Swam in the pool but did some ladders to keep from getting bored

16 x 25 - Slow relaxed pace
8 x 25 - Medium pace
4 x 25 - Fast pace
2 x 25 - Sprint as hard as possible

Then Repeat in reverse order

2 x 25 - Sprint as hard as possible
4 x 25 - Fast pace
8 x 25 - Medium Pace
16 - 25 - Slow relaxed pace

Up and down the ladder :)

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Trek Bikes, Brooks Shoes, and Warm Water Please!!

My set today was basically random swimming except everything I did started with 7 dolphin kicks off the wall. I think I can get some last moment core conditioning in for the 200 fly in a few weeks!!!!

Congrats on the meet! well done.
Sorry to have fallen off on the virtual meet stuff. Still swimming though!

Todays swim:
2nd main set (again)
1 x 50 on :50
2 x 50 on :40
3 x 50 on :45
1 x 300 as 50 strong/ 25 FAST (x4) on 4:15 -- i went 3:19
1 x 100 on 1:30
1 x 100 on 1:20
1 x 100 on 1:25
1 x 300 build x 100 -- i went 3:14 (105, 105, 104)
5 x 100 on 1:30 warm down
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This was the 2nd time through...the first time through we did not do the 300s.
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daved
scy-- but the "bubble" comes off in 2 weeks so.. then it will be outside.. ahhhh

I'll play along. Not sure how long it will last, I usually stop swimming in the spring. I'm trying to hang on until my neighborhood outdoor pool opens up....

Standard 1200 yd w/u - 12/50 @ 55; 300 yd alternating 50 br/50 ba; 300 yd kick @ 4 x 50 dolphin/25 flutter w/ fins

3x (150;100;50) all on 90/100 basis

(1:57; 77; 38); (1:58; 76; 37); (1:55; 75; 36)

100 sidestroke for time - 2:02

2200 scy @ 7200 ft

How were the swimming races in Bermuda? Did you guys go?

Where are you at 7200 ft? Flagstaff Arizona?

Los Alamos, NM

Back in the pool for the first time since before Trans Iowa (back door brag for being the last finisher of the last TI ever)

I'm SOO much slower than all the other swimmers at Masters. They are well into the workout before I finish my warm-up and then the coach modifies the workout for me. Oh well, I haven't drown yet so there is that.

1000y warm-up
4x100y free
4x50y kick
3x100 free
3x50 kick
2x100 free
2x50 kick
1x100
1x50 kick

total 2500y

I went 1:55 for my last 100 which I'm pretty sure is the fastest 100 I've ever done.

Question time. My shoulders are killing me. Before I took the two week break my left shoulder was in a lot of pain, not so much my right. They were back to normal with a two week break. But after just one swim they are both achy again. Coach suggested it is rotator cuff inflammation. He suggested icing twice a day and gave me some bands to strengthen the muscles. Any thoughts or suggestions?

That's pretty cool.

6.6 mi easy run 60:40, 575 yd swim (550 swim + 25 kick)

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disclaimer: PhD not MD

Ugh. Back in the pool for the first time in 2018. Soooo....painful. Slow, and ugly. Oh, well.

lets call it 950 scy and leave it at that. Any attempt at a set structure was thwarted by a total lack of fitness. I think I managed a single 150y, and 2 100y. All else was 50s.

Any brilliant tips for getting reacquainted with the water?

Anyone swimming at USMS Nationals in Indy this coming weekend? I am doing so 2 weeks after IMTX and I still feel like crap in the water. Should be fun, though!

Swimming 100/200 free, 100/200 fly and 200 IM

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Strava

I'm always curious, are most people timing themselves doing Flip Turns, or Regular Turns at the end of each lap? Which type of turn better simulates a real tri swim time?

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Road Bikes, Tri Bikes, Mtn Bikes, I love biking!

I'm out of the water for a week or so. Took the little man to parent-tot swimming lessons on Sunday, and today at dinner it felt like someone was stabbing my ear with hot pencils. I'm sure it was from swimming in the cess, I mean, kiddie pool with the little guy.

Been swimming for years in my regular pool, no infections. Swim in this pool once... ear infection.

2 hours at the clinic and I come out with a penicillin prescription and a bottle of Advil. At least the Advil just started to work

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Swimming Workout of the Day: http://forum.slowtwitch.com/...ost=5784860#5784860;
Favourite Swim Sets: http://forum.slowtwitch.com/...m.cgi?;post=5004659;
Unattainable goals for 2019/2020 season. https://forum.slowtwitch.com/...ost=6944848#p6944848

200 free and 200 fly...that's a Chad LeClos line up!!! Go rip it up!

I have a question for the fish on here. I will be swimming at the Canadian Masters Nationals meet in 2 weeks (OK OK, no jokes about wet noodle simulations please) and its in Calgary at 1000m above sea level. It's not much higher, but a bit, and given that I have oxygen intensive events (400 free, 400 IM, 1500 free, 200 fly), is there anything you guys would do to get used to around 10% less oxygen? Maybe some hypoxic sets or come off the wall 2m past flags and hold my breath for 2 more strokes and then try to recover breathing every third for free? Or just show up and deal with it?

Post surgery follow up yesterday, I got the green light to swim until my heart is content. Run and ride to tolerance but stay away from big hills for a bit. No lifting, pushing, or pulling for 2 more weeks.

Jump into the pool for the first time in 2 weeks this morning. Twas a blessing from above? I had the entire pool to myself most of the workout.

2,200 yards, and a thoroughly kicked butt. Whew!
w/u
300 easy
25,50,75,100 alt kick/free x 25
100,75,50,25 alt kick/free x 25
m/s
4 x (5 x 25)
200 easy
12 x 50
w/d
100 mixed

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Runners Roost Race Team

6.9 mi run (2.34 mi + 1 mi @ 8:34 pace) in 60:31
300 yd swim (275 swim + 25 kick)

PM: 9.3 mi bike

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disclaimer: PhD not MD

Congrats on the surgery and the return to exercise!!! Fingers crossed for you! I assume breast stroke is OUT too!!!!

Dev

Hey Dev,
Sadly everyone bailed on me... some were too intimidated. Some just didnt train enough to justify.. others have 3 kids to manage at home...

Maybe next year as I have enjoyed the island before and this would be a fun swim adventure. Thanks for asking

dave

No breast stroke for now. At least not with any gusto. I did 25 yards of breast, really easy today. It was still a bit achy.

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Runners Roost Race Team

OK, keep me in mind for next year's outing to Bermuda. By then I expect to be able to take more time away from my startup world!

I've had some smart coaches over the years, and none of them have suggested hypoxic training to prepare for elevation. I think there was a thread on here recently about hypoxic training and lack of correlation with performance.. so in short, I would just "show up and deal with it", although I could be misinformed.

Let's put it this way - if you were going to do IM Boulder, would you hold your breath on trainer intervals or while out on a run? Probably not...

Also 1000m is still fairly low elevation, I don't think you see significant effects on performance until 1500-2000m if I recall?

As a final note - you definitely picked the hardest events !!! Honestly the 400IM is the most painful tortue device known to man. But I would surmise that the shorter events are actually more oxygen demanding (as it relates to performance, anyway)

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Strava

glad you can work out again.

6.5 mi easy run 61:40
825 yd swim

6 x 125 kick the last length of each
50 breaststroke
25 kick

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disclaimer: PhD not MD

2nd time in the pool in 2018.

1250 scy. All 50s. Some drills, some swimming. Just getting re-acquainted with the water.

Better than Tuesday.

I rode for the first time yesterday too, after work. I felt pretty drained about 30 minutes in, so cut a planed hour ride short. Still felt good to be able to swing my right leg over the saddle!


2,300 yards this morning
w/u
300
6 x 75 kick/FT/DPS
25, 50, 75, 100 w/bound
100, 75, 50, 25 w/bound
m/s
8 x 75 hard to hold any consistency
3 x 100 negative splitting x 50
w/d
150 mixed, did 50 breast easy which wasn't dreadful


Going to attempt my first run since 2/24 this afternoon, got my fingers crossed! 15 minutes/2 miles max

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Runners Roost Race Team

Out of the water the whole week of wildflower, and then didn't get to race either, so easing back in with this set;

8x(200s/100IM kixk@2;20)2-swim@3;10(2;57/2;48)2-pull@2;50(2;37/2;35)2- breast@3;40(3;17/3;12)2pull@2;50(2;36/2;32) IM kicks(1;59 to 1;51)
2400SCY