Cool. Let me know if you need help. First time ever I've known anybody to voluntarily take up Dutch.

Oh yeah. This is the fish thread. I just popped in because of the Dutch reference. So, back on topic. I will go to the pool this afternoon. I will move myself from one wall to the opposite wall, repeatedly. At some point I will have reached 2000m and I will get out. But to call my swims 'workouts' would be an insult to vissen the world over.

---

Citizen of the world, former drunkard. Resident Traumatic Brain Injury advocate.

I'll send you a PM. I have a bunch of proverbs that I'm having trouble translating :-)

---

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'm going to do 2000meters of vlinderslag, viciously.

I'll try my best. I hope they're profane.

---

Citizen of the world, former drunkard. Resident Traumatic Brain Injury advocate.

I think the closest one I have is



Een oude bok lust nog wel een groen blaadje
An old goat still desires a green leaf
Dit wordt gezegd van een oude man die een jong meisje trouwt.
This is said of an old man who marries a young girl.

---

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

Wanneer leren de meeste mensen het best? Het klinkt als een open deur, maar mensen leren het best als zij klaar zijn om te leren.
Er klaar voor zijn betekent dat iemand dit op intellectueel, psychologisch en lichamelijk gebied is.
(I don't really know Dutch, but I work in many languages creating instructional materials for scuba diving)
Congrats on starting off at the top!
Today the pool was edging on 90 deg. All we needed was to add carrots and potatoes for a nice swimmer stew.
5x100 alt s/k no-stop
10x50@:45 :33-:35
5x100@1:30 1:08 -:11
250 k
250 s
2x[50 k + 50 s] br :38/:36
300 s/k cool (yeah right @ 90 deg)
2500 sc yardages

---

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

I think this thread is too smart for me.

No pool today, instead I'll be swimming through the 12+ inches of snowfall here. Tomorrow's daily swim special is the modified Monty set I couldn't do last week, looking forward to it.

Tot ziens.

Edit: changed snow fall to snowfall. See... I am right about this thread being too smart for me.

WU: 400 fr, 300 kwf
Main:
2x { 200 fr @ 2:45, 100 easy, 300 fr @ 4:00, 100 easy, 400 fr @ 5:10 }
6x100 desc
100 easy
6x100 build

4400 scy

I can tell, as that's not really swimming related :-)

In Reply To:

Today the pool was edging on 90 deg. All we needed was to add carrots and potatoes for a nice swimmer stew.

heheh.

---

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 have a snow day :-)

---

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

What was Monty's birthday set?! His birthday was yesterday.

---

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 sure what his birthday set is/was, but I modified the 400IM set he put out there a few weeks back. Want to do it tomorrow? Here it is:

200 Swim / 100 Kick / 200 IM Drill / 100 IM Kick / 200 Free

2 x 200 Swim @ 3’

1’ rest

2 x 200 IM @ 3:30

1’ rest

200 Swim @ 3’

200 IM @ 3:30

1’ rest

2 x 100 @ 1:30

1’ rest

2 x 100 IM @ 1:40

1’ rest

100 Free @ 1:30 for time

100 IM for time

50 EZ

(2650scm)

Why Dutch?

I'm no fish, but I'm in this month to force me back to the pool.
Day 1: 3400y
500y fr
10x50y ankle band on 1:10
500y paddles/buoy
500y fr
10x50y band
500y paddles/buoy
150y kick w/ fins
350y paddles/buoy

It's a start.

Monty was talking about doing what I did last October...
56x100@1:30 alt IM & fr

I got to the point where one breath on the wall upon completion of an IM and start right in on the next freestyle.

---

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

// It's a start. //

A great start. Glad you're in.

Thanks :)

March 1st. One of those lovely cool, windy days, which meant the 50m outdoor pool was deserted. 8 lanes, 8 swimmers. Perfect!
Lunchtime: 8km run
PM: Swim
1000 w/up.
Main set: 10x200 pull @ 15 seconds. Times were: 3.10/09/06/07/06/05/06/07/07/07. S-l-o-w-l-y getting down towards 1.30 speed in my reps.
1000 easy.

4000LCM. Good start to the month...

My favorite math professor is from the Netherlands and he offered to teach a course if enough of us were interested. I jumped at the opportunity - fantastic professor - and it's impossible to turn down an offer to learn a foreign language.


That's a great swim for the first time back!

---

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

What, my March fish thread wasn't good enough for you? ;)

400 w/u, 15x100 on 2:10, 100 c/d.

Didn't see it! I am so sorry.

---

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 speak 3 languages and know a few general greetings or thank you in 4-5 others. Dutch is easily the most difficult to my knowledge. I think a general greeting (like good day or how's it going) is a 10-12 syllable event.

Good for you TC!!

---

Such a Bad Runner

goedemorgen! hoe gaat het ermee?

7.5 mijlen + 1500 scy

---

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
4x50@:50 kick/swim
1x200@3:00
4x50@:50 kick/swim
1x200@3:00
4x50@:50
1x200@3:00
12x75@1:15 fly/free/fly
1x300@4:30
1x200@3:00
1x100@1:30
200 warmdown

3x100@1:40
3x200@2:50
100 easy
2x100@1:40
2x200@2:50
100 easy
1x100@1:40
1x200@2:50
100 easy

5500 scm

WU: 400 fr, 4x75 scull/pull, 300 kwf
4x{25 dog paddle, 25 tarzan, 25 fast, 25 sc }
Main:
4x{100 sprint @1:40, 150 pace @2:10, 50 easy@1:30 }
w/fins 4x{100 pace @1:40, 50 sprint @1:00, 50 kwf@1:00 }
CD: 4x100 pull @1:30
3800 scy

Sprint 100's went 1:10,1:09,1:08,1:06
Sprint 50's went :28,:28,:27,:26 (fins help!)

Distance Day... ugh

Warm Up:

100swim, 200kick, 300pull, 400swim

Main:
6x1000 on 12:00 descend 1-6 and build within each. (11:46,11:39,11:22, 11:16, 11:08, 10:46)

Cool down.

Ik heb al een jaar niet meer gezwommen. Beste jaar van mijn leven!

PS. Don't ask your teacher what my username means.

I kept seeing your name significantly above mine on the training log challenges and weekly yardage,
now I see why. Nice times on those 1000's! Wish I could do one at that pace...

g-g-goedemiddag-g-g mevrouw tijgerchik,

zes keer vijfhonderd meter armen
paar sprintjes
zes keer vijftig meter benen.

met vriendelijke groeten,

grote trage beweger

----------------------------------------------------------------------------------------

Dutch is not a language, it is a throat disease

I've been swimming 2x/week (ok, once 1x/week) of late, so not really my first time back.
More like my first swim where I didn't approach the water with the attitude of a housecat thrown by the scruff into a cold body of water.
Mentally I'm ready to try again.

Today: 3450y (shoulders sore f/ yesterday so mixed in fin work)
1000y free (trying not to splash the aquajoggers)
6x50y band on 1:10
200y kick w/ fins
500y free
300y paddles/buoy
200y kick w/ fins
500y free/mix
400y paddles/buoy
50y free

300 swim, 200 pull, 100 kick - w/u
8x50 fr @ 0:45
3x{100 fr drill @ 1:45, 8x25 IM order @ 0:30, 4x50 fr @ 0:45 (build 1-4), 100 pull easy @ 2:00}
200 w/d

3000 scy

I googled...

---

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

LOL. I have some kids' Christmas songs that sound good!

---

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

6x1000 on 12:00 descend 1-6 and build within each. (11:46,11:39,11:22, 11:16, 11:08, 10:46)

Brutal.


did my first 4000m workout in a long time

800 swim 200k wu
4 x 250 @ 4:10
100k
10 x 100 @ 1:50 1:26 ave
100k
4 x 100 pull
200 k w/fins
8 x 25 fr/br

Damn…that's fast!

zwemmen = to swim in Dutch.

OLD STEADY MAN DISTANCE SET

warm up - 1000 straight swim (alternated 200 swim/pull with no rest)

MAIN SET x3
500 swim free (on 8:00--ACTUAL: 7: 45/7: 55/8: 20),
300 pull free (on 5:30)
200IM (10 sec rest)
100 sprint free (on 1:30) I actually broke 1:30 twice! Foam, that may have been some gas, but it helped propel me!
50 sprint (on 45).
RESTED: 1 min. between sets

cool down - 500 straight swim

Zoom Zoom is right!

Reading SH's and zoom_zoom_ben's workouts just almost made me throw up in my mouth a bit. Nice work. Some serious yardage posted already.

Today was a breakthru workout for me (the modified Monty set I posted earlier), It was the first time in my rinky dink training pool I've brushed the 1:10 for 100m free from a push in practice. Even sweeter that this came at the end of a hard free/IM set. I thought I was cruising a 1:15, my avg. time for a hard 100 but saw the red second hand just off :10 when I touched. Sweetness. Here's hoping the pace clock didn't freeze during that 100. A smidge of improvement amps up the motivation ;-)

Also- worked on backstroke during the IM's. Seems to help thinking about wider pinky first entry and rotating shoulder out of water before recovery. Meet in two weeks. We'll see.

2650m today.

Nice job getting your 100 speed down, not long and you will be breaking a minute in workout for SCY.

After a week and a half out being sick, did a cherry popping 2000SCM on wednesday(10x200) and today did a bit longer one with dan up in the mountains.

10x100swim@1;30- 1;22 to 1;16 4x100 IM kick@2;00- 1;53 to 1;48
10X100pull@1;20- 1;15 to 1;13 4X100IM kick@2;00- 1;54 to 1;48
200swim
8x25 fly@30- 17's and 18's
3200SCY

Good to be back at it, probably take a couple weeks to get back to where i was when i did the big IM set..

Will be hitting the pool in a bit... I'll bite the bullet and hit the LC pool downtown. I guess I could do a birthday set as I turned 35 yesterday. :-)

---

___________________________________________
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)

200 sw
200 k w fins
4 x 50 tempo w fins @ 60 av 29
100 easy

30 x 100 @ 1:20 av 1:14

3700 LCM

ran out of time... :(

---

___________________________________________
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)

A belated Happy Birthday.

---

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

What? you don't think words like "geslachtgemeenschap" sound sexy?

30 x 100 @ 1:20 av 1:14 !!!!!!!!

Holy Batman. You guys make feel old and slow. My buddies think I'm a speed demon. I'd be happy with a set of 10 100s on the 1:50!

Long course too :-)

probably a 7/10 for effort :)

---

___________________________________________
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)

//30 x 100 @ 1:20 av 1:14 !!!!!!!!

Holy Batman. You guys make feel old and slow. My buddies think I'm a speed demon. I'd be happy with a set of 10 100s on the 1:50!
//


I'd say you aren't feeling any older, that's hauling for 7/10 effort lcm, you seem to be in a great place. happy birthday, it's a big one... welcome to a new age group! older and wiser and fast too.

it's always nice on the ego to swim with a group that makes you feel like an olympian ;-) then it's always nice to visit the fish thread for a slap in the face re: workouts/speed ;-) a great balance.

Yeah but then I see what my old team does and I float back to earth...

Honestly the effort was slightly more muscular than cardio, but both sides averaged to that 7... its nice to be in the 50 metre pool and do that type of set in there... now to to some speed on Sunday... in the mean time I will be doing a few land sessions

---

___________________________________________
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)

Good Morning...

1000 free slow
8x75@1:15

4x(
100@1:30
50@:50 (hard)
50@1:00 (real hard) )

450 kick

8x100@ 1:30 descend to sprint 1-4, 5-8.

3,650 scm

Talk about a slap in the face. Some Eastern European kid (maybe 27?) showed up today and went the fast parts of the workout breaststroke. :32 and 1:06-1:07. Ouch. All from a push like everyone else.

I had some catching up to do since I don't usually swim on Fridays (pool closed in AM on Fridays - when I swim on weekdays)

10x100alt s/k no-stop
20x50 alt fr@:45 br@1:00 fr around :31~:34 br around :38~:42
100 br kick
10x100 alt fr@1:30 br@2:00 fr around 1:07~:12 br around 1:22~:25
100 br kick
5x200 alt fr@3:00 br@4:00 fr around 2:27~:30 br (I didn't catch the times)
5x100 various kicks
10x50 alt s/br kick @1:00 s@:34~:29
300 s/k cool

5500 sc yardages
None of this was of tremendous effort, still I started getting lower leg cramps. I had intended on another 2000 or so, but legs weren't going to cooperate.

---

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

My pool reopened today. Haven't swum in 10 days, so I just wanted to ease back into it.

1,650scy warm-up (24:51) Edit: to correct my time typo.
1 x 500scy (7:07)
100scy (1:34)

Total: 2,250 scy

Was going to do 3 x 500 main set, but when my calf, shin and arch all cramped up I shut it down.

PS. I restarted my running with 5 easy miles on the treadmill before my swim.

---

What I do: http://app.strava.com/athletes/345699

Only with a good Noord Hollands accent. Southerners sound practically Vlaams when they speak... just doesn't work for me! ;-)

Zwemmen:
Deze weekend is een warm water weekend op mijn zwembad. Veel te warm for mij. Verdomde kinderen.
(Het is veel te lang geleden dat ik Nederlands heb gesproken...)

Next swim will have to be Monday when the pool is a tolerable temperature again.

---

----------------------------------
http://ironvision.blogspot.com ; @drSteve1663

See what you have started, TC?
I think at the end of this month you should give everyone who makes the goal a cigar.

---

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

My pool reopened today. Haven't swum in 10 days, so I just wanted to ease back into it.

1,650scy warm-up (14:51)//

What did you do on those 10 days, go to China and get some special vitamins and work out with Sun??? (-; You should have saved that time for the NCAA final of the 1650, probably get you a medal..

I went down to santa clarita to do day 3 of my comeback(also a big layoff, 12 days) and it was not too bad. No stress, just trying to make sure i don't drop my non breathing hand and shoulder.

2x(500swim@7;00/200IM kick@4;00/3x100 IM@ 1;45/200pull@3;15) 6;41/6;38--3;45/3;39/1;21/20/19/20/18/17-2;30/2;26
3x(100s/100s@1;30/100kick@2;00) 1;21 to 1;19--1;52 to 1;46
3300SCY

Monty, I am shocked that you even questioned my swimming ability.


I was in a bit of a rush when I got back from the pool today and didn't proofread my post. The "1" should have been a "2". 24:51.

---

What I do: http://app.strava.com/athletes/345699

400 easy
4x50 drill
4x50 25 sprint/25 easy
All on 1:25/100 - start at RPE 5/10 and go harder as the distance shortens:
600 - 7:48
500 - 6:23
400 - 5:01
300 - 3:42
200 - 2:26
100 - 1:10


100 easy
4x50 drill


3200scm

---

-----

He's a late bloomer :-) :-)

---

___________________________________________
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)

Yards? I will do 1000s on 13:20 on occasion (metres).

---

___________________________________________
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)

Wasn't planning to swim today, but my knee hurts a bit, has some swelling and is warm to the touch. So rather than ride or run... swim.

10x100 alt fr/br kick no stop
5x200 fr @ 3:00 2:25/:23/25/:25/:19
5x100 various kicks no stop
10x50 alt fr/br @ 1:00 fr :34~:29; br :40 ~ :36
300 s/k cool

3300 sc yardages

---

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

300 sw
100 k easy
6x 50 @ 60 kick 4 fl 2 br
4 x 50 @ 55 off order I'M
300 pull w paddles

Main sets
20 x 25 fly @ 30
100 easy
20 x 25 fly @ 25 (took extra 10" after 16)
100 easy
4x 75 fly w fins @ 1:15
100 easy
400 free w fins (4:47 easy but focus on 4 dolphin kicks per turn, getting ready for my lcm 1500)
100 easy

3300 scm

---

___________________________________________
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)

Saturday March 3rd.
AM: Swim
PM 2 hour run..!

This swim was done with the knowlege that 7 hours later, I would be doing my longest run since IMNZ - one year ago today :)
So basically - no leg use...
200 easy
1000/800/600/400/200 - all pull w/20 seconds basically to take a quick drink. Increasing pace on each one.
300 w/down.
3500 LCM.

Today...

500 warmup
8x50@1:00 kick/drill
2x200@3:00 (ave: 2:24)
6x50@:50 fly down free back
2x150@2:15 (ave: 1:36)
8x50@:50 free down fly back
2x100@1:30 (1:06, 1:10)
10x50@:50 odd fly even free
200 warmdown

3,200 scm

In the spirit folks putting video up on the fish thread -- sweet_wtr, realAlbertan, jbank -- I submit this video of a few events from last weekend. I didn't have anyone to film so I just stuck the camera up on a tripod and let it get as much of the swims as possible. The format of the meet was a decathlon and we pretty much swum the events one after another. My camera battery died after a bit and this was all I got. The reason its getting here so late is I had to edit it, attach a song, and get it up on youtube. I'm not an expert of any of that so it took longer than I thought.

Here is the play by play. I'm the guy in the blue and red suit.

First event: 50 fly: 25:04. I actually got second in this race despite what it seems. That awesome start would come in handy for the rest of the meet!
Secon event: 50 back: 28.8. I can't believe I made fun of sweet_wtr's backstroke start. That was basically a back flop. The guy next to me went :24.
Third event: 200IM: 2:08.8. The IM order was based on a draw at the beginning of the meet. FLY, BACK, FREE, BRST. The rules were you needed to do a legal finish at the end of each 50. The guy next to me was DQ'ed for his back to breast turn. The guy two lanes over wasn't DQ'ed for his free to breast turn because you can legally touch with your feet on a freestyle event. I knew that too, but forgot about it when I got to the wall.

3/4

500 w/u
4x200 (50 kick, 50 pull, 100 swim) @ 3:30
2x500 swim @ 7:30 (6:55, 6:57)
2x200 IM (1 kick @ 4:00, 1 swim @ 3:00)
5x100 pull @ 1:30 (1:22-1:24)
2x50 hard @ :60 (0:32, 0:27)
200 w/d

3500 scy

200s/100k/200s w/u
10x50alt br@1:00/fr@:45
5x100@1:20 1:08~:13
250 br kick
250 s 2:58
200 s/k cool

2200 sc yardages

---

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

3/4:

500 on 8:00 (warmup)
50 on 1:00
5x100 on 1:30
50 on 1:00
400 on 5:40 (4:53)
50 on 1:00
4x100 on 1:25
50 on 1:00
300 on 4:00 (3:40)
50 on 1:00
3x100 on 1:20
2x50 on 1:00
200 on 2:30 (2:25?)
2x50 on 1:00
2x100 on 1:15
2x50 on 1:00
100 all out (1:06)

3600 scy

3/5:
1100 w/u
3x (200/150/100/50 on 3:00/2:15/1:30/100): 2:24/23/24,1:48/46/46, 1:11/10/10

2700scy

---

----------------------------------
"Go yell at an M&M"

Cool video. Too bad about the fixed camera angle, would have been neat to see the entire races.
Gotta be careful about all the fish putting up video; gonna start making mine look even worse!

WU: 500 (100fr,25bk), 4x75(25fr,50bk), 50 easy
Drills: 10x50 kwf on side
Main: 3x300 desc @ 4:20, 3x100 desc @1:50, 3x300 pull desc @ 4:20
CD: 10x50 sc
3900 scy (lane leader accidentally stopped at 250 on the first pull 300)

Was trying to work on my wider hand entry as advised on the video thread, but found it
a little hard to change while trying to keep up with my faster lane mate.

// I can't believe I made fun of sweet_wtr's backstroke start. That was basically a back flop.//

Total Karma Dude.


Nice swims and nice video! Some fast peeps there. Next time give someone a Starbuck's giftcard and ask them to video ;-) Looked like a small crowd though.

In prep. for USMS Spring Nationals I just ordered some new suits... time to put away the M & M's.

What I did at the office (pool) today:

Warm Up

200 Free / 200 Kick / 200 Free

6 x 50 @ 1:15 [25 Kick/25 Drill your choice, worked on backstroke]

MAIN SET-

2 x thru 1st time through is pull,
2nd time through is swim

2 x 200 @ 3:15
-moderate pace

2 x 150 @ 2:30
-at faster pace than 200

2 x 100 @ 1:35
-at faster pace than 150's

extra 60 seconds rest between round 1 & 2

COOL-DOWN-
2 x 50 @ 1’

2800m

Monday
AM: Day off the legs!!!
PM: Swim
Straight into it - 10x400 pull @ 20 seconds, concentrating on form & gradually increasing effort. Started to notice the strength dropping at around the 7th/8th rep.
300 easy
4300 LCM in 1:13:12.
Longest swim in years - about 12 if I am not mistaken.

Once again, the pool was hitting about 90 deg. I should tell them about an amazing device called a thermostat.

500 s 6:40
5x100 various kick
500 s 6:15
100 br kick
100 fr 1:04
100 br kick
50 br :34
50 br kick
100 fr 1:01
200 cool

2200 sc yardages

---

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

 6 mi run + 1000 yds this AM
wish I had more time

---

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 love to pull and even I think that is too much pulling.

WU: 400 fr, 200 IM order kick, 50 drill
Main: 2x { 16x25 IM order @:30, 7x 50 broken IM order, 4x100 IM }
CD: 550 pull/evf drills
3500scy

500 swim 300 k wu
1000 free
300 k
1000 free
8 x 25

Did two 1000's just to see if I could make it as yesterday's workout was a total O2 debt fail.

3300 m

If you've seen the old English films, there is a "Carry On Swimming" opening there..!

Yeah - it was a lot, but for a reason... I totally wanted to rest the legs given the weekend I'd had & what I have coming up this week..
Plus, the plan at Melbourne is to kick as little as possible, so my puny arms needed a bit of a workout :)

March 2nd, +/- 4000 yard scy
March 3rd: Masters Meet, swam 500 free (6.04); 100 Back (1:09); 200 Back (2:29); 200 Breast (3:00-ish); 200 IM (2:34). Dizzy at the end b/c I had to jam in my 5 events into the first 1.5 hours of the meet so the wife and kids could go to the ballet.
March 4: 2000-ish. Kids were doing a starts and turns clinic that coincides with AM Masters practice, so got to sneak in for 1/2 the workout.
March 5: 4000 ish. Definitely moving slow and arms are killing me. Officially swam too much to start March.
March 6: Day off! Yippee!

Wed, March 7th.
AM: 65 min run
PM: Swim
1000 w/up
5x200 pull w/15 sec rest. 3.08 x 4 & 3.03
200 easy
5x100 pull - concentrating on fast first 25, IM race pace 75
300 easy

3000 LCM

Today was a no swim day thanks to work. My lunch break was about 10 minutes long and by the time I left the office, the pool was half an hour from closing. Waaaaaaaah.

I did get in another 15x100 main set yesterday, though, and I was feeling good enough throughout the set that I am going to speed it up by a little bit next time (it'll be a 1:55/100scm on :13 rest instead of 1:57). The bad news is, my swim isn't improving by leaps and bounds - but the good news is I'm getting a tiny bit faster and (I hope) a lot more efficient. Plus, I can kind of flip turn now! :)

8.7 mi run
1500 yd swim
didn't feel all that great

---

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

3/7:

900 w/u
6x50 on :50
2x(75 on 1:10, 2x125 on 1:50, 75 on 1:10)
6x50 on :55
2x(75 on 1:10, 2x125 on 1:50, 75 on 1:10)

(the guy who came up with this often has 75/x25 bits to be weird)

3200 scy

---

----------------------------------
"Go yell at an M&M"

Ken, your workouts seem to always have a certain complexity about them. They're not really that complex, it's just at 6:00 AM I could never wrap my head around the odd intervals. I'm still in a fog - literally, too, as the pool steam obscures the clock.

6x50 alt s/k
100/200/300/400 @ 1:30 base
100 br kick
4x100@1:45 1:10/:08/:08/:03
100 br kick
25/50/75/100 br @ :10 RI
2x100 IM @ 2:00
200 s/k cool

2550 sc yardages

---

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

6am? I'm out of the pool at 6am.

---

----------------------------------
"Go yell at an M&M"

WU: 400 fr, 4x50 drill, 4x100 kwf, 50 scull
Drills: 4x25 3-6-3 bk, 4x50 1-arm fly/bk, 4x75 br/bk/fr
Main: 21x100 @1:30
3750 scy
Just got over 100mi for the year thanks in part to the motivation of these fish threads.

Snuck away from the camp for a quick hour at the high pool;

2x(5x100swim@1;30/2x100back@1;45/2x100brst@2;00/2x100kick@2;00/4x50fly@1;00/2x100kick@2;00)
1;22 to 1;13swims/ 1;28 to 1;24 back's/1;32 to 1;28 brst/ 1;50 to 1;43 kicks/ fly's37/37/36/36/36/36/35/35
3x300pull@4;00- 3;42/3;43/3;45
100SD
4000SCY

Today's lunchtime swim:

3 x 500 w/ 1:00 rest (7:08, 7:08, 7:12)
2 x 250 on 4:00 (2:35, 2:45)
1 x 1,000 (15:08)

3,000 scy + 5 mile run after work (still building up the foot).

Lost my drive during the 500's. Lots of mental distractions right now.

---

What I do: http://app.strava.com/athletes/345699

2 x 250 on 4:00 (2:35, 2:45)
//

First you go out and bomb that 1650, and now you are doing 250's at a little over minute pace, what the hell is in the water there? (-;

damnit! I keep screwing up. 3:35 & 3:45

---

What I do: http://app.strava.com/athletes/345699

Looks like fun.


6.9 mi run
2700 yd swim --- my 4 x 50, 4 x 100, 4 x 150, 4 x 100, 4 x 50 set.


Flying for a PhD school interview :D can't say where though.

---

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 fun:

3/8:

500 w/u

(all straight through)
3x200 on 2:45 (2:25/24/25)
6x50 on :50
6x100 on 1:25 (1:12/11/11/11/11/9)
6x50 on 1:00
6x50 on :40 (all :35 and last :34)
ez 100 on 2:00
6x75 on 1:15 descend (:54/53/52/51/50/49. I swear I did that :-)

3150 scy

---

----------------------------------
"Go yell at an M&M"

Yesterday, a tigerchikesque workout...

lift weights 30 min
run 30 min

Swim: 1500 swim and kick.

300 swim, 200 pull w/u
4x50 kick @ 1:10
12x25 IM order @ :30
3 x {100 stroke drill @ 1:45, 200 pull @ 3:00, 4x50 @ :40, 100 ez @ 2:00} strokes went fl, ba, br
200 w/d

was doing 50's in 35-37

3000 scy

Ran an easy 5.42 in the morning.
Rode for a little over 2 hours with part of it up Mt Lemmon.
Finished the day with:

300 swim
6x50 drill/swim
6x50 kick
15x100 descend every 3
1-9 on 1:30 10-15 on 1:25 (1:20-15-13, 15-14-12, 15-13-11, 15-14-10, 15-13-8.5)
3x300 pull no paddles on 4:10 (4:02-3:59-3:55)
200 easy

3500 SCY

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Ran 30 min

Today...

500 free/warmup
1x200@3:00
3x100@1:30
1x200@3:00
3x100@1:25
300 swim
8x50 kick/swim
500 -- alt fly/free per 25

2,700 scm

Yesterday: Swam a mishmash ~2000 last night while the kids played (wasn't keeping careful track). Something about that pool always makes me crazy slow; a combo of high temperature, shallow, bad lane lines, current from the attached kiddie pool. Felt like swimming in molasses. Always makes me scared I've gotten way slower.

Today:
WU: 4x{ 100fr,50k }, 300 pull
Drills: 4x{ (25scull,50pull)@1:20, (25p,25s,25p)@1:20, (50p,25s)@1:20 }
Main: 6x { 200@3:00, 100@1:30, 50easy@1:30 }
CD: 300 kwf
4200 scy

Felt really good, descended the 200's at 2:32,2:30,2:29,2:25,2:22,2:19 and held <1:15's for the 100s. Last two passes of main set were pulled (ok, I cheated a bit).

Woke up Thursday morning at 5:51 - pool opens at 6:00, blew that, showered and went to work.
Have today off from work, sunny day, nice pool temp, swimming with the noodle ladies (at least they're in the shallow end of the pool doing their routine to Wang Chung... "Everybody have fun tonight, everybody wang chung tonight...")
My friend, Michelle, the ultra-runner was there, announcing she can run again after weeks off from a fractured metatarsal only to get out on the trail and get bit by a dog behind her knee. Poor thing.

10x[200fr/100br kick] @ about :20 RI (whenever the second hand rolled to a convenient starting point - 0 or 30) fairly easy first 5 - 2:30 ~ :22
increasing effort thru second 5 - 2:20/:18/:15/:21/:15
200 s/k easy
100 sprint :59
200 s/k easy

3500 sc yardages

---

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

Seems a bit mean to come along and post a set with more 200's done faster right after I posted how I felt "strong" doing my set. And you got to swim to Wang Chung. Way to rub it in. ;)

But, along with the wang chung, I got the visuals... old ladies with noodles. A wash, don't you think?
My 100 br kicks were pretty easy. In essence, I was getting about 2:30 between 200's. So don't feel bad.

---

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

Ouch, forgot about the old ladies with noodles. I don't like Wang Chung _that_ much. I actually feel pretty good that
my 200s were even in the same ballpark as yours. I've still never managed a sub minute hundred and you casually
threw that into your workout too! It just seemed a bit insensitive on your part; at least you could wait till someone
slower posted their set.

200 wu
300 pull
100 kick
300
4x50 building up
300 pull
100 kick
4x50
300 pull
2x50 fast........I mean really fast
Ran 8.25 miles beforehand :0)

---

__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

8 miles + 2600 yds before 7:30 am at the University of Maryland

not the nice pool, the instructional pool next to it :-( so much for the early bird getting the worm. The swim team had practice until 7:30 which is why I couldn't get in the big pool. If I hadn't had to be at breakfast at 8:30 I'd have been able to get in the nice pool :-(

---

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

400 swim, 200 pull, 100 kick w/u
6 x 75 1,3,5 ez/sp/ez 2,4,6 sp/ez/sp @ 1:10
4 x 50 kick @ 1:10
4 x 100 IM @ 1:40
12 x 50 free sp/ez @ 1:00
4 x 50 IM order sp/ez free @ 1:00
200 w/d

2750 scy

Yesterday morning swim before climbing Mt Lemmon

600 swim, 6x50 drill/swim on 50, 4x50 build on 45, 100 easy, 4x50 kick on 1:00, 200 easy

3x (400 quick + 4x100 fast on 1:20/1:15 + 100 very easy 1' rest)
I did the 2nd & 3rd set of 100s on 1:15 (4:54-1:11-12-12-11, 4:54-1:11-12-12-12, 4:59-1:11-11-11-14)

400 easy
100 for time (1:02 even split it)
300 cool down

5100 SCY

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Today...

500 warmup
800 kick/swim
6x150@2:15 desend 1-3 & 4-6 (1:39 last ones)
4x100@1:45 1 length hard 3 easy
4x100@1:45 2 length hard 2 easy
4x100@1:45 3 length hard 1 easy
100 warmdown

3,500 scm

The pool temp was up again - maybe 86-88 deg. So much of this was lazy swimming with just a few good efforts.

500 w/u
5x100 various kicks
400s
100 br kick
300 s 3:38
100 br kick
200 s 2:17
100 br kick
100 s 1:04
100 br kick
200 br
200 bk
100 fr 1:08
100 br kick
5x100 fr/fr/br/bk/br kick @ 2:00 nothing hard here

3500 sc yardages

---

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

Having now swum in a very warm pool, I understand... I was roasting yesterday.

---

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

As hard as it is to get into cold water - I do well distance swimming when the temp is approaching 60 - no wetsuit. The coldest no wetsuit swim was around a pier - took only 12 minutes or so and was 52. Really difficult to warm up for a race like that. In a warm pool, I can actually tell I am sweating - I feel like it would be easy to go into a zone it would be hard to get out of - kinda dangerous.

---

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

They must be spewing out money to have the pool that hot. Out here at least it is just the air temp that over heats the pools, but we have a couple more months before that begins to happen. Back in the desert today and it is 84 degrees, some winter we are having. Stoped at the palm desert pool and decided it is time to do more strokes on more rest. Couple meets coming up and i just feel slow..

2x(200swim@3;00/100back@2;00/100brst@2;00/200IM kick@4;00/2x50fly@1;00/100easy@2;00)
2;39/2;37--back's-1;21/1;17--brst's-1;26/1;24/- kicks--3;29/3;23/fly's-35/35/34/33- 100's-1;23/1;17
2x(200p/200p@2;45/200IM kick@4;00/broken 200IM-1;30@50's/100easy@2;00)
2;33/2;31/2;30/2;29-kicks-3;35/3;36--IM's2;19(33/37/38/31)2;19(33/37/39/30)--100's-1;18/1;19
3400SCY

Crown Valley Pool just might be unique. It's heated by sewage. About a mile away is a water treatment plant and part of that process generates heat. The city engineers saw an opportunity and buried a couple pipes from the pool to the plant and installed a heat exchanger. They also cover the pool at night to retain heat. So, the more the people of Laguna Niguel poop, the hotter the pool. It's brilliant, but I wish they'd be able to regulate it better.

---

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

Made it out for an easy 6.5 mile run and a short swim this afternoon. Neither effort was intense. I just wanted to maintain some swimming sense while I continue to build my foot back up.

Another reason for my caution was that my heart rate spiked up well past 200 bpm for a short moment during a trainer ride this week and it really freaked me out. Not sure if that's normal or if I need to get it checked out.

Run:
6.5 Easy (48:09) 8th day in a row since my return to running.

Swim:
1 x 1,650 scy steady pace (24:32)
1 x 500 scy easy pace (7:36)

---

What I do: http://app.strava.com/athletes/345699

Good swim week for me, a little over 20,000 yards, two of my longest swims ever 4,200 lcm on Tues & 4,600 lcm on Thurs. & got in 6 swim workouts. Still haven't learned flip turns, some day.

---

************************
#WeAreTheForge #BlackGunsMatter

"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012

400 swim, 200 pull, 100 kick w/u
4 x 50 drill @ 1:00
4 x 300 swim @ 4:45
2 x {200 pull @ 3:30, 4 x 50 pull @ :45}
200 w/d

3100 scm

550 warm up
300 swim

850 lcm

6 mile bike
3.1 mile run

Friday March 9th
Warm up - 1100m as: 400/300/200/100/50/50
10x100 @ 10 seconds rest. Ave time 1.32.0
400 easy
2x100, 25 flat out, 75 easy
300 warm down
3000 LCM, all pull

Saturday 10th
AM - 80km ride
Lunchtime: Swim
5x400 pull
Gradually increasing pace.
200 warmdown
2200 LCM

Monday 12th March
Easy recovery swim
2x800, 2x400, 200 easy
2600 LCM

Got in a little one today, and felt really burnt from yesterdays hard IM work. I think i might have been a bit tapered and out of shape, sometimes a good combo to rip at it. So just floated through some stuff today in hopes of connecting to some good stuff later in the week:

20x100--10swim@1;45/10pull@1;30--1;35 to 1;20
400IM kick
100SD
2500SCM

some winter is right... we had a big blast of snow early in the week and now my yard is 98% bare. We had an awesome weekend for outdoor training and I was tied up in a coaching course and nursing a cold and a stomach bug that had me inside out for most of Friday... hopefully I feel good enough tomorrow :)

Oly Swim trials are coming up soon ...

---

___________________________________________
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)

some winter is right... we had a big blast of snow early in the week and now my yard is 98% bare. We had an awesome weekend for outdoor training and I was tied up in a coaching course and nursing a cold and a stomach bug that had me inside out for most of Friday... hopefully I feel good enough tomorrow :)

Oly Swim trials are coming up soon ... should be online to watch. I recommend watching Ryan Cochrane.

---

___________________________________________
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)

WU: 400, 6x100 (swim,drill,kick,swim), 50 scull
Drills: 4x { 25 easy, 25 medium, 25 fast } 1/2 fr, 3/4 bk
Main:
500 @ 6:40
5x100 @ 1:25
400 @ 5:??
4x100 @ 1:25
300 @ 4:??
3x100 @ 1:25
CD: 650 pull
4400 scy

I'm not sure what interval we went on the 400 and 300, at that point I was just holding on for
dear life. I had a much faster lane mate leading who was setting the pace for when to leave
and a new lane mate who insisted I go ahead. I did fine on the 500 (6:10), but for the rest of the
set, I felt like she was nipping at my heels. Great motivation, but made it a bit hard to keep track
of the clock.

I'm back and ready to attack.


Cough/cold threw me for a loop last week... just about over it now.

Indoor bike TT yesterday at a local brewery. Increased my watts +10 comparing 2011 results on same course/same bike. i'm happy with that!

At the office (pool) today:

WARM UP
400 Swim / 400 IM Drill / 200 Swim


Main Set

400 Pull @ 6:30 (5:35)

200 IM Kick @ 30” rest

200 Swim @ 3’ (2:40)

2 x 100 IM @ 2:00 (1:35ish)

2 x 100 Free BUILD @ 1:30 (1:20s)

4 x 50 Stroke @ 1:10 (50 IM order)

50 Free FAST @ 1’ (no breath down with lots of air coming home, 32ish)



2450m

Harvard SCY Champs Friday - Sunday. Hoping they'll dye the water green in honor of St. Patty's day. Well sort of.

Nice... most of my work is done 2 weeks til my meet so my plan is recovery, speed endurance and more recovery

---

___________________________________________
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)

400 swim w/u
8 x 50 odds kick @ 1:10 even drill @ 1:00
2 x 200 swim @ 3:15 - 2:34, 2:35
2 x 200 pull @ 3:15 - 2:47, 2:42
2 x 200 IM @ 3:30 - 2:52, 2:55
2 x 100 swim hard @ 1:20 - 1:09, 1:09
200 w/d

2400 scy

great, hoping for recovery, speed and more recovery in april :-) enjoy this time! cheers to a great taper.

It will be a mini taper for this meet and full taper in may for MSC Nationals...

---

___________________________________________
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)

Rode Sunday - felt my shoulders needed a break.
This AM:
200s/100k/200s w/u
500/400/300/200/100@1:30/100 300@3:42/200@2:24/100@1:06
5x100 alt br kick/fr s 1:05/:04
300 s/k cool

2800 sc yardages

---

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

WU: 500, 400 kwf, 200 pull, 100 drill
Main: 2x { 5x50 fr 60%,70%,...,100%, 4x100 IM, 5x50 fr 100%,...,60% }
200 (50 fl,150fr)
200 (50 bk,150fr)
200 (50 br,150fr)
200 fr
CD: 100 easy
3900 scy

Still in a funk, but got in anyway and banged out an easy one;

5x(200/200/100 IM kick) 3 swim@3;30/2;30--2 pull@3;00/2;30--3;03 to 2;45/ kicks-2;06 to 1;56
5x100swim@1;45 easy
3000SCM

I wish I could do 5x100 on 1:45... :)

I was awful this morning. I'm not sure why. My main set was 15x100 on 2:07 and I missed the interval four (!) times.

2:07 interval, I bet that math was fun :)

400 w/u
12 x 50 ( 4 kick @ 1:10, 4 drill @ :60, 4 swim @ :50)
3 x {300 pull @ 5:00, 3 x 100 swim @ 1:30, 15s rest between sets}
12 x 50 swim (3 @ :60, 3 @ :50, 3 @ :60, 3 @ :45)
200 w/d

edit: 3600 scm

just found out the pool from last night was meters not yards, thought my normal intervals were much harder to hit.

the funk - I have a bit of that, too. Things just don't feel quite right, yet, I'm putting decent times down, despite my overall feeling of fatigue & soreness. Yesterday, I did a 13 mi slightly hilly ride and held nearly 21 mph. It didn't feel anything like that. I suppose I should do a race soon, before I blow up. This weekend is that race in San Diego, but it's gonna be raining hard... (yeah, I'm a big wuss - not gonna do it).
This AMs swim:
200s/100k/200s w/u
5x100@:1:30 1:12~1:05
25/50/75/100br@:10RI
25/50/75/100fr@:10RI
5x100 various kicks no-stop
6x50@:45 :31~:35
200 s/k cool

2500 sc yardages

---

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

WU: 300 (fr/bk), 300 pull, 300 kwf, 100 drill
Drills: 4x { 50 left paddle, 50 right paddle, 50 paddles, 50 fr }
Main:100@1:30,200@3:10,100@1:30,175@2:45,100@1:30,150@2:25,100@1:30,125@2:05,100@1:30,100@1:25,100@1:30,75@:1:05,100@1:30,50@45,100@1:30,25@:30,100@1:30
CD: 600 pull
4200 scy

500 w/u
4 x 150 (100 pull, 50 kick) @ 2:45
50 free @ :50 (0:35)
100 IM @ 1:40 (1:25)
150 free @ 2:30 (2:00)
200 IM @ 3:20 (2:50)
150 free @ 2:30 (1:59)
100 IM @ 1:40 (1:22)
50 free @ :50 (0:31)
100 w/d

2000 scy

Swam outside today in an unheated pool, so I got some wetsuit practice in.

300 easy warmup

all on ~30s rest, descending pace/increasing effort:
700 (8:45)
600 (7:23)
500 (6:06)
400 (4:48)
300 (3:33)
200 (2:19)
100 (1:07)

200 cool down

3300 scm

---

-----

6.6 miles EASY
3300 yd swim with 20 x 100; first 5 on 1:30, middle 10 on 1:25, last 5 on 1:20

---

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

TC, awesome set of 100s. Congrats!

200s/100k/200s w/u
300br/200fr/100br@:10RI
12x25 fr/br sprints @ :05 RI
5x100 s/k (25s/50k/25s)@2:00
100s 1:05
200 s/k cool

2200 sc yardages

---

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

had a nice swim yesterday with the masters group.

400w/u
ladder by 25 down from 275. 30sec RI, after 150 15 sec RI - freestyle
ladder from 175. 30sec RI, 15 sec RI from 100 - back
ladder from 100. 30 sec RI - butterfly
200cooldown

---

----------------------------
2012: Norseman. I'm done.

WU: 300 fr, 200 kwf, 200 IM drill
Main:
10x100 @1:30 (25fast,50pace,25fast)
500 @ir1:00 (75pace,25fast)
10x100 @1:30 descend
500 pull, build
CD: 2x200 50 breath 3,100 breath 5,50 breath 3
4100 scy

First swim of the day...got another one planned for this evening

300s/200p/100k w/u
4 x 100 (50k/50s) IM Order 0:20 RI
3 x {100 drill @ 2:00 (~1:28)
4 x 50 free @ 0:45 (:35 - :37, last set was :34, :32, :32, :29)
100 pull @ 1:30 breathe every 3rd (~1:20)
100 IM @ 1:30 (1:22-1:25)}
200 w/d

2700 scy

first time I've swam two days in a row. Felt pretty good.

300 easy warmup
4x50 drill, 5s rest


10x200 @ 2:45 (2:30, 2:29, 2:29, 2:28, 2:28, 2:27, 2:27, 2:27, 2:26, 2:23)


4x50 drill, 5s rest
6x75 pull, band only 10s rest
50 easy


3200 scm

---

-----

Officially in tapering mode..

Thurs March 15th
2x1k pull, 30 seconds in between. One easy, one solid. 16.29 & 15.52.
A similar effort at the same point of the IM build up last year had me at 16.42 & 16.18. I hope that means good things on the 25th...
400 w/down
2400 LCM

Second swim of the day:

3 x {100 swim/ 50 kick/ 50 drill} w/u
16 x 25 IM order @ 0:40
12 x 50 @ 0:55 (1 ez, 1 hard)
300 ez (25 stroke, 25 free) IM order
9 x 50 @ 0:60 (1 ez, 2 hard)
300 ez (50 pull, 50 free)
8 x 50 @ 0:60 (1 ez, 3 hard)
2 x {50 kick, 50 drill, 50 swim} w/d

3350 scm

ez 50s ~ 0:45
hard 50s 0:38 - 0:40

First time doing the Fish challenge guys so go easy on me - I'm not such a fish :)
did 2300scm this morning with a few mates - would have been 2700m but i was late to the pool :(
400fr, 300pull w/u
3(2x100 leaving on 1:40, 4x50 leaving on :50 and 1x50 easy leaving for the next set on 2:00)
150ppbb
100 (25fr/25back) c/d

---

Coaching - Future Endurance

200 swim
200 kick
200 fists/fr
4x75 fl/bk/br
4x75 fr

10x100@ 1:40
16x50@ 1:00
12x50@ :55
8x50@ :55 (alt 50fr with 25fl/25fr)
4x50@ 1:00 (50fl, 25fl/25bk, 25fl/25br, 25fl/25fr)

100 kick
200 2x(50fr/25bk/25br)

4500 scy

Lady next to me: Ive been watching you spit water out of your mouth after each rep. That's gross.
Me: I'm not spitting up saliva, just the pool water that gets in my mouth. Sometimes I rinse pool water with clean water from my bottle, and spit that in the drain.
Lady: That's just disgusting! I have to swim in here!
Me: It's just pool water, with maybe a bit of saliva that the water pulled from my mouth. A lot more saliva gets in the pool from everyone while they are swimming. When you swim, pool water washes saliva out of your mouth. The mouth produces a lot of saliva.
Lady: That's just not true! Gross! And the people who get in here while sweaty just disgusts me!
Me: You know swimming causes everyone to sweat. So we are all sweating in the pool relative to how hard we are swimming.
Lady: That's just not true!
Me: You know besides the bit of saliva that may come out with pool water, most people get a lot of snot and mucus out while swimming as well.
Lady: That's disgusting! You shouldn't be doing that! I have to swim here!
Me: You know, your saliva and sweat gets in here too.
Lady: That's just not true!
Me: You're being a bit naive here.
Lady: I am not. You're disgusting.
Me: You know some people pee in here too. Maybe 10% or more.
Lady: That's just disgusting! And you shouldn't have to spit out pool water either!
Me: But I don't enjoy drinking it. When it gets in my mouth, i want it out. When I occasionally rinse my mouth, i spit that water in the drain. What would you like me to do?
Lady: Well, don't get pool water in your mouth in the first place!
Me: Huh?
Lady: Just blow bubbles the whole time while you are swimming.
Me: Are you serious?
Lady: What you do is disgusting! I have to swim here! And I have to walk near the drain! It's just disgusting.
Me: If you think what I do is disgusting, then maybe you shouldn't swim in a pool, as this is one the cleaner things going on here.
Lady: You're disgusting!
Me: Please leave me alone.
Lady: It's just gross! I have to swim here!
Me: You're being naive. Mind your own business.

I think this mysophobic lady belongs in the strange denizens thread, too! :)

---

Coaching - Future Endurance

Does the pool attract especially crazy people, or is it just that the pool puts us in repeated proximity to them over the course of our workouts? Yikes!

WU: 300 mixed strokes, 300 kwf, 300 sc/sc-1, 100 scull
Drills: 12x25 even 6-3-6,odd easy bk
Main: 2x {1x100@1:20,200@3:00,2x100@1:20,200@300,3x100@1:20,200@400}, pull second time through
CD: 600 kwf
4300 scy
Managed 1:10ish on the 100s, but that was with a bit of a draft on the first pass. Second pass I had to lead while my lane mates did bk.

easy swim today

500 w/u (100s, 100p, 50k, x2)
2 x {8 x 75 IM order @ :35 (fl/bk/fr ~ :20 br ~:25)
3 x 100 IM @ 2:00 (~1:25)}
4 x 150 pull breath 3/5/3 by 50 @ 2:20 (2:05, 2:07, 2:07, 2:03)
200 w/d (100 choice, 100 swim)

2300 scy

With all these smokin' times in Fish workouts lately i'm proud to post some smokin' meet times! Even grabbed me a couple New England records... we'll see how long they last ;-) Records are made to be broken, I won't be too attached.

Day 1 (SCY Champs)
100 Fly - 1:03.33
50 Free - 25.17
100 IM - 1:02.92
50 Breast -31.04
400 Free Relay (3rd leg) 55.08

If the wheels fall off tomorrow so be it... more than happy with today!

Keep at 'em Fishes.

Very nice! You have my respect. What AG are you? (If you don't mind)

With a very rainy and windy AM swim:

2x1000@14:00 13:30/13:10
100 br k/100fr/100 br k
4x[25fl/50bk/75br/100fr]@:10RI
5x100 various kicks no stop
5x100s @1:30 1:10/:08/:07/:09/:04
250 s/k cool

4550 sc yardages

---

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

I'm in the female 35 - 39 age group, we rock ;-)

Another great day... have to share. Couldn't have done these times without the Fishes motivation and workout ideas! Thank you much.

Day 2 (SCY)

50 Fly - 27.37

200 Brst -2:38.35 (ouch, guess training for this distance would have been good)
Splits: 35.70 / 1:14.94 (39.24) 1:56.46 (41.52) 2:38.35 (41.89)

Relay - 400 Medley (100 Brst)
Splits: (31.16) 1:08.09

200 Free - 2:03.64
Splits: 28.97 / 59.90 (30.93) / 1:31.94 (32.04) / 2:03.64 (31.70)

50 Free lead off in relay - 24.84 (no breather)
So happy that 50 time counts.

Day 3 tomorrow. This is one long weekend in the pool!

1400 Free warm-up
4x400 descend down to 4:05
6x200-odd 100 kick with board and 100 free, even 100 skull kick 100 free
MS:
3x(400 on 4:20, 100 fast on 1:10, 50 easy on :45)
(average :54 on 100s)

200 easy
6x150 pull on 1:45
200 easy

7150 SCY

---

___________________________________________________

Stanford University Cardinal

Okay... you are smokin' fast! That is a killer main set, avg. 54s?! Nice work.

Finally recovering from being sick...

My LC meet is next week.

---

___________________________________________
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)

I was sick last week... The forced rest did me well, I hope the same for you!

Nice swimmin!!!

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Windy, raining and a little hail - perfect swim morning!

1000s 13:30
5x100 various kicks no stop
500s 6:35
5x100s@1:30 1:10/:10/:10/:08/:04
5x100 various kicks no stop
20x50 alt fr/br @ 1:00 br :40 ~ 36 fr :36 ~ 30 (increased effort thru set)
500 s/k cool

4500 sc yardages

---

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

3/18:

12x200 on 3:00 as
Descend 1-4
Descend 5-8 faster than 1-4
Descend 9-12 faster than 5-8
2:35/32/29/26
2:31/29/27/25
2:29/27/25/23

I'm a (slow,fat,old) machine.

---

----------------------------------
"Go yell at an M&M"

200 sw
100 k
100 sw
4 x 50 k @ 60
3x 50 tempo @ 50
150 easy pull

2x

4x100 @ 1:30 at 1;10 or better
100 easy
Av 1:09

16 x 25 fly @ 30
100 easy

2400 SCM

I didn't post my last session ...

main set was 10 x 75 @ 1:05 at;50 or better

---

___________________________________________
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)

100, easy
5x400 pull, increasing effort, on 20 seconds recovery.
400 w/down
2500 LCM

6 days to go. Getting nervous....

Wow. "Sweet" meet so to speak. AG records are always pretty cool things to throw around the ST fish thread. Congratulations.

I have not been sick, but I took the whole week off for Spring Break in Manhattan. I'm just now getting back to running, but I'm wondering if I shouldn't concentrate on swimming at this time. I'm not sure I can get stronger, taper, and train 10-12 hours of running/biking each week and be successful. I may have to work and be Dad in there for a bit too.

Also, did your PF ever get any better?

Thanks SH.

Day 3 another great one with a 3rd NE record. Not sure I'll ever have a swim meet like this again!

100 Brst - 1:09.81
200 IM - 2:19.60
100 Free - 54.67

My PF is still lurking around. I decided to get new shoes and start a BarryP type plan running extremely light 6x/week. 3 weeks in, so far so good. Tomorrow I'm bumping up my running minutes... the moment of truth I think. Seeing a PT 3x/week using ultrasound, Graston, and laser. Trying everything! (Didn't run or bike at all the day before or during the meet)

Remind me what you will be tapering for, my apologies, I'm fried from the meet. Are you going to Greensboro?

Sunday's workout: 2x1056 yards, open water, with 1500 of my closest friends. Mary Beth Ellis was there too, but she finished about 45 minutes before I did. :)

5 mi run
4500 yd swim


main set:
8 x [3 x 100] on 1:45, 1:40, 1:35, 1:30, 1:25, 1:20
200 easy
2 x [3 x 100 on 1:20 + 200 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

I've got a zone meet here in a little under 2 weeks and then heading out to Greensboro end of April. I haven't done a swim taper in forever, and also never done one while triathlon training.


Today...

500 warmup
6x100 kick/swim
3x200@3:00 (ave: 2:30)
6x25@30 evens hard
3x200@2:50 (ave: 2:25)
6x25@30 evens hard
3x200@2:40 (ave: 2:22)
6x25@30 evens hard
200 warmdown

30 min run afterwards.

3,550 scm

200 swim
200 kick
4x50 fists/fr
4x75 fl/bk/br
4x75 fr

10x100@1:45
10x50@1:00
10x100@1:45
10x50@1:00

100 kick
200 mix

4500scy

In the swim or the entire HIM? If in the swim... holy crap, you have some work to do! :P

4x75(25k/50s)@:10RI
2x[25fl/50bk/75/br/100fr]@:10RI
5x100(25k/50s/25k)@2:00 ~1:30
2x[25fl/50bk/75/br/100fr]@:10RI
300/200/100@1:30/100 3:38/2:15/1:04
300 s/k cool

2700 sc yardages

---

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

200s/200k/200p w/u
12 x 50 IM order (except breast) 25d/25s @ :60
4 x 300 @ 4:30 (4:05, 4:05, 4:07, 4:06)
100 ez @ 2:00
6 x 100 @ 1:30 (1:14, 1:16, 1:16, 1:20, 1:18, 1:14)
200 ez w/d

3300 scy

16 x 50y @ 1:30 as fast as possible average from a push.

:29 :28 :27 :28 :28 :27 :28 :27 :29 :27 :28 :28 :28 :28 :28 :29.

Thanks to the lifeguard for taking my splits!

Nice.

9 mi run
1800 yd swim - 400, 25 kick, 400, 25 kick, 300, 50 kick, 300, 50 kick, 200, 50 kick, 50 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

Sunday morning.

400s, 4x50 (25 fists/25 swim) on 50, 4x50 kick on 65, 4x50 (25scull/25pull) on 60, 4x50 descend 1-4 on 50, 100 easy
5x500 1-3 swim on 7:30 & 4-5 pull on 7:00 (7:14,7:10,7:02,6:49,6:44)
200 easy

4000 SCM


Monday morning.

400swim, 300pull, 4x50 on 50 descend 1-4, 100 easy
15x100 1-12 on 1:25 and 13-15 on 1:30(1:20,21,20,20,20,20,20,20,20,20,20,22,29,27,26) *I popped on #12.
200 easy
2x400 pull on 5:40
200 easy

3700SCM in 57:22

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

2x[500s/250k]
5x100@1:30 1:09/:08/:08/:08/:06
300 s/k cool

2300 sc yardages

---

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

Heavily in taper mode.
Monday 19th March
4x400 pull. 1 & 4 were basically turning the arms over. 2&3 were more solid, but still not really hard. Two more swims - another 1500 or so tonight, 1000 on Friday morning, then race on Sunday.

On an interesting note, Luke Bell was in my lane on Monday - swimming a lot faster than me. :)

Sweet_wtr those are some great times. Bet you are glad you upped the swim volume and cut back on the bike. I have been trying to deal with this nagging strained abdominal. Kept aggravating it. So no exercise for two weeks. Felt better yesterday and decided to do some very light kicking today. I am running a huge 8k sunday, was stoked about it before this injury. We'll see how it goes.

300 ez k, 10 x 50 k on 1:00, 200 ez, k

1000 scy

---

__________________________

Oh yeah!

So happy, first open water workout of the year! I have never been able to swim before the middle of April in Northern Virginia, but today it hit 80 and the water was in the mid 60's (still had on my wetsuit).
Swam for an hour and 20 minutes straight. My friend trailed/paced me on his paddle board. I would call that a perfect afternoon.

---

___________________________________________________

Stanford University Cardinal

6.7 mi run, 1700 yd swim

3 x 300 w/u 100 kick 2 x 50 on 1:00 4 x [100 sprint + 50 easy, on 3:00] - 1:13, 1:13, 1:13, 1:15 100 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

1000s 12:54
5x100 various kicks
2x[25fl/50bk/75br/100fr]@:10RI
200 s/k cool

2200 sc yardages
@49000 for the challenge - almost there!

Will be doing a 5k run at lunch for time - see where I'm at. I haven't done this one in ages - http://www.gmap-pedometer.com/?r=5360559 - at my speed, 21:something would be great!

---

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

Today...

400 swim
300 pull
200 kick
8x75@1:15 descend 1-4,4-8
4x50@50 hard
2x25@30 easy
3x50@45 hard
2x25@30 easy
2x50@40 hard
2x25@30 easy
1x50@35 hard

450 kick

5x100@1:25 (ave 1:10)

100 warmdown

3,200 scm

Afterward: 30 minute run

Nice to get back in the pool after a short trip with no easy pool access options (my NYC office sucks that way).

WU: 400 fr, 2x200 IM w/fins, 200 drill
Drills: 4x50 IM order (sprint/drill), 100 IM, 4x50 reverse IM (drill/sprint), 100 reverse IM
Main: 4x75 50build/25pace, 8x150 50build/100pace, 4x75 25build/50pace
CD: 800 pull
4200 scy

thanks, happy with how it all went down. i hope you have a good experience on sunday!

back at 'em today in the pool after EZ 800 on Monday:

200 Free / 200 Kick / 200 Drill / 100 Free

4 x 200 @ 3’
2 x 50 Bk/Fr Drill @ 1:15
3 x 200 @ 2:55
2 x 50 Bk/Fr Drill @ 1:15
2 x 200 @ 2:50
2 x 50 Bk/Fr Drill @ 1:15
200 STRONG
100 EZ
3100m

5.2 mi run, 3400 yd swim
5 x 300 on 5:30 - 4:15, 4:05, 3:58, 3:56, 3:58

---

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

21:03 for my 5k yesterday - thrilled with that!

4x75 mix s/k no-stop
3x250(no clock until last - 2:54)
3x200@3:00 2:20/:19/:19
3x150@2:00 1:47/:48/:47
3x100@1:30 1:08/:02/:05
100 s/k cool

2500 sc yardages

---

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

WU: 300,200 kwf,100,100 scull drills
Main: 2x {5x100@1:40,4x200@3:00,400@6:00}, 2nd pass mostly pulling
CD: 200 kwf
4300 scy

100s were ~1:12ish,200s all 2:29ish,400s 5:00ish.

I've been through the wringer so I have missed posting a few sessions this last 2 weeks, being sick, having a kid in the hospital and 2 emergency dental appts will do that. 

Tonight's swim was a pre-race warm up rehearsal with a few extras.

300 swim
4 x 50 @60 kick w/o board
100 easy
3 x 50 @45 tempo AV 32-33
200 easy
3 x 100 @1:25 AV 1:08
200 easy
4x 50 @60 fy tempo AV 32
250 easy
2 x 50 fly @90 (33, 31)
100 easy

2100 scm

At the meet this will get split up a bit and I'll be doing most of the fly warm up after my 1500.

35-39 records LCM...

1500 Free
National - 17:50.09
Alberta - 19:07.98

200 Fly
National - 2:18.66
Alberta - 2:24.33

400 Free
National - 4:34.49
Alberta - 4:41.14

This will be my first long course meet in 12 years. My fingers are crossed for my ability to recover between races.


Good luck at IM-M...

---

___________________________________________
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)

Have a great meet!

---

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

200 fr
200 kick
200 dr
4x75 fl/bk/br
4x75 fr

10x100@1:45
16x50@:50
12x50@:55
8x50@1:00 every 2nd fl/fr
4x50@1:00 fl/fl, fl/bk, fl/br, fl/fr

150 kick
150 mix 50bk/50br/50fr

Good luck at your meet.

I've gone into swimmer mode. I'm still running and biking frequently, but now its all pretty much long slow distance. I will even decrease frequency a bit as I taper for Nats. I've also started lifting weights.

Today...

500 warmup
450 kick
4x100@1:30 cruise (Ave: 1:14)
1x100 easy
4x100@1:30 1st 50 solid (Ave: 1:14)
1x100 easy
4x100@1:30 descend (1:12, 1:11, 1:08, 1:04)
1x100 easy

12x75 fly/free/free

100 warmdown

3,450 scm

30 min run

I'm on a mini taper ... No running or riding from Wednesday to Sunday, I've been on reduced volume because of other stuff.... as posted

---

___________________________________________
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)

WU: 600, 400 kwf, 100 drill
Main: 24x50@:50 (first 8 SC, next 8 pull-3, next 8 build/reverse-build)
2x { 100@1:50, 125@1:50, 150@1:50, 300@4:30 }
8x25 sprint odds no-breathing
CD: 100 drill
3950 scy
Thought the 150@1:50 was going to be hard/impossible, but I made it with 4-5 seconds to spare; I must be getting faster ;)

Are you shaving or clipping for this meet? Let me know what you think of the mini taper. I am starting to think that running and biking take more of a toll on my swimming than I thought. I will probably move those volumes down if I'm not progressing enough with the stronger/faster stuff in the coming weeks.

Made my 30 miles today!

500s 6:04
500 various kicks
300/200/100@1:30/100 3:31/2:16/1:03 (this made the remaining w/o hurt!)
100 br kick
2x[25fl/50bk/75br/100fr]@:10RI
400 s/k cool

2600 sc yardages

---

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

Good luck to you Bo and SH in your upcoming meets. Unfortunately i can relate to your past weeks, just got over being sick for the 2nd time this month, and threw my back out. Started back real easy on wed and thurs, and just a tad bit more today;

Wed;
10x(200@3;00/100 IM kuick @2;15)- 2;53 to 2;37, last 4 sets pull-
Thurs;
6x(300@4;30/150IM kick@3;15- 4;15 to 3;51, last 2 sets pull
6x50s@1;00
Today;
3x(4x100s@1;30/100bk@1;45/100brst@1;45/100kick/100kick@2;00) 1;23 to 1;17/ bk-1;27/26/25--brst--1;33/31/30
3x200pull@2;45--2;35/34/33
100SD
3100SCY

How close are you to the pool at MV?

---

___________________________________________
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)

Both my houses, the one in the palm springs area, and the mountain house near Wrightwood are just about 2 hours away from mission viejo. So it is very close as far as a meet venues go, and just an easy drive in the morning to get there..

Hit me up for a homestay - Laguna Niguel. No need for those 4 AM out-the-door commutes.

Once again, overheated pool, so went long and not so hard

5x[200s/100k]no stop - 200s around 2:30
5x100 various kicks no stop
500 br
10x50fr@:45 :33~:35
10x100 alt fr/br kick @:15RI fr: 1:10/:08/:06/:08/:04
500 s/k cool

4500 sc yardages

---

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

Ya, if you are looking for a homestay, steve would be your best bet, hell i may even crash there if i enter the meet. Remind me again what meet and when it is?? Today was day 4 of the after sick month comeback, each one getting just a little better;

3x(300/200/100swim@1;30 base, last set pull@1;25 base/2x100IM kick@2;00/broken 200IM, 50's@1;00)
4;05/3;58/3;49/2;40;2;36/2;26/1;16/1;14/1;08/ kicks 1;49 to 1;42/ 200IM's 2;32(36/40/42/34)2;25(34/39/41/32)2;23(33/38/40/32)
100SD
3100SCY

Went a 4:12 in the 400 LCM at my meet today during Tri training. Pretty happy with that.
Does anyone know swim times for the top ITU guys?

---

___________________________________________________

Stanford University Cardinal

Nice swim.

I would say the top ITU guys would be looking for your feet.

3/25:

(variant of the descend within/across set of 200s)

200 w/u
9x300 on 4:30 as
descend 1-4 (3:47/42/39/36)
5 easy
descend 6-9 (3:45/41/38/38)

3000scy

---

----------------------------------
"Go yell at an M&M"

Friday - 14.5 mi run
Saturday - 2 hr bike
Sunday - 9.1 mi run +3000 yd swim

600 w/u
4 x 50 on 1:00
12 x 125 on 2:05
700 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

Pool still quite warm, but a little cooler than yesterday. Everyone seemed to be in a slump, including me, and just dragged their butts up and down the pool.

1000 s
2x500 br/fr fr ~6:00
100 br kick
5x200 alt br/fr 4:00 & 3:00 intervals fr: 2:25~:19
100br kick
10x100 alt br kick/fr 2:00 & 1:30 intervals fr: 1:11~:04
300 s/k cool

4500 sc yardages

---

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

16:30 in my 1500 LCM today, really happy with that. The arms are definitely sore though! Time to eat up :)

---

___________________________________________________

Stanford University Cardinal

18:08, not super fast but good enough for top 10 in 35-39 (Fina rankings),

2:21 in 200 fly.

2 races 3 AG provincial records, I had the official split taken at the 800. I scratched my 400 due to a family event that I was running late to get to. My fitness was limiter in the 1500 today. Considering my month I'm not overly concerned. A week go my daughter was in the hospital...

---

___________________________________________
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)

2013 USMS LCM nationals

---

___________________________________________
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)

Good job Bo, it is the true sign of a fish when you will still got to a meet knowing that you are not 100%. I think we kid ourselves that just maybe it will all just be part of the taper, but in the end it is just crap that got in the way. I have a regional meet coming up that i will be swimming the same way, if nothing else happens between now and then..Solid times none the less, goal times to beat later on for sure..

And i do not ever swim long course, but perhaps next year i will make an exception, and we can maybe get a group of the fishes to all pitch up too..

I did that with no one close to me either. My muscular strengtg/endurance was great, but I was having a problem red lining it, the 200 I came close to lapping one person

---

___________________________________________
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)