I cramped on the dive, and then it got worse on the turn, so did not have any rhythm or real kick, but managed a 29.6. About the same as last week on a much worse swim, so the tech suit made up the difference. If I can ever find a sprint rhythm, I think I can manage a low 28 once again, the time I have been swimming for 35 years....

I'm happy with the breast, just a matter of some more conditioning and lopping off a couple seconds a 50. I did my test set this week of 10 on the 1;05, and it about exactly matched my overall time average. So good news for me is that my usrpt 200 set is only 10, and not 30!!! I was looking forward to that 200IM, but it will have to wait a couple weeks now. Just did not want a really bad swim in my brain, I don't have enough time to expunge it before nationals...

Yeah, one of the best skills you can have is a short memory. Last week, yesterday, or even an hour ago doesn’t matter when you get on the blocks.

I fly out at 6 am tomorrow, got no sleep last night and I’m sick as a dog. And I’m flying with 2 small kids, 2 flights. And I can’t fall asleep now.

Tomorrow ought to be fun. At least we’ll be in Bermuda tomorrow afternoon.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

7.38 mi easy run (65 min), 1875 yd swim

main set:

2 x
2 x 100 on 1:30 easy
50 kick on 1:30
2 x 100 on 1:30 first one fast
50 kick on 1:30
2 x 100 on 1:30 fast
50 kick on 1:30



88/94/56

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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

Was actually sore today from two measly swims!! Did a longish recovery workout, for me anyway;

10x100s@1;40(1;26 to 1;21)
5x100IM kick@2;00(1;52's)
1000p@14;00(12;55 descending the whole way)
100dolphin(1;59)
8x50 breast@1;00 easy descend(47/46/46/45/45/44/44/43)
200 buoy (2;47)
3200SCY

Ordered my new super fast tech suit today, hope it fits...

We were supposed to be practicing 400m race pace today. It's always interesting playing around with gearing, and forcing yourself to go out slower than you want on 50s, as the goal is to maintain the pace throughout the set x2. That being said, I still struggle with my 400m pace. I feel like I really only have a 200m pace and a 1500m pace, so this was good practice to find that gear in the middle. My splits were consistent, which I'm happy to take away from this workout. Also that butterfly in the prep set did a good job of tiring out my shoulders before I got into the main set, although we had plenty of rest.

WU:
300 Easy
3 x 100 Pull/Kick/Swim

Prep:
16 x 25 Fly @ :40

MS:
2x{
4 x 50 building 1-4 @ 1:00
2 x 100 easy/build @ 2:00
4 x 50 @ 400m pace, pushing off on 1:00 (holding ~:44)
2 x 100 @ 400m pace, pushing off on 2:00 (holding ~1:30)
200m easy
}

CD:
9x50 kick/pull/swim

Total was 3700m, but I seem to be missing something in there.

Up since 3:15 am, and sick. Oh, and it’s raining here and we’re tryung to entertain two small kids

Loaded up on cough med and melotonin, and warned my folks that the kids are going to be sent to my folks room if they wake up at 6, like they usually do

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Man that sucks Jason, hope you can beat it down enough to actually enjoy your vacation. I got the 3 little ones that are virus sponges, I know your pain. That is why I dont plan anything too far in advance, or if I do, I always have a plan to not go, just in case..But sometimes you just have to go no matter what, do your best there and grab as many good moments as you can...

400 WU

6x50 (15s) @ 0:44
14x100 (15s) @ 1:39
8x25 (15s) @ 0:19

300 CD
--------------
2600 scy

Man, its a lot tougher taking out the 5s or rest compared to the USRPT sets I was doing earlier in the year with 20s rest. Also, starting the set with the 50s really adds to the difficulty factor for the 100s.

RDS: 98/95/59
March: 8/19, 16kscy

6.6 mi run in an hour
1575 yd swim

1000 w/u
50 kick
2 x 100 fast (1:13s)
50 kick
200 swim
75 kick c/d


89/95/57

---

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

Just some drill work today

200 warmup
3x200 KRLS
6x50 Golf @ 1:00
200 easy

Went for a big distance set today, on very short rest too. Pretty happy with how it went, may actually be able to do 400IM's in workout soon:

8x500 as 1 buoy@7;15(7;03)1 IM kick@9;30(9;09)2p@6;45(6;30/6;22)1 breast@8;30(7;58)2p@6;45(6;27/6;27) I IM kick(9;22)
4000SCY in 1;01.37

Super happy with the 500 breast holding 1;35 pace, making some good inroads in that stroke... Also saw that I got the 9th fastest time of the past year in my 200 breast this weekend, so top 10 again baby!!!

You'd think this pool would get pace clock since the main one is out for another two weeks. But whatever.

So, still mainly working on my stroke but since I've gotten some good volume [for me] I decided to put some effort into the meat of the 200m sets. Decided to go a bit slower on the warm up to.

2x50 (1:06, 1:04)
2x100 (2:14, 2:23)
6x200 (4:51, 4:50, 4:47, 4:36, 4:32, 5:12)
1x100 (2:46)
2x50 (1:22, 1:26)

---

Washed up footy player turned Triathlete.

10x100 WU odd - swim/drill, even - pull (no paddles)

12x50 on :55 - 25 stroke/25 free

200 kick/swim combo

200 pull

10x100 on 1:45
1,4,7,10 - free
2,5,8 - IM
3,6,9 - pull free (no paddles)

100 CD

3100 SCY

***

Sad news I hadn't seen anyone post, as Kenneth To died yesterday after practice at 26 years old. He was world class, and a little guy in a sport full of tall men. Rip off a good 100 IM in remembrance next time you're in the pool.

No, not going to Mesa. I’m in New England so the snow is almost melted and I’ll be getting out on the bike when it gets up above 50 degrees and cut back on the swimming a bit. So this weekend wraps my pool racing season.

Sounds like the tech suit is a winner, so may try that next to steal some time.
Congrats on the 200 breast. That’s a fast time on a tough race.

300S/200K/300P
4x50 on 45 hold 36’s

Broken IMs
400IM 10 sec at 100s
300IM 10 sec at 75s
200IM 10 sec at 50s
100IM 10 sec at 25s

6x100 pull on 1:30 (1:12-1:13)
2x50 alt fly/free on 60
4x25 alt fly/free on 30
100 cool down

3100 SCY

I just saw that today. Definitely going to do a fast 100 IM next time I’m not n the pool

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Endurance day today - 300s edition

WU:
300 Easy
2 x 100 IM
2 x 100 Kick/LA/RA/Swim

Prep set (all back stroke)
12 x 50 drill/kick/swim

MS:
2 x {
Broken 300 (50 easy, 200 @ pace, 50 all out)
3 x 100 @ 1:30 (just barely made these)
300 @ pace
150 easy
}
8 x 1 min of vertical kicking because we were done the main set earlier than expected - brutal

CD:
175 easy

Good practice on the endurance stuff. I had a hard time with the backstroke and vertical kicking, especially after an hour trainer ride this AM.

Hope you're feeling better Jason.

Still sick, pretty sure it’s the flu. I am feeling a little bit better, but no way I’m trying to swim yet. On the bright side, at least I’m losing weight because I’ve barely eaten in 3 daysWeather in Bermuda has sucked since we got here, 3 days of rain. It was hard enough just walking up the hill to my parents house last night. Vacation has mostly been sleep, try to entertain the kids, sleep, entertain kids, sleep.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Yesterday. Big set - 4900 SCY

Warm Up
300 easy
4 x 150 split kick/swim (kick on back), progress to 80% by last round; r:20
7 x 50 split kick/swim (front, w/ snorkel), progress to 80%; r:10

5 x {
:30 vertical kick, then straight into 50 swim; r:20
*progress each round toward 80%
}

Main Set
4 x 200 pull, progress 70%-85%; r:25

8 x 100 swim @85%; r:15

2 x 400 pull @70%; r:30

8 x 100 swim @92-95%; r:50

Cool Down
200 easy

Threshold pace testing today
400 warmup (drills, IM)
1000 TT (14:24; 1:26/100)
100 cooldown
About the same as four weeks ago (1 sec per 100 faster)
Not bad for 8 weeks in; I know I will be faster next time.

WU: 600 fins (100 free - 50 back)

Main : 2 x ( 600 free - 600 pull - 100 kb - 2 x (25 scull - 25 free))
2 x (400 p+p - 100kb - 2 x 50 (25 scull - 25 free))

Total of 4600meters

8x100 WU - swim/drill/pull

50 x 50 on :50
> 10 pull free (36.xx)
> 10 25 stroke/25 free
> 10 free (34.xx)
> 10 25 stroke/25 free
> 10 free (34.xx)

waited for the top and did a Kenneth To Memorial 100 IM - 1:13 - very happy with that, my arms were turning to jello

100 CD

3500 scy

Yesterdays lunch swim:

600 WU, 200 kick

3x (300 on 4 mins, 3x150 on 2 mins, 3x100 on 1:20, 6x25 sprint on 30sec ) 60 sec between sets.

200 wd

4600 yards

Wow.. nice. Smokin' intervals.

So...let's see if I can remember to press the interval button instead of start-stop next week. Did it the last couple of intervals..so then I'll have my rest in on this.

1900 Meters today...starting to build up longer intervals, personally I'm a tug boat at the moment and just want to survive lol. But the faster I've been in open water, the longer my intervals were previously. That may be just because I'm untrained, dunno.

SCM
2x50 (0:53, 1:05)
2x100 (2:18, 2:25)
2x200 (4:50, 4:35)
2x400 (9:58, 9:30)
1x200 (5:17)
1x100 (2:32)
2x50 (1:15, 1:17)

---

Washed up footy player turned Triathlete.