Did this one on Thursday after moving 40 minute run, first double in a very long time:

25x100- 5swim@1;40(1;28 to 1;22)5swim@1;35(1;22 to 1;19)5IM kick@2;00(1;55 to 1;47)5 buoy@1;30(1;20 to 1;16) 5 pull@1;20(1;14/15's)
12x50@1;00, odds fly, evens buoy(buoys-42/41's) fly(49/48/46/40/39)
3100SCY

Got to the lower pool today for the hour plus, but water was hot, ugghhh..

15x200 as
3x(200s@3;10/200s@3;00/200IM kick@4;20/200IM@3;30 descend everything(swims(2;52/2;45/buoys-2;43/2;39/pulls-2;31/2;29) Kicks(3;51/3;47/3;43) IM's(2;48/2;45/2;46)
200IM kick@4;00(3;51)200 buoy(2;42)
6x100-2x(100pull@1;45/100IM kick@2;30/100IM @2;00(pulls-1;15/13) IM's(1;20/1;19)
4x100pull@1;30 easy descend(1;19/17/15/12)
4000SCY in 73 minutes

Had to drive to downtown LA today for my 2nd shot, so stopped at the far pool for a rare double weekend swim. Water still hot(85 degrees) but at least at a reasonable altitude. Did my first swim with Dan since his return to the pool, so opted to do the set of 400's as 25 breast/75 free.

5x400@6;30-25 breast/75 free thought- (6;00/5;52/5;46/5;45/5;39)
300IM kick@6;00(5;34)
1000pull easy descend, 1;19 to 1;12 (12;57--6;34/6;23)
200IM kick easy-(3;57)
3500SCY in 60 minutes

 Congrats on getting the second shot. I’m in the last group in MA so hoping for May.

3400 SCY
1200 (16:46)/300 IM kick
8x100 on 1:45 alternate IM and stroke (1:24-1:36)/200IM Kick
8x100P on 1:30 (1:14-7)
100 easy/drill

 I’m in the last group in MA so hoping for May.//

Aren't you like 63/64? How can that be the last group, would think it is the next one, at least it will be around here. Just not sure if it will be 60+, or the bigger 50 to 64. And good job on keeping up your strokes, you will be ready for the Brute!!

Congrats on your second shot!

7 mi run, 1100 m (1050 swim + 50 kick) this AM. I didn't swim for 8 days, am lazy
Yesterday I volunteered at the NCAA xc meet championships packet pickup and today I'm at the finish line (OK State is hosting!) it is fun and also quite dizzying to have so many very, very fast runners kicking about town.

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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

Watching the XC livestream now.

Last swim on friday:
speed/power work

300 warmup
8x50 drill
5x100 with ankle band
24x25, every 4th one fast
6x50 (ish) with stretch cords. I can only make it to about the far flags, have to anchor to a light pole about 5 yards from the pool edge. Sprint back
2x50 easy

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Well, today was interesting....

12 x 400 (pretty much on 6min as there were mixes of strokes, drills, kicking)

#1&2 were 200swim, 100bk, 100sw
#3&4 were 200swim, 100 kick w board , 100 swim
#5&6 were 200swim, 25scull, 25kickonback, 25scull, 25kob, 100 swim
#7 was all kick w board (held 155/100)
#8 was 200swim, 100bk, 100 swim
#9 was 400 tempo went 4:36 breathing every 3rd (alternate breathing)-- pretty happy how easy this felt
#10 was 200swim, 25sc25k25sc25k, 100swim
#11 was 100swim 200kick w board, 100 swim
#12 was 200swim, 25sc, 25k,25sc,25k, 100 swim
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last 200 was 3 x 50 with alactate work the last 50 was easy

SPEED SET #4 this thursday. Repeat from last weeks set. WE of course hope for speed improvement

All the best,
daved

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http://www.theundergroundcoach.com

W/U 400 75 free, 25 reverse IM order
4 x 100 25 kick, 25 catch up, 25 finger, 25 swim

Main set

24 x 175 4 x ( 2 on 2:40, 2 on 2:30, 2 on 2:20) 1 minute rest
Long smooth set

4 x 100 cool

I had my first shot the other day. Next day, it felt like someone punched me in the shoulder, but I was functional and swam anyway.
I did not swim today. Several reasons: 1: it's 39 degree air and 54 degree water, but there's been amazing bioluminescence lately. Experienced it swimming early, 6:00, yesterday morning - the brightest I've ever seen. 2: Had my final tax prep appointment. A complex financial year, last year, so had a lot of paperwork. 3. I have my pre-op appointment with my surgeon this afternoon for my back surgery on the 31st. (I get my second shot on April 2. I hope I am back home by then to get it.) and 4: Have to pack for our 4-day Swim Camp vacation at Rancho Leonero, just 45 minutes north of San Jose Del Cabo on the Sea of Cortez. That's gonna be awesome... a bunch of drinkers with a swimming problem!

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

The Rancho looks pretty awesome, is it an organized swim? Or just a bunch that get together and wing it? Good luck with your back stuff, is it major or just a quick in and out?

I started thinking about my 400IM and the Brute swim later in the summer today, so did a bunch of stroke stuff and the first 600 of the Brute just to see. It sucked balls:

3x(3x100s@1;40/100 back@2;00/100 brest@2;00) 100's(swim-1;27/25/23)buoy(1;21/19/18)pull(1;12/09/07) Backs(1;29/25/24) Breast(1;33/29/26)
5x100IM kick@2;00(1;52/49/48/47/42)
Brute lead out as; 3x100fly@2;00(1;37/37/36)300 back/breast/free(4;30--1;31/1;39/1;20)
2x200p@3;00(2;36/29)
3000SCY in 58 minutes

I started with the intention of doing a 300 fly and then into the rest of the 300IM, but HR got high so decided to do that first bit as interval. So technically I did a 10;30 for that 600(counting wall rest time), but under 9;30 swimming time. Goal would to be able to do under 10 super comfortable, then have a really good 1650 followup..

We'll have 2-3 organized swims of 2-4000 yards with opportunities to have smaller group ad hoc swims of whatever distances the group decides on. There will be a lot of very accomplished OW marathon swimmers, so it should be a lot of swimming (or they're just taking a break from it all and delving into margaritas and pina coladas)
My back operation is pretty big, but minimally invasive with pedicle screws and rods from L3-L5. One or two nights' stay depending on how I respond. Gonna be 6-8 weeks before I can do anything substantial, so down the Big Kahuna list I will fall.

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

SPEED SESH #4:

same set as last week. Very different results for both me and my buddy.


Warm up: 1k mix of 200sw50bk
then 4 x 50 alactate work as prep set for MyMainSet.
50 easy
----------
Main Set: 4 rounds of

200 on 3min "strong"
6 x 75 on 1:30 2easy, 3 max sprint, 1 easy recovery

This week we got through all of it. Last week we did not. Kind of odd.. .but ok.
my 200s were just super today. Easy, Alt breathing 2:14 (buddy was off on his first one too) then more respectable 2:11, 2:10, 2:11

The 75s-- My buddy didnt have that "pop" today either and so we were both on the struggle bus to get speeds up!
I managed these times on my 75s.
44,43,44 then 43,43,44 then 44, 43, 45, then 44,45,44

So all at 1:00/100 or faster but today just wasnt there for either of us. Super happy to have 4 ridiculously hard speed sessions under my belt for the month of march and we are planning one more next week. Then I get my second shot on the 28th, and heard that moderna shot can take a lot out of ya, so Im hoping to "taper" into and out of, that timeframe a bit and hopefully then get going again in april before the May 8 xterra.

Hope you all are doing well.

Any suggestions for next weeks speed sesh???
daved

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http://www.theundergroundcoach.com

Good luck with surgery.

Tuesday's swim:

300 easy
8x50 drill
1000 as 200 cruise swim/ 50 kick (12:35)
3x400 pull, descend (4:21-17-10)
10x50 cruise, get the right water feeling back

3400 scy

Today's swim:

300 easy
8x50 drill
2 rounds of 3x300 descend, 2x50 easy
300's on 4:10, making sure not to overheat. 50's on 1:00
round1: 3:29-26-21
round 2: 3:26-22-18
200 fast (2:06)
10x50 cruise on :50 (just padding yardage and using my whole time slot)

3400 scy

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I had a super fun day. They had big TV screens set up near the finish so we could see that livestream; with 1k to go for the leaders I had to return to my position at the water table. The finish line carnage was quite the thing.

Tuesday 37.2 mi bike + 2 mi run
Wednesday 11.5 mi run + 7.5 mi bike
today 7 mi run + 1800m swim

swim was 2 x [800 swim, 50 kick] then a 100 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

18.5 mi bike
5800m swim (my stroke felt soooooo good)

4 x 500 on 9 (8:11, 8:05, 7:49, 7:42)
4 x 400 on 7:30 (6:23, 6:24, 6:23, 6:17)
50 kick
4 x 300 on 5:30 don't recall the splits
50 kick
4 x 200 on 3:30 don't recall the splits
100 kick 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

Nice swimming!! those are some legit swim times.

Really starting to feel these speed sets pay off during the "easier" swim days.

Thanks for sharing. You doing those times in a hot pool too???

daved

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http://www.theundergroundcoach.com

Yeah, hot pool, about 85-86. Luckily the air temp this week was in the upper 40's, so I can cool off a bit after each interval. the YMCA doesn't cater to hard swimming, more like the really old guy aqua-jogging in lane 1.

Today's swim:

300 easy
40x50 (because I can't fit 40x100 into one of these time slots)
-8 drill
-4 25 sprint/25 ez
-2 cruise
-16 with fins, 4 of each stroke in IM order. 3 cruise, 1 fast
-2 cruise
- 8 as odds fast, evens easy

one extra 50 easy

2350 scy

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Ya, I hear you on the hot pool syndrome, it can make workouts just suck. Did this yesterday in an 86 degree pool, had to cut my set of 10x150 down to 9, felt like I was in Kona during the run..Did stroke focus again, kind of liking throwing in strokes with free, and getting my transition from one to the other more comfortable.

5x100@1;40-75free/25back(1;28/27/26/24/23)
9x150@2;30-50 breast/100free(2;09/08/07/06/06/05/05/05/01)
500p@7;00(6;26)
3x100IM kick@2;30/50fly@1;15 Kicks(2;03/1;59/1;46) fly(38/38/37)
100p/100kick
3000SCY

Pretty happy to be able to get down to 1;20 pace for the breast/free 150's, would be 3 to 5 seconds better in an 81 degree pool. Breast stroke is the worst for heat, just none of your body out of the water for any cooling effect.

Mon
6x400m@8:00 1-3 swim, 4-6 pull w/ pads
Low 7's
100 easy

Wed:
20x100m@2:00 1-15 swim, 16-20 pull w/ pads
Avg 1:45ish

Fri:
10x100m@1:55,
1st 1:33, 2-8 1:40-1:42, 10th 1:37
50 easy
Pull w/ pads set @2:00 base:
3x150m
3x100m
3x50m
50 easy

Your are getting me motivated Dave to do some faster stuff. I know in my head it is the shortest and most efficient way to get fast for pool swimming, but hard sometimes to get out of those long, short rest sets we get so accustomed to for Tri training. It looks like very soon on a day when you are feeling it, those sub minute 100's are going to be dropping like flies. Then you and Adrian will be just about neck and neck, as I recall he would bomb 57 to 59's when he was really getting after it. He like me just needs some cold water to swim in!!

So with that in mind, had a guy 10 years my junior jump in the lane next to me, and I got a couple of really competitive swims in with him. Last one was the lead out of the short Brute swim, gonna do a lot of these to try and figure out the pace that lets me go into the distance free segment fresh enough to keep the pressure on.

8x200@3;10- 5swim(2;49/45/42/41/36)3pull(2;29/25/24)
3x100p@1;15(1;09/1;10/1;09) 100 easy swim
Brute lite first 300-(100fly/200IM no break) 4;31--(1;36/2;55)
2300SCY

Was pretty happy holding 1;30 pace for the 100/200 brute lite, if I can then do a solid sub 7 minute 500 on the back of it, might be able to win it, or at least be near the top(for AG of course) On paper it seems so easy, but when you start either the 500 or 1650 after that first section gassed, they become a real slogfest.

It was a Xmas miracle today, showed up to the lower weekend pool and the line was around the pool. Apparently there was a high school swim meet of some sort and the big pool was taken over, so Dan and I had to swim in the 8 lane smaller one. I jumped in and it was only 82 degrees or so!! Apparently they lowered the temps of the pools because of the swim meet, and were only off by 3 degrees(fast swim temp is around 79). But a far cry from where it usually is, so I decided to do some 400's.

4x100s@1;40(1/24/23/22/20)
6x400 as @X(400IM@6;30/400IM kick@8;00/400p@6;30) IM's(5;55-1;30/1;30/1;37/1;18--6;03-1;30/1;33/1;40/1;20) Kicks(7;24/7;21) pulls(5;03/4;55)
Broken 200IM, 50's@2;00(fly-33/back-38/Breast(Dive-37) Free(Dive-29+)
100kick/100 buoy
3200SCY 62 minutes

Was actually able to swim the 100 fly on first 400IM and hold pace after. Went about 3 seconds faster at the 75 on next one, and had to fall to kick, kick pull, and then fell apart after. That first 100 is so tricky to overall time, gonna have to do many more to dial that in. Guard let me dive on two of my 50's, got a decent 50 breast at 37, and always looks good to have a 29 in front of a 50 free in workout(almost never see that anymore). But that was a new workout PR for 400IM, 5;55, which puts me easily top 5 nation. Now just need to drop20+ seconds off of that, and podium is possible..

Was great to see some swim meets coming back too. Not really any different than a swim workout, one per lane, and everyone on deck with a mask social distancing..

Been back for 2 weeks after being out for 11.

Swim 4


https://strava.app.link/ajr0cTt8Neb


Swim 5

https://strava.app.link/1U90kde8Neb

I'll post the first 3 in a bit.

The replacement Phelx Edge they sent in December has been flawless. The new firmware seems to have corrected the issues.

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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)

Thats nice Monty!

Thanks for saying. I have been motivate by you guys for so long, so its nice to give back.

Looks like some great swimming on your end! Keep at it. Im still mulling over the set this week, for the speed work.

Was tinkering with something like this:
(speed focus only of course there is warm up and prep)

4 x 25 on :45
2 x 50 on :1:15
1 x 100 (it will be recovery after this so no real interval needed)

Repeat this 3 x through

Prob an easy 100 or 200 after the 100 max for recovery.

daved

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http://www.theundergroundcoach.com