4000 scm

1600 warm up

4 x 600
1) 600 on 8:00 - went 7:52
2) 2 x 300 on 4:10 went 3:52 on both
3) 3 x 200 on 2:50 went 2:30 / :29 /:29
4) 4 x 150 on 2:10 went 1:50 / :50 / :49 / :48

Then did 30 minutes on trainer at 225 avg watts - I weigh around 154 right now. The cycling was way harder than it should have been.

1000s
500s 6:10
5x100 various kicks
500IM broken - my fly is coming along. I suspect next IM in race will PR.

2500 sc yardages

It's going to be a warm day, so hoping my back will allow me to do a longish (6 mile) trail run at noon.

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

8 mi run 62:38
1500 yd swim (12 x 125 kick the last length)

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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

I don't always post in the monthly Fishies thread, but when I do, it's because of my distinct lack of counting ability

He is, the most scatterbrained swimmer in the pool.

Last Friday I hit a new PB for distance at 5K. I was planning for another 5K today. Following my swim I noticed I was 3:15 slower than last week, I so checked my lap times, sure enough I lost the ability to count and swam 200 SCY more than planned. At least I typically lose it to the high side.

500 w/u (planned and executed)
300 pull @ cruise (planned and executed)
200 easy free alt breath/25 (planned and executed)
300 pull (planned and executed)
3 x 800 (here is where elementary level counting escapes me)
-actual 2 x 850
-actual 1 x 700
5 x 100 free (planned and executed)
5 x 100 pull (planned and executed)
500 pull alt breath/25 (planned and executed)
300 c/d (lost count again)
-actual 500

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The secret of a long life is you try not to shorten it.
-Nobody

8 mi run 60:48
3200 yd swim

5 x 100 on 1:30
100 kick
4 x 150 on 2:15
100 kick
5 x 100 on 1:25
100 kick
3 x 200 on 2:50
100 kick
5 x 100 on 1:20
100 kick

fun workout.

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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

I did my 6 mile trail run yesterday. Wasn't pretty.. well the area is, my running wasn't - some 9:xx pace (walking the steeps). My legs still feel it and I was getting some cramping in the late stages of my swim this AM:

1000s/100k 12:55
800s/100k 10:35
600s/100k 7:35
400s/100k 5:07
200s/100k 2:19
5x100 various kicks

4000 sc yardages

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

Hello fellow fishes. First a belated congrats to all the swim meet achievers and achievements.
I will be swimming US Spring Masters Nationals May 3rd and 4th. Of interest Matt Biondi will be at the meet and in three of his four events I will be swimming right next to him -- so get ready for some relatively less flattering video than usual.

Today's interesting set:

Straight through (scm)...

3x100 @1:30
3x100 @1:25
3x100 @ 1:20
3x100 @ 1:15

My taper officially began after that last 100.

did your 32x100 today:

300 easy
4x50 drill
2x50 25 sprint/25 easy

32x100- 8on 1:30/1:25/1:20/1:30, last 8 are fast
first 8 - 1:14/1:15's
second 8 - 1:14's
third 8 - 1:13's
last 8 - #3 and 6 easy. 1:09-09/09-09/10-10

200 cool down

400scm

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700 swim
3x100 drill
4x50 25 fast/25 easy on 45
2x [8x50 very fast on 65 (32,32,31,32,32,31,31,31) + 400 race pace 4:50] *Grey fox posted this as a favorite, so I tried it out. Next time i will do both sets.
200 easy
900 cruise pull
100 easy

3200scy

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

What a thrill that must be to swim next to people like that though! Closest I get is dry land training with Brooke Bennett. It's amazing to watch what these athletes can do in anything they go after. Her strength and agility is pretty insane, but her focus is probably even more impressive. You can tell when they get into the zone of not noticing anything but the task at hand.

Might be fun to spook Matt by going all out the first lap, then blowing up. Well, my all out would be his warm-up pace, so it really wouldn't work for me.

This AM, I swam the same as yesterday, but in reverse:
200s/100k 2:35 (warm-up)
400s/100k 5:17
600s/100k 7:36
800s/100k 10:21
1000s/100k 13:15 (was tired)
500 s/k cool

4000 sc yardages

followed that with a short bike ride 10.5 miles 33 minutes

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

Quick one this AM.

600 warmup
5x300 @ 4:00, done as 100 strong @ 1:05 + 200 steady @ 2:55 (1:03-4 + 2:30-2)
16x25 @ :30 alt drill/stroke fly w/ fins
20x25 @ :25 easy free w/ focus on opposite side breathing
3,000 scy

7 mi easy run 65:30
3300 yd swim

4 x 125 warmup, kick the last length of each
5 x 100 on 1:30
100 kick
4 x 100 on 1:25
100 kick
3 x 100 on 1:20
100 kick
3 x [2 x 100 on 1:15 + 100 kick]
400 c/d

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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

What a thrill that must be to swim next to people like that though!


Oh yeah. Back when we were both in college, we swam different events, but I would have never, NEVER swum next to him. I wasn't good enough, and I wasn't close either. Biondi has talent that is orders of magnitude above mine.

Might be fun to spook Matt by going all out the first lap, then blowing up. Well, my all out would be his warm-up pace, so it really wouldn't work for me.


Yeah, that would be cool, but we are swimming the 50 FR, 50FLY, and 100IM together.

Feeling a bit lethargic this AM, perhaps too much Easter brunch stuff.

500s 6:35
5x100 various kicks
5x100IM@1:45 ~1:20~:25
10x50@:50 fist/open
4x100 s/k (25k/50s/25k) br/fr/bk/fr

2400 sc yardages

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

2.5 minutes easy freestyle.
55 minutes with paddles and ankle band.
2.5 minutes easy freestyle

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Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

9.5 mi run
2600 yd swim
out in time to see the Boston finish :-)

300 w/u
20 x 100 on 1:20
100 kick
200 back c/d

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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

I did swim next to Biondi a few times in college. Not a thrill and not humbling. Even going easy he totally spanked me and everyone else.

This workout requires explanation.

That is pretty good in particular that you didn't bomb out. How often have you been swimming over 3K? What have your weekly totals been?

I think I've had about a half dozen workouts over 3k this year. I've averaged 5.8k per week since the beginning of the year, mostly on 2 swims per week. Last week I got in 9.3k, my highest volume by far this year, driven by a splash n dash (1.2k with warm up) and a wetsuit test (extra 1.6k) on top of the normal 2 swim workouts. I definitely get a bump from the increased frequency but it comes at a cost of run or bike workouts.

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Glad to! What's the issue?

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Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

Do you have a 910? What did your stroke rate look like? Did you do it in a pool if so how did you pace it out?

I have a Suunto Ambit2. Just showing a stopwatch in big numbers. Swim for *about* 2.5 minutes. If I get to the wall a few seconds early or later, It doesn't really matter in the big scheme of things. Then swim the main set until there's *about* 2.5 minutes left in the hour and then swim the rest of the hour as cool down.

I grew up on swim teams and was a sprint freestyler specialist, so I've done a bazillion intervals. Had an epiphany after learning to train to bike and run for triathlons that we could swim by time and effort instead of the crazy keeping up with lap counts. Like warm up 10 minutes, easy freestyle for 8, race pace for 4, recovery for 6, tempo for 20... Just like running or biking. Makes training WAY easier. You can even change from one thing to another mid-lap if you want. Just look at the clock on your wrist every few laps to get an idea of where you are.

My Ironman swim is just under 1 hour and cadence about 63. I want to get that IM time to 55, so I'm adding in the paddles to increase strength. Used to use them all the time when I was faster. Ankle strap is new to me, but I'm loving it. Got the idea from Clayton Fatell's interview here at about 1:05 in. - https://www.youtube.com/watch?v=qjBX_W6YjRw

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----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com