1800 yds and 6.5 mi run (mostly easy). Technique was odd in swim, couldn’t keep hips up. I think my legs are tired from kicking yesterday.

18 x 100 on 1:50, first six fist drill next 12 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

Back at Whonnock. New 2XU Propel wetsuit. Same shitty swimmer inside of it. 1490 yards in 27:30
That's 6 sec per hundred faster than old wetsuit
Money <270 $ us> well spent.
Half iron on Sunday.
Ironman Idaho in 3 weeks.
Sub 90 here we come!

---

http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

This is one I made up on the way to the pool. SCY (sorry, this is May 31 but I like the set so... :P)

300 ez
6 x 50 as 25 dolphin / 25 swim w/ fins


300 base paddles/buoy/band (Base = 1:40)
2 x 150 base -:10
300 base paddles etc
3 x 100 base -:05
300 base paddles etc
6 x 50 on :50
300 base Paddles etc
12 x 25 on :25


200 base paddles etc
2 x 100 base -:05
200 base paddles etc
4 x 50 on :50
200 base paddles etc
8 x 25 on :25


100 base paddles etc
2 x 50 on :50
100 base paddles etc
4 x 25 on :25
200 ez


followed up by 4300 scy today
300 w/u
300 drill
5 x 200s as (+:10, 2 x +:05, 2 x -:05
200 drill
15 x 100 as 3x:
(+:10, 2 x + :05, 2 x -:05)
100 ez
15 x 50 as 3X
(choice +:15, 2 x smooth +:10, 2 x -:05)
150 ez

Followed by 3 mi run

yikes new month... ha i posted on the other one.
ooops


gonna hit 4 days in a row this week and 12k for the week.

daved

---

http://www.theundergroundcoach.com

Today it was 100m o'clock.

June goal: Sub 1:21.0

WU: 2x200m + 2x100m + 2x50m + 4x25m.
100m - 1:22.0 :(
CD: 16x25m.

The WU felt very good. But I didn't really attack this 100m. I thought I could do a "hard tempo" 1:20.5, which is silly. I have to SPRINT!! (A paced sprint - but a sprint!!) I'll have another chance in 2 weeks.

Now it is 400m o'clock. (Tomorrow.)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Sad me.

Floridaman broke a rib on me tubing with the kids on the holiday weekend bc no other adult wanted to go ride with them. Clearly a no good deed goes unpunished deed.

The positive spin is that puts me very, very close to hitting the 30 broken bones in my lifetime!

---

Brian Stover USAT LII
Accelerate3 Coaching
Insta

Tubing miles don't count as swimming. Neither does water running.

I'd send hugs but they'd probably hurt. I hope you heal quickly.

---

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

Couple quick ~2k workouts this week

Tuesday (yes i know that was still May)
300 Swim/200 Kick/100 Pull
8x50 Odds - K/Drill, Evens Drill Build (2 each stroke)

4x
100 Free 1:30
75 fly/back/breast 1:15
50 kick 1:00
25 fast :45 (1 each stroke)

Thursday
400 Swim
300 Kick
200 Pull
100 IM Drill

Pull: 2nd one faster
2x200 2:45
2x150 2:05
2x100 1:25
2x50 :45

4x25 kick variable sprint :40

---

I wrote this, you should read it:
https://www.slowtwitch.com/...n_Swimming_6700.html

Only one swim for me this week

Th - 3500 SCY
10x100 on 1:40
1000
12x100 on 1:40
300 WD

~1:24-1:26 for the 100s, 1:30/100 pace for the 1000 and 300

---

'22 IMMD, '23 SwimRun MD

Fri 9.3 mi run w some speed
Today 2.7 mi run easy, 3600 yd swim

9 x 100 on 1:50 fist drill
20 x 100 on 1:50 swim
100 kick
2 x 100 on 1:50 fist drill
100 kick
100 fist drill
100 kick
75 scull
25 kick

---

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 have had it in my head to do a long continuous swim, but every time I start, my HR just goes up too fast and I bail and just do 500 or a 1000. So yesterday forced myself to really slow down, concentrate on breathing, and just descend each 500 of a 3k pull. IT worked out doing it this way, but still frustrated about my HR being high all the time now. A new normal I suppose:

5x50swim@1;00(41/40/39/38/37)
3000pull(38;51--6;39/6;33/6;30/6;26/6;23/6;20--1000 splits-13;12/12;56/12;43)
200 easy kick
9x50@1;00 as 2 buoy/1frog--buoys(39/38's)frogs(54/53/53)
3900SCY in 60 minutes

Chris,

I really like your WO. Nice mix of distances and speeds without being overwhelming.

Steve

Got in last pool swim for next 5 days, going on camping trip. There is a lake, hopefully it will be ok to swim in it to put some finishing touches on some OW swimming. First race is next weekend, swimming around a pier. Really thought that today would be hard after yesterdays 3k tt, but surprisingly I felt pretty good, and got in a good 4k of stuff:

32x100 as;
4x(3x100buoy@1;40/100back@2;00)buoys(1;24/22/20/20/20/19/19/19/18/18/18/18)back(1;35/29/25)
4x100frog@2;00(1;47/45/43/40)
2x(2x100p@1;30/100frog@2;30/100breast@2;00)pulls(1;14/12/12/10)frog(1;47/46)breast(1;28/26)
4x100p@1;40(1;14/13/11/09)
8c50@1;00-4buoy(39/38/37/36)4frog(55/54/54/53)
8x50@1;00-2buoy/1frog/1swim hard buoys(39/38/37/36)frog(55/54)swims(34/32)
4000SCY in 77 minutes

Gonna take my paddle board just in case I can use it in the lake, time for some knee paddling work!!

Got in 3400 SCY in 60 minutes.
1200FR/200IM Kick
12x100P on 1:30 (1:16-18)
4x50K on 1:15
4x100 stroke on 1:45/4x50 stroke on 60

Sunday 7.45 mi run in 70 min (5.8 mi at 6.4 mph), 1000 yd swim

6 x 100 on 1:50 fist
4 x 100 on 1:50 swim
(Then 200 kick scull)

---

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

This morning:

10x100m WU (1:58, 1:54, 1:52, 1:49, 1:47, 1:46, 1:44.5, 1:44.5, 1:42, 1:41).

1500m push (25:27.5).

16x25m CD (26-27sec).

This was my second fastest 1500m ever. My 24:57 PR was set in 2019. That swim was absolute hell. I know I am a better swimmer in 2023, but I became fearful about ever doing hell swims again. (My 800m PR of 12:50 was also 2019 and also absolute hell.)

But.....today's swim was not very hard. At no point was I suffering. I started a bit cautiously - 6:52 at 400m. Then I sped up to 13:39 by 800m. Then my last 400m was 6:42.5, feeling strong and controlled.

So, maybe I'll bite the bullet and try 24:50ish soon. It might not be hell. 😀

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Doing another pool race in 12 days - 200 IM short course metres

Trying to really spike lactate and speed at the moment before doing some race simulation sets with shorter rest. All other work just low level aerobic

Today main set was 12x25 max on 45. Rest. 25-50-25 rest 45 seconds between each. Into 3x50 on 3 minutes.

A main set from the weekend was broken 200 IM on 1:15 per 50, with another 50m then 2 x1000 easy

Times? 😛

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

The 1000s LCM easy were around 1415 or 1420 or so but I wasn't really watching the clock so I don't know for sure. I was just trying to be smooth and easy.

I love when they have the pool short and long course so I can do longer sets in long course and fast efforts short course

In the short course lanes - The 25s were 13 high, the 50s as 28s, and for the IM set it was 32,34,38,29,29 (for the different strokes). Without changing my technique or figuring out how to hold more water sprinting I am stuck at these speeds for freestyle.

Self-timing though from a digital clock so the accuracy take what you will...

Have you had a good crack at doing a sub 3 minute 200 yet? Haaven't seen you tackle that distance :)

don't forget to practice some starts, easy time savings there. Same on the turns for an IM. Both would be low-hanging fruit for speed on an IM for me. Haven't swum stroke in a loooong time, shoulder is too iffy right now

you may know that about starts/ turns, can't recall your swim background. I'm excited for you! The 200 IM is a nice race. I admire people who swim stroke an IM well.

---

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

Thanks. Damn! You are fast.

I've actually done 2:52.5 200m SC. It's been a while since I got near that though. I'm a better swimmer now, but I got soft, and shied away from PR attempts, due to fear of failure or fear of pain. I shall change this !!

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

3400 SCY

1200FR, 200IM K
12x100P on 1:30 (1:15-19)
4x50K on 1:15
4x100 on 1:45 (1:22-4)
4x50 on 60 (40-41)

Found a nearby SwimRun race in Sept to do (1.6 miles swimming, 9 miles running, 6 or 7 swim legs) so will be doing more pulling with paddles and bouy this summer.

Thanks. It went by faster than I thought it would.

Today in SCY masters
100 ez (missed warmup)
400 pull/ paddles smooth
4 x 200 on base (1:40)
300 pull paddles smooth
7 x 100 on base 3 and 6 on base -:05 (supposed to be 6 but… lane leader…)
200 pull paddles smooth
9 x 50 base 4 and 8 -:05 (supposed to be 8….)
2 x 200 smooth paddles on + :10
3 x 100 on base pull paddles
4 x 50 on +:15 choice

350 w/d

yesterday 11.1 mi run
today 3500 yds of free (some drill) + 300 kick

15 x 100 on 1:50 fist drill
6 x 100 on 1:50 swim
8 x 125 on 2:05 swim
4 x 100 on 1:50 swim
300 kick cd

---

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