The pool heater broke sometime yesterday, as we walked in the head lifeguard told us the water temp was 77, which is normal for this pool. Dude straight up lied, the water was 67 at best. My first pool swim I finished and was shivering, and first time I hit the jacuzzi after a swim, just to warm back up.

Recover week, easy days.

2000 SCY
w/u
300 free easy
4 x 50 hard
m/s
100 kick
500 buoy
100 kick
500 free
100 kick
w/d
200 back/breast x 50

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

67? Awww I'd love a 67 deg pool! Mine's from 81 to 85 all the time. It's physically draining.
I'm getting in ocean swims now, without a wetsuit, and the water is 62-64. Shocking at first, but in a short time, it feels fine.

I could have gotten more in this AM, but was jabbering away with some one too long.

ladder
500s/100k
400s/100k
300s/100k
200s/100k
100s/100k
500s

2500 sc yardages

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

I didn't realize pools below 81 degrees existed. My YMCA pool has it posted that they keep it as close to 83 as possible. I'd probably hate it if I knew better.

Didn't get to swim yesterday, got an inch of ice/freezing rain. Did a 2:30 trainer ride w/7x3' super hard. As a result, had to swim later this morning (didn't expect to get to). Ended up being after 70 minutes of weights this morning, expected it to suck. Actually wasn't too bad, just pretty muscularly tired.

500ez
5x100 fins drill odds free evens back
(for the main set, 3&4 of each round were pull/paddles)
4x200 pull on 3:00 (avg 2:45)
4x25kick hard on :40
4x150 pull on 2:15 (avg 2:04)
4x25kick hard on :40
4x100pull on 1:30 (avg 1:19)
4x25kick hard on :40
4x50pull fast on :45 (avg :36)
4x25kick hard on :40
100ez
10x50 fins odds hard on :40 evens easy on :50
sprint set:
3x(50 on :60, 2x25 on :30) (50s were 33ish, 25s were ~:15)
4x50br/free cd

4500scy

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

March 1: 25 mi bike
today March 2: 8.5 mi run, 1200 yd swim

500 7:05
100 kick
500 6:25
100 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

Tuesday 2000, only this time I blew on past that for 3000 straight - no reason other than to just breeze through it.
Hit 2000 at 25:40 (1:17 pace)
and 3000 at 39:30 (1:19 pace)

This was all quite comfortable. As my friend Tanya would put it, my "forever" pace.

Plus, I broke through 100 miles on the FLOG. About 1.2 miles behind goal pace, though (600 miles for the year)

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

It's me again ... while not a fishy here is my workout from March 2

[WARM UP - 900M]
2 X 50M F.STYLE (15 SECONDS REST)
4 X 100M K.BOARD FINS (10 SEC REST)
4 X 100M F.STYLE (15 SECONDS REST)

[MAIN SET - 2500M]
15 X 100M K.BOARD F.STYLE (15 SECONDS REST)
1 X 200M F.STYLE FINS (15 SECONDS REST)
2 X 400M F.STYLE FINS & PADDLES (10 SECONDS REST)

[COOL DOWN - 450M]
4 X 100M F.STYLE (15 SECONDS REST)
1 X 50M F.STYLE (20 SECONDS REST)

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------
"Train so you have no regrets @ the finish line"

Nice all around!

8 mi run w/ 1,2,3,4,5,6,5,4,3,2,1 min fast (1 min recoveries), 1800 yd swim. 500/100 kick/400/200 kick/300/100 kick or something like that. It was 1800 yds...

---

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

500s 6:20
5x100 various kicks
10x100@1:20 1:09~:12
5x100 mix s/k cool


2500 sc yardages


So after workout, in the showers, this guy comes in and says to me, "Shorter workout today, huh? 2500?"
Why is he tracking my laps???
Same guy, when he's on the wall, dips underwater and watches my flip turns.
This guy is not a bad swimmer at all - he's mid-60s, has all the swim toys and his BMW has the license plate [heart]2swim.

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

8.5 mi run and 700 yd swim today.

maybe he just had a good guess of 2500 but still creepy. It would have been weirder if he had said 2650 or something...

---

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

You have a fan :-) that's nice <3

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Time trial day. I'm signed up for the 1650 at the NEMSCY championships (March 15), and I wanted a gauge for where I'm at (and whether or not my target time is realistic).

My pool is scm, so I do a 1500TT (to simulate 1650scy time).
500 wu
2-3 min rest.
1500 TT

My 1500scm time was ~1:45 above my target for the 1650. Since I'm not at the super fast end of the curve (where time is much more difficult to drop), I think I'm okay to get close to my target. I'll be tapered properly for the 1650, won't have a drag suit on, and I'll have the meet day energy bump. All systems are a go at this point.

4x (150 on 2:20 + 150 on 2:15 + 150 on 2:10 + 50 kick on 1:15), 100 easy pull
2:14-2:13-2:09, 2:09-2:06-2:02, 2:07-2:04-1:59, 2:12-2:09-2:05

2100scm

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

5x100 on 1:15, held :12 or so. Was happy to comfortably make the :15 interval.
A couple faster 100s
100 off the blocks for time. Goggle malfunction, went 1:06 or something.
5x50s on :40, held 35 or so.
A couple faster 50s
3x 50 off the blocks: Free on 30; back on 35 (ugh); breast on :40 - give or take.
(I don't know why I swim 50 free. It's always 30 seconds, no matter if it's off the wall or the blocks.)
Some mellow kicking.
One final fast 100, went 1:03 - was happy with that. Haven't been under 1:05 in a while.

A tri club I belong to is having a St. Patrick's Day challenge of swimming the distance in yds between Scottland and Ireland ~ 21,000 meters. Swim that during March. Easy for some, others have to work a bit and I'm in the middle since I swim 3x/wk for an hour, and I skipped Monday.

Today's workout at Masters (which only two people attended...)
200 free
200 kick
200 pull
12x50 IM 10 dec rest (I'm horrible at Butterfly)
8x75 IM drill
8x100 (ended up doing 800 swim with paddles distance per stroke)
200 cool down

2800 yds

The paddles were horrible. Done paddle workouts before, but not 800 free. My shoulders still hurt.

FWIW I'm a 1:45/100y swimmer, so room to improve

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_____________________________________________

Why don't we take a 5 minute brake...?

Main set tonight:

8x50 @ :45 moderate (10s rest)
2x50@ 60 ez
6x50 @ :50 slightly faster (15s rest)
2x50 ez
4x50 @ 60 at 200 race pace (32mids and 33 lows)
2x50 ez
2x50 @1:10 at 100 race pace 30low, 30 flat
100 ez
4x25@ :40 fly flat out

Warmdown for 2600m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

This morning's swim kinda sucked - was tired and 5AM swim was rough. Started to click at the end though and felt good.

500ez
5x100 drill/swim with fins
15x150 pull on 2:20 every 3rd w/paddles (all 2:03-2:10)
15x50 on :50 25fast/25ez
200ez bk/br by 25
4200scy

Supposed to get more crappy weather tonight (a few inches of snow and ice), so I may not get to swim again until the weekend, unfortunately. This is a down week for me anyways.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

You might end up being better off with a few days away from the pool. You'll come back recharged. Same here for this weekend - pool is closed for a diving meet. I'll be hitting the ocean, anyway.

This AM:
1000s 12:26
5x100 various kicks
2x[200s/50k] 2:20/:16
10x50@1:00 alt bk/br


2500 sc yardages

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

Tuesday AM:
1,000 WU
MS: 800, 2x400, 4x200, 8x100 @ 1:20 base / all pull
100 easy
6x50s @ 1:00 kick no fins (:44-47)
12x25s w/ fins @ :30 all fast (underwater fly kick / fly)
100 easy
5,000 scy


Wednesday pm:
1,000 WU
20x100 @ 1:25 holding 1:05-7
5x50 @ :50 ez
10x50 @ :50 w/ paddles holding :31-:32
5x50 @ :50 ez
5:00 minutes stretching out an epic calf cramp...
4,000 scy

8.1 mi run, 2100 yd swim

500 on 8:00 (very sluggish)
100 kick
4 x 100 on 1:30
100 kick
300 swim
100 kick
2 x 100 on 1:30
100 kick
100 swim
100 kick
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

Mother Nature dropped almost a foot of snow on us here in VA today, it's just now starting to stop snowing. Did a 90 minute trainer ride with 5x7 minutes big gear repeats, then a 20 minute treadmill run. Also did about 20minutes of stretch cords and pullups this evening.

Almost guaranteed the pool will be closed tomorrow..maybe even saturday. Fingers crossed it's open saturday.

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"Don't you have to go be stupid somewhere else?"..."Not until 4!"

short session, did this one straight through,
500,400,300,200,100,200,300,400,500 @1:30/100 base
100k

3000scy

ran a 41:37 10k last sat, good for a little AG 50-54 trophy, first ever run trophy for me, even though i was 95th overall, funny

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------------------------------------------------------------
some days you're the windshield some days the bug

Friday: five days in a row! 8.7 mi run + 1800 yd swim (3 x 500 swim/100 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

450 (25 free/25 back) on 7:00
10x50 fast (25 free/25 back) on 1:00 avg 36s
10x100 steady (25 free/25 back on 1:40 avg 1:19-1:20
100 easy

2050scy

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---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Sloshbucket swim at lunchtime (yuk)
1000s 12:35
5x100 various kicks
500s 6:05
2000 sloppy yardages

oh, and I did a short 2.8 mile run this morning
(pool opens at 9 on Fridays and work opens at 7 - hard to swim there and get to work on time)

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