My main set for my 70.3 swim training has 10 x 200's on a fixed interval. I usually drop the total interval time as I get fitter, but in general, for improving these ten intervals at 70.3 pace, what is an optimal rest time?

Right now I am getting between 25-35 seconds at the wall, most of the time they are >32 seconds.

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the world's still turning? >>>>>>> the world's still turning

That's too much rest for that many 200's. That is more of a quality set rest interval, not a distance one. I would say if you are doing 10 of them, get between 10 and 15 seconds rest. Means you will have to go slower of course, but that is a distance set. If you want to take 35 seconds rest, then just do 5 or them, and really pick up the pace. Both sets will do you good though, that's what swimmers do...

Thanks for the feedback. I’ll take 5-10 seconds off the leave time and slow it down a tad too shoot for a 10-15 s rest.

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the world's still turning? >>>>>>> the world's still turning

No problem, how fast are you swimming them? and dont get caught up in an exact sendoff, I see a lot of AOS folks do that, and the math on the clock just breaks them. Get your pace, and then just pick an interval that is on an easy number to remember. If you swim 3;30's, then go on the 3;45. It cracks me up when someone swims 3;33, and then leaves on the 3;48 just to get exactly 15 seconds. Swimming is not that precise, and a second lost or gained, doesnt change the tenor of the set dynamics...

Not fast lol. Leave on the 4:05. It’s set up through a workout on my garmin so no worries about the clock. There isn’t a working one at my pool anyways

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the world's still turning? >>>>>>> the world's still turning

I said lane swimmers, therefore the send off is exactly the moment you touch the wall so that you have to pass them again in the next lap!

Friday is IM day. SCY
300S/300K/300P all free
Main set:
400IM on 7:00 (5:59)
4x100 IM stroke on 10
300 IM on 5:15 (4:28)
3x100 IM stroke on 10
200 IM on 3:30 (2:56)
4x50 IM stroke on 10

6x50K on 1:15
4x100P alt FR/BK on 1:30/1:40
100 warm down

3500 SCY total

Hey, on the 31 min swim, I just felt off on the breathing front and could not get into a rythm and never felt I was able to pull hard. You are probably right, because of that, I had plenty of juice for the bike and I knew the run was going to be a work in progress. Generally my "aquabike leg" is similar to what it used to be 10 years ago, and running generally about 20% slower....oh well, at least I can do it.

Hey right after Esprit is drive back to Ottawa, go to airport and then 10 days in Abu Dhabi and Mumbai. Abu Dhabi, the hotel beside us had a 25m pool and we were allowed to use it. Generally had the pool to myself, but it was 30-31C....so longer sets were OK, shorter sets you just overheated. Over in Mumbai I pretty well had the 100 ft pool (30m) at the Taj Mumbai to myself, so I was doing 2x per day for most days (1:30 to 1:45 min in the morning 30-45 min in the evening). Over 7 days of swimming I got 35,000m done, which was pretty hard around biz schedule and jet lag

Abu Dhabi Pool at Staybridge Suites next door to Crowne Plaza Yas Island





Taj Mumbai Pool 100 ft built in 1903





That was a good "swim camp" on a biz trip. I also ran at least 30 min per day (generally my evening workout before the evening swim).

8.5 mi run, 800 yd swim

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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

Didn’t swim this morning. I ran twice, up and down Main Beach in Laguna while the pod swam. Soft sand for 3.7 miles... ughh!
My arms are tired, my hip hurts, my back hurts, my right leg is superficially numb from the knee down, my left leg has sciatic pain the whole length. I’m racing Tiki Swim (2.4 miles) tomorrow, La Jolla 10 mile relay (Monty is on my team) next weekend, and then the WOWSA Redondo Beach 10k Swim the following weekend. I’m ready! (Yeah, right!)

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

Good luck tomorrow Steve, will be interested to see how it swims out for you. Dan and I bailed on the Mission Viejo swims tomorrow, just too much going on, and honestly, it is tough to drive 2 hours at o dark 30, swim 25 minutes, then drive 2 hours home. If I still lived down there I would probably have been at Tiki with you. But next week I will make it a family weekend, so the 3 hour drive can be split into a couple days..

I did a little swimming with fins on, I dont like it. Not sure they make me go faster, especially with a wetsuit on, so thinking I will ditch them next week. I had cramps in my hamstrings of all places, guess regular kicking does not hit the area like fins do...

Probably thrilled at the propulsion and kicking too hard. I think you can practically drag your feet and still get propulsion. That’s what I’m planning. I’m not planning to use paddles, though. Regardless of our placing, I will hit up Dukes!

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

1450m in SCM this morning. The plan was to do 3600, but I felt like total crap so I pulled the plug. I'm pretty sure it was because of the bike ride yesterday. Long story short:

300 swim (fins)
300 kick (fins, board, snorkel)
400 pull (pb, snorkel, band)
3x100 swim desc. @2:20

Main set:
50 @1:05
100 and then stop

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I think you just have more surface area "on the bottom of your foot" when you use fins so your glutes and hamstrings are doing more work on the upkick.

How did it go today Steve, get any surf to swim out through? Dan and I went to Santa Clarita today, he wanted to do his first crack at the 3k postal swim. He just ducked under 45 at 44;58. I did 3x1000 on the 15 minutes to stay with him, kind of..

100 warm up
3x1000@15;00--1 swim(13;45--(6;57/6;48) 1 buoy(14;11-(7;05/7;06)1pull(13;12-(6;36/6;36)
100 kick
3200SCY

Wow that is a great time by slowman. It's a 57:00 IM pace. At this rate Lionel could just give his chip to slowman and get slowman to do his swim leg in 3 weeks.

Its actually about 1;03 Ironman pace, pretty good for an old man like Dan...(-;

And he is super bummed that he doest get to do the test swim at Kona this year, he booked his flight thinking it was Sunday like years past. But this year they moved it up to Saturday I guess, so he will be flying in on the eve of the race. Would have been fun to see if he could have done that 1;03 there, getting a little draft in that floatie salt water...)-;

I was just checking on an old lifeguard buddies results at the masters worlds, and I came across this result;

This guy was from my era, and is noted as being one of the fastest pool swimmers to ever do triathlon, think he made an olympic final or two, getting 4th I believe in the 400 meter, 3;57+..And keep in mind, this was a time when pools, blocks, lane lines, suits, etc, were all much slower than today..

Nice to see he is still at it, this is a pretty incredible time for a 60 year old man in the 400 IM no less!!!!

1149 MADRUGA Djan
DJAN MADRUGA NATACAO BRA195835.691:15.27
39.581:56.31
41.042:36.87
40.563:25.60
48.734:15.24
49.644:51.53
36.29 5:25.75
34.22 CR

I had a fun, satisfying swim. Water was a bit cool out there, under 70°, but Hawaii warm in the harbor. I placed 2nd behind Michael Blatt, by about a minute at 59:40. My watch had 58:37 and 4308 yards (the excursion out to the green buoy, no doubt.)
Race Director said that once we were around first turn buoy, south of the pier, he didn’t care where we swam, though he had several reference buoys. The last reference buoy was green, but my pack of 6 turned in before that, beelining it to the harbor entrance. A guard on a paddle board made us go back out and around the buoy. I should have ignored him, but didn’t and might have cost me from :30 to the race lead in my division. Oh well, I still got a Tiki!

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

Is that a 5:25?

Here in Ontario we have Andy Ritchie who was 4:28 at the Montreal Olympics in the 400IM in 7th. He is around 1 min slower now after a 35 year hiatus from all sports and right in the same range as Djan. I am trying to get him on the bike. He has a huge engine.

Ya, a 5;25 for LCM. Guess it was pretty good, it won the world champs..Sounds like your guy and Djan might have a great race if they ever met up, and were both in top form...

Sorry, Andy Ritchie's times were SCM from Cdn nationals. Here are his results from the 400IM this year

Finals - M 60-64 400 IM (SC)Ron Armstrong 5:32.91 (2012)3Ritchie, Andy 61TECH5:35.005:33.39 50m - 34.49 ( 34.49)
100m - 40.76 (1:15.25)
150m - 45.06 (2:00.31)
200m - 44.00 (2:44.31)
250m - 46.81 (3:31.12)
300m - 46.32 (4:17.44)
350m - 39.77 (4:57.21)
400m - 36.18 (5:33.39)


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Early AM 3.1 mi run; late AM 4.3 mi run and 525 yd swim (straight)

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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

Little by little, I start to be able to swim longer and better without a pull buoy. That said, I still have a significantly higher perceived exertion when I remove my beloved piece of foam. Here I post yesterday's and today's swim workouts.

23/09/19: 2700m in 59:40
Warmup (700)
300 swim (fins)
2x100 kick on back (fins)
200 pull (pb, band, snorkel)

Main set (2000):
1st round: swim
50 @1:05
100 @2:10
150 @3:15
200 @4:20
200 @4:15
150 @3:10
100 @2:05
50 @1:05

break

2nd round: pull (pb, pd, band, snorkel)
50 @1:00
100 @2:00
150 @3:00
200 @4:00
200 @3:55
150 @2:55
100 @1:55
50 @0:55















24/09/19: 2700 SCM in 57:46
Warmup (700)
300 swim (fins)
200 kick on back (fins)
200 pull (pb, band, snorkel)

Main set (1200)
200 swim @4:20
4 x 50 fly/back (fins) @1:00
200 swim @4:20
4 x 50 back (fins) @1:00
200 swim @4:20
4 x 50 breastroke (fins) @1:10

Pull set: pd, pd, band (800)
200 @3:55
2x150 @2:55
3x100 @1:55

6.8 mi run, 575 yd swim.

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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