Post your workouts.
4.6 mi run
1725 yd swim
2 x 7:29, 7:10
6 x 100 on 1:30
25 kick c/d
.
1575m swim
400 swim/kick/swim/pull
3x( 100 25 scull/50 drill/25 swim @ 2:15, 2x50 odds: 20m sprint, evens: descend 1-3 @ 1:15 )
5x75 from a dive, at 50 pace @ 5 minutes
200 easy swim down
.
Yard sale this morning, followed be an afternoon of yard work and garage organization. By the time I jumped in the pool at 5:30 I was completely exhausted.
1000 skps warmup
Main set (all on :30 per 25 send off)
25 fly
50 fly/back
75 fly back br
100 IM
25 back
50 back/breast
75 back breast free
100 back breast free fly
25 breast
50 breast free
75 breast free fly
100 breast free fly back
25 free
50 free fly
75 free fly back
100 free fly back breast
100 easy kick
4 x (
3x50 d 1-3
25 easy
)
Starting on 60 and descending off times by 5 secs each round. Goal to hold the same splits throughout (I.e 40, 37, 35)
200 easy
3000m total
Tomorrow I have a sprint tri (first tri in a bunch of years). It is a pool tri, so its going to start with 1000m IM (800IM + 200 IM)…to goal for the 800m IM split is sub 15 min. It may be pouring rain and cold and I don’t want to take any risks in my first tri back. I may skip the bike and jog the full run course. There are other races to do this summer, so it may just be a 1000m IM day plus a jog!
Hey Tom, welcome to the virtual pool here. I just had one question about this in your set;
5x75 from a dive, at 50 pace @ 5 minutes
How does one do 75’s at 50 pace? Tell me your secret and I’m going to do 1000’s at 100 pace!!! (-;
Reading your guys swim workouts makes my head spin! How do you keep track of all the sets? When ever I’m in the pool I look at clock and just go for allotted time ; 30 min, 45 min etc Smoke weed in the parking lot , focus on technique and breathing.
Swimming in the lake I just know one lap equal 800. So basically two laps is mile = 28-32 min avg.
Today I swam 1 mile in lake in 30
Ran 9 miles in 1:35 with 1500 ft climb and then Zwift easy for 30 min.
Cheers for the welcome!
It’s really just a 50m dive all out, then trying to hold on for the last 25m. Times were clocked at 50m.
Good luck with attempting that for 1k, I wish it were that simple…
Reading your guys swim workouts makes my head spin! How do you keep track of all the sets? When ever I’m in the pool I look at clock and just go for allotted time ; 30 min, 45 min etc Smoke weed in the parking lot , focus on technique and breathing.
Swimming in the lake I just know one lap equal 800. So basically two laps is mile = 28-32 min avg.
Today I swam 1 mile in lake in 30
Ran 9 miles in 1:35 with 1500 ft climb and then Zwift easy for 30 min.
Been doing it a long time, so lots of practice
Use the pace clock to help count.
And set it up in repeating patterns
1000 SKIPS
4x50 kick as odds: 2x10m sprints, evens: build through 50 @ 1:20
6x100 @ 3:00 as 1: sub-surface sprint every wall, rest easy, 2: max kick, 3: 1st and last 25 sprint, rest easy
6x75 @ 2:15 as above
100 easy
6x50 @ 1:30 as above, only 1st 25 on 3
6x25 @ 45 as with 50s
200 easy
All efforts were done on fly, easy was done freestyle. Didn’t feel that amazing during it, been a pretty heavy week for me!
4500 SCY
450 ez
8 x 50 25 kick 25 swim fins on 1:00
8 x 50 25 k 25 swim fins on :50
300 75%
8 x 75 descend 1-4 5-8 on :20. RI
300 75%
8 x 50 descend 1-4 5-8 on :15 RI
300 75%
8 x 25 descend 1-4 5-8 on :35
600 pull gear one chamber
550 ez
It’s really just a 50m dive all out, then trying to hold on for the last 25m. Times were clocked at 50m. //
Ok, that makes sense. When I get close to a race, I will do 200’s, swimming a 100 very fast, and then hanging on for the next one. Then the same for 400’s with 200 all out, just to simulate that horrible feeling at the start of races. Kind of an active recovery with the recovery being very hard. You know, the hard you feel trying to stay on that groups feet after you blew a big wad in those first minutes of Malay after the gun goes off…
You seem to do a lot of real swimmer type stuff, not the grinding sets of a distance triathlete guy. You will have to post up a couple of times so we can figure out which lane you are in here, and of course how old you are for context. Well you dont have to, but it makes if more fun for us in the slower lanes here… (-;
I know what you mean with those sorts of sets, they’re my least favourite types. I did a lot of them when I did triathlon, which I did for a while but then decided that I didn’t enjoy the running enough so I went back to my old love of swimming.
I’m looking forward to you trying to guess, I’d be interested to see how close you all get to my actual age and ability. Of course, I could just tell you but where would the fun be in that?
I’m looking forward to you trying to guess, I’d be interested to see how close you all get to my actual age and ability.//
Ha, this should be fun. But the only real clue in your workouts is the one I already pointed out, you were/are a real swimmer, training for pool swimming races. You intervals are long rest, so we cannot even guess what times you are doing. Looks like you are swimming meters, SCM it appears, so could be another country like our Canadian friends who swim that format most of the year. Or no, I used to swim SCM all year in Carlsbad CA, just how the pool was set up most of the time…
You will have to sprinkle in some clues here and there, used to do triathlons suggests you are probably at least 30, so I will go with that for the low end.
Did 2100 yards in the pool today
Warmup
50
100
150
Then I decided I wanted to try and swim a mile without stopping.
1800 yard. Felt really good, didn’t get too tired and was pretty proud that I made it. My longest all at one time was 1000 yards
Did my first distance day in a long time, thinking my body is finally coming around. And I absolutely am feeling my pinchy little weight workouts having an affect, can’t wait until I can break some plates like you do Jason.
Hot tub warm up
7x500-3p@7;00(6;50/6;38/6;30) 50breast/50free@8;00(7;29)2p@7;00(6;27/6;33)1kick-flutter/breast@9;30(9;19)
5x100buoy@1;30(1;24/25’s)
4000SCY in under an hour!!!
My pool spirit tri went well. My friend said my 800IM spit was 14:49. Waiting for overall splits. I paid for only biking outdoors around 8 times…my glutes were on fire being in the aero for 32km on a flat course with no breaks…or maybe paid for a 1000IM warmup lol. Also raced with no race gear and it was raining hard so I had a lot of layers. Jogged the 7km run after and just got it done. Just nice to be out and doing a tri. I should be OK for an Olympic tri soon as I missed a lot of tri training for swim nationals
First masters meet this saturday. Prd in every event.
LCM
2:43 200m
1:13 100m
32.9 50m
Been a while since I logged my swim wrk outs. Some running races then surgery & the docs said “no swimmingâ€.
Today…
5mi morn run
Then to the pool:
400 br/fr w/up
21 x 50 (wanted to do 1 extra) 10s RI
1000 pull w/pads & buoy
500 w/ankle band
150 br,bk,fr cl dwn
3100 scm
Plus 1.5hr on the bike trainer.
Yesterday’s workout:
500 easy
5x100 with 3 sightings per length and deckups after each 100
4x150 pulling with buoy and snorkel, increasing effort, 30 sec rest
4x150 at about HIM pace, 30 sec rest (1:40 pace)
4x150, 50 at takeout speed, rest attempting HIM pace, 60 sec rest. These just ended up a hair faster than the previous ones. Not easy to keep up on these.
100 cooldown
2900 scy
Was thinking about doing an open water swim today but skipped it as my right arm triceps tendon was a little bit sore. Did a short easy bike ride instead.