Today:

4x100m + 4x50m + 4x25m + 4x15m WU.
Hard 25m.
4x100m CD.

Yesterday I pretty much did a very similar thing.

No-swim tomorrow.

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

2800scy
56 x 25 @ 67spm
28 x 25 @ 67spm with paddles
28 x 25 kick only with fins and dragsox
Was fun

last night: drove to Tulsa, slept 3.5 hrs, got brother at airport, slept 3.5 hrs, went to swim. 5100 scy in Tulsa (in scy pool, colder than what I am used to, felt exquisite)
too tired to remember all the splits but the "fast" 100s were like 1:16s. Tired and couldn't nail the turns right as have been in scm (Excuses excuses)

5 x 200 on 3:10
5 x (50 kick, 100 fast)
50 kick
5 x 200 on 3:10
5 x (50 kick, 100 fast)
500 kick odds dolphin on back
100, 150, 200, 250, 200 swim w/ 50 kick between each

headed to Jasper, AR today! Brother and his friend are here for a 24 hr climbing competition that runs 10 am Fri - 10 am Saturday.

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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

1000scy
40 x 25 @ 67spm

Snuck away again today, but felt crappy all day yesterday, not sure what is up with that. Hope today doesn't put me back in the shit hole of feeling crappy, got some racing to do these next two weeks!!

5x100s@1;40(1;26 to 1;17)
500IM kick@10;00(9;32)
1500p@20;00(19;13--6;28/6;24/6;21)controlled to not get too hot
500IM kick@10;00(9;46)
10x50p@;50(37 to 33)100 dolphin(2;14)
3600SCY in 59 minutes

3450 SCY with masters group


150-500 WU (2:04-7:00)
4x(200, 4x75, 100)
2x200 WD (2:36, :36)


4x Set was
Odds: Cruise, IM, Kick
Evens: Cruise, Build, Fast


2:51, 72 72 72 80, 2:16
2:42, 58 61 60 62, 1:05
3:03, 72 74 74 75, 2:18
2:41, 61 61 60 62, 1:05


Wonder how much fitness I will keep/lose with only one swim a week.

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'22 IMMD, '23 SwimRun MD

yesterday afternoon involved some hiking and a little rock climbing
today ran 7.5 miles and did some hiking

no swimming for me again until Monday, as am in the Middle of Nowhere for my brother's thing. Happy to miss swim time for this. Having a blast tagging along with Ian and his friend.

---

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

Sorry in advance for the longer post....

Whats your thinking behind the stroke rate and swimming at different stroke rates? Are you just trying to groove your stroke and get good feeling in it? Are you also getting the stroke count from a watch or counting yourself? Just curious. I love doing 25 sets but I don't always get to go SCM as LCM pool is closest to me. Doing fast 25s and 50s is definitely a great way to improve.

I am mostly self-trained now as an adult after doing swim squad before water polo as a youngster so I really don't know much about swimming. As a young swimmer I was average at best and would regularly get beaten by my younger sister! But I was definitely faster over 10-15m than most which helped with water polo. Now most often I set a goal hold time or pace to hold for the interval or a short rest set, and let that be the guide rather than stroke rate. Then you can have different feelings / mental cues for holding your stroke at different paces. But really doing whatever sets you enjoy and can measure progress against is definitely the most important thing :)

Wanted to do a bit more distance today and re-connect with one of my many pull buoys (regular speedo one today)

LCM

500 easy
4 rounds of (50,100,150,200) desc each round. 1 and 2 round pull buoy only. 3 and 4 round pull buoy and green stroke makers.
9x50 hard on 55 with green stroke makers. Wasn't holding much water after 2km of pull at this point
50 easy
50 fast
100 easy

Got away for just a quick one, but took it easy mostly. 2 one mile OW races this Sunday, so want to be fresh:

2x100s(1;23/21)
500IM kick(9;28)
1000p easy and long(12;58--6;34/6;24)
200p@3;00(2;30)50fly@1;30(33+)50 dolphin(57)50 buoy(37)
2050SCY in 35 minutes

Today:

4000m in a mindless (wait....mindful!!) 76:57.

I just need swims like this from time to time. I'm sure I'll do a 5000m in October. My Second 5000m!!!

Every time I think I'm a "sprinter", I miss the long stuff. :)

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Lcm
400
15x50 on 1
1x50 easy on 1
10x50 on 1
50 easy on 1
5x50 on 1
Trying to hold 33s and started to go to shit towards the end but good training
200 easy

Miss me?
Th - 7.5 mi easy, little hiking
Fri - 7.6 mi easy, little hiking
Sat - 4 mi moderate, little hiking
Sun - 10.35 mi moderate, walked a km, hip strength
Today - 2100 scm swim, 2.09 mi run 18:35, shoulder strength

Felt nice to be back in pool
5 x 200 on 330 (309, 300, 257, 251, 2:47)
50 kick
5 x (100 fast, 50 kick) 1:22, 22, 21, 20, 21
2 x (100 easy, 50 kick) cd

---

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

waverider - I haven't been chiming in on many form/technical training questions since I am no student of the sport (like I am running). But since you didn't get any bites I'll throw a response out. Probably like many others I just blindly did as asked when I was a swimmer age 5-17.

Re: Stroke Rate. I don't really think about it or try to change it. As expected the slower I go the slower the stroke rate. Not sure what the outcome is for total number of strokes over a 25 or 50 if I'm going slower or faster. Probably less strokes going slower over the distance. A more fit version of myself would probably take less strokes to complete a 65s 100yd as compared to my current self.

I would guess that it is good to swim at a variety of paces during a session (which would also be a variety of stroke rates). There is probably a neuromusclar aspect to where you want to practice firing those muscles quickly (ie sprinting/high stroke rate).

My watch gives me a "SWOLF" value and stroke rate when I swim, both of which I ignore. The outcome of good training probably moves you toward an ideal value of those but I don't think they should be considered on the input side. Kind of like I don't think runners should actively try to run at 180 steps/minute although it is thrown around as the ideal value.

Mn - 3175 SCY via
Broken WU 525
2x(4x100/75, 100, 400)
Broken 250 WD

First set was 100s free 75s IM, 400 free
second set was 100s IM, 75s free, 400 free/back mix
~1:18/100 for the free and ~1:35/100yd for the IM

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'22 IMMD, '23 SwimRun MD

Race report, 10 mile La Jolla relay, 5 members swimming two one mile legs..Water was hot(like70+ for the ocean in late sept!!) and wearing the wetsuit just made it a bit uncomfortable. But lucky I swim in a hot pool most the time, so went without a cap, and that helped a lot.

There are two divisions in this race, if you go for overall open places, you have to just skin it under masters pool rules. But in all the age groups, you can basically wear and use whatever toy you want, a free for all!! I have tried before to wear fins with a wetsuit, and it just made me slower for distance, and the run out through the surf adds some more time on for that transition. So I opted for my paddles and wetsuit, and was able to swim in the lead group for the first swim, the young guys who were skinning it. Felt cool to be in that group again, even though it was toy aided.

Course was short though, about 1400 to 1500 yards, so times were super fast. Open skin folks who were fast were going in the 16 minute range, I did a couple of mid 17 minute swims. I was by far the oldest on my team of youngish 50 somethings, but had the 2nd fastest splits, so held up my end. I just found out we won our division, so that was nice, and our open team won the overall too. This race gets about 135 teams and a couple dozen folks that solo the 10 miles. Fills up 3 months before too, so kind of like Ironman races for popularity.

I' quite sore today, haven't swam in a wetsuit in a very long time, and combined with big paddles, two separate swims going all out, paying a price today. But not injured and got through some cramping on my 3 hour drive home from all the heat in and out of the water, and should be good to go for a taper week to the Kona swim next weekend..

I hate when swim courses are short. Congrats on your splits and wins!

---

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

Today:

WU: 400m+200m+100m+25m+25m.
Push: 100m. (A tempoey 1:24.)
CD: 400m.

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Ya, its not that hard these days to get a swim course within 50 or so yards of where it needs to be, but sometimes RD's just get lazy.. Got in today with some apprehension about my shoulder, but it was fine. Didnt do any pulling or fly, and kept the paces really easy to just get in some yardages:

10x200 buoy@3;10, easy descend(2;55 to 2;38)
2x(2x100 zoomer@1;40/100IM kick@2;10)zoomers(1;19/18/19/16) kicks(1;55/50)
2x50fast swim@1;00/100kick@2;30--(32+/32) 1;50/1;46 2x50 buoy(37/36)
3000SCY in 52 minutes

That free for all category sounds a lot of fun! I’ve swum with wetsuit and paddles before and it feels like your back doesn’t get wet at all. Much easier when conditions aren’t too choppy
Wish they would do some races like that around here. Will have to check that one out one day 😊
Anyone opt for fins and paddles only or would you find a wetsuit and addles faster for you?
Well done on your results sounds like a good day out for your team

Mainly working to make sure I can maintain efficiency in the water. If I don't pay attention to my stroke rate I can dawdle, let the water slip and make a real mess of things. Tempo trainer keeps me on point and I know that if I can keep my grip on the water, I can keep distance per stroke high and hit some decent times. I am ultimately hoping to get to where I can maintain all my reps at 18s-19s per 25y for a full set at 67spm but reality is that right now that would take significant rest intervals as I'm not strong enough to overcome my flaws without adding some "muscle" to the stroke. I wonder sometimes if the answer is to go full USRPT and try to get some failures in there. Something to think about I guess.

I said in another thread that I think it'll be 5 years until I get there if I ever do and I'm only six months in. Thankfully, I'm in no rush. As long as I keep progressing as I have, I'll keep at it.

3100 scm, 2.3 mi run 19:55
really focused on bilateral breathing which explains the slower w.u. (my R side breathing isn't as smooth as my L) not that WU splits really matter

something like

5 x 200 on 3:30 (3:10, 3:06, 3:02, 2:59 I think, 2:57)
50 kick
8 x (100 fast, 50 kick) 1:23, 21, 21, 20, 20, 20, 21, 22
2 x (300 swim + 50 kick) 4:36, 4:30
100 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

Working through my recovery week, just trying to get some endurance for a 4200swim this weekend. Other than doing distance, stroke feels good, so will have to dial back the pace I presume to not blow up or overheat..

10x200, odds swim@3;10/evens pull@3;00- swims(2;53/41/38/39/36)pulls(2;34/29/26/26/23)
4x(100IM kick@2;30/50 IM order@1;15) kicks(1;58 to 1;55) fly(36)back(40)brst(41)free(32)
200p(2;30)200IM kick(3;50)2x50 buoy(37/36)
3100SCY in 56 minutes

Nice - pretty motivating to think where you can get in 5 years I think and you've only just started your training :)
When you feel like changing it up perhaps try swimming with a bit higher rating. You can probably get it up to around high 70s without slipping water too much. Wonder if that will give you some extra speed once you get your stroke groove down.
I don't have a tempo trainer as I am loath to wear swim caps but I suspect my rating would be high 70s to mid 80s when trying to get going during a set

3500 scm, felt good, 1.35 mi walk commute to campus as car is in shop.

1000 wu 15:24 (split 7:44/7:40)
12 x (50 kick + 100 fast) 1:23, 22, 21, 20, 20, 19, 20, 20, 20, 20, 21, 21
50 kick
500 swim
150 kick c/d

---

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

tired today. Car in shop so bike commuting today

1.85 mi bike to pool
3100 scm swim
4.2 mi run
3.35 bike to work

swim was something like this, forgot how many m I did for the c/d

5 x 200 on 3:30 (3:08, 3:02, 3:00, 2:56, forgot)
50 kick
8 x (100 fast, 50 kick) 1:22, 23, 21, 21, 21, 21, 21, 21
200 easy
50 kick
3 x (100 fast, 50 kick)
150 cd

---

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

Last swim before going to Kona tomorrow, and probably won't do much if anything until the race on Sunday. My patented two day off taper, need to get some good sleep and rest.. Severely undertrained for this 4200+ race, so did a 1650 controlled today to see what pace I might be able to hold. Seems like 1;23+ was ok, but I was getting a little hot in the pool, so wonder if the ocean there will be similar. Figure with a great draft, good pacing and sighting, I might be able to hold those 1;23's, which would dip me just under the hour mark if the course is normal and rightly measured.

So I will have to physically hold myself back at the start for sure, that is my strength to go out hard, but this is just too long and I fear I will have to pay the piper later on...

2x100s@1;40(1;23/1;21)
1650 buoy(23;05--7;05/6;58/6;58/2;04) 150 IM kick
2x500p@7;00(6;21/6;21)200IM kick 4x50 buoy@1;00(38 to 36)
3400SCY in 58 minutes

Packing for Kona, been awhile!!! Am I gonna see any of you fishes there?