If you didn’t follow last month’s thread, those of us who didn’t make our goal yardage now have to swim 4 x 400 IM once per week in February.
Post 'em.
A catch-22:
I am fairly sure I acquired my cold/ear infection from the pool.
Swimming when you have a cold feels good because you get all the snot out.
6.8 miles + 1500 yds easy, with gauze stuffed in my ears. The right one was all swollen again last night so I figured swimming couldn’t make it worse.
600 w/u
2 x 150 as 25s/50d/75s
4 x 150 as 25k/125s
Someone’s gonna complain about letting all your infected snot draining into the pool, you know. I used to get a lot of ear infections when I was younger & swimming a lot more. My routine then was 50/50 mix rubbing alcohol and glycerin dropped into my ear canals after every swim. Rarely do I get water in my ears now.
8x50 mix s/k
100s
4x@:10RI
10x50 alt slow/fast@:50 :32/:30/:30/:31/:29
2000 sc yardages
400 swim on 6:20
300 pull on 4:30
4x50 descend on 50
100 easy on 1:50
4x (50swim/50kick on 1:55 + 25fists/25swim/25fists/25swim on 1:40 + 100 build on 1:50 + 400 pull on 5:50 #1&2 paddles no buoy #3&4 paddles and buoy)
200 easy
4000 SCM 64:19
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Do I get to post here even if I don’t have to do 4x400 IM? I’d be
50/50 on drowning trying to do more than 1x400 IM.
WU: 500 fr, 4x{ 25 kick, 25 drill, 25 swim }, 300 pull
Drills: 10x50 1 arm fly
Main: 2x { 5x200 @3:00,2:55,2:50,2:45,240
100 easy }
CD: 300 pull
4100 scy
Someone’s gonna complain about letting all your infected snot draining into the pool, you know.
No worse than water aerobics ladies getting perfume in the pool 
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Do I get to post here even if I don’t have to do 4x400 IM? I’d be
50/50 on drowning trying to do more than 1x400 IM.
The more the merrier.
Well they finally converted the 50m pool to yards today, so i don’t have to swim in either an 85 degree or 69 degree pool anymore. Hooray for me; Got a meet this weekend, was feeling kind of blah about it as it is a distance meet, but got in today and fired up the engines just to see where i might stand. The 1st of my 400 IM penance will come on sat, it probably will not be pretty, but i may get a crack at jordan head to head if he entered it. Lots of rest, kicking, and fly and IM today;
3x100 swim@ 1;30/ 3x100 IM kick@2;00/5x50 fly @1;00- 1;21/19/15-1;51/1;43/1;42- 38/37/37/37/37
3x100 bakc@2;00/ 3x100 IM kick@2;00/ 5x50 fly@1;00- 1;25/1;23/1;20/1;43/1;42/1;41-- 36/35/35/35/35
3x100 brst@2;00/3x100 IM kick@2;00/5x50 fly@1;00- 1;26/1;24/1;23- 1;42;/1;41/1;39- 35/35/35/34/34
400 dolphin kick hard- 7;06
200p/100 IM/200p- 2;30/1;16/2;27
100 kick-1;49
100SD
3650SCY 1;11min
AM: 8k run
PM:
w/up - 400/300/200/100
12x100 w/10 seconds rest - average time 1.31.7
Cramped
800 easy pull w/down
3000 long course metres
In an ideal world, I will get this up to 20x100 but in reality, it works best for me to run in the AM & swim PM - so it’s for now, it’s ‘swim until cramp’…
Getting ever so close to the initial goal of holding sub 1.30 with 10 seconds rest - it’s been a while…!
2/1:
900 w/u
2x(4x(150 on 2:15, 2x75 on 1:15/1:10/1:05/1:00 each pair))
Twelve of the 75s were :53, with one at :54 and three at :52
3400scy
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//In an ideal world, I will get this up to 20x100 but in reality, it works best for me to run in the AM & swim PM - so it’s for now, it’s ‘swim until cramp’…
Getting ever so close to the initial goal of holding sub 1.30 with 10 seconds rest - it’s been a while…! //
you’ll get there… less than a year ago i could barely make 3 x 100 on 1:30. monday i did 27 x 100 on 1:30. but i only had about 5 sec. rest towards the end. keep at 'em, you’ll get there!
today’s swim… feeling the left shoulder. not sure if it’s from the january swim challenge or shoveling/ice picking the driveway after i crashed into the house due to ice on monday. durrr.
200 Swim / 200 Drill Mixed / 200 IM Drill / 200 IM Kick
5 x 100 Free @ 1:45 (easy)
4 x 50 IM Order Drill @ 1:15 (Fly/Back, Back/Brst, Brst/ Free, Choice/Free)
4 x 100 Free @ 1:45 (easy)
4 x 50 IM Order Swim @ 1:15 (Fly/Back, Back/Brst, Brst/ Free, Choice/Free)
3 x 100 Free @ 1:45 (easy)
4 x 50 IM Order work walls/streamlines @ 1:15 (Fly/Back, Back/Brst, Brst/ Free, Choice/Free)
2 x 100 Free @ 1:45 (easy)
4 x 25 IM Order - Breakout Speed off the blocks (all but back)
A swim buddy used the lane gainer on these sprints/recoveries and LOVED it.
(2900m)
100 sw/100k x 2
8 x 50 4 ooIM @ 55, 4Fr @ 50
400 IM @ 6:00 (5:28)
400 IM @ 6:00 (5:32)
50 kick @ 60
400 IM @ 6:00 (5:32)
50 kick @ 60
400 IM @ 6:00 (5:32)
300 easy
2800 SCM
Tired from yesterday’s track session… Lead legs 
kicking felt like shit and I suffered as a result
I’m going for quality over quantity this month - Russ’s Less is More ideal, I suppose :~)
500 s/k mix w/u
10x100@2:00 alt br/fr br:1:20/:21/:20/:19/:18 fr: 1:05/:05/:06/:04/:03
500 s/k cool
2000 sc yardages
I don’t think I’ll have a problem getting my 100’s sub 1:00 (goal 1), but getting my breaststroke under 1:10 (goal 2) is gonna be tough. For my free, I just need to power it up more, which I know I can. The breast, though, I need to get it more efficient - find those technical nuances that will break me through. I think much of my issue is the recovery phase, I’m not finding the best way yet to get my arms stretched out ahead.
Wait! It is 4x400IM EACH week? YikeS!
okay, so I THOUGHT I had this week’s taken care of yesterday but it looks like I have 3 more this week. Sigh.
(but liking all the workouts posted)
500 w/u
10x100 free
400IM
100 free
(did I mention the pool is unheated?)
Substitute coach at masters today liked IM. No 4x400, but felt a bit too close for comfort…
WU: 400, 200 kick (IM order), 200 pull
Main: 8x50 IM order
4x100 IM (swim,kick,drill,swim)
2x200 IM (drill,swim by 25s)
1x400 IM (swim,kick,drill,swim by 25)
3x { 25 fly, 50 bk, 75 br, 100 fr }
CD: 750 pull
4000 scy
The spreadsheet is up and can be found here:
https://docs.google.com/spreadsheet/ccc?key=0AmCP44AEgco9cFUtYnoxVkNvQm51d3lndnBwa0tDUHc
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Thanks. No swim today, 13 mi run this AM
I don’t think I’ll have a problem getting my 100’s sub 1:00 (goal 1), but getting my breaststroke under 1:10 (goal 2) is gonna be tough. //
Are you talking about doing that set of 10 in those times?? I think you can do the frees, most of them anyway, but 1;10 for 5x100 breast? I think you have bitten off waaaay too much there buddy. If you could do that set in that time, you would be battling the guy on my team that is in our AG for fastest over 55 in the world in breast. I believe at 55 this past year he went 1;03 and 2;18. And he beat out Rick Colella in both events to boot, you probably remember that name from olympic breastrokers from our day. If you did 5x 1;10’s in workout, you would be challenging that 2;18 for sure. Now go prove me wrong…(-;
Taking the day off swimming here, gonna do a good bike and mini taper for the 400IM i got this weekend. Probably do the 200 fly too, just for giggles(not mine, but everyone watching me)
bike 2x20 this am… but missed my swim! Will do a make up on Saturday.
I guess I should clarify. Sub 1:00 free – well rested off the wall I think I could do this now, so maybe this goal is too easy. Maybe I should shoot for a :55. Same for the breast – sub 1:10 well rested off the wall. Even at that, it’s gonna be tough, but goals should be - just not so tough they become unrealistic. So for repeats, I’d like to get under 1:15 for now. 1:03 is my best back in HS, 28.9 for a 50 - leadoff in a 4x50 breast relay, we went under 2:00.