bump, and 2100 yds

all on a 1:30/100 base:
100
200
100
300
100
400
100

then 100 kick, 2 x [100 fast + 100 easy]
200 back
100 kick

---

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

Getting ready for nationals. Haven't "officially" started taper yet, but I've been trying to work in more speed.

Just ordered new goggles, since I'm down to my last pair. Speed Sockets and a pair of the Arena Cobra Ultra's (way too much $$, but they look cool), and a new bottle of anti-chlorine shampoo.

I'll be driving to Toronto for nationals rather than fly, since the wife wants me to pick up some stuff at IKEA while I'm there. At least I'll be able to stop in Montreal for a good meal on the way down.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Hurricane Man 2.4m OWS tomorrow in sunny FLA.

May 1 4000 scy.
May 4 2000 scy
May 5 3600 scy All 500s for Cinco de Mayo (ie 2x250-100sw, 50k, 100sw/5x100 etc)
May 6 1800scy

This may be my biggest week ever if I can swim a little tomorrow.

I got 2 new suits, came in the mail yesterday. $30 for the two of them WOO HOO! One is a metallic thing and the other a pink two-piece. They were grab bag and I think I got some good ones!

---

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 couldn't be happier for April to be gone. After starting the month out with a strong race I quickly fell apart with a left foot tendon problem and a right glute or piriformis (still not 100% sure which). I spent most of the month eating ibuprofen in order to sit more than a few minutes without a massive butt pain. My foot issue seems to be 95% gone, still flares up momentarily here or there, but never long lasting or impeding running/cycling. The glute/piriformis is still lingering though not as bad. I can actually drive the 45 minutes to work without having to half-stand/sit. Flip turns are troublesome though, sends a sharp pain up/down the glute area.

My racing season kicks off 5/21 with a "promises to be a cold" sprint, followed by Bolder Boulder, then Mt. Evans Ascent. If that four week stretch doesn't kill me, nothing will.


5/1
Run, 10 miles, 1:11:55


5/2
Swim 1750 yds, felt like garbage and cut it short, 24:52 sec, 1750.0 yds
w/u
500 build
m/s 11 x 50 (1st 4 with band)
500 easy w/buoy
w/d 200 KWF


5/3
Trainer ride, 1:20:00
Lunch run, 4 miles 32 min


5/4
Swim, 3200 yds, 48:29
w/u
500 build
m/s
6 x 100 (odd free, even fist)
6 x 300 (200 /buoy, 100 KWF)
w/d 150 back 150 breast
Lunch run, hill day, 8 miles, 58:29
First bike commute home of the season, 34.1 miles, 2:06:10


5/5
Bike commute to work 34.2 miles, 1:55:23
Lunch run, 4 miles, 31:02. Properly tired legs. Easy run.


5/6
Swim, 4000 yrd, 1:04:22. Went easy, was feeling tired
w/u
600 easy build
m/s
6 x 100 (odd free, even fist)
3 x 800 (1- free 2- w/fins 3- w/buoy )
w/d
400 alt x 100 back/breast
Lunch run, Track Day! 8 miles total 57:35, legs pretty damned fatigued but form felt OK.
2 miles easy to track, 2 miles easy back from track
4 miles speed work (alt 800 on, 400 off), first run in new flats

5/7
Trainer ride 2:00:00
Brick run, easy 4 miles, 30:13, legs coming back around, but foot and glute still hurt. no ibuprofen for 2 days now


5/8
Long run, 12 miles, 1:25:57, Felt OK but still hurting cheek and foot, though not as bad and not affecting form or perceived effort.


5/9
Swim, 3500 yds, 54:10 Felt pretty descent for the first time in a while
w/u
300 build
m/s
2 x 400 (1-band&buoy, 2-buoy)
3 x 300
4 x 200
5 x 100
w/d 200 KWF

---

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

5/09
3000 yards in 53 minutes
500s
4x250 kwf various strokes
10x100@1:30 alt slow/fast (1:09~1:07)
5x100 alt br kick/IM


5/08 - nothing
5/07 - 1.2 miles in IMSTG 28:48 or so
5/06 - nothing


5/04
No wetsuit & 62 degrees. White fingers and feet. Still shivering an hour later!


5/03
2000 yards in 26:36 - Lunch Swim in PADI Sloshbucket
1000s 12:51
5x100 kwf alt strokes
2x200IM w/fins
100 kwf cool

5/02
3500 yards in 58 minutes
1000s 13:00
4x250 kwf alt strokes
5x200IM w/find
500 kick swim cool

5/01
Ocean swim at Shaw's Cove - 4863 yards in 58:47 60ish degrees (wetsuit)
Amazing cove turbulence, but once outside… still turbulent but a lot of fun.

---

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

12*150 (3/2.30/2.00/2.45/2.15/1.45/2.30/2.15/2.00/2.15/2.00/1.45) - desc 1-4 for #3/6/9/12 with last one <1.35)
600 fins (200 kk/200 dr/200 kk)
4*(400 p on 6, 4*50 best avg) rds on 45/60/75/90
200 ez
5000 yards in 90 min

Tuesday
500 w/u
5 x 100 on 1:30
4 x [25 fly + 50 kick]
100 back
200 free

---

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

WEDNESDAY

12 x 100 on 1:25
50 kick
200 back
50 kick
8 x [25 fly + 25 kick]
100 free 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

Morning masters with a tough warm up!

Long Couse
WU - 3x100@1:30, 4x50 IM order (dr/sw) @1:00, 3x100@1:25, 4x50@1:00, 3x100@1:20, 4x50@1:00

MsS - 3x100@1:20, rest :30 100 IM hard, 100 easy
3x200@2:40, :30 rest, 200 IM hard, 100 easy
3x400pull @5:20, :30 rest, 400 IM, 100 easy

Some mix and cool down for 4800 LCM

---

https://twitter.com/mungub

1000s 13:13
10x100 kwf various strokes
2x200IM w/fins
6x100 alt k/IM
50k
100s more-or-less all out 1:06 (should be quicker - need to get speed back)
50k cool

3000 sc yardages

Back into the ocean tomorrow morning!

---

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

4/10
Trainer ride for 1:25:00
Lunch run, 8 miles of hills in 57:24


4/11
Swim, 3200 yds in 49:16
w/u
800 SKPS
4 x 50 KWF descending
4 x 50 free w/fins
m/s
4 x 100 w/paddles, wanted x8 but right shoulder got sore all of a sudden
4 x 100 w/buoy alt breath x 25
4 x 200 (50 controlled, 50 all out, 100 easy)
w/d
400 SKPS

---

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

Starting taper for Nationals, and just got my new goggles and a tube of anti-chlorine shampoo in the mail last night.

I picked up a pair of Arena Cobra Ultra goggles, as well as my old standby Speed Sockets. The cobra's are very low profile, and look pretty nice, hopefully they work for me. They weren't cheap :-( Trying those out tonight from a dive.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I only had time for 700 yards this AM...

---

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

Ocean swim very early - pre-dawn, so started in the dark at 5:15. We all wear a little light on our goggle straps. Reports said it would be 63 degrees, but I brought my wetsuit just in case. The gang said yesterday was cold, so I opted for the wetsuit, but I forgot a swim cap. Oh man, was my head cold... never felt that kind of cold on my head. Scott reported his Garmin says 57 degrees. I'm in total respect for the rest of the gang for going sans wetsuit.

We swam from Shaw's Cove to Laguna Main Beach buoy and back. 3845 yards in 46:09.

---

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

1100 easy today. Body felt fine; head wasn't in it.

---

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

1300 yds cooling off from a run speed workout

500 w/u 6:45
100 kick
2 x [200 swim + 50 kick] 2:35, 2:30
200 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

1600 yds:

5 x 100 on 1:30
200 free on 3:00
5 x 100 on 1:25
200 back on 3:00
100 kick
100 c/d as 25 fly / 25 back / 50 free

---

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

May 13Bouillabaisse Swim - Swim with the Tuna crabs out of Shaw's Cove. Not as thick as before but enough to feel a bit creeped out.
3185 yards in 36:44


May 14th
Shaw's Cove again. Less crabs, but more dead ones on the beach stinking up the place.
4300 yards in 51:59


May 15th
Relocated to Oak Street to avoid dead crab stench.
2816 yards in 36:00
May 16th
1000s
10x100 kwf various strokes
5x200IM W/fins
10x50 alt k/s hard ~:31~:29
4x100 various strokes as (25k/50s/25k)
100k cool
4000 sc yardages

---

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

Last night
600 WU (200 Swim, Kick, Pul)
8x50 (3rd 12.5 fast)
100 kick
4x100 (3rd 25 fast)
100 kick
2x 200 (3rd 50 fast)
100 kick
3x400 (3rd 100 fast)
100 kick
2x 200 (3rd 50 fast)
100 kick
4x100 (3rd 25 fast)

Ran out of time so 100c/d

2500 yds:

500 (6:43)
100 kick
4 x 100 on 1:20
400 swim
100 kick
4 x [100 fast + 100 easy] 1:13, 1:11, 1:11, 1:10
100 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

Taper continues, just have 2 more swims before Nationals. tonight and then tomorrow morning before I hit the road.

Swims have basically been lots of easy stuff with some short "at pace". Volume's been cut to about 2400m per practice.

e.g. monday was (main set)

3 x (4x100) done as: All on about 30-40 secs rest with 50 easy between sets of 4

1st set:
25 fast - 75 IM (drop the free)
50 fast - 50 IM (drop the breast / free)
75 fast - 25 fly
100 fast & controlled (1:08)

2nd
25 kick fast - 75 easy swim
50 kick fast - 50 easy swim
75 kcik fast - 25 easy swim
100 kick fast (1:20 - with board, no fins)

3rd
25 fast - 75 easy
50 fast - 50 easy
75 fast - 25 easy
100 fast & controlled (1:07) - looking for "easy speed"



Yesterday was a lot of easy 150's and 25's kick (quickish)

one fast 150 at the end of practice - 1:42. again, looking for "easy speed".

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

7.5 mi run w/ 3 mi tempo 23:30, then 2500 yds

500 w/u 6:59
6 x 100 on 1:30 trying to decide what I wanted to do
3 x [50 kick + 200 fast + 100 easy] 2:27, 2:25, 2:27
2 x 100 easy
50 kick

---

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