3 mi bike to campus, 8 mi run split 33:40/32:38, 2100 yd swim

8 x 100 first 4 on 1:30, second four on 1:25
50 kick
5 x [100 fast on 1:30 + 50 swim/50 kick on 2:30] 1:10, 1:10, 1:10, 1:10, 1:11
250 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

A good month, indeed!

500s
4x250 kwf all strokes
5x100@1:30 1:11~1:08
5x100IM@2:00 1:24~1:19
5x100@1:30 1:09~1:11


3000 sc yardages
Probably lame to do since I have a 1500scm race tomorrow as part of the 3-day regional championships this weekend. I'm not all that pumped up for it and I have a cold, but it'll be fun - an indoor pool, no less, in Southern California!


Friday -1500
Saturday - 400, 100br
Sunday - 800, 50br, 100IM

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

Dec 1
1 Hour Trainer AM; 4 x 10

2500 Lunch time swim
W/U
1 x 100 Free
1 x 100 Choice (50 back, 25 breast, 25 free)

Build
2 x 50 kick
2 x 50 free single arm
2 x 50 free catch up
2 x 50 free finger trail
4 x 50 free on :50

Core (x2)
2 x 200 free w/ fins
1 x 400 IM w/ fins

C/D
1 x 100 Choice (50 free, 25 back, 25 breast)

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____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

3 mi bike to campus, 10.6 mi run 1:31:18, 1500 yd swim

300 on 4:30
200 on 3:00
3 x 100 on 1:30
200 on 3:00
300 on 4:30
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

Yesterday, 3500 SCM
300 choice
6x50 descend 1-3, 4-6 on 60s
2x200 pull with 20s rest
200 long and strong
15x100 with 10s rest as {
1-3 fast
4-11 T pace
12-15 descend}
8x50 strong on :50
300 choice
- the 100s didn't feel all that awesome but I was able to hold :35-:36 for the 50s.




Today, 3800 SCM

300 choice
6x50 descend 1-3, 4-6 on 60s
300 long and strong
800 steady with last 200 at T pace 30s rest
600 steady with last 150 at T pace 30s rest
400 steady with last 100 at T pace 30s rest
200 steady with last 50 at T pace 30s rest
100 ez with 60s rest
100 all out with 60s rest
300 long and strong
300 choice
- ~1:20/100m for most of the set and managed to do a 1:04 for the fast 100.

Its this the Carson SPMS Meet? I've always wanted to go.

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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)

Warm Up
2x 150 swim/100 kick

8x25 @40 small parachute 4 free, 4 fly
4x50 @ 55 backstroke
4x50 breast @ 1:10
12x25 fly with fins @ 30 3 fast/1 easy
3x200 @ 2:30 pull 2:15, 2:17, 2:13

4x25 easy free/tempo breaststroke
100 easy

2200m

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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)

It's in City of Commerce at the Brenda Villa Swim Center. I'm here now. Nice indoor (cough cough - eyes burning a bit ) atmosphere. I swim in about 45 minutes. Time to get wet, I guess.

Update: I swam the 1500 in 20 minutes flat. My best is 19:35. Well, I'm not peaked and have cold. Still, that currently ranks me at #5 in the nation.

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

First swim of the month, getting fit for the guppy challenge!!

3x500- swim@7;30(7;05), pull@7;00(6;29), IM kick@10;00(9;29)
3x(100/100@1;45 buoy/100IM kick@2;00) 1;23 to 1;21swims. 1;52/1;50/1;46 kicks
500 easy pull- 6;46
2600SCY

How did it go? I'm doing a 1500 SCM swim next month in SF. It's my favorite meet of the year. I swam 20:40 last year and was hoping to go sub-20 this year, but with my shoulder surgery in September, that's not going to happen. New goal is sub-22.

Distance workout yesterday with Masters (SCY):
1000 @ 80% - 13:20
5 x 200 on 2:50
500 @ 90% - 6:42
5 x 100 kick
500 all-out - 6:54 (this was ugly)

Today: 10 mile easy run.

a 20:00:00 is kinda cool!

---

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 rounded a bit: 20:00.89
Hope that's ok. I know it follows some mathematical rounding scheme… truncate?

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

Wow - great swim! Good for you for powering through.

Nice.


Not sure when I'll get a 1500 in. Hit 9.06 for 800 in training recently

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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)

Second swim since IM AZ and feeling slow in the water.


600 swim
300 kick with fins (25 fast/50 cruise)
200 (25 fists/25 swim)
4x125 on 2:00 avg 1:45
300 pull with paddles
200 (25 back/25 swim)
4x125 on 2:00 (1:39, 1:39, 1:38, 1:36)
100 easy

2700 scy

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

500 warm up alt swim/kick x100
10x50 free swim with fins @ 50 strong underwaters
6x150 pull/paddles hold under 1:45 @ 2:00
4x25 Fly @35 parachute
100 25 easy/25 fast

---

___________________________________________
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)

LOL. That's a very nice swim.
6 mi run progressive 9:00, 8:25, 8:08, two splits I don't remember, 7:14
1000 yd swim (500 swim + 50 kick + 400 swim + 50 kick)
felt really stiff in the water. Arms sore from the fast 100s the other day I think.

---

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

Masters swim from earlier in the week. Felt like garbage warming up and then surprised myself leading the main set and feeling comfortable.

WU- 400/300/200/100, 2x100
MS- 3 rounds of (4x100@1:15, 3x100@1:10, 2x100@1:15, 1x100 under 1:05, 100ez, 4x50kick @:50, 50 easy)
5800 yards

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https://twitter.com/mungub

DEC 3

W/U
200 free
100 back

Build (x2)
1 x 100 catch up
1 x 100 free single arm
1 x 100 finger drag

Core
4 x 200 IM w/ fins
2 x 150, 100, 50 w/ paddles :15 ri
1 x 400 free pull
4 x 50 IM (fly/back, back/breast, breast/free, free/fly)

C/D
100 choice (50 back, 25 breast, 25 free)

3000 scy

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____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa

1 line wonder

15x100 @ 1.20 average 1.08

---

___________________________________________
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)

My swim club holds a triple crown challenge every with the last part being 100x100@1:20. The goal is to shorten the distance if you can't make the interval. You MUST make the interval. I participated last year in just this third part and failed after 33 and started throwing some 75s in there. Some began with 125s!

I wrapped up the 3 day regional swim meet with pretty tired & sore shoulders which was apparent in my last two events. But, three 1sts, a 2nd, a 3rd and a 4th. Here's the breakdown:

1500M Free Fri, 12/02/2016 20:00.89 1
400 M Free Sat, 12/03/2016 5:03.85 1
100 M Breast Sat, 12/03/2016 1:25.78 2
800 M Free Sun, 12/04/2016 10:24.13 1
50 M Breast Sun, 12/04/2016 40.00 3
100 M IM Sun, 12/04/2016 1:21.74 4

I'm most proud of my 800. I was just 2 seconds off my best of a couple years ago and that currently places me third in the nation with first being.. 2 seconds faster... so close!!

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

Those are some fantastic swims.

11 mi run, 2300 yd swim

20 x 100 on 1:25
100 kick, 100 back, 100 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

Dec 5
1 hour AM trainer, 2 x 20

2500 scy lunch swim
W/U
1 x 100 Free
1 x 100 Back
1 x 100 Choice (50 back, 25 breast, 25 free

Core
4 x 150 Free on 2:10
2 x 200 IM w/ fins :30 ri
4 x 75/50/25 pull :10 ri
2 x 200 IM w/ fins :30 ri

C/D
200 Choice (50 back, 25 breast, 25 free x 2)

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____________________________________________________
"As for "xxxxxx"...what can I say? You sound like a dick. If you don't want to answer the question, just shut up." AllezPappa