It would be awesome to have you there, Monty. I’ll probably only do a couple of them and thinking I’ll do them SwimRun style - with shoes on in the swim. We’ll see. I did none last year due to injury, which I’m still suffering from and can’t run like I used to.
Just so you’ll know... the start is in-water, waist deep with the first buoy just 150 yards. It’s a madhouse getting around that with all the crazy sprinters that die off before the second buoy. Nothing new, right? 🤪

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

Best swim workout in about six weeks today and it followed a hard (for me) 30 mile bike yesterday.

SCY
1200 free in 16:15
300K
6x200P on 3:00 (2:28-32)
6x50K on 1:15 (61-64)
6x50 stroke on 60 (33-45)
8x25 stroke in 30 (18-21)
100 cool down

Good luck to the Canadians swimming at nationals. Admire the ambition in your schedules.

Those are Wade's? He has provincial records all over the maritimes…. Etobicoke is a fast pool, I think you've got a good shot at the 200 with a shave. The 400 and 1500 are a bit tougher, but still within reach for you.

The neighbourhood playground just re-opened on the weekend, the city put in all new playground equipment along with an exercise station. I'll be able to get my dryland workout in while the kids run around. Pretty pumped about that...

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Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday 10.3 mi outdoor run
today 6 mi run, 1375 yd swim

500 w/u
50 kick
8 x 100 on 1:30
25 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

Yes they are Wade's records. The 200 is the only one that I really think I might have a shot at. Unfortunately it's right after the 1500 so I'm hoping there are a lot of heats of the 200s so I have enough time to recover. There is a 30 min break in there too.

Just finished a 3500 swim.
300 wu
100 kick
6x50 descend 1-3
100 kick
7 x 300 as
First 2 fast - 3:40 for the first one. Told myself that was a great time except you still have 6 to go ya big dummy! 3:45 for the second one, held the pace for yhe first 200 and then I was done!
Next 2 tpace and next 2 descend by 100s. Everything fell apart by yhe end of those. Took a break and then one more fast one of 3:48.
200 ez
6x50 pull on :50 focusing on what I need to fix from yhe video I got last week.

I think you've got a real shot at all of them. In 2015 I went 2:07 and 4:32 at Nationals, although I'd say my 200 was a little bit underperforming relative to the 400. In 2016 I flipped the performances around, underperformed the 400 (2:04 and 4:32).

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Swimming Workout of the Day:

Favourite Swim Sets:

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

You are right in that right after an all out 1500, a fast 200 is going to be problematic. You can have two great swims, but I think to get either record, you would have to sacrifice one of them. Just go for you best efforts on both I say, maybe the 400 is your record setting race..

Now that I'm back in the pool, gonna do more longer rest, faster swim stuff. I have lopped off one stroke per length in my swim(15 now) and pull(12 for this) and will hold that until I really start sprinting. And I do about 6 for breast, so really focusing on catching, holding, and pulling the water..

12x100@2;00 as 2x(2x100s/100 back/2x100kick free/breast/100 breast)(1;19/1;17/1;24/1;45/1;47/1;32)(1;13p/1;11p/1;24/1;45/1;46/1;31)
500p@7;00(6;24)
6x50dolphin kick@1;10(58/58/57/57/57/54)
4x50@1;00 3 buoy(38's)1 breast(43)
2200SCY

Felt better in the water today.

600 skps
8x25 scull/dril
4x50 kick (alternate board / no board)

Main set
4x400 d1-4 on ~1 min rest

For this coach had me do the 400s as 25 stroke, 75 free. Odd 400’s were back on the stroke 25’s, evens were fly. 5:37, 5:35, 5:33, 5:25

400 warmdown
3000m total

Just watched this. In the slo mo shots are the end, you can clearly see the blocks spring back on the start. I wonder how much that’s worth over a more rigid starting block? The nerd in me coming out, I guess. I also feel like where normally lanes 4-5 are the preferred lanes, in this format the outside lanes would be fastest due to the empty lanes. Hmm.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I wonder how much that’s worth over a more rigid starting block? The nerd in me coming out, I guess. I also feel like where normally lanes 4-5 are the preferred lanes, in this format the outside lanes would be fastest due to the empty lanes. Hmm. //

Ya, there have been so many little changes over the years, bet they add up to quite a bit when all taken together. I had not seen that springy bloc, are they legal now? And outside lanes will be fast in that scenario, as long as the pool pumps are turned off during the meet. Although it could be slower, depending on the draft you may or may not get. If you have two guy either side of you a 1/3 of a length ahead, might create a nice flow for you to pop out of in the last meters, like Jason Lezak did in that famous relay..

It's not a "springy block" per se, it's a standard Omega starting block with the kicker that's been in use since at least 2012. It's just that it's pretty clear that there is a tiny bit of spring to it. There are other styles that have essentially 4 poles going into the pool deck, those wouldn't have the same spring to them.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

4+ mi run
1350 yd swim
5+ mi run

5 x 100 on 1:35
2 x 200 on 3:05 (2:46, 2:44)
3 x [50 kick + 100 fast] held 1:13s
(no time for 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

2400 scm as
30 x 50 on 1:01 - mostly 33s after getting warmed up a bit around #5 or 6. Might have squeaked out a 29 on the last one.
250 ez
5 x 100 on 2:00 - 1:05, 1:04, 1:04, 1:05, 1:06. Hitting the wall a bit at the end of this.
200 cd

Pretty happy with the times I'm hitting.

2800 scm this morning. Was feeling the effects of the last two swims.
300 wu
3 x 200 pull
4 x (
4 x 25 IM order
100 IM
4 x 25 descend
100 all out )
300 cd

5 x 100 on 2:00 - 1:05, 1:04, 1:04, 1:05, 1:06. Hitting the wall a bit at the end of this//

This set along with all those 33 and under 50's, I think is a good sign for your distance free races coming up. 1;03+ and 1;08+ averages for the 200/400 records seem like they are in reach. Just need to hit that masters mini taper, and fit into that suit that is 5 sizes too small..(-;


Still working out of my 5 weeks of illness, DO NOT want a relapse at this point, one kid and one adult with runny noses again in the house!:


10x200 3 buoy@3;10(2;49/47/46)3 IM kick@4;10(3;53/49/46)3p@3;00(2;35/34/30)1 breast easy(3;21)
2x(100p@2;00/50swim fast@1;30) (1;16/1;14/33/32)
4x50dolphin@2;10(56/57/59/57)
2500SCY

Thanks, I'm happy with where I'm at. Like you said, just have to hit the mini taper right. I bought a new suit for this meet (LZR Elite 2), I managed to get it on but holy hell it took a while and I was worried!

Nice suit, so nice I have 2!!! I just couldn’t fit into them at provincials ;-)

Today was:

Warmup 300s,200p, 100k
12x25 sprinters game
100 k

Main set 3x {
4 x 125 on 2:00 (2:10 for rd 2), doing them as:
1) 25fast 100 smooth
2) 50f/75sm
3) 75 / 50
4) 100 / 25
With a 50 ez after each round

I did round 1 & 3 free, round 2 as IM with free making up the extra length. I only kept track of my 100 split on the 4th repeat of each round (1:10, 1:18, 1:10)

100 ez kick warmdown

2750 m total

Edit- oh, and I clocked SBRCanuck’s arm pretty good while I was doing fly :-/. If you’re reading this, sorry mate!

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Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday
9+ mi run

today
3+ mi run
1625 yd swim

500 w/u
5 x 100 on 1:35
50 kick
100 fast 1:16
50 kick
100 fast 1:15
50 kick
100 fast 1:16
50 kick
100 swim + 25 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

Yesterday was a tough one. Morning was a short but hard ride, hill repeats ~800m of climbing.
Ran to and from the pool ~3kms each (z2 only nasal breathing)

Pool was backstroke sprints + lot of kicking.

WU: 200 easy
Prep: 3x: back/free/fly
50m skull
50m kick
50m drill
50m swim easy
MS: 3x: back/free/choice (I did free again, should've pushed for fly but fly all out can really destroy me)
8x25 all out
4x50 kick
200 easy
Warm down: 400m easy pace alternative choice and double arm backstroke by 25m

Total: 3000SCM. Not a huge amount of volume at an anaerobic pace. Not my favorite type of workout, but still happy to get in the pool.

About 10 more days till my big running block ends and I can re-balance and get back to the pool more, and start doing something other than sprints or technical work.

feeling pretty fast in the pool this past week:

Friday:
1.3mi run to pool, then 2800scy:
300 easy
8x50 drill
600-500-400-300-200-100, ~30s rest after each. goal is to descend by ~1s per 100 pace as the distance decreases
[6:57-5:44-4:31-3:20-2:11-1:03]
then 3.37mi run back to the office

Wed:
300 easy
4x50 drill
6x300 descend sets of 3 on 4:05
[3:29-25-21-26-22-16]
100 easy
2x100 hard on 1:30 (1:00.4-58.6)

2800scy

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Kind of a weird day, didn't swim for three sessions following my last race. Decided to tone down my workouts this week if I felt like crap based on my running. So I cut half my workout.

2x50 (59.3, 59.9) 15 sec rest
4x100 (2:00, 2:11, 2:01, 2:06) first two sets FINIS Iso Paddles, 30 sec rest
4x200 (4:36, 4:51, 4:32, 5:52) first two sets FINIS Iso Paddles, 45 sec rest

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Washed up footy player turned Triathlete.

SCY
300S/300K/300P
15x100 on 1:30 (1:17-20)
6x50K on 1:15 (1:05s)
Pull set (paddles and bouy)
200 on 3:00(2:32)
150 on 2:15(1:53)
100 on 2:30 (1:14)
50 on 45 (36)
8x25 on 30 (16-18)
100 easy

3500 Total

Had 5 hrs on plane and 3 hrs of sleep, no exercise yesterday, but it worked as a rest day. Felt good. One month out from OWS race. Trying to decide on the 1 mile or 3 mile race. No wetsuits so likely to do the 1 if water temps are mid 60s F. If high 60s maybe the 3.

Took yesterday completely off, training load is running me down. I think I have started swimming too hard too fast, but it feels ok while I'm doing it;

14x50@1;00 as 2x(3swim/2 breast/2kick)(swims-38 to36-breast-45 to 42/kicks 51's)
1000p@13;30 steady/hardish(12;54) even split at 500's
6x50 dolphin@1;10(58/56/57/57/57/55)
4x50 buoy@1;00 des(39/38/37/36)
200IM kick(3;39)
2400SCY

Did a short 1200m at lunch today. The last 3 days have gotten me a bit tired.
200 wu
2 x (
4 x 50 descend on :50 (:37 to :33)
50 kick
2 x 100 T pace pull on 1:30 (1:13/14)
)
100 cd

4100 SCY last night
500 easy
4x50k/50s with fins and snorkel
3x300 pull increasing effort with buoy and snorkel

16x25, 10 sec rest (20-22 sec), the faster ones are about my pace for a 100TT
300 at 70% or so
Repeat last 2 steps 3x

200 easy

Figured I should post here to have someone to discuss swimming with. Not very fast yet but I'm trying.

Short, IM-focused workout today

-Gary P Boilerplate Warmup (200 pull, 200 kick, 4x50 build on 1:00)

-16x25 on :45, IM order by 4's, extra minute rest between strokes

Fly Target < :16.50
Back Target < :18.50
Breast Target <:19
Free Target < :14

200 EZ choice recovery

-4x100 IM on 2:30 for best average

(1:19.5, 1:18.6, 1:19.2, 1:19.7, average =1:19.3)

200 EZ Choice cool down


1800 SCY total

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"They're made of latex, not nitroglycerin"