9 mi run, 1100 yd swim

500 on 7:10
50 kick
5 x 100 odds fast on 1:30, evens easy on 1:40 (1:14s)
50 back 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

7 mi run: 1.25 w/u + 5.75 @ 8:00/mi
1025 yd swim


300 w/u
50 kick
3 x 100 on 1:30
50 kick
3 x 100 on 1:30 odds fast
25 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

Sorry for not reporting on this thread. I really don't have anything specific to report. I've just been swimming a lot, around 70-90 min per day doing all strokes and mainly at the outdoor pool! Seem to be hitting 25K-30K per week consistently and really enjoying it with no particular goal other than just pushing myself and relaxing in the water at the same time.

One thing I have been working on is catching and holding the water with the outside of my forearm through the entire glide-catch-pull phase. I assume this is correct. If I watch Phelps or le Clos underwater, they appear to be doing that.

I think you go for your standard 500m blocks because mentally that's the groove you are in. I vote for the last 400m of the 10,000m to be 100-100-100-100 flyfree, so you need to tack on an opening 100m to this for your last 500 block!!!

I am actually planning a 10K lake swim this summer some time. Just trying to figure out a date and the route. Beach to Beach here is 4K, but I found that in the last 20 min of the second 4K I was getting low on blood sugar and hydration. I think I will map out 3x3.333K loop or 4x2.5K loop with a bottle at the beach with some nutrition in between loops. I hope to find some guys and girls wanting to join in for part of all, so 4x2.5K might give a variety of people options or setting the start time for each loop so people can dive in and join. It's more fun with company and chasing/leading.

Just did a 10k yesterday with a 2.5k loop. The course, applegate lake in southern Oregon, was gorgeous. Leader of the swim was gone in 300m, but after about 7k I settled in with two other people and had a sprint for it at the end. I was third overall.
Feeling like I needed some longer pool swims (been averaging 4K and I don't think I've been over 5k this year) to really get the most out of myself, but generally happy I could race and push it hard at the end.

Hey that is super cool. Maybe I will try to "organize" an informal event locally. How did the 4x2.5K loops go. Did you come out of the water on each loop with the chance to hit some nutrition and then dive back in, or was is zero nutrition? When I did my 8K swim I chugged a bottle of Gatorade at 4K, but I think I was paying for doing a 4K swim and a 90 min ride the evening before and doing this swim the next morning. My body was just low on glycogen. I could survive 10K on nothing, but it would be no fun. Depending on waves and wind, my projected time would be 2:45 to 3:10 (my 8K was 62+72, but I was told that I swam the long route on the way back and looking at the map, hugging the shoreline on the way back was longer....but regardless 2:14 for 8K, so add on another 35-40 minutes for slowing down even more and I would have been right around 3 hours that day, but you actually have to do it)

There was a nutrition table for each loop. I didn't practice this, but based on old marathon training I quickly squeezed a gel into my mouth and then took a big slug of water. I think that worked out pretty well.

Glad you're feeling better, Anna.

10.6 mi run in 90 min.
1425 yd swim

5 x 100 on 1:30, extra :30 after the last one
200 fast on 2:45 (2:32)
3 x 100 on 1:30, extra :15 after the last one
2 x 200 fast on 3:00 (2:30, 2:29)
25 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

Congrats on the 3rd OV!

---

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 one! Congrats!

What have I done since the Bridge Swim? Let's see...

7/11 - Ocean swim at Shaw's Cove, Big surf day & saw a wave break way out on a reef.Went out there to watch, but no more big waves came, so swam back. Followed that with an afternoon trail run of 4 miles - not terribly quick.

7/12 - Another ocean swim with even bigger surf which made entry and exit a bit challenging. Water has spots over 70 deg, otherwise, 66ish. Followed up in afternoon with a climb-challenging ride of 23 miles in a hour and a half.

7/13 - a 6.5 mile quickie ride and then Coveathlon #4 - a 1k swim & 5k run combo. I'm still honing my post-swim run stride to reduce effort yet go faster. Getting there - currently holding a 7:23 pace.

7/14 - Ocean swim again - 2442 yards in 34 minutes. The ocean got weird with spots of real cold (62) water and spots of real hot (74) water. It's rather embracing to hit those cold spots! Followed that with a challenging trail run of 4.5 miles and 900 feet of climbing. The later in the early evening, back out to the ocean for another 2447 yards in 37 minutes - fighting wind-blown chop.

7/15 - Big group swim in the morning from Oak Street, Laguna Beach - 3428 yards in 47 minutes. was awesome... felt the energy flow. Still those weird pockets of hot & cold. Later on around noon, rode the bike for 14.6 miles out and about the local area, with a few healthy climbs.

7/16 - no swim. Instead, was invited to run/hike from Palm Springs Tram to the peak at Mt. San Jacinto - nearly 11,000 feet up. Made my legs wobbly up there, but was a fantastic trek - 10.5 miles in 3 hours with 2,571 feet of climbing/scrambling & running where we could.

7/17 - Pool swim, 3200 yardages

W/U
300 s
100 k
100 br
4x(3x50@:50 s/m/h)
100k
2x400 pull
4x25s@:25 2 breath
4x25fly@:25 4 breath
4x25bk@:25
4x25br@:25
10x50k@1:00 all strokes
200 s/k cool

---

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

Hey, the key is to enjoy sport every day and enjoy every workout or don't do the workout. Never do the workout that makes you miserable because you HAVE to do it for xyz race or performance outcome. It's not worth it!!!

OK, I decided to get a bit more structured in my unstructured workout life and do something AnnaS approved.

Yesterday was a 5K swim as 10x500m

But inside each 500m, it was pretty "free form" in that I did whatever I felt like, but it worked out to something like this:

• 1x500 warmup/build focus on kick streamline
• 1x500 random kick drills (kick on one side, on back streamlined or on front streamlined for 25 m at a time with 50m swimming trying to focus on that)
• 7x500m as 400m hard, 100m recovery with minimum 100m fly during the 400m which could randomly contain free as well as the other two strokes....pretty random, ending on the 400m point, but going hard, then 50m kick board and 50m easy free and start the next one. During this set, I was alternating using paddles and no paddles.
• 500m "cool down/random swimming"

I think basically I don't have enough focus or attention span to keep doing something fixed. Maybe this is why I gravitated to triathlon in the first place. When I was a kid/teenager, I competed in all of the sports below to varying degrees of proficiency or inefficiency: soccer, baseball, cricket, field hockey, ice hockey, football (the American/Canadian type), tennis, badminton, ping pong, track, cross country, water polo. In adult life, swim, bike, run, speed skate, XC ski, snowshoe (I basically end from a multi dimensional athlete who could deal with projectiles in all dimensions at speed, to a linear trajectory athlete LOL)!!!

Dev

Hey I assume the limitation on the fly kick is a result of falling at Roth and just temporary!

Cycling is kind of a work in progress...pedal for 10-50 pedal strokes and then soft pedal a few and stretch for a second and restart. It's definitely not full power. Imagine the feeling you get just before an uncontrollable calf/hamstring cramp and battling it off and on inside every minute. Very frustrating, but at least I am outside. Swimming I only have this the moment I push off and then after a dolphin kick or flutter kick it goes away. 50m pool would be better for sure!

So when is the date for your 10K swim attempt?

Came here to complain. :/

Went to my regular pool. HS under construction (under demolition actually) first the water main was cut, then they lost power for like a week. Pool closed.

No prob went to another nearby pool. Closed indefinitely due to unspecified maintenance issue.

Okay that kind of sucks!

Went to the icky outdoor community pool. They had a special event going that was not on the posted schedule. No lap swimming.

Oh come on!

Finally went to the nice pool some distance away. Found complete mayhem. Families, kids, land whales floating, frog kicking, no one actually swimming. Sure I could have kicked a kid out of a lane but don't need that hassle. It would have been "my fault" if a kid entered my lane and I ran into them.

ugh, super frustrating.

here: 7 mi run in just a few seconds over an hour, then 1925 yd swim

19 x 100 as 5 on 1:30, 12 on 1:25, 2 on 1:20
25 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

6.8 mi run w/ 2 x 1 mi + 2 x 1.1 mi @ 7:03 pace
2100 yd swim

500 on 7:30
5 x 100 on 1:30
50 kick
2 x 100 on 1:30
6 x 100 fast (1:14 on the first one then 1:12s), 50 kick after all but the last one

---

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

8.2 mi run played w/ incline
1550 yd swim

500 w/u
50 kick
2 x 100 on 1:30
200 fast 2:28
3 x 100 on 1:30
200 fast 2:26
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

Had a fun practice today. well "fun" should be in sarcastic air-quotes, I felt like shit, but plowed through anyway. Not sure if I'm just off or if the antibiotics I'm on are affecting me.

600 SKP warmup

10x100 @ 1:30
100 kick easy
4 x 100 @ 1:25
100 kick easy
3 x 100 @ 1:20
100 kick easy
2 x 100 @ 1:15
100 easy
1 x 100 @ 1:10

100 warmdown

missed the interval on the last couple. 2nd 100 on 1:15 I only did a 1:16, and the 100 @ 1:10 was a 1:11 (leg cramps the whole way...)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Rest day here; left at 5 am to get from Maine to Oklahoma. (Currently in Texas)

---

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

HS,
Great to hear you made the race. And got the 'finish'! Btw... That 'some dude' is my competition up here in Ory-gun. I only get to win races when he ages out of my AG. Are you coming back next year for the National Championship version??? :-) Plus swim two other Nat's that week(!)...???

---

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

Trexlera,
Did you do your 5k/10k postals yet? I'd like to come down and get those done. I am not doing Elk Lake. But would like to get those (postals) done soon.

---

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

That dude's a beast! I have not made any plans for next year yet. Just trying to get through my massive schedule this year. Recently added; Maui Channel Swim relay and Waikiki Roughwater. The GF wants to do Bridge Swim again since she dropped out - got too cold. We'll see how it all shapes up as this year progresses.

7/18 Shaw's Cove swim around Seal Rock in the morning. 72 degree water and a flat day. Easy swim of 2801 yards in 47 minutes. Followed later with a short bike ride and short run. Ride was hilly. Was thrashed after run.

7/19 Another Shaw's swim in the morning, this time wearing my Icebug running shoes to see how they are in the water for Casco Bay SwimRun. They're fantastic! Just after exiting the water, I ran along the beach and onto the exposed rock reef to see how they feel running wet and on wet rocks. Again fantastic. I highly recommend them if you ever do this type of event.

7/20 Morning at Shaw's Cove again. This time with my GF/Training partner. We both swam in our shoes. She's testing Altra Lone Peak 2.5s. She's ok with them, but would prefer something that drains faster. So she may be still searching. She tried the new VivoBarefoot Otillo shoes and hated them. We also did a 5.5 mile run in the afternoon... in more normal shoes (Hoka Claytons for me... is that normal enough?)

7/21 Hey! Shaw's again in the morning, only this time we went South to Rockpile (surfing spot, that when it breaks, you risk your life in there) 2732 yards in 45 minutes. And then one more time in the afternoon, at Shaw's - 2752 yards in 40 minutes.

7/22 A great swim this morning from Oak Street, Laguna Beach. Swam north, across Main Beach, then around Bird Rock (really shallow there) and back. Newport Beach lifeguard, Brian Buck and I stayed together and hammered the return trip hard. My arms feel it. 3860 yards in 58 minutes. Will do a decent distance run later on today.

---

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

Did not post that much, but this week


I have been doing a main set that is 5x400 which goes as

• 50 fly-150 free-50 fly-150 free medium size paddles
• 20 second rest
• 100 fly-100 free-100 fly-100 free no paddles
• 20 seconds
• 50 fly-150 free-50 fly-150 free large size paddles
• 20 seconds
• 100 fly-100 free-100 fly-100 free no paddles
• 20 seconds
• 400 free large paddles

For the fly legs, it's not really the full 25 meters. I am trying to do 8-10 underwater dolphin kicks working my core so I cover 1/3 of the pool, but it really is a lung buster and core burner

Here is the version of paddles I am using, red medium, yellow large with no wrist strap, only middle finger strap:




On one day this week, I did 5x200m as 100 fly-100 free on 2 min. I am thinking of trying the 1000m half fly half free TT when I return to my indoor pool in Sep (faster). Currently enjoying the outdoor pool and generally not looking at the pace clock. I think I will hit another week of 30K swim tomorrow. That used to be a good month of swimming for me 2 years ago. Funny when you mainly just swim, it's not insane!