Nice improvements!

I got in another swim in the 85deg water today. I can tolerate it for an hour, and that's it. Anything over that and I feel really sick.

400/300/200/100 warmup desc pace RI:10
10x50 odds kk evens dr with fins RI:10
Main Set (all pulling w/paddles and buoy, 1:30 base)
4x200 (2:36/40/39/40)
100ez
4x150 (1:56/59/59/59)
100ez
4x100 (1:18/18/17/18)
100ez
4x50 (:36/7/6/6)
200ez cooldown
total of 4000scy, out of the water in an hour flat.

Amazing what the difference between warm and cold water swimming is, in terms of pace. I can hold 2:35s for 200s on 2:45 in 75deg water, but when the water is warmer my HR skyrockets and holding sub 1:20/100 on 1:30 becomes a difficult task for anything over 100y.

Planning on getting on the trainer for some intervals, should take a little over an hour or so.

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

Nice!

90 min ride yesterday, found snow, which made me very happy.
8.2 mi run w/ 3 x 2 mi @ 7:30, 7:24, 7:17 pace respectively, then 1900 yd swim.

I did something like
200 w/u
5 x [100 free + 50 kick]
25 fly + 75 back
a couple 50s as 25 fast fly/25 kick
50 fly
4 x 100 odds stroke, evens free
some more stuff... the yard total was right, I just don't remember what I did
loving sprint fly right now

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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

Yesterday - Thanksgiving; I did the local Dana Point Turkey Trot 5k. I first ran down there - 3.4 miles at 8:15 pace, ran the race in 21:02 for second place (by 6 seconds - had I known, I had plenty left) and then ran back 3.4 miles at 9:06 pace. About 10 miles of running.
Today, I hit my new local pool for a 3000 straight in some 38 minutes and the 20x100@1:30 hold around 1:15. for 5000 sc yardages.

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

That's a nice 5k time for having some left, you speedster!

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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

Glad you liked it. I have about 5 or 6 workouts in the queue ready to go. Working on some more this weekend.

I had a tough double on Wednesday, so Thursday was easy. Kinda. I actually got to work at 5:30 am so I could do a bunch of personal errands, which meant that I woke up at 3 AM, (2 hours before my alarm) worked for a few hours, did errands, back to work for a couple of hours, more errands, swam, then to the pub. Finally got home at 10:30 pm.

No swim today, and probably not tomorrow either.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Thanksgiving - Unexpected work came up so I bailed on any workouts.

11/27 - 5 mile easy run, 11 degrees out and fresh couple of inches of snow.
3000 yards
w/u 1000 build
m/s 200 kick w/fins
3 x 100 (50 fist, 50 swim)
200 kick w/fins
2 x 150 no rest
3 x 100 1-arm drills
200 free
w/d 300 IM
200 kick w/fins

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

11/28

66 minutes on the trainer, did a 2 x :20 workout at mod-hard effort.

4 mile brick run. 14 degrees out. Seems like we didn't have any fall, just straight into winter.

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

That's a tough set for a warm pool. I sometimes have to swim in a warm pool and always go to 50s.

Good solo swim this morning with the pool to myself. After a longer building warm up, I did 20x100@1:20 (1:06-1:10). Tough mental set and always a grind.

5000scy

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https://twitter.com/mungub

Two hard workouts this weekend.
Friday:
3 x 1650 moderate
15 x 100 fly on 1:45
5 x 100 back
5 x 100 breast
50 easy
(SCY)

Saturday
25 x 200 moderate on 2:45
20 x 50 free hard/easy, easy/hard
15 x 50 fly
5 x 50 back
5 x 50 breast

11/29 - 8 mile easy run. Tough surface conditions with chunky/lumpy ice with a fresh layer of snow on top. More of a "keep it rubber side down" workout than running.

11/30 - 3000 yards 55 minutes, counting rest intervals, seems like i was the only one not doing so :-\
w/u
1000 build
m/s
200 kick w/fins
3 x 100 (25 fist, 25 swim)
500 build w/buoy
200 kick w/fins
300 (50h, 50e)
w/d
300 IM
200 kick w/fins

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

Saturday: 40 mi bike
Sunday: 11 mi easy run + 7 mi bike
today: 8.5 mi run (8 x 400 @ 9.0 mph) + 1900 yd swim

500 w/u
50 kick
4 x 100 on 1:30
50 kick
3 x 100 IM on 1:55
50 kick
2 x 200 on 3:00
50 kick
100 c/d

I swam 20 times in November, pleased with the frequency.

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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

Friday morning a Gang of Four, including me dis an epic running trek. Starting on a ridge top trail, we made our way down to the ocean and ran some miles along the beach. W then turned inland and up Nyes in Laguna Beach to Top of the World. Down Mathis trail and then a few miles of canyon running and a climb to the other ridge and then a few more miles back to the cars — 19 miles in all and 2000+ feet of gain. Yesterday had me in the ocean for 2.2 miles. 65 deg and I was madly shivering and even stumbled getting out. I've lost all my bioprene and can hardly tolerate it. Today, this morning I ran 6.2 miles then hit the pool for 1000 when I had to get out because the pump quit working. Did house chores then got notice pool reopened and did another 3200. That got me over the 70k challenge by a squeak.

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

Yesterday:

5x 300, descending 1-3 and then steady 4 and 5. Alt buoy/no buoy.

10 x 50 on 1min, Alt Buoy/no buoy. 50sec avg.

Sorry that this is December:


Today:

Masters swim.

2 x 200. Start with full free, add 50m kick each rep until last was 200 kick
8 x 25 long dog. (Damn this is a slow drill for me)

10 x 100 on 2min. Lots of rest, trying to hold fast pace (for me). Averaged 1:31-1:33 for all 10 except one where I missed the last flip turn and went 1:35.

18 x 25 breast: 6 kick, 6 kick,kick,pull, 6 glide

8 x 25 max on 1:20. Average 15.5s on current assist side, 17s against current.

250m easy cool down