All of you talking about outdoor pool swimming are getting me excited. I have one more month to wait but after that I have a pool that has daily 90 min lane swim that is 1k from where we set up our new office. No I did not pick the office location based on that pool...I promise it is just a wild coincidence.

WU:
200 ez
2x50 (supposed to be kick....didn't feel like it, just swam)
2x100 as 50-single-arm/50-swim

MS:
10x100 @1:48 (20s)

CD:
200ez
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1700 scy

Today was my first attempt at doing a set of 100s this year. Interestingly, that's only 3 seconds off where I was before my A-race last October for the same set.

Planning on swimming again tomorrow. That will be 3 days (4x this week) in a row, another first for this year.

yesterday 7.6 mi easy run, 1.75 mi walk, some weights

today 5.6 mi easy run, 1525 yd swim, and a massage :-)

600 w/u
50 kick
6 x 100 on 1:30
50 kick
200 swim
25 kick c/d

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Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD

Up at the high desert pool, so windy that every other length in the pool was either a second faster or slower:

3x100s@1;40(1;24/23/22)
11x100IM kick@2;00 waiting for Dan to show up(1;54 to 1;48)
4x500@7;30 swim with Roka shorts(6;52) paddles only(6;38) PB(6;35/6;29)
3400SCY

where is this pool. Is it at the ST HQ ranch compound and if so, how the heck do all you guys swim hard at altitude!

Also at altitude today:

500 as 200 swim, 50 Kick, 50 swim, 50 kick, 150 swim
500 snorkel
3 x 400 descend @ 6:00 (5:48, 5:41, 5:31)
3 x 300 descend @ 4:30 (4:20, 4:15, 4:10)
20 x 50 @ :55, 3 fast aerobic, 1 fast
4 x 200 @ 3:05, paddles
600 as 50 kick 50 swim

5500m Long course @ 5000' altitude

I found the 3500 ft altitude at Nationals in Calgary tough. It did not bother me that much in the 400 free and 1500 free as I could breath often enough (I had the option of breathing each hand entry if I needed air)....but where it killed me was the 400IM and 200 fly. In the 100 fly, 100 IM it was over before I could really get into too much pain. In the 200 IM, I really felt it by the breast stroke leg, but by then it was almost done. In the 200 fly I chose the strategy of breathing every stroke so that I was good on oxygen to maximize my wall push off and underwater dolphin. At sea level, I would have been able to do more breathing every second stroke and had more pull power.....but breathing every stroke I was 8 seconds faster in the 200 fly vs 2 weeks previously when I did it at sea level, which tells me that breathing every stroke in fly is fastest (which Monty told us anyway many months ago). In any case, I am sure if you live at altitude, you get used to swimming with no air and your RBC's adapt.

I've been here since August. I haven't tried a 200, or even a 100 fly since arriving. I may never...

4 mi run, 1575 yd swim, played on the rock climbing wall for half an hour or so

500 w/u
5 x [50 kick + 100 fast free] 1:14, 1:13, 1:13, 1:13, 1:14
2 x [50 kick + 100 IM]
25 kick c/d

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Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD

Wu:
3x100 drills and stuff

Ms:
13x50 @0:50 (0:20)

Was supposed to be another usrpt set. But, I think I was just to fatigued from the week. I just couldnt hold the plan. So I cut short.

90min bike after. 27 miles.

calling it 5625 yds today. The sets I remember

10 x 100 on 1:30
50 kick
6 x 150 on 2:15
50 kick
2 x 100 IM
50 kick
3 x 100 on 1:25
50 kick
2 x 200 on 3:00
50 kick
5 x 100 first 25 free
50 kick
12 x 50 as drill/swim
50 kick
a bunch of 100s alternating doggie paddle and free
25 kick c/d

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Proud member of Fishtwitch and the ST Grammar Police
disclaimer: PhD not MD

Sorry, but I was back at the outdoor pool today as it was 30°C and sunny, so the 25°C water felt great!

500m in,
4x200m fins snorkel, 200m swim, 150m swim/50m kick, 100m/100m, 50m/150m kick
8x25m 2x(1 easy, 2-3 80% 4 fast)
100m 70% 100m 80% 100m 70% 100m fast
100m 70% 200m 80% 100m 70% 100m fast
100m 70% 300m 80% 100m 70% 100m fast
100m 70% 400m 80% 100m 70% 100m fast
200m out

That's my longest swim ever! 3900m. I swam 750m in open water yesterday in a race too, that was fun except for when the water plants were so thick I could hardly move!
EDIT: here are photos of the pool. One on a good day (empty!) one on a bad day (full)

First swim tonight since provincials, since being out of the water with an ear infection and then other commitments last week.

Was a little late, so I missed most of warmup

Warmup
2x50 @60

12x100 (4@2:00, 4@1:55, 4@1:50). Held 1:15’s, 1:13 on the last one)

10x25 @:45 alt bk/br -just working dps. Nothing fast

200ez kick warm down

1750 scm

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Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538

Congrats on your long swim :-)

30℃ here too at the moment and our water is 24℃. Swimming outside was wonderful today, did 3000m. Always have to laugh at the name of our swimming pool, it's called Bud Spencer!!

6x 50
6x100 25 1-arm free, 25 sprint
50 kick, 50 pull
500 pull with buoy/paddles
5x100 alternating easy/fast
500 pull with buoy/paddles
5x100 alternating easy/fast

OK OK...all this talk about mythical unicorn outdoor pool swimming needs to be banned on this thread unless you all post pictures of the pool facility. I'll be back in the dolphin tank today. Yesterday I did a bike commute and rowing machine + weights workout. I hit a PB on some rowing intervals and my stomach was so in knots afterwards that I could barely eat for 6 hours afterwards....I was doing some short intervals that equate to 300+W on the bike, but perceived exertion for me is like 350W+ (these were 1 min intervals).



I have the chance to go to a Long course meet in Toronto in a month that is 10K from my uncle's place (so free place to stay).

Format of the meet is

Relays
50
200
100
400
Relays
50
200
100
400

You can do your choice of stroke or event at each distance and get 2 opportunities at each distance. Meet starts at 9 am and ends at noon.

so I am thinking

50 free
200 fly
100 IM
400 free

break

50 fly
200 IM
100 fly
400 IM

I can't figure out what order too put these in but I THINK I want to be freshest for the 200 fly. It seems like a bit of a suicide mission, but what the heck, its just all fun and more meet experience as I am not really worrying too much about how fast I go at this stage of my life, more about getting exposed to more racing. I may move the 400 IM to the first block and end with the 400 free when I am dead because no matter how tired, I can do that slower.

Oh, on the good news front, I bike commuted 30-40 min each way to the gym....well it was not real biking in that my leg spasms kick in every 10 pedal strokes or so when I ride sitting so I have to coast for 2 strokes and just push with my good leg and then regain control and resume, however, I seem to be able to ride at full power standing up, so I think I spent 80% of the ride standing out of the saddle in a massive gear. Fortunately there is a route to the gym/pool that is 80% on gradual hills.

In other news, my son finished his 4th half marathon yesterday and got formal confirmation of meeting all the requirements for getting his biz undergrad degree from the University Senate. He claims he is getting a pool pass and will join in for some swims.....if that kid trained as hard as me, he'd be running a 1:10 half marathon, but we're all interested in different things. He ran a hand timed 13 second 100m at age 14 in sweat pants on a gravel track during ski dryland training. We were shaking our heads in disbelief, but he never had the type of interest we all have in hard core sport. He's more of an exerciser. But all in all, great week for us as parents.

Down from the mountains, loving the extra air;

6x500 straight through- 2swim@7;30(7;09/7;08)IM kick@10;00(9;26)2pull@7;00(6;28/6;21)IM kick@10;00(9;23)
100s@1;30(1;21) 100dolphin(2;01)
3200SCY

I did the same thing- averaging 1 swim per 10 days since ON provincials a few weeks ago, first 400 m of warmup felt awful but then stroke clicked into place..
done in lane swim.. ugh

600 mix w.u
20*100 as
10*100 on 1.45 (1.12s)
10*100 bk on 2 (1.28s) (far far better freestyler then backstroker but decided that strokes are a priority for next year)
200 c/d

was quite pleased with how great 1.12s felt..
2800 scm in 50 or so min

Are you going to be at the Etobicoke olympium event on June 24th?

Today I tried an experiment and did this workout

400m warmup
50 fly moderate pace
100 IM moderate pace
200 IM hard
200 fly hard
400 free moderate
50 breast recovery
100 fly hard
400IM hard
50 free recovery
200 Fly every second 25 hard

10-20 second recovery in between each leg. So I think I can do all of these events pretty hard during a 3 hrs swim meet. Goal will be do all the 200's and 400's hard and use the 50's and 100's to get to the next longer event!!!

Masters tonight

900 warmup then

1500m main set, done as a pyramid

100, 200, 300, 400, 300, 200, 100

100s and 300s easy, 200s and 400s fast. The first 2 repeats weren’t great, but finally felt better on the last 200 2:33, 5:13, and 2:28.

Finished up with 8x25 @30 strong, then 300 easy

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Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
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Winner of the 2017 50 fly east coast Smackdown. http://forum.slowtwitch.com/...ost=6294538#p6294538

Since I can’t run (tried to on Saturday, got ten steps and my back said NO WAY!) Tried to ride yesterday and flatted a mile in. So with part frustration and part just the challenge, I Ocean swam 10,581 yards today. That’s 6 miles. The morning swim was 8,141 yards in 2:01 and the afternoon I swam 2,440, a bit slower because I wore my SwimRun wetsuit rather than a full and at least 500 yards was a kelp crawl. The water temp varied from about 57 to 62 degrees. I’m acclimated enough I’m ready to swim out there with no wetsuit, but just our normal weekday morning distance of around 2500.

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

A fun swim last night with the Tri team (indoor 50m pool). I have started swimming as slowest in the fast lane, it's more fun than fastest in the slow lane!

400m in
8x50m drills
4x300m (pull, swim, fins + fist, fins swim)
100m easy
10x50m fast - get out of the pool, run around back to the start and dive in. No pauses
100m easy
4x150m -100m crawl/50 back
100m out
3400m I think

The transition drill was great fun, if quite tough. Following feet was also interesting during the 4x300m part. I did the 300m pull in 4:33, that is WAY faster than I would usually do it.

Great news you're on your bike again and you've found a way to ride with the leg spasms :-) and huge congrats to your son Dev! You're the only Indian father I know who wants his son to be a good runner, unless it's for running between wickets!!

Your experiment workout looks good but hard! How was the 200 fly in the middle?

Todays swim - 2500m
500 free
500 pull with buoy/paddles
10x100 - 50 kick/50 pull, 100 free fast
500 pull with buoy/paddles

LOL...."what do you mean you're not getting a PhD????...the entire family pedigree will be diminished" (in fairness, my parents never pushed us towarads the PhD track, but fortunately my sister got one after three masters degrees.....I just devoted all the energy that normal Indians use towards a PhD squandering it on sport LOL after topping out at 2 masters....and 31 IM's later, I suppose I have a virtual PhD at sucking between mile 16 and 26 of the run....I could write a pretty bulletproof PhD thesis on that topic). In all seriousness, my son trends towards the academic side....he actually wants to learn, not just punch a ticket to a degree (what kind of Indian mentality is that anyway....Indians just want status regardless of how it comes....sorry for the broad stereotype but I think you get what I am talking about !!!

By the way, taking from your swim, set, I will get back to doing some pull with paddles. I am thinking about doing the 11K King Wolf Swim in Lake Ontario in July: https://www.kingwolfswim.com/

or the North Shore (Lake Erie) Challenge (10K): http://northshorechallenge.ca/

Yesterday's set was actually quite fun. Being new to the technical and pacing aspects of IM and fly swimming, I don't have a lifetime of practicing these in competition like all the studs in the lanes beside me. I am gradually appearing to be "less out of place" and pathetic in lane 1 or 8 (slow guy/gal lanes) and more part of the competition albeit a country mile behind. I think by next year, when I get the breast and back stroke to the level of my fly, then real swimmers will consider me an actual swimmer and maybe I can fly under the radar and swimmers won't think I am a runner trying to muck around at swim events. But it really takes a long long time for us land animals as don't have the innate coordination in water. You used the cricket analogy, and be it in that sport, or soccer, or baseball, or track I can feel in my body pretty well every motion of a pro sports player. When it comes to swimming, I can't just watch Phelps or Sarah Sjostrom and feel the motion of them doing fly in my body. I just can't feel it...I can try!

Are you still doing Roth?