300 sw
300 paddles
6x50 dr/sw

4x200@3:00 (2:48, 2:52, 2:53, 2:52)
100 easy
4x150@2:15 (2:03, 2:07, 2:07, 2:08)
100 easy
4x100@1:30 (1:19, 1:20, 1:24, 1:23)
100 easy
4x50@:45 (:35, :38, :38, :38)
100 easy

2x300 paddles
100 easy

4000scy

1000s - no time - started easy, pushed it progressively harder
5x100 various kicks
5x100s@1:30 1:04/:08/:08/:10/:06
200 s/k cool

2200 sc yardages

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

500 easy
5 x 100s pull @ 1:30
500 choice
10 x 150's (100 pace 50 fast) @ 2:00 (held 1:37s/1:38s)
500 easy

3500 scy

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blog

Another fairly verbose one, although relatively simple in spirit, just a pyramid w/ :45 per 50.
Swam the way up the pyramid and pulled on the way down.

WU: 400, 400 kwf, 200
2x50 ez@1:00
4x50@:45
3x100@1:30
3x150@2:15
2x200@3:00
3x150@2:15
3x100@1:30
4x50@:45
2x50 ez@1:00
4x100 IM@2:00
100 ez kick
4000 scy

I like that main set. Did one just about the same LCM last summer IIRC holding to another guy's feet. Couldn't touch that right now. Today:

wu: 200 sw, 200 k, 200 dr
main: 8 x 200 starting @3:20 descending 0:05 to 2:45; avg ~2:42
cd: 100 easy, 4 x 25 underwater breast

2400 scy

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__________________________

Oh yeah!

Yeah, ive done it maybe twice before. I stole it from thewaterisopen. Except he did 5 of each and used a 1:05 base...
The plan was for a harder swim and I didnt feel I had anything fast in me from being sick yesterday so I used the shorter sets and dropped my base by :05 to make it tough... Im itching to do the 20x75@1:20, but I need the pace clock to show up first as I cant see the wall clock from the far end of the pool.

Swam again today, at lunch, because I forgot to bring running gear.
1000s 12:53
5x100 various kicks
10x50 fist/swim@1:00 ~:38 - :36
300 s/k cool

2300 sc yardages

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

Thanks for the workout. I modified a tad.

500 easy on 8:00
5x100 pull with paddles on 1:30
4x50 kick 2 on 70, 2on 65
6x50 fists/swim on 50

10x150
1-3 100 pace/50 fast on 2:20
4-7 pull with paddles on 2:15
8-10 same as first 3.

200 cool down

3200SCM

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

SO i had a plan to do a big swim day today, but i pulled a boner move on the bike yesterday and hit the pavement pretty hard. Right at the start of my ride going through the gate to my housing complex, i ran my front tire into a gap between paving stones at the exact time i was trying to turn. So body went one way, front wheel tracked in the groove until it let go like hitting oil. Some road rash, sore shoulder, wrist and hip, but is still went out for my ride anyway.

WIth that in mind, i did your set today, as usual no warm up for me, and instead of an easy 100 between, i did 100 backs @ 2;00 medium. In retrospect i think i would need more rest to do the set at a higher pace. By the 100's i was getting gassed and just hung on;

4x200swim@3;00--2;42/40/37/34
100 bk@2;00--1;30
4x150@2;15-- 2;00/1;58/56/53
100 bk@2;00--1;31
4x100@1;30--1;17/18/18/16
100bk@2;00- 1;31
4x50@45-- 37/37/36/36
100bk@2;00--1;32

200/150/100/50 IM kick@1;00 per 50 base interval
500 easy pull
3400SCY

Ouch, that sucks about the bike. Ive caught my wheel like that and was 100% sure I was going to eat it, but somehow didnt...put a real adrenaline surge in me...

My 100 easy's were actually a mix of bk/br/fr, kinda whatever I felt like on each. I didnt time them, but they were ~3-3.5 minutes each. If you look back at mine, I definitly popped on the hundreds...the 3rd one...but then again that might have been my second pop, I was starting really feel it near the end of the 150's...

Ya, some extra rest between sets would have definitely helped, but i'm trying to get in 3000tt shape, so going tighter rather than looser intervals. I'm going to keep track of my overall average for this set, as it is not too damaging and can be done often. I was about 1;17 high for this one, now that will be the goal to beat. Thanks again for the set. When i recover from my injuries, i think i will do it twice through, one swim and one pull. That will make for a nice 4800 main set!!

Sorry to hear about the bike wreck. Today I went 45 min swim and 45 min run. No great sets to write -- they've been kind of lame recently.

Anyway, any fishes hear of Ki-Hara resistance stretching? It was the stretching Dara Torres swore was making her so great. I think she pushes it now in books and stuff. I was just wondering if there was any feedback from the fishes here. I have implemented my own poor man's version of it and am intrigued.

Some benefits...

1.) Like dynamic stretching, resistance stretching doesn't seem to be weakening my muscles while stretching them.
2.) It seems to help me (moderately not magically) with recovery from tough efforts.
3.) I think the stretching is important because swimming is all about being strong from positions that require flexibility to get to.
4.) This kind of stretching seems to have promise for biking as well. Power from an aggresive TT position also requires flexibility.

I think I'll try that set sometime next week.

First time back in the pool in about a week and half, just taking a break last week before my next training block for the Austin 70.3, and trying to heal some shoulder annoyance from a minor bike crash a few weeks ago (more like I just fell over coming to a stop). Not sure if I tore/stressed some small rotator cuff muscle or just pinched a nerve that keeps getting aggravated. It's not the swimming really that bothers it, it is the streamlining mostly.

500 warm up/drill
1500 easy build, descending each 500
1000 pull, paddles + buoy, strong (12:26)
100 easy drill

3100 scm in 44min

There was some guy that jumped into the lane next to me with an Olympic rings tattoo. I'm pretty sure he was faster than me if he wanted to be (and better be if he's gonna rock that tattoo), but he also might have been a breaststroker seeing some of his really good pulldowns off the wall and doing breast kick on his back, and, you know, that he was doing a lot of breaststroke.

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Bummer about your fall, Monty. Hope you're not lookin' like Angela Naeth... I mean her injury!
It's gonna be hotter out here than where you are, I think, for the next couple days - possible triple digit temps. So I'll be swimming at lunch - which is a good thing to get me ready for the Tiki Swim. Probably will try a 3000 sometime soon, too.

This AM:
5x100 alt s/k w/u
4x[25fl/50bk/75br/100fr]@:10RI
5x100 alt IM/k IMs 1:20/:13/:14
300 s/k cool

2300 sc yardages

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

It's gonna be hotter out here than where you are, I think, for the next couple days - //

HA!! You think so. Today will be about 107, but the dew point is down to 50+, so i got that going for me. HAve to babysit until 2pm, so swimming is all i will be able to do at the hottest part of the day here. Pretty sore from the crash, but worst part is that the palm of my hand is all chewed up. Good thing i'm married!!!

Yeah, but out here it's a "wet heat."

Say no more.

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

Tall and tan then it was probably kirk stackle. he did captex this year, fyi.

I now know what a lobster must feel like, besides being 108 outside here, i had to swim in the 3ft pool that was in the high 80's. SO needless to say, it was all about survival today, while trying to get some sort of yardage in.

8x500(3swim@7;30/ 1IM kick@10;00/2pull@7;00/1 IM kick@10;00/1 pull) 7;10/6;59/6;54/9;28/6;44/6;36/9;35/6;40
4000SCY

Completely cooked at the end and cramping just about everywhere. All in my head Noakes, i don't think so..

Longer distance day...

First hour was ~3,200 scm

Main Set (pull w/ paddles)

400@ 20 sec rest (didn't get time)
300@ 20 sec rest (didn't get time)
200@ 3:00 (2:16)
100@ 1:30 (1:04)

Second part (after first hour)

14x100@ 2:00 w/ 25 warm down added (so we alternated ends). Hold best average for the 100s.
(fastest 1:06, slowest 1:10, average 1:08/09)

Total: ~4,950 scm

Can't believe you stopped at 4950. Clearly you don't have OCD tendencies ;)

WU: 200 fr/br, 200 pull, 200 fr/bk, 200 k, 200 bk/br
16x25 drills (3-6-3)
4x{ 4x100@1:35, 50 ez kick }
300 kwf
3500 scy

I did a set today that I've wanted to do for awhile. The only thing stopping me was the ascending part, as I usually prefer descending distance and speed. This seems like it could be a great prep for the 3000tt you are doing. I stole the MS from Mark Warkentin, he did this in his final prep for the Beijing 10k OWS.

200 sw
200 paddles
100 bk
100 k
4x50 dr/sw

All on a 1:40/100 base...
50 steady, 50 strong (:39, :37)
100 steady, 100 strong (1:26, 1:22)
200 steady, 200 strong (2:58, 2:48)
400 steady, 400 strong (5:57, 5:44)
800 easy, 800 strong (12:15, 11:40) The first 800 was where I was really starting to feel it, why it ended up being a slower "easy"

100 easy
4000scy

This was Warkentin's:
50 Ez 50 Strong – 29
100 Ez 100 Strong – 1:00
200 Ez 200 Almost Fast 2:02
400 Ez 400 Fast 4:07
800 Ez 800 Fast 8:28

Here is a quote from Warkentin's blog from pre Beijing that I know you will love Monty...

And for fun here is a pulling set he did in the last few weeks before Beijing...


http://usopenwaterswimming.org/...eijing-Olympics-2008

Work overwhelmed swimming this week till last night. Pool T cooled back down to 84 because of rain yesterday, need a bathing cap soon... NOT

500 wu
6x200 IM descending by 3/ 3:30 (3:12,3:05,2:55, 3:05,2:58,2:54)
12 x 50 fast/1:00 (~:33-:34)
5 x 100 kick IM + inverted fly on 2:00, ~fairly hard (~1:45-1:50)
200 IM c/d

~3000scy

50 set was great, been waayyy too long since I at least TRIED swimming fast....still pokey though...motivation to slip in some fast 50's once in a while

Gonna try MattBK descending set next workout.

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some days you're the windshield some days the bug

Haha...but I do! I've seen you multiple times stop at 3950 and wondered how the hell you could stop there...or even the 3700 bugs me a little. But I sometimes do things slightly over my goal, like 3200 instead of 3000 (and a couple times I've done a 2000 MS with 500 WU and 100 cool for 2600), but I wouldn't stop that close unless they dragged me out kicking...

I had two bad practices in a row so I decided to go back to the training tool that got me here – pulling. I love pulling sets with a passion, //

HA!!! Love it. We would get along just great. And keep in mind that the set you posted of his is in meters. Not sure if SCM or LCM, but at first glance it just looks ho hum until you put meters next to everything. And i totally agree that pulling for some is the key to success in OW swimming. It has been for me for over 30 years. Guys and gals swim circles around me hand swimming, but no one gets out of a pull workout with me complaining it was too easy. And for whatever reason, it all translates to race day too. I think big pullers get better tapers out of their OW stroke, that's my theory.

Consider me in recovery ;) I think I went about 15 years where every restaurant tip made sure the total ended in .00 (and even better if the dollars were on some round number!). I now just put in dollar tip amounts and let the total be whatever it wants to be. I was wondering if my credit card company was going to call to let me know my card was stolen the first time I did it. While I'm still attracted to certain yardage targets, I generally just swim whatever the coach writes up and enjoy easing up on the over controlling nature a bit.