200 swim alt free/bk
6x50 kick @ 55 hold 45
4x25 @ 25 tempo
4x50 variables @60
100 easy kick

8x
100 strong
50 easy
@3:00
AV 1:04

200 pull strong 2:08
100 easy

2400 SCM

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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)

A nice swim with the girl this morning. Usually doing much pull/arm work with her since she was a sprinter (strong kick) and now does OW only.

200 ez
200 1 arm free
200 ez
3 rounds of
25 fly 25 ez
25 scull 25 sprint
25 back 25 back sprint
25 swim 25 tarzan
Then some more aerobic pull work:
3x(200 paddles+buoy, 200 buoy, 200 threshold)

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

6x50 kick @ 55 hold 45

Is that with a board? I have kind of a bum knee cap and can't kick too much. Recently, I am trying to gauge how strong/weak my kick is.
There is no way I could make more than two of those using a kick board -- and two would be a maximal practice effort.

Free kick with board. I am usually faster dolphin kicking on my back though.

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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)

9.5 mi easy run, 1000 yd swim. Swim was 4 x [100 swim on 1:30, 100 pull on 1:30, 50 kick on 1:15]

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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

400 swim on 5:30
400 pull on 5:20
4x50 25 fists/25 build on 50

15x100
#1 25 fast/75 cruise on 1:30
#2 50 fast/50 cruise on 1:30
#3 75 fast/25 cruise on 1:30
#4 fast on 1:20 (#4 1:07,#9 1:06, #14 1:04)
#5 cruise on 1:40
500 pull cruise

3000scy

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Water still too warm, so just relaxed the pace to slug out some more yardages:

5x[250s/50k]
1000s 13:00
5x100 various kicks
4x[25fl/50bk/75br/100fr]
100k
10x50@:50 fist/open
100k
100s 1:06
200 s/k cool

5000 sc yardages

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

A lot of swimming recently and more to come due to a lower body mess.

Fast Friday
WU- 400 (4th 25!) 200 dolph dive fns, 600 buoy (4th 1 bre), 50 (ra/la)
MS- 4x (400@7:00, 4x100@2:00, 100 easy)
400s as r1- 70%, r2- 80%, r3- pull 90%, r4- 100%
4x100 within each set building for, 70-100%

5000scy and happy to manage a 4:45 on the last one

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https://twitter.com/mungub

Short Course yards today:

300 Swim
200 Kick Swim
5x100 paddles on 1:15
100 shake out
5x (100 hard + 50 recover) coming in under 1:10
50 easy
100 IM drill c/d

2k Short Course yards.

jake

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Get outside!

I swam almost all high-intensity:

600 warm-up
10 x 50 @ :55 fastest average (:30's)
100 kick easy
10 x 50 @ :55 fastest average (:30's)
100 kick easy
3 minute break
8 x 25 @ :30 free, sprints (:13-14)
2 minute break
8 x 25 @ :35 fly, sprints (:15)
2 minute break
4 x 25 @ :35 fly, sprints (:15)
3 x 100 snorkel and paddles @ 1:20
4 x 50 @ :40 paddles
4 x 50 @ :40 cool-down
3000 yards

How is breaststroke working then?

I don't swim that much breast stroke actually. Generally I would say the knee cap issue is manageable. If I stress it too much the knee will shut down on me. However, there are things I can do to help it recover better. Breast stroke kick isn't the worst thing I can do to it by a long shot -- squats and jumping are way worse -- but if the knee is upset at me I can't do breast stroke kick.

I ran a rather hard 5 miles yesterday and it did my back in a bit with some downhill slamming. Woke up this AM with achy back and took one of my prescription pills for it - something that also makes me loopy. Deferred swimming for an hour but had to go as I promised to help someone with drills (she never showed up, anyway). I swam pretty slow and started to feel sea sickness-like, so I stopped early - 1000 less than planned:

2000s ~28:00
5x100 various kicks
20x50@1:00 alt bk/br/fr
5x100 various kicks

4000 sc yardages

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

Never fun feeling beat up, but the water usually helps.
AM swim-
WU-12x75 :10 rest (odds 8be, evens: 50fr/25bk, 100 (ra/la)
MS- 20x50 @1:00 odds: fast k, evens: ez fr (:35)
4 x 500 buoy desc (6:10, 5:58, 5:55, 5:52)
20x50@1:00 odds: fr (:32), evens: ez
5200 scy

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https://twitter.com/mungub

3500m "V02 set"

1000m warmup (2x400, 1x200)
VO2 set 20x50m on 1:00 @ 1:12-1:15 pace
5 x 200m @ 1:25 pace
3 x 100
200 cool down

I do the 50s almost as fast as possible, so this workout has become a good benchmark of basic speed. I've made good progress since late Nov when I was coming in around 40 sec, now coming around 36 sec. The goal is to do 15x50, but stop as soon as 50m time slows by 10%. I felt good after 15 so did another 5. Next time I'll aim faster with fewer reps.

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____________________________________

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

I felt much better today (water still warm, though)
500s
5x100 various kicks
500s/100k 6:02
400s/100k 4:48
300s/100k 3:31
200s/100k 2:15
100s/100k 1:05
500IM broken into 25s @:10RI
500 s/k cool

4000 sc yardage

and finally caught up on my FLOG goal:
Congratulations! You are on pace for achieving your goal this year:
My goal pace: 16.44 miles required as of today to reach my goal by the end of the event
My actual current pace: 16.88 miles as of today

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

200 swim
6x50 kick @60 goal 45 av 48
4x25@ 25 tempo
4x50 @60 tempo
3x100 k/fins @ 1:45 fly
200 easy
800 strong 9:29
100 easy
4x25 @ 25 fly/fins
10x50 @ 60 fly/fins 30av
100 easy
4x200 @ 2:40 av 2:16
100 easy

4000 scm

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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)

Hopefully it's OK if a mediocre swimmer joins the party. I'm trying to get 4-5 days/wk in this year. I'm definitely enjoying it more and I love coming to this thread to get workout ideas and see all of your fast times! This past month I've just been working on getting strong enough to endure 3000-3500 scy sessions. I'll post my last couple of workouts:

Sunday
Alternating on 6:00
5x(200 smooth, 100k) (3:03-3:11, avg finish on 5:30)
5x(200 hard, 100k hard) (2:55, 2:55, 2:57, 2:59, 3:03, avg finish on 5:00)

Friday - Got this workout of the magnolia masters page (010614). I thought it was a speed type workout so I went pretty hard and took 30s breaks between the long sets. Yeah, turns out it was meant to be done on the interval every time and with a bit less gusto. Still, I like the website for workout ideas.
400wu (6:17)
3x100 desc on 1:40 (1:26, 1:25, 1:25)
4x25 on :25 (avg 18-19) 4x50 on :50 (avg 39-40)
4x75 on 1:15 (avg 1:05)
4x100 on 1:40 (1:30 to 1:35)
4x100 on 1:40 (1:32 to 1:37)
4x75 on 1:20 (avg 1:08)
4x50 on :55 (avg 45)
4x25 on :30 (avg 19)

Welcome aboard, silentcs42. Swimmers, guppies, non-swimmers are all welcome. Heck, we'll even tolerate a runner or two!

My pool was a bit cooler than usual (I just don't understand why it cannot be managed within a few degrees day to day). So, while embracing jumping in, it was nice to swim harder without feeling the energy sucked right out through my pores.

4x[200s/50k] 2:30~2:20
5x100@1:30 1:08~1:04
5x100 various kicks
2x100br@2:00 ~1:20
100k cool

2300 sc yardages

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

I am getting ready to get serious in the pool again. My swims are kind of funky right now. I did a set on Saturday (SCY):

500: 5:38
200 on 3:00 EZ
400: 4:33 (hurt and kind of sucked)
200 on 3:00 EZ
300: on 3:29 (sucked)
200 on 3:00 EZ
200 on 2:13 (felt terrible)
200 on 3:00
100 fly on 1:09 (felt better than freestyle)

The plan was to have an average pace per 100 of 1:08 / 1:07 / 1:06 / 1:05 and under 1:10 on the 100. The only ones I made were the 500 and the 100. The 500 kind of knocked me on my butt for the remainder of the set. I am "kind of" in shape but not really.

I love swimming and I had difficulties in breathing before. I want to share with you an interesting post on drills/breathing.
http://www.totalimmersion.net/...drills-or-breathing/

Hope this helps :)

Thanks,
Kaycee

last swim was Oct, but my rhs knee threw in the towel from marathon training - so back to the pool, where its soft and forgiving. Kinda faintly hoping the swimming will magically fix my knee so I can still run the H-town marathon next Sun. Of course more likely I'll have to defer the race once again. Ugh. If i weren't so stubborn I'd get the message that distance run training probably isn't for me.

Oh, also had an early Jan birthday (even more solidly in 50-55 AG now), celebrated by swimming out to an island and back (~800m from shore) at El Saltito, near La Paz, Mexico. Was way more fun than any birthday set!

500 wu
6 x 200 @ 3:00 (2:39-2:43)
10 x 100 @ :15 RI, alt IM (free ~ 1:18-1:20, IM's ~1:30-35)
5 x 100k @ 2:10
100 cd

3300 scy

surprised myself keeping the 200's under 2:45

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------------------------------------------------------------
some days you're the windshield some days the bug

no swimming this weekend. Just a walk on Saturday (and short short bike ride), and just ran yesterday.
Today 4.5 mi easy run and 3300 yd swim and bike commute (3 mi there)

5 x 100 on 1:30 w/u
50 kick
5 x [100 fast + 50 kick] 1:13, 1:10, 1:13, 1:13, 1:13 [bit tired I guess]
7 x 200 on 3:00, 2:55, 2:50, 2:45, 2:40, 2:35 (just made this one), "2:30" (touched at 2:35)
100 kick
5 x 100 on 1:30 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

took the weekend off and rode hard instead.

Back to the pool with the swim team from work. Quick lunch swim:

300 Swim
200 kick/swim
300 swim paddles on 1:25 base (too much rest actually)
2x75 IM order (BF, Back, Br)
200 swim paddles on 1:25 base (too much rest)
2x75 IM order
100 swim paddles came in at 1:05
2x75 IM order
100 cool down

1650 short course yards today.

jake

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Get outside!

I tried to a similar workout in a 100 foot pool.

600 swim, 400 pull, 200 kick
400 fast on 5:00 (4:56)
200 easy on 4:00
300 fast on 3:40 (3:35)
200 easy on 4:00
200 fast on 2:25 (2:19)
200 easy on 4:00
100 fast on 1:10 (1:06)
200 easy

3000 scy

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER