Thought I’d launch this month. No kids practice today so had a full lane and did som IM work
3600 SCY
600(8:41), 200K
6x200 iM@3:40(3:04-3:01), 200K
Pull set; 2x300@4:30)3:58-4:01), 2x200@3:00 (2:40-41), 2x100@1:30(1:18-30)
8x25 IM stroke @30
thanks for thread start, I feel that old fool in a pool tho 
48min for 1950 yd, 500 drill/snorkel, 6x100IM first one 1:42 felt good and snappy, 100 hard 1:12 5x50 on 1min 34,..33, 500 snork.
first swim in months that felt like a workout rather than just survival.. down/easy weeks are the best.
Thanks for kicking this off, and talk about a full lane, I had an empty pool. We have two swims now, 55+ 11;15 to 12;15 and then 12;30 to 2;30 for everyone else. I decided to go late today as I wanted more than the hour, not one person coming out, and not one person the entire 2nd late swim. Not sure I have ever encountered that before, maybe one time when it was pouring rain and freezing.
At any rate I got to do my thing, more fly but at much faster paces than have been:
5x100buoy@1;40(1;25 to 1;20)5x100 sm paddles@1;30(1;18/17/17/16/14)5x100frog@2;00(1;53/50/49/48/46)
3x(100 broken fly, 50’s@1;10/100frog@2;30/200p@3;30) flys(1;21+/44/37+/1;20/43/37/1;18+/**42/36+) pulls(2;37/36/34) frogs(1;54/53/52)
2x(2x100kick@2;15/4x25 fly@1;00 fast) flys(17/16+/16/16–16/16/16/15+) kicks-flutter/zoomers(1;38/1;34) frog(1;54/52)
2x(2x50p@1;00 fast/100frog) pulls(35/33–33/31+) frogs(1;56’s)
3700SCY in 75 minutes
Fly beginning to feel normal, can do whole 50’s without dragging last 5 strokes.
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Feeling tired, after two whole days off strange enough. Think my weekends have been a little too big in training terms the past couple weeks. There was an open lane, so swam solo instead of in the masters lanes.
500 mixed w/u
5 x 100 on 1:45 w/ buoy des (1:35 to 1:25)
_x_ Rounds of:
- 200 buoy easy/steady on 3:15
- 2 x 100 tech pads no buoy on 1:45
- 4 x 50 1 - fast free, 2 ez, 3-4 IM mix all on :60
Had time for 3 rounds.
@PowerPlay thanks for the thread launch, yet another frickin’ awesome launch this week.
@WasatchRabbit I myself am better on day 2 after a break. I wonder if better recovery/stretching, activating those systems, is an issue for me? If I were on LetsRun (and I am so happy that I am not), I would use the idiom ‘rust buster.’ I have actually gone and done pretty strenuous swim workouts the day before a race to combat this problem.
I think the more you swim, the more you feel “off” after days out of the water, and it compounds with each successive day out.
This is someone else’s set (with some differences) from last month. I think the suggestion was to do rounds. I did 4, with the 50’s sendoffs descending each round
4x
6x50s on :60/:55/:50/:45
100 kick on 2:15
100 pull w big paddles on 2
200 stroke/ez
The kick was, surprisingly, the hardest part of the rounds.
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Nice.. yes, similar to something I did last Saturday that I really liked.
Today feeling OK, still staving off a cold that wants to happen, but I’m winning. A lot of drill/stroke warm-up (1600) then my main set was FL inspired by Monty.
12x25 odd - 2/2/2/2 drill, even - full FL
4x [50 FLY, 25 recovery] on 2:00 .. 33-high/34/34/35 (picked up a baby Steinway at the turn)
Final set was 75/50/50/75 twice through alt. buoy/swim then swim/buoy
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Day 4 in a row, does feel like I’m building some fitness and speed. Today was a breastroke day, just realized that I have to swim this stroke in 4 of my 6 events, and I haven’t done a thing! Got in 800 swimming and another 400 frog, so a good start;
2x(2x200 sm paddles@3;00/200 breast@4;00) pulls(2;45/43/43/41) Breast(3;23/3;19)
2x(2x200p big paddles@3;15/broken 200 breast, 50’s@1;10/1;20/200frog@4;30) pulls(2;37/35/36/35) breast(2;56–44+/44+/44/43/–2;52–43+/43/42+/42+)kicks(3;50’s)
7x50@1;00 as 3 pull sm paddles(40/39/38)1 fly(35) 3 more pull(40/37/34)
3150SCY in 60 minutes
All-IM, all the time. I did very short versions of these sets, but I bet you could scale them:
2 x 4 x 200s with 50s as:
free/free/free/free, free/free/breast/free, free/back/breast/free, fly/back/breast/free
4 x 100s with 25s as:
free/free/free/free, fly/free/free/free, fly/back/free/free, fly/back/breast/free
5 x 75s swim/kick/swim as:
free/fly/back/breast/free
Well my good streak came to an end yesterday, gave blood in the morning and just felt crap. Likely due to 4 hard days in a row, so day off was what was needed. At my low usually very hot pool, but the heaters were off and it was 82! Old ladies were moaning and groaning of course, so this was probably my only window to get cool water and full O2. Last day to enter the regional champs, think I will give it a go after feeling pretty ok today:
6x100 sm paddle@1;30(1;21/20/19/18/16/14)4x100frog@2;00(1;56 to 1;50)
2x(3x50 fly@1;10/1;20/100frog@2;30/200p@3;30) flys(45/43/41—41/38/38)pulls(2;36/35)
2x(3x50@1;30 IM order/100frog@2;30/200p@3;30) flys(36/36)back(42+/41+)best(43/42+) pulls(2;39/38) frogs(1;53’s)
2x(100 broken 100IM, 25s@1;00/100frog@2;30) IM’s(1;08–16/18+/19/15/1;07+–16/18/19/14+) frogs(1;53’s). 2x50sm paddle@1;00(38/36)2x50frogs
3400SCY in 65 minutes
Meet starts on Friday with 400IM, I’m so not ready for that race, but who is at 70!!
Yes, I think some more recovery/stretching/prehab shoulder work would pay off for me as well. @Bflotri I agree, and its interesting the amount training you need to keep doing the more trained you get…thinking about pro cyclists always making sure to ride on Tour rest days as an example at the world class level. I think there is also some residual fatigue from my other training, been doing some bike VO2 over the past few weeks. Swam Th and Fr, nothing to really write about. Saturday morning was finally better.
W/U - 400 mixed w/ fins; 4 x 100 buoy des on 1:45, 10 x 50 IM drill/swim
Main:
400 buoy (5:52) on 6:30
4 x 100 pads on 1:45
300 buoy (4:24) on 5:00
3 x 100 pads on 1:45
200 buoy (2:56) on 3:30
2 x 100 pads on 1:45
100 buoy
100 fast
8 x 25 on :40ish, IM order 2 ea.
100 easy
Main pool is closed next two weeks for repairs. Traveling week 1, will need to find another pool week 2.
@monty really respect the racing you are still doing, 400IM sounds scary. Reminds me of some research I saw from Dr. Vondra Wright where she looked at track and field results and showed we really don’t slow down too much through age 50-75 as long as we train hard (3-4% per year). There is a similar paper on swimming results as well.
Thanks, as long as it’s still fun and this baling wire holds, I will keep at it. But I think that 3 to 4% number is way too high. If you take the low end and push it from 50 to 75, that is a degeneration of 75%. I can see that from 50 to me now at 70, my fall off is about 10% total. A bit more on the distance stroke events, up to 20% or so. Now it hasn’t been a smooth drop off, but nothing disastrous up until now, but think going forward it may accelerate. And at some point the 3 to 4% a year, but not yet… (-;
Love all the IM sets going on, nothing more fun that mixing it up. And for keeping the HR high, nothing better.. On my taper now, took yesterday off and back in today. Heater still broken, so great for me as it was a nice 81 today. Old ladies were moaning like they were teenage girls at a drive in movie.. Felt really good so did some faster stuff to sharpen up. Even the easy stuff felt great, likely the cold water and sea level air, but I will take it.
6x100 sm paddle@1;30(1;21 to 1;16)4x100 flutter/zoomer kick@2;00(1;33/35/32/28)
2x(2x50 stroke@1;10/2x50p@1;00/100frog@2;30) pulls(37/35/36/33+) fly(36)back(40)best(41+)free(32)frogs(1;50’s)
2x(2x50p@1;00/2x50 fly/bk or best/free@1;30/100frog@2;30) pulls(35+/32/35/33) fly/bk(36+/35)brst/free(36/36) frogs(1;50’s)
12x50 as 3sm paddle(37/36/35)zoomer/dolphin(53/51/49)3 sm paddle(36/34/33) 3 frog(55/53/51)
2800SCY in 60 minutes
Now goal is to hold this feeling, perhaps even enhance it to Friday. Take another day off tomorrow and then loosen up swim Thursday before Friday mornings 400IM..Have to look around for a race suit that I haven’t destroyed, will need that extra second a 100.
Back after 4 days off, 3 of which due to a nasty virus that put me on the couch for 3 days. Did a re entry session today: 3400 SCY
1000 (14:52), 200K
10x100P@1:30 (1:17-20), 200K
8x100IM@2:00 (1:34-6), 200K
@monty you’re hitting 70-74 with a bang by racing 400IM. Good luck! 5:45?
Not wanting to be too much of a keyboard warrior in the How do you handle distance swims in a pool thread, I hopped in and swam a mile in a 25yd pool today. First time in a while. It really is its own vibe. Even as a very medium swimmer, I was out of there in 40 minutes with a brief warm up and a pretty leisurely warm down.
Don’t even wade into that discussion. The usual thin-skinned suspects pontificating at each other to see who can write more words to say they’re right and the other is wrong.
On a lighter note, what is it, T-24 until monty 400 IM? We should have a finish time pool.
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Recovery (?) swim. A warm-up set for a family member, the whole day for me. mix and match any of the strokes/kicks/etc.
16 x 25s on :35
8 x 50s kick on 1:15
4 x 100s on 2
8 x 50s mix on 1:15
16 x 25s on :35
Took forever.
3400 SCY. Got to thinking about 400IM and couldn’t remember last time I did one.
4x400(alt FR on 6:30(5:48, 5:57) and IM on 7:00 (6:20,6:17) 200K
5x200P@3:00(2:37-8), 200K
8x50P on 1:00(35-6)
Excellent. I’m thinking of doing a not-yet-a-monty-memorial 400 IM today or tomorrow myself. I’m pegging him for 5:20 range this morning, pretty sure his Achilles is backstroke. Gotta hand it to him.. if I’m doing his times in 20 years I’ll be over the moon.