3x (300sw/200kick/100scull)
4 x 125 free 1:30
6 x 50 Fly/Bk, Br/Fr :45

5 x 500 6:30
Odds : descend 1-3
Evens : 5x100 1:15 (15 sec. rest after last one to keep with 6:30)

7x50 Fly :50

250 Swim
--------------
5700 SCY

Easing into a recovery week. Had a tough run yesterday so an easy swim felt nice.

2150 SCY

w/u
500 descending by 200, 200, 100. Generally easy effort, pretty much floated the first 200

m/s
5 x 200 alternated hard/easy x 100 or x 50
200 1-arm drill. first 100 switched arms x 25, 2nd 100 switched arms x 50
200 buoy easy, kind of glided a lot

w/d
200 alternate back/breast x 50
50 easy free

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

Morning 2/2/15

I had a rough day yesterday on the bike so I didn't push too hard today

500ez
5x100 fins alt dr/swim by 50
16x50 every 4th fast (cruise was :39-:40, fast was under :35 without too much extra effort)
12x50 every 3rd fast
8x50 every other fast
4x50 all fast (all :32-:33 not pushing super hard but working a little)
4x200 pull RI :10 all 2:50ish cruising
4x50 alt br/fr on 1:00 cd

4000scy

Will lift weights later

---

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

A fine, pretty fast paced morning:

5x100@1:30 1:10/:12/:10/:10/:10
5x100@1:20 1:08/:10/:11/:10/:09
5x100 various kicks
200s 2:22
100k
200s 2:19
100k
4x100 as [25k/50s/25k] br/bk/fr/br

2500 sc yardages

---

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

2200m at lunch today. I probably shouldn't have had the fajitas and guacamole right before I swam though...

400 warmup

4x (
100 @ 2:00 recovery recovery pace
100 @ 1:45 - @ 1:20 pace
100 @ 1:30 - 1:15 pace
100 @ 1:15 - supposed to be 1:10 pace (actually 1:13, 1:12, 1:12, 1:11)
)

200 warmdown

Couldn't hold 1:10's today - I really needed a much longer warmup, and the brick sitting in my stomach didn't help. Hopefully I'll feel better this evening, if I can get to the pool. heavy snow forecasted, I might stay in if it is too bad.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Starting Week 5 of the Tarpon Challenge. Workout #1. 3100 scm.
Tom

ran 12 Saturday; took Sunday off; ran 11 and swam 2600 today

the current obsession set
5 x 100 on 1:30
1 x 200 on 3:00
5 x 100 on 1:30
2 x 200 on 3:00
5 x 100 on 3:00
500 c/d alt kick/swim

---

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

No swim tonight, got to shovel 2 feet of frozen water instead :)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Morning 2/3/15

Distance set day, so nothing super fast.

500ez
5x100 fins dr/sw by 50
3x(300/250/100/50) on 1:30 base rds 1/3 pull
300s were ~4:10, 250s 3:25-3:30, 100s under 1:20, 50s at ~:36
800 fins on 10:30
100ez cd
4000scy

Bike/run later today as well.

---

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

Can't you just wear a wetsuit? (They're fun in the snow!)

It's Two-thousand Tuesday (yay)
2000s 25:20
5x100 various kicks
100 cool

2600 sc yardages

---

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

Finally got back in the pool this morning, after a Tour of Sufferlandria induced absence.

1400 w/u
Then a bunch of Freestyle... done on the 1:30 base
1 x 100 + 4 x 25
1 x 200 + 4 x 50
1 x 300 + 4 x 75
1 x 400 + 4 x 100
1 x 500 + 4 x 125

4400 scm. And I am 1.75 miles ahead on Flog... but Feb is going to rough with work and play travel.

I am off to Denver, and hope to catch up with the Denver University Master's practice tonight at 7pm-8:30pm... Any other ST'ers swim DU?

---

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

7 mi run
4000 yd swim

5 x 100 on 1:30
200 on 3:00 (2:40)
5 x 100 on 1:30 + extra :30 after the last one
2 x 200 on 3:00 (2:35, 2:30)
5 x 100 on 1:30 + extra :30 after the last one
3 x 200 on 3:00 (2:30, 2:25)
5 x 100 on 1:30
4 x 200 kick the odds

---

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 m tonight.. Sprint day!

Essentially 10 x 300 as 3x( 300, 6x50, 12x25) with 300 warmdown.

Various strokes, sets of 25s were alternating easy / fast or easy/easy/fast.

Fun day.

Oh, and 3 hours shovelling snow on top of the shovelling yesterday. I'm logging that as "strength training"...

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

2x (200 free, 300 (50k/25sw))
4x50 :45 fly descend 1-4
4x50 :45 back descend 1-4
4x50 :50 breast descend 1-4

400 IM 5:30
200 fly 3:00
4x50 free :40
400 IM 5:30
200 back 3:00
4x50 free :35
400 IM 5:30
200 breast 3:00
4x50 free :35

4x (150 free 1:55)
(150 free 1:50)
(:15 rest)
(100 fast 1:10)

300 easy
-----
5900 SCY tonight. 1hr 30 mins.

Taper starts in a week! Can't wait for that time

Taper is awesome!

what events are you doing?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

200 Medley Relay, 100 fly, 100 back

Let us know how you do. meet in 2 weeks?

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Next Friday/Saturday actually.

Unfortunately I got really sick (of course at the most important time of the entire season) last week and tonight was my first night back in the water since last Tuesday. I would be tapering now but instead I'm just going to train this week and do a mini-taper/rest Sunday-Thursday next week.

2x[200s@3:00 + 300s@4:00] 2:32/3:42/2:24/3:41
2x[100k/200s/100k/100s]2:21/1:11/2:19/1:07
10x50@1:00 alt bk/br
200 s/k cool

2700 sc yardages

I might swim some more at lunch today. I might hit the gym. Decisions, decisions!

---

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

3 mi bike to work
6 mi run: 1.5 w/u, 11 x 400 @ 8.0, 8.2, 8.4, ..., 10.0 mph with ~.15 recoveries, 0.5 mi c/d
2400 yd swim

5 x 400 desc 5:45 - 4:57 w/ 50 kick after each
50 kick + 100 swim 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

You're swimming yards?

I have a meet coming up on the 21st - LCM.... Haven't 100% decided what I'm doing, but I might branch out and do the 100 back, and 800 free. I haven't swum either of those since college, it might be interesting, to say the least. Actually, I don't even think I ever swam the 800 in college either, I did swim the 1500 once.. yikes... For the 800, I had to ask coach how to swim that far :-) (She's a damned good 400 / 800 swimmer, so her pacing advice is like gold to me).

Anyway, 100 back, race ya!! (Time conversions and age-graded handicaps allowed - how about % of AG World Record?)

doing the 100 and 200 free as well, no fly this time, the order of events would have me doing something back-to-back if I did ANY of the fly events.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Last year I did the 800 SCM. Took it out way too hard, but still was able to to finish in 10:14. I think I could get that under 10 with some optimizing. At SW LCM regionals, my 800 was 10:31. This was day 3 of hard swimming - day 1: 1500 20:09; day 2: 1 mile OW swim in very rough surf; day 3: relays and 800. I was exhausted!

Lazy AM swim:
500s/100k 6:31
400s/100k 5:02
300s/100k 3:55
200s/100k 2:31
100s/100k 1:11
200bk
100k

2300 sc yardages

---

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

11 mi run, 600 yd swim... all I had time for. Didn't want to get out :-(

---

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

1900m at lunch. Pool is closed for a meet Friday-Sunday, so trying to squeeze in a double today.

1000 warmup (various swim / kick /pull / stroke)
12x50 desc 1-3 @ :60 - just trying to shake things out. 40's to 32's
100 ez
4 x 25 fly - moderately fast and smooth - work 7 kicks then stroke count. 8 strokes on each...
100 ez


Shoulders are still sore from all the shovelling over the last few days.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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