The fucking government still keeps the closure order for swimming pools while allowing gyms to reopen having ~10 daily COVID cases out of 7.5 M population in the territory.

Speed focus this morning:

w/u: 400 free, 100 back
m/s: 8 x 100 IM; 200 back; 8 x 50 free (holding 41s, pushing off on 90s); 100 back; 8 x 25 free (holding 18s, pushing off on 60s); 100 back

Was checking my HR after each 50 and 25 of hard free and making sure I was back below 120 before the next one, so recovery is pretty good (even if speed is still mediocre).

Swam with the Masters team: 3700 SCY

300S/200K/100P/200 Pace (2:39)
6x100 on 5 sec rest(1:20-21)/300P
3x200 on 10 sec rest (2:42-5)/300P
600 (8:28)/300P
4x50 on 10 sec rest

Was supposed to maintain the same pace per 100, but I cracked about halfway they the 600. Very humbling, which is why it’s good to swim with a team occasionally. They do sets I wouldn’t do to myself .

I hope that by echoing this sentiment this thread will have mercy on me and allow me to post my

30 min x bands

workout. I have a feeling it isn't Fish-twitch-kosher, but please please please let me say I did a swim workout. It's been a year since I was in a pool.

Where are you guys where they’re not reopening? In US, most states are having restricted access (1 swimmer per lance and 45 or 60 min reservation system) and I’m not aware of any cases attributed to restricted access swimming. I was out of the pool for four months and it took me 4 to get back close to March 2019 swim level (it may be age related, at 63). Hoping you all get back in as “re entry” was no fun.

Endurance swim this morning, managed the full 3000m.

m/s: 3000m continuous as alternating 500 free, 100 back

1h40 trainer, 3700 scm

2 x 500 on 8:30 w/u 8:06, 7:46
2 x 100 on 1:40
2 x 50 on no interval swim the first, kick the second
8 x [200 fast on 3:15 + 50 kick on 1:45] 2:55, 2:55, 2:53, 2:55, 2:56, 2:56, 3:01, 3:01
400 c/d kicked some of it

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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

Was supposed to maintain the same pace per 100, but I cracked about halfway they the 600. Very humbling, which is why it’s good to swim with a team occasionally. They do sets I wouldn’t do to myself . //

Curious as to whether you get to swim behind anyone in their masters? I know a few clubs here have 3+ per lane, so drafting off the lane leader and down is an actual thing again. I know I always swim faster in a lane, as well as next to someone who pushes. But fun to have those 3 to 5 second per 100 faster times in a moving lane, been over a decade since I felt that sensation. Good job on the super tight intervals, made your short distances into a distance workout...

Didnt know what to do today, so got in and did my 500 build to see where I was at. Descended 100's from 1;28 to under 1;20, so figured maybe a good day. Got two workout PR's in the mix;

5x500- 1swim@7;30(7;03)1 IM kick@10;00(9;22)1 pull@7;00(5;54, new PR)1 IM kick@10;00(9;08, new PR) 1 medium effort pull(6;16, medium is getting a lot faster)
18x50@1;00, every 3rd fly through 9, then breast to 18, all others buoy--buoys(39's) fly(37/36/36, breast-41/41/40)
3400SCY in 59 minutes

We all swim one person per lane, so no drafting. Also with the fixed rest interval (rather than fixed overall time interval (e.g. 100s on 1:30) the group breaks up pretty quickly, so you not really able to race head to head, although there is awareness of how the others are doing and trying to gain, or not lose, ground. For me it was 2 faster and 5 slower swimmers.

I would love to be swimming right behind someone and get that draft.

5600 scm, something like

2 x 500 on 9 (8:14, 7:57)
150 "fast"
50 kick
6 x 100 on 1:50
6 x [50 kick + 100 fast] 1:27, 1:27, 1:25, 1:29 (goggle leak), 1:27, 1:26
50 kick
2 x 500 on 9 (8:16 (foot cramp = really positive split), 7:44
150 "fast"
50 kick
200 smooth
50 kick
3 x 200 on 3:30 (3:11s)
400 c/d alt kick swim by 50

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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

Did some testing this morning to see where I'm at. Tested 200 free and 100 IM to compare. I'm now within 5 seconds of my PB for 200 free and set a new 100 IM PB, so fairly pleased overall. I will stick with the alternation of speedwork with long rest and endurance (short rest) focus. New goal is to get my 200 free below 3:05 and my 100 IM below 1:40. In a regular year my focus would be on my running right now to prepare for the spring half-marathons, but since they are all cancelled, swimming goals seem like the way to go.

w/u: 200 free, 100 back, 100 BS
m/s: Round One (continuous): 200 pull (3:13), 100 back, 200 free (3:15), 100 back, 200 pull (3:09), 100 back, 200 free (3:10) 100 back
Round Two: 4 x 100 IM on 2:30, building to best effort on fourth rep (1:52, 1:48, 1:44, 1:42); 100 back
Round Three: 4 x 50 free on 1:10 (all 42s); 100 BS
Round Four: 4 x 25 free on 0:40 (all 19s)
c/d: 200 BS, 50 back

Back to my lazy ways in the pool: 1000 m straight, two laps of it 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

Did a family trip to the low/cooler pool today, so figured I might do some fast stuff. After a bad warm up, just decided to go for it anyway, and ended up with a good IM day. Was going to go for a new PB in my broken 400IM, but cramped on the back push off, coasted and soft swam the rest, but then continued on with the breast and free. Seems like I would have beaten my 5;22, but that will have to be another day and time now. Theme today was blocks of 400's:

4x100s@1;40(1;28 to 1;23)
4x100IM kick@2;00(1;55 to 1;51)
4x100 IM@2;00(1;25/22/22/19)
400p@5;30(4;57)
4x100buoy recovery@1;40(1;28/26/24/22)
Broken 400IM, 100's@2;00(fly-1;19/ aborted back due to cramp-1;32, extra 30 seconds to stretch it too/ Breast- 1;26/Free-1;09)
2x200IM kick@4;00(3;49/3;44)
4x100p@1;30(1;15/14/12/08)
Broken 400IM, 50's@1;10--- 5;01 (fly-37/36/back-41/39/Breast-42/41/Free-33/31.9).

3600SCY in 70 minutes

Very happy with the long rest 400 Broken IM, used to be a time I did as repeats in workouts 20 years ago!!!!

Wow. Your IM is really strong. No weak stokes and a really good back half. Any masters meets scheduled yet where you could get a national top 10 ranking in 400 IM, maybe 200 IM also.

I just realized I forgot a set of 4x100IM in my big IM day today, now the math works. Thanks for the support, and I think that my 100 and 200IM might be pretty good right now. My 400 I feel is going to suck because my distance fly is just too HR consuming, and will throw off the other 3 strokes for now. My brain has it in the back perhaps a 1;06/7 100, and sub 2;30 200 on a good meet day.

But alas, no meets in the near future around here, just when I age up and could possibly be top 3/5 in the nation in a couple events. For now I'm going to be hopeful that the short course nationals reschedule for 3rd week of July might happen. I get my first shot tomorrow, 2nd middle of march, so should be fully immunized by then. Hopefully the rest of the swimming world and country can follow suit by then too..

That 1;19 100 fly was just too hard today, it feels like I should be cruising a 1;15 to start that thing out and be able to utilize my good back half..Thanks again, if you hear of any meets let me know. I heard of one around here but it ended up just a squad meet for the Mission Viejo team. Too bad they couldn't have invited the other team in town NOVA, the one I of course align with at meets...

I did a 14 km race today. Time probably improved by about 20 minutes compared to last year but went last place. I will have a race report once the official times are out.

Look forward to the 14k race report.
My swim was a much less interesting 3300 SCY

300 (4:02)/200k/300P 3:50)
10x100 on 1:30 (1:20-1)
3x100K on 2:15
10x100P on 1:30 (1:13-18)
6x25 on 40
50 easy

Congrats! I also look forward to the RR.

4600m
40 min stairmaster
hamstring curls, a glute kickback thingie, back extensions, crunches

swim was
30 x 100 first ten on 1:45, then 20 on 1:40
50 kick
200 swim
50 kick
300 swim
50 kick
400 swim
50 kick
500 swim
50 kick

---

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

Swam for technique and endurance this morning, 2800m continuous alternating 200m free (focusing on form) and 100m drill. So one-fifth of a 14k...

Official result will probably be out today. I'm desperately waiting for it for my analysis and to decide on my emigration decision as visa application on phone starts today. This was an easy race which everyone PBed due to perfect condition.

Got my first Covid shot last night, super sore shoulder but didn't affect my swim today. Was late getting in, so just got 52 minutes of pretty good quality 100"s;

5x100s@1;40(1;23/22/22/20/16)
5x100IM kick@2;00(1;49/48/46/45/42)
18x100, every 3rd stroke IM order@2;00, all others buoy@1;45- buoys all 1;18's, fly-1;27/1;26, back-1;24/1;23, breast-1;30/1;28
2800SCY

Race report is out. I have published it on my blog. Everyone got his/her result 6% less than last year. The race was an easy race with perfect condition.

yay for the vaccine, Monty!

21.7 mi bike
3800 scm swim

2 x 500 on 8:30
8 x [200 fast + 50 easy kick swim or scull] 3:05, 3:04, 3:05, 2:59, 3:01, 3:01, 2:59, 3:01
800 c/d mixing kick, backstroke, free

I was annoyed with those 200s, I just couldn't quite figure them out.

---

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 work on the vaccine!!

My wife has 2 co-morbidities and is phase 2 out here (boston area)...

It has taken 2 weeks of prob 4-6 man hours a day trying to get an appt. Between her and I trying online.
She finally got an appt for next week.

Anyways, swim update: super easy cruise yesterday to loosen up. Felt very very awful to be honest without sounding like a whiner. I chose to foam roll and stretch yesterday instead of weights and I feel a billion times better today.
Yesterdays swim:
1000 warm up as 200fr/50bk (x4)
500 as 75swim25KOB
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500 flutter kick w board held 1:55/100 and it was easy despite feeling awful
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2 rounds of
300 as 100fr/bk/free
4 x 50 with 5-7 sprint strokes off the wall and into the finish.
-- trying to wake up to some speed.

Thursday I will be swimming w a kid who is incredibly fast and a well respected open water swimmer.

We are going to do some fast 100s to get speed going.
He will crush me...but thursdays post should be a fun one to read for you.

Today I just played w my twin 2 years olds at my buddies indoor pool, that has to count for something!

daved

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http://www.theundergroundcoach.com