No swim yesterday, doubled today

AM: 6.5 mi easy run + 375 yd swim
PM*: 2025 yd swim

morning was just a straight swim
lunchtime swim was 20 x 100 on 1:35 then 25 back


*technically started at 11:42:30 am

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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

SCY
300S(3:56)/200K/300P(3:50)/4x25 fly@35
12x100@1:30 (1:17-20 ACH 1:19)/200K
200P(2:30)/2x150P(1:52-4)/3x100P)1:15-7) all on 1:30/100 base
6x50 on 60 (36s)
6x25 on 40 (BK 18s, BR 21s)
100 easy
3650 total

Will do the Brute series toward end of month after a few meets in middle of month.

PS. The MIT pool is awesome. Been there a few times but never swam in it.

25k ride

Brute challenge..... maybe.

Sunday the 1st...
1.3 mile OWS.
63F air
55F water
Lots of wind chop and very surgey. I no longer want an endless pool. But it was sure a fun adventure.

Monday the 2nd....
2600 SCY
48F windy dawn patrol

600 Warm up
200 kick
300 pull
6 x {100 IM; 100 free}
I intended to do 10 x 50 free sprints. But I didn’t feel like it. So I wrapped up at just a few slow 50s.

Time for a rest day.

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

500wu
5x 100 50k/50drill rest 15s
400 steady swim 30s rest
2 x 50 hard 10s rest
2x 300 steady swim 30s rest
2 x 100 hard 15s rest
3 x 200 steady swim 20s rest
2 x 150 hard 15s rest
4 x 100 steady swim 10s rest
500 pull wd

4100 scy

6.5 mi easy easy run
825 yd swim
50 min stairmaster

100 w/u
100 fast 1:16
50 easy
100 fast 1:13
50 easy
100 fast 1:12
50 easy
200 fast 2:31
75 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

10 minute treadmill test.

Back at it after this weekend leg breaking race, just a flushing kind of workout;

20x100(5s@1;40-1;26/25)5p@1;30(1;19's)5 bk/brst@2;00(1;37/35/34/33/31)5IM kick@2;05(1;55 to 1;50)
8x25fly@;40(23 to 19's) 100 flutter(1;56)
2300SCY

There is the full brute, brute lite, try a brute.

Today's workout was

400 free build

twice 6x50 as 50 fly+50 free+50 back+50 free+50 breast+50 free (5 breaths rest between 50's)

Brute

200 fly 3:41 + 1500 free (26:25...really bad) + 400IM 7:43 = 37:49....kind of disappointed....will try more rested and fast suit next week

100 free easy
4x50 fly on 60 seconds
4x50 free easy

3500m scm

Hey Monty I recommend a 16x100IM legs only set for you Catalina trashed legs....just in case they are feeling too recovered

Same-- legs are trashed after 25k trail race last weekend and 30k trail race this past weekend. Feet have it the worst; big toes are purple and just kicking lets me know how bruised my toes are. Pushing off the walls reminds me of multiple hot spots on the bottom of my feet.

300 easy
8x50 drill
2x800, ~1min rest. First one regular (9:17), second with paddles (9:00)
4x50 cruise on :50

2500scy

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What size shoes were you wearing....for IM or half IM or hilly races or super hot race I tend to go with half size larger...learned the hard way on "right sized shoes" not being "right size" when the above conditions prevail.

AM 9 mi easy run
PM 1175 yd swim (straight)

---

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

Little longer, little faster, but still working through recovery. Really hope I can run soon, my legs feel like they would benefit as long as I dont get injured. Just feels like a lot of hidden stuff in there though, so will keep kicking it out:

5X100- 5s@1;40(1;27 to 1;24)
1000p@14;00(12;06--6;37/6;29)
10x100, odds IM kick@2;10/ evens 50bk/50brst@1;50(kicks- 2;00 to 1;54) Bk.br-(1;37/35/34/31/30)
200 easy pull(2;41)
2700SCY

4000 SCY
65F Sunny
Slight breeze

10 x 100 on 1:45. Had 17-20s rest.
100 easy
10 x {100 IM fast 0:10; 100 free easy 0:15}
100 easy
4 x 200

It seems like the days I give myself a 1:30 or 1:35 interval I just can’t hold it. But 1:45 was ridiculous. Even for a sorta-warmup. I got bored waiting for the interval. Maybe 1:40 next time.

I was able to hang on to my form on the IM. Backstroke is still hideous, with little desire to improve.

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

Looks like a lot of the top US guys & gals are in a hard training block leading up to trials.

Caeleb only into the B final of the 100 free
Cody Miller seeded 5th in the 100 breast with a 1:01
Lily King seeded 3rd in 1:07
Zane Grothe with a 15:28 in the 1500 (timed final) yesterday


There is still some fast swimming, in spite of that. Flickinger was less than a second off her US Open record in the 200 fly prelims, Katie went 15:28 (5th fastest swim all time), Simone is in her normal range for inseason (54.0 this morning for the 100.). Lets see what finals brings.

http://www.swmeets.com/...ries/2020/DesMoines/

edit - Katie just cruising through the heats in the 400 now. 4:05.25 to win the heat. (she split a 4:06.40 in her 1500 yesterday).

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Swimming Workout of the Day:

Favourite Swim Sets:

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

oooh thanks for the update from the fast lanes

4825 for me today, maybe a bit more, here's what I remember

5 x 100 easy on 1:35
200 fast 2:38
5 x 100 easy on 1:35
2 x 200 fast on 3:30 (2:35, 2:36)
5 x 100 easy on 2:00
3 x 200 fast on 4:00 (2:36, 2:38, 2:42)
5 x 100 easy on 2:00
2 x [100 kick as 50 fly/50 flutter + 150 swim]
2 x [100 kick as 50 fly/50 flutter + 300 swim]
225 yd 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 always tend to wear shoes with a little wiggle room in them so my feet can breathe and move. Problem was that I've never run further than a half marathon at a time before (never done longer than HIM before), and then did longer in back to back weeks on very technical, hard packed or rocky trails. It's the downhills that really beat me up I think, since I'm in some tough trail shoes, not my normal long run ones.

Back in the pool yesterday:

300 easy
8x50 drill
3x300 descend on 4:00 (3:22-20-16)
50 easy
3x300 descend on 4:00 (3:20-16-12)
2x50 easy
200 fast (2:03)
3x50 easy

3000scy

Hope to be in the pool again today with a run-swim-run block. Planned swim set is 4x200, 4x150, 4x100, 4x50 with 2x50 drill between each.

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So Katie's 400 split in the 1500 was a 4:06.40. That's the 4th fastest 400 free in the world, behind herself, Wang & Sullivan.

The more I see her, the more amazed I get, to be as dominant as she is for as long as she's been going is really impressive.

edit - and another easy swim for katie this morning - 1:56.19 in the 200 free (2s faster than her 400 split).

I need to learn how to do that. I get a pretty big drop-off from the 200 to 400, which I really want to figure out. (around 8s difference between the 200 and the 200 split of the 400). I'd like to get that under 5 seconds.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

campus pool closed for the ROTC folk this AM, so I swam in the Y pool - short course metres!

5000 m (or so)

won't recall all of it but

500 w/u
5 x 100 on 1:45
50 kick
5 x [100 fast + 50 kick] 1:24, then 1:21s
400 swim
2 x 200 fast 2:50, 2:46
100 kick
300 swim
3 x 100 on 1:35
100 kick
200 swim
200 fast
2 x [100 easy + 100 fast]
100 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

3550 SCY
62F pre-storm

600 free
2 x {150 kick; 200 pull}
7 x {100 IM; 200 free}
Cool down

Nothing special about today. Just swam.

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

7.5 very easy run miles, 675 yd very easy swim

---

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

Sat tri team

600 wu
3x200 (50kick,75 drill, 75 swim hard kick)

250 hard 30s rest
3x50 ez 10s rest
125 hard 20s rest
3x50 ez 10s rest
75 hard swim 15s rest
3x50 ez 10s rest

250 hard 30s rest
2x50 ez 10s rest
125 hard 20s rest
2x50 ez 10s rest
75 hard swim 15s rest
2x50 ez 10s rest

250 hard 30s rest
1x50 ez 10s rest
125 hard 20s rest
1x50 ez 10s rest
75 hard swim 15s rest
1x50 ez 10s rest

250 hard 30s rest
125 hard 20s rest
75 hard swim 15s rest

200 wd

5000 total scy

SCY
300(3:56)/300K/300P(3:43)
800 (10:50)/200K/4x25 Fly on 35
3x200IM@3:30 2:56-8) 4x100BK/BR on 1:45 (1:25 for BK, 1:32 for BR)
6x50FR on 60 (35-6)
8x25 stroke on 30 (18-22)
100 easy
3600 total