Didn’t see or launch a fish thread for June, so thought I’d kick off July.
3400 SCY
800(11:35)/200K
8x100@1:45 (1:20-22)
200K
Pull set on 1:30/100 base
2x200 (2:36-7)
2x150 (1:58s)
3x100(1:18s)
4x50 on 60 (35-36)
200K
Have cut back from 12K/week to 10K as cycling mileage has increased. Hope to hold swim base for next 3 months of tri season here in New England.
Thanks for doing this, I really didnt miss posting last month as I had the cough from hell for like 6 weeks. I could swim here and there, but I could tell something was off and took days off between swims. But seems good to go now, and I have also incorporated some running, twice a week on the treadmill about 4 miles a run. So today I get to start a new month, but going on vacation tomorrow, but at a high altitude lake where I might be able to get some stuff in;
3x(300/200/100buoy or pull@1;40 base/200frog@4;00)buoy(4;23/2;50/1;19)pulls(3;57/3;54/2;32/2;29/1;10/1;10)frogs(3;49/43/48)
2x(4x50p@1;00/50stroke@1;00/50frog)pulls(39/38/36/34/38/37/36/32)fly(36+)back(41)
3x50p@1;00(38/35/32)
3150SCY in 57 minutes
Feels good to be back at it, Dan and I back doing our 10x100 test sets too. Yesterdays IM’s were 1;24/23/23/23/22 with all the between 1;19 for easy pulling…
3400 SCY
1000(14:47)/200IM K
10x100@1:45 (1:20-23)
200IM K
Pull set (paddles&bouy)
2x200@3:00(2:37-38)
2x150@2:15(1:58-9)
3x100@1:30(1:18s)
30 sec break
4x50@60(35-36)
Pool water up into 80sF, so a bit more stress, but nice to be outside.
@monty what interval are you doing your test set 10x100s on and how are you assessing results?. I’d like to hold my swim fitness constant/no slippage for next 3 months while I focus on bike and run work. Weekly 10x100 test set may be good diagnostic.
ITs actually a test set for Dan doing free, but it is great for me to throw in some IM’s and we race on those. IT’s on 2 minutes, so lots of rest, but doing fast IM’s really gets my HR up at the altitude pool and I need it! My goal is to get the 5 IM’s faster, had one week where they were all 1;23’s and last 1;18, so that is the high water mark. The tween swims are buoy or pull easy, but this one I put a little pressure on the pulls to improve the set overall, so 1;19’s.
Future will just try and drop both the hard and easy, and it really is a set you can do a couple tie a week, as it goes by quick and doesnt do much damage. We got dan down to 1;24/25’s on the hards and 1;27/29’s on the easy. So he is right with me on the last turn of my IM’s and I have to work to get my gap. The only fun I have really anymore, as dan is the only person I can swim with at that pool at those times. Not that just swimming is not fun, but to have a lane mate who you can organize a sort of push, well that is fun…
perfectly miserable swim 750m open water in my last race, otoh I had been out of the water for a month due to a surgery… didn’t expect it to cost so much.
swimming 2x a week since then, not coming back yet.
today 4x400IM, 7:50-8min, feeling sluggish.
about 20-30s faster before the time out…
race 1500m OW for Olympic distance tri on Sat, honestly dreading it a bit.
Luckily we’ll have our swim floaties aka wetsuits, so won’t actually sink and drown. probably.
had a good swim on the weekend and then wanted to try out the infrared sauna after that is at the pool right now. made me feel a bit ga ga so have had a few days laying low. was only in there for about 7-8 minutes with a dip in the ice bath between. i dont personally like heat stuff that much. some get in a steam room and sauan after a swim to clear the pores but i like the smell of chlorine (makes me think of swimmin which gives me a grin wheneiver i semll it!)
got a masters meet this weekend so hope come good by then to swim a few sprints
any of your team going to singapore this year for masters worlds? or too far away from you guys? works out great for aussie guys. people have asked me if i would go to them but my answer is no way, would prefer to go sit on a beach in indonesia with my chick and float around in the surf or snorkelling etc. dont have enough money to go chasing swims overseas… 
I haven’t heard of any of our group going, it really is a long trip and even when nationals is across the country, most skip that too. And that is a much bigger meet for us, and honestly a much more competitive one as far as depth of fields(SCY meet). Out long course nationals are just ok, most give that one a miss too unless it is a drive away.
I finally got back in today after a spell off for vacation, did one 500 in a high altitude lake and did a run to hell up over 8k feet. Was at my cold lower pool so not so bad and just a get acquainted with the water again swim:
10x100buoy@1;40(1;27 to 1;22)2x100frog@2;10(1;53/51)
6x200p@3;00(2;39 to 2;34)2x100frog@2;10(1;51/50)
4x50@;50-3p(38/37’s) 1 swim(36)
2800SCY in 46 minutes
High alt lake sounds like a fun swim. Would your team go down to TX or would that be too far typically?
Swam for about 40 minutes today, just really slow and easy, 3 out of 10 stuff, then did 16 minutes medium to finish up. Just wanted to feel better leaving the pool than when I got there
3400 SCY
800 FR (not timed)/200IM K
4x200IM on 3:40(3:05-8)
200IM K
5x200P (2:35-9)
4x50 on 1:00 (35-36)
Pool is heating up to mid 80s F, so don’t want to do any longer distances. I like my cooler water days
Thanks for test set description. I’m going to try to maintain 10x100 on 1:45 and hold 1:20-23s. My longest swim in a race this summer will be 1500 meters so hoping that will cover it.
do you have a shower on deck to jump out and have a cold shower and jump back in?
did 1 hour 8 mins today
25 minutes of warm up and then 40 minutes of decent
long course as
did 900 on 12, 250 back on 4
2x400 on 515 (511,508), 250 back on 4
400 fr (quicker) (507)
50 easy
8x50 going hard on last 3
trying to squeeze down more to quicker short rest time cycles
Almost got skunked today, pool was closed due to chemical imbalance, but then lifeguard said wait 45 minutes and I could get in 45 minutes. So turned on the air in the car and listened to some business channel, then got in 2300 to make the drive worth it:
4x(2x100buoy or pull@1;40/100frog@2;10/50stroke@1;00/50frog@1;30)buoys(1;25 to 1;22)pulls(1;18/17’s)fly(37+/37/36)back(40)frogs(1;55/54’s)
2x(4x50p@1;00 descend/50frog@1;30)pulls(38/37/35/33+/36+/35/34/32)frogs(57’s)
2x100p steady(1;18’s)
2300SCY in 45 minutes
And 10x100@1;45 would be a good set free. Good 1k prep. I like to throw in the IM’s to just break it up, and for whatever reason I work harder on those too. I mean that one day I did all 1;23’s and last 1;18 for the IM’s, and probably would struggle to break 1;20’s for free on the less rest. Guess that is why I swim stroke and IM’s in meets… (-;
16x50 on 1min, first one in 29, nice to see I can still do that even if only in taper week…
felt good through the rest, taper and a short workout leaves me feeling like a younger man 