Took a couple days off out of the water, starting to come around a bit. DId a long grinder to get ready for my buddies sea of cortez race this weekend. Hope to get in and do a few hours here and there with him as an escort swimmer, but may have kayak duties the entire time if it is rough.

8x500(3swim@7;00--6;48/6;41/6;34/ 1 IM kick@9;00--8;50/ 3 pull@6;40--6;26/6;21/6;17/ 1 IM kick@9;00--8;58
50 swim
4050SCY in 59;45 with 1000 kick- new work out record

Will any fish be at the Chesapeake Bay swim this Sunday? I will try to do a write up on the event if anyone is interested; it is the greatest open water event on the east coast in my opinion.

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Stanford University Cardinal

Just posted one on my blog. Yesterdays set was:

50LCM Pool

Warm Up:
16x50m: (1min, 50s, 40s, 55s, 50s, 45s, 1min, 40s) x2
3x: 400m IM Kick on 8mins then 2x50m MAX free kick on 2mins
Main Set:
5x100m on 1:30s
1x100m on 1:15s
4x100m on 1:30s
1x100m on 1:15s
3x100m on 1:30s
1x100m on 1:15s
2x100m on 1:15s
2x100m on 1:15s
*The goal of the 1:15s was to ‘make’ it rather than go Vo2 and try and give myself a rest (I still went Vo2 trying to make it regardless)
Cool Down:
5x200m pull on 3mins (I was stuffed and grabbed some paddles)
5.3km in 1:4

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http://twitter.com/willrc91 --- instragram.com/willrc91

Treadwall at the gym - a cross between a rock climbing wall and a treadmill (a vertical one).


9 mi run + 20 minute lake swim this AM. Temp was fine.

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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

500 w/u

Pyramid in Pairs...
2 x 100 on 1:40 in 1:20, 1:20
2 x 200 on 3:20 in 2:50, 2:48
2 x 300 on 5:00 in 4:13, 4:11
2 x 200 on 3:20 in 2:45, 2:44
2 x 100 on 1:40 in 1:19, 1:20

200 c/d

2500 scm

Finally felt fishy today, must be the 20 degree drop in temps, only 97 today. Never though i would be longing for high 90's as a relief from the norm, but there you have it. Living in the hottest spot in the country.

2x(5x100swim descend@1;30/2x 100 IM kick@2;00/2x100 IM @ 1;45/100swim easy@2;00) swims--1;21 to 1;13/ `;`9 to 1;12--kicks-1;50/48/46/43-IM's- 1;21/19/18/16--100's easy-1;21/1;17
1000pull@13;00- 12;25(6;16/6;09)
2x200IM kick@4;00-3;45/3;38
24x25@30, 6 of each stroke- flys-16's/bk's-20's/brst's-21's/fr's-16's
100SD
4100SCY

8 mi trail run, 4000 yd swim

8 x 125 w/u kick 5th length
5 x 100 on 1:25
4 x 200 25k/50d/125s
3 x 300 on 6:00 fast (3:57, 3:57, 4:00)
700 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

5x100 alt s/k w/u
5x100@1:30 1:05/:08/:06/:07/:05
5x100 various kicks
5x100 alt fr (easy)/IM(hard(ish))@2:00 fr 1:10/:12/:10 IM 1:18/:13

2000 sc yardages

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

Back at it this morning.

600 scm warm-up
2 x 500 scm (8:39, 8:20)
5 x 100 scm 1:32, :37, :37, :35, :33
1 x 500 (8:37)

Just looking to get my stroke back right now.

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What I do: http://app.strava.com/athletes/345699

200 fr, 200 bk/br, 200 pull, 200 fr/k, 200 fr, 150 kwf
2x500 1st fast, 2nd ez pull @ir;30 (6;11, 6;30)
2x400 1st fast, 2nd ez pull @ir;30 (4;55, 5;15)
2x300 1st fast, 2nd ez pull @ir;30 (3;40, 4;15)
20x25 sc/sc-1 @;30
4050 scy

Really starting to see some benefit now that I'm adapting to the new breathing patterns. I was doing 1 extra breath off the walls on the "fast" ones (i.e. three straight breaths off the wall) and doing straight 2:3 breathing on the ez pulls. I felt much fresher later into the 500 and 400 than I'm used to; I felt like I had some left in the tank vs. usually feeling dead after a hard 400/500. Coach also mentioned that she doesn't notice that I'm doing it anymore. Not sure if that means I've gotten good at it or that she is no longer paying attention ;)

June Spreadsheet is up. Sorry for the delay; I got distracted.

https://docs.google.com/...vQm51d3lndnBwa0tDUHc

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I will not be there this Sunday, but I have a friend I train with that is heading out this Saturday to do the race. He has done it a few times I think. We were discussing the swim and I have a question. What do you do for nutrition during this event?

Today...

~3,500 LCM

Main portion of workout...

6x100@1:20 pull w/ paddles (ave: 1:10, first 1:06)
3x200@3:00 swim (ave: 2:35)
6x100@1:20 pull w/ paddles (ave: 1:13)
3x200@3:00 swim (ave: 2:38)



Edit: Evidently I wasn't doing those 300's at world record pace, turns out they were really 200's, so I changed them.

typically i just drink a ton of gatorade the morning of, then try to pee right before the race starts. and I wore a wetsuit two years ago, and probably will again this year, and just stuck a gel in there to take around the hour mark to give me a little boost towards the finish.

http://www.washingtonpost.com/...AR2010070702275.html
an article from two years ago. terribly written, but it made the washington post. a lot of the facts in there aren't correct (the writer was not familiar with swimming)

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Stanford University Cardinal

Those are some blazing fast 300's dude. =)

Today's workout:

300easy
4x50 drill

4x500 steady pace (6:14 on all 4), 45-60s rest

8x50 odd drill even strong (32's)

100 easy

3000scm

side note: the outdoor pool I use is turning into a bath, water temp is likely around 85.

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Ha! That's a good catch. They were 3x200. Although, I think I could average 2:35 for 300m if I jumped out and ran down the side of the pool (maybe 35-40m?) before diving back in.

Thanks for the information and best of luck at the race!

another cool 99 degree day here, had to swim late, sitting at the car mechanic's for 2 1/2 hours.

3000 ladder, 1/2/3/4/500swim@1;30 up, 500/4/3/2/1 pull@1;20 on way down, goal was to descend 100 avg each swim-- 1;22/2;42/4;01/5;19/6;37/6;17/4;57/3;38/2;21/1;05
200IM kick@4;00
4x200p@2;45 easy- 2;39 to 2;34
4000SCY in 57min

A long, longcourse day:
w/up: 500 free, 500 pull, 300 kick
Main set: 100, 200, 300, 400, 500, 500, 400, 300, 200, 100, 100, 200, 300, 400
10-20 secs rest between.
5300lcm
I slowed down a lot--been realising I need to work on my basic endurance.

 

Replying to:Re: June Swim Thread [SH] by TheWaterIsOpenPost:Will any fish be at the Chesapeake Bay swim this Sunday? I will try to do a write up on the event if anyone is interested; it is the greatest open water event on the east coast in my opinion.


Stanford University Cardinal

I would love to hear about it. I've been wanting to do that race since I was 14 (grew up in MD), but circumstances have never conspired...maybe next year.

2x300@3:00? Really?

Wednesday's Workout:

1000 w/u
15 x 100 on 1:45 in 1:20-1:21
500 c/d

3000 scm

Today's Workout:

500 w/u

Pyramid on 1:40 Base
100 on 1:40 in 1:20
150 on 2:30 in 2:04
200 on 3:20 in 2:47
250 on 4:10 in 3:29
300 on 5:00 in 4:11
250 on 4:10 in 3:29
200 on 3:20 in 2:45
150 on 2:30 in 2:01
100 in 1:18

300 c/d

2500 scm

No, not really. Please see edit. =)

Last workout before mexico, decided to honor the distance swim and do a mini version of my own. Back up to 106 today, but that is the new normal around here;

5x100s@1;30- 1;22 to 1;17
5x100IM kick@2;00--1;50 to 1;45
2x1000p@13;00--12;27(6;17/6;10)--12;17(6;10/6;07)
5x100IM kick@2;00-1;50 to 1;46
500p-6;28
4000SCY in 59;58, had to really struggle at the end to make it under an hour with my 1000 of kicking in there..

Adios Amigos!!

Gotcha. You repeated it twice and I knew it couldn't be right, but I wasn't sure if it was 200s. Looks like a good set!