I really dislike working on speed. For some reason when I swim short sets I always feel slow. My favorite events are the long ones, so short ones don’t really excite me. I also had an awesome workout planned on my Garmin, but for some reason my watch decided not to cooperate and thus I was winging it as I went. I managed to do 2100 meters today.
Workout Summary
Metric
Value
Total Distance
2,100 m
Total Swim Time
36:50
Total Rest Time
11:06
Total Session Time
47:56
Swim Sets
25
Average Swim Pace
1:45 /100 m
Average HR
111 bpm
Maximum HR
133 bpm
Average SWOLF
37
Workout Structure
Set
Stroke
Distance
Time
Pace /100 m
Rest
1
Freestyle
200 m
3:30.8
1:45
0:39.2
2
Breaststroke
50 m
0:53.3
1:47
0:19.1
3
Breaststroke
50 m
0:57.9
1:56
0:55.4
4
Breaststroke
50 m
0:54.2
1:48
0:15.3
5
Breaststroke
50 m
0:54.5
1:49
0:20.4
6
Breaststroke
50 m
0:54.4
1:49
0:14.8
7
Breaststroke
50 m
0:54.0
1:48
0:20.2
8
Breaststroke
50 m
0:53.4
1:47
0:19.8
9
Breaststroke
50 m
0:55.4
1:51
0:16.8
10
Breaststroke
50 m
0:55.1
1:50
0:15.2
11
Breaststroke
50 m
0:57.0
1:54
0:58.5
12
Freestyle
100 m
1:31.7
1:32
0:15.5
13
Breaststroke
100 m
1:52.2
1:52
0:21.0
14
Freestyle
100 m
1:32.2
1:32
0:16.4
15
Breaststroke
100 m
1:54.0
1:54
0:16.6
16
Freestyle
100 m
1:35.6
1:36
0:15.4
17
Breaststroke
100 m
1:50.1
1:50
0:20.7
18
Freestyle
100 m
1:36.1
1:36
0:20.2
19
Breaststroke
100 m
1:53.2
1:53
0:18.7
20
Freestyle
150 m
2:25.6
1:37
0:21.5
21
Breaststroke
100 m
1:53.2
1:53
0:19.6
22
Freestyle
150 m
2:30.7
1:40
0:19.3
23
Breaststroke
100 m
1:55.0
1:55
0:54.2
24
Mixed
50 m
0:48.0
1:36
0:16.8
25
Mixed
50 m
0:51.5
1:43
—
Initial observations
This was a quality interval workout, alternating freestyle and breaststroke after a series of 50 m breaststroke repeats.
Freestyle speed remained excellent, with consecutive 100 m repeats at 1:32–1:36 pace and 150 m repeats at 1:37–1:40 pace.
Breaststroke 100 m repeats were tightly grouped between 1:50 and 1:55, indicating good pacing consistency despite the preceding 50 m repeat set.
The total rest time of 11:06 (about 23% of the session) makes this a relatively high-quality interval workout rather than an endurance session.
Next Workout
I think my next workout will be an endurance workout, or maybe just a few 10 minute swims. I have to see how I feel tomorrow. I would like to have a rest day before starting my next month.
After yesterdays long distance workout I decided on a shorter 2100 meter workout for today. The goal was to swim a 1500 meter to get a comparison time on the freestyle side of things since I have been concentrating on breaststroke for the past few swims. I did end up doing a 1750 meter freestyle set and then a few smaller mixed sets to finish off my workout.
I was very happy with my results. While I still need to shave some time off before October, I exceeded some PR’s today which is putting me in the right direction.
7/27/2026 Workout Summary
Metric
Value
Total Distance
2,100 m
Total Swim Time
37:55
Total Rest Time
1:59
Total Session Time
39:54
Swim Sets
3
Average Swim Pace
1:43 /100 m
Average HR
116 bpm
Maximum HR
141 bpm
Average SWOLF
37
I asked ChatGPT to evaluate today’s swim vs where I need to be to place in the 2026 Huntsman World Senior Games, and much as I hate to post things from AI it does a good job of evaluating my swims.
Set
Stroke
Distance
Time
Pace /100 m
Rest
1
Freestyle
1,750 m
29:27.0
1:41.0
0:54.6
2
Mixed
250 m
4:39.7
1:51.9
0:54.4
3
Mixed
100 m
1:48.6
1:48.6
0:10.1
ChatGPT Notes:
The 1,750 m continuous freestyle is now your strongest sustained freestyle endurance benchmark and exceeds your target 1,500 m race distance.
The 250 m mixed and 100 m mixed sets appear to have been technique-oriented rather than race-pace efforts, so I have not used them to update your breaststroke projections.
Comparison with Your Previous Best
Event
Previous Best
Today’s Projection
Improvement
800 m Freestyle
14:29.1
13:27.8
1:01.3 faster
1500 m Freestyle
26:09.4
25:14.6
54.8 seconds faster
1500 m Freestyle Comparison
Place
2025 Time
Difference
🥇 Gold
23:34.66
+1:39.9
🥈 Silver
23:39.43
+1:35.2
🥉 Bronze
25:04.75
+9.9
4th
25:06.88
+7.7
Your Projection
25:14.6
—
1500m Pace Comparison
Place
Pace (/100 m)
Your Pace
Gold
1:34.31
Silver
1:34.63
Bronze
1:40.32
4th
1:40.46
You
1:40.97
800 m Freestyle Comparison
Place
2025 Time
Difference
🥇 Gold
12:00.10
+1:27.7
🥈 Silver
12:16.56
+1:11.2
🥉 Bronze
12:32.85
+54.9
4th
12:56.76
+31.0
Your Projection
13:27.8
—
800m Pace Comparison
Place
Pace (/100 m)
Your Pace
Gold
1:30.01
Silver
1:32.07
Bronze
1:34.11
4th
1:37.10
You
1:40.97
I think tomorrow (if I am able to get to pool, as I have a doctor appointment and may need to miss a workout), I am going to work on my breaststroke again. That has always been my strongest stroke, if I alternate freestyle and breaststroke in a ladder format, increase distance 50M every 2 sets, it looks something like this:
Breaststroke
200
Freestyle
50
Breaststroke
150
Freestyle
100
Breaststroke
100
Freestyle
150
Breaststroke
50
Freestyle
200
TOTAL For master set
1000M
I call these my ladder workouts. I usually do 2 or 3 of them and try to keep to a 20 second rest between sets. It’s a good time standard for both strokes. This also allows me to work on my turns, which are probably the biggest issues with my freestyle times. My breaststroke turns aren’t awful but I am still swimming with the old breaststroke rules in place. Things have changed in 40 years.
I think that’s it for today. We will see what tomorrow brings. If I don’t get to the pool tomorrow I will do this workout on Wednesday. No major deal, I am hitting my goals this month.
I mentioned yesterday that our lettuce and chard in the hydroponics had run it’s course. This evening I planted the next batch in their little sponges and I hope these will actually do something. We have not been having a lot of good luck getting seeds started this year. First, the ones I tried starting in the basement near the end of winter got to cold. I forgot to use the warming mats and they just did not germinate. Then we tried starting some additional ones out in the actual hydroponic tubes themselves and I think the seeds got to wet and rotted.
So, we now have 24 Swiss Chard seeds in their damp sponges, and 24 Lettuce seeds in their little sponges. I am going to keep them a little less moist than we have been doing previously. I have a feeling these sponges hold more moisture and the seeds may be rotting. I talked with a few people in a group I am part of and they reminded me that when seeds are in the soil they dry out, get wet, dry out, get wet, and so on. The hydroponic material holds much more water and may not allow that dry out process.
Grow little ones! I want salad one of these days from a non-grocery store source.
Happy Sunday everyone! Yeh, I took a day off from the gym yesterday hoping that it would correct a few issues on my Garmin Health tracking. It didn’t. I am more sure than ever that the Garmin can’t figure out what to do with my heart rate now that I have a pacemaker. It seems to think normal heart rates are stress, and that my HRV is completely off base. It also thinks my “body battery” is ridiculously low and that I am over training. It lies.
Anyway, I started the day off with what I had hoped would be a 1 mile walk with the dogs. It was already over 80 degrees when I took them out and neither of them felt like walking. This means we did the slow, sniff every bush, walk around the park until Climber heard someone use a nail gun and then she was ready to go home. She would have run all the way back had she not been attached to me and Res. Res wasn’t having much part of moving fast either, so 2 against one, Res and I were victorious.
Got them back to the house, had breakfast, and then Jesse went out to get his morning steps in while I got ready to go to the pool and get my workout in. I decided that today was VASA fitness on Quincy Ave in Aurora. I normally go to the one up on Colfax but their pool has been a little busy on Sunday’s with people doing triathlon training, and for some reason they will absolutely not share a lane. I don’t get it but most of us who swim for competition are used to sharing lanes. Those who do triathlons do not even acknowledge you when you want to share a lane. But, I digress.
Today’s Workout:
Metric
Value
Total Distance
5,650 m
Total Swim Time
2:10:36
Total Rest Time
28:25
Total Session Time (Swim + Rest)
2:39:01
Swim Sets
39
Average Swim Pace
1:48 /100 m
Average HR
107 bpm
Maximum HR
175 bpm
Average SWOLF
40
And my sets:
Set
Stroke
Distance
Time
Pace/100
Avg HR
Max HR
1
Freestyle
150
2:15.6
1:30
95
104
2
Breaststroke
250
4:33.4
1:49
107
121
3
Freestyle
150
2:25.4
1:37
150
159
4
Breaststroke
100
1:44.0
1:44
159
175
5
Freestyle
350
5:51.8
1:41
145
159
6
Freestyle
200
3:22.4
1:41
133
150
7
Breaststroke
250
4:44.3
1:54
134
149
8
Freestyle
150
2:26.5
1:38
112
127
9
Breaststroke
100
1:50.6
1:51
110
123
10
Freestyle
100
1:39.5
1:40
127
143
11
Mixed
200
3:37.0
1:48
116
142
12
Mixed
250
4:27.3
1:47
112
128
13
Breaststroke
250
4:52.3
1:57
121
142
14
Freestyle
150
2:31.4
1:41
95
103
15
Breaststroke
100
1:57.5
1:58
95
100
16
Mixed
250
4:32.5
1:49
108
125
17
Mixed
250
4:40.4
1:52
96
110
18
Freestyle
150
2:36.2
1:44
118
124
19
Breaststroke
200
4:05.0
2:03
94
107
20
Freestyle
150
2:37.4
1:45
87
94
21
Breaststroke
100
2:00.7
2:01
91
104
22
Mixed
100
1:50.8
1:51
101
115
23
Freestyle
150
2:38.0
1:45
98
119
24
Breaststroke
100
1:58.3
1:58
88
94
25
Freestyle
100
1:42.8
1:43
93
101
26
Breaststroke
100
2:00.5
2:00
88
94
27
Freestyle
100
1:43.6
1:44
90
101
28
Breaststroke
100
2:02.3
2:02
89
102
29
Freestyle
50
0:47.6
1:35
78
94
30
Freestyle
100
1:44.8
1:45
79
86
31
Breaststroke
100
2:00.5
2:00
87
102
32
Mixed
150
2:57.5
1:58
90
99
33
Mixed
100
1:48.1
1:48
79
92
34
Freestyle
50
0:51.2
1:42
101
111
35
Mixed
100
1:46.1
1:46
80
89
36
Mixed
100
1:52.3
1:52
107
115
37
Mixed
100
1:51.5
1:51
102
112
38
Mixed
100
1:55.8
1:56
107
125
39
Freestyle
100
1:47.6
1:48
106
120
I asked ChatGPT to do some tracking and some comparisons to what I can expect to place based on the last year place 1-4 times at the senior games. It looks like currently the 200 meter breaststroke event will be the one that I have the best chance in a 1st, 2nd, or 3rd place finish. From today’s swim I had 4 breaststroke sets that were 200m or over, and the times where:
Distance
Time
Pace (/100 m)
Equivalent 200 m
250 m
4:33.4
1:49.4
3:38.7
250 m
4:44.3
1:53.7
3:47.4
250 m
4:52.3
1:56.9
3:53.8
200 m
4:05.0
2:02.5
4:05.0
Comparing them with the Huntsman 2025 results, it looks like I could place second, which would be excellent.
Place
2025 Time
Difference vs. Your Best Sustained Pace
🥇 Gold
3:01.02
+37.7 sec
🥈 Silver
3:38.74
Essentially equal (within about 0.1 sec)
🥉 Bronze
3:39.92
1.2 sec faster
4th
4:00.27
21.6 sec faster
Your best sustained pace (250 m)
≈3:38.7 (projected 200 m)
—
For the other events, yeh… I have 70 some days to see some improvement. I need to swim an 800 and a 1500 freestyle in the next week or so when I am fresh to re-calculate those times. And my 100m breaststroke is not as good. Currently we are:
Place
2025 Time
Difference from Your Best
🥇 Gold
1:19.22
+24.78 sec
🥈 Silver
1:28.57
+15.43 sec
🥉 Bronze
1:32.97
+11.03 sec
4th
1:37.95
+6.05 sec
Your Best (7/26)
1:44.00
—
I did not have enough data from today’s swim in order to calculate the freestyle times as I was trying to concentrate on breaststroke today. I will probably attempt an 800 freestyle tomorrow and then maybe the 1500 freestyle on Tuesday. I will have to see.
But, I am pleased with today’s improvement, and I also know today was pushing it a little but with fatigue near the end, but that is OK as I needed to get today’s swim in in order for me to make a goal (I need another 6K total by the end of the month so that I can make my 50K of swimming for July. It would be a personal best for a month since about 10 years ago. I am trying to manage the potential to over train as well, my shoulders are 61 years old and my left one complaints frequently.
I got home from my workout and found a tent set up in the livingroom. Jesse was testing out the new camping supplies for a trip he is going on next month.
First tent that I have ever seen that does not have any poles or anything like that but just inflates. Sort of neat.
That’s going to be it for today as I am tired. See you all tomorrow.
Aurora Colorado is under Stage 1 water restriction this Summer, and I fear it is going to get much worse before it is over. Currently we are only allowed to water grass on Thursday’s and Sundays, not more than 20 minutes per zone. Also, they have put excessive use fees into place so we are not allowed to go over 50% above our Winter usage.
Our lawn looks almost dead.
I am hoping that it comes back but I am not holding my breath. It’s half tempting to start replacing sections of it with sand. but I do have some concerns about that as well as I do not want the ticks and fleas that sand comes along with on the dogs. So, for the moment I am not going to worry about the dead grass.
The hydroponics are doing really well. We have already had one crop of lettuce and Swiss Chard picked and multiple harvests, and the spinach did really well. But, you can only get so many cuttings out of a crop before you have to re-plant. That is in progress right now. The cucumbers are doing really well, we have a stack of them ready to be processed in the kitchen. We also have a lot of growth starting on the eggplants. The green peppers are doing well also. And, we got some hot peppers also.
The only thing that we have planted in actual gardens this year is the zucchini squash. I guess you can’t kill those with hot weather and high sunlight.
Next year I am going to expand the hydroponics again. I may try to plant tomatoes in them. We have many tomato plants this year in our grow boxes and in regular pots in the yard, but they are struggling with some sort of “rot” on the bottom of each tomato. We can’t figure it out but we loose about 50% of our tomatoes this way. It could be the heat also. The tomatoes have been the biggest struggle on this property that is a mile closer to the sun than anyplace we have ever lived before.
That’s what’s happening in our little bubble of agriculture here in Aurora, CO.
One of the things I have learned over the years is that I have to take a rest day here and there and have nothing to do with the gym, the pool, and fitness for a day. Today was a rest day, tomorrow will be a full pool workout. Today started off like most of my weekends, taking Res and Climber for their walks. I decided to take them together today because it going to get too hot by the time I got back with Res and go to take Climber.
Of course about 1/2 way through our walk Climber heard someone using a nail gun on some remodeling work that they were doing and it scared her…. She HATES nail guns and any loud bangs with a passion. So, she decided we were going home! There was no if, and, or buts about it. We were going home. She took the lead position, knew all the turns to get back to the house, and pulled the entire way back. Res was like, “slow down girl, where’s the fire!”
After we got back I had to run a quick errand to Dick’s Sporting Goods to get a new swim suit as mine are starting to get all stretched out, which is not a good thing. Chlorine is a killer on all of them, and it also doesn’t help that I have lost a lot of weight since I bought my last ones. I am right between Large and Medium in suit sizes, sucks as they are either way too tight, or too loose, and either direction is a problem. But, life goes on.
I got back to the house and it was time to torture the dogs…. well… in their world, torture the dogs. In my world, make the dogs smell less like dogs. Res and Climber got a bath. Climber was first, no photos were taken because she as a total wimp and let out the “greyhound scream of death” as soon as water touched her. You would think she was melting! Then I got another scream when I was rubbing her down with a towel. She did get scolded because I am not going to entertain that game. If she gets away with murder I will be fighting this every time she needs a bath. I can also promise she will not go another 9 months without one.
Res was next. Res just jumps around a little when he gets wet, but it is no major issue. Once you start massaging the shampoo into his fur he just stands still like a perfect gentleman. Rinse him off, he is good, and he almost falls asleep when he is getting his towel rubdown. Then, he comes back into the house and makes sure all his fur is in the right place. Takes him a few hours to lick it all back into place.
They are now both asleep and they are over it. After that Jesse and I spent some time outside. Had to water the tomato plants, and the hydroponics and then cut what little grass we have in the front lawn. I then ran the mower around the pitiful excuse for the back lawn and Jesse edged it with the weed-eater. I also pulled some weeds from around the squash plants and some of the other areas of the rock portion of the yard.
By the time we were done with that, it hit 100 degrees here in the Mile High City. I can’t believe it, it’s almost Florida temperatures. At least the humidity is not as nasty as it was in Florida. Tomorrow we are supposed to have another 100 degree day, maybe a little hotter. I just know I hope these temperatures break sometime soon. We got our last months power bill today and all I can say is I miss the solar panels and will be solving that problem here eventually.
I decided that today was not a gym day, it was just too nice outside and I just didn’t want to deal with people today. Also, I had to shorten my lunch breaker a little bit because I had a Dr appointment this afternoon. Can’t miss too much time on one day. I try to be very careful on my workday as my workload has downstream effects for others.
Anyway I decided to do the Power-line Trail loop today, it’s easily accessible and not to flat, and I like seeing how my little prairie dogs are doing.
July 24, 2026 Outdoor Run Summary
Metric
Value
Duration
45:57
Distance
6.24 km
Average HR
131 bpm
Maximum HR
151 bpm
Minimum HR
52 bpm(likely at the beginning before the run)
Estimated Elevation Gain
~96 m (315 ft)
Comparison to Prior Runs
Date
Surface
Distance
Avg HR
Max HR
Jun 23
Treadmill (pre)
5.32 km
93
124
Jun 25
Treadmill (pre)
4.86 km
78
98
Jul 11
Treadmill
7.57 km
118
138
Jul 15
Treadmill
6.97 km
121
155
Jul 17
Treadmill
6.91 km
125
157
Jul 24
Outdoor
6.24 km
131
151
My Garmin Public Page for this run:
That’s it for today, I won’t have a swim day today. And, I may decide not to do anything over the weekend as all of my apps are telling me I may be over-training. I have to do a few things around the house here tomorrow, the dogs need a bath, the front lawn (what’s left of it) needs a cutting, and I need to spend some time pulling weeds in the back.
Decided on a little endurance today, switching between strokes in no specific patterns.
Metric
Value
Total distance
2,600 m
Total swim time
53:04
Number of swim sets
8
Overall average pace
1:49/100 m
Average heart rate
116 bpm
Maximum heart rate
147 bpm
Average SWOLF
40
Longest continuous swim
1,250 m
Longest freestyle set
150 m
Longest breaststroke set
200 m
And my sets came to a total of 2600 meters in 53:04, including rest times.
Set
Stroke
Distance
Time
Pace /100 m
Avg HR
Max HR
SWOLF
1
Mixed
1,250 m
22:46
1:49
109
125
40
Rest
—
—
0:40.7
—
—
—
—
2
Mixed
200 m
3:28.3
1:44
137
147
38
Rest
—
—
0:51.3
—
—
—
—
3
Freestyle
150 m
2:30.5
1:40
128
146
36
Rest
—
—
0:39.3
—
—
—
—
4
Breaststroke
200 m
3:58.1
1:59
131
139
43
Rest
—
—
0:53.9
—
—
—
—
5
Mixed
200 m
3:38.3
1:49
94
107
40
Rest
—
—
0:29.1
—
—
—
—
6
Freestyle
150 m
2:32.1
1:41
133
144
37
Rest
—
—
1:15.8
—
—
—
—
7
Mixed
350 m
6:34.2
1:53
121
135
41
Rest
—
—
0:53.8
—
—
—
—
8
Freestyle
100 m
1:45.6
1:46
114
128
38
I have to keep in mind that I need to decrease my times based on the results of the last Huntsman Games in 2025:
Event
🥇 Gold
🥈 Silver
🥉 Bronze
4th Place
100 m Breaststroke
1:19.22
1:28.57
1:32.97
1:37.95
200 m Breaststroke
3:01.02
3:38.74
3:39.92
4:00.27
800 m Freestyle
12:00.10
12:16.56
12:32.85
12:56.76
1500 m Freestyle
23:34.66
23:39.43
25:04.75
25:06.88
I really want to at least get in the top 4 or I will be so disappointed with myself. I think for my tomorrow workout I am going to try and swim my events again to see where I am.
Best training times based on events:
Event
Best Training Time
Date
Notes
100 m Breaststroke
1:47.9
7/22/2026
After a recovery following a 250 m breaststroke repeat.
200 m Breaststroke
3:59.5
7/19/2026
Race simulation workout.
800 m Freestyle
14:29.1
7/19/2026
Swum late in a 3,000 m race simulation after prior events.
1500 m Freestyle
26:09.4
7/19/2026
Continuous swim during race simulation.
Potential place right now based on training times based on comparison to 2025 winning times:
Event
Best Training
Gold
Silver
Bronze
4th
100 m Breaststroke
1:47.9
1:19.22
1:28.57
1:32.97
1:37.95
200 m Breaststroke
3:59.5
3:01.02
3:38.74
3:39.92
4:00.27 ✅
800 m Freestyle
14:29.1
12:00.10
12:16.56
12:32.85
12:56.76
1500 m Freestyle
26:09.4
23:34.66
23:39.43
25:04.75
25:06.88
The pace per 100/m for the top 4 were:
Event
Medal
Race Time
Required Pace (/100 m)
100 m Breaststroke
🥇 Gold
1:19.22
1:19.22
🥈 Silver
1:28.57
1:28.57
🥉 Bronze
1:32.97
1:32.97
4th
1:37.95
1:37.95
200 m Breaststroke
🥇 Gold
3:01.02
1:30.51
🥈 Silver
3:38.74
1:49.37
🥉 Bronze
3:39.92
1:49.96
4th
4:00.27
2:00.14
800 m Freestyle
🥇 Gold
12:00.10
1:30.01
🥈 Silver
12:16.56
1:32.07
🥉 Bronze
12:32.85
1:34.11
4th
12:56.76
1:37.10
1500 m Freestyle
🥇 Gold
23:34.66
1:34.31
🥈 Silver
23:39.43
1:34.63
🥉 Bronze
25:04.75
1:40.32
4th
25:06.88
1:40.46
And this is the comparison to my recent training performance:
Event
Your Best
Average Pace (/100 m)
4th Place Pace
Gap
100 m Breaststroke
1:47.9
1:47.9
1:37.95
9.95 sec/100
200 m Breaststroke
3:59.5
1:59.8
2:00.1
Already slightly faster
800 m Freestyle
14:29.1
1:48.6
1:37.1
11.5 sec/100
1500 m Freestyle
26:09.4
1:44.6
1:40.5
4.1 sec/100
I got a ways to go on some of these. 76 days left. Turns are going to kill me.
After a dry-land day yesterday I was back in the pool today working more on technique. I am trying to break several bad habits that I developed over 40 years of open water competition rather than pool competition. I need to make sure to improve flip turns, and breaststroke push offs from turns, as well as my underwater portion of breaststroke. I learned to compete in the dark ages of breaststroke where you could not have your head underwater at any time and you were only allowed one complete stroke after the wall with no dolphin kick. This has changes over the years.
Today’s workout:
Metric
Value
Total workout time
51:45
Total swim distance
2,525 m
Total intervals
20 swim intervals
Longest freestyle repeat
200 m
Longest breaststroke repeat
250 m
Fastest 100 Freestyle
1:32.1
Fastest 100 Breaststroke
1:49.6
Fastest breaststroke 50
0:50.3
Fastest freestyle 50
0:42.5
I had a longer than normal rest time in the center of the workout as the guy in the lane next to me wanted to talk a bit about some upcoming competitions.
#
Stroke
Distance
Time
Pace /100
1
Freestyle
100
1:32.1
1:32.1
2
Mixed (warm-up)
100
1:49.0
1:49.0
3
Breaststroke
50
0:50.3
1:40.6
4
Breaststroke
50
0:52.6
1:45.2
5
Freestyle
100
1:33.0
1:33.0
6
Breaststroke
50
0:51.2
1:42.4
7
Breaststroke
100
1:49.9
1:49.9
8
Freestyle
100
1:37.9
1:37.9
9
Breaststroke
100
1:54.0
1:54.0
10
Breaststroke
250
4:24.5
1:45.8
11
Breaststroke
100
1:47.9
1:47.9
12
Freestyle
50
0:42.5
1:25.0
13
Breaststroke
100
1:49.6
1:49.6
14
Freestyle
200
3:11.1
1:35.6
15
Mixed
100
1:43.8
1:43.8
16
Mixed
100
1:41.4
1:41.4
17
Mixed
100
1:42.0
1:42.0
18
Breaststroke
100
1:54.5
1:54.5
19
Freestyle
100
1:38.6
1:38.6
20
Mixed (cool-down)
50
0:53.8
1:47.6
Breaststroke
Total breaststroke volume: 750 m (50 + 50 + 50 + 100 + 100 + 250 + 100 + 100 + 100 m)
Longest repeat: 250 m
Fastest 100: 1:47.9 (following a rest after the 250 m)
Best other 100: 1:49.6
The 250 m repeat at 1:45.8/100 m is particularly noteworthy because it indicates a sustained a pace faster than your standalone 100 m breaststroke intervals. That may reflect a combination of pacing strategy, interval timing, or the way Garmin segmented the swim, but it’s a repeat worth watching in future workouts.
Freestyle
Fastest 100: 1:32.1
Best sustained pace: 200 m in 3:11.1 (1:35.6/100 m)
Today was a dry land workout. Need to give my shoulders some recovery time so it was the treadmill today for a “pleasant” 5.65K run. It wasn’t doo bad of a run and got my HR up for an extended period.
Metric
Value
Distance
5.65 km (3.51 mi)
Time
41:03
Average HR
134 bpm
Maximum HR
156 bpm
Average Running Cadence
70 spm (reported by Garmin)
Average Power
336 W
Max Power
439 W
Training Effect
5.0 Aerobic
Anaerobic Training Effect
3.3
Calories
564
Mile
Time
Avg HR
Max HR
Avg Power
1
10:37
124
153
305 W
2
8:51
151
156
387 W
3
8:45
143
153
390 W
0.19 mi cooldown
3:19
89
101
125 W
I don’t have too much more to say about this as I despise treadmill runs, but getting out of the pool a few days a week is important when I start having the “I don’t want to” attitude about swimming.
Tomorrow is back in the pool. I think I am going to work on my breaststroke technique. I also changed my watch from auto rest to manual rest on swimming as it may be more accurate with timing.
