Morning Aerobic

Eh...

Flat Tire @ Halfway

Felt good to ride, but flat tire kinda shortened the ride.

Senior Mets LCM

Overall fairly happy with my two swims this weekend. My 400 was about 17 second drop from the last and only other time I raced it in 2015. I can definitely improve on both events and have at least swum well enough in the 400 to warrant giving it another go.

Pre-Meet Loosen

Don't feel particularly sharp, but whatever.

Light Threshold 50s

Light pre-hab/warm up in gym beforehand. Not sure it actually changed feel for the first half of warm-up like I hoped.

Filler Aerobic tbh

Not my best day. Stuck in between deciding what to do vs. how I actually feel. Just filler workout tbh.

Suited 200 @ 1:43.5

Accidentally cleared my time on the second 100, but likely similar or slightly faster. Opened the 200 in 50. But felt noticeably easier than the 49s for the 100s. Still gave in too much though on the third 50.

Lift B4

.

B Day = Lower Body. Saved in my notes.

Rest Day

Holiday/Family/Coaching instead of training.

4/3/2/1 x 50

Not really my best work, but I think I within a month I can get some of my top-end going. Battling a muscle strain and cold, so it should turn around fast over the next week. Did this set a few months back with a suit, and closed in 22.3… Work to do.

Lift A3

.

Upper Body Day… Still dealing with some strained muscles on my left side, buy manageable enough for now.

Nothing really

Just getting yards in while feeling off.

Sick

New Classic, Mixed Speed/Aerobic

Feel terrible, but at least some speed was there eventually. Definitely did not have it during the warm-up.

LIft B3

.

Repeating B day after 2 weeks off. Letting upper body recover/heal.

3 x 10min on/2min off

Feel terrible on the bike.

Aerobic.. I guess

Promising improvements, but still some of the same pain/discomfort.

Misc./Recovery

Strained or tight left side.

Travel Day

Antibes Day 6, Threshold to Suited

Happy with the 200s... Cooked myself and my entire left side though. Drowned on the 50s.

Antibes Day 5, Aerobic/Threshold...

Helds 4:32s, so I missed the first interval, but probably could've went easier/harder/easier had I understood the intervals/set.

Antibes Day 4, More Aerobic?

Antibes Day 3, Short Chute Work

CN Antibes Day 2: Aerobic?

Swore there was more yardage... idk. The group definitely did more, but we started after the warm up...

Antibes, Day 1, Swim Out

Just swimming out some travel and getting used to the pool. Solo swim.

Between Travel Swim Out

Travel

France

Travel Day

Tahoe, Swim #2

Entire practice was the main set. Good effort today especially feeling some of the altitude.

Tahoe, 24 x 75 on :60

General aerobic maintenance work during travel @ altitude.

More Hiking, ~8mi

Yosemite, 8mi Hiking

TOC, Day 2

There was definitely some sort of a pre-set, but I already forget it. I think the total was really about 4000.

SF, ~11mi walking around

TOC, Sprint Day

Cool experience swimming at TOC. Some dives and racing, which is rare for me. I actually don't really remember what came before the main set. Very low volume, short set though.

Travel Day

Travel

Will actually be taking some days off. Goal is to just maintain some strength and fitness if possible.

Mixed 50s + Aerobic

Tough session, but overall happy with some of my speed here. No clue where I'm really at LCM unless I race, but nothing planned anytime soon.

Generic Swim + 300 with fins

Aerobic maintenance workout plus some extra just to feel a strong fin effort.

Lift B2

.

Just going to keep lifting and hope it works out in a few months.

8 x 50 @ 100 BES

Unsuited, but happy with the times.

24 x 50 on :50 @ Sub-threshold

Struggling to figure out what to do LCM, but when in doubt just getting better at threshold/pace 50s I guess. Not in shape enough to really hammer threshold LCM unfortunately.

Lift A2

.

Rest Day

Intentional rest day.

First Ride

Unstructured ride just to get back on the bike.

12 x 25 on :35 @ 100p

Mixed SCM/LCM workout. Upper back/neck tightening up so cut the extra swimming short, but happy with the 25s.

Lift B

.

3 x 4 x 50+100...eh

Just feeling out paces/efforts in Week 1.

2 x 7 x 100 on 1:25

Nothing special, just LCM adaptation. Shoulder/nerves on my right side not doing great in LC.

Lift A

.

Mixed Effort Swim

First swim after a tiring week/month. First LCM in ages. Kept it fairly controlled throughout, not to concerned with times except trying to be consistent on the last round.

USLA Nationals Training Block

~Roughly a 9 week block leading into USLA Surf Lifesaving Nationals. Hoping to use this block as a double purpose set-up for the Fall/Winter pool season. I want to emphasize lifting a little more, and do a bit more aerobic cross training. I want to figure out if cycling can help my swim fitness, or was it just a coincidence last year I was super fit in September.

Travel Day

Travel and completely cooked.

Canadian Pool LIfesaving Championships

.

Light Swim

Light 2k before meet/travel.

4/3/2/1 x 75, Alt. with Aerobic

Weird week for me, just trying to feel some effort and keep aerobic system going.

Light Aerobic Day

Felt both good and bad, so mostly floated the first three rounds. Meant to descend each round, but skipped the descend and just gave a solid effort at the end.

Off — Work/Holiday

Early AM work instead of swim, and decided to rest in the afternoon.

Off — Post Travel/Meet Rest Day

Canadian Masters Nationals (SCM)

.

New USMS Record 200 SCM Free 35-39 New USMS/World Record 400 SCM Free 35-39

Pre-Meet Loosen

Sub-Threshold

Swim w. Tom

Pace/Aerobic Mondays

Unintentional Lift Day

Pullups
Single Arm DB Row
Straight Arm Pulldown
Face Pulls

Posting this two days later. Meant to swim, but pool was closed. Very sore, dumb of me. Definitely not part of the race week plan. Otherwise, great lift.

Off

Intentional rest day.

16 x 50 on :50 @ 400p

Last time I did the 400 SCM free, I held a lot of 30 lows. So mostly just familiarizing myself with that pace, but we'll see what happens in the actual race. Would love to actually hold some sub 30s if possible.

125/100/75 Classic Set

Kept it under control vs. normally would push the pace as I progressed. Kinda tired today, but defaulted to a classic Thursday 'blue' set.

Alt. Blast with Aerobic

Suited++ Efforts w. Tom

Felt pretty solid.... Thought it would be harder than it was.

Aerobic with hints of 200p

Some light Blue/200 pace work surrounded by mixed aerobic, Pink to White-ish efforts. Still trying to keep volume near 4k, but not completely lose touch with certain race paces. Nothing ground breaking, but setting me up for the week.

Sunday - light aerobic

Rest Day

It was either today or tomrrow, so I went with today.

18 x 75 on :60

Good old slightly sub-threshold work. Building back some training endurance.

Minor Variaton of Bowman Set

This is a minor variation of Bob Bowman's 2x Practice and Pancakes set. I intended to descend the rounds starting about 1000 pace to 500 to 200, but ultimately lacked some speed today. The workout ended up primarily being aerobic to threshold work. 50 inverval +5s each round. Times are denoted as low, mids, highs and / denotes rounds.

Recovery-ish Day

Just trying to keep some volume going. Alternating days these next few weeks of aerobic, threshold/speed.

Threshold Tuesdays w. Tom

Feels good to get back to some good aerobic/threshold work tbh. Felt like I got away from that too much before Nationals. Maybe it was all in my head though too.

Maintenance Block

Focus: Broadly aerobic with some above threshold work here and there, maybe some pace work sprinkled in to hold my fitness through the month and two meets.

Post-Nationals Aerobic

I felt better than I thought I would, but still having some right "shoulder" issues. Also, trying to start the habit of an extra set each day instead of just leaving after the main set.

USMS Nationals

Overall improvement from last year times wise and 1 year older. Best event was my worst swim. 21.4 and 19.8 relay splits were probably the highlight.

Travel Day Swim

Mostly float with a sanity push 25 near the end @ 10.11 not bad.

Slight Rest Day?

General warmup, some aerobic, touch of speed at the end. Not sure...

Final "Aerobic Threshold" Day

Not sure I loved this workout. I've been feeling terrible at this type of work lately. Maybe lost some fitness, not sure?

Final 200p Work (Suited, SCM)

Forced to do meters today, but obviously have been trying to dial in my SCY paces. Over did the first couple on "Rd 1", but got a little better by final 3. Masters WR 35-39 is 1:48.0 in SCM. So thats about 3 x 27.5 plus a 25 or so on the first 50.

Rest Day

Final rest day before Nationals.

Light Work

Light-ish LCM

Not overdoing LCM. Pool was set up this way, but would have preferred SCY.

4 x 50, 4 x 25 suited

Low on time due to pool constraints. Set copied from 2019 with some changes. No dive for first effort of each "broken" swim, and kind of slower while not going to the feet.

Zone 0 with fins

Threshold Tuesdays with Tom

Eh, not sure. Not feeling great, not feeling bad lately.

Week 5 of 5, Day A (Upper Body)

- - -
Saved elsehwere
- - -

Final upper body session of Nationals prep.

100 Speed

Still struggling to produce good 100 pace.

Rest Day

Purposeful rest day after month straight. Not sure it worked out.

Light Saturday Swim

8 x 50 on 3:00 @ 100 BES (Suited)

No legs left at the end.

Week 4 of 5, Day B (Lower Body)

Last "heavy" lift for now.

Moderate 200p

- 200p without killing myself - still have a mild cold - all over the place pace wise unfortunately

Recovery day

Day 2.5 of having a cold.

Red Efforts

Questioning my fitness, but might have a cold.

Speed and Power again

Cord session, not sure I'm doing enough work but whatever.

Week 4 of 5, Day A (Upper Body)

Cut down the intensity just a tad today from last week.

2026 Metro Masters SCY Champs

100 Free @ 45.7

- Out in 21.8, back in 23.8 - Cold turkey, no warmup or warm down - Happy to be out under 22 though for first time in a long time. - .01 faster than 2025 USMS Nationals

3450 light work

Went back a few days later and already forgot what I did, but I know it wasnt anything great.

Suited 100p

Pivoted the set after having to move from SCY to SCM pool. Hard to compare against recent yards efforts, but 12 lows is not bad. Just need to do 12-20 straight without a suit now.

Week 3 of 5, Day B (Lower Body)

Trying not to over do it. Body does not handle weights as well anymore. Only a few weeks out from Nationals.

Some Blue effort work

I think I'm still carrying a lot of fatigue from Monday's lift, but otherwise decent times.

Not feeling great, but still doing something.

Light day

Lighter recovery day.

Speed-ish (Not Great)

Second week in a row I've struggled Monday mornings.

Week 3 of 5, Day A (Upper Body)

Aerobic with Tom

Felt better than I thought but intended to just be some aerobic work anyway.

AGUA Masters Meet

50 Fly: 22.4

200 Free: 1:40.4

Testing out the 50 fly before Nationals, and planned on working through some pacing for the 200, but never really went for it. Ended up feeling more like a training session without any volume.

4/3/2/1 x 50 @ 200 Pace, Suited

- Repeat from 2/2019. Original had two rounds and the 200 was on a tighter 3:00 interval. - Suited up this time and did 1 x Round due to competition tomorrow and time constraints.

Week 2 of 5, Day B (Legs)

- Rushed through the end to get to the pool. - Tried to add some weight from last week without overdoing it. - Routine feels good enough for now.

4 x (125/100/75)

Starting to feel better these last few days. Start @ about Pink effort work my way to Blue. Probably overdid the pace though.

Speed + Aerobic

- Great feel for the water today. - Speed didn't necessarily match, but promising when I get better rest after a few more weeks of 100p or faster work.

Threshold with Tom

- Battling the shoulder/nerve issue a bit here. - Intervals a little generous compared to previous edition of this set I did in 2019.

Not Sure What This Was

Week 2 of 5, Day A

Light Swim @ AGUA

Probably didn't need to swim today at all.

Lactate Tolerance w. Tom

- Carrying a lot of fatigue and soreness this week. - Unsuited... - Kinda caught between 100 BES and 200p but good work nonetheless. - Need to be wary and take care of my right shoulder fatigue.

Short Speed + 100p

- Re-introduction to 100p - Need to make 10 points feel regular. - 2016 era: 10.6s were common and easy to accumulate.

Week 1 of 5, Day B (Legs)

Coach Claude

Rainbow-ish Threshold Work

- Absolutely cooked... - Tremendous collapse on last round - Right leg fully cramp entire round and side stitches. - Variation from a Wiffen Cal youtube workout. Can't even remember what I went due to fatigue.

Swimming

- Stretching, activation, core work before swim - Some speed mixed with aerobic back with fins.

Mixed 200p

24.mid to mid-high on the 50s at 200p. Chest still heavy, but at least 24s feel easier than this time last year.

Aerobic: 24 x 100

Fully intended on doing rounds of 75s with different equipment. Felt like 75s weren't enough to get the aerobic system going. Hit #6 and decided I would just keep going for a while vs. doing rounds.

Week 1 of 5, Day A

Coached by Chat GPT and Claude..... Did a variant of this in the lead up to Sr. Mets. Will modify with some things I know I respond to over the next 5 weeks, but just had to start today.

NE LMSC SCY Champs

Friday:
50 SCY Free @ 20.7
100 SCY Back @ 51.67 (Relay Leadoff)

Saturday:
200 SCY Free @ 1:39.3 (47.6 split)
50r SCY Free @ 20.13

Sunday:
100 SCY Free @ 45.4

Pretty rough meet all around except for the 20.1 anchor leg. Think the cold I was carrying all week took a lot out of me. Early evening start times for my races wasn't great. Hard to decipher learnings from this meet. Didn't enjoy this one the last time I went either so I may never go back.

Pre-meet easy

Full loaf except warmup descend 50s. Still under the weather. Rough morning otherwise.

Basic aerobic

4/3/2/1 x 75 on 1:30

Suited++ for this. A little bit of arm fatigue but overall happy with the effort. Kept the legs running well for most of the set.

Speed-ish Work

Sore throat, elevated HR, and respiratory issues. Longer rests, and easy in between.

Mixed Lift

I dont know, just doing things.

Rest Day (Sick + No Pool)

Typical rest day, but also slightly sick.

Chelsea Piers

Random 200p

- 11 mid to highs, 24 low to mids, 37.6/37.0 - Hofstra - Poor sleep - Decent speed, but bad feel.

Rest Day

Aerobic day.

White to Pink effort, maybe a little red on the last 300 back with fins.

10 x 100 on 2:00 with Tom (Suited)

I believe this was my best performance on this set ever, but not 100% sure. Sometimes I would drop a last one, fast one type effort, but instead this was just consistent effort throughout.

Some Speed Work

Forgot to bring other resistance equipment today. Felt terrible, but operating under the assumption the stimulus was enough for where I'm at as far as top end speed goes.

Upper Body, Misc.

... Still too much of an afterthought...

Sunday 🤷🏼‍♂️

AGUA Saturday Morning

There may have been some easy swimming mixed in that I forgot about. 200 float was somewhere in there. Mostly did just strong threshold effort throughout main set. ~1:57s, 1:25s, 56-57s. Last round I may have actually hit near 200p on the 50s.

6 x 75 + 50 with suit

- Suited... - Not bad... - Kept letting legs drop out unfortunately during 75s.

Lower Body, Short

- Week 2 in a row of doing the bare essentials - Need to actual program something for real and migrate to Thursday.

Rest + Sleep

Off day aerobic

- Easier day of the week for me - Alternating light speed with some aerobic, non-free

Swim w. Tom

- Wasn't looking like my best swim for Rds. 1 and 2. - Pretty happy with 1:15 at the end, but wished I was closer on other rounds. - Rds. 3 and 4 went out strong and maintained... more my type of effort vs. Rd. 2 I tried to build my legs which is not how I swim things.

Max speed + power v1

Cautiously adding in some resisted speed work and sprints on Monday. Looking to finish every Monday with underwater work as well.

W1 D1: Upper Body

Still figuring out what to do on lift days. I feel better generally when I focus on bodyweight work and prehab style training. But I think long-term doing actual weights will be better for my top end speed. Super low reps, sets, and weights just to play it safe.

Teaching a Clinic

4/3/2/1 x 100s on 1:10 w. Tom

- Was expecting better on the first few rounds, but couldn't find the best average really. - Happy with 48.9 from a push, felt great on the first 50.

50s @ 100 BES

Continuing to focus and emphasize 100 pace/speed work. Main set was intended to be 8 x 50, but 💩

General aeobic

A few days since doing just classic aerobic freestyle work. Shoulder managed okay, but not back to normal yet.

Lower body focus

Introducing gym work again, trying to avoid serious DOMS. No plan or thought beforehand.

Snow Day/Bad Sleep

Mixed day

Good speed during warmup, bad feel in water.

Snow Day

Mixed float SCM/SCY

Felt great in water except for shoulder fatigue. Just did some general mix work mostly with fins to save the arm.

AGUA Masters

Idk, kinda shot.

100 speed

Was planning on touching 200 pace work, but think I need to increase the frequency of sub 200 speed work this next training block. So I changed from planned 50s to 25s.

15 x 100s with Tom

Light gym before, shoulder half alive. Should be 54 or better on all fresh.

Back with fins

Been doing a large portion of my aerobic work back with fins to save arm for focused free work on other days. Tried to be disciplined on kick counts.

50's on :40

Long day on the computer before the swim Arm was hurting about 16-18 in Should have broken up the set more. Shoulder pre-hab before session + a few strides in hallway.

USMS Nationals Block

Thesis: Train the 100 to take the 200 out faster.

Aerobic type stuff

Swim with Tom. Just getting back into things after Senior Mets. Never would have written this set myself after my shoulder type problems last month+, but happy to have done it and handled it well. Need to be able to physically complete this volume of work regularly.

Off Day

Watched Senior Mets instead of doing a light recovery swim.

2026 Senior Mets

The 200 free which has been my main focus felt absolutely terrible. In the prelims, I tried to find some cruise/easy speed but never got into any sort of rhythym. Really poor from a technical perspective, but all good. Came back for finals, and body wasn't really used to two sessions. Bad week of sleep and recovery didn't help. Went out a little harder, but still couldnt find the right balance with how much legs to bring into it throughout. 500 Free went much better and I was closer to my potential there. I should probably still fine tune the walls and kick throughout that 150-450 range, but all good. Overall, not bad.