Nice easy swim at lunch

750 warmup (150 each Swim, Kick, Pull, Drill, Swim - continuous)

2 x (

100 IM drill
100 IM kick
100 IM pull
100 IM swim - moderate
)

all on 2:00 turnover. 1:25 and 1:22 for swims.

200 warmdown for 1750scm total.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

For June, this is going to be my personal challenge, if anyone wants to join me.

Weekly test set

1 x 100 fly
2 x 100 back
3 x 100 breast
4 x 100 free

going for "best average" on 40 secs rest between repeats.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

yesterday 15 mi bike
today 8.2 mi run, 1000 yd swim
run was 3.5 mi @ 7:53, 1 mi @ 7:47, 1.5 mi @ 7:41

swim
600 w/u
50 kick
3 x 100 on 1:30
50 kick

---

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

Warm up 2x (150 swim, 150 kick, 150 pull)

2 x 300 (1st free, 2nd IM . Descend each 100).

3 x 200 ( 1st free, 2nd 1arm fly, 3rd IM)

4 x 100 - do 100's as

1. 75 k fast, 25 ez swim
2. 50 k fast, 50 ez swim
3. 25 k fast 75 ez swim
4. 100 swim fast

400 ez warm down

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Did a "swim test" with the Boy Scouts over the weekend. 150 yds and a 30 second float to make sure you won't drown at summer camp. If you can't pass the test, you can't leave the shallow end of the pool. I did ok. ;) I'm the Head Dad In Charge for our week in Bastrop later this summer, since our Scoutmaster is taking the older boys to Philmont at the same time.

This morning - 100 yd easy warmup and then 1 hour nonstop at a moderate pace. Ended up with 4,500 yds in 59:51, which is a 1:20 pace. Paid special attention to head position and chest depth vs. where waterline is hitting the forehead. Found a sweet spot that was worth a second faster per 100yds at an easier effort than before.

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----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

May 25 - 3000 yards in 52 mins

1000s 13:12
4x250kwf all strokes
5x100 alt pull/s
10x50@1:00 alt fr/br

May 26 - 3071 yard ocean swim in 40 mins. No sharks encountered.
May 27 - 3424 yard ocean swim in 46 mins - back to roots by starting at Oak Street (entrance was closed for refurbishment for months). No sharks encountered.
May 28 - 3070 yard ocean swim in 41 mins - Shaw's Cove. Double loop through Portage then Seal Rock & a search for Deadman's Reef. Water temp dropped below 60. No sharks encountered.
May 29 - no swim, but 10k run race. didn't push - 47:56 for 6.34 miles, third place. (no sharks encountered)
May 30 - 2808 yard ocean swim in 38 mins - Shaw's Cove – double Portage & around Seal Rock. Water still 60 or below. No sharks encountered

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

Thanks as always for the thread. I've been back at it recently and the only thing keeping from doing 20x50s and 10x100s and 5x200s is this thread.

I tried this one today, from Tin Pot (?) I ended up doing a lot of it :-)

400m wu
300m drills (200PB,100Kick)
7x100m @RPE6
5x200m @RPE7
--club session start
300m Front/Back
150m Kick
6x50m FC @RPE8
2x 150m FC stroke counting
2x150m Back/Breast
6x50m FC @RPE10
6x50m kicking as 15m hard, 35m easy
100m RPE6
2x 200m wd

1500m at lunch. Wanted to do a test to see where I was at.

800 warmup (SKDS) - did the drill with fins.

200 fast (2:21)

150 ez (100 k, 50 drill/swim)

150 fast (1:43)

200 warmdown (100 kick, 100 swim)

Pretty pleased with how that went :-)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

9 mi run (3 x 3 mi progressive 25:17, 23:55, 23:56)
fine so ALMOST progressive!
800 yd swim, all I had time for

---

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 have something fun to "announce". I got my 100m band pull no buoy, just ankle band, going moderately hard down to the same speed as my 100m free going at my 400m. I don't want to share the speed because it just says that my free is horribly slow, but I am a stud with band. It gives me hope that when my lower disks are OK, my free should be really good (catch is good)....its just that when I rotate to breath while kicking, the nerve sets off and the lower body drag chute opens up more than it should. I have not swam in ages with a wetsuit, but this bodes well for my wetsuit swim freestyle

That's great news!!!!

---

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

3.3 miles on the treadmill tonight, after 40 minutes lawnmowing and 30 minutes pulling dandelions

And the neighbours gave us an above ground pool for free, once that gets set up I'll be able to do some tethered swims

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

cool on all four accounts!

---

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

7.3 mi run 1:00:10, 1500 yd swim.
28 swims for the month, total of 31,700 yds.

300 w/u
50 kick
5 x 200 on 3:00 desc 1-2 (was going about 2:45)
3 x 50 middle one 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

Four workouts yesterday:
Ocean Swim of 2808 yards in sub 60 water and thick kelp.
Lunchtime brick with a 10.5 mile bike and 1.3 mile run (two workouts, right)
Evening Pizza Run at Endurance House - 3.2 miles

So far, today:
Morning Pool Swim
3000 yards
1000s 13:something
10x100kfw all strokes
10x50@:50 alt ez/hard ~:32~:34
5x100 as 25k/50s/25k all strokes ez cool


have to start chilling out with an Oly distance Tri coming up this weekend.

---

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

Well, I'd have to post my times in pink, but: I tried this as 50s, repeating the set, with 20 sec rest (no way I'm doing 100m fly in a long course pool). A very cool set. If I get to 100s I'll post the damage.

"For June, this is going to be my personal challenge, if anyone wants to join me.
Weekly test set
1 x 100 fly
2 x 100 back
3 x 100 breast
4 x 100 free
going for "best average" on 40 secs rest between repeats."

All best,
Andrew Moss

1000 warmup (400s, 200k, 200p, 200drill)
7x (
4x50 various (kick swim descend hypoxic etc)
100 ez
)

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Swimming Workout of the Day:

Favourite Swim Sets:

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