Still working through the shoulder issue.

I don't even know.

Still recovering left shoulder acute strain. Was not swimming super well regardless today.

Feeling rough all around today, and still trying to keep the left shoulder working. Pretty miserable tbh, but just a bad few days.

Couldn't swim freestyle today even if I wanted to.. front squat load on the shoulder not feeling so great.

Definitely not feeling my best heading into this one, but still probably my fastest I’ve ever done this set.

Didn’t have my chute today. Mixed bag of feel and power and stroke technique.

Couldn’t really find the descend on the 100s, but happy with my 200s for the most part. Got out early on round 4 for swim clinic in CT. Also got in way too late.

Round 1 on 9:00, Round 2 on 12-15? All from a push. I need to start going 21s maybe though. Also, really thought I would be sub 10 on the final 25, but maybe I was tired. I pushed a 10.3 on the warm up descend without much effort.

More of the same. Just increasing weight each week if I can.

Swam closer to my actual threshold, but kept the reps per round lower than I usually would. Consistent with the new approach of prioritizing faster efforts this season. Happy with effort.

Entire workout with fins.

Definitely need this type of effort more often as I progress through the season. Felt kinda off on #1, but the plan was descend 1-2, Hold 3, Hurt 4, and Die 5. That pretty much happened. Took me 6-7 minutes to be able to move my legs again after #5.

Starting to feel easier to push max power. Round 1 felt strong.

Trying to increase weight or reduce assistance across all exercises.

Some of the times are rough estimates. I didn't use a watch today at all. Definitely 1:06s on the final round. Maybe a 29 on the final 50 but averaged 30. Color chart parser definitely shows how off my paces I am, but not sure I ever could really hit those anyway LCM.

Wow, that was hard. Unsuited. I wanted to originally do 8, but I felt like I was already at my limit on #5 and #6. Good starting point though.

Not quite as fast as I would like on slightly sub-threshold work. Ideally I'm able to hold at least 26 mid to high the entire way. Eventually, 26 lows would be great. Water is kinda warm though and I'm pretty sore/tired this week.

Definitely went a little above threshold here and hit the wall a tiny bit. Feeling the effects of lifting even if I'm not lifting with tons of weight. Still solid work, but room to improve.

Setting a baseline for my 25 push speed @ 10.3s. Need to get down to sub 10s.

Enjoying the days with aerobic + small dose speed work at the end.

Ideally Friday is more speed oriented, but not my best sleep last two days has hindered training performance. Will have to add in race efforts and lifesaving specific work next week. IIRC: 26.h is about my 500 pace? maybe 27s if you add the flip turn.

Really poor sleep so taking it careful.

Basic aerobic as back with fins to offload shoulder. Eventually looking to do 4-5k controlled aerobic effort.

Kinda cooked by round 4, but faster than I anticipated. Tom swam last round with fins hence my faster times there.

Hard to tell where I am at. Day 1, so just trusting that this type of work over a longer period of time will work. Taking longer rest than feels necessary, but understanding thats what the science says. Only 180 meters of max speed/resisted volume, but I have to start somewhere. Trying to not get caught up in yardage on these Mondays, and trusting the rest of the week will carry me through to the 200/500.

Cautious about overdoing the first lift back so kept it to very few exercises. Especially considering I'm looking to add in more max speed/neural in the water on Mondays. Random back tweak doing single arm dumbbell row, so skipped the next sets of that.

General aerobic with some speed touches at the end.

Rough way to start the actual training block past few days, but all good. Coached a clinic all morning, and last thing you want to do is run a workout. My body was not cooperating, but still got in some easy swim. Passive heat afterwards 10-12min

Someone asked me to do a 1km and I was procrastinating it. Decided to walk to a track, do a few warmup strides, and then try to control/hard effort a 1km. Grok Bot correctly estimated by time.

Just getting used to yards and the pool these next few days. I'll start an actual weekly routine on Monday.

Lifesaving Worlds 2026

South wind efforts here: https://www.strava.com/activities/20108604876

35 miles or something...

I think this is the last Freeport LCM workout for now.

Nothing crazy.

Good effort with the fins.

35 minutes @ 275 watts or something like that

Just a good, solid session with decent work. Not too little, not too much.

Didn't feel great.

Attempted some threshold, not sure im really there or this is the time and place for it. I descended round 1 maybe to 1:06. Not so great. Round 2 I average 1:02s Round 3 I average 1:00 Fastest kick = 1:38

Off from swimming, 3 hour bike ride...

Off from swimming.... quick 25 mi. bike ride.

Condensed/shortened due to obligations.

Stacking days I guess.

Might be forgetting order or some of the workout, but I know I did 4900m.

Just swimming.

Jamaica Bay Loop Distance: 30.1 Duration: 1:46 Avg power: 193W Definitely out of shape, but also legs hurting from the run.

Kind of off, but I walked a lot today.

5km Distance: 3.1 Duration: 25:53 Average Page: 8:20 / mi

Just swimming. Shoulder is still bothering me hence the alternating kick. No fins either as my toe is missing some skin.

Chilling, aerobic base, and random things. Rode the bike and walked a lot. Occasionally ran. Those aren’t included here though.