about a thousand.

Now averaging around 40 yards a month for the last two years.

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36 kona qualifiers 2006-'23 - 3 Kona Podiums - 4 OA IM AG wins - 5 IM AG wins - 18 70.3 AG wins
I ka nana no a 'ike -- by observing, one learns | Kulia i ka nu'u -- strive for excellence
Garmin Glycogen Use App | Garmin Fat Use App

20 mi bike, 8 mi run, 1125 yd swim today (2 x 500 + 125 kick).

Happy Halloween!

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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 - SCM
wu - 6*(100 IM, 50 p, 25 scull @10 sec rest)
m/s - 4*100 IM on 2 (1.25s), 400 fr @ 70%, (5.08), 3*100 IM on 1.55, 300 fr@ 80% (3.47), 2*100 IM @ 1.50, 200 @ 90% (2.28), 100 IM, 60 sec, 100 fr @ 100 (1.07)
200 cd

sat - SCM
2*(100 fr/100 p/100kk, 4*50 desc 1-4 @ 10 sec rest)
3*(400 fr @ 45 sec rest, desc 1-3, 3*50 kk @ 10 sec rest (25 hard/25 fast), 4*(20 sec vertical kick into 25 sprint/25 ez) @ 15 sec rest, 50 drill, 50 scull, 50 dive sprint)

- strong friday workout, couldn't back it up saturday - 5.20's for the 400s, felt like i was in molasses, finished with a 30.2 which was the only positive aspect of the workout!

2.2 mile ocean swim 1:03. Amazing that water is still 70+. Followed that with a 6.2 mile trail run (with a Strava segment PR) yay!

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

Sprint day. Long warmup, building to 5x50 on 1:00 (odds moderate, evens fast, broken 10s at the 25) and a flat out 50 fly from a push (31.5)

Then worked on starts for the last 10 minutes of practice.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Sent in my entry today. No mile :)

I really want to have a solid 100 fly, if the mile was after the 100 fly then I would've done it. Anyway, doing the 200IM, 100 fly, and 200 free. I've learned that 3 events in one session is my limit if I want to do them all well. I'm no Katinka Hosszu!

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Swimming Workout of the Day:

Favourite Swim Sets:

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