Today was opening day at the world-famous Lakeside Swim Club in Louisville, KY. For those who don’t know, this is a pool that started out as a limestone quarry, and over the years, it has been sealed with concrete and cement to make it a chlorinated outdoor pool with a 10-lane 50m section and a huge area for play and floating on rafts.

77° water

400 swim
1200 snorkel
10 x 100 @ 1:35, 2 pace, 2 smooth (1:18-19 on fast, 1:23-4 on smooth)
400 as 50 kick, 50 back, 100 free
8 x 50 @ :55, 3 fast, 1 kick (:36-7 on fast)
400 smooth
400 as 50 back, 50 breast, 100 free

4200m long course

Tomorrow the plan is a 5+ mile swim in the Ohio River northeast of Louisville.

Am I correct in thinking that you had a 38 second improvement in your 400IM? That’s what you beat your entry time by. Wow!!!

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

He said he beat his goal time by 5s and seemed happy when I was talking to him.

I personally came to the conclusion that the 400 IM is a horrible torturous abomination.

Day 3 started off well. Got an 11 second PB taking 400IM down to 6:55....better than double my 200IM time but I was totally gassed as end of day on Friday at 9:30 pm.

I have two 100 free relays left then the 200 fly and 800 free.

Edit

Did a 100 free PB by 2 seconds in one of the relays to help team squeak in for a bronze in the 200 year old category. Then 5 min later was next relay and kind of was toast. 9 min later was my 200 fly. I was pretty gassed at 75m so dialed back and was able to finish off with a 3:29....so beat my goal time by 1 second. 45 min later was 800 free. My PB was in the 1500m at 12:33. Opened first half relaxed at 6:10 and beat my 400 free open time. Then poured on any remaining juice for a 6:03 second half (also a 400 free PB).

I Pb'd in 7 of my solo events other than the 100 fly but I may have broken that PB in my 400IM first 100. 16 events in 3 days. I am learning how to pace out the multi day event and know when to blow matches and not and eat and rest and warmup around so many starts. This is a completely different world from triathlon.

~8.8km in the Mighty Ohio River, northeast f Louisville, KY, USA. 71-73°, .5mph/.8kph current. Up one side, crossed the channel, downstream along Twelve Mile Island, crossed the channel again, and back to the start dock.

I’m ready for lunch.

I don't know how you do it Dev, 7 events over 3 days and I'm completely gassed! Congrats on all your PBs, those are some great improvements!

That’s all those meters he’s been putting in. Recovery between events is one of the Things that volume really helps.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Keep in mind at the intensity that you guys are able to swim it's a lot more force that your muscles are putting out so you get more sore. Once I move up to higher levels the same would apply. But yes, like in any multi day event for sure volume helps. When I ran my epicman pre Ironman training camps you would see the high volume athletes shine by day 3.

I guess that makes sense. I certainly can't claim to have put in a lot of volume prior to this!

For some reaon Swim Canada would not pull my entry time from neither MSO Ontario Championships (7:14) or Swim Ontario Championships (7:06). But neverthreless 6:55 is faster than 7:06.

But the race I was the most surprised by was my 800 free. I split 6:10 and 6:03 for the first and second halves, both of which are a 400 free PB. One of the team members was helping me on Satuday end of day with my streamline off the wall in the diving tank after the day's swimming during cooldowns and i applied that to both 400IM and 800 free and I think that was 6-8 seconds per 400m right there (or close).

Also after Monday I had no outdoor running and Tuesday was a soft treadmill run....and no weights. I do think ramping up on the weights in between Swim Ontario Provincials and Nationals helped me on the recovery between events. As you guys know I don't do much fast twitch, so at least some of that was activated for 3 weeks before so it was not a total shock on race day....even adding more sprinting type work per your suggestions made a big delta.

I have to get running and biking now....I miscalculated, my sprint tri is this weekend in 6 days.

You guys had an awesome weekend. Next year I'll definitely be there.

The city was giving away free mulch on Saturday, so I went up and bagged a vanload of the stuff for ourselves and some friends, about 16 bags in total, then spread it on Sunday morning. Got in the water yesterday afternoon and I was soooo stiff, any chance of doing quality swims just went away.

Long warmup (800 skps, another couple hundred kicking and drills.

4 x 100 IM on 2:00, d1-4 down to about a 90% effort (1:19)

200 easy pull / kick

4 x 100 free on 1:45 d1-4 to 90% (1:09)

Some more general faffing around.

Wasn't really tracking my total, I'm gonna guess I wound up doing about 3000m.


The good news is that I was able to do breaststroke kick without (much) pain. Knee is slowly getting better.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

SCY (but outside - - the bubble came off the pool Wednesday!)

1500 FR (20:45)
400IM kick
10x 100 pull on 1:30 (1:12-1:15)
6x50 on 60 (36’s)
8x25 IM order stroke on 40 (16 -21)
100 easy.

Big congrats to the thread posters who rocked the Canadian Nationals. Awesome times and ambitious programs . I’m going to have to do some of your work outs, given the results.

One mile OWS race in 3 weeks, so will be working endurance with some speed work thrown in. Local lakes still too cold to train in (~60F) but maybe a few swims a few days before.

yesterday 18.3 mi bike + 5 mi run
today 38.6 mi bike + 1000 yd swim

first outdoor swim of the season!
400
50 kick
2 x [200 swim + 50 kick]
50 back/breast 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

This morning’s swim started in Woods Cove. At first, nobody wanted to swim there as the entry/exit beach is a little steep and narrow between some very abrasive rocks. And, while the waves were good sized, not huge, they were frequent – boom, boom, boom! One after another. Howard and I went down for further inspection and declared it safe... sorta.
Roni made the mistake of checking the water temp with her infrared thermometer gun. More hesitant swimmers after she announced its reading.
Most did about 1200 before calling it quits. Heidi and I pushed further and did close to 2400.

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

Today’s practice reminded me why I’m not a distance swimmer.

Warm up
3x 200 (150s, 50k)
6 x 75 (25scull,50pull)

MS
2x (
800 neg split 10:35 (5:25,5:10) 10:50 (5:30,5:20)
100 ez
)

250 ez

3100m total

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Man that's cold Steve, what the hell Is happening? I swam at Santa clarita today with dan, was kind of surprised they were open on the holiday. And I wish I could have given you about 6 of their degrees, it had to be 83/84. I'm getting fond of this set of 100's I started doing, free/breast/kick/IM/kick, so went with two rounds today before doing a 1500 with dan..

2x(100s@1;50/100 breast@1;50/200IM kick@2;20/100IM@1;50/100 kick@2;10) (swims-1;22/1;16/brest-1;35/32/kicks-1;52 to 1;47/IM's 1;22/1;17)

1000 as 25 breast/75 free(14;35) straight into 500 kick, breast/flutter(9;06)
2700SCY hot and draining!!

Tuesday:
2 mi run
825 yd swim
3.75 mi run w/ 5k @ 8:41/mi

swim was
2 x 100 on 1:35
3 x 100 on 1:30
50 kick
100 fast 1:14
25 kick
25 easy
100 fast 1:14
25 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

Saturday's workout:

400 easy (1:53)
200 pull at 70% (1:51)
8x50 with snorkel and ankle straps, no buoy (56 sec average)
12x150, easy, medium, hard x4 (1:52, 1:45, 1:37 average pace)
100 easy
Total of 2900 SCY

Monday's workout:

500 easy (1:51)
300 50 kick, 50 swim with fins
6x50 kick, 25 swim progressive with fins
600 pull at 75% (1:46 pace)
3x(300+4x75 progressive) (1:45 avg pace for the 300s, 1:47, 1:40, 1:37, 1:33 pace for the 75s)
3x100 easy+4x25 fast (right over 20s per 25 on average)
200 easy
Total of 4450 SCY

Decided to type out my average paces to document them. If anything I might be swimming my easy warmup in the beginning too fast...

Been swimming, not posting. A set I've done a few times lately gets 2000 scy in a quick 33 minutes

Free, 50s are descending:

8x50 on :50
400 on 6:00
6x50 on :50
300 on 4:30
4x50 on :50
200 on 3:00
2x50 on :50
100 on 1:30 .. doesn't matter obviously

Standard WU and CD puts me around 3100 scy

So you were right about needing to tone down the intensity in warmer pools...but I'm still destroyed. Dropped my BIL at the airport so I went to a different pool. They still haven't turned their heater down, was like 82 I think. So I took longer breaks and didn't gun it.

6x50 (1:04, 1:10, 1:03, 1:04, 1:04, 1:03) Middle two with ISO paddles. 15 Sec rest
6x100 (2:12, 2:16, 2:19, 2:14, 2:11, 2:13) First three with ISO Paddles, 30 Sec rest
6x200 (4:45, 4:52, 6:10, 4:50, 4:49, 5:02) First three with ISO Paddles, the third one was actually 250m because I can't count. 45 Sec rest
1x100 (2:29)
2x50 (1:14, 1:14) 15 Sec rest

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Washed up footy player turned Triathlete.

I finished a meeting at the lawyer office and started driving back to my office and realized if I did a detour via the pool I would be able to cramp in a 25 min swim.

By the time I was on the pool deck I had 22.5 minutes left to end of swim.....so workout was 200m warmup, 10 breaths rest, 3x200IM, 8 breaths rest, 1x400IM. Got done with 9 seconds left before end of swim. It was better than nothing. Trying to work on some breast stroke pull that I got tips on from other swimmers at nationals and on getting my butt out of the water during butterfly.

Great workout, for 22.5 minutes of available pool time before I got kicked out. Better than zero. I know, I know, not enough rest, but I only had 22 minutes to cram is all in.

500 wU
100 kick
5x (200 ez holding 2:30 on 3 mins. , 100 fast on 1:30)
5x100 pull on 1:15
100 kick
300 wd

Total 3000 scy

Steve and Monty, I am thinking of signing up for the cross Lac Tremblant 12km swim in early Aug, and possibly the King Wolf 11km swim from Kingston On across part of lake Ontario to Wolf Island 2nd week of June.

I figure I can just keep up my pool swim routine (distance oriented anyway) and add in a few outdoor swims of 1.5 hrs to get used to wetsuit once the water gets warm enough for me mid June.

Longest outdoor swim I have ever done is 8km double lake crossing in a local lake. I had only one bottle of gatorade after the first lake crossing then was solo for the second half and kind of bonked at 7 km (having said that, I swam 4km in the pool the evening before and was in the lake at 6am the next morning). What mental games do you play to break up that long swim. These are not big fields and I'll be solo shortly after starting.

Dev

Sounds cool Dev.

2400 scm this morning. 8 x 300 as:
1. easy
2. pull
3. 200 long and strong, 100 T pace
4. 2 x (100 T pace, 50 fast)
5. 3 x 100 descend
6. 4 x 75, odd pull, even kick
7. 6 x 50 fast
8. ez

6.7 mi run easy 62:06
2275 yd swim

22 x 100 on 1:35
75 c/d middle 25 backstroke

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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