I actually flipped a coin today to see if I got in the car or not. Felt tired and off(shit nights sleep), but heads meant at least heading to the pool. Told myself to do a 1k swim and get a nice long shower, but as I loosened up with a super aerobic pace, just kept going and let the HR glide under 110..
10x100 sm paddle@1;30(1;28 to 1;21)5x100frog@2;10(1;58 to 1;53)5x100pull@1;30(1;21/20’s)3x100frog@2;05(1;57/56/55)5x100p@1;30(1;21/19’s) 2x100frog(1;55’s) 2x50 swims(42 40)
3100SCY in 53 minutes
Glad your lat is cooperating, you been watching the masters nationals? 'm having severe FOMO watching my events, pretty sure I could have gotten 2nd to 4th in all my events thus far, that pool is really fast too..
Monty you have to be slated for some T10 this year for sure. Probably many.
Backstroke set today (shocking i know)
4x75 DDS 1:30
2x through
3x50 on 1:00 first 8/last 8 (37-38)
3x75 on 1:30 long/increase tempo x25 (59 +/-)
25 easy 1:30
100 hard (1:15, 1:14)
100 easy
I’ve been checking Masters results, as a few younger guys (55-59) at my pool are there. I checked the 70-84 400IM and you would’ve done well. Turns out the guy winning all the free events in 70-74, I swam against his younger brother in high school.
Are you talking about John Chambers?? I always do some races against him in the fly and IM’s. Ya the 400IM would have been a good race for me, my time from that shitty meet a few weeks ago would have been 3rd, and I certainly feel a lot faster now. He had a shitty 400IM, that’s what happens when you go out the fly only a couple seconds faster than your all out 100 fly!!! Ouch..
No, Rich Baughman. Could never beat his younger brother Charlie in the 500, always a few seconds behind. Rich swam distance free at Harvard, I think he was an NCAA qualifier back in the day.
Oh ya, he is the other guy dominating the distance free events. And a 20;10 1650 is pretty study at 70+.. He better enjoy it though, my buddy who is soon to turn 70 just went 19;02 at that shittly little pentathlon meet. He is from CA so like me just didn’t want to travel, but man its impressive how these “old guys” can hold such great paces still…
Your race results are pretty inspiring. Maybe I misquoted from that paper I posted in April in terms of yearly percentage decline (perhaps it was an overall decline from 50-70 or something, I’ll have to go back and look), but regardless it seems doing the work over a long time gets results for a long time.
Been swimming but not posting. Did this set yesterday, which I got from Paula Findlay off of her podcast, enjoyed it.
Main Set: X rounds of -
4 x 125 free, fast 25 then settle into last 100
200 pull
(I did three rounds)
Finish with 8 x 25 free (15 sprint/10 easy)
Some very interesting swims from Ft. Lauderdale over the weekend, including Gretchen casually going another 100 Fly world record.
Also, Daniel Wiffen gave a great interview last week on Katie Hoff and Missy Franklin’s podcast “Unfiltered Waters”
Your paper you cited could have said what it did, perhaps they were only talking about the general population, not the crazy few that grind it out everyday to the grave.. (-;
Was at the hot pool yesterday, but only about 84.5. So just did a bunch of 100’s aerobic, with a few at the end with some pressure:
31x100 as 15 sm paddle@1;30( 10@1;23 to 1;20/last 5-1;18 to 1;11)5frog@2;00(1;50 to 1;44)5 big paddle@1;30(1;18/17/16/14/10)3xfrog@2;00(1;51’s)2 sm paddle(1;20/19)1 frog(1;52)
4x(2x50swim@1;00/2x50 kick dolphin/frog or frog/flutter) swims(41/39/38/37) kicks(59/55/55/50)
Back at the home pool and very nice temp today all by myself. What a difference a day makes, felt on fire from first stroke, but didn’t blast myself hoping to get in a full good week:
500/400/300/200/100 sm paddle@1;30 base(6;53–1;22+pace/5;18–1;19+pace/3;53-1;17+ pace/2;31-1;15+ pace/1;10)500 frog@10;00(9;14)
2x(3x50p@;50/50p@1;10/50fly fast@1;00/50frog@1;20) pulls(37+ to 35+’s)flys(34 flat’s)frogs(54’s)
5x100 big paddle@1;30(1;18 to 1;15) 6x50 kick@1;15-3frog/dolphin(60/59/58)3 frog/flutter(58/52/50)
Solo. Warmed up and then did a time-limited slightly shortened version of the “Grant Hackett 40 x 50”
16 x 50, every 4th fast on :55 (did :45s and then :40s were “fast”
12 x 50, every 3rd fast on :60 (same pacing)
6 x 50 every 2nd fast on 1:05 (:46 and :39)
Today was also time limited after arriving late. Swam in the morning masters lane. Did some solo warmup then moved over as they were working on a pre-set:
2 x 200 pull
Main: [200, 2 x 100, 2 x 50, 100 easy]. Descending pace. written for three rounds, I had time for 2 rounds plus a 200 to start the third.
Just for funises, I looked up the 100IM, 200IM and 400 IM records starting at 60 years old, and going up. I used this event as the same guy going up has all the records, as well as many more too. And he usually sets the records when he first ages up, so 60/65/70 and very soon will be setting the 75+ for the last data point. I’m not going to do the math, perhaps someone else here can post those %’s up. And I also use him as what is possible, and certainly he is not the norm, just a template to gauge against.
Rick Colella 60-64. 200IM. 2;03.26/ 400IM 4;24.24/ 100IM- 57.23
65-69 200IM 2;03.63/ 400IM 4;30.64/ 100IM 57.37
70-74 200IM 2;10.59/. 400 IM 4;43.56///59.97
My guess is in the 75+ he will go like 2;11/12 for the 200/ 4;49 for the 400 and around a 1;00+ for the 100. He ages up real soon, and this is a guy that swam in the olympics in the 70's, so a full lifetime of swimming since a kid..
As far as the age slow down, I think 1% per year between 50-75 is a good rule of thumb (or at least in 60-70) assuming same amount of training. I haven’t really looked at the rate once you hit mid 70s and above, but I’m guessing it’s more. I occasionally see a few guys in there 80s at my pool and it’s not pretty, although I don’t know if they were fast when they were younger.
Ya up until last year he had every record in the 70-74 except the 50 free. And it took an all time back stroke stud to take the two sprints away from him, but otherwise his name just goes down the list.. I cannot even imagine what is going to happen now that he just turns 75. Likely he will get every record in the books, probably even the 50!1
Home pool all alone again, thinking a medium day to keep streak going, with a few strokes:
7x100 sm paddle@1;30(1;25 to 1;18)3x100frog@2;00(1;53/52/49)
Yes desperate times, doing unweighted squats this morning and my back feels on the verge of going out. So I got in today with the express plan to be mostly aerobic, and all free pulling to keep my body alignment in tact..
10x300 as 5 sm paddle@4;30(4;15/4;11/4;05/3;59/3;51)f4og@6;00(5;39)pull@4;30(3;50)frog@6;00(5;33)pull@4;30(3;51)frog@6;00(5;29) 6x50sm paddle@;50(40/38’s)3x50frog@1;00(54/53/51+)
For the 100IM: 60-65 = negligible (0.3%), 65-70 = 3.4%
For the 200IM: 60-65 = negligible (0.3%), 65-70 = 5.6%
For the 400IM: 60-65 = 2.2%, 65-70 = 4.8%
Well how about that for motivation. Top end life long athletes can clearly keep it going for a long time. Adult onset athletes can set some high goals to try and see what’s possible and keep improving for a long time. Just keep moving and working I guess. Speaking of:
Today’s masters lane, short warmup:
400 buoy (5:43), 2 x 50, 300 (4:23) buoy, 4 x 50, 200 buoy (2:45), 6 x 50, 100 IM (1:33 ), 8 x 50
Did the longer pieces at a strong pace, 50s were supposed to be relaxed and smooth
Did the 100IM in 1:33, sad.
Yesterday was solo, 900 warmup including some IM k/d/s, then:
4 x 100 on 1:45, hold 1:30; 4 x 100 on 1:40, hold 1:30, 4 x 100 on 1:35, hold 1:30 (all small tech pads - steady aerobic pace for me)
Thanks for the % breakdowns. With just a few data points looks like distance fades a bit more than sprint and middle distance. I kind of find that the be the same with me I think..Home pool closed today, so went down the block to another, and it was 85 degrees. Now I remember why I don’t go there anymore!! Kept it aerobic, but even then had to shut it down and really cruise to keep HR from burning up..
15x100 sm paddle@1;30(1;25 to 1;17+) 300frog@6;00(5;39)
2x(5x100 big paddle@1;30/200frog@4;00) pulls set 1(1;18 to 1;15+) 2nd set (shut down)(1;20 to 1;18) frogs(3;43/3;41) 9x50p@;50(38/36+”s)3x50 frog
), 8 x 50