nicely done!

Friday - 12 mi run
Saturday - off
Sunday - 12 mi run, 6 mi bike
today - 3 mi bike, 7.2 mi run, 1600 yd swim

500 w/u
100 kick
5 x 100 on 1:25
100 kick
300 c/d

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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

Awesome swims!

I aggravated my hip flexor on my long run yesterday, so today was a lot of pulling. Legs were tired anyways.

800swim on 12:00 warmup
8x50 odds stroke, evens drill/free by 25
15x200 pull on 3:00 every 3rd w/paddles desc 2:55-2:45 by 3s
100ez back cd

4300scy

Going to do some strength stuff later to get my hip feeling good again.

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

Thanks, you and TC.
This AM I feel like I swam a 5k!
so did a lazy 2400 of stuff...
500s
5x100 various kicks
10x50 alt bk/br/fr
5x100@1:30
400 s/k cool

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

5x500
#1 swim on 7:20
#2-5 pull on 6:40 descend (6:31,6:23,6:12,6:00)
200 easy

2700scy

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

I couldn't fathom swimming that fast unless I was being towed or strapping a trolling motor to my back.

I felt like garbage Saturday morning, no mojo whatsoever, so I took a meritorious day off from all training. Raced a 7K yesterday and felt great.

this morning's swim was 2850 SCY, planned 3000 but lost count of what I was doing after a minor collision with the guy splitting the lane. 50-50 blame, all good

w/u
300 easy
4 x 50 hard
m/s
100 kick
5 x 200 free, hard
100 kick
4 x 200 (2 w/buoy should've been 3, 2 w/paddles) one buoy set was 250
100 kick
w/d
200 back/breast x 50

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

Sunday pm:
12x75 @ 1:15 swim/kick/swim to warm up
8x75 @ 1:05 fr/ba/fr
10x100 @ 1:20 pull
100 cd
2,600 scy total

Monday pm:
1000 WU
20x100 paddles @ 1:20 (1:09-11)
20x75 kick w/ fins @ 1:00 (:51s)
20x50 swim @ :45 (:34-5s)
20x25 kick no fins @ :30 (:23-4)
6000 scy total

Still fairly lazy this AM, but still did my straight Tuesday 2000

2000s 26:~
7x100 mix s/k various strokes


2700 sc yardages

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

No rest for the wicked day for me.

3000 SCY


w/u
300 easy
4 x 50 (set new pb @ :39)
m/s
2000 free, :60 rest
(400,300,200,100,100,200,300,400)
2 x 50 ankle band
100 paddles
100 buoy
w/d
200 back/breast x 50

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

I love pyramids (but haven't done one in awhile)

I'm still a bit sore from the swim meet - man, I'm getting old!

4x[200s/50k]
5x[150s/50k]
5x100@1:25 1:11~1:08
100k cool

2600 sc yardages

I got my 1000 yard race splits back. Check out my 100 splits:
01:06.3 01:11.4 01:11.2 01:11.5 01:12.2 01:11.5 01:11.4 01:11.2 01:11.3 01:08.9 That's the most evenly paced 1000 I've done, beside beating my PR by 16 seconds.

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

500s/100k
400s/100k
300s/100k
200s/100k 2:19
100s/100k 1:07
5x100 alt bk/br/fr/cool


2500 sc yardages


Could have gotten 500 more in, but spent time discussing Vitargo, which another and myself got samples of to try. I'll be taking a bottle with me this weekend for a long ocean swim and see what happens.

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

you executed that really well. Did you go something like 31.5, 34.8 on the first 100?

I did my first LCM workout this season and only my 2nd LCM workout since last August.

1500 warm up including some hard efforts.
Main Set: 16 x 100's on 1:30 every 4th fast on 1:25. Went 1:20-22 on the steady 100's and 1:17 on the fast ones.
Right into with 8 x 50's on :55 easy hard. Was :34 on all the fast ones
200 warm down

3700 LCM in 61 minutes...

32.0/34.3 then the rest were from 35.5 to 36.2 with last two being 35.2 and 33.7
I'd load a graph up but my IP address here at work is banned from TinyPic for TOS violation (no comment except it wasn't me!!)
I never get a chance for LCM training. I just wing it when those races come up.

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

Good workout on Wednesday night.
1000 wu
6x(100 fast @ 1:10, 200 cruise @ 2:30, 50 ez @ 1:20) (Held 1:03-4 on 100s, 2:21-3 on 200s)
20x50 w/ paddles @ :50 held :31-3
400 easy
4,500 scy total


Thurs pm:

1000 WU
20x75 w/ paddles @ 1:10 (held :48-9)
100 easy
Fins on: 5x(100 @ 1:20 kick, 2x50 @ :40 faster kick, 4x25 sprint free w/ overkick @ :30) (1:05-8, :30-32, :13s)
200 easy
4,300 scy total

Seems like going from 45-50 miles/week of running to zero due to my injured foot is helping me swim faster...

That's some fast swimming. Maybe someday...

I've been fighting a cold since Monday, it settled in during today's swim. Felt like crap from 1.5k on.

Wednesday (this was a good one):
800swim on 12:00
4x100 kick/drill on 1:30
3x(8x75 on 1:10) every other 4 with paddles swim was :56-:57, paddles :54-:55 feeling smooth not pushing
2x(200, 150, 100, 50) pull
4x50br/fr
4200scy

This AM (3/20), feeling bad:
800ez
4x100kick/drill
15x100 on 1:35 every 3rd easier
15x50 pull
10x50 kick/fins
5x50easy
4200scy

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

did 3000m yesterday (pool was closed day before due to the snowstorm)

main set

15x50 @ :55 (hold pace - 34s down to 32's on the last couple)

200 active recovery (s, k, drill, pull by 50)

10 x 50 @ 60 (same as before)


200 active recovery (s, k, drill, pull by 50)

5 x 50 @ 65 (odds fly/free, evens free) - held 34's, 33 on the last fly/free -

200 active recovery (s, k, drill, pull by 50)

12 x 25 @ 30 - every 3rd one fast (first 2 fast ones free, last 2 fly)

really felt like fly was clicking last night, getting good drive from the legs. Hopefully I can maintain that.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

back on the east coast for spring break!
6.5 mi run, 1500 yd swim today

2 x [600 swim + 100 kick]
100 c/d

felt really good to 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

Spring??? I shovelled snow for 4 hours on Wednesday, and another 2 hours yesterday, with more forecasted to come tomorrow.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

It is technically spring... but yeah, I have to bring a bunch of firewood in today and fill the woodbox...

---

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

4000 SCY this morning, just over an hour

w/u
500 easy
m/s
2 x 400 buoy descend 1-2
3 x 300 1 @ 400 pace, descend 2-3
4 x 200 1-2 @ 300 pace, descend 3-4
5 x 100 1-3 @ 200 pace, descend 4-5
w/d
300 easy
200 back/breast x 50

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

Double swim Friday:

AM:
1000 WU
40x50s (16 every 4th fast @ :45, 12 / 3rd @ :50, etc); :29+ to :30 on fasts, :35-6s on cruises
200 easy

PM: 1750 yds open water around the Cruz wharf in 19:55, PB w/o drafting anybody I think.

For swimming fans out there I suggest watching the replay (on ESPN3) of Missy Franklin going 1:39.1 in the 200yd free at NCAAs... simply insane.

No swim for me today-

3 hours easy on the trainer (56 miles)
3 mile easy/mod brick run off the bike (19:10, then jogged a :50 cooldown to make it an even 20:00)
plus a bit of strength and core stuff (pullups, etc)

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

I don't think it was ever winter here in SoCal. The ocean was pretty warm all winter and is currently 65 deg. Hence, I put in a 3.5 mile swim out there. I'm testing Vitargo for fuel. Weird stuff, but I think it works. 3.5 is too short to really tell, though.

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

nice. I had intended to swim this AM but didn't get out the door in time. 10 mi run though

---

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

4125 yd. swim today

500 w/u
100 kick
5 x 100 on 1:30 + extra 30 sec. after the last one
200 on 3:00 (2:25)
5 x 100 on 1:30 + extra 30 sec. after the last one
2 x 200 on 3:00 (2:27s)
5 x 100 on 1:30 + extra :30 after the last one
3 x 200 first on 4, second on 3:30 (2:30, 2:29, 2:30)
50 kick
600 swim nice and long and easy
50 kick
100 back c/d
25 kick to other end of pool 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

After 2 flats in 12 miles (front then rear), I bowed to the mechanical gods and go to the pool instead.

900 wu
4x100s w/ paddles @ 1:20 desc to 1:05
2x
[4x75 @ 1:05 hold :47
8x50 @ :50 hold :31
50ez @ 1:30]
200 cd
3,000 total scy