5.2 mi run w/ 2 mi moderate (7:54, 7:47), a couple minutes easy, 1.5 mi faster (7:24)
875 yd swim

3 x 100 on 1:30
50 kick
100 fast 1:09.5
100 easy
100 fast 1:11
100 easy
100 fast 1:11
25 kick 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

Here is my July 1 kick off:

What did you guys do for workouts. I was joking with Jasoninhalifax that the fish workout should be 150x50 meters for Canada 150, so we have a local Lake called Meech Lake with a standard beach to beach 4000m distance, so I did the longest swim of my life and swam beach to beach to beach. First 4000m was just under 62 minutes. Then on the way back, I probably took a slightly longer route close to shore as I did want a bail out option in case something happened with my funky disc nerve, but that held out. Instead, my arms started getting a bit heavy from not being used to wearing a wetsuit, and in the last 30 minutes I ran out of blood sugar and crawled in the last part and lost a decent amount of time. Ended up with 72 minutes heading back. Probably swam a bit long, but mainly not enough wetsuit time.













Thanks to all the Canadians that came for the first 98 years before me and for the next 52 years, thanks to all of you who have made living in this land so fabulous. The rest of you who are not Canadian, come and visit. The ice is broken off the Lakes finally LOL!


Capt (retired) Devashish Paul, Royal Canadian Air Force 1983-1996

Nice work! 8000 outside is a pretty darn good swim.

Nice job!

---

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

#canada150


Swim workout this morning...
200 (100 fr/bk)
6x50 (dolphin) kick w/fins @ 50
4x25 Fly @ 30
4x50 @ 1:10 3 strong 1 easy strong done with parachute (35--36/50)

30x50 at 800 race pace
20 @ 55
10 @ 50
32.5 average ( foot touch)
2300m (scm)

---

___________________________________________
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 easy run, 1375 yd swim

500 w/u
50 kick
100 fast 1:14
100 easy
100 fast 1:14
100 easy
100 fast 1:14 (now very annoyed)
50 easy
100 fast 1:14 (grr)
150 easy
25 kick 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 was right that my turns in the pool totally suck due to having to manage a mini spasm at each push off and that my actual streamline and glide is better. My 3.8K split was right at 59 minutes and I would say that I was swimming easier than IM race pace (even though in an IM I would have had 9+ hours to go, I needed to respect the 1+ hours of remaining swimming in this).

How is the final push to Roth. You can still get some hard shorter swims in this week to stay sharp. By the way, I was going to say, it might be worthwhile practicing some "cold start" before your race. Just stretch on land and then get used to starting from a cold start at full blast for 200m and then "settle in". Doing this every day on race week will make next weekend's cold start "not foreign". Not something we normally do at the pool, but good to practice on land. Tim O'Donnell would actually "cold start" warm up on dry land with stretch chords which I have seen him do. He keeps them in his transition gear bag for races with no warmup.

I was thinking practice the cold start in training and on the day of the IM, dial it back compared to the training cold starts to reduce the likelihood of the wetsuit panic phase! Best of luck! My outdoor pool 1k from home finally opened for the summer. 1:25 min 4300m swim! Was awesome to finally swim in the sun this year and get some Vitamin D!

The USRPT (the lower volume, higher intensity) swim training in vogue right now has every workout start with an on-deck w/u and then 4 x 50 fast. That's sort of like your cold start idea. The theory behind that training plan is that you should train the motor neurons at race pace --- it's a lot of race pace swimming with new-and-different easy stuff like backward freestyle (you don't kick - pull buoy between knees, stroke backward). I don't know much more about it than that, but the cold start made me think of it.

---

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

Anna, I'm curious how you trained for Roth. Did you have a coach, make your own training plan, take one from a book or website... ?

here: yesterday 31 mi bike
today 8.1 mi run w/ 4.1 @ 7:19 pace (=30 min), 2475 yd swim

500 w/u
50 kick
3 x 100 on 1:30, extra :30 after the last one
200 fast 2:31
3 x 100 on 1:30, extra :30 after the last one
2 x 200 fast on 3:00 (2:28, 2:29)
3 x 100 on 1:30, extra :30 after the last one
2 x 200 fast on 3:00 (2:28, 2:29)
25 kick 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

yeah, but it only counts as one swim.

7/1
Ocean swim from Oak Street to Main Beach buoy, Laguna Beach. no wetsuit, water was 64-68 (hotspots out there) hardly a shiver post swim. 2670 yards in 40 minutes

7/2
No swim, instead a 68 mile bike ride to Oceanside Pier and back. Beautiful day.

7/3
Pool Swim - 4200 yards in 1:08

w/u 200s/100brk/100bk/100s
2x[3x50hrd@:45; 1x50ez@1:00/2x50hrd@:45; 1x50ez@1:00/1x50hrd]
pull 400/300/200/100 @1:30base
4x100@1:20/100@2:00/3x100@1:20/100@2:00/2x100@1:20/100@2:00
3x100 s/k cool

7/4
A little pre-swim run of 2.5 miles followed by:
An epic swim out of Table Rock Beach, Laguna. Entry and exit were precarious as the surf was up and the tide was low, exposing rocks that were trying hard to hurt you. The water was a disgusting brown color (I don't want to know what from) and was about 62 on entry and 65 outside. no wetsuit - 3612 yards in 55 minutes.


7/5
No swim today - did a 4.5 mile run this morning and will ride my bike at lunch. I might join the Dusk Patrol for a dip at Shaw's Cove. We'll see.

---

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

Have never posted in this thread but experimenting with upping my swimming for the next 4 weeks before Boulder 70.3. In my 16 week CDA 70.3 build i averaged 8700 yds and 3.5 swims a week. for the next few weeks i am swimming 6x a week to see if I can see any marginal gains. I realize it isn't a long enough block to really make a leap, but it is a digestible block to experiment with. My 70.3 swims have regressed from 31-32 to 34 despite increased volume since 2014, so needless to say i am puzzled. The challenge is I only have time for about 2500 per session due to commute demands. Here is July so far (SCY):

7/1:Off
7/2: 2300 (500 easy, 500 pull/paddle, 10x100 send off pyramid: 2:00, 1:55, 1:50, 1:45, 1:40 then back up, 200 pull, 100 CD
7/3: 2500(500 easy, 500 pull/paddle, 250 drill, 10x50 all out (30 sec rest), 2x200 pull (sighting and breathe to left), 100 CD
7/4: 2100 OWS, 1K out and back
7/5: 2600 (500 easy, 500 pull/paddle, 200 drill, 4x50 all out (30 sec rest) + 200 cruising speed, repeat, 300 pull/paddle, 250 kick, 50 CD

cool. It is ALL about consistency and frequency (and some long workouts, for IM distance ;-)

I am so psyched for you! I've never done that distance. I hope you'll post a race report at some interval of time after.

---

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

LOL!

---

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

trying to get back into it after a week and a half flying around the world. ugh, motivation is lacking. got to get my butt in gear. 4x a week is doable, but don't make fun of my short distances lol!

I have posted quite a few 600-800 yard swims in the past several months. No worries.

---

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 swim Dev!!!

If anyone is interested in tracking me during my 11 mile Willamette River Swim (aka: Portland Bridge Swim), they've made an app available to do so. Go to your App store, whatever device you have, and locate/install RaceJoy. See the tutorial how to start tracking me (Steve Sponagle). There's a way you can cheer me on, but my phone, which is doing the tracking, will be stuffed into my drybag deep in the hull of my escort's kayak. I know I won't hear it and I doubt my kayaker will, either. But, thanks in advance! It's sure to be full of thrills, tension and high drama as 80 of us duke it out on the river. Meh... more like "Steve has just passed the OMSI."
There ya go.

---

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

I am glad I can track you!!!

---

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

WTF? 11 mile swim. Most people never even run that far in their entire life! Best of luck!!!

HS and I started the race a few years ago and got pulled out due to thunder and lightning :-(

7.5 mi run 1:01:07
1000 yd swim, very stiff from yesterday

---

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

Doing a 10k ows ( maybe 2) later in the summer. Ergo....

7/2- 3300 meters pool
7/4- 8000 ows
7/6- 3200 pool
7/7(projected) 4000 pool
7/8(projected) 1500 pool

I'll have tough competition from the GF. She's in the same wave...
Her scy swim times lately;
50 free - 26.02
100 free - 56.40
200 free 2:04.37
500 free 5:44.37
1650 free 19:56.12
100 IM 1:08.36

Gonna be tough!

1400 yards in the ocean last night, just screwing around. Went to the Giggle Crack which was a blast getting sloshed around... https://www.youtube.com/watch?v=5dBsvPnxqwc

---

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

Sooooooooooooooooooo you want a July challenge in the log?

-E

Managed 4x500 descend 1-4 today. With 1500 Monday (2x500, 4x100 descend 1-4, 100 easy), that's halfway there for week 1 lol. Good news was I felt pretty decent in the water by the end of the swim today.

Eric, that'd be great. Thanks!

---

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

wow, she is fast!

---

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+ mi hike Thursday afternoon up Mt. Washington. My favourite mountain.
Friday 4 mi easy walk w/ a friend's dog
Today 10 mi run 1:30:40 ... legs sore from the hike! and 700 yd 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

In just a few minutes, I'm about to start the Portland Bridge Swim – an 11 mile swim on the Willamette River. Water is 70 degrees and current is about .25 mph.

---

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

I can't find the athlete tracker but I am thinking of you!

---

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 made it! 4:34 for 11.4 miles. I was in the second wave - about 20 swimmers each. When I came in I was given popsicle stick #13.

---

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

That's phenomenal. Congrats on the finish. How did the GF do?
What did you do for mid-race nutrition?
Psyched for you!!!

---

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

Heidi got chilled around 3 miles and dropped out. Very disappointed. I started the race on a fig bar and 24oz of coconut water. Every 45 minutes, I had a caffeinated gel (20-30 mg) and a few gulps of efuel. So I had 4 stops and ran out of efuel on the 3rd (18 oz), so switched to water. But saved the best gel for last with just 45 minutes to the finish – a double espresso with 100mg caffeine. It sparked me up enough to pass 3 more before the finish. My kayaker said I was even paced, kept form, and swam straight.
Highlights: some dude in third wave rocketed past me at 4 miles. He won overall under 4 hours. I passed a dude that swam the whole distance doing fly. One of the San Diego based California SwimRun promoters swam it. They had Jambalaya for post-race feed. It was fantastic. Marissa remembered me! Was happy I came back.

---

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

I'm so sorry. The water temps they had on the website did seem cold.

---

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 job steve, all that cold OW training did you well. At to the GF, were wetsuits not allowed? Seems if that is a problem for her that she would have gone that division, if they had one..

I have been floundering the past couple months, but either surfing or doing a pool workout at my clubhouse pool. Not the best venue, but some targets and lines on the bottom for a legit 25 yards. Kind of like OW there too!!!

So got in with Dan today at the Palmdale pool and the smooth water was delightful, and I even swam some decent swims.

5x100s@1;40 (1;26/25/24/23/22) 2x100IM kick@2;10(1;58/55)
4x250s@4;00 (3;29/27/27/26) 2x100IM kick
100IM broken@;30 (15/19/20/16) 1;10 100IM kick
400p-(5;11)
2500SCY

And Steve, you doing any of the upcoming local OW swims, like hermosa pier to pier, or those Orange County ones?

Wetsuits are allowed & a separate division. She thought 70 deg water would be tolerable. She's a lean mean machine. I suggested she put her wetsuit in the kayak then wear it if/when necessary. The race is casual enough it wouldn't have mattered & they would have just moved her into the wetsuit division.
I missed Newport P2P and can't swim Naples (love that race). I've never done the Hermosa race. I'm signed up forTiki Swim, though. And, I can possibly do Don Burns. Mark Moore's poor luck with the Salt Creek Roughwater (two consecutive cancellations), has him moving it to Lake Mission Viejo and just a mile. I might do that one.
My big race though is Casco Bay SwimRun, mid August.

---

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

That's what I had for a plan a few years ago. It is very likely I would have put the wetsuit on if we hadn't gotten pulled out. I was getting cold.

---

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

yesterday 10.1 mi run, 7 mi bike
today 8.5 mi run, 1425 yd swim

5 x 100 on 1:30
50 kick
100 fast 1:14
100 easy
100 fast 1:15
100 easy
200 fast 2:32
50 kick
200 fast 2:30
25 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

Great job! Congrats!!

5.7 mi run w/ 3.25 mi @ 7:08 pace
1450 yd swim

5 x 100 on 1:30
50 kick
3 x [200 fast on 3:00 + 100 easy on 2:00] 2:31, 2:30, 2:28

---

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

Well, I only managed the two swims last week. :( I'm blaming missing Friday on my wife (sometimes it's good to show her that she's more important than my training lol), then after I knew I wouldn't get to 4 I didn't have motivation to get to the pool on the weekend. I did spend several hours in a pool at a friends house drinking beer Saturday afternoon though. Does that count?

Off to a good start this week on the swim in addition to crushing 2 run workouts and a bike workout.

Monday
400 warm up
4x100 pull steady
4x50 kick
3x(100 pull, 4x50 hard) all 20s rest
100 cd
2000 total

Tuesday
200 easy swim
400 pull
600 kick down, swim back
8x200 @css 30s rest
200 cd
3000 total

I just got a GoPro, thanks to slowman who had one to give away. I'll probably use it to make some tweaks to my stroke and record the toddler in the pool.

I might even get inspired to go for a bike ride...

---

Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Got 2000 in a lunch today. Glad I didn't plan on a longer one today as right after I got out they said the pool was closed until further notice and wouldn't tell me why. Maybe I should go get some antibiotics?!?!

200 easy swim
200 paddles/pull buoy
200 swim
10x50 alternating Steady down fast back, fast down steady back
300 paddles/pull buoy strong
300 swim @css. Surprised myself on this one and swam it a couple seconds per 100 faster than css. 3:48
300 fins kick down, swim back easy cool down

cool about the gopro.

5.7 mi run w/ 3.68 @ 7:53 pace
1600 yd swim

300 w/u
50 kick
2 x [200 fast on 2:45 + 2 x 100 on 1:30 easy] 2:31, 2:28
300 fast 3:46
25 kick
125 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

9 mi run, 1100 yd swim

500 on 7:10
50 kick
5 x 100 odds fast on 1:30, evens easy on 1:40 (1:14s)
50 back 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

7 mi run: 1.25 w/u + 5.75 @ 8:00/mi
1025 yd swim


300 w/u
50 kick
3 x 100 on 1:30
50 kick
3 x 100 on 1:30 odds fast
25 kick 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

Sorry for not reporting on this thread. I really don't have anything specific to report. I've just been swimming a lot, around 70-90 min per day doing all strokes and mainly at the outdoor pool! Seem to be hitting 25K-30K per week consistently and really enjoying it with no particular goal other than just pushing myself and relaxing in the water at the same time.

One thing I have been working on is catching and holding the water with the outside of my forearm through the entire glide-catch-pull phase. I assume this is correct. If I watch Phelps or le Clos underwater, they appear to be doing that.

I think you go for your standard 500m blocks because mentally that's the groove you are in. I vote for the last 400m of the 10,000m to be 100-100-100-100 flyfree, so you need to tack on an opening 100m to this for your last 500 block!!!

I am actually planning a 10K lake swim this summer some time. Just trying to figure out a date and the route. Beach to Beach here is 4K, but I found that in the last 20 min of the second 4K I was getting low on blood sugar and hydration. I think I will map out 3x3.333K loop or 4x2.5K loop with a bottle at the beach with some nutrition in between loops. I hope to find some guys and girls wanting to join in for part of all, so 4x2.5K might give a variety of people options or setting the start time for each loop so people can dive in and join. It's more fun with company and chasing/leading.

Just did a 10k yesterday with a 2.5k loop. The course, applegate lake in southern Oregon, was gorgeous. Leader of the swim was gone in 300m, but after about 7k I settled in with two other people and had a sprint for it at the end. I was third overall.
Feeling like I needed some longer pool swims (been averaging 4K and I don't think I've been over 5k this year) to really get the most out of myself, but generally happy I could race and push it hard at the end.

Hey that is super cool. Maybe I will try to "organize" an informal event locally. How did the 4x2.5K loops go. Did you come out of the water on each loop with the chance to hit some nutrition and then dive back in, or was is zero nutrition? When I did my 8K swim I chugged a bottle of Gatorade at 4K, but I think I was paying for doing a 4K swim and a 90 min ride the evening before and doing this swim the next morning. My body was just low on glycogen. I could survive 10K on nothing, but it would be no fun. Depending on waves and wind, my projected time would be 2:45 to 3:10 (my 8K was 62+72, but I was told that I swam the long route on the way back and looking at the map, hugging the shoreline on the way back was longer....but regardless 2:14 for 8K, so add on another 35-40 minutes for slowing down even more and I would have been right around 3 hours that day, but you actually have to do it)

There was a nutrition table for each loop. I didn't practice this, but based on old marathon training I quickly squeezed a gel into my mouth and then took a big slug of water. I think that worked out pretty well.

Glad you're feeling better, Anna.

10.6 mi run in 90 min.
1425 yd swim

5 x 100 on 1:30, extra :30 after the last one
200 fast on 2:45 (2:32)
3 x 100 on 1:30, extra :15 after the last one
2 x 200 fast on 3:00 (2:30, 2:29)
25 kick 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

Congrats on the 3rd OV!

---

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 one! Congrats!

What have I done since the Bridge Swim? Let's see...

7/11 - Ocean swim at Shaw's Cove, Big surf day & saw a wave break way out on a reef.Went out there to watch, but no more big waves came, so swam back. Followed that with an afternoon trail run of 4 miles - not terribly quick.

7/12 - Another ocean swim with even bigger surf which made entry and exit a bit challenging. Water has spots over 70 deg, otherwise, 66ish. Followed up in afternoon with a climb-challenging ride of 23 miles in a hour and a half.

7/13 - a 6.5 mile quickie ride and then Coveathlon #4 - a 1k swim & 5k run combo. I'm still honing my post-swim run stride to reduce effort yet go faster. Getting there - currently holding a 7:23 pace.

7/14 - Ocean swim again - 2442 yards in 34 minutes. The ocean got weird with spots of real cold (62) water and spots of real hot (74) water. It's rather embracing to hit those cold spots! Followed that with a challenging trail run of 4.5 miles and 900 feet of climbing. The later in the early evening, back out to the ocean for another 2447 yards in 37 minutes - fighting wind-blown chop.

7/15 - Big group swim in the morning from Oak Street, Laguna Beach - 3428 yards in 47 minutes. was awesome... felt the energy flow. Still those weird pockets of hot & cold. Later on around noon, rode the bike for 14.6 miles out and about the local area, with a few healthy climbs.

7/16 - no swim. Instead, was invited to run/hike from Palm Springs Tram to the peak at Mt. San Jacinto - nearly 11,000 feet up. Made my legs wobbly up there, but was a fantastic trek - 10.5 miles in 3 hours with 2,571 feet of climbing/scrambling & running where we could.

7/17 - Pool swim, 3200 yardages

W/U
300 s
100 k
100 br
4x(3x50@:50 s/m/h)
100k
2x400 pull
4x25s@:25 2 breath
4x25fly@:25 4 breath
4x25bk@:25
4x25br@:25
10x50k@1:00 all strokes
200 s/k cool

---

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

Hey, the key is to enjoy sport every day and enjoy every workout or don't do the workout. Never do the workout that makes you miserable because you HAVE to do it for xyz race or performance outcome. It's not worth it!!!

OK, I decided to get a bit more structured in my unstructured workout life and do something AnnaS approved.

Yesterday was a 5K swim as 10x500m

But inside each 500m, it was pretty "free form" in that I did whatever I felt like, but it worked out to something like this:

• 1x500 warmup/build focus on kick streamline
• 1x500 random kick drills (kick on one side, on back streamlined or on front streamlined for 25 m at a time with 50m swimming trying to focus on that)
• 7x500m as 400m hard, 100m recovery with minimum 100m fly during the 400m which could randomly contain free as well as the other two strokes....pretty random, ending on the 400m point, but going hard, then 50m kick board and 50m easy free and start the next one. During this set, I was alternating using paddles and no paddles.
• 500m "cool down/random swimming"

I think basically I don't have enough focus or attention span to keep doing something fixed. Maybe this is why I gravitated to triathlon in the first place. When I was a kid/teenager, I competed in all of the sports below to varying degrees of proficiency or inefficiency: soccer, baseball, cricket, field hockey, ice hockey, football (the American/Canadian type), tennis, badminton, ping pong, track, cross country, water polo. In adult life, swim, bike, run, speed skate, XC ski, snowshoe (I basically end from a multi dimensional athlete who could deal with projectiles in all dimensions at speed, to a linear trajectory athlete LOL)!!!

Dev

Hey I assume the limitation on the fly kick is a result of falling at Roth and just temporary!

Cycling is kind of a work in progress...pedal for 10-50 pedal strokes and then soft pedal a few and stretch for a second and restart. It's definitely not full power. Imagine the feeling you get just before an uncontrollable calf/hamstring cramp and battling it off and on inside every minute. Very frustrating, but at least I am outside. Swimming I only have this the moment I push off and then after a dolphin kick or flutter kick it goes away. 50m pool would be better for sure!

So when is the date for your 10K swim attempt?

Came here to complain. :/

Went to my regular pool. HS under construction (under demolition actually) first the water main was cut, then they lost power for like a week. Pool closed.

No prob went to another nearby pool. Closed indefinitely due to unspecified maintenance issue.

Okay that kind of sucks!

Went to the icky outdoor community pool. They had a special event going that was not on the posted schedule. No lap swimming.

Oh come on!

Finally went to the nice pool some distance away. Found complete mayhem. Families, kids, land whales floating, frog kicking, no one actually swimming. Sure I could have kicked a kid out of a lane but don't need that hassle. It would have been "my fault" if a kid entered my lane and I ran into them.

ugh, super frustrating.

here: 7 mi run in just a few seconds over an hour, then 1925 yd swim

19 x 100 as 5 on 1:30, 12 on 1:25, 2 on 1:20
25 kick 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

6.8 mi run w/ 2 x 1 mi + 2 x 1.1 mi @ 7:03 pace
2100 yd swim

500 on 7:30
5 x 100 on 1:30
50 kick
2 x 100 on 1:30
6 x 100 fast (1:14 on the first one then 1:12s), 50 kick after all but the last one

---

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

8.2 mi run played w/ incline
1550 yd swim

500 w/u
50 kick
2 x 100 on 1:30
200 fast 2:28
3 x 100 on 1:30
200 fast 2:26
100 c/d

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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

Had a fun practice today. well "fun" should be in sarcastic air-quotes, I felt like shit, but plowed through anyway. Not sure if I'm just off or if the antibiotics I'm on are affecting me.

600 SKP warmup

10x100 @ 1:30
100 kick easy
4 x 100 @ 1:25
100 kick easy
3 x 100 @ 1:20
100 kick easy
2 x 100 @ 1:15
100 easy
1 x 100 @ 1:10

100 warmdown

missed the interval on the last couple. 2nd 100 on 1:15 I only did a 1:16, and the 100 @ 1:10 was a 1:11 (leg cramps the whole way...)

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Rest day here; left at 5 am to get from Maine to Oklahoma. (Currently in Texas)

---

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

HS,
Great to hear you made the race. And got the 'finish'! Btw... That 'some dude' is my competition up here in Ory-gun. I only get to win races when he ages out of my AG. Are you coming back next year for the National Championship version??? :-) Plus swim two other Nat's that week(!)...???

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________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

Trexlera,
Did you do your 5k/10k postals yet? I'd like to come down and get those done. I am not doing Elk Lake. But would like to get those (postals) done soon.

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________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

That dude's a beast! I have not made any plans for next year yet. Just trying to get through my massive schedule this year. Recently added; Maui Channel Swim relay and Waikiki Roughwater. The GF wants to do Bridge Swim again since she dropped out - got too cold. We'll see how it all shapes up as this year progresses.

7/18 Shaw's Cove swim around Seal Rock in the morning. 72 degree water and a flat day. Easy swim of 2801 yards in 47 minutes. Followed later with a short bike ride and short run. Ride was hilly. Was thrashed after run.

7/19 Another Shaw's swim in the morning, this time wearing my Icebug running shoes to see how they are in the water for Casco Bay SwimRun. They're fantastic! Just after exiting the water, I ran along the beach and onto the exposed rock reef to see how they feel running wet and on wet rocks. Again fantastic. I highly recommend them if you ever do this type of event.

7/20 Morning at Shaw's Cove again. This time with my GF/Training partner. We both swam in our shoes. She's testing Altra Lone Peak 2.5s. She's ok with them, but would prefer something that drains faster. So she may be still searching. She tried the new VivoBarefoot Otillo shoes and hated them. We also did a 5.5 mile run in the afternoon... in more normal shoes (Hoka Claytons for me... is that normal enough?)

7/21 Hey! Shaw's again in the morning, only this time we went South to Rockpile (surfing spot, that when it breaks, you risk your life in there) 2732 yards in 45 minutes. And then one more time in the afternoon, at Shaw's - 2752 yards in 40 minutes.

7/22 A great swim this morning from Oak Street, Laguna Beach. Swam north, across Main Beach, then around Bird Rock (really shallow there) and back. Newport Beach lifeguard, Brian Buck and I stayed together and hammered the return trip hard. My arms feel it. 3860 yards in 58 minutes. Will do a decent distance run later on today.

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

Did not post that much, but this week


I have been doing a main set that is 5x400 which goes as

• 50 fly-150 free-50 fly-150 free medium size paddles
• 20 second rest
• 100 fly-100 free-100 fly-100 free no paddles
• 20 seconds
• 50 fly-150 free-50 fly-150 free large size paddles
• 20 seconds
• 100 fly-100 free-100 fly-100 free no paddles
• 20 seconds
• 400 free large paddles

For the fly legs, it's not really the full 25 meters. I am trying to do 8-10 underwater dolphin kicks working my core so I cover 1/3 of the pool, but it really is a lung buster and core burner

Here is the version of paddles I am using, red medium, yellow large with no wrist strap, only middle finger strap:




On one day this week, I did 5x200m as 100 fly-100 free on 2 min. I am thinking of trying the 1000m half fly half free TT when I return to my indoor pool in Sep (faster). Currently enjoying the outdoor pool and generally not looking at the pace clock. I think I will hit another week of 30K swim tomorrow. That used to be a good month of swimming for me 2 years ago. Funny when you mainly just swim, it's not insane!

I haven't done the postals. When is the deadline?
I mashed up my wrist and it's been healing for a week, so I'm not sure when I could do a 10k again.

Sorry about your wrist :-(

Today 7.7 mi run as 1.8 mi, 2 mi, 2 x 1 mi, .4 mi @ 8:00 pace (.2 easy between them), which gave me 10k total at sort-of-speed. Then 600 yd swim in Oklahoma State U. outdoor pool... my new digs.

---

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

5.5 mi easy run
1500 yd swim in Oklahoma State U. indoor pool (also very warm)

5 x 100 on 1:30 w/u
5 x [100 fast on 1:30 + 100 easy on 2:00] 1:13, 1:11, 1:11, 1:11, 1:10

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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

7.5 mi run, 800 yd straight swim

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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

7/24 - Lunchtime sloshbucket swim - Pool overloaded with chemicals plus about 85 degrees. Just about turns my stomach. 1000 in 13:05 100 cool (of sorts)

7/25 - Morning Ocean Swim - Shaw's Cove, flat and super low tide, so a double Patsee's Portage crossing and a new challenge between some rocks at Seal Rock. The surge nearly pushed me into the rocks. I swam like a 25 yard sprint to stay off them... a bit scary. 3153 yards in 45 minutes. 13 mile noon bike ride

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

 
300 easy
6x75 first 50 easy, 3d 25 build each set
6x75 first 25 build each set, 50 easy
600 sighting every 25, deck-up every 100, no breaks
3x100 @90% with deck-up, :30 RI
500 pull
2x150 fast, :45RI
total 2900scy


44.5mi ride, zone 2-3 effort

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_____________________________________
What are you people, on dope?

—Mr. Hand

7.5 mi run very even pace
1500 yd swim

perk of new university pool: 3m diving boards that I can use! That's how I got in today :-)

8 x 100 on 1:30 w/u
50 kick
100, 200, 100 fast w/ 100 easy between them 1:12, 2:26, 1:12
50 backstroke c/d

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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

Another nice ocean swim this AM. Flat and low tide, but a degree or two cooler. We had a special guest swim with us, a pod member's friend who is out from New York - an attorney handling litigation in a local restaurant discrimination suit. Pretty interesting stuff he talked about. 2567 yards in 40 minutes.
Lunchtime run - 4 miles in 32 minutes. Quite hot and humid, but put in a good effort.

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

7.1 mi run 60:46
1650 yd swim

500 w/u
50 kick
5 x 100 odds fast
50 kick
5 x 100 mix drill and swim
50 kick

Yesterday I went to the outdoor pool/lazy river with my mom midday and this morning we checked out the Splash Pad, which is a cool area with a bunch of water-dumping devices for kids. :-)

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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, my outdoor pool has no flags for when I get close to the wall for back stroke. What do I do....do you guys just count strokes. My other problem during lane swim is staying on my side hugging the lane rope. I am always worried about drifting into the middle and smacking another swimmer. Indoors, I can look at the roof for context. Outdoors, I have limited visual other than the sky (awesome to see the sky, but it does not give me any reference points)....help!!!

hmmm. not sure; I don't train outside much...

7.3 mi run in 60:40 with 1 mi @ 8:20, 2.1 mi @ 8:13, 1.1 mi @ 8:07, 1.3 mi @ 8:00
2100 yd swim


6 x 100 on various intervals (goggle problems)
50 kick
4 x 150 on 2:15
50 kick
2 x 300 on 4:00
200 sidestroke :-)

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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

Use your peripheral vision and the lane rope.

Usually, the lane rope changes to a solid colour 5m from the wall. Look for that. Not as nice as having flags, but occasionally I have to do that in our indoor pool if the guards haven't put the flags back in after the diving team has been practising.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

You can occasionally tilt your head back to look forward and see how close to the wall you're getting. You can also turn your head to the side to get a glance at the lane line and how close you are. Do these often to start, then less and less as you gain confidence in swimming backstroke straight and judging wall distance.

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

Hey guys, thanks for this tip. That is kind of what I am doing and it is fine when I am solo in the lane as I am not worried about a head on collision. The lanes in my outdoor pool are a bit narrow to start off so that does not help. Sometimes if I am doing an IM set, I start with full backstroke and if there is someone in my lane, I just revert to kicking on my back and that way any collision won't be skull on skull (I am extra tense about the possibility of this due to 2011 head and neck injuries and concussion/post concussion that I still have from time to time).

Thanks to Jason on the tips on the World's thread about keeping my arms and head "static" and building the wave with my core and legs for under water dolphin. I have been watching a lot of videos and I get what needs to be done. Still swimming a lot with no specific goals or structure. I think I am getting technically better on a bunch of small things which are adding up to faster speed all around. I still really suck and breast stroke and seem to be faster with two dolphin kicks than one breast stroke kick.

One more thing, I have been doing some drills where I swim 25 m fly breathing only every 3-4 strokes to get the timing of the stroke without breathing which I find quite a bit different than when the head comes up. I have not gotten to be able to do 100m fly breathing every other stroke. That was a new achievement this week while swimming at the 50m Pan Am Games pool while on biz in Toronto. My stroke count was 26 which I think is half decent for someone 5'6" with just a push off who just learned how to do this (fly) last year.

yesterday: 31 mi bike (I am overly proud of having gotten on my bike)

today: 9 mi run, 1000 yd swim
desc by 3 mi: 26:25, 25:44, 24:34


swim was 600 free, 50 kick, 100 sidestroke, 150 free 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

After watching endless swimming world video over and over and over last nite till 1 am, today during my 90 min swim, I THINK I made a breakthrough in both my underwater dolphin kick AND my horrible breast stroke. Suddenly I was keeping up with guys in the other lane doing free (I am in the fast lane, they in the medium) whereas, normally all those guys would be pulling away. On CBC Byron Macdonald was talking about a very tight sweep high cadence pull and very narrow kick. You guys already told me to keep my kick tight, so I was there, but my sweep was way to wide and slow cadence. This was causing my legs to stall after my tight kick resulting in me wanting to "fill the time" with a secondary illegal dolphin kick to finish my wide arm sweep. But that was resulting in wanting to glide even longer at the front end before the outsweep. With a tight arm catch/sweep and tight kick (almost a dolphin kick with a tight snap) I was suddenly flying and actually enjoying breast stroke for the first time in my life. Bring it on.

I still suck and backstroke outdoors. I think part of the problem is swimming at high noon and the sun being totally in my face, so I close my eyes to avoid the glare, which means there is no peripheral vision to see the lane ropes or the final 5m of "solid colour rope".

But thanks everyone for your tips and encouragement. This month will be my biggest swim month of my life (just past 130K and hit 700K for the year over 7 months). Really enjoying the entire process. I just moved my entire training/self improvement addiction to the pool.

Now back to watching FINA worlds for the next 2 hours. Man, I am glad my son is officially now a 4th year student in college. I just wish I had my body from 15 years ago with all this free time LOL, but the way it works is when you have no time with kids, your body works, and when you have time and money when they are grown up, your body is broken!!!! Who set up this stupid program????

7.4 mi run 59:53:
1 mi w/u, (1 mi @ 7.6 mph + .5 mi @ 7.7 mph), .2 easy, (1 mi @ 7.7 mph + 1 mi @ 7.8 mph), 2.7 mi c/d
2300 yd swim


20 x 100 on 1:30
300 c/d non free
played on 1m and 3m boards :D




Month total: 19 swims = 21,900 yds

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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

Monday- 1000 meters pool
Tuesday- 3000 meters pool
Thursday- 3200 meters pool
Friday- 4200 meters pool
Sunday- 8000 meter ows

7/27
A morning 3000 yard ocean swim at Shaw's Cove in 44 minutes. We had a special guest swimmer, Fran from San Francisco's SERC (South End Rowing Club - The group that swims out of Aquatic Park.)
Coveathlon #5 in the afternoon - About 1000 yards in 13 minutes, followed by a 3 mile run in 22 minutes.

7/28
Afternoon 15 mile fairly hilly bike ride, pushed it. 15 miles, 2000 feet of climbing in 52 minutes
Evening ocean swim in full SwimRun kit & tethered with partner - 1150 yards in rough seas, followed with a 1/2 mile beach run upon swim exit. Scrambled over exposed reef rocks in my Icebug shoes - awesome grippy shoes!

7/29
Morning ocean swim from Oak Street, again in full SwimRun kit. 2906 yards in 58 minutes. Water temp dropping down to 67 degrees.
Followed that with a 24 mile bike ride along the coast in 1:37.

7/30
No swim. Got up early and drove to the mountains to hike Mt. Baldy, 10,064 feet. 10 miles in 3 hours, 4,000 feet of climbing. My legs still hurt.

7/31
Morning Pool Swim 3700 yards in an hour

w/u: 400s/100k/100p
2x[
6x50@1:00 kwf dolphin
6x100@1:45 as 25fl/50fr/25fl w/fins
6x50@1:00 fl/bk/br
200 as 50br/fr/br/fr
]
300 cool

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