Put in some intensity this AM:

20x100@1:20 1:12/:17/:15/:15/:12/the rest ~1:10
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:05RI
100k
20x25@:30 sprints ~:15
150k
10x25@:45br sprints ~:16~:18
5x100 various kicks
100s cool

5100 sc yardages

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

I got some doms from yesterdays swim. Long time since I got doms from swimming... Need more fly & pull!

1000 SKIPS
200 1 arm fly
400 descend
4x100
300 pull
5x100 IM
200 ez
200 back
3200 scm

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

Pool was really warm yesterday. Had a great set though.

5x(200s, 100k, 200fast, 100k hard) on 6:00
hard 200s done as build, build, build, 50s-100f-50s, build
2:55, 2:52, 2:53, 2:55, 2:55

3000 scy

I'm a bit sore from three solid swim days, especially sprints yesterday, so didn't push as much this AM

4x[150s/100k]
10x100@2:00 alt bk/br
3x100 [25k/50s/25k]

2300 sc yardages

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

Hey fish. I have a question. Give me some speed translations for pool swimming to open water swimming.

For example.... A 1:20 per 100 scm in the pool feels like the same effort as ~1:25 per 100 meters in open water.

I am just curious how most fish translate from one swimming venue to another. It doesn't have to be a specific pool. I will take scy, scm and lcm.

no swim on weekend
8.5 mi speed workout this morning, 500 yds kicking, and a dentist appt. I am allowed to swim tomorrow!!!!!!!!!!

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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

100 kick
4x100 free
2x250 free
100 kick
4x100 free
2x250 free
100 kick
4x100 free
2500 scy

Sprints today - pool unusually warm again.

WU
400s, 100k
400p, 100k
4x100 on 1:50 desc (1:32 to 1:23)
100k


WU
6x25 on :45 (alt sprint/ez, avg :15)
6x50 on 1:30 (alt sprint/ez avg :35)
8x75 on 2:00 (alt sprint/ez avg :57)
6x50 on 1:30 (alt sprint/ez avg :35)
6x25 on :45 (alt sprint/ez avg :16)

Thursday...
2500 scm
Cant recall the details for the life of me...
Saturday
3000 scm
Main Sets
5 x 100 IM @ 1:40 hold 1:20
6x75 IM 50/25 @ 1:15
16 x 25 @ 25

Sunday AM
2800 SCM
30 x 50 @ 45
Sunday PM
1800 SCM
2 x 400 @ 5:20 (4:43 x2)

Today.

3000 SCM

Main sets

4x200 pull @ 2:40 (2:20)
4 x ( 4 x 25 @ 25 strong, 50 easy)
4 x 100 @ 1:25 (1:07-8)
100 strong 1:02-3

Racing the 1500 on Sunday. Tired but my feel is improving slowly.

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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)

Its hard to say since the course isnt 100% correct. But I know that my CSS pace is pretty much my OW race pace in a wetsuit. But you have to be confident in the open water to do good. Fight for feet, know when to go hard and when not to.

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

Well bless you for doing 40x100, I guess some people can handle all the 100s. I get massively bored, I was happy to do 20 for this set:

4x200 s, k, p, drill
20x100 on 1:30 odds bilateral breathe every 3 avg 1:14, evens breathe every 2 open water style avg 1:12.
10x100 on 1:30 paddles and buoy for cool down ,1:18 avg

I like just swimming 3x week but times are definitely slower. Sigh- not a big swimmer but had gotten down to 20x100 holding 1:10-1:11 for the whole set on that 1:25/1:30. Oh well, I guess that's what I get for signing up for a 70.3

Yards or metres?

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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)

Yds of course :) Nowhere near those times in meters

Welcome back to bubble blowing, TC.

Too foggy to see the clock this AM, so no times and also not a terribly high effort level
1000s
5x100 various kicks
500s
50k
400s
50k

2500 sc yardages

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

Found it hard last week to follow up from the 1 HR Postal Swim...

What with lethargy, busy with year end work kids and all. Good thing there is the Tour of Sufferlandia to get me moving again. Err, haven't ridden the bike much this year. Back in the pool today, 4,550m made up of some tedious 200's... I am sure FLOG is going to flog me for my lack-o-poolness. And, I have a work trip to Europe next week - write that week off.

Welcome back TC. And, H/S you are going to bust a gasket.... You got to ease into this new year.

Edit: got Flogged by flog..."You'll need to pick up the pace to achieve your goal this year: My goal pace: 38.36 miles required as of today to reach my goal by the end of the event My actual current pace: 37.25 miles as of today"

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

Hard to get an accurate number since it's hard to know if the race courses are accurate. I find that, on the courses I think are accurate, my threshold effort per 100scm is roughly the same speed as Olympic (1500m) split when wearing a wet suit (for me ~1:15). So I think a wet suit is worth ~4-5sec/100m, and that's about the equivalent boost having 3-4 turns per 100scm compared to straight swimming.

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9.5 mi easy run
1200 yd swim: 200 kick, 200 swim, 8 x 25 kick alt easy/fast, 200 swim, 200 sidestroke, 200 swim

---

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

hi everyone,

2 x 500 w/u freestyle
500 kick/drill w fins
500 kick drill w/out fins
5 x 200 (breast/free/back/free) efforts
500 cool down.

3500 lcm

Still dogged by a virus but this swim felt like I was back for the first time in a while.

Having so much fun with backstroke I'm not sure free is fitting in to my solo swim days much any longer!

800 skip w/u
3 x 200 back with 100 easy free b/t
2 all out 100 back tests off the blocks. 1:11 and 1:09 which were both records for me so very pumped!
5 x 100 back 50 free. Back all easy, 50's build from 60 percent to 100 on last.
300 c/d easy free and back mix

2950

in Fort St. Johns BC for work. swam at the N. peace river pool tonight workout,

1000 wu
5 x 200 @ 3:15
5 x 100k @ 2:30
200IM cd

2700 scm

nice pool, but lanes are a little narrow and what happened to the backstroke flags?

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some days you're the windshield some days the bug

Managed to get a lunchtime swim in the ocean today. 35 mins doing a couple of loops around the landmark rocks in the bay. 2.something km I guess....don't really care. The sun was out, the water was clear and it was great to be out.

Jealous, wish it were warm enough for OWS here- last night was decent, short with lift:

800 mix wup
5x100 on 1:30 @1:11-1:12
200 easy pull
5x100 on 1:30 bilateral @1:13-1:14
100 easy pull
2100 scy

Lift:
6x6 pull ups
4x10-12 incline sit ups max incline
3x12-15 reps biceps at 20 lb
3x15-20 reps triceps at 25 lbs
3x1:15 wall sit on :30 rest
3x12-15 reverse crunch
3x10-12 reps adductor at 130 lb
3x10-12 rep abductor 120 lb
7 pull ups to finish

Was hoping I had the ability to do a final MS of 3-4x100 on 1:35, but it would have been touch and go.

WU
300s, 150k
300p, 150k
6x50 @ :55 desc 1-3, 4-6
4x75 @ 1:30 (25k, 50s)

MS
4x100 @ 1:50
4x100 @ 1:45
4x100 @ 1:40
300p

3000 scy

Don't be afraid to push some of those 'touch and go's' to total failure and pop! Failing an interval is not always a bad thing. Until I was exposed to USRPT my swimming was stuck in a threshold 'rut'. On the rare occasion I don't pop on the administered set for darn sure he will drop another one to make sure I do!

I will definitely do 1 or 2 next time. I must confess my arms were done and I was feeling a bit of pain in my shoulder (nothing alarming). I hit the last interval @1:35 and decided I wanted to breathe again, not do a hard 300.