7.6 mi 59:57 w/ 5 mi progressive 8:00, 7:53, 7:47, 7:41, 7:35
3300 yd swim


500 w/u
5 x 100 on 1:30
50 kick
200 fast 2:29
2 x 100 on 1:40
50 kick
2 x 200 fast on 3:00 (2:29, 2:30)
2 x 100 on 1:40
50 kick
3 x 200 fast on 4:00 (2:29s)
450 c/d kick the 3rd 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

Off to a great start on "time to get fit again, take 2" after take 1 was spoiled with the back spasms.

Monday: 3 mi run, 2200 yd swim
Tuesday: 6 mi run, 2100 yd swim
Wednesday: 3 mi run, 2500 yd swim
Thursday: 6 mi run, 2800 yd swim

7 mi easy run, 1800 yd swim, 2 mi bike (errand ;-)

500 w/u 6:56
50 kick
5 x [100 fast on 1:30 + 100 easy/50 kick on 3:00] held 1:10s

---

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

Raced mid week LCM (Wed/Thurs) 400 Free 4:24.08, 1500 Free 17:32.00, 200 IM 2:21.91



400 was day and 1500/200 IM were day 2. I had about 25 to 30 minutes to get ready for IM after the mile.

400 is a Provincial record for 40-44 (Canadian is 4:22.55 by a 1980 Olympic team member). Slashed about 15 or so off Len Gushes 1500 Canadian record. 200 IM records are 2:15/2:17, but I'm happy with my time coming off the 1500. Beat the guy who swam a 17:03 1500 in the IM.

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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)

Congratulations. Those are great times.

Yesterday 8 mi run w/ 3 mi @ 7:41 and 2 x 1 mi @ 7:35, 7:30
today 43.5 mi bike

---

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 work. What have you been doing for 1500 sets?

You know I am going to have to get you voted off the island if you keep posting about running and biking on the fish island even though you are the queen of the fish island.

I just finished my biggest swim week ever. Just a bit over 38000m of swimming. Not that long ago that would be 2 low volume MONTHs of swimming. The only reason I did not hit 40000m is I consumed all pool hours available to me in my week! I THINK I could have done more. And I did a fair amount on intensity in all strokes.

Today 95 min swim. Main set was x 400's even IM oriented odd as free with paddles

Odd = 50 fly 25 back 25 breast 150 free 50 fly 100 free
Even = 8 times (25 sprint+25 recovery)

Super impressive times, well done!

I haven't been swimming a ton lately, 1-2x/week but I did a pretty cool one on Thursday. Just under 14 Km in a tidal river (with the tide) with a friend who wanted to get in a long swim after having an open water swim event cancelled due to weather last weekend. I wasn't sure how that would go given my limited swimming lately but it was a pretty relaxed pace for me so lots of fun! We did some bridge jumping and even a water slide! :)

Also, PEI won their first swimming medal at the Canada Games in over 30 years this week which is a pretty big deal for our little pool. :) Crazy thing is the last swimming medal for us was in 1985 by..... her mother!

Friday: 3 mi run, 3100 yd swim (7x300 main set)
Sat: 2 hr ride w/5x10' @250w which was my HIM power this spring before I got fat and out of shape :(
Sun: 9 mi run

That is ridiculously fast! Well done!!

38000m in a week!!! Gross! lol

I believe slowman's points system is 1 point per 100 yards swim and 1 point per mile run. This in slowman terms 40,000 yards is the same at 100 miles of running in terms of aerobic load. I would say that aerobically these hours of swimming were much harder than running for the same aerobic points, but in terms of wear and tear and feeling battered, no comparison. Other than some heavy lats, shoulders and core, it's not too bad.

Saw that... Tom is doing great in PEI...

Cole Pratt... next level kid.

---

___________________________________________
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)

", PEI won their first swimming medal at the Canada Games in over 30 years this week which is a pretty big deal for our little pool. :) Crazy thing is the last swimming medal for us was in 1985 by..... her mother! "

That's awesome, not bad for a bunch of potato farmers ;-)

I haven't been doing a lot this month, other than a couple of video sessions with my new GoPro Hero Session (available at fine retailers near you ;-)

I've been in about twice a week. One more week in the pool before the maintenance shutdown, so I need to get some metres in this week. Meant to get in yesterday, but I wsa exhausted after camping over the weekend with a toddler and an 8 month old.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I bike like 2x a week lol

7.1 mi easy run 61:50
1900 yd swim
EDIT - later, 2 mi bike errand

5 x 100 on 1:30
50 kick
5 x [100 fast on 1:30 + 100 easy/50 kick on 3:00] 1:10s and 1:11s
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

3.7 mi run, 3000 yd swim

400 easy
400 kick down swim back
400 pull
3x(300 tempo, 2x50 kick down swim back, 200 pull)

HS! Nice photo!

http://www.slowtwitch.com/Lifestyle/The_2017_SwimRun_USA_Casco_Bay_6505.html


How was 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

FUN!

I posted over on the CascoBay thread:

But I'll add here that at the pre-race meeting, Jeff Cole kept reminding us how this isn't triathlon, as if it's something tougher. He said it so many times, it got under someone's skin and he stood up and lashed back at Jeff. It was weird. But, it's just a different animal. You don't have buoy markers on the swims and your target landing may not be visible from the swim start. You are given a map with distance and bearing for each swim, hence a requirement to carry a compass and know how to use it. The run is like trail running with a piece of ribbon tied to a twig here and there.You have to be aware on the run, not only looking down to not trip over ruts, rocks and roots, but looking ahead for the next ribbon. So, no, it's not triathlon, it's another cool fun, very challenging thing to do, made even more so by doing it with a partner.

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

https://swimswam.com/...7-canadasummergames/

On my easy week... Friday was Legoland, Sunday Sea world, today Knotts, bring on Disneyland...

---

___________________________________________
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 glad you had such a good time! Did you do anything fun in the Portland area while you were visiting?
Congrats on the finish.

---

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 w/ 3 mi + 2 x 1 mi @ 8:00 pace
2525 yd swim


20 x 100 on 1:30 (1:24s at the beginning to 1:15 in the second half to 1:13 on the last one)
525 c/d mix stroke, kick, free


I need to drop the interval the next time I do that set.

---

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 progressive run

2000 yd swim

400 w/u
4x50 drill down, swim back
200 kick down, swim back
4x50 fast down, easy back
16x50 on 45 ~:35-:36
1x50 sprint :29
150 pull c/d

We went to some breweries and ate in Yelp 4-star and up eateries - all very nice. Ran the path over to Back Cove, along the graffiti wall (cool) and would have gone further, but, heck, we had a race coming up. I bought two pairs of silly socks, she bought touristy things (Lobstah and Beeyah t-shirts and moose things and such) for her little nephews. We did not give in to Holy Donuts, though, nor did we consider street vendor oyster sliders. We did indulge in duckfat fried citrus infused donut holes with caramel dipping sauce (YUM!)
So now we've been to both Portlands. Oregon is definitely funky and weird and CROWDED! Maine is easier going, can get anywhere by foot (as we did), friendlier people, but too many yapping seagulls. Both have good beers (beeyahs)

Swam back at Shaw's this AM in choppy windy, but warm (72 deg) and clear waters. 2488 yards in 41 minutes.

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

Hey, another running posting? Where are you when we have the 100/100 to post about running!!!

OK, today's swim 85 minutes, main set 5x400m as

1. 50 fly-25 back-25 breast-150 free-50 fly-100 free
2. 400m free moderately hard paddles
3. same as first 400
4. (100 fly-100 free )x2
5. (50 fly-50 free)x4

Dev

LOL!

The Back Cove path is really nice :-)

---

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