Dear Eric The Biking,
If you are reading this, could you please create a Feb Fish Challenge for us on the Training Log?
Thanks!
tc

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

3000 sc yardages in the pool this AM. I couldn't bring myself to dip so soon back into the ocean at 54 or less degrees.

1000s 13:15
500 kwf flt/250 kwf bk/250brk
10x100@1:45 alt IM/fr IMs 1:27~1:24/FRs 1:13~1:07
100 s/k cool

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

3000 this morning

I don't consider myself a Fish and have embarked on the Guppy challenge to try and sort my swimming out from the woeful 2.00/100m standard it is currently.

Seen as i'm basically halfway through week 1 I am assuming resurrecting each weeks thread wouldn't be ideal! If I have questions am I good to ask away in these threads or are they more for just talking about what you've done in the pool each day?

I'm only 3 swims into it so far but i'm finding having a bit of structure to it makes it a whole lot more enjoyable!

Please ask whatever questions you have - this is a good place to tap into swim knowledge.

Feb. 2:

8.5 mi easy run
1600 yd swim

5 x 100 on 1:30
100 kick
3 x 200 on 3:00 first 25 fly
100 kick
2 x 100 as 50 fly/25 kick/25 free
100 c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

4100 SCM this morning. 10x300 broken a couple of ways - ran out of gas near the end.

Awesome thank you.

Week 1 Swim 4 completed today. 2100m

I wont bother listing what I did but it seems my swim fitness/technique(or lack of! haha) has come back to some extent as since fridays first swim my times per 100 have come down around 10 seconds! Still a long way to go but fingers crossed I can get a bit more time off that in the coming weeks.

Need to seriously work on my kick though! Nearly 1.45 to kick 50m with a board is woeful at best!

chunkytfg wrote:

Need to seriously work on my kick though! Nearly 1.45 to kick 50m with a board is woeful at best!

I'm a horrible kicker. We'd be about the same speed. I attribute it to being rather bowlegged, as I have great ankle flexibility and can streamline my feet well (Size 10.5) and kick from the hip. In other words, as far as I can tell, I do all the right things, there's just no thrust. Put on fins, though... watch out! On the other hand, as a swimmer, I'm pretty fast - top 5 in the nation in my age group in distance events. Go figure.

This AM:
500s 6:15
5x100 kwf various strokes
10x100@1:45 alt BR/FR - FRs 1:12~1:08
10x100@(whatever) alt pull/kick


3000 sc yardages

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

That makes me feel a bit better about things. It wasn't helped by having a guy sharing my lane also doing some kick sets but kicking his 100's at about the same pac as my 50's!

Don't bend your knees - that will drop that time - you are probably bending your knees...

Try kicking streamline on your back, no board.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Was going to swim yesterday, but did some weight training with the daughter & then we hit a little coffee shop & chatted. She's 23 but still my little girl.

Today in the pool at 5am for 3500 yds:
400 br,fr,bk,br w/up
500 fr
4x125
400 pads,buoy
4 x100
300 ankle band (forgot how tough this was)
3x100
200 fr
5x50 fast
300 cool down


Then 14 miles on the trainer & a 30min ez track run.

really working on consistency, and this will help.
currently following the guppy challenge for workouts.

2000scy at lunch yesterday
900 of wu/drills
5x200 @3:20
100cd

1500tt planned during tonight's workout, shooting for 23:30

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--------------------------------------------
TEAM F3 Undurance

Endurance Corner is in the final stretch of a two week swim challenge they're doing. They've put up some solid swim workouts on their social & on their website.

Link to those workouts is here if interested: http://www.endurancecorner.com/...lenge-2017-workouts/

Today's workout below.

Looking forward to Feb!

today's workout was the following....all continuous swim in each block just a few seconds to change equipment

10 min warmup build
10 min 25m hard 25 min easy with Swix Kick Fix keep repeating, focus on core rotation and staying narrow
7 min fins kick (dolphin, back, side for 25 m each) keep repeating
15 min (50m kick hard-100m free hard)....keep repeat
10 min (25m fly hard with first 8 underwater dolphin kick -25m free easy with first 8 m underwater free kick)...keep repeating

I like not worrying about a pace clock during public swim. Just seems less problematic without having to worry about send off times and getting in people's way.

3300 SCM

main set 7 x (
150 build by 50s
50 kick
100 non-free (did odds IM, evens Breast)
50 all out)

Thanks for sharing.

4 mi run, 2200 yd swim

500 w/u
50 kick
100 swim
2 x [2 x 100 IM on 1:50 + 4 x 50 swim/kick on 1:00 + 50 fast on :40 + 50 easy on 1:20]
50 easy
2 x 100 IM on 1:50
300 c/d kick the first and last 50

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

2700 this morning.

Last nights masters workout - 3100 SCY

Warmup: 250 swim, 200 kick, 250 pull

Main:
4x25, 4 breath rest
2x100 IM, 6 breath rest
4x50 kick, 6 breath rest
200 pull
rest 1 min.


8x25 IM order, 6 breath rest
4x100 free, 8 breath rest
200 IM
rest 1 min.


12x25 free, 4 breath rest
200 free, no walls
2x100 Free or IM, fast, 1 min. rest


Cool Down: 200

Hi All....I have a sub challenge within the Feb swim challenge.....how far an you dolphin kick under water and still complete a sub 50 second 50m. If you are on short course meters, the second push off, just do a regular push off. The hard part of this is the longer you go underwater, the more hypoxic you are emerging so you are slowing completing your 50m. I have not tried this yet. I think I can come out at 10m but it's going to be tight hitting 50 seconds.

3.7 mi run, 925 yd swim

500 w/u
25 kick
3 x 50 fast fly/free on 1:00
2 x 25 fast free on :30
3 x 50 back on 1:00
50 c/d

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I got an unexpected MTB ride in yesterday-9 miles. As a result I cut todays swim short for tiredness.

1800 scy

https://connect.garmin.com/.../activity/1557693605

3x300 descend W/U (accidentally swam 350 on 2nd one.
6x50 kick (last 2 wo zoomers)
3x100 banded ankles
added a 50 kick in to equalize the extra 50 and rest my arms
Decided to call it and did a 200 CD

Now I am eating Mexican food and listening to Fu Manchu.

10 mi run 1:19:57, held even splits.

1200 yd swim to cool off. Did a 500 w/u, then mixed kick and swim for another 700.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Meet warm up and 400 for time... 4:19. 1500 scm total

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Speedy!

4100 SCM this morning
6 x (
100 IM
2x50 kick
100 pull
200 T pace)

Be careful fishies. This is a recipe for dangerous shallow water blackout. Not allowed, as stated in the rules at my pool, and I got scolded for doing no-breath 25 yard dolphin kick with fins.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

 

I second this.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

nice!

4.2 mi run w/ 2 mi @ 7:13 pace
2000 yd swim

5 x 100 on 1:30 w/u
100 kick
200 fast 2:24
2 x 100 on 1:30
100 as 50k/25s/25k
3 x [100 fast + 100 easy + 100 as 50k/25s/25k] 1:11, 1:10, 1:11

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

3500scy
3x200
200k
13x200 on 3:15
100 cd

 
I'm a late joiner this month as our pool was closed for maintenance all last week, something about a leak.....ppppffff whatever.


No running on the books for me this month as I'm trying like hell to recover from an annular tear of my L5/S1. Thankfully swimming and cycling are still pain-free!


3400 yards in 52:20
w/u
400
4 x 150 (50 drill, 100 free)
8 x 50
1-2 KWF descend
3-4 free, no kick descend
5-6 KWF descend
7-8 free, no kick descend
m/s (all minimal rest)
2 x 25 cruise
2 x 75
2 x 125
2 x 400 (#2 w/buoy and paddles)
2 x 125 w/buoy and paddles
2 x 75 ""
2 x 25 ""
w/d
6 x 50 breath every 3rd


Planning :30 on the rollers this evening

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Still feeling very much like its a struggle but Guppy challenge Week 2 Swim 1 done yesterday afternoon.

Desperately trying to hold myself inline and not snake down the water especially doing the single arm drills and trying to hold my body position higher in the water with a slightly bigger kick than i'm used to. Times are creeping down though so I think its all helping.

3000 SCM

MS of 10x200
odds - 100 IM, 100 T pace
evens - 100 breast, 50 kick, 50 all out

Yesterday - 3400 sc yardages

1000s 12:54
1000IM kwf
10x100@1:45 alt FR/IM FR: 1:12~1:08 IM: 1:27~1:23
400 s/k cool

Today - 3000 sc yardages

10x100@1:45 alt fr/br fr 1:13~1:09 br 1:27~1:21
5x100 kick Alt strokes
10x50@1:00 Pulls[25 scull/25 fr]
10x50@1:00 alt hard/ez 3@:31 & 2@:30
5x100 s/k cool

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Another Guppy Challenge swim in the bank.

Week 2 swim 2 now done for 2200m.

Kicking is still terrible and feel like I am going nowhere but I appreciate it takes time and flexibility to kick well so i'm not too fussed at the moment.

today 8.5 mi run, 550 yd swim (500 swim + 50 yd kick). Had an early meeting --> short swim.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

5000 SCM - been a while since I did a full 5k!

300 w/u
5 x (4 x 50 fast w/ 30s rest, 60s between) - odds free, evens IM order.
200 ez
10 x 100 on 1:30
100 ez
4 x 50 fast
10 x 100 on 1:25
200 ez
16x50 on :45
200 CD

Swim 2 of 4 this week, 3700 yard in 59:49, felt like I was dragging an anchor behind me, had an absolutely rotten night's sleep. Planning 30 minutes on the rollers tonight.


w/u
3 x 300
1-easy
2-DPS
3-build x 100
6 x 100 (25L, 25R, 50 free)
m/s
800 build x 200
8 x 50
-odds SC
-evens descending
600 @ 85% (completely ran out of gas here)
8 x 25
-odd w/ankle bad (couldn't hold legs up)
-evens cruise
w/d
200 (back/free x 25)

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Dev, you had asked in January about my thoughts on snorkels. Here's a piece I wrote for SwimSwam. Part II is coming up soon!

https://swimswam.com/7-reasons-swim-symmetric-snorkel/

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

3000 sc yardages this AM

5x200@3:00 2:36~2:25
500 kwf
500 brk
10x50@1:00 pull alt scull/free
5x100@1:45 alt IM/fr IM: 1:26~1:21 fr: 1:11~1:07
100 k cool

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

4500 SCM this morning.

8 x (
100 long and strong
100 non free (odds breast, evens IM)
100 pull fast
100 fast)

Fast didn't end up being very fast.

Traveling today but a good one yesterday.
WU- 400fr, 400 dolphin kick with fins hands at side, 400pull
MS- 3x (6x100@1:05/1:15, 6x50@1:00, 100pull 12 breaths)
300 mix cool down for 4500 scy

The 100s were alternating and got very tough by number 5. The 50s were fly, back, breast by round.

---

https://twitter.com/mungub

Guppy challenge Week 2 Swim 3 this afternoon for 2400m

Got some times to work from also now doing the 400/300/200/100.

Managed 7.14 for the 400m but think if I was doing it as a CSS type test i'd have probably got nearer 7 flat and 1.42 for the last 100.

Swim 3 of 4 this week. 3500 SCY. Felt waaaaaay better than Wednesday, but still sluggish.

w/u
3x(200 free,100 non-free)
12x50
-odss 25 fist, 25 SC
-evens descending
m/s
5 x 300
1- 6 x 50 cruise +:05
2- 3x100 cruise
3- 300 DPS
4/5 - 300 @ 90-95%
6 x 50 free golf
w/d
200 DPS

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Back into the ocean this AM. Would have liked to go longer but temperature was RFC - 53F 12C. Plus it was foggy and windy, so fighting a lot of surface texture. Just 2689 yards in 37:48,

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

My first time doing a swimrun. Well, in practice, only. Met up with the guys putting on the California swimrun in San Diego - the 12 k in May. So we ran together and swam together. I asked them a lot of questions and they had great answers. I didn't want to use any of my current shoes, so I whipped out some very old and very battered Nike Mayflys. Man, I wish they still made them. Though coming apart, they felt great and drained well, and ran well. It was a lot of fun. Anyway, it went like this (in miles):

Run Swim
1.26 0.79
0.78 0.04
0.03 0.39
0.36 0.16
0.52 0.22
0.27 0.20
1.07

The first swim was around the pier and the waves were pounding 8-10 feet. I loved it! The rest was in Mission Bay.
https://www.facebook.com/...os/1034387163339920/

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

That looks awesome!

4000 SCM this morning.
MS:
7 x (
100 IM - 20s RI
100 kick - 20s RI
100 breast - 20s RI
100 Free) - 30s RI

First swim this week, 3000 SCY, felt pretty good. Threw the ankle band in the mix, first time in a loooong time. I think I'll be keeping the band handy for a while as it seems to have highlighted a flaw.

w/u
600
3 x 200
1-buoy & band (felt like I was fish tailing quite a bit)
2-Buoy & paddles
3- build x 50
m/s
2 x 800
1- easy
2- build x 200
w/d
200 back/free x 25

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Back in Oregon after traveling last week.
9 mi run even splits 25:20, 25:35, 25:13
2000 yd swim

600 swim on 8:30
100 kick
6 x 100 on 1:30 desc 1-3
100 kick
2 x [100 fast on 1:30 + 100 easy on 2:30] 1:12s
50 kick
150 swim

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

6.7 mi run w/ 2 x 1 mi (8:00, 7:53) + 2 mi @ 7:47
1000 yd swim

4 x 100 on 1:30
2 x 50 kick, swim
4 x 100 odds fast 1:10, 1:10
2 x 50 kick, swim

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Pool swim yesterday:
3200 sc yardages
5x200@3:00 alt fr/br
10x100 kwf various strokes
10x50@1:00 pull scull/br
10x50@1:00fr ez down/hard back ~:34
200 cool

Noon bike ride yesterday, as well - 13 miles through Coto de Caza

This morning had me in the cold ocean for 2717 yards in 38:35. 56 degrees & wore only my DeSoto T1 top. A bit chilly, but no post-swim shivers.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

I swim 4 times a week:

Monday: Easy/Recovery swim (recovering from a hard weekend with a long ride and a long run). <- This swim is done @ masters.
Wednesday: Distance <- This swim is done @ masters.
Friday: Speed (25s or 50s hard, with long rests). <- This swim is done @ Masters
Saturday: Threshold (50s or 100s with small rest). <- This swim is done solo.

When would be the ideal time to add some paddle work, and what kind of works outs will yield the best bang for my buck with paddles?

Week 3 of The Guppy Challenge this week.

2400m monday doing the normal 'Guppy' main set. The single arm drills still make me feel like i'm snaking down the pool like crazy but I guess thats kind go the point.

2500m today doing the 'Tarpon' main set as I had a bit more time.

12 mi run splits by 3 mi 26:27, 26:24, 25:17, 24:12
1800 yd swim, main set 10 x 100 on 1:30

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

3000 SCM this morning - tired from shoveling snow yesterday.

MS: 10 x 200 (odds breast, evens free)

https://swimming.ca/...99997/?faction=66146

Mini swam 800m in 14:39.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Good but crowded swim this morning for Guppy challenge week 3 swim 3.

2200SCM.

First go with banded ankles today. Well I didn't actually have a band so just clamped and pool buoy between the knees and first myself to keep the big toes touching and still. Tough but interesting to try and keep those heels out the water without any kick to keep them up.

Main set some more improvements. sub 7mins for 400m for the first time ever and I think I went 1.39 for the final 100! The lane had 5 of us in it though and I found myself catching most people up so I think the times may be skewed from the usual empty lane. Swimming in a different pool for a few days makes things feel very wrong

I got up too late to make it to the ocean, so opted for pool.


1000s 13:11
4x250kwf various strokes
200IM w/fins
Ladder-down on :45 base
200 2:20
150 1:45
100 1:07
50 :32
10x50@1:00 pull 25 scull/25 alt br/fr
300 s/k cool


3500 sc yardages in an hour

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Hey the Sutto fly+breast, is that one stroke breast connecting to one stroke fly and then back to fly-breast and keep doing that? If so, that is what I do to warmup for a proper set of fly.

My swims are down in duration this month as I got busy at my new work. Since I run the local innovation lab for the new company, it's probably not a great example to be gone for 80 min of swimming + 20 min of overhead, so most of my swims at 40-45 min of swimming + 20 min of overhead as I am devoting my mornings to either treadmill running or snowshoe running. My swims being shorter duration have all been much harder. My dolphin kick is getting pretty good as I have been focusing on that a lot to work my core for my rehab towards running and it's helping my running.

How is your training for Roth? I am beginning to think I could do an Olympic tri this summer at the rate of improvement of my nerves/disc. Nationals are in my town (Ottawa), so that could be fun....then again, I should keep my focus on rehab and not think of racing, but it is hard not to do when you see progress.

Dev

8.6 mi run, 2000 yd swim

5 x 100 on 1:30
5 x 200 on 3:00
100 kick
4 x 50 fly/free on 1:00
200 c/d alt stroke/free by 25

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

1 Hour ePostal set for Monday morning. Have a lane booked from 9 to 10:30 & my dad is taking splits. Goal is 5000m +. If my conversion is over 5500y for the USMS ranking then all the better.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

8 mi run, 1300 yd swim today

I woke up around 3 am with a sort of strained rhomboid, so I just swam easy. Didn't seem to make it worse.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Sucks. Strained the tendon on my big toe. We had a huge melt this week and I slipped on some ice running at night and went down funny. PT said should be ok and only 2 - 3 sessions needed to speed up the healing.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Wow, 5,000m that's haulin' ass! I did mine the other night, goal was 4,200 SCY, stretch was 4,300 but after about 500 yds I felt short of breath, don't know why. Only managed just over 4,100, last year was 4,140. I felt my breathing got better after about 3,000 yards but by then fatigue started to set in.

Just one of those days I guess.

Good luck on hitting 5K I can't imagine going that fast for an hour.

I strained mine once racking my bike at a triathlon. They were offering free post-race massages and were just setting up. I asked if the could work on it before the race. They did what they could; apparently enough as I won it.

Big swim today - 5000 SC Yardages
3000 39:15
1000 IM KWF
4x200 alt BR/FR
200 s/k cool
An hour & 12 minutes

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Have made 4800m in SCM pool a few years back. I am pretty fit right now. Think its possible. My LCM 5k was 57xx in 1999.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I'm going to try the ePostal tomorrow. My stretch goal is 4k.

With all those walls good tight streamlines might make the difference between 4,950 and 5,000 at the one hour mark I would imagine.

Over an hour swimming SCM and converting to SCY is a disadvantage but not the end of the world ... 18 fewer turns at that speed.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

close, but no cee-gar. 3875. Kept going for another bit to make it a full 2.4 in 1:06 (25scy)

That's very close! Nice job.

8.3 mi run, 1500 yd swim here. Main set 2 x [5 x 100] on 1:30, 1:25 with 100 kick between them.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

All this rain is keeping us (but not surfers, hmmmm) out of the ocean. So, many went to my pool. Scot pushed me ahrd, although he wore paddles for most of it, but killed me in the pyramid...

4500 sc yardages
1000s 12:40
250 br kick
pyramid on 1:30 base
100 1:06
200 2:22
300 too
400 delerious
400 to
300 read
200 clock
100 1:04
750 kwf alt strokes
10x50@1:00 br down hard ez bk return

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Snort.

8.5 mi run 66 min (a bunch of it was progressive and fast)
2000 yd swim w/ 5 x [100 fast + 100 easy + 50 kick] held 1:10 high

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Did a straight 5000 for time. Heidi (gf) needed a time for Portland bridge swim entry. Anyway, I hit 4350 at 1 hour and 5000 in 1:09. 25 yard pool.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Feeling the effects of the previous two days of hard swimming.

3200 sc yardages

500s
1000 IM KWF
5x200 alt br@3:30/FR@3:00
5x100@1:20 1:09~1:14
200 s/k cool


Hopefully back to the ocean tomorrow.

---

Proud member of FISHTWITCH: doing a bit more than fish exercise now.

9 mi run w/ 5 @ 7:53 pace
2300 yd swim

500 w/u
50 kick
13 x 100 on 1:30
50 kick
16 x 25 alt fast fly, easy free

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

"3300 SCM

main set 7 x
( 150 build by 50s
50 kick
100 non-free (did odds IM, evens Breast)
50 all out) "

I tried this today. As an old swimmer, used to sets of # x 50's on 1:00 or # x 200's on 3:00 (for example), this kind of motley set was weird and (in a good way) confusing. My most innovative sets in hs and college were 75s or fly/free/fly/free 100s. I bet I'll swap out the 50 kick for 50 drill at some point.

I literally never thought of doing a set like this...

Cool set. Thanks.

Andrew

---

__________
"At the end he was staggering into parked cars and accusing his support-van driver of trying to poison him." A description of John Dunbar in the 1st Hawaii Iron Man

5005m (5470 yards) Turned at 59:52 / 5000m. Probably could have gone 5010 or maybe 5015 but the urge to puke ended that possibility.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

You would have lapped me, oh, I don't know... 20 times? Wicked!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Congrats on hitting that 5K goal!

ZOOM! Congrats.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

I think 5500 was realistic if I had swam SCY and not SCM. Not that I had a choice

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Really nice swim there Bo, but you would have gotten 3rd in the 50+ last year at USMS!!!

Of course you would have been 3rd overall all AG's too. (-; One of my old buddies Jeff Erwin still rocking 5500+ as a 50 year old man, and he barley beats 2nd place! Poor Mike Shaffer, world class swimmer since his olympic days, and he still cannot rest on his laurels in the 50+. Dudes have to shave and taper for every meet they swim together in.

Come on down sometime and we will get you into one of our nice outdoor salt water pools that are 25 yards. I too am sure you would do better than SCM...

Jeff was at worlds un Montreal if I remember. Its Sean Justice that will kill all of us.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

20 more turns at 6-7m / turn.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

No workouts over 4 k for the last 3 months. Trying to make 2500-3000 my normal and 3000-4000 my long sessions. Lots of high intensity and weights/med balls. Lighter and stronger helps.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

3200 SC yardages this AM

1000s 13:15
1000IM kwf
5x50@1:00 pull scull down, br back
5x50@1:00 br alt hard/ez :40~:38
10x50@1:00 s alt hard/ez all :30~:31
200 s/k cool

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

5.5 mi run
1800 yd swim

5 x 100 on 1:30, extra :30 after the last one
200 fast on 2:45 ( 2:27 )
5 x 100 on 1:30, extra :30 after the last one
2 x 200 fast on 3:00, 2:45 (2:26, 2:25)
2 x 100 on 1:30 easy

dear people who try to save lanes: you are so first grade

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Oh let's hear the story!!

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

 
I like to swim at the end of the pool that has starting blocks, because then the clock is on my right - this is more comfy. Most people start at the other end. So I walk to my block side and there is 1 person on the deck. I stand at the end of the land and he calls out "excuse me" and points to a pull buoy that he had put in the lane I wanted to get into. I just swam in a different lane because I didn't have much time and I wanted the yards more than I wanted an argument, but I was pissed. It would have been different, maybe, if he were doing a workout WITH someone, but then someone (presumably his wife) got in and they were just swimming laps. Instead I had to share with a preggo woman and kept worrying about kicking her. I almost moved over into his lane and said "I am swimming here since I don't want to kick the baby" but I didn't because it would have cost time.

Point is you shouldn't be able to save lanes, it is not 1st grade lunch.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Oh noes! Pool closed. Broken water filtration system. Been swimming 5x a week, sometimes 6 times, all winter. Streak might break this week.

Now what? I can swim elsewhere but only if I either get up way early or be late for work.

Tried something new today:
3x200 pull on 3:00
3x200 paddle on 3:00
3x200 pull/paddle on 3:00
3x200 swim on 3:15 as I was fading.....
minute rest between the sets of 3.

Wouldn't it be fun to say, "No thanks, I have my own pull buoy." and jump in.

It's tradition at my pool to rush in as the gate unlocks and drop your gear bag to stake your lane claim. Not so much anymore as I usually get a lane to myself. I still drop my bag, out of habit, first thing.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Saw this guy at the pool before I went downstairs to deck level. Also said hi to Dave (Johnson-former national team head)

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

 

I'll do that next time

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

3200 sc yardages in 59 minutes

1000s
500 k various strokes
10x100@1:45 alt pull/free
10x50@1:00 alt scull/br
100 IM
100 cool

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

about 1000 yards in a hotel pool that actually seems to be close to 25 yards. I am in CA and it is an outdoor pool :-) this is such a treat for me.

Also 10k run w/ 5k @ 7:23.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

8.3 mi run w/ 5 mi progressive (8:00, 7:53, 7:47, 7:40, 7:33)
1300 yds in the outdoor pool!

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

OK, just checking in. Over the last year, I have picked a "theme" per month to work on. Basically every workout the main focus is that theme for an entire month until I pound it into my thick skull. I had multiple months focused on band pull, or my kick, or butterfly, or my kicking on the back, or my hip rotation, or my streamline off the wall, and this month my underwater dolphin kick and after 30ish sessions per month on each, each one got incrementally better. Next month's theme is going to be focus on putting pressure on the outside of my hand/pinky finger as when I do that, my catch feels more powerful and the lats are way more engaged. When I get back to doing tris, I better be close to the lead in my age group fields locally/regionally. Or I will be just as pathetically slow, but I will have way more energy for the bike and run!

I've been missing days swimming lately for this or that reason. But did a 12.6 mile trail race yesterday that's brutally hard. Nearly 3000 feet of climbing with much of it on a switchback infested mile long bit called Horsethief Trail. In that mile, we climb 2500 feet. Not much of that is done running! Anyway, I should be resuming swimming tomorrow.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

Ledecky AR in 4IM wtf

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

zooooom

9.5 mi run, 1200 yd swim for me this AM

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Hey thanks for the input on the benchpress elbows visualization. I will try that. As for people filming at the city of Ottawa swimming pools, taking pictures once you go through the front door of the change room and beyond that into the pools is not permitted.

Silly blanket policy. Officially the policy here is to ask. What that means :





They don't give a crap when swim club practice is on or during a meet... pretty sure filming stroke during lane swim wouldn't be an issue.


No filming during regular lessons or public swim...

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Here in Ottawa there is no wiggle room in the public pools at any time. It means I can't get anyone to video my pathetic swim stroke for all you guys to pick apart and help me with...wait, I have an idea....maybe I can get someone to video me with zoom from the upper deck behind the glass (in other words not in the pool area, but from the 2nd floor hallway between gym and pool!

Can you just beam those guys over to Ottawa get them to film me instead. Maybe that will help me get my 100m down to 1:21 scm....it's never happened in this lifetime. It looks like you are on the path to a 56ish Roth IM swim.

9 mi run w/ 2 mi @ 8:00, 2 mi @ 7:53, 1.5 mi @ 7:47, 1.5 mi @ 7:41 (.3 easy between those)
500 yd swim to cool down before an 8 am meeting.

---

maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Back into the cold ocean for me!
56 degrees and an unusual north swell of 3-4 feet with a very short period and nice wind chop on top made for a clumsy feeling swim. Got in 2895 yards in 39 and a half minutes. 2 hours later, my toes have finally thawed out.

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Proud member of FISHTWITCH: doing a bit more than fish exercise now.

I've been slack in posting lately.

3000 SCM yesterday with lots of fast 25s and 50s.

3000 SCM this morning with some more fast 25s and T pace 200s.

This has been pretty well my standard weekday framework workout all of Feb:

• 10 min warmup build free
• 10 min fins (underwater dolphin as far as I can, then rest of lap kick on side or back)
• 10-15 min Finis Paddles (200m hard), 50m kick, keep repeating near zero rest....dolphin kick as far as I can get underwater....around 8-10meters after push off
• 10-15 min 25m fly super hard-25m free recovery, keep repeating....dolphin kick as far as I can go underwater without my lungs exploding
• 2-5 min cool down

Rinse, repeat. No clock, just go. Not totally boring repeating it daily. Heading for round 28 today!

Not a lifetime PB by any stretch (57.15 LCM) but a huge improvement over my 4800m / hour from 5 or 6 years back.

My fly goal is to break the 40-44 Canadian record in the 200 Fly this spring 2.12xx. The 100 Fly record is pretty solid at 57.4x. Looking to get inside 4:45 in 4IM as well.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Are you planning to do that at Nationals in Quebec City?

To put it into perspective, you're swimming faster than 5 kph...on a good snowstorm day, if I can hold 6 kph in knee deep snow, that's fast! We're not worthy!

Waiting to see about time off

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

4800 meters is a lot in an hour. I did my first longer straight swim today in quite some time. Quick lunch hour. From the start:
2000 (24:50), 100k/100back recovery
1000p (11:42), 100k/100bk
5x100 @1:20, 100/100
300 dolphin kick with fins
4400 scy

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https://twitter.com/mungub

Funny you say that... the times I am shooting for compare to my 15-16 year old self. 40th birthday today

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I have a friend who coaches age group and masters in Ottawa. You want me to ask if she does private coaching?

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)