Man i have missed you guys. Last weeks one swim moved the head cold to a chest one, and now it is two weeks into this thing. Felt like i was well enough to start again, loosened up the chest anyway. Nothing earth shattering, but something to post at least. This could be a tough month;

5x600 as

2x300/200/100swim@1;30 base-- 1;24 pace to 1;17
300/200/100 IM kick@ 2;00 base- 5;40/3;39/1;39
600pull@8;00-7;46
6x100IM kick@2;00- 1;49 to 1;46
100SD
3100SCY

Thurs.07.Feb.2013

2 x 500 free, sw/pl on :15r
4 x [(4 x 100 kick IMO) + 400 IM sw + 200 free pull] on :15r/100/200 and :30r/400
8 x 100 breast on :15r
200 free easy

6000 SCY plus 9 mile bike and 3 mile run.

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

300 wu
55x50m on 0:05 RBI
300 wd
Thank goodness for the Garmin Swim or I would never remembered all 55 repeats! ;-)

200 Fr/Bk
200 kick
8x25 IM order by 2s @ 30 strong
5 x 200 @ 2:45 decend 1-5 pull/paddles
2:21, 2:20, 2:15, 2:12, 2:10
200 easy
8x25@30 tempo
8 x 100 @ 1:30 AV 1:09
100 easy

2900 SCM

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Last Sunday...
20x100 @ 1:25 (1:13 ish average)
600 mix IM kick and drills
12 x 75@1:10 (1:06/100 pace)
12x25@25 strong
200 easy
4000 SCM

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

today, a real cluster****, 7+ people/lane, so I jumped in the slow lane w/3 others; not the best workout but oh well had a good ride on the trainer last night.

wu: 100 sw, 200 k

main:
4 x 100 @ 2:00
8 x 50 IMO x 2 @~15s rest
6 x 50 @~10s rest every 3rd fast

(then the other folks got out)

4 x 100 @ 1:30 ~1:13s
8 x 50 IMO x 2 @ 0:50
6 x 50 @ 0:50 every 3rd fast (~34s)

5 x 100 kwf @ 1:40 (last @1:14)
100 ez

3100 scy

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__________________________

Oh yeah!

Welcome back! So the sick rest gave you some significant taper affect or typo?
I think swimming a lot of IM after coming off a break whips you into shape pretty fast (well, at least less slow for us 50+ folks)

the anti-ankle flex swim this AM,

500 wu,
10 x 200 w/band @ 3:45 (3:20 - :25)
300 mixed cd

all open turns. I've definitely adapting to the band; feeling some benefits to pull on what has been my lazy elbow side, its much less lazy now. Also cleared up some minor weak-side shoulder pain I was starting to get.

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------------------------------------------------------------
some days you're the windshield some days the bug

600pull@6;45- 6;26//

Ah, good catch. It was 600 on 8;00-7;46 I never do 600's just straight and had 500 in my head when recounting what i did.

And you are going to get strong with all that band swimming, it will be interesting to see how much it will help your speed once you swim free of it. I'm guessing it is kind of like pulling with paddles, only you have to really concentrate on body position rather than just being lazy in a pull set.

welcome back Monty.

8.5 mi run
5000 yd swim. Did not want to get out of the pool!!!

5 x 300 w/u fourth one s/k/dr/s by 25
100 as 50k/50s
5 x 200 on 3:30 desc 2:43, 2:35, 2:33, 2:35, 2:33
100 as 50k/50s
5 x 100 odds swim evens kick
2 x 400
2 x 500

last 400s/500s were the "I don't want to get out" part :P it felt good to just go back and forth.

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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

Once that crap gets in your lungs... man o man, just have to take extra time or it never goes away. Welcome back, Monty. I remember in HS having that chest thing, but having to play in a water polo tourney at Long Beach Poly - that old indoor pool that had more chlorine in the air than the pool. I started choking on some big phlegm ball. Made it to the gutter, during game play and coughed up the biggest red/green/gray thing. Needless to say, it was one of my best games even though I fouled out. I got a standing ovation as I exited the pool.

This AM, in the rain:
5x100@1:45 1:10/:12/:09/:10/:10
100k
5x100@1:35 1:07/:09/:09/:10/:06
100k
5x100@1:30 1:06/:08/:08/:07/:05
100k
5x100@1:20 1:07/:11/:12/:10/:08
100k
5x100 various kicks nonstop
5x200@3:00 alt fr/IM fr~2:30/:26 IM~let's not go there - they hurt
400 s/k cool

4300 sc yardages

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

nice workout!

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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

Fri.08.Feb.2013

500 free w/u
4 x [(4 x 100 kick IMO) + 200 fly + 200 back +200 breast] on :15r
400 IM
100 free easy

5000 SCY, rest from bike and run.

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

Only 5000??? Come on Mulkey, are you tired ;)

200sw, 200k, 200p
4x50 dr/sw
4x200 100 kick/100 cruise
2x200@3:10 (2:52, 2:56)
5x100@1:45 (avg~1:23-:24)
5x50@1:00 band only (avg~:46-:47)
200 band/buoy
4x200 pull (buoy/paddles)
6x25 hard dolphin kick on back
100 easy mix


Edit: Oh yeah, 4000scy...

1700 mixed warm-up (free, back, kicking, build 50's and descending 25's)

Main Set: Lactate Production (the idea is to sprint from the first 25 and die)
"It's better to burn out, than to fade away..." -Neil Young
6 x 100 @ 6:00, full speed
150 easy, 25 kick-25 swim, after each within the 6:00
#1-4: free, held :57-:58
#5: backstroke, 1:11
#6: free, 1:00 with left soleus cramp
(on the free, I gave a backstroker a :10 head start and tried to chase her down)

1000 as 100 strong kick, 100 technique swim
3 x 25 @ :40 under water
25 easy (include one bubble ring)

~4000 yards

LOL. I got in thinking I'd do 1000

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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

w/u- 3 x(100 free, 50kk, 100 pull, 50kk, 100 breast)
set - 10 x 100 @ 1:40 (between 1:15-1:18 too much rest but I didn't want to change it once I started..)
300m ez swim c/d

2500 scy

 

This AM, in the rain:
5x100@1:45 1:10/:12/:09/:10/:10
100k
5x100@1:35 1:07/:09/:09/:10/:06
100k
5x100@1:30 1:06/:08/:08/:07/:05
100k
5x100@1:20 1:07/:11/:12/:10/:08
100k
5x100 various kicks nonstop
5x200@3:00 alt fr/IM fr~2:30/:26 IM~let's not go there - they hurt
400 s/k cool

Nice workout, hope I can recall it once I can swim normally again!

This am, right after my LT bike workout, kinda a quick cool down,

500 wu
5 x 100p w/band @ 1:50, (1:34 -:36)
200 IM w/band, drowning on the breast!
100 cd

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------------------------------------------------------------
some days you're the windshield some days the bug

Today's w/o was not so intensive. It wasn't that I was tired, so much, but once again, the pool temp soared into the mid-high 80s. So I changed up my plan, slowed it down & worked on alternate strokes more:

5x200@3:00 2:36/:31/:27/:26/:22
5x100 various kicks
5x200@3:30 alt 200 br/ 200 bk
10x50@1:00 IM order fl/bk; bk/br; br/fr repeated (I suppose I should include a fr/fl, too... maybe next time)
5x100 various kicks
10x50@:50 fist/open

4000 sc yardages

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

5X100 on 2:00 easy
5x100 band on 2:00
700 pull on 10:00 in 9:20
10x125 swim on 2:00 @1:45ish
700 pull on 10:00 @9:15
10x150 pull on 2:00 at 1:55 avg
650 pull on 10:00
10x125 on 2:00 as fly kwf, swim, fly kwf, swim, fly kwf
650 pull
13x100 on 2:00 alt IM, free at 1:35, 1:25

9000 yards in 2:25

It was somebody's 73rd birthday, so they did 73x100 on 2:00. We varied up the distances on the intervals. Time to eat everything in the house!

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speedySTATES

Had headache, either from sleeping poorly or wine or both (I only had one glass!)

5.5 mile run, 42 min (so that went well)
3200 yd swim, arms tired

500 w/u
4 x 125 kick the first length
20 x 100 on 1:30 (desc 1:27 - 1:17, but only a few of them 1:17s. See, tired arms)
200 c/d alt k s by 25

Swimming with a headache doesn't feel good... oxygen deprivation does not help when you have a headache...

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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

I would think running with a headache would be worse - all that jarring. I used have bad headaches and found spending time on the bottom in the deep end of the pool help - only when I was down there.

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

Clearly I need to drink to induce a headache so I can test this!

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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

Sat.09.Feb.2013

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

6000 SCY.

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