I swam about 1500 total and stopped when I realized one of the top 13 year olds in the country was in the lane next to me with her coach. She has a 1:59 200 back and a 10:07 1000. So fun to watch her swim, fun enough to bag my workout!

I tried an USRPT set as a pre-set this weekend. It was tough!! But I think its good and a solid way to start off a good shorter workout. Would not do it for a longer one.

200 ez - 4x50 descend
12x25 fly on 40, swim time 20
12x25 free on 30, swim time 17
200 ez mixing it up
10x100 on 1:40, holding 1:25 in drags. Very good.
4x200 as 25 fast, 25 drill. Suprisingly tough.
200 ez
some 3000 scm.

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Pool temp dropped a bit... so did my times :)

500s 6:26
5x[100k/100s] 1:08/:05/:04/:03/:03
10x50@1:00 alt bk/br
10x50@:45 fist/open

2500 sc yardages

---

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

400 warmup
300 pull
200 k
100 swim

125 ez
10x50 @:60 (4 hard, 2 ez, 1 hard, 1 ez, 1 hard, 1 ez) - get faster on the hard ones. started at 35, last hard was a 32

125 ez

1750 scm

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

10 minutes warmup.
10 minutes bands.
10 minutes easy.
10 minutes bands.
10 minutes easy.
10 minutes bands.
50 yards easy.

---

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

rest day yesterday

8 mi run (2 x 2 mi @ 6:53 pace)
4500 yd swim

500 swim
100 kick
5 x 100 on 1:30
100 kick
400 swim
100 kick
4 x 100 fast on 2:30
100 kick
300 swim
100 kick
3 x 100 on 1:25
100 kick
200 swim
100 kick
2 x 100 on 1:20
100 kick
1 x 100 on 1:15
100 kick
500 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

After being hoodwinked into a couple of threshold sets last week it felt good to be back with blood searing anaerobic goodness.

1500 w/u mix of kick, snorkel free and back
w/u set 10 x 50 at 80% on :10
150 super easy back
main set: 10 x 75 as 50 choice at 80% 25 sprint free. So 50 fly/25 free, 50 back/25 free etc
200 easy backstroke out/streamline back kick in
4 x Broken 100's by the 25 on :15 seconds rest
300 c/d

I did my fitness test swim today: 100IM from a push.

Not going to back door brag, but it went well. =)

did your time start with a "5"?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

100IM scm... unfortunately no, it didn't start with a "5".

Yeah, I knew you swim metres.

I'm guessing 1:04. (which is as fast as I can go freestyle right now. It's kinda depressing how slow I am.)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Wow. You nailed it first try. I get my back door brag after all. =)

Actually though, that is at least a couple seconds faster than I've ever done that test before (except for the time I did it with a wetsuit on. Boy, that was sweet.). So I am combo psyched and feeling the pressure that swim puts on my races this weekend.

Glad to help. <Mumble> effin' back door braggarts...<\mumble>

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Time trial tonight,

400 free 5:02 (1:12, 1:18, 1:17, 1:15)
200 free 2:21 on about 10 mins rest between efforts didn't get the splits though.

Total, incl warm up, about 1200 m

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

4x[200s/50k]
5x100 various kicks
500s 6:15
5x100 s/k [25k/50s/15k] alt bk/br/fr/bk/br

2500 sc yardages

Debating on what to do for my lunchtime w/o – swim in the workplace sloshbucket or a trail run. Temps will be in the mid-90sF and very windy.

---

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

Great/Killer set today.

-1500m w/u (it took a while, many meters of swimming in the past week) on 16:00
- 8 x 400m free on 7:00 done like this:
-- 350 easy, 50 fast (5:34)
-- 300 easy, 100 fast (5:23)
-- 250 easy, 150 fast (5:18)
-- 200 easy, 200 fast (5:18)
-- 150 easy, 250 fast (5:19)
-- 100 easy, 300 fast (5:21)
-- 50 easy, 350 fast (5:42)
-- 400 fast (5:27)
- 50 c/d and rush to work.

4,750scm

Clearly I was too tired today to keep that negative split going after half way (it was the classic case of going slower when 'thrashing'... plus I went out to hard)... I will come back to this set.

In other news, I finally got 'back on pace' TODAY following missing out in February on two work trips. Only to be now packing up my bags and off for two work trip weeks and no pool!

My Go The Distance 2014 Progress
163.46 miles swum (=287,684 yards, =263,058 meters).
View my monthly progress | my milestones/awards | Go The Distance 2014 results.
Most recent milestone achievement: 150 miles on 04/24.
36.54 miles (= 64,316 yards, = 58,811 meters) to next milestone (200 miles milestone).

---

My Go The Distance 2014 goal: 500.00 mi. Progress towards goal:

Congratulations! You are on pace for achieving your goal this year:
My goal pace: 163.01 miles required as of today to reach my goal by the end of the event
My actual current pace: 163.46 miles as of today

---

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

...plus.. It's my birthday Saturday. I can't swim Friday so I am thinking this Thursday of:

47 x 100m on 1:30

Just trying to figure out the interval or how to make it interesting. But also might do 4 x 100m Free on the 1:30, and then a 1 x 100 IM on 2:00, and repeat to 4,700m

---

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

1500m w/u (it took a while, many meters of swimming in the past week) on 16:00

that's one hell of a warmup!

600 warmup
10 x 50 pull
50 ez
6 x 50 s
50 ez
4x50s
50 ez
2x50 s
50 wamdown

1800 scm

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I'd do 47 x 100 on 1:47. That gives you enough time to kick or drill some if you wanted.
The best part about getting older is the interval gets easier...
love,
27 x 100 on 1:27 on April 3

---

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

my mom called last night and said my grandmother wasn't doing well. She is 94 and we have been expecting it. Got out of the pool this morning and had a phone message to call home; she died this morning.

8 mi run
4000 yd swim

5 x 100 on 1:30
5 x 200 on 3:00
100 kick
5 x 300 on 5:00 desc 3:55, 3:44, 3:43, 3:42, 3:43
100 kick
5 x 100 on 1:30
100 kick
200 back c/d

I am likely flying home tomorrow.

---

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 I'm sorry. Condolences from ours to yours.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

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

I'm so sorry, TC.

---

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

Sorry to hear, TC. You've got good genes apparently. 94? We will expect to see you at US Masters Swimming National Champs at age 90+ (of course you'll have to communicate through the grave to all of us that precede you).

---

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

I know, 94 is awesome.
She is with my grandfather in heaven now. I am sure he is delighted to see her. I picture them walking, with no canes or wheelchairs, through a garden. My grandfather always had huge gardens.

I fly home Thursday night and fly back on the 10th. Visiting hours are Tuesday and the funeral is Wednesday.

Thank you again for the condolences. It has been a long day.

---

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