First time adding a real kick set. Just from this small kick set, I could feel the kick, and how it set up the rhythm of my main set better. Had a little trouble putting the strong kick and pull together for the 50's. More kick sets to be added...now a staple...I feel safe saying that here ;) My kicking in my warm up/down has been 50's@1:15 in 1:00-1:05...I was pretty sure I was going to get very little rest with a 2:30 send off for the 100's...

500 (~7:35)
5x100 kick@2:30 (1:56, 1:58, 1:54, 1:53, 1:44)
400@7:00 (5:55)
8x50@1:00 (:35-:38)
300@5:15 (4:28)
6x50@1:00 (:36-:38)
200@3:30 (2:58)
4x50@1:00 (:34-:37)
100@1:45 (1:24)
2x50 br/bk

1760 (1 mile) started from cold - 23:30
5x100 various kicks
50 bk cool

2300 sc yardages

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

I like that you got that final 10 yds ...

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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

1h 13m 22s 3300.00 yards 02m 13s /100 yardsSCY


250 wu
10x50 on 1
5x100 on 1:55
200 3:23
5x100 on 1:55
5x100 on 2
100 BS
10x50 on 1:05
250 cd

on the 50's I usually do every 3rd one hard and the others moderate. It wasn't very long ago I could imagine doing 100's on 1:55. Any suggestions on sets around 3,000 yards to help work on speed and they should be done? Thanks, a very very slow minnow.

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#WeAreTheForge #BlackGunsMatter

"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012

stopped halfway down the pool and looked at the clock. :)

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

fish are crazy. i love it.

homebound again today with a recovering sick kiddo. she coached me thru 30min. of downward spiral, watched me run 10min on the 'mill and swapped off swim sets w/ me on the vasa. she's a smilin' sweetie in the pain cave.

i'm counting my 10 minute vasa workout for about a 40 minute pool session. this is a great re-discovery for me as my shoulder didn't hurt at all. my shoulder has been 'pinching' in the recovery stage of freestyle ever since the harvard meet. regular vasa in my future before greensboro.

2' ez warm up
3 x 1' hard w/ 1' rest
2 x 1' butterfly

I decided to do your workout. I added 700 to w/up and 200 c/d for 4000.

1st set (1:51-1:13-37,1:48-1:12-37.5,1:47.5-1:11-37,1:47-1:11-37,1:47-1:10-37,1:47-1:10-37)

2nd set (51-34-16,50-34-16,51-33.5-16,50-33-16,50-33-16,50-32-16)

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

// Any suggestions on sets around 3,000 yards to help work on speed and they should be done? //

I've been working on compiling a set of 'month at a glance' swim workouts. I've got my Sept. - Jan.workouts finished. It would be very easy to cut and paste a few key workouts that I think helped me and would hopefully be good for you. You'd have to adjust the intervals b/c I swim scm but the basic idea is there. Maybe it's easier to do this thru a pm? Happy to spread the swim workout love.

What event... 200 fly right?

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

easy (ish) 2500m for me today. I took my fiancee to the pool to swim laps, that was nice.

Finished with a set of 10x50 on :55 - held 39/40's, 2 mins rest, then 4x50 on 1:00 - held 35's - last one was a 34.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I just entered my 7 events for the 2 day meet. 200 and 400IM, 200 breast/200back/100fly/200fly/50 free. Not sure if i will get them all in or not, but the plan right now is to do them all, plus a few relays.

todays quality workout;

500s@7;00/400IM kick@7;30/100s@2;00--6;47/6;58/1;17
4x(5x50@1;00/200IM kick@4;00/50s@1;00, 1st set fly then back, breast, free) fly's 36/35/35/35/35/35, backs- 39/39/40/39/39/38- breast- 42/40/41/40/40/39- free's-34/33/32/32/32/32- kicks- 3;32/3;27/3;25/3;19- 50 free's-34/33/32/31
3x100p@1;20/200 fly kick@4;00- 1;13's/3;50
10x25@30, odds fly/evens easy free- fly's-16's
250sd
4000SCY

My body is in a world of hurt right now, but it feels good to knock off another great day of training. 40k bike this morning, then 10k in the pool this afternoon.
Main Set:
32x100
Odd-Easy on 1:25
Even-Fast on 1:00

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___________________________________________________

Stanford University Cardinal

My $.02 on kicking...

Work on ankle flexibility as much as your leg strength.

Today...

40 minutes weight training

300 warmup
200 kick warmup
4x50@50 still warmup
5x100 fly kick -- 3 lengths regular last length all out
5x100 br kick -- 3 lengths regular last length all out
200 warm down

1900 scm

200s/100k/200s w/u
5x100@1:30 1:05/:07/:08/:08/:04
5x100 various kicks
300/200/100@1:30/100 3:48/2:25/1:10 (this hurt - not sure why)
300 s/k cool

2400 sc yardages

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

8 mi run
3000 yd swim

400 w/u
100 kick
25 x 100 on 1:25 (birthday set I didn't have time for on Tuesday)!

no time for w.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

Congrats on 25 TC!! That's a great birthday set, too.
Be aware, the next 25 years flies by so fast, you won't even realize it happened!

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

Thanks!

---

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

Happy Birthday little firecracker! Hope you had a great birthday ;-) Nice set.

Got on the Vasa again as sickness seems to be stuck in our house ;-(

8 minutes was just about perfect.

Thought my on shoulder tenderness: Tendonitis. I can handle that thought and knock it out of the park if I'm smart.

Ya, happy birthday. You are at the age that i started doing my birthday set, still at it 31 years later..

Was going to take a break today, but an old, old friend from the beginning of tri was in town, so i took him to the pool to spank him. He retired from tris in 1985 and has been a jet ski and dragon boat racer since. Probably has not swam more than a couple dozen times in the last 25 years, but held sub 1;10's on our 100's. You really never do lose it in swimming, just need a short time and it is just like riding a bike.

9x100, odd swim, even kick
3x100@1;30- 1;19 to 1;17
5x100IM@2;00- 1;17/17/16/15/14
300swim
6x50@1;00, odds fly, evens kick- fly's-32/32/31, kicks, 49's
400pull
2700SCY

Swam somemore today in a LongCourse pool that was cool. First time since i was aahemmmm younger :0)

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Happy Birthday TC!!

Thankfully, my birthday isn't until December. I don't have the endurance yet to do 41x100 on any interval, let alone 1:41's.

I was feeling a little achy today, so I did a nice long warmup of 1000m

main set #1 - 10x100 on 1:50 - held 1:19 - 1:21 for all of them.

400 easy swimming, kick and pull.

4x100 IM (one arm fly) on 20s rest. moderate intensity

main set #2 - 10x50 on 1:00 - held 35-36.

finished off with a couple hundred easy, then a 50 at what "should" be 200 pace - 32s from a push.

total 3500 scm

Pools closed tomorrow :-(

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I think you could :-) further, you could swim scy instead of meters!


Thanks for the birthday wishes.

---

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

8 mi easy run
2100 yd swim:

500s
100k
300 s
100 k
100s
5 x 200 on 3:30, first length k or dr

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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

What pool?

4/6:

900 w/u
1700 straight as
5x100 on 1:30 (moderate, moderate 75/hard 25, mod 50/hard 50, mod 25/hard 75, hard 100): 1:14/13/10/9/8
4x150 on 2:15 (moderate, moderate 100/hard 50, mod 50/hard 100, hard 100): 1:53/49/47/46
3x200 on 3:00 (moderate, moderate 100/hard 100, hard 100): 2:30/26/22

(the idea is to hold the moderate at the same pace, and pick up the hard bits)

2800scy

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"Go yell at an M&M"