You'll bounce back in no time.

500s w/u
5x100 various kicks
5x100s@1:30 1:10/:08/:06/:07/:06
100k
4x[100IM+50k]@:15RI no times

2200 sc yardages

Gonna take tomorrow off - time for a bit of recovery.
This Sunday there's a reverse tri near my home, a 5k run; 12 mile bike; & 150 yard swim(???). It's supposed to be a beginner tri, but the bike route is really pretty tough. I'm not doing it, but some big guns are - Russ, my sister, and supposedly Julie Swail Ertel & Michellie Jones. I don't get it. But, I'm volunteering at a bike corner to tell them all to turn right.

---

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

always cool when you get 3 sports in ... hat trick!

5.63 mi run
3000 yd swim

500 w/u
4 x 125 kick the first length
3 x [5 x 100] on 1:30, 1:25, 1:20
500 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

I guess this was a run for time, like say 45:00???

Have you filled in all your SBR data on the USMS Fitness Log???

---

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

LOL on the 150 yd swim. As you said, it's a beginner tri... and we all know how most triathletes do at swimming...

---

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

Not a run for time. It took a bit more than 45 min, my legs were wicked sore. Short run and shortish swim because I had an 8 am meeting.
I'm not filling in all the sbr data on the USMS log, just the swims - could put monthly bike run totals down I guess, but it would take me too much time to log EVERYTHING here (I like the bar graph here!) and everything there. I really just joined the FLOG so I can accumulate PRIZES!!!!!!


Do not think I mentioned that my new suit came. It's a TYR durafast suit, no I will not post pictures of me in the suit so don't ask (not specifically directed at you, EM), and I think the durafast is different than my old suit - that one must have been 100% polyester. I think I like the full polyester better.

---

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

Ya, you could just fill in the monthly totals on the bike and run up thru now, then just do it daily from here on out. It takes me about 15 min/day to fill in the logs on USMS, ST, and to post my daily swim workout. The one good thing about the USMS log is that the end of the year it tells you your number of swims, bike, and runs, and total time for each, which is kind of informative. For 2012, I had 299 swims, 258 runs, and 152 bikes, or about 6 swims, 5 runs, and 3 bikes per week on average.

---

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

Just noticed this, good on ya! My arms feel tired just thinking about it

---

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

Warmup (800)
- 200 ea. swim/kick/pull/catchup
Main (1700)
- 3 x 150 fast pace
- 200 kick/catchup
- 3 x 150 fast pace
- 200 pull
- 200 swim
- 200 cool down

Don't remember the whole workout I did yesterday, but the last set was pretty solid. Swam with a club team nearby school here. Below is what I can remember.


W/U

200 free
100im drill
200 free
200im drill
200 free
400 im drill

6x150s (im with drills and free mixed in) @ 2:45

Maybe something else? I don't remember. Some builds or something.

10X25s off block 15m all out

MS:

16X50s @ :50 desc 1-8 twice from :37 to :29
1min
16X50s @ :40 desc 1-4 four times from :33-:30
2min
40X50 @ :40 holding 29.7-30.0 (coach took every split "to our feet", that is we flipped turned into the finish every time, used to more accurately simulate hitting a race pace in a pool).


200 easy


~6200scy

---

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

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

Twitter l Blog

That's a nice set of 50s. Did you really do the last one as 40x50? That's a lot of minute pace.

200-300 WU - Kick/Swim/Catch-up Drill

200 Swim
200 Pull
200 Swim
200 Pull
200 Kick
Swims on 3:00 / Pulls on 2:50 / Kick on 4:00

200 on 3:15
100 on 1:30
4 x 50 on :45
200 on 3:15
100 on 1:30
4 x 50 on :45

Repeat 1st set....

3300 w/wu

Saturdays swim-


1 hour and 30 minutes open water swim off Hilton Head Island. Water temp 55 degrees. It was going to be a 45:00 1.5 mile swim but the current was against us and it took twice as long as planned. Swim followed a bike/ run bridge work out. The bridge is the only thing above sea level around here. Great training for Alcatraz and now confident about the swim. Thanks to the wifey for following us in the boat .....and the hot shower at the marina when finally finished.

---

"Boldly Going Nowhere"

It's also a boat load of extra turns:)

Thurs.14.Feb.2013

2 x 500 free, sw/pl on :15r
400 IM sw + 400 IM kick w/o bd on :20r
4 x [200 IM sw + 200 IM kick(w/o bd) + 200 free sw + 200 free pl]
8 x 100 kick IMO on :15r
5 x 100 breast on :15r
500 free easy

6800 SCY + 12-mi bike + 1-mi run.

---

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

Fri 15th.
5x100 w/up
4x400 @ 6.50
5x200 @ 3.25
5x100 @ 1.45
400 w/down
4000 LCM

400 swim, 100 kick

5x100 pull on 1:30 (1:19,18,18,18,17)
50 easy on 1:00
2x250 pull on 3:45 (3:16, 3:13)
50 easy on 1:00

400 choice

2000scm

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

8 mi run + 6600 scy

500 w/u

10 x 50 alt k, sw by 50

3 x 500 on 8:00 desc 6:32, 6:15, 6:12 (!!!!!!!!!!)

10 x 50 alt k, sw by 50

6 x 150 kick the first 50

9 x 100 on 1:25 (1:17 - 1:15)

3 x [400 sw + 200 kick]

Those are the fastest 500s I've swum in quite some time.

---

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

Trexler, best get swimming - you only have a 2k lead on me :D

actually none of us are on pace to hit 100k right now...

---

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 know, most sad. The move threw me off but I'll see if I can't pick it up in round 2.

Fri.15.Feb.2013

2 x 500 free, sw/pl on :15r
4 x (200 IM sw + 200 IM kick on :15r)
8 x 100 breast on :15r
200 back w/ paddles on :15r
2 x 100 back w/o paddles on :15r
200 free pull easy

4000 SCY, way too tired to bike or run.

---

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

Just got my tethers in the mail! I am traveling this coming week (Th-S) and in the event I can't make it to the University of Denver pool, I got tethers for the hotel pool :D can't wait to try them out. I'm sure the fun will last about 5 minutes ;-)

---

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

very lethargic today. been ramping up the bike trainer stuff the past few weeks, maybe some residual fatigue.

500 wu

3 x 50 fr/100 IM/50 fr @ 3:00 ~2:48
4 x 25 build
3 x 200 @ 3:00 ~2:33
4 x 25 build
3 x 200 p @ 2:45 ~2:30
4 x 25 build

100 fast from blocks -- 1:03 (not real happy with that but just no energy)

100 ez

2800 scy

---

__________________________

Oh yeah!

Which tethers did you buy? (link?) I've never heard of these before... seems like a cool idea - please report back with your take on them! :)

I hope you can get them to work better than I ever have. I tried them a couple of times in a hotel pool but they just felt so weird that I gave up on them. They were not at all like the T-mill, or an Endless Pool, prob because the water is not flowing past you. IIRC, I just bought some surgical tubing and made my own tether, and perhaps the tubing was not long enough or something, but I only swam about 5-6 min with it and then just decided I'd rather swim back and forth in the 12-yd pool. At least I got a lot of work on my turns:)

---

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

Friday off and felt pretty nice this AM...

10x[200s/100k]@5:00 2:30/:25/:26/:22/:21/:24/:25/:25/:25/:25 (I pushed the last oneand thought I was going to hit sub 2:20 - evidence my stroke was falling apart.)
5x100 various kicks
10x50@1:00 IM - fl/bk; bk/br; br/fr repeated
10x50@1:00 25br sprint/25fr recovery
100k
50br in :34 (tried new technique I was shown) 1 sec off my race best & this was from the wall.
100k
100s in 1:05 (95% effort)
150 cool

5000 sc yardages

---

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

8 mi run
1800 yds (ish): intramural swim meet

Was disappointed that they timed it with stopwatches rather than touchpads. I like the soft feel of the touchpads beneath my toes.


these are in scy

500 w/u
4 x 125 kick the first 50 of each
50 free - 33.06
50 breast - 42.81
Get mad at coming in near last and wait impatiently for the 400 so I can exact my revenge on the sprinters
swam back and forth in the diving well
400 free - 4:53 - won this :D
swam back and forth in the diving well

I am not sure why it was 400 rather than a 500, but it was a fun race. I reasoned that most of the people there were ex swimmers who hadn't been training, so I figured I could sit on feet and draft for their first 100, then take off. That's what I did :-) went 1:11, 1:14, then not sure what the other splits were.

Distance free racing feels so right in a way few other things do. As if I could ever get enough of this.

---

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