October 23rd (25m pool)

400 warm up
4x100 fly-fs-kick-fs on 1'50" (1'35")
500-400-300 fs aerobic endurance on 25" rest (7'15"-5'45"-4'18")
100 back easy
12x50 paddles on 50" (40")
100 back easy

Thanks for the tips - talked it over with the Master's coach this morning and we'll work on the rhythm over the next couple weeks. Hoping to see lots of form improvement in the butterfly and breaststroke over the next 6 weeks and will post videos from that upcoming meet for comparison.

Yesterday was about 3500 pretty easy. Don't remember the details of the set, but the bulk of it was lots of 200s mixed in with some 4x50s.

This morning was a lot of change of pace. Again the set details are escaping me, but it was lots of slow->fast, and trying to generate that acceleration got tiring after a while. Something like:
2x{
4x100 (rolling 25 fast)
4x25 underwater kick
2x50 build each 25
2x50 non-free
100 build each 25
}

We ended with 9x100 deliberately slow, not really allowed to swim faster than 1:40 pace. Was instructional to notice all the form mistakes in my freestyle stroke (especially when breathing) that show up when swimming easy.

My goal for November is to have better mental focus in the pool, since I spent todays workout with Gord Lightfoot singing this in my head:


Does anyone know where the love of God goes
When the pool turns the minutes to hours?

Today lunch swim SCM
300 wu
200 kick
5x100 free on 1:30
100 kick
5x100 IM on 1:40
100 kick
5x100 pull on 1:20
100 kick
200 wd
2500 total


1 hr bike on trainer 18 miles
5x7mins at 90% ftp w/3min recover

Did not know what to do today, so did a little of everything in this one workout;

200/150/100/50s@1;40 base(2;53/2;08/1;22/40) 200IM kick(3;55)
3x(100/100@1;40-100IM kick@2;40-50fly fast@1;00-50buoy recover@1;00) swims-1;17/18's--kicks-1;59 to 1;55--fly-35/35/34-buoys-41/40/39
100IM kick(1;50)
500p@6;45(6;14)
200 breast broken 50's@1;00(44/43/42/42)
300buoy@3k pace(4;15)
100IM kick(1;58)
3400SCY

run/bike days the past two days

today
7 mi run w/ 1.9 mi @ 8:57, some walking plus a tenth easy, 4.5 mi @ 8:49/mi
775 yd swim (750 swim + 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

Focus on 3k pace stuff, my head is just not in this long swim race yet;

6x500- 2s@7;30(7;02/6;59)2p@6;40(6;22/6;14)5x100IM kick@2;00(1;53 to 1;49)1 buoy(6;59)
3000SCY. in 46 minutes

Did a run/swim brick today, so kept the swim paced;

20x100- 5s@1;40(1;24's)10s@1;30(1;22 to 1;19)5IM kick@2;00(1;51 to 1;48)
500p(6;40)
2500SCY with ROKA sim shorts

Stupid swim of the year today... dense fog! There were points where I had no references. I got separated from the others and couldn’t see crap. Good thing I’ve been swimming that area for years now and familiarity had me going in the right general direction. I found the buoy as the fog started clearing and then made it to shore. We all agreed... STUPID!

---

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

Monty is aware of this, but this was my birthday set target

6500m as 13x500m (400IM + 100 free and on the last one 400IM plus 100 IM). Departure time per 500m = 10 minutes...goal was 15 seconds rest

Goal was to do 5300m of IM on my 53rd birthday. Keep in mind until last November I had not done a single 400IM YET in practice.

I knew this would be challenging for the following reasons

1. I had never done more than two 400IM's in a single workout in my life before Thursday....on thursday I did 7, so I felt I could take it to 13. To be fair last weekend I did around 10x200IM plus a couple of 400IM's so I knew it was in the realm of possiblity
2. My breast stroke sucks and I have difficulty controlling my left leg without leg spasms or cramps

In any case held the plan for the longest time. Initially I had over 30 seconds rest and then the rest got smaller and smaller as my pace lost around 1-2 seconds per repeat. Eventually I was down to 10 seconds rest when I got up to 10, so I just decided to take a full 30 seconds rest. On the last 3 I made them 500IM and the last one I actually started with a 200 fly, then 100 back, 100 breast, 100 free then a 100IM....cool down after that so ended up at 6700m with a 5500m IM.

Nice job, you earned two beers tonight!!

I was going to do a long MTB today, but an old friend showed up and I got him in the water. HE has no sense of pace and is out of shape, so I told him to just stay with me on this set of 300's.

7x300 buoy@4;30(4;16;/4;11/4;08/4;04/4;02/4;00/3;55)50 kick
2150SCY

This was a nice set for me on pace for the 3k swim, faster than I though it would be on my usual off day of swimming..

What's all this crazy talk of "usual day off swimming" on the fish thread? That's like talking about taking days off running on the 100/100 thread!!!!

Main set
I call it "Left/ Right" 12x150

all 150's it's a straight through set
Left Right
1 on 2:50 + 3 on 2:20
2 on 2:40 + 2 on 2:10
3 on 2:30 + 1 on 2:00

https://www.instagram.com/...igshid=1wnrs4fpmuzrd

---

___________________________________________
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)

Awesome!!! Congrats!

today 5.4 mi run w/ 5 steady @ 8:57 pace
725 yd swim

7 x 100 (4 @ 1:35, 2 @ 1:30, 1 @ 1:25)
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

5 days off for a fun trip to AZ. Masters this morning was a lot of backstroke and freestyle drill work. I was late, so about 2500 scy for me. Favorite drill was one-armed backstroke, with crossed feet. If right arm is pulling then right foot crossed over left, and vice versa. Took a lot of focus on rotation and pull just to not sink!

It wasn't 5500 IM though, so can't complain...

Hey...I'm back.

Finished my second season in Tri two weekends ago. It was a bit of a cluster-f'ed way to end the season. My planned race got canceled 4 days out---which was a huge let down. I wallowed for 24 hours feeling sorry for myself and angry with the world. Then I scrambled around and found a local Sprint a week later. Never done a sprint before...Ended up finishing second AG.

I took all last week completely off. I ate candy, drank beer, stayed up late, watched TV..and was generally just a sloth. Whew! ....got that out of my system. This week begins my off season swim focus. My general plan is to swim 5x per week, with just barely enough running (4x) and biking (1x) so that I don't forget how to do those.

I did not accomplish my swim goal for the season, but I'm blaming that on the four month layoff from an abdominal injury in my last race at the end of 2017. Since, I manage to finish this year healthy....I'm refocused on making my swim goal for 2019. I'm also planning on doing my first Ocean Tri (Kemah Olympic in Galveston) next year.

I'm thinking main sets of something like:

Mon(AM): USRPT 50s
Tue(PM): USRPT 50s
Wed(AM): 8-12x200 with drills
Thu(PM): USRPT 100s
Sat(AM): 4-6x400, 1x per week

I'm planning on keeping this schedule up through the new year. In January, I may drop one of the 50s sets as the run begins to ramp back up before a St. Pat's Sprint.

Yesterday:
400 WU straight
22x50 USRPT @46s: failed at #12, 18, 22
2x100 CD
------------
1700 scy

Incidentally, that is exactly the same pace I held back in June; the last time I did a USRPT.50 set. So, I'm hoping to be able to build from there.

I'm not really sure the first two failures were really failures. The pool was pretty crowded, and my lane partners were swimming pretty "wide"---circle swimming fast 50s with side/breast swimmers is a challenge :-). I was against the lane rope and still knocking hands or brushing their feet when we would pass. I didn't feel fatigued on the failed reps, but the pace dropped so I called it a "fail".

I remember in the days that you were able to do double runs in a day with a minimum of 30 minutes or 1h in between... this should be the case for swimming! Take your day off monty ;)

Lunch swim

25M Pool

100 - 50 FS/50 BK
200 BK - 50 drills/50 swim
300 IM - 50 drills/25 swim

Main set
4 x | 6 x 50 on '50 - 1 to 3 increasing speed - 200 Fins Catch-up easy

300 Pull easy
4 x 25 fast on '30
200 easy

3300m

Take your day off monty ;) //

Well it wasn't going to be a complete day off, just a bike instead of swim, so I took the bike off. But today is my first ride this evening with a local group of guys that do a 2 hour MTB ride every week, so really looking forward to finding some new trails and riding buddies. SO with that in mind, I did this very easy swim this morning to begin this longest day in a very long time of training.


5x100s@1;40(1;25 TO 1;22)
5X100IM Kick@2;00(1;54 to 1;52)
1000 low HR pull(12;56) 106HR
2000SCY

Monday night fly workout

500 warmup
2 x 75 d/s/d fly

4 x 50 fly @ 1:05
4 x 50 fly kick @ 1:05
3 x 50 fly @ 1:00
200 easy pull
2 x 50 fly @ :55
2 x 50 easy
50 fly hard
2 x 50 easy
75 fly
2 x 50 easy
6 x 25 fly @ :40 some with fins.

Moar 50s....

WU: 325 straight / 25 EZ
MS: 30x50 usrpt @46: failed at #20, and #24
CD: 100EZ

1850 scy

Final dark morning swim of October. It's so dark at 6:00 AM, we see biolumenscence with every stroke. It's really hard to see our target, Seal Rock, 1000 or so yards away, but we know the general direction. It stays dark through the swim finish now. On the return trip, I came too close to the reef and almost got swept over it -- part of it get exposed as waves roll over it. I was almost sucked in and over, but the waves are small now so I got past it without incident. Only two more dark mornings, then time changes and all will be normal. Water is now 64-65, so I think I'll ditch the wetsuit. That's warm enough for me.

---

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

welcome back. Bummer about the race cancellation, but congrats on the 2nd OV.

---

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

ooh, cool!

yesterday 7 mi run w/ 5k @ 8:41 pace, 9.3 mi bike
today 3.1 mi run 27:41, swam 375 yds

Oct total a whopping 11,475 yds in 12 swims.

---

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