6.7 mi run w/ 2 x 1 mi (8:00, 7:53) + 2 mi @ 7:47
1000 yd swim

4 x 100 on 1:30
2 x 50 kick, swim
4 x 100 odds fast 1:10, 1:10
2 x 50 kick, swim

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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

Pool swim yesterday:
3200 sc yardages
5x200@3:00 alt fr/br
10x100 kwf various strokes
10x50@1:00 pull scull/br
10x50@1:00fr ez down/hard back ~:34
200 cool

Noon bike ride yesterday, as well - 13 miles through Coto de Caza

This morning had me in the cold ocean for 2717 yards in 38:35. 56 degrees & wore only my DeSoto T1 top. A bit chilly, but no post-swim shivers.

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

I swim 4 times a week:

Monday: Easy/Recovery swim (recovering from a hard weekend with a long ride and a long run). <- This swim is done @ masters.
Wednesday: Distance <- This swim is done @ masters.
Friday: Speed (25s or 50s hard, with long rests). <- This swim is done @ Masters
Saturday: Threshold (50s or 100s with small rest). <- This swim is done solo.

When would be the ideal time to add some paddle work, and what kind of works outs will yield the best bang for my buck with paddles?

Week 3 of The Guppy Challenge this week.

2400m monday doing the normal 'Guppy' main set. The single arm drills still make me feel like i'm snaking down the pool like crazy but I guess thats kind go the point.

2500m today doing the 'Tarpon' main set as I had a bit more time.

12 mi run splits by 3 mi 26:27, 26:24, 25:17, 24:12
1800 yd swim, main set 10 x 100 on 1:30

---

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

3000 SCM this morning - tired from shoveling snow yesterday.

MS: 10 x 200 (odds breast, evens free)

https://swimming.ca/...99997/?faction=66146

Mini swam 800m in 14:39.

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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)

Good but crowded swim this morning for Guppy challenge week 3 swim 3.

2200SCM.

First go with banded ankles today. Well I didn't actually have a band so just clamped and pool buoy between the knees and first myself to keep the big toes touching and still. Tough but interesting to try and keep those heels out the water without any kick to keep them up.

Main set some more improvements. sub 7mins for 400m for the first time ever and I think I went 1.39 for the final 100! The lane had 5 of us in it though and I found myself catching most people up so I think the times may be skewed from the usual empty lane. Swimming in a different pool for a few days makes things feel very wrong

I got up too late to make it to the ocean, so opted for pool.


1000s 13:11
4x250kwf various strokes
200IM w/fins
Ladder-down on :45 base
200 2:20
150 1:45
100 1:07
50 :32
10x50@1:00 pull 25 scull/25 alt br/fr
300 s/k cool


3500 sc yardages in an hour

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

Hey the Sutto fly+breast, is that one stroke breast connecting to one stroke fly and then back to fly-breast and keep doing that? If so, that is what I do to warmup for a proper set of fly.

My swims are down in duration this month as I got busy at my new work. Since I run the local innovation lab for the new company, it's probably not a great example to be gone for 80 min of swimming + 20 min of overhead, so most of my swims at 40-45 min of swimming + 20 min of overhead as I am devoting my mornings to either treadmill running or snowshoe running. My swims being shorter duration have all been much harder. My dolphin kick is getting pretty good as I have been focusing on that a lot to work my core for my rehab towards running and it's helping my running.

How is your training for Roth? I am beginning to think I could do an Olympic tri this summer at the rate of improvement of my nerves/disc. Nationals are in my town (Ottawa), so that could be fun....then again, I should keep my focus on rehab and not think of racing, but it is hard not to do when you see progress.

Dev

8.6 mi run, 2000 yd swim

5 x 100 on 1:30
5 x 200 on 3:00
100 kick
4 x 50 fly/free on 1:00
200 c/d alt stroke/free by 25

---

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

1 Hour ePostal set for Monday morning. Have a lane booked from 9 to 10:30 & my dad is taking splits. Goal is 5000m +. If my conversion is over 5500y for the USMS ranking then all the better.

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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)

8 mi run, 1300 yd swim today

I woke up around 3 am with a sort of strained rhomboid, so I just swam easy. Didn't seem to make it worse.

---

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

Sucks. Strained the tendon on my big toe. We had a huge melt this week and I slipped on some ice running at night and went down funny. PT said should be ok and only 2 - 3 sessions needed to speed up the healing.

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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)

Wow, 5,000m that's haulin' ass! I did mine the other night, goal was 4,200 SCY, stretch was 4,300 but after about 500 yds I felt short of breath, don't know why. Only managed just over 4,100, last year was 4,140. I felt my breathing got better after about 3,000 yards but by then fatigue started to set in.

Just one of those days I guess.

Good luck on hitting 5K I can't imagine going that fast for an hour.

I strained mine once racking my bike at a triathlon. They were offering free post-race massages and were just setting up. I asked if the could work on it before the race. They did what they could; apparently enough as I won it.

Big swim today - 5000 SC Yardages
3000 39:15
1000 IM KWF
4x200 alt BR/FR
200 s/k cool
An hour & 12 minutes

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

Have made 4800m in SCM pool a few years back. I am pretty fit right now. Think its possible. My LCM 5k was 57xx in 1999.

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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)

I'm going to try the ePostal tomorrow. My stretch goal is 4k.

With all those walls good tight streamlines might make the difference between 4,950 and 5,000 at the one hour mark I would imagine.

Over an hour swimming SCM and converting to SCY is a disadvantage but not the end of the world ... 18 fewer turns at that speed.

---

___________________________________________
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)

close, but no cee-gar. 3875. Kept going for another bit to make it a full 2.4 in 1:06 (25scy)

That's very close! Nice job.

8.3 mi run, 1500 yd swim here. Main set 2 x [5 x 100] on 1:30, 1:25 with 100 kick between them.

---

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

All this rain is keeping us (but not surfers, hmmmm) out of the ocean. So, many went to my pool. Scot pushed me ahrd, although he wore paddles for most of it, but killed me in the pyramid...

4500 sc yardages
1000s 12:40
250 br kick
pyramid on 1:30 base
100 1:06
200 2:22
300 too
400 delerious
400 to
300 read
200 clock
100 1:04
750 kwf alt strokes
10x50@1:00 br down hard ez bk return

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

Snort.

8.5 mi run 66 min (a bunch of it was progressive and fast)
2000 yd swim w/ 5 x [100 fast + 100 easy + 50 kick] held 1:10 high

---

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