6.6 mi easy run, 2000 yd swim

2 x 500 on 7:30 (7:07, 6:40)
5 x [100 fast + 100 easy] 1:12, 1:11, 1:09, 1:11, 1:11

---

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

5.28 mi run, 1900 yd swim

500 w/u
4 x [50 kick + 200 fast + 100 easy] held 2:26s

---

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

yesterday 46 mi ride :-)
today 32 min run (4.03 mi), 45 min teaching spin class, 32 min run (4.1 mi), 2600 yd swim (ish) including helping another swimmer with her stroke and flip turns. She asked - I don't generally go around pointing out flaws in people's strokes.

something like
500 w/u
50 kick
5 x 100 on 1:25
50 kick
100 easy
100 fast 1:13
300 ish easy
100 back
100 fast 1:13
100 easy
3 x 100 back, breast, free
200 IM
100 c/d, first 25 fly

---

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

Thursday: 8.2 mi run w/ 5k @ 7:19 pace, then 3 x 400 @ 8.4, 8.6, 8.8 mph
1300 yd swim

500 w/u 6:55
5 x [50 kick or easy swim + 100 fast] 1:13, 1:12, 1:12, 1:11, 1:12
50 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

Halfspeed? Jasoninhalifax? WHERE IS EVERYONE?

7.28 mi run in 62 min even
2200 yd swim

500 w/u
50 kick
200 fast (2:33)
5 x 100 on 1:30
2 x 200 fast on 3:30 (2:30, 2:27)
2 x 100 on 1:30
50 kick
200 fast 2:26
50 backstroke 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

Haven't posted in a while, but I'll chip in!

Monday - 4.1k w/main set 400/2x300/3x200/4x100 pull with paddles on 1:30 base
Tuesday - 75min trainer ride with 25x1min hard in big gear, 1min easy, 25min easy run
Wednesday - Morning easy 45min run, pm 4k swim practice (kinda a bunch of stuff, mix of toys and fast, etc)
Thursday - 70min trainer ride with short sprints, 20min easy run
Today - Swim practice planned for after class, and an easy run with hill sprints.

---

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

I like that Monday main set.

A few good ones recently. Yesterday was a challenging one--
Wu- 1250 mix
Ms- 10x50 on alternating :35/:40, 800 pull desc, 10x50 on :35/:40, 800kwf
Then straight through 3x(50@:30, 50@:35, 50@:40, 50@:45). Very happy to make these without flipping at the wall!
5200scy

This morning a very simple 4x1000 straight in as 2 swim, 2 pull (12:40, 12:20, 12:0, 11:40). Then mix for 5200scy

---

https://twitter.com/mungub

First ST post, I'll join this as I need continued motivation while I can only swim.

9/1: 2900 yards, main set was 30x50 on the :50 (40ish swim time)
9/2: Nothing
9/3: 4500 yards, main set was 3x50/100/150 on :50/1:40/2:30, 1400 uptempo swim, and then 3x50/100/150 on :50/1:40/2:30
9/4: 3000 yards, 6 x 500 moderate effort alternating swim and pull
9/5: 4000 yards, 1500 meter time trial in 24:24 only pulling
9/6: 3000 yards, just easy swimming as a break
9/7: 2800 yards, main set was 6x50 on :50, 3x100 on 1:40, 2 x 150 on 2:30, repeat in reverse
9/8: 3000 yards, mini set of 3 x 50/100/150 on the :50/1:40/2:30 then 20 x 50 on the 50 :39-:40 swim time)
9/9: 3000 yards, just easy swimming

OK, OK.. let me look 'em up...

Sep 1
More Shaw's Cove: 2294 yards in 29 minutes. At lunch, a 4.8 mile run in 39 minutes and 250 of climbing

Sep 2
Hey! Shaw's again! 2739 yards (some extra credit) in 32 minutes.

Sep 3
Shaw's to EB2 (a long haul) and back 3474 yards in 49 minutes.
A 5.4 mile run in 45 minutes with 800 feet of climbing

Sep 4
Wood's Cove swim (where I had a shark sighting - a 4 foot baby GW) in 52 minutes
A bike ride of 12.9 miles in 47 minutes with 2764 feet of climbing (yeah, hilly)

Sep 5
A change of venue swim (of my doing) from San Clemente North Beach to the pier and back. 3944 yards in 51 minutes
Another ride of 12.2 miles in 52 minutes with 2339 feet of climbing (a fool for hills)

Sep 6
Back at Shaw's (getting dark at 6 AM) 2800 yards in 32 minutes

Sep 7
Arms a bit sore, so a run instead. 6.2 miles in 54 minutes with 1425 feet of climbing
And a ride of 14.9 miles in 45 minutes with 2427 feet of climbing

Sep 8
nothing in the morning - still giving shoulders a rest. At lunch, a short double brick - bike, run, bike & run. No part was more than 10 minutes.

Sep 9
a short Shaw's swim as water is getting chilly. 2040 in 36 minutes.
Tapering now for Sunday's sprint triathlon. What, me taper? Well, maybe a little.

A marathon swimmer friend attempted a huge 55 mile circumnavigation of Santa Cruz island. It didn't go so well as the water continually got colder and he started cramping at about 12 miles. His training was back-to-back 12 miles a day weekend swims and he's done over 30 miles straight, in the past. Just wasn't his day. But, to even think it.. wow!

---

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

Hey, I have a sprint tri tomorrow too.

4.6 mi easy run 41:46
1900 yd swim

500 w/u
50 kick
4 x 100 on 1:25
50 kick
100 fast 1:12
100 easy
200 fast 2:27
50 kick
50 swim
300 fast 3:43
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

4650 yards this morning

500 warm up
10x50 on 50
5x100 on 1:40
10x50 on 50
3 x 500 moderate (7:40, 7:37, 7:34) only enough rest to take a sip of water
10x50 on 50
650 cool down

I'm doing my 50s in 39s or so and my 100s in 1:21 or so. I should probably bump down to doing things on the 1:30 for 100s or 45s for 50s, eh?

---

https://markmcdermott.substack.com

No swimming for me since 8/19, but an update:

9/2 - surgery for fractured clavicle (plates/screws)
9/3-9/4 - PAIN
9/5 - stationary bike 30 min
9/6 - bike 45 min
9/7, 9/8, 9/9, 9/10 - bike 1 hour
9/12 is post-op visit - once the sutures are out I hope to get back in the pool for some kick sets

Good luck with the sprint tri!

Good luck in your Tri, TC.
Shaw's Cove was chill this morning, and I don't mean that in any way but 73 degrees. It warmed up to 65-66 further out (inside the cove, it's always a few degrees cooler.) Cut my planned swim short cuz I thought it'd be unsafe for me in that cold for so long. 2564 yards in 36 minutes. I swear there were some sub-60 cold spots out there!

---

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

Depends on the point of the set. Sometimes do 100s on 1:30 and sometimes do them on a much longer interval so you can swim them really fast.

---

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

Ok ok, I have hardly been a fishes for the past couple years really, but not because I don't want to be. 3 little kids and life and catching everything they bring home has kept me out of the pool pretty much non stop. I get in a workout or two(using workout loosely here) and then it is sniffles again. So have done a couple dozen 100 to 1500 swims this past year, really really slow.

But Dan has lit a fire under my ass and he wants to swim more and faster so yesterday we did this set he had his mind on for awhile;

4x250@3;50
4x200@3;10
6x150@2;20
3x100@1;40

All straight through, he thinks he does better on short rest and doing more yardage. I know I know, but this is what he thinks is the best use of time. So we made it, I set a 1.28/29 pace and he swam right next to me. Double my longest swim in the past couple years, and so far not sick today!!

I wanted to maybe do the 3000 postal, but now see it is going on right now and not January? Was also thinking about maybe the Tiki 1.2, any thoughts??

Fine tuning for Kona, so full race kit: LG M2 trisuit folded/tucked under ROKA swimskin.
25m indoor pool.

800 wu
4x
4x200 descending pace: 2:44 2:40 2:36 2:32/or faster...

all 16 @3:10

felt 'easy' with the race gear on, did the fast 200s ~2:30-2:28. Very pleased with that pace, wish I bring it to Kona...

4000SCM

Alright HS, how'd you do?

I was 2nd female overall, and 2nd overall period (the top 4 women beat all the men). The only split I have right now is the run (26:10 for 3.8 miles; pleased with that!). I am confident I outsplit everyone on the swim. A couple people passed me on the bike and I zoomed by a whole bunch of people on the run. :-) 2nd fastest run split overall (a guy ran 25:35). I was less than a minute back from the first place woman, but she started in a different wave.

Won a pair of new balance shoes and a commemorative paddle.

Fishtwitch represent! And the timing company is owned by a ST'er!

---

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

Hey Congrats on your performance! That is so awesome!

I won a bottle of wine. But, I got second by some 3 minutes behind Tim Cohee - a nationally top ranked triathlete.
I beat him out of the water, but the T1 timing mat was much farther up the beach and he outran me to it by 2 seconds. Still, I think I was in top ten of swim times. I did well on the bike and I think it's the first time I averaged over 20 mph for this hilly course. Again, not quite as fast as Tim. And then, I surprised myself on the run with an 8:02 pace for that rolling course with about 3/4 mile of beach running and a nasty 80 foot climb up a ramp that likely hits 25% grade at the end. I was only about a minute slower than Tim on the run.

---

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

Well done! Nice pictures.

---

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

Just logged in to check out the fish thread. I'm working on something big, so I'm cutting back ST time. It's awesome, next-generation stuff! I'm in the prep phase right now, the project will go into full gear on Wednesday.

I did get back in the water last week after a month out, new speedo (canadian Olympic edition speedo with a big gold maple leaf on my butt. Pretty sweet!)

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Back in the pool after a few months of no swimming and even more months of swimming very sporadically.

09/04: Open water swim at the wave pool. Well, that's one way to get back to it!
09/05: 1,500 SCY
09/06: 1,700 SCY
09/07: 1,800 SCY
09/09: 1,750 SCY

Back with the Masters group and the goal is to go 4x/week and get back in shape.

---

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

Nice!
7.48 mi run, 1800 yd swim

200 on 3:00 2:41
2 x 100 on 1:30
200 on 2:45 2:33
50 kick
200 on 2:40 2:31
2 x 100 on 1:30
200 on 2:40 2:31
50 kick
100 on 1:30
200 on 2:35 2:28
200 on 3:00 c/d kick the first 25

---

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

Thanks. Back again this morning. Kick heavy day.

300 w/u
16x25 kick
2x50 even - fist drill; odd build
150 ez
4x50 kick
200 ez
2x25 sprint

1,700 SCY

I spent most of the last year when I did get in the water - NOT kicking due to the knee surgery. So all this kicking is pretty difficult (but good for me). I also need to turn my brain around to kick instead of not kick. Baby steps!

---

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

9/11 I took off from swimming, first zero swimming day since 9/2. As a newb swimmer I needed it. Instead I did a light 45 minute trainer ride, Z1/2.
9/12 3000 yards of potpourri: warm up, 500 quickish, 3 x 50/100/150, 150 hard pull with paddles, 500 quickish, cool down

Thinking of doing the Santa Cruz tri's aquabike on 9/25. I've never done anything open water, so I figure that protected area is a good intro.

---

https://markmcdermott.substack.com