June 1- 9.9 mi run, 3.25 mi walk, hip and shoulder exercises
June 2 - 4825 yd swim, hip and shoulder exercises, 1 mi walk

Felt stiff but the splits weren’t bad

500 wu
50 kick
5 x (100 fast, 50 kick) 1:14, 13, 14, 14, 13
400 swim, 50 kick
4 x (100 fast, 50 kick) 1:13, 12, 13, 13, 13
300 swim, 50 kick
3 x (100 fast, 50 kick) 1:13, 11, 11
200 swim, 50 kick
2 x (100 fast, 50 kick) 1:13, 12
2 x (100 easy, 50 kick, 100 fast, 50 kick) 1:13s
525cd w some kick

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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

First time back after 2 1/2 weeks of flu then allergies:

500m w/u free/bk
15x100 on 1:45, came in at 1:29-1:33 except last one was 1:40
100 c/d

It sucked. Probably should have done more of a drill/feel for the water set with 50s. Hopefully, things come back quick!

Did an easy run and weights, then had just 14 minutes to do the pool before taking kids into water park, so short and sweet:

15x50as 3swim@;50(38's)1kick/3breast@1;00(46/44/43)1kick/3back@1;00(44/43/41)1kick/3fly@1;00(37's)
750scy in 14 minutes

Only 24 minutes today, so made the most of it:

2x100@1;40(1;24/22)
1650pull for time(20;21--6;16/6;12/6;07/1;46)
1850SCY in 24 minutes

I haven’t felt good in the water at all this week. 1325 yds today, splits were not good so I got out and ran 7.81 mi in 70 min instead of staying in the pool. Yesterday 9.4 mi easy run (1h36) and walked 1.5 mi.

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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

Well just keep plugging until you hit the good days again, because it is not because of your conditioning. You have been putting up some really fast times here lately, just have to get over the bad feeling hump.

Another water park day for my kids, so I had exactly 21 minutes to do my thing in the lap pool.

24x50 as 4 swim or buoy@;50/1 stroke @1;00) swims(40 to 35) breast(45/43)bk(42)fly(37+)

1200SCY in 21 minutes

Starting to feel like a USRPT swimmer with all these short swims...

Well got a good long Saturday swim in today, and water was great at about 82. So longest in awhile, with some faster stuff just for fun:

8x500as 500s@7;30(6;57)5x100breast@2;00(1;34/31/29/27/25)500IM kick@10;00(9;23)500p@7;00(6;08)5x100back@2;00(1;29/28/26/26/22)500IM kick@10;00(9;28)5x100p@1;30(1;15/14/12/11/08)10x50-6fly/2buoy/2kick@1;00(fly(43/43/43/42/42/40-buoys39's-kicks-53's)
4000SCY in 72 minutes

I'm a zero swim fitness right now but signed up for the Guppy Challenge starting tomorrow so dropped in today for quickie...

2100 SCY
500 warm done as 100fr-25brst-25bk + 50free at the end to round it up
focus was just flow and feel the water
9x50s on 50 descend by 3... 45/40/35... 45/40/37...45/40/34 (ouch!) + an easy 50 to round it up
focus: DPS the easy ones, flow the moderate, and trying like hell to get to 21 strokes per length on the fast (maxed at 20)
5x200 pull w/ buoy and medium paddles on 3min in on 2:52-2:53 for all
focus: just working catch with EVF, and lat wake up. I cruised 'em bilateral, breathing every 3 strokes
100 swim cool down with 7 fast strokes off the wall for length 2 & 3
focus: nothing paticular, I just don't like ending a swim with tools on

Ian

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Ian Murray
http://www.TriathlonTrainingSeries.com
I like the pursuit of mastery
Twitter - @TriCoachIan

Yesterday and today swims

Yesterday
SCM
300 mix easy
20x25 on 20
20x25 on 25
20x25 on 30
[Desc each set]
10x25 kick on 30
200 mix easy

Today
LCM
300 mix easy
40x50 on 45
500 mix easy

Anyone got any kick feel good stories / inspo they can share, tips or how it has helped their swim? After doing some pool races I have appreciated the kick way more than before. I would love to be able to kick a 45 secs or under for a 50. I have seen some guys kick 30 for 50 LCM with fins and a board but with a fair few dolphin kicks off the start

yesterday 6.9 mi run w/ 2.71 mi @ 8:13/mi

today 3725 yd swim, felt marginally better than the days last week but still pretty stiff (though this dissipated a tiny bit by the end) and the technique didn't feel great. Splits were there, though. Shoulder exercises after, in front of the mirror, which I should do more - it makes me cringe a bit as my L side has noticeably more muscle if you know what you're looking for; my shoulders are a little bit uneven so the L one looks a little taller. Posture problems and I may have some mild scoliosis. Anyway, something to keep working on.

3 x (500 swim + 50 kick) 7:00, 6:40, 6:21
400 easy
50 kick
10 x (100 fast + 50 kick) all 1:12 except #3, 4, 10 which were 1:11
2 x 50 easy on :55
25 kick

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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

Haven't swam since my race on 5/28, Masters pool is only open Mn-Th and I was still at the beach the first two then beat from vacation the next two. Back in the pool this morning and continuing twice per week. Next Race is 2.4mi ocean swim race on 7/3. Took it easy this morning because I had some heart burn woes from too much ice cream last night.

6/6/22 - 3000yd via
2x500 (7:47 7:51)
2x200, 100, 200, 2x150 (3:10 3:08 1:31 3:12 2:31 2:20
4x250 (4:05 4:04 4:04 4:00)

Roughly 30s rest between things, took everything pretty easy, little bit more rest a few times to let the stomach settle. Quasi lactose intolerance isn't enjoyable. 2mi run to and from the pool in ~8:35s, to 7:35s from. 2 hr ride on the smart trainer tonight.

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'22 IMMD, '23 SwimRun MD

Thurs:
had to cut it short, was planning 9x300 descend in sets of 3. instead:

300 easy
4x50 drill
3x300 swim descend on 4:00 (3:24-22-17)
3x300 pull strong on 4:00 (3:04-03-02)
4x50 easy

2500scy

+ 5mi run later in the day

Friday:
1hr trail run in the morning
+another shorter swim (very hot):
2x {200 swim, 4x50 drill}
3x200 strong on 2:45 (2:08-07-07)
2x50 cruise
3x100 strong on 1:30 (1:02-01-58)
2x50 cruise
3x50 strong on 1:00 (28.2-28.1-27.8)
2x50 cruise
8x25 odd fast even easy on :30
3x50 easy cruise

2500scy

Sunday, Boerne Lake:

~500m warmup
1500m open water race in 20:47. Was seeded with an 18:00 mile time, which put me second seed behind a 17:00. Marked that top seed and drafted off him until the 2nd leg (squarish course) when he swam way off course. Had a 10-15m lead at the second buoy, then built into the finish. Went harder than I wanted to since an hour later:

3000m open water race in 42:36. Pretty easy effort, basically just trying to conserve until the last 500 or so to finish. There was quite a bit of chop on both races. Wind was a steady 10+mph that was at our back for the finish stretch. Water 81F. Air temp around 90 by the end of the 3k race.

1st overall for both races.

Then bc I'm crazy went for a 4mi run with no warm down from the 3k swim.

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nice, congrats on the two wins!

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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

 
This morning I rode 2 hours gravel before getting in the water to kick off the Guppy Challenge. I did the workout as written.

Warm A: 100 easy, 100 kick, 2x50 moderate all w/ 20sec rest - reflections: I don't like kicking, I'm not good at it, my 100 kick was 2:43!
Warm B: 2x50s 5k 'n switch, 100 swim, 2x50s 5k 'n switch - fine, I just worked on holding body alignment throughout.
Main Set 3x100 - I did on 1:30 (this was SCY) and came in at 1:23ish. I probably should have done 'em on 1:40 and will for a couple of weeks, then a 300 swim - cruised it in 4:40
Cool: 2x50s cool down - I did this as 25 free, 25 back then 25 breast and 25 pretty quick.

1300 - a good starting place. I'm eager to get swim back together and am in no real rush. I just want to be top 3 out of the water at the Malibu Triathlon on September 18th so no rush.

Ian

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Ian Murray
http://www.TriathlonTrainingSeries.com
I like the pursuit of mastery
Twitter - @TriCoachIan

Nice job on the two races Adrian, guess that 17 flat guy was more a pool swimmer..I got my first OW race this weekend, the Huntington Beach pier swim. I just missed the old guys record last year by 2 seconds, so hoping for some good conditions and surf this year to give it another go.

At the sea level pool today, a bit hot though and felt really slow to start:

15x200as 7 swim@3;10(2;58/54/48/43/39/36/30)3IM kick@45;00(3;50/44/39)4p@2;50(2;28/26/23/20)im kick(3;46)
10x50@1;00-5buoy(38/37/36/35/34)5frog(54 to 51)100SD
3600SCY in 62 minutes

I felt pretty much like I expected to feel this morning :) at the risk of jinxing myself, I think I broke the “feeling stiff /bad” phase. 5575 yds and rotator cuff strength then 2 mi walk. So happy to get some decent pain free volume in. What I couldn’t do today was turn well (see splits below)

500 wu 655
50 kick
5 x (200 fast, 50 kick) 2:31, 29, 29, 29, 30
450 swim
50 kick
5 x (100 fast, 50 kick) 1:13, 13, 12, 13, 13 (maybe 12 high)
400 swim
50 kick
2 x (100 fast, 50 kick) 1:14, 14
350, 300, 250, 200, 150, 100, 50 w 50 kick after each
25 kick cd

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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

It is quite frustrating these days to try and figure out how to prepare for a race, or a hard workout. Yesterday after a days rest I felt like loose dog poo, but eventually fell into a quasi decent groove. So today didnt expect anything great, but 1000 warmup swim was a new workout record for me and I was feeling no pain in the 83 degree pool. Then went on to have a savage work out, and have no idea why today?? I guess I should just be happy that I can still have days like this, but dam, sure wish I could plan them better around race time..

1000swim@14;00(13;17--6;49/6;28)500IM kick@10;00(9;28)fast suit off-1000pull@13;00(12;19--6;15/6;04)500IM kick@10;00(9;48)
15x50@1;00 as 5 buoy(39/38/37/35+/33+)2x(3frog/1 fly)kicks(56 to 53)fly(36/35+)2x50SD(43/39)
3750SCY in 62 minutes

Nice work - always feels great when you hit a good work out.
Don't know about you but I always feel good in the endurance groove when I am mid-week and had a great sleep / great meals and maybe a quick nap or two the day before? I never feel as great the day after a rest day if I am doing endurance stuff.

Yesterday 9.5 mi easy run avg 10:06 per mile, 1.2 mi walk. Today 4325 yd swim, felt mediocre

500 swim, 50 kick
5 x (100 fast, 50 kick) 1:18, 16, 15, 14, 14
450 swim, 50 kick
4 x (100 fast, 50 kick) 1:14, 13, 12, 13
400 swim, 50 kick
3 x (100 fast, 50 kick) 1:13, 1:12, 1:12 high
350 swim, 50 kick
2 x (100 fast, 50 kick) 1:12, 13
100 swim, 50 kick
100 fast 1:12
50 kick, 100 easy, 75 kick

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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

Some solid swims in the past week (all),

3100 yds this morning via
2x500 (7:41, 7:28) WU
5x100 on the 1:30 (1:21 :24 :24 :25 :25)
5x200 on the 3:30 (3:04, :00 :03 :05 :06)
misc 100s/150s WD

Slow total of 5k running to and from the pool this morning, tweaked my calf last night running so no workout tonight. Easy run with the wife instead (8-10 miles). This is my first real balanced triathlon training week, hoping to hit 100 miles on the bike for the week which will be ~20% of my cycling since I got on strava in 2016 and ~50% ytd.

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'22 IMMD, '23 SwimRun MD

I have the opposite if that helps. Even when I was an OK swimmer anytime we did kick sets I would get lapped. After stopping swimming and starting running I figured when I got back in the pool I might be better with much more built legs but I am still awful at it.

It is really impressive to see someone good at kicking, especially off the walls. I'm would guess it can be trained but it seems like some people have it and others don't.

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'22 IMMD, '23 SwimRun MD

Runner Sam - My go to swim workout is a variation of yours

Warm up
3 x 500 pulls - 1st is almost always with Fist Gloves, 2nd may or may not be with drag
1 x 100 kicking
5 x 200
1 x 100 kicking
5 x 100
Warm down

Speaking of fish.. how about shooting fish in a barrel? Some people who joined guppy challenge doing 4k+ yard distances in a swim session? That is one big guppy..

Some things to keep in mind about kicking:

• bigger boards are faster bc you can lean on them more (same principle as mondo pull buoys). my club team growing up we used thin full size boards cut in half.
• kicking air make you go nowhere (excessive splashing is a waste of effort)
• you can work both phases of the kick best on your side without a board (just keep those hands still-- front hand sculls a bit to breathe but other hand should not be pulling). switch sides also
• kick on your back too, it will expose new things to you and engage your core in a different way
• if your problem is ankle flexibility, try using fins, they will add torque to your ankle, just don't overdo it
• sometimes the best kick work is actually kick-drill. I call it '6-kick roll drill' where you take a stroke and breathe, then return your head to face forward and take 6 kicks before the next pull. The purpose is to optimize body position and kick so you are not losing speed in this extended glide phase. Other drills like fist drill or single-arm drill also force you to engage your kick more and you should be striving for keeping a constant speed during these drills, not surging only when you catch the next pull.
• if you struggle on these drills, start with fins on (note, I'm not a big fan of zoomers, I prefer larger fins)

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