w/u 200 swim, 200 pull, 100 kick
8x50 easy on 1:00
6x50 pull on 1:00
4x50 odd back/swim, evens breast/swim
2x50 hard on :55
200 pull, 200 kick, 100 swim
2x75 pull
4x75 as back/breast/swim, :10RI
6x75 pull, :10RI
8x75 as 50 easy, 25 hard, :10RI
100 kick

3700 scm

~
breakfast
~

4.5 mile run zone 2 (cold!), 36:26

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_____________________________________
What are you people, on dope?

—Mr. Hand

Swim Swam came out to film our masters Fast Friday practice. Looking forward to seeing some ugly dives!

WU: 3x (2x200@3:00, 2x25 dive, :30 vertical kick)
MS: 2x (5x100@2:00, 50ez, 3x100, 50ez, 1x100, 50ez, 5x50@1:00, 50ez, 3x50, 50ez, 1x50, 50ez)

Increasing the pace for each set to build to 100%. Pretty tough set but pleased with the times.

---

https://twitter.com/mungub

That's awesome, post a link when it comes out!

Who was there? Did you get to meet gold medal Mel?

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Swimming Workout of the Day:

Favourite Swim Sets:

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

7.6 mi run w/ 4 @ 8:34 pace, felt easy and sustainable
1275 yd swim - straight with some kicking

---

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

800 warm-up as 200 free, 50 kick, 50 back, 200 free, 50 kick, 50 back, 200 snorkle as 50 kick-150 swim

2x
(400
(4x50
(300
(3x50
(200
(2x50
(100
(50

First round, work the long stuff, 1:30/100 send-off; 50s choice @:60
Second round, work 50s @:60; smooth 100s @1:40 base

400: 5:00
300: 3:44
200: 2:30
100: 1:13

50s fast, mix of backstroke (:41s) and free (:35-6)

500 smooth, mix of snorkel and no snorkel

4300m LONG COURSE, ~5000'/1600m altitude.

9.5 mi run 85 min, very even splits
1125 yd 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

Have really not swam much the past few months, but got a window of a couple 1500yd workouts in the past few days and yesterday did what I would call a semi workout, you guys know what a semi is, right?? Hope to get a full if this schedule keeps up.. (-;

5x100swim@1;40 (1;25 to 1;22)
3x100IM kick@2;05 (1;56 to 1;52)
3x300p@4;30 (3;56/3;51/3;48)
100IM kick
6x150p@2;20 easy,, pacing Dan on these( 2;07's)

2700SCY

400: 5:00
300: 3:44
200: 2:30
100: 1:13

50s fast, mix of backstroke (:41s) and free (:35-6)

500 smooth, mix of snorkel and no snorkel

4300m LONG COURSE, ~5000'/1600m altitude. ///

Thats a nice main set at that altitude, you live that high or just visiting? 1;15 pace for LCM without oxygen will get your body to produce some serious legal EPO.. (-;

I moved to Colorado a few months ago. Slowly adjusting.

EPO was a question on my oral exam for my Masters in exercise physiology. 1998, right before Lance started “winning” the TdF. I’m building red blood cells without a needle.

8 mi run w/ 2 x 4 km @ 8:13 pace
1525 yd swim (12 x 100 on 1:30)

---

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've been sick lately. Apparently, a few have since returning from Catalina Swim Camp, https://vimeo.com/243496184

---

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

Which camp was that Steve, the Jamie Patrick one, or another one?? And yes the back side would be a bit scary with all those seals around, they don't call the beach Shark Harbor for nothing!!

Fly back from Israel last night. Slept 14 hrs. Still a little out of sorts....

WU:
200ez
2x50 kick
2x(2x50 singlarm/swim)

MS:
5x100 (:20)

CD: 200ez

Felt good to start, and the first few 100s were fast... but, I faded pretty quickly. Didn't want to smoke myself with sub-par swimming once things started to fall apart, so I bagged it.

I took it as a small victory that I made it to the pool at all after 27,000 miles of flying in the last 6 days, averaging about 2 hrs of sleep a night and way to much alcohol every night.

I didn't make my yardage or frequency goals for the week, but at least i did manage 4x swims with all that travel.

Only got in the water once last week, thanks to life happening. Wife had surgery last Thursday (she's fine, thanks!) and while she's recovering no lifting allowed, which means I'm doing all of her jobs around the house, plus mine, plus she can't look after the toddler at all, and I have to look after her needs on top of it all.

I did manage to get on the bike a few times after everyone was in bed, started doing the "FTP Builder" workouts in Golden Cheetah's ErgDB library. I find that's mentally easier than just getting on the bike and pedalling away, since I just want to do something else after 15 minutes. With GC workouts I have to think about maintaining a certain power level.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Glad your wife is doing well. In terms of the bike and trainer, make every ride on the trainer count. I find it a complete waste of time to do easy riding on the trainer. Either build power, or if you want to go easy, go for an easy run or easy swim...at least in the other two sport when you go easy you can work on a technical skill....easy riding in the winter is a complete waste of time after warmup!

Back to some earlier stuff....OK dolphin kick on my back, at the water surface I don't know what I am doing wrong but I suck. If I do it under water and close my eyes like I am underwater face down, I am fine, if I open my eyes, I get all screwed up....don't ask me why.....adult onset swimmer/water panic issues perhaps...no clue.

Anyway, you guys will be happy that I won't die doing stupid stuff. What I did yesterday after lane swim closes and public swim opened is I did 10x16m dolphin kicks underwater across 6 lanes (widths)....recovery was water run back across width of pool, still working the legs...rest for a few seconds and back across. This is basically idiot proof because I WILL hit the wall in 6 lanes of width! My fly sprint is getting better.....my breastroke still sucks beyond belief...back stroke is getting there.

Unfortunately, because of everything going on I can't start a workout until around 10pm, which pretty much means that my only options are
a) the trainer or
b) sit on the couch, eat chips and watch Netflix.

even if I were to get up at o'dark thirty, I'd still be confined to the trainer in case the toddler woke up since my beloved bride isn't allowed to lift him. He usually gets up at 6:30 ish, but last night he was up at 2am, and 4, and 5, and 5:30..... He's teething....

I don't sleep anymore. ugh....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Yeah, but Jamie wasn't involved this year. Scott Zornig and Lynn Kubasek produced the camp this year. There is all sorts of 'weird' on the backside, Cat Harbor. We entered within the harbor and it was quite rocky and shallow and the surf churned up the sand - we couldn't see even a foot in front of us. Scott and I were swimming side-by-side and both ran into the same rock. Once out of the harbor, we swam south for half a mile. That's when we all started getting a bit spooked. Really scary when your swimming through bait balls.

---

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

that whole no sleep thing is part of why I'm happily single and childless.

3400 yds with a visiting prof, former D3 400 IMer. He's faster than I am and it was a treat...we did some together, and other times he would swim the first and last 50s of my 200s to push the pace.

main set
5 x 100 on 1:30
200 fast 2:25
5 x 100 on 1:30
2 x 200 fast on 4:00 2:27, 2:26
5 x 100 on 1:30 kick the odds
3 x 200 fast on 4:00 2:26 2:27 2:27

---

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

recovery swim with the wife today:

200 kick, 200 swim
150 kick, 150 swim
100 kick, 100 swim
50 kick, 50 swim
6x75 back/breast/free
2x150 pull, build every 50
4x50 with fins, odds are kick on back/free, evens are kick on back/fly
8x50, odds are easy/fast, evens are fast/easy
50 kick

2400 scy
into
7.5mi run, steady zone 2

---

_____________________________________
What are you people, on dope?

—Mr. Hand

WU
200ez
2x50 kick
2x(2x50 single arm / swim)

MS (usrpt)
20x100(:20) @1:39
Failed at 16 completed remainder

CD: 200ez

2600scy

I tried a USRPT session on Sunday. It was:

600 W-U

8x25 @:20 r fly (:15-16)
2-3 mins break
8x50 @:20 r back (:35-36) when I started falling apart
2-3 mins
Tried X x100 @ :20 rest at 1650y pace, (1:03-4) but fell apart at 4. This altitude ain't no joke.
4x50 @ :20 r (:30-31), and I was DONE.

Point is that I need to do only the 100 set and not fool around with that other stuff.

Yes, do your principal set first, then the "dabbler" sets. And, yes, swimming at altitude is no joke. Did a couple workouts at the Silverthorne Rec Center (elevation ~9000') when were on vacation in Dillon a couple summers ago. It was brutal for this low-lander, who's native elevation is ~750'~!

If you're trying to do race pace work at altitude based on times you've done at or near sea level, you probably need to make a pace adjustment. This document might give you some guidance: http://www.pacswim.org/...r/files/altitude.pdf

---

"They're made of latex, not nitroglycerin"

3000 SCM

300 choice
2x200 pull
7 x (
100 IM
2x50 kick
100 T pace)
200 CD

Wu: 200ez

Ms:
8x50 simglearm
10x50 (:20) @:41
8x50 simglearm
5x100 (:20) @1:38
8x50 (:20) semi-catchup

2400scy

Main set today was modified IM....5x200m as 50 fly-25 back-25 breast-100 free....yes the triathlete in me came out and I just can't bring myself to do all the breast and back stroke!!!!