I'm assuming you're referring to the Speedo Postal Swim, right? If so, here's the link for anyone unfamiliar:

http://www.usms.org/longdist/ldnats12/

I've never done it before so I'm looking forward to it, I think. A one-hour TT sounds brutal, but it's also a great way to find out your threshold pace. My goal will be to swim 4250 yards or more.

For the January resolution swim, I need to do more than 80,800 yards because that was my highest last year... or ever, actually. I'm aiming for my first 100,000 yard month though. I'm off to a good start with 8000 yards yesterday and 3000 today. We're only two days in and I'm a little more than 10% of the way to my goal.

I'm not sure which is worse, exceeding my best month or doing the penalty in February!
(OK, the worst would be getting close to exceeding and having to do the penalty anyway)
500 swim
5x100 various kicks
5x100@1:30 1:07 - :13
100kick
5x1001:30 1:10 - :14
100kick
10x50@1:00 fist down/sprint back :34 - :37
5x100 alt s/k@2:00 s-1:10/:07/:07
100 cool

3300sc yardages

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

I'm assuming you're referring to the Speedo Postal Swim, right? If so, here's the link for anyone unfamiliar:

http://www.usms.org/longdist/ldnats12/ //

Ya that is the one. I really do not want to do it, but I'm preparing myself for the email from the coach on whos team i swim with. They always go something like" We really need your help, everyone is doing it and we could win!!" or something like that. Actually for the tri folks it is a great test of the ironman distance. When done you will be able to extrapolate your time out to the 2.4 mile by adding/subtracting for things like turns, wetsuits, fresh or salt water, ect.. I think 1;25 pace is right about 1 hour or so, so lots of folks should be close. Sounds like that is your goal too??

Did the postal last year at 4150 scy. I figure I'll do it again to prove a point about
how much I've improved since last year. Somehow it seemed more fun when I didn't
have any expectation of how I'd do.

First swim today after taking over a week off. Wasn't too bad at the beginning, but was
feeling it by the end. My first few "easy" main set 100s were faster than my "fast" 100s
at the end.

WU: 300 fr, 200 pull, 500 swf, 400 kwf
Main: 10x50 @ 1:00, practice not breathing off walls
4x100 @1:35, 1x100 fast @1:40
3x100 @1:35, 2x100 fast @1:40
2x100 @1:35, 3x100 fast @1:40
1x100 @1:35, 4x100 fast @1:40
CD: 300 kwf

4200 scy

to not swim at all this month

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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

4000LCM


Warmup Set (400m)
100 swim @ 0:15 rest, 4 x 50 kick @ 0:15 rest
100 drill

Main Set #1 (1200m)
2 x [2 x 100 @ 2:00, 200 @ 3:40, 2 x 100 @ 2:00]

Main Set #2 (1800m)
2 x [200 @ 3:50, 50 @ 1:05, 300 @ 5:40, 50 @ 1:05, 200 @ 3:50]
200 non-free

Warmdown Set (600m)
2 x 250 (50 easy, 150 moderate, 50 easy) @ 4:25
100 drill

Oh yeah, well I'm going for negative yards.

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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

Nice! :)

Is this accomplished via swimming back wards or sitting on the couch?

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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

Is that like driving in reverse to roll back the odometer?

1/2/2012:

100 w/u
20x100 alternating 1:30/1:20
100 c/d

2200scy

(just came back from six days between 9000' and 12,000' skiing and not swimming. Fell on some ice and messed up a shoulder last week :-(

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"Go yell at an M&M"

Did 4800 metres aka 5250 yards... but was too cheap to submit

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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)

My resolution isn't so much yardage as form.

So, in the interest of improving and making my coach happy:

I resolve to stop doing That Thing With My Right Arm.

I resolve to keep my goddamn head still.

I resolve to not blow out my breath like a fucking pilot whale.

I resolve to keep my knees together. During flip turns.

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http://aclockworkmango.com

If one happens to suffer the penalty... any interval for the 4 x 400 IM? Legal turns and posted picture pre/post swim? Hmm... looks like my wall flower days are over and I will be joining this challenge!

1st 2012 Workout
(20 fifties and 12 one hundreds + a little extra for good measure)


Warm Up
3 x 200 (swim, drill your choice, pull) by 200
1 x 100 kick (6ks, 4ks, 2ks, 2ks)

2012 Main Set

10 x 50 @ :50
Odds EZ / Evens build each 50, breathe 3 / 5

1' rest

6 x 100 Pull @ 1:30

1' rest

10 x 50 @ :55
Odds EZ / Evens build each 50, breathe 3 / 5

1' rest

3 x 100 FAST @ 1:30
30" rest
3 x 100 FAST @ 1:30

100 EZ (3000m)

Jan 1
Busy pool, 2500 LCM
Kitchen sink - a bit of everything

Jan 3
3500 LCM in the warm Melbourne sun...

Wam up - 1k straight (approx 16.50)
2x400 solid on 7 mins, 6.22 & 6.20
6x200 on 3.30 - 3.08 swim, 3.18 pull, 3.18 pull, 3.10 (paddle pull x 3)
Warm down

I'm game for the yardage challenge, but this month my resolution is to HTFU and put at least one fast set of 100's in each month to see how my times come down.. one down and a few more to go:

w/u - 200s, 100k, 4 x [50 drill, 25s]
Main - 6 x 100 @ 2:00 FAST [1:19, :21, :20, :22, :22, :23]
4 x 50 @ 1:00 FAST [:40, :39, :40, :40]
100 back
5 x 100 @ 1:45 ~1:32
100 cool

So that's 6 100's now.. 7 next time I try this one

Feet-first sculling.


3.5 mi run + 3300 yd swim. I was in a 20 yard pool, so "100" = 80. I counted each 40 as a 50, then multiplied by 0.8.


500 w.u
Next set done each one as e, m, fast:
3 x 50
3 x 100
3 x 150
3 x 100
3 x 50
300 kick
12 x 100 every 3rd fast
300 kick
6 x 100 pull as 50 e/50f
300 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

Oh, I don't know. It's such a huge variable amongst the range of swimming talent here. I think any interval you can do it in - as long as you complete each 400 in a reasonably continuous effort. No proof needed. We use the honor system which works because us STr's are such fine upstanding, law-abiding triathletic citizens.

Today's AM workout:
500 swim
100 kick
4x[25fr/50br/75bk/100fr]@:10RI
100 kick
8x25 fist/sprint@:10RI
4x50fist/sprint@:45 :35-:37
2x100fr@1:30 1:10/:11

2300 sc yardages

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

Hell no, those yards count double.


My last three swims have felt awful, so hopefully when I swim at lunch today I feel ok.

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Hoka One One - Field Service Rep

OK, I looked through my 2011 training log. Largest swim month was November with 46,072 yards. OMG this could be un-fun. I only swam 15k in December, but that was mostly because I was home on break ...

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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

WU: 200 swim, 200 drill, 200 kick, 200 pull, 200 swim
Main: 4x{ 75 left paddle, 75 right paddle, 100 both paddles}
300 swf
100 sprint kick with fins
300 fr
100 sprint kick
300 pull
100 fast
CD: 16x25 pull sc
400 kwf

4000 scy

Funniest thing was the masters coach having to run back and
forth with everyone's other paddle. Bet she never does 75s for
that one again.

100x100 swim set done! Showed up a bit late so I had to do the last 3k on my own, but still got it done. This is a great start to the year and I should have no problem increasing my swim volume this year.

10x100 warmup
10x100 pick it up
5x100 50 free/50 back
5x100 50 kick/50 swim
20x100 toys paddles/buoys/bands/snorkel
15x 100 anything goes
10x100 25 sprint/75 Cruz
10x100 kick w/fins
5x100 IM -butterfly wasn't much on the last 2 sets here!
5x100 negative split
5x100 cool down

So, is TC gonna be a "Fly"girl in a month?

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

I'm hoping my arms stay attached to my body...

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"Non est ad astra mollis e terris via." - Seneca | rappstar.com | FB - Rappstar Racing | IG - @jordanrapp

I'm hoping my arms stay attached to my body...[[[[


Doing a fair amount of paddle work and fly there are we???