Long Course Tuesdays. Quick lunch swim (long course never feels short though)

500w/u
3x100 descend on 1:45
50 swim/ 50 scull
4x 50 Stroke/ 50 Free IM order
100 pull
100c/d

1500 Long course meters.

jake

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Get outside!

Sunday... 3200 SCM.
Main set was 7 x 200 @ 2:45, 6 x 100 pull @ 1:25
Ran 8.5 km out of the pool.
Got to take the rug rat home... and had another crappy sleep.

Took Monday off but did get my 1500 entry for Alberta Open SC Champs sent in.

Swam 3100 SCM tonight

300 alt free/bk
10 x 50 @ 60 kick 1-4 av 50, 6-10 45
100 easy
8 x 25 @ 25
100 easy
3x50@60 tempo
50 easy

10x75 @ 1:10 av 49-50 (51=1:08/100m)
50 @ 1:40
10x75 8@1:10, 2@1:20 av 49-50
150 easy

75's were a sufferfest at 800 race pace.

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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)

Kempten Germany - Can anyone here help me locate a pool where I can drop in to swim in Germany? Going to be there for 2 weeks and was hoping not to fall too far out of swimming shape. Many thanks

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Such a Bad Runner

Nice night for a swim, 3000 scy

WU
300s, 100k, 300p, 100k
3x100 @ 1:45 desc (1:31 to 1:25), 100k

MS
3x(3x200 desc) on 3:40
set 1, swim (3:15 to 3:00)
set 2, pull (3:16 to 3:03)
set 3, swim (3:19 to 3:04)

Great pics, Kathy. I think on my final swim in life, I want to take off from shore there and just keep going.

This AM was pretty lazy and pool was 84

5x[150s/50k]@:10RI
10x50 alt br/bk@2:00
5x[25k/50s/25k] :10RI

2000 sc yardages

Planning on a lunchtime swim in the company sloshbucket.

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

6.5 mi run speed workout (alt 1 min fast, 1 min easy with the fasts from 8.0 to 10.0 mph easy 6.0 mph)
2100 yd swim:

4 x 125 kick the first 50 of each
4 x [3 x 100 + 50 kick] on 1:30, 1:25, 1:20, 1:20
200 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

2nd week back to swimming, only had 45 min, pool T back up to 82, but felt good with air temp around 50

500 wu
6 x 200 @ 3:00 desc x3 (2:48,43,39,44,41,37)
5 x 100 @ 1:30 (18-15)
5 x 50k @ 1:00 (IM order + fly^-1) came in ~ :55
200IM cd

2650 scy
I think i'm gonna start to throw in some "fast" 25's/50's sets, getting tired of threshold already. Need a swim partner!

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

>>Our teams tradition is to do 100 x 100's on New Years Day.

We used to do the same thing, and you got your birthday year off. But then we had a "bonus" 100 so we all got to 10k anyway.

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"America is all about speed. Hot, nasty, badass speed." -Eleanor Roosevelt, 1936

Added another 2000 at lunch. Yesterday, I had one of the best runs in a long time; 6 miles of mostly trail running, some pretty steep (had me hiking). It's one of my fave lunchtime loops. This morning, though, my back reminded me that that kind of run is about my limit.
Sloshbucket swim:
500s 6:17
500s 6:14
5x100@1:30 1:12~1:08
500 s/k cool

2000 sc yardages

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

1200 SKIP w/u
400 kick mixed with snorkel and back kick
5 x 125 by 50 back/50 free build/25 sprint with 1 min b/t
4 x Broken 200's free by the 50 with 2 min b/t. Another solid feedback on my free speed yay day!
2 x Broken 100's fly by the 25 with 2 min b/t. Still strong very pleased!
400 c/d

3625

Did a sprint set last night. Chuckling to myself that at sprinting speed I might be able to stay on the feet of you fish doing your warmups for about 50 yds...


WU
400s (6:20)
100k
400p (6:09)
100k
3x100 on 1:45 desc (1:32 to 1:25)
100k


MS (2x) - sprints
4x25 on :45 (S1: 14-16, S2: 16-17)
4x50 (alt sprint/ez) on 1:30 (S1: 32, 33 S2: 33, 34)
4x75 (alt sprint/ez) on 2:00 (S1: 57, 58 S2: 59, 57)


2600 scy

Don't sell yourself short on your sprint efforts just spend more time doing it and those 32's will become 30's and so on. If you are doing repeat 50's at 32 you have a decent stroke and some feel for the water no question. The water feels immensely different at all out efforts vs aerobic you just gotta get used to how it feels at top end:) Last nights broken 200's were at a pace that made me feel just like you do about 2 years ago.....chuckling at myself wondering how to hang on....and now it's normal. Just stick with it!

Thanks for the encouragement tigerpaws!

I know exactly what you're saying about the feel of the water. Sprinting feels like I'm riding really high on the water surface and then the easier swims feel like I'm gliding through calm water. It was a fun and challenging set for me. Especially not quitting on those 75s, my arms were so tired.

It is good to feel like you are riding on top of the water - I know I am going fast when I can feel air moving across my shoulders and back. I saw the Stanford women race this fall and those girls were ALWAYS on top of the water.

13.1 mile run, 500 yards kicking

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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

Pretty worn out from yesterday's sprint workout.

400s, 100k
400p, 100k
400s (alt ez/hard 50s), 100k
400s (alt ez/hard 100s), 100k
400p, 100k

2500 scy

Yesterday I felt like SHIT in the morning for some reason. So, no morning swimming, went with the squad at "night" (21-22) instead. Hit the trainer real hard before, personal bests all the way from 5 to 60 minutes.... Then 5k tempo run in 22:45. Then the swim. Felt like shit, of course, but I truthfully led my lane until 21:48 when I popped like a balloon...

We did
6x50 WU (Did some one arm fly here)
6x100 descend on 1:50
6x50 descend on 55
300 descending (4:20)
6x100 descending, wanted to PB the last 100, did the first 50 in 35 then I had NOTHING. Came in on like 1:25. Went for the sauna.
2100 lcm

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

9.5 mi run
600 yds of kicking, doggie paddle, sidestroke, breaststroke keeping my face up :-)

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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

I skipped yesterday altogether - did nothing and I didn't even feel guilty.

but, made up for it this AM:

1000s/100k 13:30
900s/100k
900s/100k (was supposed to be 800 - brain fart)
700s/100k
600s/100k
500s/100k
400s/100k 5:10
300s/100k
200s/100k 2:26
100s/100k 1:12
6x50@1:00 alt bk/br
100k cool

7000 sc yardages

Getting well up on my FLOG:
Congratulations! You are on pace for achieving your goal this year:
My goal pace: 32.88 miles required as of today to reach my goal by the end of the event
My actual current pace: 37.84 miles as of today

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

Fairly certain I will have a workout no one else did today! No coach = wandering mind + one weird workout.

Same warm up every day....1200 SKIP

Decided to do a longer backstroke set of 3 x 200 and the back timing was totally grooved today after fiddling with some stroke timing the past couple of weeks. So I did 3 more. >>>>Found something really groovy on my timing and was clicking off great times for the effort. Did 3 more, but made every 2nd 50 all out and even without having .xx timing I know I have some PR material in backstroke now!

Cooled down with......400 back with fins for a total of 2200 of backstroke and a 3400 yard day.

wEirdZ

300 swim, 200 pull, 200 kick
6x50 build
4x(300 PPBB on 4:15, 3x100 on 1:30 descend). 300s were cruised in 3:55-4:00, 100s were 1:20 down to 1:17 on average. 1:15 last
300 kick on back with fins
3x(100 easy, 4x25 sprint on :30 avg 16)
200 c/d

Swam 6700 yesterday in two swims (lots of pulling), so my arms were definitely feeling it.

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speedySTATES

Hard swimming this week

Wed:
300 easy
4x50 drill
5x400 on 5:30 threshold effort (5:04-02-01-00-02)
200 easy


2700scm

Fri:

300 easy
8x50 drill
4x50 25 sprint/ 25 easy
50 easy
4x [5x100 descend 1-5 1:12-1:08 on 1:30 + 50 easy on 1:00]
round1-- 1:09-11--10-09-09
round2-- 1:11-10-10-09-09
round3-- 1:11-10-09-10-09
round4-- 1:10-10-10 , last 2 as 4x50 on :45, 33-34-34-34


150 easy


3200scm

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My arms are really shot now. Never swam 5 consecutive days...

WU
300s (4:50)
100k
300p (4:50)
100k
6x50 on :50, desc 1-3, 4-6
100k


MS
3x200 on 3:40 desc (3:15, 3:08, 3:00)
2x100p on 1:50
2x200 on 3:40 build (3:10, 3:08)
2x100p on 1:50
1x200 on 3:40 hard (3:03)
2x100p on 1:50


3000 scy

Keep it going!

Practice cancelled due to the Texas "winter storm" but found a nice heated outdoor pool for the afternoon. Wore my speed tubes for extra warmth..and speed.
MS- 20x100@1:25 holding 1:06-8 and last at 1:03
5x100IM @1:35, 4x100 (75fr/25IM order)@1:30, 3x100@1:25, 2x100 pull @1:20
6000scy

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https://twitter.com/mungub

Warm and sunny here in SoCal.

8x[200s/50k]@4:00 2:30~2:17
5x100 various kicks
10x50@1:00 alt br/bk
10x50@1:00 fist/open
5x[25k/50s(hard)/25k]@2:00
200 s/k cool

4200 sc yardages

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

Dang my free should be well rested after my last couple of wandering mind workouts. More backstroke madness.

1200 skip w/u
10 x 200: 100 back(25 easy, 50 build 25 sprint) 100 easy free
300 c/d 25 back kick 25 easy swim alternate

3500