2500SCY
400/300/200/100 on 1:30/100 base (5:32, 4:08, 2:44, 1:20)
Pull set on 1:30/100 base 200 (2:32)/2x100 (1:15s)/4x50 (36s)
200IM kick
8x50 on 60 (37-8)
8x25 on 30 (17-8)
100 easy

Increasing intensity, given can’t increase swim time. It’s been a lot easier to reserve a lane than was in summer. Don’t know if it’s seasonal or people more Covid concerned about indoor pools. Hoping we don’t get another Covid lockdown here in MA.

My workout yesterday was good. I showed up for the last 45 min of my lane swim and then I was able to get 1 hrs drop in at the 50+ lane swim that was not sold out. So 1:45 total.

Workout was simple....all 400's kind of random, but each 400 was either a 400 free, 400IM or two times 200IM. In each 400, the outbound 25 was hard focused on going as fast as I could and the return was super easy focused on glide and streamline. I took as much rest as I wanted in between 400's (less rest after 400 free, most rest after 400IM).

Total was 5250m of spinting and cruising. I went out for a 5km run immediately afterwards and almost bonked by the time I came back to my car for the drive home!!!! Crossing fingers that they don't slam pools shut with virus cases going up around here. So trying to swim as much as possible before that happens and hopefully it happens shortly after there is snow on the ground and i can XC ski and do 100/100 running.

7.5 mi run 65 min (5 mi @ 8:34 pace)
1900m swim (1800 straight, 100 kick) because that's what I felt like doing

---

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

how hot is the pool?//

They have been keeping it between 84 and 86 lately. Most of the people that use the pool are what we call "therapy" folks. Older, heavier, and they do mostly walking and floating in their lanes, with an occasional jaunt across to the deep end of the pool. I'm sure they appreciate the therapy water temps, but it really is hard on us lap swimmers. There was a day a couple weeks ago that one end was about 85, and you could feel the surge to probably 87 on the other side, it was brutal.


The tricky part now is that it is so cold outside on a lot of days, so it feels really good getting in and you get lulled into how great it feels. Then you get to about a 1000 in distance stuff, and your head is exploding..

Monty, you need to rent a hotel room beside the "course" so you can stop, go into the AC room, cool off and then resume. Didn't you do something like that in Kona on Alii Drive once?

2020-11-15 OW swimming

yesterday 62.5 mi bike
today
7.4 mi run w/ 5k + 1.25 mi + 1 km @ 8:34 pace then some fartlek
2200m swim (2050 straight + 50 kick + 100 swim) because that's what I wanted to do

---

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

USRPT
2020/11/17 12:10


Air 27°C
Water 24°C


USRPT 30 x 100 m @ 1'48" / 2'08"
Fails 15, 17


- 2 weeks ago when I was doing 1'50" / 2'10" I failed at exactly the same point, and the next week I made it. I hope next week I can make it, if so means I get 2 seconds faster for 100 m in 2 weeks.

So dan and I went on the weekend to do his last and my first attempt at the 3k straight swim. Went to a different pool which was only about 1 degree cooler than our usual hot tub one, but that one degree certainly helps at the mid 80's temps. I warmed up 250 of swimming and kicking, put on a race suit I bought 3 years ago and have yet to use, and did my usual old race day prep. Thought about shaving a few square inches of my arms, but bailed on that..Went out thinking I could hold low 7 minute pace for the 500's, the race suit had me a bit faster.

3000SCY for time- 41;59 (6;54/6;57/6;58/7;02/7;08/7;00). got really hot around 1800 and shut down the pace to make sure I could at least finish. Might get me close to top 10 in nation in AG, probably top 5 contender in 6 months when I age up..
3250SCY

Today did this follow up now thinking about strokes:

10x100 odds free @1;40/evens breast@2;00(swims-1;27 to 1;20) breast(1;36/33/32/30/29)
500p@7;00 hard(6;14)
10x50@1;00 odds buoy/evens fly/back(swims-41/40)fly/bk(43/42/42/41/40)
500p@7;00(6;21)
5x50@1;00 odds brest/free/evens buoy(breast/fr-44/43/42) 41s for swims
2750SCY

Today's main set after an 800m warmup and dolphin kick with fins was

100IM-200IM-100IM-400IM-100IM-200IM-100IM-200IM-100IM-400IM-100IM-200IM-100IM

10 breaths of rest between each. Took the fly hard and some of the breast stroke hard and on back stroke did 1/3 to 1/2 pool dolphin kick on back.

Total 3100m (scm)

2020-11-18 - squad training

Air 24°C
Water 25°C

Warm up 200 snorkel
Pull 200
Fins 100 x 3
100 x 4 on 2'10" then pull 500
50 x 6 on 1'5" then pull 400
100 x 4 on 2'10" then pull 300
50 x 6 on 1'5" then pull 200
Total 3500 m

A couple months back at it 3x a week
SCM, still trying to adapt as use to do SCY before I stopped swimming about 6 yrs ago. Finally did something besides 100s and 50s

200 easy
5x200 @ 4:15, 3:35-3:38
5x150 pull with pads @ 3:00, 2:37-2:40
100 breast cd

nice job on the 3000 yd swim!

Tuesday - 14 mi run
Wednesday - 21 mi bike + 4.5 mi run
today - 8.3 mi very easy run + 600m 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

Good to have you back-- I still do a few sets that I stole from you off these threads.

Before posting my workout, I'd like to mention the insane set Bobby Finke talked about in the Swim Swam podcast:
10x100 warmup
9x1000 on 10:30, 10:15, 10:00 in groups of 3. On the last one he went 8:59!!! and 9:16 on the one before that!

today's workout:

300 easy
8x50 drill
20x100 on 1:25. Start with 'easy speed' effort and get faster.
500 pull, paddles+ buoy, maintain the avg speed on the 100's (5:21)
2x50 easy

3300scy

screenshot of the 100's below

---

-----

Today's workout was 600 warmup with some kick with fins than

• 6x400 of various formats (4x100 free, 4x100IM, 2x200IM, 1x200IM+50 free+50 fly+100 free).
• Then descending 1500m pyramid 800IM-400IM-200IM-100IM (I got this pyramid from track for 10km traiing, the equivalent is 3200m, 1600m, 800m, 400m)

Total was 4600m
followed by 7km run for 100/100 run number 5.

Thanks, it's nice to be back in the water. Had to join a new gym after all the Gold's closed in St. Louis and refused to join a gym without a pool. My wife really loved when I raced so she is hoping I get some bike fitness back too. Been incorporating the 1,6 drill you posted recently. What else do you do on your 8x50 drills?

I do a 50 of each of the 1-6 drill, single arm (non-pulling arm at your side, breathe to that side- 25 each arm), fist drill, and then catch-up drill. Repeat twice through.

---

-----

Thanks, I plan to incorporate more drills in my warm up. Think I could make some improvements to my stroke the early stages before I get my fitness back.

2020-11-20 - squad training

Air 25
Water 26

Warm up 200
Left right torpedo swim 4x50
Archer swim 4x50
3x100 easy fast css
8x50 on 1'
12 x 100 on 2' every 3 fast
Pull 6x50 on 1'
9 x 100 on 2' every 3 fast
Total 3700 m

I've got promoted from lane 1 to lane 2 today!

2020-11-21

I originally planned to do a 5k course with a new friend. He was a high school competitive swimmer so I thought he would be fast but it was the exact opposite. He lagged behind seriously and took more than 50 minutes to get the first 1.6 km segment done in flat water, and still dropping speed afterwards. So we got out when we reached another waypoint at 2.8 km because I didn't feel it would be good to continue for another 2+ km.

Afterwards I rushed to another regular group in attempt to get some quality done, but I went overambitious afterwards. In the middle of the swim the group split into 2, one went short and the other went long so I went long. However what I didn't realise was that they were all fast swimmers. I tried to stay on their feet but it was so choppy there (BF 4) and I couldn't keep up the feet, and eventually I lagged behind also.

congrats on the lane promotion!
Friday - 7.5 mi run, 1300m swim
Saturday - 21.7 mi bike, 3.1 mi run
Sunday - 21.7 mi bike, 4.5 mi run
today - 9.3 mi run, 1200m 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

Been around some sick people, so took off a bunch of days, got a Covid test(negative) and now 6 days later back in the water. I knew I would feel tapered, so I went for it, got a new Covid PR in the 1000pull even! And got 4k in the exact 60 minutes I have, with 800 kicking, so not much rest anywhere..

300s@4;30(4;16)
1000p for time@13;00(12;17---6;14/6;03) new PR for my 500p too on the last one. 300IM kick@6;00(5;44)
1000p steady hard@13;00--(12;44--6;24/6;20) 300IM kick@6;00(5;46)
5x100p@1;30(1;15/16's) 200IM kick@4;00(3;49)
8x50buoy@;45(42/41's)
4000SCY in 60 minutes

2020-11-23
Air 23°C
Water 26°C

USRPT 100 m x 30 on 1'48" / 2'08"
fails 28 N/A - will try 1'46" / 2'06" next week

They open the doors early some days and if we hustle we can get 1:10 swim in which gave us 4300 scm

200m we
800m @ 12:00 (11:21)
8 x 100m @ 1:30 ( 1:20 avg )
600m @ 9:00 ( 8:21 )
6 x 100m @ 1:30 ( 1:20 avg)
400m @ 6:00 ( 5:36 )
4 x 100m @ 1:30 ( 1:22 avg)
200m @ 3:00 ( 2:49)
2 x100m @ 1:30 ( 1:23 avg)
100m wd
Need to work on my endurance as i was flailing at the end of the set , which is hard on only 1 hr sessions.

---

"Be your best cheerleader , not your worst critic.”

7.5 mi easy run, 1000m 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