2.8 mi run, 1250 m swim (straight, last lap kick), 10 mi bike

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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

Happy March!

6 x 150 warmup (50 kick, 50 drill, 50 swim) R:15

15 x 50 :30 3 x (2 smooth, 2 build, 1 fast)

3 x ( 5 x 75 1 on 1:20, 2 on 1:15, 2 on 1:10, 5 x 25)

pull set. 3 x (1 x 125 2:00, 2 x 100 1:30, 3 x 75 1:00)

Monday morning swim:

w/u: 200 free 100 back 300 drill
m/s: 20 x 100 as 1-4 IM 5-8 pull 9-12 free 13 back 14 BS 15 free (hard: 1:27) 16 back 17 BS 18 free (hard: 1:28) 19 back 20 BS

Felt pretty good on the hard 100s, pleased to dip under 1:30, it shows the speed from the 50s is starting to show in the longer reps.

Will be swimming less this month and starting to focus more on the bike/run as the snow is melting and the roads are beckoning.

Feb was a good month for my swimming, and to a lesser degree running. Looking forward to some warmer days now at the outside pools. Lots of stroke today, thinking about the 400 IM and 200's in the future;

5x100-3s@1;40(1;25/23/21) 2xIM kick@2;00(1;55/52)
15x100 stroke@2;10, 5 of each(fly-1;38/37/36/35/30) back(1;31/30/29/27/23) breast-(1;33/33/31/30/28)
5x100p@1;30(1;11/10/09/12/05) backed off #4 to blow out #5
300IM kick easy(5;55)300p medium hard(3;41)
3100SCY in 59 minutes

Most my distance fly past a 50 is kick, kick, pull still. Heart rate just gets too high to be able to hold a decent interval. Adding in one lap at a time of normal fly until I can hold the whole thing without gasping for a minute+ afterwards.

I know I swam a lot last week, but I expected to feel good today (last week was close to 30k M-Sa, didn't swim Sunday, expected to feel tight yesterday and did, but usually I would feel good today)

4.8 mi run progressive miles 1 to 4 (didn't get all the splits but a couple seconds under 8 min on the last mile) and .8 c/d
1900 m swim (18 x 100 as 6@ each 1:50, 1:45, 1:40 then 100 kick)
8 mi easy bike

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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

I always go quality over quantity on fly. My go to is 4 50s on a minute or I do 25 sprints. I do 100s but it’s usually 50fly/50bk etc. or some Other variation. You should do some reverse IMs and some fly kick on your back. Also some 25 fly kick underwater either stomach or on back really helps with some breath control just don’t overdo it and blackout

Shoulders felt tight on this morning's swim, after swinging a kettlebell around yesterday, but they eventually loosened up.

w/u: 200 free, 100 back, 100 BS
m/s: 18 x 100 as 1-4 pull (1:33 best), 5 BS 6 back; 7-10 free (1:32 best), 11 BS 12 back; 13-16 IM (1:42 best), 17 BS 18 back
c/d: 400, mixed strokes

De-constructing my crappy stroke.

400m sculling/kicking drills.
4x100 25left arm 25right arm, single kick per pull, arm out front.
4x100 as above, arm at side.
400 small paddles, no buoy, breath every third.
4x100 IM to loosen and stretch.

I always go quality over quantity on fly.//

That is exactly what my age has forced me to do the past 5+ years or so. I can bust out some great 50's with good rest, but try and do a 100's hard on 2 minutes, forget about it. So I think my approach now will be similar to yours, get some speed going, do some short rest intervals on sprints, and hope that a taper will solve the high HR issues!!


Only scary thing is that 200fly though, that's putting a lot of pressure on a taper to get through the last 50+ without tombstoning..Have actually been thinking about Dev's old 1000's+ of fly/free or some other stroke. Might be a good way to harden all those fly muscles into getting some relaxed endurance...

"Eastern Block Tuesday"

w/u 200 25 free/25 rev IM
4 x 125 25 kick/50 catch up/25 finger/25 fist

Main 4 x (400 on 5:00, 6 x 125 (2 on 1:55, 2 on 1:50, 2 on 1:45) ez 50 on 2:00


Impressive work on the Fly work. Will have to wait until outside pool opens since fly is a bit tricky with swimmers starting on both ends.

heater still broken at the pool, and it's getting colder (<67F).

Decided to do some swimrun training (in a SR wetsuit):

300 warmup
8x50 drill
5x400 on 5:20 cruise, with paddles, buoy, and shoes.
2x100 easy

2900scy

playing around with how to decrease drag from the shoes, like a slow 2-beat 'kick' to lift one foot out of the water at a time or slightly flexing butt and hamstrings to lift heels out of the water. Not sure either makes a huge difference and likely uses more energy to perform.

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4.9 mi run 44:30, 2300m swim, lifting

my swim speed is on its third day of "disappeared"

2 x [500 swim + 50 kick + 4 x 100 on 1:50]
tried to do a couple 100s fast, 1:30s ????
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

Got a notice from the swim club today that Centennial (where I swim out of) won't be reopening for March. They closed in March of 2020 to do renovations, were supposed to reopen in Nov. Delayed because they found a leak. then delayed again. and again. and now again.....

I do have other options, but it means booking lane times and all that. I really need to get back in the water, but the next available pool time isn't for another week....

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Pulled a muscle in my lower back doing weights, but swimming was mildly obstructive on turns only. Then went to pick up my towel and bam!! So now will hobble for a few days I suppose, traveling this weekend anyway so probably ok to have some days off:

500s@7;30(7;18)500IM kick(9;48)
1500p descend by 500(19;08--6;28/6;22/6;18) 200IM kick(3;54)
12x50@1;00, every 3rd fly steady, others pull fly(38's) pulls(37/36's)
100IM kick@2;00(1;52)4x50 @1;00 buoy(40/39/38/37)
3600SCY in 58 minutes

Bummer about your back.. happens to me from time to time too.
Old college injury from yanking on the starting block too hard.

Ok, so speed set #2, same set as last week but we did add a round of 50s kick w a board.

After 1300 warm up

12 x 100 on 1:45 (scy) as 1 ez then 2 fast
I managed a 1:00 on the first one and thought I might get them under a minute!!! But no... from then on it was 102, 101, 103, 102, 103, 102, 103 (fell apart on that last one)
300 easy swim
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6 x 50 on 1:00 same 1ez 2 fast and was much better here. 27, 26(high), 27, 28
1 x 50 easy
3 x 50 on 1:15 kick w board 1 ez 2 max-- managed a 42 and 45 (omg that hurt)

500 warm down
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While my times were generally faster than last week, this week felt much more 'in control'. Not flailing like last week. I was getting back the feel of when I can engage and push vs spinning my wheels.
I know I am getting older and 2 years ago, pre-pandemic, I could hold 103s for 300s or longer.... I really feel like Im going to be able to get much better over the coming weeks with this.

I do this each thursday w a buddy who swam a Northwestern and was like 4:17 in the 500 and who is 16 years my junior. I just hope he does not get too bored. He is managing 55s and his last 100 he went 54. On the 50s, obv, im closer but he is still head and shoulders ahead at the end. In swimming terms thats an eternity. But it feels like I am in the game. The kicking... he is a monster. He went 30 and 33 on his 50s kick!!!!

Anyways, Ill keep this updated as we move forward. We repeated the week 1 workout today so will change it up for next week. Nothing longer than a 200 tho as we are looking to really push our limits with speed and fatigue.

all the best,
daved

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http://www.theundergroundcoach.com

I'm sorry your swim access is so limited right now.

6.9 mi easy run (65 min)
1100m swim (2 x [500 swim + 50 kick])

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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

yeah, it sucks at the moment. I chat with friends from masters, and lanes are getting snatched up within a minute of becoming available for booking. brutal.

I'll probably bite the bullet and pick up a wetsuit so I can get in the lakes before June.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Strong set of 100s this morning, but took me a while to warm up...

w/u: 1500 alternating 200 free (build) 100 back (super easy)
m/s: 11 x 100 as 1-4 pull (1:31, 1:31, 1:30, 1:30) 5 BS 6-9 free (1:31, 1:31, 1:30 1:30) 10 BS 11 back

First Swim since like July, maybe August. Definitely first pool swim since July.

8x50m: Holding 1:10
5x100m: Holding 2:30
1x50m 1:16

Gosh, time to go to work, but managing total volume doing a run 100. Got myself up to 8 hours total volume, this is an additional 30 minutes. At least for the next few weeks I'm only going to be doing 1 day of swimming per week.

Also did a 20 minute run this morning and have a lift later.

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Washed up footy player turned Triathlete.

Just trying to stay warm:

300 warm up
8x50 drill
at a threshold effort, but descend each set:
3x300
3x200
3x100
10x50 cruise

3000scy

+~4miles on the treadmill

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Out in the Palm Springs area and got to swim in a true sea level pool for a change, albeit they only do 45 minutes. And a new system from the other 4 pools I have been to, you register exactly 48 hours in advance of your actual workout time. So no filling up the entire week on a Monday morning over 5 minutes, if you miss out, just wait an hour and try again. I kind of like this system, although the one at my local pool is great as most swims are not even filling up these days.

So got in lickety split, and busted out 3150SCY in a very tight interval session:

15x200-4swim#3;00(2;53/48/43/38)6pull@2;40(2;29/28/27/27/27/24)2IM kick@4;00(3;44/3;39)3pull@2;40(2;31/29/28)
3x50 breast@1;00(46/44/42)
3150SCY in 45+ minutes

Even with bad back, the extra O2 and cooler pool felt really great. Was able to hold intervals I normally could not at altitude, actually could recover in 10 seconds, rather than gasp into the next swim..

Thumbs up for posting these.

Almost as bad as when I made my 'comeback'. LoL.

The way for me was to take a couple weeks to 'relearn' the stroke, body position, timing, etc.
Then I got into some broken 200 or 400s and times started coming down. Immediately switched back to drills when stroke fell apart (aka, can't make the send-off).
It's a frustratingly slow process, but progress Will be made.

Keep at it!
.

My pools opened up finally and first few days were bad but due to a lot of xc ski skiing after two months off i spent my first 5 swims just doing random stuff and my main focus was doing a lot of dolphin kicking on my back and working my bad body rotation on free and back.

I worked up to a set of 10x50m long course alternating 50's dolphin kick on back and back stroke.

I grauldually worked back into fly doing sets of 150s as 100IM plus 50 free.

Yesterday was the first time I timed anything and was able to do 5x200IM scm on 4 min and it felt reasonably good. I think the dolphin kicking on back as a technique and conditioning think is really helping me get through the 50 fly and 50 back with my core contributing well.

I did one 400 as 50fly-50free just to see how far I am from not going into tombstone mode. It is possible already if I take the 50 free quite easy, but you know things are on track when you can push most of the free. I think the key for me is the first kick in vs the kick out and keeping chin surfing the water surface vs bobbing too deep and then too high. But as soon as core and legs go on strike my shoulders can't deal with it. Karlyn Pipes talks about front wheel drive on the catch and them immediately releasing arms and dolphins past hands anchored in the water and not worrying about finishing and releasing pressure on water as you move past

Glad your pools are back open, hopefully for good now. I think you will find that after about 3 weeks of solid swimming, you will be 95% back to wherdoe you left off. The yardages you have done these past years is going to really pay off now. What would have taken months, will now take weeks to cover. Now that last 5%, well that could be awhile.. (-;

I did another 45 minute blaster workout at the Palm Springs cooler pool. Not cold mind you, but 83 feels like a cold pool these days' and it was 83 degrees outside when getting out! I opted to get in as many yards as I could, so did mostly 500's on really short rest;

4x500- 1 swim@7;15(7;04)1 buoy@7;00(6;46)2 pull@6;30(6;15/6;11)
6x100@1;45, odds buoy(1;24/21/21) evens IM(1;26/24/22)
500 easy pull(6;27) 50 kick/50 swim
3200SCY in 45 minutes

Glad I'm done with that time limit, now can relax and do some stroke quality again. Not that I couldnt have here, but doing a 2k workout just doesnt fill the training log, and it was nice to be able to finally do short rest sets at a reasonable pace.