The GF devised a pool w/o for us that, while short, sure worked us:
w/u 200s/100 NFR/100k
6x50@:50
#1/4 E/F
#2/5 F/E
#3/6 All fast
4x50 IM switch @1:00 F/B, B/F & again
100IM @2:00 & 1x100@1:30
100IM @2:00 & 2x100@1:30
100IM @2:00 & 3x100@1:30
100IM @2:00 & 4x100@1:30
100k ez
2x150 ez (50k/50bk/50fr)

2700 yds
The 100s after IMs were tough - going from 1:15 to 1:17 except the last 1:13 is all I could do.

---

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

Nice swimming Monty and Dev.

So today was kinda fun actually.

I think the speed work days (only 2 but the 3rd on thursday) are paying off. Able to just up the energy and drop my times without a ton of stress.

14 x 300s today all on or about 15-35 sec rest (basically the next top or bottom)

1-3 were 100fr-bk-free
4-6 were 100free-100kick w board--100 free
7-9 were 100fr - 25 scull, 25 kob, 25 scull, 25 kob, 100 fr
10& 11 -- i decided to put in two up tempo efforts 3:31, 3:27 (something like that so 1:10/100 and it only took focus not much on the HR scale)
12 was 100 swim 25kob, 25scull, 25 back stroke, 25 kob , 100 fre
#13 was 6 x 50 doing 5-7 sprint strokes off the wall and into the finish
#14 was warm down-- broken into all kinds of stuff...


Speed is thursday-- prob gonna work on a set that has a 200 tempo followed by 75s sprint ... havent nailed it down yet.

daved

---

http://www.theundergroundcoach.com

You are having some great swims there too Dave, 100's at low minute pace is a really fast masters time. You and Adrian could have a great workout together I would bet, right around the same zip code, not sure what your age differences are though. But that is the beauty of masters, we all just swim together based on ability, and let the computer sort out the AG later on...

I got back to the hot high pool, although on ly about 85 today, so tolerable. Added back in a couple seconds of rest for the gasping I always have up here, but had overall faster times in just about everything. Pinched Halfspeed's set he did, only I focused more on the IM portion and used the 100 pull to catch my breath a bit.

5x200-3swim@3;10(2;47/2;42/2;35)2 IM kick@4;00(3;44/3;35)
100IM@2;00/100p@1;30. (1;21/1;15)
100IM@2;00/2x100p@1;30(1;21/1;13;1;12)
100IM@2;00/3x100p@1;30(1;20/1;13/1;12/1;11)
100IM@2;00/4x100p@1;30(1;19/1;13/1;11/1;10/1;08)
3x100IM kick@2;30/50fly fast@1;30(1;59/1;55/1;53)(fly's-35+/35+/35 flat)
2x100p@1;30(1;14/1;13)
3100SCY in 58 minutes

What a difference in having an extra 15 minutes can make in quality at the same quantity...

3300 SCY.

1500 (21:14)
3x100K on 2:15
7x100P on 1:30 (1:16-7)
3x100K on 2:15
8x50 stroke on 60 (38-46)
100 drill

Swam 3 days last week, but long hours at the office had me totally wrung out by Saturday. Another year with no March meets to end the indoor swim season. With daylight savings time and warmer weather will increase cycling and maintain about 10k/week swimming.

Ya, someone here on our thread sent me a link to a meet that was supposed to be happening in mid April, but just called the RD and it is a no go again for this year. It was to be a regional championship meet over 3 days too, the Matt Biondi innovational. She said the city is not going to allow gatherings for at least a month or two, and they cannot do it in the summer, so a bust.

Mission Viejo is having intersquad meets, and they may be able to allow some other locals in in the next months, but not this one. Of course their mayor is Brian Goodell, that name will ring a bell with some old time swimmers..

Forgot, I believe you are on the east coast? The nationals are 3rd week of July in NC, probably not too bad a trip for you? And everyone in our age brackets should be vaccinated by then too...(-;

Monty,

Thanks! I appreciate it. Im hopeful these speed sets both continue to happen and that the paces start/keep improving. I (along w everyone basically) has spent the past year scrambling for just some pool time, and in that, I just looked to keep my feel and stay active vs hammering some short stuff.

What is the "high hot pool"? And who is "adrian"... is that a slowtwitcher out here? love to meet up w him if it's possible.

Feels like we should loosely organize a ST Fishtwitch swim meet up when the dust settles here and folks are feeling safe (and vaccinated).... would be a ton of fun. Put faces to names and share info.

Something to consider.

daved

---

http://www.theundergroundcoach.com

Yes, scratching for pool time has become the new game we all play. If you go back into some of the fishes threads and look for this guy's workouts 'Optimal_Adrian", You can see he is pretty proficient in the pool, as well as the OW. He is doing the swim?run stuff now too, like many of us still clinging onto some sort of Multisport.

Many years ago we did a kind of virtual ST swim meet, think Jason organized it. Maybe we could tap into the USMS virtual meet they are going to hold in April/may and do one here through them? I'm about ready to just do my own personal meet all by myself soon, just to keep from going stir crazy.

And my high/hot pool is here in Palmdale. They keep it at 85 minimum usually, often higher, and it is about 3k feet. You wouldn't think I would feel that altitude being I live and train much higher, but Dan and I both notice a significant effect when we workout at that pool. I think that you actually get a handicap from qualifying times at 3k too, so there is that.

300 Warmup
4 x 125 25 kick, 50 catchup, 25 finger drag, 25 swim

Main Set

5 x 400 on 5:00
300 on 3:45
200 on 2:30
100 ez on 2:45

200 cool down.

Hi everyone, I'm about as fishy as a ribeye steak, and I'm not sure exactly how Dr. T's monthly thread works. Hopefully this is the sort of thing that belongs here.

On Feb 1, I decided to stop training like a dualathlete and start training like a triathlete. 17 swims later, my swim CTL is at an all-time high of 19 (womp womp).

I also just read The Triathlete's Training Bible and am giving self coaching a crack. So with regards to swimming I basically have no idea what I'm doing. Mostly I just go do 3000-3200 m in 400 repeats with 80 sec rests.

This morning, did a 1000 m TT (LCM: very privileged to live in a place where pools are open and no time limits so I can swim as much as I want).

W/u: 2x200 EZ
1000 TT: 17:43 for 1:46/100 m
2x500 @ 1:52/53
1x600 @ 1:56

I guess 1:46 goes in Trainingpeaks as my threshold? Hopefully that doesn't make my TSS way too high.

I'm borrowing Mr. Sanders's mantra for now: Stop Sucking at Swimming :)

---

Darren
https://www.strava.com/athletes/12385497

It Me.

We could definitely push each other; that's a solid workout of 14x300.

Last couple of months I am usually the only person there in my time slot, although the pool's heater has been broken until today (back up to 82 from 65).

Monty, we definitely should do another virtual meet. Or, everyone should do the Sam Long swim test and post times.

This morning's swim:

300 easy
8x50 drill
8x100 with paddles as 50 kick/ 50 swim, ~10s rest
8x100 with paddles and ankle band, on 1:20
8x100 swim, descend each group of 4, on 1:25 [1:08-06-05-01 both rounds]
8x50 cruise

3500 scy

plan on an hour on the bike this afternoon.

---

-----

We could definitely push each other; that's a solid workout of 14x300. //

Ya, you two would have a good lane going, and looking at Fishman's recent workout intervals above(swims on 1;15 base, not sure if SCY or SCM though), he could hop right in with you guys too. Then there is Bo, SH and a few others that are you guys speed, but I think they be shut out of swimming this past year.


I will think about doing some challenges like the Sam long one, and maybe that other one that was around a couple years ago. I forget what it was called, but was a continuous 200fly/400IM/1650(or 1500m) free, and there was also a half version of it. I remember doing that 300fly and thinking it should be about over, right? I think it was an online meet/challenge, so maybe someone remembers and can post it up again.


Anyway, those of us that are lucky enough to be swimming, perhaps we can cobble some things together to keep it fresh and exciting until things open up again.

Hi!

Are you on the east coast? I love outside Boston. Until I can convince the wife to move to Colorado or ... well, anywhere else.

Keep up the swimming! And let’s keep throwing out a st fish gathering at the earliest we can.

Then make it an annual pilgrimage or something. Warm weather. Outside swimming for a 4 day weekend in feb every year sounds divine to me!!!

DaveD

---

http://www.theundergroundcoach.com

Trying to get more frequency, my last recent swims:

1500m straight
15x100m@ 2:05
100 easy br/fr

2:00/100m base:
4x200m
2x50 easy
4x150m
2x50 easy
4x100m
2x50 easy
4x50m
2x50 easy
4x150m pull w/ pads
100 easy br/fr

20x100m @2:00
100 easy br/fr

40x50m @1:00
100 easy br/fr

400m
300m pull
200m
100m pull
(All 1st k at 2:00/100m)
10x50 @1:30 fast
100 easy br/fr

I'm in Austin, terrorizing the YMCA pools.

---

-----

HAHA.. not super close to boston tho, there are places further away.

My riding buddy this am went to UT, and ive been there for more than 1 meet in my lifetime!

So, yeah, keep up the swimming.

Tomorrow MyMainSet:

4-5 rounds (hopefully 5) but depends on time.

200 on 3:00 "strong" (swimmer term only we seem to understand)-- goal fore sub 2:10. My buddy will be 2:00 or faster (prob)
5 x 75 on 1:30 doing 2 easy 3 sprint

----
Maybe a round of 25s max kick at the end or 50s kick again like last time. But thats the meat and potatoes for tomorrow. (Im nervous just typing it)

Will report back

daved

---

http://www.theundergroundcoach.com

Warmup
3 x (150 form, 100 build, 50 choice)

12 x 50 4 x ( kick 1:05, stroke/free 1:00, free :55)

2 x ( 4 x 50 free, IM switch, stroke, free)
100 IM
4 x 50 as above
200 IM

10 x 125 pull 4 on 2:00, 3 on 1:55. 3 on 1:50

pretty mellow day

Monty:

You’re talking about The Brute; continuous swim for time of 200fly/400IM/1650. I learned about it on this thread a year ago and it originated at some masters team in SF Bay Area. I did it a year ago almost to the day (March 13) after finding out the New England Masters championships that weekend was canceled. A week later the pools closed for 5 months. The Brute was a tough swim. I think Dev may have introduced it on this thread, as it’s his kind of race.

Yes, Brute is the race. I just looked it up and looks like it happens from October to end of November, so got plenty of time to get that 300 fly in shape!! How did you do in it last year? I think I did it but was too later to enter, around 34 minutes I think it was? Speaking of which, did a set that focused on 100 fly's today, but still have to do kick, kick, pull the first 50 of each 100. But was able to come home each time in 41/40, but sure felt like the last 50 of a 200, not a 100.. Super hot toady too, at least 86+, thus the many different swims in the set to cool the head a bit..

5x(200swim@3;10/100IM kick@2;20/100fly@2;00/100IM kick@2;20) 200's-swim(2;52/2;47)buoy's(2;41/2;37)pull(2;29) IM kicks, 1;59/55/53's/52's) 100's fly(1;30/1;29/1;27/1;26/1;27)
5x100p@1;20(1;14/15's)
3000SCY in 56 minutes

Suppose I'm really going to have to go after the distance fly to get comfortable, but at the moment seems like a very high hill to climb. It never used to be this hard, so something for all you youngins to look forward to!!!

OOF.... that would be a lot of fly for these old shoulders...

SPEED WORK SESSION #3.

Changed it up from the first 2 sessions where we did 100s.

Todays MyMainSet (instagram acct you all should follow) haha

After warm up of course.

200 "strong" on 3:00
6 x 75s on 1:30 as 2 easy 3 MAX 1 ez

We did 3 full rounds the 4th round we only had time for the 200 and 1 of the fast 75s while still leaving time to warm down.

My 200s were: 212, 211, 212, 213 -- pretty happy with these as I was alternate breathing and after being out in 1.01 or 1.02 each time i backed off.
The 75s fast were always 43s high. Pretty consistent. I had a 44 in there and our "last one fast one" I only managed a 43. Juice was gone.. ha.

So, 3 speed sessions under the belt.
Was great to see my 200s strong having the first 100 be at my 100 times from the past weeks. I was easily out in 101 on a couple of the 200s and kept my rhythm with alternate breathing and just backed off the 2nd half. I wanted to keep on it and keep up with my buddy who was doing 2.00 and 1.59s on his 200s he was also always 40. on his 75s. I could keep up with him through 30 yards but he is soooo strong and fast off the wall... just amazing.

Ok, all for now. Im freakin smoked

daved

---

http://www.theundergroundcoach.com

Tuesday swim: m/s 4 x 400 (7:04, 6:55, 6:46, 6:48)


Thursday swim: m/s 4 x 200 (3:12, 3:14, 3:14, 3:13)


Seems like I need to work my speed endurance more - the drop-off from 100m to 200m is 1:30 to 1:36 pace, and the drop-off from 200m to 400m is 1:36 to 1:42. So doubling the distance costs me 6 seconds per 100m, which seems like a lot.

pool is hot, feels like making soup and I'm the meat.

doing basically the workouts from Triathlete's swim program this week.

300 easy
8x50 drill
3x400 on 5:15 as 75 smooth/ 25 hard
3x300 on 4:00 as 100 smooth, 100 hard, 100 smooth
3x200 on 3:00 as 50 fast, 100 smooth, 50 hard (really hot by now, taking a bit extra rest)
2x50 'cool' down (also out of time for my swim slot)

3500 scy

Triathlete billed this as a threshold workout, I would say at the end you feel like you've done a bunch of threshold, but really you were doing over-unders. I am a big fan of the over-under or change-of-pace work, I don't think it's used enough.

might skip the short bike I had planned this afternoon

---

-----

3300SCY swam early morning: 6AM

1000 (14:03, negative split)/200IM kick
7x100P on 1:30 (1:14-7)/200IM kick
5x200 on 3:30 alt IM and Bk/BR (2:56-03)
4x25 on 30/100 drill

Had done some cycling last night and realize that I’m of an age I need more than 12 hours recovery.

Can’t recall what I did the Brute in last year; but I’ll need to do a lot my fly work to get through that first 300 fly. Thanks fully it’s short course.

Hot pools are the worst...

It doesnt feel all that hot when you are going but the times are slower and HR is higher and when you stop... OH MY....
Even at 80degrees today during our speed session, I had a bottle i was drinking that had maurten in it.
And I had a bottle filled w ice cubes and water to sip and pour over me.

Anyways, good swimming. That change of pace stuff is good to do for sure. I think speed work of any kind is not focused on enough in our sport.

Keep at it.

daved

---

http://www.theundergroundcoach.com

GF devised a make-up workout for the pool since we've had some rain and have stayed out of the ocean due to runoff pollution.

w/u: 4x[200s/50k]
4x200p@3:00 descend
800s as 4x[100fr/100IM] no stop
6x100@1:45 as 25k/75s hard
600s w/fins
8x50@:45
400p
200 easy

4800 SCY in an hour-fifteen.

---

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

Friday night special; 3500 SCY
2000 (continuous 400IMs, although switched from fly to one arm fly drill after the first one) 30:46)
300k
Pull set on 1:30/100 (200, 2x150, 4x100)
200k
100 drill/cool down

Need to rebuild my freestyle a bit as is it’s gotten choppy over the past few months