I don't post in these much since my swims are similar and boring to post.

But today I went snowboarding and then it started to rain so I left after 2 hours felt bad and decided to swim.

1000 yard warm up of 500 easy 250 kick 250 pull
T30
1000 yard cool down 250 kick 250 pull 500 as 100 free back free back free


So the t30 is my every so often test to see where I am. Last was October 19th I did 1900yards which is not bad but also crap.

Today (after snowboarding) 2250 and I actually had more in me.

I did shed my board shorts which was good for some of those yards but still overall improved and an adulthood pr.

Overall yards were 4250 in 1:10 so was pleased with that as well since there was kicking/pulling and about 5-7 min rest.

Nice post hard ride cool down today.

500 W/u
5x100 alternating drill
10x50 kick (this really hurt) (brought fins but decided against using them)
300c/d

Looking to up yardages this week with a coworker at lunch.

I love that the Gyms are likely overcrowded but the pools aren't. Happy New Year!

jake

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Get outside!

Same day as the 800 at masters worlds. I will personally give you a 16 length tour of Jean Drapeau Parc :)

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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)

2600 SCM today due to time constraints.

200 easy swim
3x100 kick @ 2:00, 1:40 or better.
5x200 pull/paddles @ 2:40, 2:15 or better
100 easy kick
10x50 @ 60 Fly/fins, 32 or better
100 easy kick
3x100 @ 2:00 fly/fins, av 1:05
100 easy

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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)

Yesterday's ride and swim trashed me (there may have been other issues) to the point I got under the blankets and was still shivering. Eventually got up and ate and felt better. Feel much better this AM:
500s 300 w/u 200 hard
5x100 various kicks
500s all hard but not sure of time, it was either 6:00 (but I know I went harder than a 6:00 effort) or I miscounted and it was 450 in 5:00, which seems more plausible.
100k
4x100@2:00 alt br/bk
100k
100fr 1:05

300 s/k cool

2500 sc yardages

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

8 mi easy run
4200 yd swim

5 x 100 on 1:30 + 50 kick
5 x 100 on 1:25 + 100 kick
5 x 100 on 1:20 + 150 kick
5 x 400 on 7:00 desc (5:30, 5:25, 5:15, 5:13, 5:15)
200 kick
200 back

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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

Yet another quick day. Just can't get away long enough to get some good yardage. Beautiful day to swim nonetheless!

500W/u
5x100 descend on 1:20 (1:12, 1:11, 1:11, 1:10, 1:09) I went out a little fast
2x (25 stroke, 50free, 100 kick, 200 free)

No c/d. Didn't have enough time.

Anybody thought about a 30 swims in 30 days or something like that? I've done the 30 runs in 30 days, and ride nearly everyday, but I'm not sure about the logistics commitment for the swim version.

jake

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Get outside!

Three days of swimming in a row - feels great but todays morning practice was more a mourning practice.

First day:
200 ez,
200 catchup
200 1armfly
200 1armfree
200 back
3x(4x200) as ez-paddles-threshold-threshold with paddles
200 back
3600 scm

Second day
200 ez
200 catchup
200 1armfly
4x50 kick (:55 and burning legs. Wow.)
4x50 25 sprint (:15 for each, thats nice)
2x200 pull
400-300-200-100 threshold (1:30)
200 cool down
2800 scm

Today:
200 ez
200 1armfly
200 every other as fist
4x100 2 strokes every lenght as fly
100 IM (1:25)
100 ez
5x100 just above threshold
200 paddles
200 free-back-breast-free.
2100 scm

Tomorrow:
SLEEEP
0scm

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Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

1000s
5x200 as [150s/50k][100s/50k/50s][50s/50k/100s][50k/150s][200s]
5x100 alt br/bk/fr as [25k/50s/25k]
100k cool

2600 sc yardages

6 mile hilly trail run yesterday, and it felt great!

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

MarkM has done at least 100 days of swimming in a row.

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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

5 mi run
4300 scy

5 x 100 on 1:30
100 kick
2 x [100 fast + 50 kick]
2 x [2 x 100 on 1:15 + 50 kick]
200 swim, 200 kick, 200 pull w/ band only, 200 swim, 200 kick
100, 200, 300, 400, 500 on a 1:30 base
300 back 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

Wrong MarkM. Sorry. Not this MarkM. Haven't even come close to a 100 swims in 100 days. :)

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Mark M

I finished a streak that ended on Christmas Day of swimming 178 days in a row, which would have been over 200 days had a triathlon not been switched to a duathlon back in late June. A good number of those days were doubles. I previously had another streak of 129 straight days back in 2010.

A couple of things---outside of the triathlon swims I did last season, very few of those swims were anything but easy distance. Our pools open at 5 AM and I go in and do 1500 to 3000 meters before work. I am going to be 58 and I have found that that easy volume keeps a good aerobic base in place for the other two disciplines. I finished the year with 707,000 meters and ended up on the podium of 16/18 multisport events I did last summer, while running less than 500 miles total in 2013. Probably wouldn't work for everyone, but it has been my key to longevity in the sport.

Best of luck to you in trying whatever streak you'd like to chase after!

Thanks for the suggestion on that set. I tried it today:

1000 warm-up as 200 free, 100 back, 100 kick, 100 free, 500 snorkel
40 x 50, odds @ :35 fast, evens @ :50, cruise
Odds: 31, 31, 30, 30, ...., 29, 29

300 as 50 kick, 50 swim
6 x 50 @ :40 paddles cruise
100 easy as 25 kick, 25 ba, 25 br, 25 free

3800 yards in about :55

Showed up to this today.. Totally unexpected. Not exactly a welcome surprise. (note this was after my swim and the Masters group was out of the pool, but I did have a lane to myself)


300 w/u
100 kick
100 drill
10x(100 fast/50 kick) stole this from Tigerchik. (coming in just under 1:20, pushing on 1:25 for the kick)
200 IM drill

That was a lot of kicking for me. Legs= Fried

I'm up to 5 days in a row 6 days in a row I think. Not sure if I could maintain until 30. over 100 is crazy.

jake

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Get outside!

I like to do that workout once a month and try to build up to 60. You swam much faster than I did, nice work! You could probably cut the cruise send-off to 45 :-)

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

aww !

Wednesday:
12 mi easy run
2000 yd swim

500 w/u
5 x 100 on 1:30
4 x 100 on 1:25
3 x 100 on 1:20
200 kick
100 back

---

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

during 2013 I basically noodled along at around 15K per week. After a disappointing swim in kona (1:06:5x) I decided that it was time to go "all or nothing" with my swim commitment i.e. really step it up with a swim focused block over december and see if I improve at all. If I don't, I may as well just accept IM swim splits of a bit over 60 mins forever and just spend my time on the run and bike. So the objective for my swim makeover was:

- try to swim every day
- aim for 25k-30k per week
- do lots of pulling

I didn't want to jump straight into 30K weeks so in december I went for 25K per week. I really scaled back the biking and running to do this.
During December I did a lot of 6K workouts, tried to at least do 4K per session and then did one epic 10K workout on Christmas eve

Now that Jan has come around I'm pleased to say that the work is really paying off

December 400m TT - 6:01
January 400m TT - 5:20

"comfortable" pace for 5 x 400m repeats before: 1:34/100m after: 1:24/100m

I took a light 8K week last week, and ramping back up to 30K this week

Today I did 4500m (SCM) as
1000m (100,200,300,400)
1000m (5x200)
1000m (4x100 @ 1:30, 1x400 @1:32, 4x50)
1000m (4x100 @ 1:25, 1x400 @1:30, 1x200 @1:24)
2x200 IM
1x150 cool down

I was planning on doing 5500 but I was pretty fatigued once I got to 4000 so I decided to call it a day.
Aiming for 6K tomorrow

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____________________________________

Are you ready to do an Ultraman? | How I calculate Ironman race fueling | Strength Training for Athletes |

1hr postal coming up Jan 20th! Anyone? We're at a disadvantage doing it in pool set up in 25m, but I am aiming to beat my PB of 4,735 yards.

...Now, if I could just get those shoulders to recover from my time miss-spent paddleboarding / paddlesurfing on the Oregon Coast this weekend! Wow that was amazing. It could have been June. I should have gone for an OWS! As for swimming totals for the month, last week went 4km and 3.6km... and did 3.2km Monday, 4.7km Tues, and today 4.1km.

Wish I was worthy enough to go... but I am strong triathlete swimming, but MOP in a school of real fish. My best ranking PR in real swimming is a 4:47.04 at 400 lcm - and that might laugh me off the pool deck at a FINA MWC.

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________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

Starting to add volume tomorrow finally.

300swim
200 kick/ swim
2x (300, 200, 100) on 1:15 coming in at 1:10ish pace for the whole thing.
150c/d

Felt good today. Now time to get to work.

jake

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Get outside!

I know a coach who has the same tradition but for Christmas Eve. Merry Christmas squad!

Robgray: Very inspiring! I wish I could swim that much. Might during summer. 40 sec improvement on the 400 within weeks is very impressive. I would soon be sub5 if I answered as good as you did to this training and that would really feel great!

Strenght/IM-focused workout today. Was slacking so lost 15 minute pooltime :(

200 ez
2x75ez+25kick
4x50 descend
3x
25 fly 25 ez
100 accelerating
50 back
100 IM
3x50 ez-hard-breast
some cooldown
~2000scm

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Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Another near-boiling pool experience. I really think I gotta find a new pool. The price is so nice at this one, though - $245 annual pass.

200 s/k
5x100@1:30 1:15~1:12
5x100@1:25 1:12~1:09 (was planning to go 5@1:20 & 5@1:15, but the temp was too much)
100k
10x25fl@:10RI
10x25bk@:05RI
100k
100s pushed 1:04
100k cool

2100 sc yardages

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

6.5 mi run (ladder workout)
4100 yd swim

4 x 250 w/u kick the last 50 of each
4 x 50 on 1:00
4 x 75 on 1:20
100 kick
4 x 100 on 2:00 fast (1:13s)
100 kick
4 x 100 IM on 2:00
100 kick
4 x 75 on 1:30
4 x 50 on :50
4 x 250 w/u kick the last 50 of each

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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

Finally cracked 2k today. Felt good too. Long course again and swam on a 1:30 base, comfortable interval.

500 W/u (300 swim/ 200 drill)
300 Swim with fins
200 Pull
100 Swim
300 Pull
200 Swim with fins
100 Swim
300 Swim
200 Swim
100 Swim
200 IM drill C/d (really slow)

jake

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Get outside!