-;

4 x 150 on 2:15
3 x 150 on 2:10
2 x 150 on 2:05

Ok, so dam Mike had his set in my head, so even though today was an easy/medium one, I did enough of it to see what I could do later on when properly motivated:

Started my warm up set just as he did, only in SCY, not LCM, straight through, no breaks..

4x150@2;15 (2;07/05/03/02)
3x150@2;10(2;03/03/02)
2x150@2;05(1;59/57)
150IM kick(2;48)
4x150p@2;00(1;51/52/51/51)
4x100IM kick@2;00(1;50/49/47/45)
2500SCY

I did that last set of 4 pulls@2;00 to test if I could do his set pulling in the converted interval to yards, so 2;00/1;55/1;50. I think I can do it, but not today. Dam Mike, you have gotten fast in your old age...(-;

I know a lot of you can do this set, but how difficult would it be for you all, either the LCM or my SCY converted? Could you keep going down to what??

yesterday 6.73 mi run with some tempo, 9 mi bike
today 6.2 mi run very easy, 675 yd swim (straight, kick final 25)

---

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

Now that the 50/50 challenge is over, gonna focus on the US postal 3k swim race this month. These events are by far my worst in the pool, but it is fun, easy, and of course gets me better at my weakness. So this morning did this for a start:

5x100s@1;40(1;25 to 1;20)
5x100IM kick@2;10(1;57 to 1;51)
2000p steady descend by 500(6;29/6;24/6;19/6;15) 25;27 total
3000SCY

racing on Saturday:

400 IM
200 Fr
200 Br

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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)

2 x 150 on 2:05

to be fair, that last set of 150's was a 300 for me and still didn't make it. The other Mike did make it though.
But you are correct, I am swimming faster then I ever have and most of it goes to the group I am swimming with, they push and motivate, that and swimming a lot more yardage then ever before. We are doing shorter workouts right now, averaging about 4500m LC 3 times a week, and then 1 - 2k easy two other days, but soon we will be bumping back up to the 5500 - 6k workouts. I never know or question. I just show up and do whats on the workout sheet.

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Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org

4500m long course

500 easy warm up
2 x 150 on 2:45
2 x 100 on 1:45
4 x 50 sprint on :45

800 pull (paddles, pull buoy, ankle band) on 12:30
600 pull (paddles, pull buoy, ankle band) on 10:00
400 pull (paddles, pull buoy, ankle band) on 6:45
200 pull (paddles, pull buoy, ankle band) on 4:00
6 x 50 pull (pull buoy, ankle band) on :50
4 x 50 ankle band only on 1:00

4 x 50 (25 fly, 25 free) on 1:00
4 x 50 sprint on 1:15
8 x 25 no breath on :45
200 cool down

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Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org

off season maintenance


500 warm up free
10x100 free coming in <1:15 on the 1:30
buoy / paddle pyramid on the :45 / 50
50
100
150
200
150
100
50

100 cool down

2600 SCY

That is a lot of yardage Mike, I think I need to come do a drop in while you are still doing that paltry 4500m!! What pool are you at, in the north county? And what is the good workout to drop in on, you know, the one where lots of guys are moving lots of water in front of you!!!

I'm going to do that set in yards adjusted down, so 2;00/1;55/1;50, but pulling. In reality for me it would be even a faster interval as I suck at LCM compared to SCY, I love me my turns!!!

the new Alga Norte pool. They have it set up long course Tuesday, Thursday, Friday and Sunday mornings. We usually swim at 6am on the weekdays LC. I'm sure Mike L. wouldn't mind another old timer dropping in. They also have a strong group swimming lane 1 and 2 at Masters the same time.

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Mike Plumb, TriPower MultiSports
Professional Running, Cycling and Multisport Coaching, F.I.S.T. Certified
http://www.tripower.org

6.5 mi easy run 1:01:08
1075 yd swim

10 x 100 on 1:30
3 x 25 c/d (back, free, 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

First time swimming since Monday (sore back / neck). Felt really awkward in the water, as to be expected. Goal today was to swim fast!!

w/u: (10 s rest on all)
4x125 (75 free, 50 choice)
2x50 pull
2x100 kick

Prep set:
4x75 on 1:15
2x50 kick (fast!) on 1:00
4x100 pull on 1:30

Main set, all on 1 minute:
5 x 50 descending with drag socks
4 x 50 best pace
-------
And I had to leave here to get to a work meeting, but the set descended down and then added some short IM work at the end.

Fun things that happened:
First time swimming with drag socks - that was great!! Immediate feedback on how a stronger kick can help stabilize the rest of the body while trying to swim fast. And when the socks come off it just seems so effortless.
Hit a couple low 30s (32-33) on some of the 50's. One of my winter goals is to go <60s on 100 free sometime, so its encouraging that early on in the fall I can get down around that pace.

Lots more work to do! Especially when I see the workouts that Mike et al are posting :)

[]

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36 kona qualifiers 2006-'23 - 3 Kona Podiums - 4 OA IM AG wins - 5 IM AG wins - 18 70.3 AG wins
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
Garmin Glycogen Use App | Garmin Fat Use App

I got bored and did a 5k pool swim this morning- 5475 yards at 2:04/100yd pace... Straight set.

This is cool since I have only been swimming for 14 months and still don't flip turn.

For those of you who wear a Garmin 935, once you reach 5250 yards, your watch switches to miles and tenths of miles. I didn't know it did that, but glad it did. Then I knew when I reached my 3.10 miles.

3890m but was your cumulative time faster than Lucy Charles????

Local masters meet yesterday...


400 IM- 4:52.12
Really good until 300m, strong underwaters/pull outs, and then my whole body felt numb on free, 1:09.9, was a little low on O2. Should have a video tomorrow for that.

200 Free - 2:03.12
Pretty evenly paced.



200 Breast - 2:37.74
Lifetime PB... a bit of a shock swim. Strong on the pullouts/turns.

---

___________________________________________
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 remember doing a set of 30 or 40 x150 (9000 LCM session, 99 camp @ Mission Viejo) and the last 10 were on 1:45... basically a 17:30 1500 if you were touch & go. I was probably 1:41-42, I think hardest thing I ever did, even with all the Fly sets over the years).

---

___________________________________________
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)

Nice swims Bo, and like you my 200 breast is becoming my best event(scoring wise). I'm actually starting to like it too, that's why I do so much kicking in my workouts, easy transfer to the swimming of breast.

Did you do the 2/3/2 breathing pattern on that last 100 of the IM, or was it too late to catch up on air?

I got up early yesterday and did my 4250 swim, to commemorate all those in Kona harbor, and not feel like a total slug all day in front of the tv.

250 SK warmup
2000p(26;42)1000IM kick(19;25)1000p(12;59). straight through
4250 SCY

I was on about 54+ pace for a 2.4 mile pull, so not too bad. I could probably still swim with the lead 60+ group!!!

Straight up left side every 2 of the free leg, will have to look at the video and decide where I need to fix things. Probably more underwater work and some longer intervals at pace 75-150 vs the 25/50/75. I can probably splash those into existing sets and create a bit of a load/deficit and train to accommodate it.

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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)

---

___________________________________________
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)

Nice swim Bo, I would only offer these two things(besides what you already know, get fitter). On the breaststroke, make sure you are exhaling super quick, no breath hold at all and accelerate it more than you would normally. And onto that, perhaps take one more stroke per lap, so shorten something up so that you can get in an extra breath each lap.

And you really should get comfortable with that newish breathing pattern on the free. It would have really helped you, no doubt in my mind, even if to just lessen the pain.If guys breaking world and NCAA records are using it now, I think it is time for old dogs to learn new tricks... (-;

I just did some more pacework for my 3k today;

15x100-- 10s@1;40(1;25 to 1;21)5 buoy@1;30(1;20's)
5x100 odds IM kick@2;15, evens breast@2;00(breast- 1;29/1;27)(kicks-1;51 to 1;47)
500p with 400 steady and all out last 100(5;02 for 400/ 1;09 last 100-- 6;11)
100 kick
2600SCY

yesterday: 9 mi run 83 min, 1200 yd swim

500 swim
50 kick
100 swim
50 kick
150 swim
50 kick
200 swim
50 kick
50 swim 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

Good swimming from Real AB at that meet!

Yesterday was a distance day:
short warmup
3x300 @ 5min
1x100 @ 1:30
----min rest ---
2x300 @ 4:50
2x100 @ 1:30
----min rest----
3x300 @ 5min (I had to swim 2 of these as 200's)
1x100 @ 1:30
Short cooldown
Was around ~3800 total, 300s were swum around 4:15 which felt hard

Much shorter this morning, don't remember much of the warmup or prep set but it was a lot of fly kicking combined with short freestyle working on underwaters and holding streamline. Main set was three times through:
4x50 @ 50s
---30s rest---
200 @ 3:10
---30s rest---
Was happy to be at or under 2:40 for all the 200s, didn't feel too bad considering yesterday's work.

Saturday will be my first meet since I was about 11 or 12. No chance I can swim as fast 20 years later, but will be fun to try!