Last swim of the month:

200s/100k/200s (2:18) w/u 100k 10x50@:40 :32~:36 100k 2x[25fl/50bk/75br/100fr]@:10RI fr 1:06 & 1:04 300 s/k cool - See more at: http://training.slowtwitch.com/...sthash.o0vQPp4v.dpuf
200s/100k/200s (2:18) w/u
(sat 10 mins yapping with pool manager about the recent triathlon held there)
100k
10x50@:40 :32~:36
100k
2x[25fl/50bk/75br/100fr]@:10RI fr 1:06 & 1:04
300 s/k cool

2000 sc yardages

Month total: 72,350 yardages or 41.1 miles - I'm pleased with that.
200s/100k/200s (2:18) w/u 100k 10x50@:40 :32~:36 100k 2x[25fl/50bk/75br/100fr]@:10RI fr 1:06 & 1:04 300 s/k cool - See more at: http://training.slowtwitch.com/...sthash.o0vQPp4v.dpuf

---

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

Didn't have much time this morning. 8 mile run, 1000 yd swim (8 x 125 kick the last length)

20 swims this month and 72,349 yards. HS you have me beat by a yard!!!

---

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 really enjoyed this one this morning

WU- 800fr underwater flipturn on odd lengths, 100dr
MS- 4x400 desc (1-4) and desc by 200 as 200 buoy/200fr rest :10 and 1:00 bw
4x200 " " rest :10, :30
16x50 (1-4k best intv, 5-8fr) X 2
800 same as warm up
5200 scy

129,000 yards for the month and only missed one day of swimming.

---

https://twitter.com/mungub

500 fr
300 kwf
5x{ 50 pull "3", 50 pull "5", 50 pull "7" }
2x{ 4x200 desc @3:00, 200 ez}
50 k
100 playing w/ camera
3700 scy

Brought my contour and a pole to practice today. Got some ok footage. Anyone have any feedback?
http://youtu.be/Ev0biJxoJ7A

Well, you probably have about 1,000 times more running than me. But, I probably have more cycling than you... :P

---

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

4 x 300 (100 Fr / 100 IM / 100 Fr)
6 x 150 @ 2:10
6 x 100 K @ 2:10
50 ez
100 Fly (1:16)

2850 scy

Feb Fishes made the ST Weekly Newsletter! TAKE THAT, 100 100 RUNNERS!!!!!!!

The Snot Rocket in the Pool thread did not make the newsletter.

---

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

Looks like your right elbow drops a bit more than the left...looking pretty good for all that time off (or even in general)...

No clock at all anymore...after being closed for a week, I hoped to show up this morning to a shiny new pace clock...nope...but at least they left the small wall clock, right? Nope. They replaced the wall clock with a huge poster of the back of some chicks head, holding a surf board on top of her head... Who made that decision?! Jimbo, you think we should put a pace clock back on the wall? No, no...why would we do that billybob? Well, jimbo, how bout leaving the old clock on the wall, so swimmers can time themselves, but with a bit of trouble... Nah, fuck 'em...I'm thinking lets put a HUGE poster of the back of a head, but with a surf board ON the head! Atta boy jimbo, now your thinkin!

So some pull and kick I decided...a miniature version of RFreds1's set...

400easy
2x200p
4x50k
2x150p
3x50k
2x100p
2x50k
2x50p
1x50k
100 easy bk/br

2000scy

Thanks for the feedback. I posted a thread to the main forum to get a few more eyeballs and got a reply from hotman of exemplifying "turnthrustglide" and "swinging". Found that both pretty funny and pretty insulting. Hope I don't become hotman's champion. Of course I think in an old thread he described Sun Yang of being TI like, so I guess I'd be in good company :)

Yeah, I'm watching that thread... ;)

That one is a goodie for making your legs feel like jello.

Pretty boring one today...


W/U
4X150 @ 5s rest (100free 50 back)


500 drill/swim by 50


Continuous 800 made up of 4X200IMs Drill


9X100s, 2 @1:30, 1 @ 1:00


8X50s back 2 @ :55, 2@ 50, 2@ 45, 2@40


4X
{100IM @ 1:30
3X50, 2 on :37, 1 on 1:10, #2 is all out}


Pull Set (First half @ 1:20 base, then 1:15 pace, then 1:10 pace for the last 100 and 200. Breathing every 5)
100
200
300
400
400
300
200
100


300 working on dolphin dives and flowing from them to race pace


200 easy
~6600scy

---

--------------------------------------------------------------------------------------------------------

Powered by KiWAMi, iRun Earphones, Zensah Compression, PowerBar, Training Bible Coaching and Xterra Wetsuits.

Twitter l Blog

got one more in last night.

1x300 warm up 5:00
1x800 PSKS 12:00
4x50 halfcycle :50
4 x 100 Free DPS 1:20
4 x50 one arm breathe opp. :50
4x100 Free 1:10
4x50 drill stroke :50
4x75 50stkstrong/25easy :55
rest 1:00

6x150 KDS by 50 2:45

3x200 descend 1-3 2:35
2x200 build 2:25
1x200 fast 2:15
rest 1:00

1x100 smooth 1:20
2x50 #1sprint,#2easy :50
1x100 strong 1:10
2x50 #1sprint,#2easy :50
1x100 strong 1:00
2x50 #1sprint,#2easy :50

200 warm down

5,700 scy

3rd time in the water after several months off...i am way out of shape. hoping to hit the water a great deal more in the next several months leading up to race season. anyways, here's what i came up with this morning:

400 WU
20x100 on 1:30
held 1:09-1:12 on all of them, but i started to tire pretty good at the end
300 IM drills
100 CD

Tues thru Thursday's swim workouts:

Tues.26.Feb.2013

2 x 500 free, sw/pl on :15r
6 x [(4 x 100 kick IMO) + (4 x 100 sw IMO] on :15r
200 free pull easy

6000 SCY + 3.5-mi run.

Wed.27.Feb.2013

1000 free
20 x 100 kick, 5 x IMO on :15r
20 x 100 IM sw on :15r
10 x 100 breast sw on :15r
200 free easy

6200 SCY + 3.5-mi run.

Thurs.28.Feb.2013

1000 free pull
10 x 200 IM kick w/o bd on :15r
10 x 200 IM sw on :15r
12 x 100 sw, 3 x IMO on :15r
200 free pull easy

6400 SCY + 3.5-mi run.

---

"Anyone can be who they want to be IF they have the HUNGER and the DRIVE."