I am in Denver for a conference - past two days just running but went to a Y this morning. The altitude definitely bugged me more swimming! I wondered if I were in a meter pool because it felt hard… so I counted strokes… then remembered I’m a mile high…
1.5 mi run
4000 scy
500 w/u
5 x 100 on 1:30
100 kick
5 x 100 on 1:25
100 kick
5 x 100 on 1:20
400 swim
5 x 100 on 1:20
100 kick
4 x 100 on 1:20 (was barely making these and the 4th one was a 1:20 flat so I went to c/d)
200 c/d
I’ll play for the first time. Background: shittastic swimmer, swam masters this past spring and made huge improvements, been in a big pool focus since my marathon in January because I jacked up my Achilles something fierce.
200 cool
Not a bad way to start things off.
My pool is shut down for a few days with some problem and it’s raining heavily off and on. So, I’m hot tubbing it for my workout today!
The pool runs a March Madness thing - recording the yards swum by all of us and gives rewards at the end of the month. I don’t win because others are retired and can spend 4 hours in the pool. But I was gonna scare them this weekend (my only weekend I could do this) by swimming two ericmulk-like epic 10k swims. Oh well. Off to the hot tub!
UPDATE: Just got email that pool is now open… dammit. now I gotta go swim.
I did go in and swim under the threat of thundershowers, which unfortunately never materialized, so I had to keep swimming. Ended up with 9000 yards with foot cramps…
2000s
5x100 various kicks
4x
100k
5x200s@3:00 ~2:30
5x100 various kicks
10x100@2:00 alt bk/br
5x@4:00 ~1:10~1:12
100 br
100 bk
300 s/k cool
9000 sc yardages
FLOG: My goal pace: 82.19 miles required as of today to reach my goal by the end of the event
My actual current pace: 97.44 miles as of today
Going to hit a milestone tomorrow.
Re posted from February. Fist swim of the month:
A week of 5am swims is starting to catch up to me. Happy with this one on Saturday with how tired I felt before.
WU- 400fr, 300 (br/fr), 200 (bk/fr, 100 (fly/fr)
MS- 20x200@2:40, every 5th fast and extra rest after
1-5 desc (2:29-2:24), 6-10 pull (2:28-2:20), 11-15 desc (2:28-2:23), 16-20 pull (2:27-2:19)
6000 scy
Wow, lots of yards there! Nice.
Another big day doing my ‘Halfspeed epic 1000 and down ladder’
1000s/100k
900s/100k
800s/100k
700s/100k
600s/100k (hit 4400 in 1 hour)
500s/100k
400s/100k
300s/100k
200s/100k
100s/100k (1:08 - the only one I timed)
5x100 various kicks
7000 sc yardages
.
Warm-up ~1000 yards swim and kick
Main Set
1x100 on 1:20
2x150 on 2:00
3x250 on 3:20
2x100 on 1:20
3x150 on 2:00
4x250 on 3:20
3x100 on 1:20
4x150 on 2:00
5x250 on 3:20
300 cool down. ~6k
Descending effort through groups. (group is _x100, _x150, _x 250)
Pretty simple, 50’s on tempo trainer.
4x(6x50) on 1/10th reduction every 300m. SWOLF was best for over 4 months.
2000m total
few days off, work interfering with hobbies again.
got a swim in during evening ride home, cold front blew through while i was in the pool. T dropped from ~75 to ~mid 40’s in just a couple minutes, wind was ferocious, felt an assist swimming S and headwind swimming N,
500 wu
6x200@2:50, desc x3 (2:33,31,30,39,34,30)
100k bk
5x100@1:30 (~1:13)
5x100k@2:00 (~1:50)
200IM cd
3000 scy
10 mi bike ride home in the dark aginst the 15mph wind with rain, some nice gusts almost brouht me to a stop.
Only swam 3 times last week 
Boring of course but left the muscles fresh for the hard swim on sunday.
800 swim/im/swim warmup
2x150 hard, even pace
100 ez
6x66 open water turn, also hard
100 ez
600 300 reasonable pace, 300 race winning effort. We all won :]
100 ez
4x50 off the blocks 90" rest. Won the first, trashed for 2, won the last.
2x200 pull
2996 lcm
Making a living is interfering with my hobbies. 2 workouts last week (Friday and Sunday)
Friday - had very little energy but dragged my butt to the pool anyway.
400s, 2x150k, 200 IM, 100p
2x200 @20s (planned for 4, but felt blah)
3x(3x50 fly,back,breast) broken as 25 drill, 25 s)
done at 1850 scm
Sunday was better
I missed the first part of warmup, so:
4x50 S desc 1-4
main set
3x200 free on 3:30 (held 2:35s)
4x100 (IM, free, IM, free) IM on 2:00, free on 1:45 (1:31,1:20,1:28, 1:20) (one arm fly)
6x75 (50free, 25 stroke in IM order) @1:20
8x50
200 w/dn
plus a bit of other stuff that brought the total to 2600scm
After an epic weekend of yards upon yards, I’m back to the weekday grind.
4x 2:30~2:18
5x100@1:30 1:07/:09/:10/:11/:06
5x100 various kicks
3x100IM@2:00
200 s/k cool
2500 sc yardages
Easy cowboy, H/S. We’re going to need an intervention. 9k yards? I am having a tough time with motivation this year. (That’s what happens if you haven’t laid down a entry fee to an expensive event.) I am ambivalent on the Oregon Masters Association Champs in a month…
My 7 day swim streak was interrupted yesterday by falling ice from the sky and a closed pool. Luckily today we showed up despite the ice rink roads. 4k done today (including a little 5 x 100m on the 1:20 test), and 29km in the last 8 days. Early year is bad for my work travel and I am off to a packed Las Vegas work week next week. I’ve been catching up a mile a day from my FLOG pace, but will drop back next week…
Getting flogged by FLOG, 9 miles of catching up to do:- 76.12 miles swum (=133,968 yards, =122,500 meters).
My goal pace: 84.93 miles required as of today to reach my goal by the end of the event
Making a living is interfering with my hobbies. 2 workouts last week (Friday and Sunday)
School actually assisted with my hobbies this past week! I ran a 1/2 marathon in Denver yesterday before we flew back from the conference. Nice to have that opportunity based on work travel.
7 mi run this morning and 4100 yd swim
500 w/u
100 kick
4 x 100 on 1:30
100 kick
400 swim
100 kick
3 x on 1:30, 1:25, 1:25
100 kick
3 x
5 x 100 on 1:30
50 kick
100 c/d
How’d you do in the half?
1:52:24, 18th of 85 in F20-29, 108th overall.
I am not entirely pleased with the time as I was shooting for under 1:50 - I ran 1:35:10 this fall at sea level - but altitude is hard, I didn’t rest at all going into it, insert other excuses about being tired from a conference but really, it was fun, it was an experience I likely won’t have again for a little while, and I’m glad I did it 
it feels pretty kickass to just go run a 1/2 at altitude…
Splits
7:32 whoa like I wasn’t even trying
15:04
23:26
30:44 pleased
38:36 nice still under 8s
46:?? but feeling tired. Tell self once I get to halfway I can walk the rest of it
56:40 (some uphill)
1:04:xx
mile 9 marker not in right place, watch said 1:09, I don’t think so
1:25 for ten. Get massive side stitch. Do some walking. Fight side stitch for remainder of race.
1:34:xx for 11
stopped looking at watch until finish
1:52:23 by my watch.
Slightly off topic here…anyone else take a look at Clayton Fettells swim workout on Ironman.com? Dude can swim but prefers to only train in the pool 3 x week. He doesn’t really go into intensity/pace but its an interesting insight.
Apologies for the digression.
Slightly off topic here…anyone else take a look at Clayton Fettells swim workout on Ironman.com? Dude can swim but prefers to only train in the pool 3 x week. He doesn’t really go into intensity/pace but its an interesting insight.
http://ap.ironman.com/...l.aspx#axzz2uxTpfl4h
Apologies for the digression.
Oh man. Ouch. The boredom. I’m not sure where my ultra distance mental toughness went, but anything over a 200 and I just get the ‘duhhhhhhhh’ look on my face now. 10 x 300? I might fake a shark bite down by the diving well after the 2nd one and go home!
not posting my workout from yesterday since it’s stale, meaning i have posted it b/f. i get such good variety called out that is the first repeat workout in like 2 months!