2+ miles in Long Pond on Mt. Desert Island. The water was 67-70, I obviously didn't wear a wetsuit :-) oh the thrill of cold water. I'm very grateful for the friend who kayaked so I could get some time in island waters. The logistics of getting me in the ocean were too hard to pull together quickly, but this was also AWESOME.

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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

Really glad for you to be able to swim in a legit cold pool, even if it is a little wonky. I took all day yesterday off to just cool my body down and gain some minerals back, and today had a pretty good one. I dont know why, but my usual hot pool was only 83 degrees today, and in the 108 outside temp it felt cold. First time in quite awhile I can remember not having to slow down too much for heat, just the altitude. New PR in the 200 back, by a lot too. Dan was there and swam the 200's with me and loaded up his free for my back and IM swims. Having that push was a great motivator I guess:

10x200 as(3xswim@3;10/1 IM kick@4;00/ 1 back#5/1 IM #10@3;30) swims(2;46/40/36)pulls(2;29/27/25) Back(2;48--1;21/1;27 new PR) IM(2;45) kicks(3;40/3;44)
8x50@1;00, odds buoy/evens IM order-- Buoys(38/37's) fly(35) back(39)breast(40)free(31) 100 IM kick(1;58)
6x50@1;10. fly/bouy/kick. fly(39/36)
500 steady descend pull(6;20)
3300SCY in 60 minutes

Really surprised at the back, best time before was a 2;58, so 10 second drop. Dan was holding low 2;50's for his swims, but uncorked for this swim and I just kept pace. Really feel better about my back split for 400IM now, need to be in the mid 1;20's for a good race.

Meet 7/11 at mvn It’s long course and capped at 200 entries

More great swimming! well done everyone.

Did friday masters yesterday.

we did 2 sets of 50s.

First set was 20 x 50 on :40
I did 4 free (holding 31s and 32s) focusing on my turns then did fly for the 5th one ... all to help keep count and get some fly in

Second set was 15 x 50 on :40
I did these all free w a fast flip turn focus and an additional flip at the end of the pool. mostly 33s and 34s

Before that set as prep we did something w a "fast" 100 at the end x 2. I pushed a very easy 100 and 59 on those. Felt great. Beautiful outdoor am, with cool water and air. Perfect for some faster swimming. Monty, you will absolutely kill it at sea level and a cool pool at nats.

daved

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http://www.theundergroundcoach.com

I swam 5 sessions during Week 6 of Flipturn School.

In week 1 I slogged a 200m in 3:16.
Week 2 - 3:11.
Week 3 - 3:07.
But in week 6 I am very happy to report a 3:01. So, that's progress.

My open-turn 200m best is 2:54. The 7sec spread between 2:54 and 3:01 is mostly down to fear!! I was just killing myself in that 2:54. But in the 3:01 I was being rather cautious because, gee, I might get tired and screw up the turns. I'm just not very confident yet.

My biggest fear is that, a few months down the road, I'll get to 2:53 with flipturns, yay, then I'll wonder if I can do 2:48 with open-turns. :( ie Will I get to a point when I KNOW that my flipturning is better than my open-turning? How will I know?

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Damn. Sorry to hear that things are not going as hoped.

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Open vs flip - you do a 200 each way and see which is faster! And the answer is you will get to the point where flips are definitely faster.

63 x 100 on 1:40 for me today. I wanted a big workout that was a proxy for a ten Mile classic Maine road race - canceled due to covid this year again, not that I would be there anyway. I feel good about my workout being an offering to the race.

---

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 guess I swim faster on Thursdays. Not as fast as last Thursday but faster than Tuesday. Also was more consistent with rest at 15 second intervals.

3x50 @ 1:06
11x100 @ 2:23
2x50 @ 1:12

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Washed up footy player turned Triathlete.

Yeah, after 3 to 6 months I'll do some trials. I feel guilty going back to a bad habit, but I need to make sure that the new good habit is actually working.

Currently my 50m is equal (ie flipturns vs open-turns), my 100m is 2sec difference, my 200m is 7sec difference, and my 400m is 32sec difference. So, the longer the distance, the more I struggle, currently. For me, flipturning IS hypoxic training! :) But I am confident that my brain-body will continue to adjust. This was only week 6. I must keep my eye on the big picture.

Thanks.

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Meet 7/11 at mvn It’s long course and capped at 200 entries //

Thanks for the heads up, but I think I will pass on long course for now. Not sure it would do anything for me other than a good workout, and perhaps some dive practice. But the blocks are up at my pool and I will start using them to get accustomed again. I recall getting a cramp a couple times from the push off and having to hold my foot weird for a bit before it let up. Maybe some weights as in calf raises? Thinking it was from running through the swim meet, but who knows.


A glorious day at the lower pool today, another 83 degree water day(100+ outside), but lots of O2!!


5x100swim@1;40(1;21/21/19/16/14) 4x100IM kick@2;00(1;53/49/48/47)
300swim for time@1k pace(3;48--1;17/16/15) New PR for effort/ 200IM kick@4;30(3;50)
6x(200pull@3;30/50 hard fly or breast@1;30) pulls(2;27/23/21--2;28/25/20) fly's(34/33/32 New PR) breast(40/39.9/39)
2900SCY in 58 minutes


So goal is to take more rest and swim overall faster times. Happy with the fly and breast, 32 push off must be sub 30 off the blocks now? 1k pacing is coming together, thinking if I back off after first 100, I could go quite a few more at my 1;18 target pace..

An OW marathon swimmer has moved to the area! I was annoyed that I had to split a lane until I realized the fish who'd gotten in with me was a distance swimmer, so I told him I wanted to do 200s or 300s and asked if that were appealing. He took me up on it :-) I hope he stays around the area, as I think this would be productive for both of us once I'm back to normal.

3025 yds + some lifting

550 on 8
5 x 100 on 1:30
50 kick + 25 swim + 50 kick
250 fast-ish
5 x 200 on 3:15 (2:42, 2:43, 2:44, 2:43, 2:42)
50 easy
6 x 100 on 1:45 (1:16, 1:18, 1:20, 1:22, 1:18, 1:16)
25 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

I did 700yds of fly Friday and then took a nap. Nothing more than a 50 at a time. Saturday I did 4 100s IM last one 1:17 and 2 200sIM 2:53/43 second one had to really push to go that fast.

Then did my pulling test of 8 100s last 4 all out on 2min 01 01 01 03. So slight improvement, trying to increase my speed with faster turnover. Saturday was 3800yds

Today I ran 40 min no swim after 6 straight practices. For weights I’m doing leg press calf press and leg curls and some abs. Also triceps. No free weights just machines. Just trying improve my explosiveness off the walls I don’t have time for a complete weight program. I’ve been running pain free on my treadmill at home it’s really motivating me to enter a triathlon later this summer. Maybe Santa Barbara or malibu

Spit in his side of the lane and challenge him to a 3k race

Nice job T on the fly and IM's, and that set of 4x100's is really getting after it. Man we need to get in a lane next to each other soon so we can really drop some times!! Wasn't planning on swimming today, but wife went out of town, so took Dans wife's slot at the nice cooler pool. Just did a kind of grind out set to get in the yards(dan wanted a pacer for 200's), will be off until Tuesday until she gets home.

10x200@3;10 as 5 swim(2;48 to 2;45 easy pacing)3x150swim/50 breast(2;49/48/46)2 buoy(2;42/2;36)
2x150IM kick@3;10(2;50/2;43)
10x100p@1;30 really easy stretch out(1;17's to 1;13)
3300SCY in 57 minutes

Was really are weary on the last pull set, but HR remained super low. Have a day of running tomorrow and then hit it hard again on Tuesday..

Likely the next star for distance on the women's side. More all round ability across all 4 strokes than Ledecky.

 

McIntosh making the FINA cut back in May in the 400. 1:56.19 in the 200 yesterday to officially make the team. She turns 15 Aug 18th. 


Her mom Jill Horstead made the 84 team at 17, 9th in 200 Fly

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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)

He was back this morning; it turns out he showed up in the 19 days I was away and made friends WITH THE SPRINTERS. This morning he started swimming with the sprinters before I could snag his company. I think he is actually probably an IMer by trade - his strokes are way better than his distance free. In any event, our paces for distance is such that the ideal thing to do would be like 200s on 3:30 but I do 250 and he does 200 - or some other comparable thing where my job is to lap him and his job is not to be lapped. I've been on both sides of that game and find it fun from either position.

---

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 watched the mens 1500m last night - OMG that flutter kick... hot stuff.


5525 yd swim, 30 min water running

no real intervals unless marked - I have a fair amount of muscle fatigue from the Wear Myself Out Before Surgery project. So that mission is going well.

500
50 kick
2 x 400
50 kick
3 x [3 x 100 on 1:30] extra :30 after each set
50 kick
4 x 200 on 4 (2:46, 2:43, 2:42, 2:40)
50 kick
5 x 100 on 1:30
50 kick
5 x 100 evens 75 fly kick/25 breast kick
50 kick (I think)
4 x 200 evens breast kick
400 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

our paces for distance is such that the ideal thing to do would be like 200s on 3:30 but I do 250 and he does 200 - or some other comparable thing where my job is to lap him and his job is not to be lapped. I've been on both sides of that game and find it fun from either position. //

This is a game that I think is way underutilized these days. So many of us swim alone, or with just a few at times of differing paces, so it totally makes sense to figure out how to make it challenging for all swimmers of different paces. I do this with dan sometimes, having to lengthen or shorten the swim distance to make it a sprint finish the last lap. My wife also, she does 100's while I do 150's, so more of a sense of a group workout..


But lately I do IM or stroke head up against his free, sometimes give him a rest swim right before(while I kick) so he can load up. And the rivalry is a great motivator, he remembers the last IM time I did and prepares to beat it, and then I just go a little faster to out touch him!! We keep laddering down the times, so it is like we each have a like partner to swim against. Be creative folks and workouts will be a lot more fun and enjoyable.


Now get him out of the sprint lane and make him your rabbit!!!

1:56.19 200 Free - McIntosh...


May be geoblocked

800 is this afternoon.

---

___________________________________________
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)

Great points about making swimming competitive.

I will start doing that a bit w eric and see how it goes. Prob start w the kicking since he is a solid 5 seconds faster on 25s... I will try that this thursday and see how it goes.

Today was 4k easy

1000 warm up as 200sw50back
1000 as 75swim25scull, 75swim25kob
1000 kick alt 100 w board 100 wo board
100 easy
200IM drill
4 x 25 of each stroke IM order of course, on :30 (working breakouts)
100 easy
4 x 50 alactate work on 1:00
200 warm down
-----

Nothing too fancy. Working in some more odd stroke is fun and back to aiming to get over 1k of kicking in during each session


daved

---

http://www.theundergroundcoach.com

I showed up to surgery with goggle marks
I didn't wash my hair (had to dry it though per their instructions, and this took 5 min off my swim time, humph) and I didn't shower because I wanted the chlorine on my skin a little longer. I don't know how to explain needing that but you all probably get it


this set felt very aerobic, damn I am fit


3200 yds, started to cry on the 16th 100 but I had to cut that out because I needed to push off on the next repeat
20 x 100 first 18 on 1:30 last 2 on 1:25
150 kick the odd 50s
2 x (100 fast, 50 kick) 1:14 high, 1:15
2 x (200 fast, 50 kick) 2:36, 2:36
250 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

Hot high pool again, the respite from the hot water is over. Did a bunch of 150's at target 1k race pace, felt good, but hot..


15x150 as- 6swim@2;30(1;57/56's) 4 buoy@2;30(1;56/56/53/51)3 IM kick@3;00(2;52/49/46)2pull@2;10(1;51/48)
4x100IM order@2;10- fly(1;33) back(1;25) breaked here for heat-breast(1;29) free(1;09)
200p(2;32)100kick(1;55)
2950SCY

Hot pool again for me, too.

300 warmup
8x50 drill
5x100 with ankle band
500 hard (5:25)
5x100 cruise
4x50 drill
100 cruise

2500scy

+70 minutes on the bike

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rest day here, first of many
pretty jealous of you people!
xoxo

---

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

Good main set today

6 25s fly @40
4 200s @3:30. 25fr 75bk 75br 25 fr. last one 2:51
625s fly @40
4 200s @3:15 50fr 50bk 50br 50fr. Last one 2:41
6 25s fly @ 40

Was holding 15/16s on the fly sprints a couple 14s when I left early. 3600 total then abs and weights