Swim/run brick

scy, about 1000yds, about 25 minutes

warm up/down
1 set: 10x75s as fr/stroke/fr, IM order

Run 3 mi moderate

1000scy
39 x 25 @ 67spm
1 x 25 @ 75spm

yesterday's swim:

2x[200 swim, 4x50 drill]
4x600 smooth but not slow, trying to stay just easier than threshold on 7:45 [6:54-51-48-46] (second half of last rep felt like I crossed the threshold)
2x50 easy
5x200 pull strong on 2:40 [2:01-00-00-00-1:59]
4x50 easy

4500scy

+35min light strength work

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ha "pipe dream" is an excellent description.. I have the same fantasy ;-)
Keep meaning to actually up my swim frequency and take a real shot at it, life keeps happening..
1:07 without a dive is my post-age-50 best, the dive probably gets 1-2sec faster, so it's reachable I think. oh well.

4x400IM 0n 8:30 scy indoors, outside it was 98 degrees but the outdoor pool was closed.. 7:40 for the first, did not time the rest as was feeling unduly sluggish and didn't want to get depressed..

Sluggishness was from Monday's run, 12.78 miles up and down Waterton canyon, 2:22 as 1:13 up 1:09 down. Knee wasn't happy with this but the rest of me had a good time.

Today: Another 400m easy + 16x25m various drills + 100m push + 400m easy. Am I addicted to this session?

A couple of questions if I may:

So, I have these toys: Fins (F), Paddles (P), and Buoy (B).

Sometimes I do just B. Other times I do P+B. And sometimes I do just F.

But do any of y'all do F+P? Is it useful?

How about just P? I found kicking weird with P.

Thanks.

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

All this talk about breaking a minute for a 100y free is getting me all pumped up, and anxious. At 66 it is something I think I can do, but my brain is often writhing checks that my body cannot cash these days. It would be really, really hard I think, and it would have to be a meet situation I think to get the psyche to do it. perhaps I will do a super hard push off one of these days and see just how far I need to go.

Still on every other day here, but upping the yardages just a bit, and got a couple 1;09's and back to back 32's for my fast free today:

3x400@6;30/100 fast@2;00- buoys(5;31/5;26/pull-4;59)swims(1'09/1;09/2x50@1;00-32/32)
3x100IM kick@2;10(1;54/53/50)3x100p@1;30(1;16/14/13)
6x50@1;00, 3 frog(52/53's)3 buoy(38/36/34)4x50p@;50(39/36/34) 100 dolphin(2;09)
2700SCY

Today was my first day back in several weeks, due mostly to work considerations. I worked on easy technique and focused on my pull patterns, and I felt really good for having been out so long.

This is amazing to think about, but my break from the water, let’s call it 4 weeks, is one of the longest in my life, and I’m 50 years old. I did walk and run most days of the weeks since I swam.

Mostly 200’s in a 25 yard pool:

200 free (missed the first turn bc I’m not used to the pool or the goggles I found). I adjusted the Michael Phelps Chronos goggles (updated Swedish goggles).

A series of 12-15(?, I didn’t count) 200’s mostly as 50 kick-150 swim. After every 2 or 3, I’d add or remove another piece of equipment: added snorkel, fins, paddles, removed snorkel, removed fins, added buoy, removed paddles, removed buoy, etc

3 x 200 as 100 back, 100 free
200 as 100 br, 100 free

The MP goggles are decent. I’m not sure that brand is being sold anymore, but it was a decent pair.

Can’t answer your question but will suggest pull w band (no buoy). Basically tying your legs together at the ankles - good for body position.

Yesterday 8.8 mi run easyish 1:24:50, walked 1.8 mi. Today 3550 scm and 2.8 mi walk

500 on 830 (749)
5 x 100 on 2:00 (1:24s, still warming up here)
50 kick
5 x (100 fast, 50 kick) 1:22, 21, 21, 21, 20
2 x (200 easy, 50 kick) 306, 301
5 x (100 fast, 50 kick) 1:21, 21, 20, 20, 21
2 x (200 easy, 50 kick) 303, 301

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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

Fins + paddles is rare. More targeted for anaerobic work as in 'max oxygen burn'.

Going with just paddles, you will be able to reduce your kick; it should be a similar feeling (timing-wise) to wearing a wetsuit. I don't do that much unless I am doing a whole set of different combinations for muscle confusion. In that case, I would do something like a pyramid of adding/subtracting equipment like swim -> buoy only -> buoy + paddles -> buoy + paddles + shoes -> paddles + ankle band -> ankle band only -> paddles only -> swim.

Did the John Stevens set from the recent Triathlete article( https://www.triathlete.com/...d-swim-strength-set/ ) but with a slight modification:

warmup
2x[ 200 swim, 4x50 drill]

main set
4x200 on 2:30. paddles + ankle band (no buoy)
6x75 on 1:00 as stroke/free/stroke for odds, free/stroke/free for evens.
alternated fly and back as the stroke per pair of 75's
3x200 again paddles + ankle band
4x75 same pattern
2x200 paddles + ankle band
2x75 (just fly/free this time)
200 paddles + ankle band

cool down with 6x50 cruise

4000 scy

Started around 2:15 on the 200's, got down to 2:12-13 range. 75's were in the 51-54s range, so not a lot of rest. Took extra 15s between 75's and 200's to put equipment back on. My fly was struggling at the end.

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Second day in a row, first two swims in almost a month:

Again, mostly 200’s, usually with a 50 kick as the first 50.

200 free; 2 x 50 kick-150 free; 2x 50 kick-150 free with fins; 2x 50 kick-150 free with fins and snorkel; 2x 50 kick-150 free with fins, snorkel, paddles; 2 x 200 with snorkel, paddles, fins; 2 x 200 with paddles and buoy; 50-kick-150 pull with buoy (used buoy as kickboard); 2 x 100 back-100 free; 50k-150 swim; 2 x 100 as 25k-25 ba-25br-25free; 4 x 25 easy.

As I posted elsewhere, I’m coming off a recent diagnosis of coronary artery disease. I have felt my world turned upside down. But, in my last three days, 1 day running, 2 swimming, I haven’t had any angina. Maybe a hopeful sign. A pool is a good place to be: if the Big One hits, there will be lifeguards around.

sorry to hear of the diagnosis.

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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

I appreciate the responses to my questions about swim-aids. Thanks.

Today was an easyish 4x100m + 4x50m fins + 4x25m paddles/buoy + 4x12.5m + PUSH 100m + 2x12.5m + 2x25m + 2x50m + 2x100m.

Noswim tomorrow. On Sunday I'll GIVER.

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

As I posted elsewhere, I’m coming off a recent diagnosis of coronary artery disease. I have felt my world turned upside down.//

Really sorry to hear about your new normal, but welcome to my world!! I just pasted the 20+ year mark since my heart episode, and about to get my 3rd pacemaker in the next year or two I think. I had all the apprehension, stress, anxiety, and doubts that you are having, and it does get better. But you do have to adjust all your parameters, goals, and expectations. Life makes a sharp turn, and you have to either turn with it, or just get off the road. I have learned to live with my limitations, actually going into some new ones myself lately. Like you, OW races are getting more dicey, and I'm working through this new fear I have. If you want to chat I'm open to sharing my experience, and those of the dozens that have contacted me over the years in similar spots.


Got in today for 2nd day in a row, still trying to punch out of my month long funk. Just got my stress echo moved up to next week, hopefully gain some clarity on stuff under the hood:


1500 buoy descend 500's(20;56--7;08/6;57/6;51)
3x100IM kick@2;10(1;54/53/52)
3x(200p@3;00/100IM kick@2;30) pulls(2;32/30/28) kicks(1;53/54/55)
50fly(38)
2750SCY in 45 minutes

2050 scm pretty easy, 6.8 mi run 62:23. 3 mi OW race tomorrow! Three lap course and you get out each lap and can see the clock, me likely.

4 x 500 on 8:20 (753, 74x 737, 721) don’t know why I can’t remember that second time
50 kick

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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

I am waiting on official results but fairly sure I won the FOV for the “3 mi” OW race. Time roughly is 1:16 something, so I think the course was more accurate than last year (swam 1:08 pretty sure that was short). Three lap course, didn’t see clock between laps bc was looking around for competitors.
Lap 1: draft on the “out”, am surprised how fast it feels to sit on feet! Basically in a big pack. On the “back” I don’t recall much except finally seeing a F with a cap for my color race, so I started chasing her, got out a few sec back
Lap 2: chase down girl on the out, caught her just before the turnaround, put space between she and I on the way back but not enough because….
Lap 3: I jump in for lap 3, girl has caught me on the v short run (I am careful running barefoot due to foot surgery last summer) and we basically jump in together, she gets a little ahead and I draft for a bit. She seems to go off course a bit and we basically go back and forth parallel to the buoy. I catch up near the buoy and we are neck and neck for a bit, again I am
Positive I have a better line. Tell self “you want this win” in particular because it will make two years in a row, so I basically just worked my tush off getting ahead of her, finally manage it maybe halfway down (so last sixth of the race), hold onto it as I watch her take a worse line. I will say the line I chose is based on careful scoutimg after having lost that 5km earlier this summer choosing a bad one. So I knew what I was doing and beat her :)
Will update when I have official results and splits

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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

Lol. When I jumped into the water today I was "sick of sprinting". So I swam an easy 1600m. (31:14).

Well done Tiger!!!

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

Thanks! Developed a stuffy nose yesterday afternoon, thought it was allergies. This morning I think I have a cold. 3400 scm easy and 1.1 mi easy run
500 on 820 (758)
2 x 400 on 640 (613, 603)
3 x 300 on 5 (didn’t get splits)
50 kick
4 x 200 on 330 (301, 258, 256, 256)
50 kick
2 x (100 swim, 50 kick) when the second was a 126 I got out :)

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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

1650scy
18 x 50
30 x 25
All at 67spm

DrTigerchik - Great race report, always fun to be in the mix for the top spots.

Fr AM 4000 SCY

4x500 descend on 7:30 (6:56, 6:49 6:32 6:22)
1500 with masters group of broken a 600 500 and 400 (broken into 25, 50, and 75s at around 1:20-25/100yd pace)
5x100 on the 1:30 (1:15-1:16s)

Did my final harder running workout the night prior, 2x3200 in 11:17 11:26 with 400 rec.

With this swim (the 500s) and that running workout I'm feeling pretty good about the IMMD. Another 3500-4000yd swim and 1-2 shorter ~2000yd swims and that will be it. It was pretty enjoyable building from scratch in April to now. I never thought after quitting swimming in 2011 that I would be back. I'll have to convince myself to keep swimming after the race rather than going back to just running.

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'22 IMMD, '23 SwimRun MD

thanks!

you have awesome run speed

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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

smooth and easy this morning, pretty much all week is recovery for Odyssey SwimRun Orcas Island on Sunday (21.75mi running/ 3.4mi swimming). Coming off my highest total volume week of the year so far (some of which was hiking) - 9.5hrs, with 35mi of running.

2x[ 200 swim, 4x50 drill]
3x[ 400 pull, 200 kick, 200 swim] on ~30s rest

3200scy

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Great job Tiger on that OW race, sounds like it kept you captivated and on your toes the entire time. From the sounds of it, you probably could have just drafted the gal more, waiting for the end to draw that straighter line and final push in the water. Just remember every stroke you take off her feet and are not gaining any measurable time, is just wasted energy that could have been used for a final flat out push..

Took the weekend off here, felt shitty again and was entertaining the kids. But got in today thinking just do an easy one, and felt really fast off the bat on the warm up swim, so continued on trying to keep that good feeling:

4x500 as 2 buoy@7;30(6;51/6;36)2 pull@7;30(6;11/6;05) 300IM kick@6;00(5;45)
10x50@1;00 as 6 buoy(39/37/36/35+/35/34)4 frog(54/53's) 50 fly(35)
2850SCY in 47 minutes

And good luck Adrian on your upcoming swim/run race. Looks like its gonna be a long one, going solo or team?

Today:

800m easy (15:52) + 8x25m (23....18) + 50m hard (36.0) + 400m easy (7:44).

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

you might be (probably are) right - suppose I did that, at what point would you start your breakaway? I thought about that and was just so worried that I would get to the "ok, I'm going to try and gap you now" and she'd hang on and I'd lose.

We did finally get results, I won by two seconds. Here are my splits and hers
me - 1:16:17 (25:22, 25:32, 25:23)
her - 1:16:19 (25:14, 25:49, 25:17)

close!

I think that's the first time I've won a race in back to back years, still really happy w how I swam

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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

ok so the 2 mile female winning time was 48:55 then behind her 49:02, third was 53:55. The first and second women there were 13yo and 15yo.
ego check, not sure I could have won that 2 mile...
thank goodness there are faster women, keeps me motivated.

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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