Crankin It today:

300 warmup
8x50 drill

500-400-300-200-100 swim on 1:15 base. Get faster by ~1s/100 as the distance gets shorter.
5:38-4:25-3:15-2:09-1:03

100-200-300-400-500 pull, also on 1:15 base. Hold what the last 100 was on previous set or faster.
1:01-2:05-3:07-4:09-5:07

6x50 cruise

4000scy

will do a short run or lift this afternoon

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Still swimming tired, but must be getting a lot stronger as my times are much better than I feel. Take a day off tomorrow and do run #3!!!

6x(200@3;10/100IM kick@2;00) swims(2;49/44/40)buoys(2;42/39/38) kicks(1;54/52/51/50/49/47)
3x(200p@3;00/100back@2;00)pulls(2;30/27/23)back(1;30/28/26)
9x50 buoy@;50/1;00/1;10 descend by sets of 3(40/38/36)(39/37/35+)(39/37/35+)
100IM kick(1;54)
3250SCY in 58 minutes

3300 SCY in my 1 hour slot

1000FR (14:06)/200K
4x200IM on 3:30 (2:58-3:03)/2x100K
4x200P on 3:00 (2:36-8)/2x100K
100P

Trying hard to stretch out my stroke and get the catch further out. Have been losing the grasp of water on the front end from shortened range of motion in shoulders. The 1000 felt good.

Ran then 1400 m or so, shoulder felt pretty good and I was just thinking about good mechanics.

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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

Trying hard to stretch out my stroke and get the catch further out.//

As I get stronger I like to do some workouts focusing on this very thing, how many strokes is it stretching out for you? swim/pull? My normal stroke count for SCY swimming is about 16, 15+ for buoy, and 13 for pulling. A stretch out is one less in each of those, and it does feel good to grab and hold that bigger water. But once the wheels come off, it is all about turnover baby!!!


Back in the water today, thought I would do a lot of kicking to loosen my legs after yesterdays run/ride day:


3x(300@4;30/200IM kick@4;10)swim(4;16)buoy(4;02)pull(3;37) kicks(3;50/43/44)
500p@6;40 hard(6;06)200IM kick(3;44)
12x50 IM order@;50/buoy@1;00/buoy@1;10- fly(38)back(41)breast(41)free(33) buoys(40 to 38's)
500p@6;40 steady(6;20)200IM kick(3;47)50SD
3550SCY in 60 minutes


Pretty happy to be getting in more yardages in my hour, and this one had 1k of kicking too. Not much nonsense once I hit the water I suppose...

Thanks for the advice. I go about 16 or 17 strokes per 25 yards, but fall off to 18 -19 when “the wheels come off”. It’s definitely a strength thing and I’m trying to rotate my body a bit more on the vertical axis to get the catch out there. My cardio/aerobic is strong from the x-training, so turnover is good but need to amp up the power. Need to get on the “Monty get faster in your mid 60s” program. 😀

18 mi bike
1500 m swim (2 x 500 swim/50 kick w/u, a 100 fast, a 200 fast, and 100 of easy kicking)

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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

God, y'all are so fast.

I must confess that I often cannot figure out if you all are doing meters or yards.

I've done a few swims this week. I'm pleased with a 35.5sec 50m on Monday, and a 1:17.0 100m today.

Maybe tomorrow will be a 6:07 400m attempt. (PR 6:11.)

Maybe.

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

I must confess that I often cannot figure out if you all are doing meters or yards. //

Pretty much all the regulars here preface what they are swimming. SCY=yards, SCM=25 meter pool, LCM=50 meter pool. Some folks get lazy and just use m for meters, so you do have to guess if it is long or short course meters. But that distinction is much smaller that comparing both of those to a standard 25 yard pool..


Got in today for the early sat swim, had a buddy who hasn't swam in a decade come with me, so I did a super pull set of 150's on the 2;00, while he did 100's and gagging!!


300s(4;15)350IM kick
6x150p@2;00(1;51/1;50's, last one 1;45) 200IM kick(3;52)
9x100@2;00-3 IM (1;26/23/22)3 buoy(1;20/17/14)3IM kick(1;52/53/51)
500p@6;40(6;14)200IM kick(3;51)
5x50buoy@;50(39/38's) 5x50kick@1;00(54's) 50SD
3650SCY in 67 minutes

So 3200m is the furthest I've ever swum, which is 400m more than last Sunday which is the furthest I've ever swam previously. So I've say my endurance and speed is picking up with doing the intervals which have been helpful. I tried to implant in my brain a lot of what SnappingT said about DesertDude's form in the analysis video about stroke and focused on the "power diamond". Was which changed up some things for me, it makes me think that swimming that way about engaging my back and pulling with my elbow. Whereas before it was more wrist led for me. So I think my swim will have me fit for IMAZ, may not be the fastest but I may be able to get to 1:30 which would be faster 1:40 I was hoping for.


400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ hard 55
1x100 recovery
2x50 @ Hard 54
1x100 recovery
2x50 @ Hard 56
1x100 recovery
+
1600m -
4x400 8:56, 8:51, 9:00, 8:55
+
100m recovery
+
200m - 1x:
2x50 @ Hard 56
1x100 recovery
+
2x100
2x50 Chill

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Washed up footy player turned Triathlete.

1750m swim, 6.55 mi run (65 min easy watching Boston), 2.33 mi walk (also watching Boston), hip exercises

3 x (500 swim + 50 kick) 7:45, 7:30, 7:15
100 "fast" 1:22

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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

Visiting the sea level desert, and the wonderful 81 degree pool!! I swear it doesn't even matter what I feel like that day, getting in this pool just makes me want to do something really hard, so went after my 2k buoy record today, and got it!!

2x100@1;40(1;23/21)
2000buoy@28;00 for time(27;07--6;51/6;48/6;44/6;44..New PR)
500IM kick easy@10;00(9;50)
5x100p@1;30 descend(1;17/16/15/13/11) 300IM kick@6;00(5;50)5x100p@1;30 descend(1;16/14/13/12/10)
4000SCY in 63 minutes

Sprints seem to be getting marginally faster, the thing I've noticed more is that my recovery 100m reps are getting faster without the effort. Then the big gains have been with my 400s here. Then add the overall time it takes me to get stuff done. Prior to TC it was taking me 60 minutes to get 2100m, maybe I'd make it, maybe I'd bust it. Didn't know on the day. Today I hit 2550m at 60 minutes. It took me only 64 minutes to get to 2700m today.


400m Warmup -
6x50 warm up
1x100 Warm Up
+
600m - 3x:
2x50 @ Hard 52
1x100 recovery
2x50 @ Hard 54
1x100 recovery
2x50 @ Hard 54
1x100 recovery
+
1200m -
3x400 @ 8:43, 8:48, 8:49
+
200m - 1x:
2x50 @ Hard 58
1x100 recovery
+
2x100 (had to cut the swim short so I cut one 100)
2x50 Chill

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Washed up footy player turned Triathlete.

So after yesterdays long and hard session, decided not to blow it out again and do some long stroke work instead. Was a bit surprised at my times, they did not degrade that much by holding onto more water and slowing down the turnover. And did it the entire workout on short rest again:

500s@7;30 (15 strokes per lap, 7;10)
500IM kick@10;00(9;30)
1000p@13;00(12 strokes per lap-(12;33-6;21/6;12)
500IM kick@10;00(9;23)
10x50 buoy@;55(15 strokes per lap-39 to 37's) 100 kick
3100SCY in 52 minutes

6.5 mi easy run, 1200m swim (600 + 4 x 100 fast + some kicking), lifted

---

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 the high pool, and now have to bring back the hot part too, Ugghhh. At least 85 degrees today, maybe hotter, so had to dial back my recent speed gains.

20x100swim@1;40, descend each set of 5(1;27 to 1;21/1;20 to 1;18/1;18 to 1;17/1;17 to 1;15)
200IM kick@4;30 easy(4;06)
500p@6;40 steady(6;24) 200IM kick(3;55)
500p steady(6;23)
3400SCY

this week's workouts in the pool:

Monday:
300 warmup
8x50 drill
2000 straight pull, nice and easy (1:10 pace)
6x50 cruise swim
3000 scy

Wed:
300 warmup
8x50 drill
5x100 with ankle band
4x{
2x100 threshold + effort on 1:20
4x50 strong effort on :45
50 easy
}
2x50 easy
3100 scy

Friday:
300 warmup
8x50 drill
(this is a variation on the set from Cody Miller's video this week)
8x25 IM order, odd fast/ even easy on :30
8x50 IM order, odd easy/ even fast on 1:00
4x100 IM, odd easy/even fast on 1:45
2x200 IM cruise, second one with fins
4x100 IM with fins, odd easy/even fast on 1:45
8x50 IM order with fins, odd easy/even fast on 1:00
8x25 IM order (no fins), odd fast/even easy on :30
3100 scy

should get about another 3k open water in tomorrow for swimrun training

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I have a tendency - a bad tendency - to over emphasize making sure I finish my swims in the allotted time. For no good reason doing 4K in 63 minutes would bother me. I have a lot of idiosyncrasies that I would do well to abandon...

Anyhow: nice job on the 2k! Not that you need my approval but most triathletes would be well served NOT doing 2000 straight. Because they will screw up the pacing and turn it into a slog fest. Not you of course! Well executed negative split.

Thanks aj, and the 2k swims I'm doing now are to get ready for my attempt at the 3k postal swim this year. This is usually the only time I do anything longer than a 1k(occasional 1650), and I have to confess, I need this long paced work. I always die in that 3k, so will maybe even do a nice long 4k pull one day to build some extra strength. Train for what you are going to race has always been my motto, so longish swims it is for one more month..

I can't believe that my left palm has a sore bump on it, which seems to be some kind of joint issue. It bugs me when I swim. Is this some kind of swimjury? Anybody have this before?

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

Another Saturday lobster boil, 86 again today. Really have to adjust what I do from what I want to do when it is like this, otherwise I'm just cooked for the rest of the day:

30x100 as (2buoy@1;40/100 breast@2;00) buoys(1;27/25/23/22/21to 19)Breast(1;41/36/34/33/32/31/31/31/33/30)
200IM kick(3;55)
4x50buoy@;50(39/38's)4x50swim@1;00(38/37/36/34) 100 flutter(1;55)
3700SCY in 68 minutes

Well, today was my 5th swim of the week.

WU: 400m-200m-100m-100m.
Pleasant tempo 1600m (29:18). (Because Sunday is 1600m day.)
CD: 800m.

Total: 3200m.

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

I thought you may like this workout I did

5 min warmup then

• 50 fly
• 50 dolphin kick on back
• 50 back
• 50 dolphin kick on back
• 50 breast
• 50 dolphin kick on back
• 100 free
• 50 dolphin kick on back
• 100 free large paddles
• 50 dolphin kick on back

Total above is 600m, 5 breaths rest between each (no target time kind of like running fartlek...you go hard when you want, you back off when you want)

I just kept repeating that for 1:45 until I ran out of pool slot time (final 45 min of a drop in slot, 60 min of my slot). Ran out of time partway thru round 7 so around 4500m. My legs and core are kind of cooked from around 1500m of dolphin kicking

nice one, that is a lot of kicking.

lots of pulling for me the next 3 weeks leading up to Odyssey Austin

300 warmup
8x50 drill
4x500 pull, steady but middle 100 strong, on 6:00 (around 5:20 avg)-- purpose here is to be able to accelerate turnover with my giant paddles on
5x100 on 1:25, paddles only, strong (sub-1:00) -- going fast with tired shoulders, add the legs back in to increase oxygen burn
6x50 cruise to get normal water feel back on :45

3500 scy

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Big pulling day for me too, went down to the cooler and sea level pool where I'm obligated to do something hard. Opted for a 3k pull for time, crushed my old one from last year, so perhaps even some progress for my 3k swim coming up soon:

500s@7;30(6;59) 200IM kick@4;30(3;50)
3kpull for time@39;00(37;46--12;44/12;31/12;31---500 splits--6;24/6;20/6;17/6;14/6;17/6;14 new PR)
300IM kick@6;30(5;50)
4x50 buoy@;50(39/40's)
4200SCY in 59;40

I wanted to get in an ironman distance swim in under an hour, so there it is. Goes to the thread on the guy doing an ironman a day for 60 days, but swimming a horrible 1;20 every day for the swim. In an argument over the free speed he is giving up by not changing his stroke one bit, it is absolutely horrible, He doesnt have to do any more swimming, hell he is doing 4200 a day already, and every single day!!!!