Did another fun one today.

Warmup then main set.

6x50 @ 60
50 ez @2:00
5 x 50 @60
50 ez
4x50
50 ez
3 x 50
50 ez
2 x50
50 ez
1x50

Ez swims all on 2:00, the #x 50 all on 60. Trick was that the first set was at 400 pace plus 1 sec, then descend each set by 1 sec . Started out at 35's,, then the 5x50 on 60 was holding 34's, 4x 50 holding 33's etc.

It got a little painful at the end.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

ran 12 Saturday, 6.5 Sunday, taught yoga both days. Also kayaked Sat. pm.

Today 3.3 mi run and 4000 yd swim


5 x 100 on 1:30
50 kick
5 x 100 on 1:25
50 kick
300 swim first 100 IM
300 fast on 4:30 (3:57)
300 easy on 5:00 (4:25)
3 x 100 on 1:20 (1:16, 1:17, 1:18)
3 x 100 on 1:40 easy
300 fast on 4:30 (3:56)
300 easy on 5:00 (4:31)
300 fast 3:57
50 kick
200 swim c/d

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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

Saturday PM: Easy 90min ride and 30min run.

Sunday: 2:30 trainer ride, 20min brick run easy (3miles), core schtuff

Monday: First longer swim in a few weeks! 6400scy!

400ez/400pull/4x50k warmup
fins on 2x(150 drill 6-3-6, 4x25 fly kick)
Main Set:
4x(800 aerobic with buoy on 12:00, 200 fast on 3:00, 100 kick on 2:30) descend each round, 800s went 11:20-10:55 not pushing, 200s were 2:38 down to 2:33, kicks were 1:55-1:49
5x100 pull/paddles breathe bilateral to cooldown

Lifted some weights and did core in the evening. Then went fishing. Caught a decent-sized catfish!

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

Ooooh I like the look of that set. I'll have to give it a try soon.

Tuesday AM, in and out in just over an hour:
400ez/400pull/4x50k warmup
*with fins* 4x(100 drill 6-3-6, 50 kick) long kickouts on this whole set
500 aerobic with buoy @ 7:30 (6:58)
200/150/100/50 fast on 2:50/2:10/1:20/:40 (2:36/1:55/1:17/:36)
500 pull/paddles aerobic @ 7:30 (6:45)
200/150/100/50 fast same as before (2:33/1:54/1:14/:35)
500 pull/paddles aerobic @ 7:30 (6:50)
100 ez cooldown for total of 4200scy in about 62 minutes

Going to go run now, and bike on the trainer later this afternoon.

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

Was a little short yesterday morning - late getting to pool:
500s
5x100 various kicks
5x100IM@2:00 1:22~:19
2x100 s/k cool


1700 sc yardages
and then a 13.3 mil bike ride at noon


This AM:
1000s
12x100 as [25k/50s/25k] alt bk/br fr
8x25 fly@:45


2400 sc yardages
will run this noontime


My friend, Michelle, is running the Badwater Ultra 135 starting tonight at 8:00 PST. Nighttime temps are in the high 80s-90s and daytime up to 115 in Death Valley... insane!

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

Yesterday, in addition to my 4200 swim in the AM, I got in a 40min run and a 60min ride with a 2x20.

Today, went and swam with the distance group, and they did a set very similar to one of my favorites!

800ez/200k wu
fins on 2x300 as 100drill/100fly kick/100drill
Main Set, 1:30 base:
600 pull
300 fast (3:58, felt blech!!)
600 pull
2x150 fast (1:53, 1:54)
600 pull
3x100 fast (1:14, 1:14, 1:15)
600 pull
4x75 fast (:53, :54, :55, :54)
600 pull
6x50 fast (:34, :36, :35, :35, :36, :34)
Kick Set (all on :30):
8x25 with board (held :22s)
6x25 fly kick with fins (held :18s)
4x25 with board all out (held just under :20)
2x25 fly kick with fins all out (:15, :16)
Cooldown/Loosen:
4x100 pull/paddles, breathe 3/5/7/9 by 25, 5 breath recovery in between

Total of 7000 scy, had planned to run after this but I went home and ate instead. Going to sleep now. Probably going to either run or bike later, and hit the OWS if weather holds out.

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

5 mi run w/ 2 x .5 mi fast + 1 mi fast 6:29
2525 yd swim

500 w/u
4 x 100 on 1:25
6 x [50 kick + 100 fast] 1:14, 1:14, 1:15, 1:16, 1:17, 1:17
50 backstroke
3 x 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

Thursday: 60min on the trainer with 2x20', 65 min run easy (9miles) it was very, very hot outside, over 100 degrees at 9:30 AM

Friday AM:

400ez/400pull/200k warmup
*fins on* 3x(200 drill, 50 fast build, 50 ez) *fins off*
First main set, with buoy, 1:30 base, desc 1-4 from 1:25 to 1:20 pace:
4x400
4x200
4x100
Second main set, tried Jason's from the other day:
6x50 @ 400 pace on 1min (ambitiously went with :36/50)
50 ez on 2min
5x50 @ :35
50 ez
4x50 @ :34
50 ez
3x50 @ :33-:34 getting not so good
50 ez
2x50 @ (:32, :33)
50 ez
50 @ fast (I went :31)
100ez
Kick (2:00/100 base)
6x25 fast
6x25 fly kick
4x25 fast
4x25 fly kick
2x25 fast
2x25 fly kick fast
Loosen:
4x100 pull/paddles breathe 3/5/7/9 by 25

Total of 7300scy in 2hrs. I enjoyed Jason's set! Helped me work on speed, too, which I lack terribly. I definitely want to try it fresh sometime. Amazing how easy :36 felt, I easily could have done those all day, but my lack of speed showed when I tried to get down near :33/2/1/0.

I might lift weights and do some ab stuff later, but otherwise I'm done for the day!

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

Friday
3.5 mi run
4525 yd swim

500 w/u on 7:15
20 x 100 first ten on 1:25, second ten on 1:20
400 as 50 kick/50 back
50 kick
3 x [400 on 5:45 + 50 kick]
200 drill + 25 kick c/d

38,000 yards for the month.

---

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 enjoyed it!

I've got a new one for you, I came across this one this morning.

It's just 25's, how hard can it be?

http://swimswam.com/...-lap-swimmers-crazy/

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I missed a few days posting...
Brief summary to end of July:
29th - 2200 in 40 minutes in AM and 13.2 miles on bike in 43 minutes (lot's of climbing)
30th - 2200 in 41 minutes did 10x100@1:30 paced 1:15 to 1:07 followed with a 6:06 500. The a 4.4 mile run in the heat for 40 minutes
31st - 3000 yards OW swim @ Shaw's Cove and later a 4.5 mile run in 44 minutes
Today, 8/01 - To be continued on the August Fish thread

July Stats: 80810 yards (yay)

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

congrats on the 80+ k!

---

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