You’ll not make any more friends on IMJ like that 
1500 again, honed the routine down sonIm back in time for taxiing the kids to school next week
200 easy
100 breast
12x33 sprints
8x100 sub threshold…well I say sub threshold but probably threshold at the moment
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back in the pool - 1st time in over 15 months.
1st 25m actually felt great, then everything turned into a noodle.
800 sloppy m of 25m repeats and probably 40minutes later I got out of the pool. My triceps (I think) seemed to totally fail after about 3 lengths. (odd, as this was felt in the first 1/2 of the stroke but definitely my outside upper arm)
It’s going to be a long journey back, and has highlighted how reasonable even a bad day was before.
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20 x 100m off 2:00 (making 1:34 or below)
500m snorkel and fins working on hand entry and catch
1km pull and paddles
100s felt better with the added rest, but 20 was the limit
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Very consistent 
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Eurgh. 400 repeats would be vile this early back!
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I wouldn’t say they were “repeats” in the true sense of the word!
More just 400 pull then 400 paddles then a descending 400 free (mod-easy to cool down pace)
Funksters 8*500m with 5s rest yesterday was 
I remember when I was coming back in 2018/19 and felt that 400m was “long” and subsequently avoided those sets.
So I got very good at 50-200m, but my 400m, whilst easily under in 6mins, was awful (start at 1:22 finish at 1:40 ish )
Therefore, I’m keen to avoid that this time.
I’ve got Southport next month…the lake looked BALTIC last weekend.
Then IMUK, so just gotta keep my eye on the 3.8k in <65mins.
I’m not gonna bust a ball bag trying to dip under the hour for •kudos•
I can make that back up in T1.
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Impressed with that. I’m back in the pool this evening. I think I’ll stick with 100s for the time being!
Im back down for 2nd session at lunch.
What gets me reading alot of updates from you guys, I dont find “easy” - easy. Im not the fastest anyway, but if start backing off what little pace there is - I’ll sink more, get more drag, go even slower and everything is just as hard to drag through the water as if I was doing moderate efforts in a better swim position.
Can’t say I’ve missed swimming at all 
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I’m not the quickest either. I’ve genuinely missed it though. Really enjoyed being back in the pool on Monday
Swimming to music innit
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Ive linked it to breath rate, so I’ll normally breathe every two (ie every right side) for my threshold or just below, a bit easier for breathing alternating sides, and easier again for a breath every four. A lot of it is just reaching a bit more and kicking a bit less.
At the moment the difference in pace is small maybe 1:50, 1:55 and 2:00, but RPE is clearly different.
You tried bilateral breathing?
3s and 5s?
Worked wonders for me!
If I’m breathing on 2s, I know I’m trying too hard.
7s and I’m hypoxic and need a wee!!!
Is with fins ok?
I don’t have the time to spare floating down the lane on the currents like an IMJer to put in miles of kicking. But with fins I’d have a chance at your 10% target. 
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fins are good to use; like any tool sparingly. I like swimming with them full stroke as well, makes you go fast and you look like a legend on Strava 
but seriously it can help focus on other parts of the stroke like breathing as well
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You know us so well😅
I was bilateral for years - then a coach actually advised me to switch (cant remember specifics, but he thought I was rushing the stroke or something to catch my breath - but slowing stroke down to 2 sorted a number of things out).
Felt much better today - despite the normal manky shoulder giving up about halfway… pace looks dire, but didnt feel like I was fighting or drowning.
Pull on 200s and 400s.
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What is it with swimming and getting the munchies? Is there a direct scientific link?
Arguably cold water thermogenesis
Good for them! Most coaches always bang on about biltaeral! I hate it. I do occasional drills using bilateral but that’s about it. Also I’d say most top swimmers breath on the same side, random video evidence of a 1500m https://www.youtube.com/watch?v=T5FlDy3YmDQ but also Phelps, Thorpe, Ledecky.