3.5 mi run
2625 yd swim

effort was there, splits weren't

5 x 100 on 1:30, extra :30 after the last one
5 [300 fast on 4:30 + 100 as 50 easy swim 50 kick on 2:30] 4:01, 3:57, 4:00, 4:01, 4:02
25 kick 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

My birthday month. I’ll play. :) 18 mile bike, 1 mile run, 1500 scy to finish up.

Best feeling I have had in the water since back last month. I think mostly due to lower altitude pool, and they had the coolers on all night it appears. 105 degrees outside and didn't even notice it.. Went for some good breaststroke swims and my post Covid 500 pr.

5x(3x100@1;40/100 breast@2;00). swims(1;28/27) buoys(1;26/25)paddles91;20/19)pulls(1;16's).IM kicks@2;20(1;57/55) breast's(1;36/34/31/31/29)
200IM kick(3;56)
500pull for time(6;16) 100IM kick(1;57)
4x50@1;10 odds fly/bk, evens buoy-fly/bk(40/38) buoys(39/38) 100IM kick(1;58)
3000SCY

I’m still i the ocean, but man o man has it gone cold! 59°!!! Didn’t go long, like 1500 yards. Recovering from running Tough Mugu 25k trail race. Super tough with 2500 feet of climbing. I wasn’t fast at all. That cold water actually felt good... of course, full wetsuit on.

---

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

SCY: 2400
800S
400IM Kick
8x100P on 1:30 (1:17-19)
400 BK/BR
Pool sessions limited to 45 minutes, 1 person per lane. Been alternating pool with OWS. Trying to figure out how to best use my pool time now that some base swim fitness is back. Unfortunately, I think I know the answer is a lot 100 intervals and speed work.

18mile LR this morning, snuck over to the pool after to do some easy swimming and mostly drills to help flush out the run. Probably about a K worth of 25 free 25 drill. Happy to be in the water in any form.

6.8 mi run in an hour
1725 yd swim

17 x 100 on 1:35
25 kick 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

Trying to figure out how to best use my pool time now that some base swim fitness is back. Unfortunately, I think I know the answer is a lot 100 intervals and speed work. //

Glad you are able to get back in the pool, even if just 45 minutes. And of course you are right, high intensity and short intervals, most the time. I get an extra 15 minutes and that makes a world of difference in what I can accomplish. I do a lot of kicking to help get my strokes up to par, but that burns up a lot of time. Almost back to my 2;00 per 100 interval there, so that should help. I see a lot of 100 IM's in my future, and the 50's on the minute until time just ends...Good luck, maybe we will have a virtual meet together coming up..

3.5 mi run
2475 yd swim
5 mi run

20 x 100 first 15 on 1:30, last 5 on 1:25
50 kick
50 easy
100 fast 1:14
50 kick
100 fast 1:14
75 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

Sunday 1500, 12 mile bike 1 mile run
Monday 1500, 10 mile bike 2 mile run

I bought a Concept II rower in March and use it 10-15 minutes daily.

Two swims in a row that felt good, and this one at altitude, something happening here...

5x100s@1;40(1;28 to 1;18) 2x100IM kick@2;10(1;56/55)
200IM@4;00(2;53) 100IM kick(1;55)
1000p hard descend(12;54--6;32/6;22)
5x100IM kick@2;10(1;57 to 1;48)
12x50@1;00, every 3rd IM order/ between pulls(38's pulls) IM's(fly-36/back-41/breast-42/free-33) Broken 200IM- 2;32
100IM kick(1;59
3200SCY

I’m a little behind the times, but didn’t you move to Seattle?
I’ve been in Martha Lake 3 times a week since late March. No pool required.
Join me!

Rick

---

Only those who risk going too far can find out how far they can go...

No - I spent 5 years in Corvallis, OR but now I am in Stillwater, OK during the academic year and central Maine in the summer.

---

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

6.5 mi run
1400 yd swim

5 x 100 on 1:30
3 x (200 fast, 50 easy kick or swim) 2:32, 2:32, 2:33
100 fast 1:14
50 cd

---

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

Went in for an easy day, dan talked me into pacing him for a 2k straight. We both got faster than last week, so 8 to 10k a week still pushing the times downward:

200WU
2000buoy descend by 500(28;35--7;19/7;12/7;04/7;00) 100IM kick
6x50 breast@1;10 descend(49/47/47/45/44/43) 100IM kick
300 easy pull(4;00)
3000SCY

6.5 mi run
1325 yd swim

10 x 100 on 1:30
50 kick
100 fast 1:15
50 kick
100 fast 1:13
25 kick cd

---

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

Finally got run over by the tired/no sleep bus last night. Just did a bunch of different stuff where time was irrelevant;

10x100s with zoomers- 5@1;45(1;32 to 1;21)5@1;40(1;24 to 1;18)
8x(2x50 kick@1;15/50s@1;00)5-dolphin/fly(dolphin-1;06 to 1;03-fly-48/47/44/43/40)3-frog/breast(kicks-58 to 55) breast-47/45/44)
5x100p sm paddles@1;30(1;17/18's) 100IM kick
2800SCY

6.8 mi run 59:41
1175 yd swim
23.57 mi bike

swim was straight, kicked the last 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

IM Day

1000 warmup: swim drill kick reverse IM

4 x ( 20x25 all on :30).

rd 1. 2 fly, 4 back, 6 breast, 8 free
rd 2 2 back, 4 breast, 6 free, 2 fly
rd 3 2 breast, 4 free, 6 fly, 8 back
rd 4 2 free, 4 fly, 6 back, 8 free


6 x 250 pull
2 4:15
2 4:00
2. 3:45

2500 SCY
800FR
400IM KIck
10x100P
8x50 BK/BR

The gods are against me swimming. Lake closed due to high E. coli count. Reserved my 45 minutes for a lane at the pool: their pace clock had broken the day earlier from high winds. So did my 10x100P phantom racing the guy next to me (triathlete) who was doing a continuous swim, covering 75 yards about the same pacing I was doing the 100s. Surprisingly fun and I don’t think he knew what I was doing.

Not ready for any meets, virtual or real, but will keep on grinding.

Still ocean swimming. It's returning to warmer temps after a 59 deg cold mass flowed through. It's now 65 or above... time to ditch wetsuit, at least for sub-3k swims until a bit warmer. Just wearing SwimRun wetsuit now and got in 2400 yards. We planned for further, but the near white cap wind chop going one way and the 4 foot swells going the other, it was a mess out there. You really learn how to vary your stroke rate, cut entries short, and skip some breathing cycles in that crap.

---

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

6 mi run, 925 yd swim (straight)

---

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

Finally got to sniff the good stuff, chlorine!

I finally had shoulder surgery on 5/26, and finally tried my hand (or shoulder as it were) at swimming this week. Holy crap, that was HARD. I haven't swam since last October, the layoff alone would be enough to kill any technique and endurance, but throw a shoulder procedure on top of that and returning feels impossible.

8/3 - from the first push off the wall I knew I was in trouble when I could barely hold my right arm over my head! But I managed 600 yards (mix of freestyle and breast, back was no bueno), about 150 kicking drills.
8/6- now with knowing what to expect things were more manageable. Ridiculously still and hurts to turn the arm over, but hurts in a good way, not like hurt like pre-surgery.


At 49 years old I suspect I have at least a few months to go before I feel "right", if I ever feel it again.

Later today I'm running a virtual 10k race, going to suffer through the mid-day heat for that one!

---

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

welcome back!

6.7 mi run
1525 yd swim

500 w/u
50 kick
200 fast 2:32
50 kick
200 fast 2:34
100 mix kick and swim
200 fast 2:33
50 kick
200 fast 2:32
25 kick 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

Yesterdays hard main set, which was the whole workout;

4x(300/200/100@1;40 base) descending effort each swim and set- swim(4;22/2;47/1;18) buoy(4;14/2;43/1;17) zoomers(4;10/2;41/1;16) pull(3;54/2;30/1;09) 100 kick/50SD
2550SCY

Great workout today, bumped into some of the faster swimmers from my club at the local public swim...we just ended up doing 50's as stroke-free in IM order for most of the hour and closed off with 4x50 breast and then 8x50 alternating fly and free. My garmin says 2675 m....not sure how that works because I got out in the same end of the pool that I entered. My warmup was 4x50 free, then 4x50 breast, then 4x50 drill. Ran 10km total between run to pool and back. This evening I have another pool slot lined up and will bike 10-15km each way to the evening swim, so should be a solid day.

Did back to back days of 2500 SCY. Today:
1000FR in 14:22
400IM kick
6x100P on 1:30 (1:15-18)
10x 50 on 60 BK/BR/FR
The 50 were painful but necessary. Got to do those intervals. Considering swimming 5 days/week if only can do 45 minutes per session. Used to do 3 to 4 for 70minutes

Did back to back days of 2500 SCY. //

Sounds like a good plan to get in 5 days if you only have 45 minutes. Probably be a lot faster in the end with that kind of program. And your times are creeping down, so at least you are going the right direction. My goal is to hit 3k a workout, make it most the time. Today was a nice sea level long main set with lots of kicking and IM.

5x(200@3;15/100IM kick@2;15/100IM@1;45/100IM kick@2;15) 200s(3;02)200buoy(2;47)200zoomer(2;42)200's pull(2;34/2;32) 100IM's(1;27/25/24/22/19) kicks(2;00 to 1;56's)
500 steady pull(6;27)
3000SCY

On another note, any of you out there using old style zooms? I have had a pair in my bag for years, but just left them there until the last few swims. They were as I remembered, slow and drive my HR up pretty good. But I think over time they will be a big benefit to my overall speed, and kick feels really good when they come off. What are others thoughts on them?

I am on the 8-10x per week program, because right now we can only book 60 min slots, but often you barely get a bit over 50 min with the check in process. This evening was a double day and during my second workout, my warmup was 10km ride to pool, 200m assorted strokes, then 5x400IM departing on 8:15. If I can get there on time, I should be able to fit in 7x400IM. Next week I will try to book back to back slots (there is a 15 min in between) and get up to 10x400IM. 2 months in after the 4 month layoff, and it seems like times are still 5 seconds slower per 100m for the same perceived exertion. Mainly today I took the 100m breast legs "hard" and the rest were moderate hard (well maybe the free was bordering on easy).

Luckily the outdoor pool is very close to home and the indoor pool is not far. My local outdoor pool is closing next Sunday, but there is another one around 8km away that may be worth going to. Roads to ride there are not that bad. I am living off my second tank of gas since the pandemic started and trying to do as much as possible human powered, since I am living 100% local!

no swim yesterday - first non swim day in over 3 weeks. I ran 12 miles with 6.5 at 7:53/mi and hiked 4+ miles.

Today I got two 45-min pool sessions (2675 yds + 2775 yds = 5450 yds)

5 x 100 on 1:30, extra :30 after the last one
3 x [500 fast + 100 easy mix kick and swim] 6:34, 6:31, 6:33
150 fast 1:53
100 easy mix kick and swim
100 fast 1:14
25 kick

10 min safety/cleaning break

500 swim 7:17
5 x [50 kick + 100 fast] held 1:17s
100 kick
500 swim 7:20
100 kick
200 swim
100 kick
200 swim
100 kick
200 swim
25 kick

---

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

A few days ago, the water temp bumped up to almost 69 deg. I ditched the wetsuit and have been "skin" since. But, temperature has dropped about a degree a day and this morning was 63-64ish. No wetsuit. Got in 2200 yards. I think the SwimRun wetsuit is coming back out. Fellow swimmer, Hannah Meyer, is doing a practice swim this morning from Corona Del Mar to Dana Point. That's about 12 miles.

---

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

been a while! ha...

Fun to read this thread, its like our little home here.

Anyways been swimming more or less 3 x week through this craziness. 2 times a buddies pool (25 yard) and once a week (not counting kid time in there) at my pool (which is 44 feet)... so lots of flip turns.

I have tried each time at my buddies house to get to 5k. It was easy in march and april but once the weather broke here it got tougher. Held on though and today was just one of those days where I could not go too hard. I love em. They dont come along too often, but all you swimmers know when they are happening and they are great.

I did 3 rounds after a 3500,we will all it warm up ha that included a 1k kick of:
300 on 4min followed by 4 x 50 on 1min with 8-10 strokes fast off the wall and into the finish

My 300s on each round were 3:35, 3:28, 3:21 and all my 50s were about 33 seconds (which includes the slow pieces into and out of the turn when I wasnt sprinting)

Monty, i think you are so correct about needing short speed work to get back into it. I have been doing these 50s like this for a few weeks now and it is really paying off.

all for now.
oh today totaled 5600 scy and I wish i had time to go more bc i was in a zone.

daved

---

http://www.theundergroundcoach.com

I dislike zoomers, they feel like my feet just slip through the water. I don't really see the point in using equipment that decreases feel for the water. I want more resistance (parachute/tubing, regular shoes, paddles, larger fins) to build strength and then try to get my stroke to match the feeling of moving more water/being more efficient.

last week's swims:

Wed:
300 warmup
8x50 drill
3x600 pull w/paddles and buoy, strong on ~1min rest. (6:27's)
8x50 fast on :60
100 easy

Fri:
300 easy
8x50 drill
2x50 25 sprint/25 easy
5x200 as 50 fast, 100 smooth, 50 build on 3:00
5x100 as 50 easy speed, 50 strong (i.e. just work the second 50 but still go kinda fast)
4x50 cool down

+30 min on the treadmill early afternoon

---

-----

I dislike zoomers, they feel like my feet just slip through the water. I don't really see the point in using equipment that decreases feel for the water.//

I agree you totally lose feel, but for me, they force me to kick more to keep them afloat. Then when I take them off, I have a much better feel for my kick, so an after affect on feel? If I just drag them, then I get really slow and I can feel that, so forcing me to get my 2/4 beat shit together. And I think they may make my legs stronger, as they do provide more resistance than just feet. But you are most likely more in tune with your kick than I am, so they just get in the way. I'm constantly trying now to build up my lower half, as it seems real swim speed for me comes from there, and the timing associated with the pull...


https://www.usms.org/...chP2oNtiJFnz_KHntpq8

And did everyone see this virtual mock swim nationals? Looks like you can swim any event, any distance, and even OW swims with your GPS to enter. Probably as close as we will get to a swim meet this summer, wish I had a little bit earlier notice. But on the other hand, I didn't really have a pool to swim in for 4 months, so probably wouldn't have mattered anyway!!!

Still getting in regular 4+ days a week. It's funny that the best I feel all day is when I'm swimming, then trashed and tired afterwards. Began the sprinting regime again today:

30x50@1;00. about 15 swim(37/36/35's) 9 frog kick(54/53/52's) 2fly(36/37)2bk(41/42)2 breast(46/44)
500p for time(6;13, new Covid PR)
4x100IM kick@2;10(2;07 to 1;57)
12x50p easy@;50(38/39's)
3000SCY

2.2 mi run
5650 yd swim

30 x 100 first 10 on 1:30 then 20 on 1:25
25 kick

lifeguard cleaning/safety break for 10 min (I foam rolled)

2 x [600 swim + 100 kick]
5 x [200 desc + 50 kick] 2:46, 2:43, 2:42, 2:39, 2:36 (only had time to kick 25 after the last one)

---

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

Moved into a new apartment complex with a (nearly) 20m pool, so I've been able to start swimming again. They also have a brand new Concept2 Erg (with a PM5, so I can actually use my garmin HRM strap). Really happy to have both of these tools, and an "ok" gym to use on property. Much lower traffic and contained than a gym (Dallas, TX). Lake nearby for OWS 1-2x/week.

Erg:
3x9:00 / 1:00 rest - 5873m

Pool Swim:
Warm up: 200m swim, 200 pull, 100 kick
Main set: 5x200m on 3:00 (held 2:45)
500 ez cool down
2000m

Weights later...yes, I'm unemployed so I have plenty of time.

---

"The person on top of the mountain didn't fall there." - unkown

also rule 5

So I got a swim in today, pr'd every distance which was great. My question is about pool etiquette though. The guy in the lane next to me was doing flip turns and splashing water all over me and my bag (6ft outside the pool), do I say something to him or just suck it up? If I do say something to him, what do I say?

Put your stuff in a dry place and keep quiet. I did two swims in July and got three in over this last weekend. It’s a tough slog at this point to get motivated. Hoping for some swim meets this fall. In socal they do some SCM meets with the big regional meet the first weekend of December

No, you don’t say anything. You’re at a pool, your stuff is going to get wet. Some people Just have splashy flip turns, I’ve counted for them in many races. Find a new spot for your stuff or just bring in whatever can get wet.

---

"The person on top of the mountain didn't fall there." - unkown

also rule 5

Barley dragged myself today to the pool, hate to miss it even if I'm tired and unmotivated. LSD stuff, try to get a good night sleep tonight outside under the meteor shower:

2000p with small paddles, descend 500's very easy start(27;28--7;02/6;55/6;48/6;43)
500IM kick@10;30(10;02)
5x100p big paddles easy@1;30(1;19's)
500IM kick harder(9;46)
3500SCY

I'm flying back to OK today, so this was my last SCY swim for a bit - back to the scm pool.

7 mi easy run
1425 yd swim

500 swim + 50 kick + 100 smooth swim + 50 kick warmup
200 fast 2:39
50 kick
200 fast 2:37
50 kick
200 fast
25 kick 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

Swim #5 post surgery, feeling better and better. I noticed I could more easily hold my arm over my head during the wall push off now. Still not doing any structured training, just spending 15 or so minutes until I feel fatigued. I swam 1000 yds this morning, and at a harder effort than last week, even touched in the 1:30's per hundred, twice, and that's all she wrote.

---

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

With post Covid19 one hour slots (often it ends up being a 45 min swim) only but access to a few pools in short biking or jogging distance, I am doing several days per week of 2x A lot of those days end up being 5000-6000m days and there ends up being way more quality than a single 5000m session. I know how daily doubles work well from running and XC skiing, but its nice to get into this routine for swimming. I've never really done the 2x per day swim program other than camp with my swim club last winter in Cancun (that was 2x per day 90 min morning, 90 min late afternoon). I was pretty cooked after a week, but what I am on now is sustainable with tri trianing too (last week did a 27km swimming and 60km biking and some random riding)...I guess I just need a race with all this fitness, but I am banking on 2022, with 2021 as a bonus. Until then, just "train to train".

Wow. 2 swim sessions/day pretty impressive.
No chlorine today (couldn’t get a lane at the pool) so did a 45 minute lake swim. Water temp is now 81F almost uncomfortable., but preferable to early/late season when it’s 65-8F.

Have been increasing 50s and 100s for pool intervals in pool swims and feeling it the day after. Long road back to try to get fast (relatively) again.

What's your process to get a lane where you live? Here it is just getting online and reserving a few days early, and then showing up..I have seen on FB where some pools have you get in line at the actual pool on the day you want to swim, no thanks. Gets to be an hour or more to be in line early enough to get a lane, and if you miss the cutoff, a total waste of time..

Feeling tired every day now, but still show up to go easy, and swim a lot faster than I believe I can, must finally be getting some swim fitness:

30x100's-- 10S@1;40(1;27 to 1;23)5x100IM kick@2;05(1;57 to 1;54)5p@1;30(1;17 to 1;14)5IM kick@2;05(1;58 to 1;53)5p@1;30(1;118 to 1;15)
3000SCY

Distance Day

5 x 150 warmup. (50 drill, 50 kick 50 swim)

14 x 300
1 smooth 4 mod
1 smooth 3 build
1 smooth 2 strong
1 smooth 1 fast

smooth on 4:30 others on 4:00

My lane reservation system is online, showing time slots (5AM-7:15PM) only for the next 7 days. I’m learning to check it early in AM to see/reserve for day 7. There’s a $5 fee if you cancel less than 24 hour. So, of course, people oversubscribe and then cancel if they can’t make it. So it’s good to check day of too.

You can only do one 45 minute reservation/day so no doubles like Dev. Only 4 lanes (of 8) available for lap swim, one swimmer/lane.

The system works well, so no real complaints, except the 45 minute and not having 60 minutes.

I'm swimming ocean only. Just over a week ago, after weeks of very low 60ish water, it warmed up to almost 70. I got three days of swimming skin as it's been dropping every day since the peak. My last skin day saw 64 degrees. I switched to my SwimRun wettie. But yesterday, we saw 55 degrees near shore and 58 outside. I didn't swim this morning and opted to run, instead. I've got a 25k virtual trail race coming up, so got to get some more runs into my legs before tapering.

---

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

I'm in a meter pool for a few days.

8.5 mi easy run
1500m swim straight mixed kick and swim

---

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

Quick swim before work...

300 (100 Free / 50 Bk x2)
8 x 50 @ 55 W/ fins
4 Fr, 2 Bk, 2 Br

5 x 100 Free @ 1:30 - 1:10s
20"
5 x 100 Free @ 1:30 1:10s
20"
4x125 Free @ 1:50 1:10-11/100

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

My son's been doing some of the swims with me since the pools re-opened. He's able to follow a workout with me now. I have to adjust the send offs but not un workable...


Pre lock down (3rd in this race). I think he was on track for ~1:10-12 before lockdown.
https://www.instagram.com/...?igshid=qjj7x9xn8yyh


He is with a great coach for the upcoming season:
https://en.m.wikipedia.org/wiki/Jan_Bidrman

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

super cool!

7.1 mi run 64:27
2100m swim

20 x 100 on 1:40
100 kick

---

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

500 warmup

4 x 125 2:00

3 x ( 125 smooth, 125 build, 150 strong) 2:00, 2:00, 2:20

12 x 100 4 x 1:35. 4 x 1:30. 4 x 1:25

10 x 50. IM Switch

We got at least two fires surrounding us here, pretty smoky. It was at about the limit I will go outside and swim, so went down to the 106 degree swamp today for some easy breathing stuff:

13x200- 4s@3;15(2;52/50/50/48) 1 IM kick@4;00(3;45)4 small paddle pull@3;00(2;40/39/38/35) 1 IM kick@4;00(3;45)2 pull@3;00(2;36/34) 1 IM kick(3;45)
6x50@1;15- 3 flutter(58/57/56)3 bk/breast(447/45/46)
2900SCY

7.3 mi run w/ 7 mi averaging just under 8:49 pace
3300m swim

1000 w/u
15 x [50 kick + 100 fast/smooth] held about 1:25s
50 kick 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

Swimming has really seemed to help my shoulder recovery. My shoukder has felt better and far looser since getting back in to the pool.

Yesterday I swam a total of 1000 yards.
400 free, longest interval yet!
100 breast
100 back
Mix of 50s at varied efforts

---

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

2400 SCY
1000 in 14:18
4x100K IM
6x100P on 1:30 (1:15-8)
8x50 BK/BR/FR on 60 (38-48)

The “new normal” for my 45 minute session. Could skip the kicking to try to get my yards up, but I find the kicking loosens up cycling/running legs. Will keep dialing up intensity if I can’t get in more yards.

Went down below for more O2, but found more smoke from all the fires. Was at the limit that I will get in again, so more moderate distance;

4x(500/200IM kick) 1swim@7;30(7;15/3;50)1buoy@7;30(7;00/3;46)1small paddle pull@7;00(6;36/3;47)1big paddle@7;00(6;36/3;58)
6x50@1;15-2 flutter(59's)2 bk/breast(46/43)2buoy(42's)
3100SCY

Smoke got me on #3, so shut down the descending. When I got out of the water it was 110 degrees, so it could have been a combo of heat and smoke that had me gasping worse than my altitude swims..

A few swims this week, but today was an open water workout.

2000y with the group doing various intensities and sprints
an extra 2000y afterward doing loops around the floating playground
~1hr

---

"The person on top of the mountain didn't fall there." - unkown

also rule 5

rest day yesterday

today 8.5 mi run 76:58, 2575 yd swim (or something like that, I am super anxious because it's the first day of classes so some of these 50 kicks may have been 100 kicks)

500 w/u
50 kick
5 x 100 on 1:30
100 kick
5 x [200 desc + 50 kick] 2:42, 2:41, 2:39, 2:37, 2:37
2 x 100 on 1:35
25 kick 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

7.5 mi run (65 min)
1625 yd swim (16 x 100 on 1:30, 25 kick 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

Distance Tuesday:

300 EZ
100 kick
100 drill
100 swim
100 pull

4 x (6 x 150) 100 ez. 2 on 2:10. 2 on 205, 2 on 2:00. ez 100 on 2:30

20 x 50. odds = fast non free :25, evens = 25 ez :35

2400 SCY
1000FR 14:12
400 IM Kick
6x100P on 1:30 (1:15-8)
8x50 IM on 60 (38-46)

Yesterday and the wind was a good direction for the smoke:

5x100s@1;40(1;25/24/23/21/19)
2000buoy for time(28;22--7;07/7;06/7;03/7;06)
500IM easy kick(10;30)
3000SCY

It looks like not too much swimming going on, suppose a lot of pools still closed, or just too much hassle to get in to? Did a brutal set with Dan today, I went for a very easy start and descended to a very hot pace for me at the moment:

8x250's@4;00(2s-3;33/3;29/2buoy(3;28/3;25--4pull-3;11/3;10/3;08/3;07)
500IM kick easy (10;25)
2500SCY

4.5 mi super easy run 43:27
2375 yd swim felt like a dream, not at all hard or gasping for breath :-)

4 x [500 desc + 50 kick] 7:27, 7:07, 6:47, 6:34
100 smooth 1:15
75 c/d first lap swim then 25 kick

---

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

last few swims:

8/12:
my normal 700yd warmup+
2x[3x300 descend + 50 easy] on 4:10
round1 : 3:26-24-20
round 2: 3:24-23-19
2x200 strong (2:08's)
100 easy

+30 min trainer workout (Anaerobic intervals)

8/14:
normal warmup+
5x100 with ankle band
16x50 focusing on being fast with good technique ("easy speed" or "go fast but don't dig") on 1:00
2x100 easy

+ 30min on treadmill

8/19:
normal warmup+
3x400 on 6:00 at sprint-tri effort (I actually found a race this saturday! very short pool-swim tri)
4:26-25-24
2x200 as 50 easy- 25 hard - 50 easy - 25 hard - 50 easy
easy should be smooth with great technique, not sloppy
hard is still maintain technique, not thrashing about with useless effort
2x100 easy

---

-----

Finally! Summer has arrived. This SoCal heatwave has pushed the ocean temp up to 73-74°. It’s about time! This weekend, there’s a big group swim from Corona Del Mar to Crystal Cove. It’s three miles. Many, including me, swim back to get a nice 10k in.

---

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

SO a sort of unofficial race there Steve?What day and time are they sending off? I would love to come down, but I have all 3 kiddos for the weekend, and unfortunately no nanny in this family. I kind of did a prep for something like that today, still trying to get my long distance cruise paces down:

2500s as 1500s/1000 buoy, easy descend(36;22- 500's--7;26/7;22/7;16/7;14/7;03)
500IM kick easy(10;11)
6x50 sm paddle pull@50 easy(39/40's)
3300SCY

It’s not really a race, but I do tend to push it, though I take a good feed/hydration break at the Beachcomber before heading back.
https://facebook.com/...404849167484/?ti=icl

---

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

4.5 mi run
2150 yd swim
5.7 mi run

25 kick (new rule that I am not allowed to walk to the end of the pool I like to start from... COVID thing)
5 x 100 on 1:30
200 fast on 2:50 (2:34)
2 x 100 on 1:35
2 x 200 fast on 3:00 (2:35, 2:35)
2 x 100 on 1:35
2 x 300 on 5:00 (3:54, 3:56)
25 kick

---

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

Super smoky today, but just not enough to keep me out of that nice, cool water. 107 outside again..Just tried not to gasp too much;

2x(100/100@1;40/100IM kick@2;10/2x50 bk/brst@1;00/100IM kick) swims(1;28/26/23/22)kicks(1;58 to 1;55's) bk/brst(48/46/45/44)
5x100p sm paddles@1;30 descend(1;19/18/17/16/15) 100 IM kick
100IM kick@2;20/4x50 fly/bk(43/42/41/41)100IM kick/4x50@1;00 best/free(43/41/40/38)100IM kick
500 super easy pull sm paddles(7;05)
200flutter easy(4;11)
2900SCY

rushing yards like a football player

4.5 mi run
2500 yd swim
4.5 mi run

25 kick
5 x 100 on 1:30
5 x 150 on 2:15
8 x [100 fast + 50 kick] 1:14, 1:12, 1:11, 1:12, 1:12, 1:12, 1:13, forgot to look at clock because I was trying to squeeze in the 50 kick before the lifeguards told me to get out
25 kick

---

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

More smoke and heat, 107 again today. Water just feels so good to get into, then it is like the frog in the pot, going up 1 degree at at time. Until it is too late and you are just cooked.

12x200- 5s@3;15 des(2;56/54/47/44/43)4buoy@3;15(2;42/42/42/41)2IM kick@4;14(4;01/3;50)1 easy IM (3;18)
100s/200kick
2700SCY

Finally started swimming regularly again last week. The first week was just.... ugh... Getting a bit better. Was able to swim 5x 1:30 100s on 20 sec rest. That's not bad by my shitty swimming standards.

---

Next races on the schedule: none at the moment

Best wishes to You and all CA swimmers dealing with fires and COVID. Your dedication in keeping up with swimming is admirable.

Swam 2500SCY today
1200 FR in 17:04
5x100P on 1:30 (1:15-7)
400 IM kick
8x50 BK/BR/FR on 60

Feeling some swim fitness back after ~10 weeks of 45 min sessions. Still about 3 to 4 seconds/100yds slower than March. More short intervals:

4.5 mi run
2225 yd swim
Lifted
1.9 mi run

500 on 7:30
17 x 100 on 1:25
25 kick cd

---

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

31 mi bike
2475 yd swim (plus or minus a lap)

2 x [500 swim + 50 kick w/u]
5 x 100 middle one fast
50 kick (I think)
200 fast 2:34
50 kick
200 fast 2:31
50 kick
200 fast 2:32
175 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

Swam the annual Cove to Cove 3 mile swim this morning. Not a race, but, you know, the better swimmers do push it. Me included. I expected about a 1:30 pace but pulled out a 1:25 pace – 4495 yards in 1:04. I came in 4th. After hanging around to replenish, hydrate and shoot group photos, Heidi and I ran back to the start. Water was more than 75° & perfect calm. Air and humidity were both in the 90s and the run was brutal!

---

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

nice!

---

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

Way to go Steve, you are the OW champion of ST!! I really wish I could have come out, but just had enough time to do this one at Santa Clarita today:

3x100s@1;40(1;25/24/22)2x100IM kick(1;55/54)
1500bouy for time(was supposed to be 2k, but felt lousy) (21;01--7;06/6;59/6;56)
500IM kick moderate(9;48)
5x100p@1;30 descend(1;19/18/17/15/11)
100 kick
3100SCY

SLO County was #1 in the nation for worst air quality for most of last week. It was sooooo thick I couldn't see down the street. All the mountains disappeared. I didn't swim all week. The weather finally shifted Saturday and visibility improved to ~1 mile, though air quality was still horrid, even at the beach. I swam a short 40 minutes in the ocean and it felt funky with the thick air. Sunday's air was very much improved and I did 45 minutes in the ocean. By Sunday afternoon the blue sky was sort of visible. This morning it feels normal outside with just a bit of haze mixed in with the fog.

I wish I could believe that the fire situation will improve here... but September and October sometimes have the worst of the fires.

The upside of the time off is that all my niggles are gone and I haven't had time enough in the water to earn them back.

---

Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

7 mi run 59:58 progressive 9:32 to 8:00 (as good as I am at remembering swim splits, I'm not great at it when it comes to running. The ones I know were 9:32, 8:44, the 4 mile split was 35:18, the 6 mile split was 51:58, and the final mile was 8:00... so by 2 miles, 18:16/17:01/16:40 then the 8:00)

1100 yd swim easy

---

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

Sorry about your smoke there Hillary, are any fires threatening you there? Either the winds are good today, or the local fires are burning down, but not much smoke to speak of here. I feel like crap though, I may have overdone the smoke this past week, as it feels like my lungs are somewhat restricted..

3x(4x100@1;40/100IM@1;50) 8 swims 1;29 to 1;22, 4 buoys(1;22/21's) IM's 1;30/1;23/1;23)
300IM kick
1000p moderate descend(13;11--6;39/6;32) 50 kick
2850SCY

We have blue skies with some haze today. I think it is all being blown elsewhere (sorry elsewhere).

The fires are to the north by ~1 hour drive. There are 3 big ones that are causing most of our smoke.

I'm glad I opted for a rest week and avoided the high heart rate smoke intake. It was funky funk.

---

Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

I woke up with an achy trapezius muscle from sleeping on too many pillows, so my swim was very easy today. I don't think swimming made it worse, but I'm sure it will go away in a day so there was just no reason to try and push anything.

8.1 mi run 75:16
1950 yd swim as 500/400/300/200/100/150 with a little kicking between each

---

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 exactly sure which muscle the trapezius is, but I often wake up with a sore shoulder because I like to sleep on my side, with arm extended above my head. Feels like I can breath easier in that position for some reason, but often wake up and my shoulder is on fire! Half the pool was empty today, even though all slots were reserved, seems to be more and more a pattern lately. Folks reserving lanes and not showing up, and doesnt seem to be any penalty for doing so.

Went for some IM speed stuff:

3x(100/100s@1;40/100IM kick@2;30/100IM broken at 50@1;00/100IM kick@2;10) swims(1;25/23/22/20)buoys(1;20/18) IM's(1;17-(39/38)/1;15(38/37) 1;14(37/37) kicks 1;55 to 1;50
5x100p sm paddles @1;30(1;19/17/16/16/13)
500IM kick@10;00(9;35)
6x50p easy@;50(39/40's)
2800SCY

The minute sure came up fast on the last two IM's, almost doesnt feel broken!

Truth on sleeping weird messing up swimming.

I swam with the A group in the ocean today. I’m tired. I’m usually A- / B+. My A- & B+ people didn’t come today.

In other news, I want to name my next dog Shark. And then take him to the beach. And then call desperately for Shark when pup runs off. P.S. not an original idea. I don’t have any of those.

---

Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

All recovered from getting injured in bed
5.5 mi easy run
2150 yd swim

25 kick
2 x 300 wu
4 x 300 fast on 5 (3:53, 3:52, 3:54, 3:54)
2 x (50 easy, 100 fast) 1:16s
25 kick

---

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

So, Sunday's swim was in amazing 75+ degree water. Monday, out of Woods Cove, it was a little cooler, maybe 70-72. Tuesday, we got down to Shaw's and the people who had already swam looked blue and were saying it's MF Cold! We got in to our ankles and decided that without wetsuits, too cold for us - about 60!
This morning, I packed my wetsuit into my bag and headed to Shaw's. Good thing! Near the shore, it was like 55 degrees and outside, maybe 62. I swam with the gang south to Rockpile, which seemed a little warmer down there. And then, I swam to the point for some extra credit before heading to shore, getting 2200 yards in. Good thing I wore the wetsuit.... one of our gang got a stingray hit on her heel. We all donated some hot water to keep her pain level down. I didn't need much of my gallon since I wore my wetsuit and wasn't shivering.

---

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

Yep into southern Oregon lol. I was at Crater Lake over the weekend and it was so smokey you couldn't even see the lake. Crazy!

Those are some crazy overnight temp swings on the ocean there Steve, guess you will have to keep the wettie in the car all the time from now on.

Just feeling blah today after yesterdays hard IM sprints, so going through the motions:

10x100s@1;40(1;25 to 1;23's)
500IM kick@10;00 hard(9;27)
500p moderate@7;00(6;29)
500IM kick survive@10;00(9;35)
200p easy(2;39) 4x50@1;10- bk(46)breast(47)buoys(41/40)
2900SCY

2500SCY Total
1000 FR (13:57. first time under 14 since March and wasn’t pushing too hard)
400IM Kick
6x100P on 1:30 (1:13-8)
8x50 BK/BR/FR on 60 (38-47)

For the SoCal fish wishing you warm water and cool/clear air and stay safe from the fires.

7 mi easy run
1400 yd swim
3.5 mi bike doing errands

25 kick
800 w/u
4 x 100 on 1:30
150
25 kick

---

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

Back up to nearly 70 this morning. Nearly overheated in my wetsuit! I think I'll be back to skin tomorrow. 3000 yards today.
The next weekend (Sep 5/6), there's an 8 yo girl who is going to swim the coast of Laguna. She's gonna get out at the main beaches and hand out leaflets supporting her cause - BLM. She has a gofundme campaign going. We're all trying to organize keeping her company along the way. She expects to take two days to journey from Crescent Bay to Victoria Beach. It should be a great experience for both her and us.

---

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

70 is pretty nice ocean water, I would love to be out there with you right now. Have fun pacing the gal on her adventure.

I just read about smoke damage and your lungs, and I may have taken it too lightly last week. It really feels like I have decreased lung volume now, but not coughing, so not sure what to think. But a PSA, I did not know that you could do some serious long term damage with some fire smoke. Have to keep an eye on the microns of the particles now. Kind of wish I hadn't done that research, but best to know what risks you are taking, especially with your lungs.

Hot water today, so melted pretty quick:

250 WU
1500s easy steady(22;07--7;25/7;21/7;21)
400IM kick easy
500p easy
2650SCY

8 mi easy run
2300 yd swim

25 kick
5 x 100 on 1:35
5 x 200 on 3:05
5 x [50 kick + 100 fast] 1:16, 1:16, 1:15, 1:14, 1:14
50 kick
150 fast
25 kick

---

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

2.4 mi run
3250 yd swim
6.4 mi run (progressive)

all on a 1:30 base except the 100s, which I did on 1:25
25 kick
500
2 x 400
3 x 300
4 x 200
2 x 100
25 kick

---

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

2500 SCY
400/300/200/100 on 20 seconds rest
(5:35,4:11,2:42,1:19)
400IM kick
Pull set on1:30/100 base (150, 2x100,4x50,2x25)
8x50 BK/BR on 60
100 stroke drills

43.5 mi bike
2675 yd swim

22 x 100 on 1:30 (1:20-1:21)
3 x [50 kick + 100 fast] 1:14, 1:13, 1:13
25 kick 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 dont even remember when I last swam, its been years. Gold's closed and sold me to Club Fitness. They said they were getting rid of the pool so we joined Lifetime instead because I refused to belong to a gym without a pool, even if I dont swim.

Figured I have to swim now, so tried to last week. I dug my Tyr Socket Rocket 2.0s out of a box in the closet. Not only missing a head strap, but the gaskets look to have dissolved (it was gross). So ordered a couple fresh pairs and a drag suit (not because need more drag now, but wasn't looking forward to squeezing in a tight speedo yet, lol). Lifetime swears they are SCM (so did Gold's, but that was a lie). It felt a bit longer/more strokes than I remember SCY, we'll see.

1000 (or 1050) SCM
1x100 1:33
8x50 :42, :42, :44, :44, :45, :43, :45, :43
20(or 22)x25 all :19 to :20

Rest time is none of your business... ;)

Getting after the swimming lately. It's been so hot that if I can't get out to ride by 7am, I just don't go. Heading to the pool shortly to swim. Need to get some speed back now that my stroke and swim endurance are back.

Warmup:
400 swim
200 kick
200 pull
4x50 fast/easy


4x
5x100 on:
1:35
1:30
1:25
1:20
1:15

Cool down:
200 pull
200 kick
100 swim

3,500 total.

---

"The person on top of the mountain didn't fall there." - unkown

also rule 5

Swam 91 kilometers in this quiet little 25meter pool for the month of August..
.


In amongst all the other sports facilities. (The beach it top right)

oooh, lovely! You must have a nice tan!

---

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

..

Yep,winter down here and still getting fried while swimming...

My summer outdoor season ended last week. I had a great last 5 weeks doing 20-28km per week over 8-11 swims per week. My swims are limited to 1 hrs max due to pool time limitation, but I was dissappointed at how slow my times were compared to pre covid19. Then on Saturday I put on a "tighter fitting set of jammers" (not a racing set of jammers), and I took 30 seconds off my 400IM and 15 seconds off my 200IM. The 200IM brought me to within 3 seconds of my pre covid time (and this was without a dive) and the 400IM I was 12 seconds off (also no dive), so I felt better that I am getting there as those times were in a swim meet vs just a random practice. It actually seems weird referring to an actual sports competition that I was in during 2020.


On a plus note, I signed up for the Demi Esprit in Montreal on 12 September. Half IM, 4 racers start every 5 seconds spaced apart and bike and run on the Formula 1 race track. So I may be able to get one more event in this year!!! Let's see.

What is happening with IM Cairns?

.
Cairns is still on for now but the Noosa Triathlon scheduled for October (Also owned by Ironman and the Sth Hemispheres biggest multisport festival) was cancelled today.That is a huge shame as they have an awesome open water race as part of race week.It is 18k to the left of that aerial photo.

5.1 mi run
2550 yd swim
5.9 mi run

25 kick
500 w/u
50 kick
5 x 100 on 1:30
50 kick
5 x 100 on 1:25
50 kick
400 swim
4 x 100 on 1:25
25 kick



total swimming for the month 66,550 yds which is 500 yards short of last 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

Sticking with 3x week and still limiting myself to 20-25 minutes per session for another month then see about bumping up to 4x per week and maybe 30 minutes per session.. My shoulder is holding up and swimming really raised my flexibility to the next level, there is little I cannot do now, except really get my hand behind my back. I tried a pull up this morning, couldn't do it, huge mental block.

200 free alt-breath
200 back
200 breast
4 x 25 butterfly w/fins
4 x 100 w/buoy & breath techniques
200 kick w/fins, medley
4 x 50 descending

---

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

The ocean temp is all over the place! Two weekends ago, it was 75-77. Then it dropped rapidly into the low 60s and in a few spots into the 50s. It's now, this morning, high 60s, maybe 68. I think I can ditch the wetsuit again.
This morning was special as Lori brought her dog, Bailey, who loves to swim. Bailey swam over 2000 yards with us.

I also edited a video for Lori

---

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

I did a 1000 warm up then did a pyramid of 2x 50s, 2 x 75s, 2 x 100s, 2 x 125s, 2 x 150s a 200 and then back down the latter.

I was doing them easy / hard. So easy 50, hard 50, easy 75 hard 75 etc... I did the 200 easy and then did the next 150 hard. Then moved on to the 125s...

End result I skipped the easy 150. I didn't figure this out until I was in the shower. So I did a total of 3,250

I haven't done a workout that did not end on a 100 in DECADES. I ignored lightening, a tornado, the power going out, my wife calling while 9 months pregnant to make sure I finish on a hundred. This is not cool.

I can totally relate. The OCD is strong for many swimmers and triathletes.

Do an extra 50 at your next workout to ease your anxiety. Of course that will be September, so your month of August will always be “off”.

I haven't done a workout that did not end on a 100 in DECADES.//

Think of it as a gift, one that releases you from this OCD contest you made up. I remember when Tinley had his streak of running an hour a day, everyday for over 3 years as I believe. If he was sick, pouring rain, on a ski vacation, wherever and whenever. He finally had it broken, think he was hospitalized of some other incident where he just could not do it, and it released him. Just like the time he finally did not finish Kona, after something like 19 times. I aways told him, what are you trying to prove, or actually proving getting 800th place in a race you won twice? That was also releasing for him too, so glad I was never afflicted with that gene.. Congratulations!!!! Your fight is over!!!


I hit a wall last week, had to take 3 days off in a row before I finally had a good nights sleep. Got in today to see if I'm ready or not, wont know until tomorrow I'm afraid. But did have some energy that was not there the past week, tried not to tap into it too hard:


4x(200/200@3;10/150IM kick@3;10) 200's swim(2;54/51)buoys(2;51/47/46/41)pulls(2;36/32) kicks(3;55/54/51/48)
6x50@1;10 odds bk/brst-evens buoy descend( bk/brst- 47/42/41)buoys(41/40/39)
easy 200 kick/easy 200p
2900SCY