5 mile run this morning, then 5000+ yards in the lake.

---

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 drove over to Nantasket Beach, MA this morning to join the Crusty Barnacles as they did their Sunday morning ocean swim. It was 19 people of all different ages and capabilities doing anything from 1/2 mile to 3 miles up and down the coast.

My swim was about 1.5 miles in low 60's water with a small sub-group consisting of 3. I'm still fighting the early swim wetsuit induced discomfort (small panic stuff), but it's getting better with each swim. I've got the Providence Half next weekend and will be traveling the following weekend, but I expect to be a regular participant in the Crusty Barnacle swim.

---

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

200 sw
100 bk
100 k
3x50 25 fist/25 fast
50 easy

5x100@1:30 ~1:25
10x50@1:00 ~:37
5x50 k@1:10

150 easy mix

2000scy

my first OWS of the year. Goose Pond near Lee, MA
put the garmin in my bathing cap- so I've got nice data.

3000 yards. 47 min (excluding to stops to check distance and bikini clad sunbathers)
Nice clean water. mid-70's great for swimming. a real pleasure to be out of the pool.

OWS is to Pool Swimming
as
Running outdoors is to running on the treadmills
or
Cycling outdoors is to cycling on the trainer.

5.8 mi trail run
2500 yards

2 x [150 s + 50k]
4 x 50 on :55
100 "fast' 1:20
100 easy
4 x 100 on 1:35
50 easy
4 x 200 on 3:10 (2:47, :45, :40, :40)
400 ish 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

Finally! Dive meet over and pool reopened for lap swims this AM.
500 in 6:14
5x100 various kicks
500 in 5:54
5x100 s/k cool

2000 sc yardages

---

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

I would join them just so I could say I was a Crusty Barnacle...

Quick dip today:

20min non-stop pool swim w/ alligator eyes and tarzan stroke sprinkled throughout.

Getting psyched for LORD OF THE FLIES this weekend... short bike TT on Fri. Olympic Tri. on Sat. (modified distance) and Sprint Tri on Sunday.

Let's get racing!

Man i felt horrible in the water on sat, a little better in yesterdays 2 hour MTB ride. Thankfully today in the pool was better, so going the right direction. I have an xterra race this weekend in seattle, so i'm doing my usual cram run/bike training;

30x100- 10swim@1;30/10kick@2;00/10pull@1;20--1;23 to 1;14s/1;49 to 1;43k/1;16 to 1;13p
200SD
3200SCY

Good luck at Xterra, Monty. I'll be racing at Carlsbad, hoping to repeat last year's win. Hey! That's where we met… and you sold me the T1 wetsuit. Still using that, as ragged as it has become.

---

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

10 mi run w/ 1,2,3,4,3,2,1 min @ 6:40 pace w/ 1 min. recoveries
800 yards or so in the lake

---

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 did 4+ miles running yesterday and my first mile was 6:40 pace. No need to discuss the remaining miles... :/

This AM swim:
4x[100s/50k] w/u continuous
5x100 various kicks
2x[25/50/75/100]@:10RI
500s 6:00
100 k cool

2200 sc yardages

---

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

Good luck on your XTerra. I've only done one, but it was one of my favorite all time races. Completely kicked my ass in every way imaginable.

I've decided since I won't be racing at all this year, it's the perfect time to perfect my kick and learn to butterfly. It was ugly and much harder than it should be, but yesterday I was able to dolphin an entire 25 and work in the pull to breathe (with a breast stroke recovery). I'm hoping that learning to actually kick will be what I need to finally get under 1:30 per hundred.

---

---

sometimes you just have to eat the cake

PM - another swim - 1000 yds in the lake

---

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

spent an hour in the pool working on fly....dolphin kicking 25 yards at a time and slowly trying to figure out the timing for the pull and recovery. I managed to get the hips and legs coordinated perfectly a few times and was surprised at how powerful and awesome it was. I'm sure I looked like a complete goon....It seems like every time I looked up, the guard was watching me.

---

---

sometimes you just have to eat the cake

Warmup: 400 free 200 kick 400 pull
Main set: 10*300 on 445, finishing in 430ish.
Wdn 100 kick, 4x100 pull.
4500lcm
I faded on the 300s-need to work on endurance more.

Swam this AM...

2000 lcm -- all slow with some dive starts


I leave for Omaha, NE tomorrow.

run: 5.5 mi w/ 2 x 10 min tempo (7:19, 7:13) recovery 3 min
swim: 1h26 in the lake, which I think is close to 6000 yards
Good swim but I am quite chilled. I thought I would be ok without a wetsuit, but for the second half I just could not say warm. Brrrrrr.

---

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

2548 meters butterfly in 1 hour on Tuesday, (26 meter pool), then 2652 meters fly this morning in same time. Cool to see an extra 104 meters improvement with just a little practice. Stopped at 20 and 40 minutes in for a sip of fuel, taking about 30 seconds each.

---

----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

Wow, why all the fly?!

---

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

tuesday:
300 easy
4x50 drill
3x400 IM with fins
2x[ 400 build no fins, 2x50 (25 balls-out sprint w/fins, 25 easy) - 45s rest for each]


4x50 drill
100 easy

---

-----

tigerchik wrote:

Wow, why all the fly?!

I guess two reasons - 1. It's such a ridiculous and complicated stroke, that mastering it enough to swim it endlessly is a really fun challenge. I strongly feel that whoever invented it was a total idiot, but nailing it does really feel fun. Maybe it's like riding a unicycle? Pointless but fun? And now I'm the idiot for doing it.
2. My buddy is going to try to swim across Lake Tahoe this summer (22 miles), and I'm going with him. I don't have time to train all the freestyle it takes - multiple hour sessions, day after day - so I'm just "cramming" by doing fly. I figure that if I work myself over hard with all this fly, that swimming freestyle will be really easy. We'll see if my theory pans out. If it doesn't, then it's ok - it's his Tahoe swim.


To swim long distance fly, I figured out you have to really slow it down and maximize the glide phase. If you're really patient, you find a turnover rate that is sustainable. I think I'm only taking 8 strokes or so to cross, so that's about the right timing for me. The day after day 1, I was sore in my upper abs/diaphragm and triceps. Surprisingly, the shoulders weren't that sore. I also figured out a few years ago that you can really milk the glide by making sure the arms and hands come together like an arrow after arm entry, putting your head down and squeezing your shoulders together behind your neck. Do that and a light dolphin kick and you can really cruise without too much effort. But, all in all, it's still slow and smooth.

---

----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

That's pretty freakin' impressive!
After changing up your fly for distance, have you tried a sprint, like 25 or 50 yards to see what it has done for your speed?

This AM:
500s in 6:05
5x100 various kicks
5x100@1:30 1:10/:09/:04/:07/:03
10x50 fist down/swim back@:50

2000 sc yardages

---

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

Not yet. What I'm really wondering is does this kind of training improve freestyle over 2.4 miles. What if it makes you such a beast, it takes 5 minutes off your freestyle time? I'm definitely getting worked over pretty hard from it. It's not freestyle, but it's a lot like it. I can't wait to find out.

---

----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

Did 6,017 yard ocean swim yesterday with 5 other guys to celebrate the 4th. 55 degree water temps. First time ever going that long in OW, super fun! 1:40:15

OK I'll join.

This AM:
5 mile run to the gym
200 warm up
6x100
200 cool down
8 mile run from the gym

I was just in Tahoe--it's frickin cold, I'll tell you that. Are you going to swim the whole thing? Channel rules?

 
Replying to:Re: July Swim Thread [trexleradam] by SHPost:Swam this AM...

2000 lcm -- all slow with some dive starts


I leave for Omaha, NE tomorrow.

What are you swimming at Omaha? Wish I was going.

Whole thing, but with wetsuit. Too cold and I'm too skinny.

---

----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

That's a long way. I wouldn't have a chance of doing it sans wetsuit either, in any shape where I could run as well. That kind of distance swimming seems to depend on packing on the pounds.

Yeah, being skinny with wetsuit is still colder than being fat with no wetsuit. There's a reason the open water big guns carry so much weight. It's a virtual wetsuit, as thick as you can put on the pounds.

---

----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

5.9 mi run, 2200 yd swim

4 x 125 w/u kick the last length
3 x [4 x 75] (1) kds (2) kds IMO (3) 25 dr/50 s
8 x 100 on 1:40

felt like molasses

---

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

2660 meters fly this morning, 1 hour. Managed a few more meters than yesterday.

---

----------------------------------------------------------
Zen and the Art of Triathlon. Strava Workout Log
Interviews with Chris McCormack, Helle Frederikson, Angela Naeth, and many more.
http://www.zentriathlon.com

Me too...i was molasses this morning ;) I have been for the past few weeks or so. My swimming has been off a bit the last few weeks. At first just because I was able to add back in running and cycling (acceptable), but the last week or two sicknesses compounded it (bad). I had approximately 1 month to cycle and run to get ready for a half, and somehow managed to get sick during that month when I am almost never sick. I came down with this same type of virus the friday morning I was leaving for this same race last year...

200 sw
100 bk
100 k
4x50 dr/sw

5x200@3:10
3x200 w/ paddles@3:10

100 k
100 easy mix

2400scy

4x800
1 - warmup/build
2- (100kick/50drill/50swim) x4
3 - swim, negative split (5:09-5:05)
4 - Pull, alternate breathing 3/5 by 100 (paddles + buoy)


100 easy


3300scm

---

-----

Went out for another Nantasket Beach swim today (no Crusty Barnacles today). The water temp was probably in the high 60's, so I kept the wetsuit in the car. It was a nice swim. Got in the water, swam 15 minutes north, turned around and swam 15 minutes south. Then off to lunch with my wife.

Since everyone is adding their runs to their posts, I'll add mine. Ran the 4th of July 4.2 mile race on Wednesday in 26:17 (35/2000). Went out in 5:45 and faded back all the way in. Next up is the Providence Half Ironman on Sunday.

---

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

Wow! I'm falling way behind. But not for lack of desire, pool had 2-day dive meet, 1 day maintenance, and a holiday closure so far this month.
Actually on the 4th it was open for a few hours as a combined rec swim/lap swim with maybe 3 or 4 lanes open. The pool is in a park where they have a huge celebration culminating in the city's big fireworks show. I bet it was a madhouse.

At lunch today, I got in the company pool with my wetsuit to clean the cobwebs out of it and get some moisture back into it for this weekend's race. This suit has seen better days. It's an original 1st year T1 - before the back zipper was added. The wrists are so frayed, I feel a wave of cool with every hand entry. The neck has so many little holes/tears around it, it's finally gotten easy to get up off over my head. One of the bib straps has nearly ripped through - held together with duct tape. So, since I've had this suit, I've always had trouble getting the legs off of my heels. It always gets stuck there, so the suit being in the shape it's in, I had no worries cutting 3 inches off the legs in a baloney cut fashion. My feet slipped right out in my practice strip. I bet I'll save up to 10 seconds in T1.

So I did 500 yards in the suit and 5x100 at 70% effort without.
1000 sc yardages

---

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

Well at least you are getting every last nickles worth out of that suit, i should have charged you more!! (-;

I got into a lake up here in seattle and swam with a local pro woman. We did a few 900 across the lake repeats, and she had one of those fancy garmins that measure distance and calculate pace for you. Stopped half way and we were at 1;11 pace, so like 1;08 in a SCY pool. She is tough, but it is always good to get in a nice wetsuit swim before any race. And what a great view, 10 toes and lots of bubbles!!

40 minutes OW, 60% suit, 40% skin to win!!

I don't know. That suit might be hurting me now. Tamarack Beach showed no mercy. Our wave was hit with some nice sized rollers on the way out - driving everyone into immediate anorexic mode. I let quite a few get ahead at the start knowing they'd be suffering later. I suffered, too, but was third to the turn, passed one guy and hung on the feet of the other. Felt I could go faster comfortably and soon was leading - our wave was 45 and up. This guy hung on my feet now (you sure you weren't out there, Monty?) and passed me swimming thru the surfline. The other guy passed me on the run up to T1.
The rest of the race felt fairly good, but I ended up in 4th with a time 6 minutes slower than last year. I'll have to see the splits to figure this one out. - perplexed

swim
500 w/u
1000 race

1500 yardages

---

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

Good job steve, i wish i was there. Instead i was at some exterra from hell course. 3 loops almost all single track, with at least a 1/2 mile each loop i had to walk up the 20% grades in the mud. If that was not enough, the run started with a 20% 1 mile climb on the mud, and never flattened out, it was brutal. I came up here thinking i was doing a sprint, ended up being a long olympic as the race took me 2;32.. Water was 55 though, so i had that going for me, and all the men started together and i got 2nd in the swim. Grabbed the wrong feet, some dude took off like a bat out of hell, figured he was the man, then 300 in he imploded and i had to chase the real leader to the end. Was only about 10 seconds short at the end, so that is what i'm taking away from my race, and that i beat up the old men in my AG for a really ugly win..

Mountain biking is fu&^%$& hard on tough courses!!I got all confident from the super easy wildflower course, and just figured that most the races could not possible be too hard, wrong!!!

A buddy here at work races cross country and downhill and does well in his 40-45 AG. In his younger days, he was a BMX star. He bought a road bike and on our initialization/humiliation 1st ride with him, he kicked our asses. I guess Mountain Biking grows legs.

Not too painful this AM - post race. Just a stiff neck:

2x[50fr/100br] w/u
5x100 fr @ 1:30 1:12~1:07
4x100 IM kick @ 2:00
200 fr in 2:21
3x[100fr/100 br kick] fr in 1:09/:06/:07

2000 sc yardages

---

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

First swim in a bit over two weeks due to travel. I certainly felt a bit off, hope it doesn't take too long to get back into the groove.

4x150 desc, 4x75 kick/drill/swim, 200 ez kick
16x25 back, odd 1 arm, even "long"
4x125 100fr/25br build kick per 25
2x { 50 kwf fast, 3x50 kwf ez, 100 kwf fast, 400 fr }
400 ez pull
3800 scy

Hello Fellow Fishes. I went to master's nationals this weekend up in Omaha, NE. It was pretty cool because we got to swim in the USA Olympic Trials pool, and more of my masters teammates went this time. I was satisfied how I did considering my knee has been screwed up. Being a breast stroker that doesn't swim breast stroke in practice didn't translate so well to the longer events. Here are the results...

50free -- 26.35 10th. (Lead off mixed free relay in 25.65 the next day -- way better race.)
100 breast -- 1:13:97 3rd.
200 breast -- 2:45:2 3rd. (ouch)
50 breast -- 32.40 2nd. (out touched by .10 -- ouch x2)
50 fly -- 27.51 4th.
200 im -- made flight out instead of swimming this event.

I was OK missing the 200im because I'm not really in that great of shape right now anyway. The 50s were really my best bet this meet.

Nice... did a mini meet in yards...

200 free 1:58 (controlled)
200 IM 2:11
100 bk 1:03
100 fly 57
500 free 5:08
1650 free 17:51

all done in 2 hours

did an 18:01 OW at Oly Dist Nationals swim (no wetsuit) Hawrelak Park pond is scuz. The course also hosted Pan Am JR &World Cup on the same day, so its pretty accurate.

---

___________________________________________
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)

It comes back real quick, faster than running and cycling for me.

1000s in 12:45
5x[100br kick@2:00/100s@1:30] 1:07/:06/:06/:04/:05
200 s/k cool

2200 sc yardages

---

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

My normal swim workout this AM. (don't stop between sets)

1500m swim
200m kick
4 x 100 on/off (what I call it) swim 100m easy, right into a 100m at 90% race pace. today 100's on were 1:26, 1:27, 1:27 and 1:26
500m swim - alternate free & back

Pool was in upper 80's - so it was like swimming in a bath tub.

I was back in the water this morning after 3 days of riding/running (4 run + 19 ride Saturday; 12 run + 18 ride Sunday; 12 ride + 6 ride Monday)
I ran up/over a mountain and back this morning; I think it is 5 miles or so - followed by an hour swim (call it 4k) in the lake. :-)

---

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

Good job. Those mini meets are kind of fun once you wrap your head around the fact that you're not going to PR in anything. Your 500 & 1650 efforts stand out to me as your best on that day. Those are good times.

You're having a kick ass summer workout frenzy! Good job!

5x100 mix s/k
100 1:06
200 2:24
300 3:38
400 4:50
5x100 alt br kick/s swims were 1:04 & 1:05
200 s/k cool

2200 sc yardages

---

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

Yup. Enjoying the lake so much.
11.5 mile run + 1500 yds in the lake this morning.

---

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

tigerchik--what lake are you swimming at?

 
Replying to:Re: July Swim Thread [SH] by realAlbertanPost:Nice... did a mini meet in yards...

200 free 1:58 (controlled)
200 IM 2:11
100 bk 1:03
100 fly 57
500 free 5:08
1650 free 17:51

all done in 2 hours

did an 18:01 OW at Oly Dist Nationals swim (no wetsuit) Hawrelak Park pond is scuz. The course also hosted Pan Am JR &World Cup on the same day, so its pretty accurate.
___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
http://edmontontriathlon.org/
Home of AG Nats 2012 Do you have a sense as to how fast you could've done the longer free events in a regular meet? I'd be particularly interested in the 500...

Shaved/tapered in May...

400 4:19
1500 17:06 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)

swimming world conversion utility puts that right around a 4:58. Does that sound about right?

Guess so... I usually swim 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)

That's about to where I'd like to get, but I suspect it's going to take a lot more meters than you!

Hour morning swim today...

Main set:

10x100@1:30 (held 1:09)
(used my new FINIS paddles, the set wasn't that tough)
(of course I am still largely shaved and tapered)


~3,000 LCM

Echo Lake on Mount Desert Island

---

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 sure hope so. Certainly didn't feel like it was back yet today, although that may have been partially due to a pretty hard 2 hour group ride a couple hours before my swim. The last 3 400's of the main set my arms felt like lead.

400 fr, 300 pull, 200 IM, 100 kwf
10x50 kwf on back
5x400 @6:00, odds with paddles
3500 scy

AM: 8mile run

PM:
400 easy
8x50 drill
4x500 descend
200 warm down

3000scm

---

-----

7 mi run
6000 yds in the lake

---

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

500s in 6:15
4x[25fl/50bk/75br/100d]@:10RI
5x100 alt br kick & fr ~ fr in 1:05 & 1:03

2000 sc yardages (sigh - all I have time for)

---

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

run: 9 mi (1:08, with 24 min going from 7.5 mph to 9.8 mph, increase speed 0.1 mph/min)
swim: 1000 yds or so in the lake, 4th OW swim in as many days :-)

---

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

Your run is like a ramp test! Intentional or just fun?

Hour swimming this AM...

Main Sets...

90% effort
400 w/ 30 sec rest
300 w/ 30 sec rest
200 w/20 sec rest
100 (went 1:07, but didn't get any other times)

95% effort
300 @4:30
200 @3:00
100 @1:30 (went 1:10 pretty dead by then)

~3,000 LCM

just fun. I do that little workout a lot.

---

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

5 mile bike to pool

warmup
10 x 100 swim, 50 pool run @ 2:45

~1500 LCM

5 mile bike home

 Yesterday's Masters:

WU 600
1x200 as 25 scull, 25 swim
1x200 as 25 drill, 25 swim
1x200 - build each 100
MS
3x400 1st steady, 2nd neg split, 3rd build x100
100 EZ
CD
300, 200, 100 pull
100 EZ

3,200 LCM

Best part, Heather Jackson joined our workout. She was on her way up to Vineman. Nice girl with a beautiful swim stroke.

300 sw
100 bk
100 k
3x50 25dr/25fast
50 easy

5x100@1:45
10x50@1:00

8x75 paddles :10RI
100 k
100 easy mix

2500scy

Nice keeping up with what everyone is doing... congrats to all in their meets and races!

Halfspeed, how was your T1 w/ cutting your wetsuit legs shorter? I'm toying with that idea ...

I'm keeping w/ my new July/August training philosophy of short and sweet swims and longer rides and runs. Three races this past weekend, significantly improved bike legs in all events compared to previous years and held swim times.

Splash and Dash to Children's Museum...

2 x 200 (Swim / Kick)
4 x 75 (Alligator eyes / Drill / Swim)
400 @ 6' (Moderate / Last 100 Hard)
300 @ 4:30 (Moderate / Last 75 Hard)
200 @ 3' (Moderate / Last 50 Hard)
100 @ 1:30 (Moderate / Last 25 Hard)
(1700m)

Keep on keepin' on!

25 mile bike
4000 yds in the lake

---

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

The suit slipped off way faster. My legs float high enough, like other efficient swimmers, so three inches off the legs isn't going to slow you down. Unfortunately, I did not do too well at this race. I just didn't go that fast overall and placed 4th. I felt fairly normal during the race, but on the drive home, I started feeling worse. I even had an issue where my right arm started shaking uncontrollably. What's up with that??

I'm feeling pretty good now and I'm about to head out for a 2 mile open water race - no wetsuit.

---

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

400 w-u

5100m for time: 1hr 13m plus. Holding 1:26's, with :10-:15 break at 1k, 2k, 2.5k (gel), 2.6k (water), 3k, 4k.

50 @ :40
200 cool

LCM.

Prep for USMS postal swim, 5k/10k.

2 mile open water race - 3rd place in my AG, 47th overall out of 350. Awesome assistance by longshore current. No wetsuit and 65 deg water.

3520 yards in 42:15

Translated to an IM swim, that'd be just under 51 minutes - 5 minutes faster than my best, with wetsuit!

---

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

Nice job steve, i really wanted to be there with you, but still recovering from last weeks race and long travel. That is a quick time, must have been a pretty good current. Who in the AG beat you? I'm still planning on the hermosa to manhattan swim, and looking at last years results, our AG is stacked with a bunch of ringers now. WHere the hell did all these guys come from anyway?? I've been winning my AG for the past 15 years, and now i'm looking at having a great race and getting 5th. Is it time for you and i to finally go see those longevity doctors?? (-;

Almost forgot, got into the pool today for the 1st time this week, after my 3 mile 90 degree, 90% humidity run;

27x100--10s@1;30/10p@1;30/5 bk/brst@1;45/2s@1;30
2700SCY

Nice work HS.

---

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 think 1st was somebody McCarthy (21 OA)? and I don't know 2nd (36 OA). I was 47th OA and it looks like 4th was 49th, so I squeeked one in.

This AM swim
500 in 6:10
5x100 various kicks
5x150@2:00 1:45~:49
250 various kicks
5x100@1:30 1:05/:04/:05/:08/:09
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:10RI
300 s/k cool

4300 sc yardages

---

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

This AM... main set...

800 free
2x300 descend
600 free
400 free

all with about 30 seconds rest.

~4,000 meters in 75 minutes

yesterday - 19 mile run

today

run: 5 mi
swim: 2000 yds in the lake
Beautiful morning - we started the swim in fog and went parallel to shore, doing laps between the camp swim and boat docks. The fog is gorgeous, and it had lifted by the time we finished. The only bad swimming weather is thunder and lightning.

---

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

Morning lake swim with a bit of fog sounds great, but quite a jump in run distance, must have been a bit rough...was that outside or on the treadmill?

1500 fr, build by 500
4x300 w/ paddles ~:20RI
3x200 100 kick/100 cruise ~:10RI
200 easy mix

3500scy

Yesterday: 724.5 mile run


Today...

Main Set x2

100 @1:30 pull easy
2x100@2:00 90%
200 @3:00 pull easy
2x100@2:00 90%
300 @4:30 pull easy
2x100@2:00 90%

Main Set Extension (stuck in the middle of the 2 main sets, there was a kicking set in there too.)

4x100@2;00 95%


Fastest 100 was 1:06 and the slowest was 1:13 (of the 90-95% ones). I was having trouble at the end.

~3,500 LCM

19 miles??? Wow.. With my bad back, getting beyond 3 is usually painful.

More open water swim racing coming up this weekend, so not digging in to big workouts...

5x100 mixed k/s no-stop
5x100 Starting @1:40 & less :05 each interval 1:05/:06/:06/:06/:06
100br kick
10x50 fist down/swim back@:50
5x100 k/s/s/k@2:00

2100 sc yardages

---

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

Outside on trails. A friend was running 34 miles on his 34th birthday and I ran the first 19. My legs felt good this morning but I expect stiffness tomorrow.

---

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

Hee hee, mocking me or a decimal point issue?

---

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

Nice job HS! Glad you had a great swim.

Tiger, you're cruising thru those miles on land and in water, awesome! I wish I could run that many miles and be ready for more! I'm such a wannabe runner... I'm not giving up though.

After a nice hot run this morning, I dipped into the pool to repeat Friday's workout... loved it. Much faster than Friday, the first 400m I came in on 5:30... and the last 100m I came in about 1:15 those are smokin' times for me right now.

400 Sw/K
4 x 75 w/ 10" r (Dr/Sw/Dr)
400 @ 6:00
300 @ 4:30
200 @ 3:00
100 @ 1:30
4 x 75 w/ 10" r (Dr/Sw/Dr)

(2000m)

Ooops. Yes, you are right.


Yesterday: .7245 mile run =)

Well, truth be told, it wasn't a decimal point issue. I just thought it would be funny. But it wasn't mocking either -- mocking sounds really harsh. Maybe there was a tiny bit of ribbing? Yeah, ribbing sounds better. Especially a tiny amount of it.

I would love to be able to go out and run 19 miles right now. I would definitely post it here if I did, too.

400 fr, 4x25 sc, 300 pull, 4x25 sc-1, 200 kwf, 4x25 sc-2, 250 kwf
4x { 3x25 drill, 50 bk }
2x { 50 fast @:55, 1x50 ez @1:00, 100 fast @1:40, 2x50 ez@:55, 150 fast @2:10, 3x50 ez@:50, 200 fast@2:50, 4x50 ez@:45 }
100 ez
4050 scy

Still feel a little sluggish from time off, but definitely feeling better.

:-)

---

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 what swims are this weekend Steve? Today i tried to do a real workout, starting to come around just a bit, need another week or so;

broken 1650s(8x200@2;50/50@45) 21;39-- 2;40/39/38/35/37/37/38/40/35 for last 50
400IM kick@8;00--7;40
broken 1650p(8x200@2;45/50@40) 21;00 2;37/36/35/33/32/31/32/31/33 for last 50
300IM kick@6;00--5;45
100sd
4100scy

I believe (I spose I should verify) San Clemente Ocean Fest.

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

400 easy
4x50 drill

7x300 on 4:15 (3:48-:46-:46-:44-:43-:41-:39)

4x50 drill

5x100 pull on 1:30, band only
100 easy

3500 scm

---

-----

I swam some yestwrday :0)

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

simple AM w/o:

1000 in 12:40
5x[100br kick@2:00 + 100s@1:30] 1:04/:05/:04/:05/:03
200 s/k cool

2200 sc yardages

---

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

Masters

WU
500
4x100 kick, swim, drill, swim by 25
4x50 build

MS
2x(50 Hard
[150 build
2x 100 T-Pace
50 Hard]
50 EZ)

CD
6x100 Pull 1-3 descend, 3-6 decrease breathing
100 EZ

3,200 LCM

First masters workout in a year today! Loved it. Lunch time and the sun was out so got some vitamin D production to boot:

2300 yards with the main set being:

4x(25 Fast, 10 seconds, 75 Moderate on 1:00)
3x(50 Kick, 50 Swim, moderate on :50)
2x(75 Fast, 10 seconds, 25 easy on :30)
1x100 Fast. I went a 1:02 which is probably a little slower than I could have gone and about 9 seconds off what I would have done 4 years ago, but I'm super happy with the workout!

---

"Laugh At the Water and Make The Swim Your Friend"
http://triswimcoach.com
http://triathlonsprinttraining.net

Have fun steve at san clemente, i sure wish i was there with you. I did it last in 2010 i think it was and had a blast. Get there early and plan for a fun long day. I did the dash for cash which was my best race and got 13th overall, 1st in the over 40. They do not have big AG's in the lifeguard events, so have to pitch up with the big boys. I think the other public events have bigger AG's, you doing the biathlon and mile swim?

I'm in a broken 1650 mode right now, think i will try every variation i can think of to mix things up;

Broken 1650(16x100 evens swim@1;30, odds IM@1;45, last 50 free) 21;47 free--1;20/20/19/19/18/18/18/17--IM's--1;23/23/21/21/20/19/19/18- 50free--34
broken 1650p(5x300@4;15/150@2;00) 20;49-- 3;53/50/48/47/44--1;47
2x100 bk/brst@1;45--1;35/1;31
300SD
3800SCY

Ran 7 miles this morning at 8 min pace.

Pool swim this evening for 1500 meters. Took 42 minutes. I know that's slow as hell, but I only learned how to swim 2 months ago, and just started swimming laps 3 weeks ago. I go 50 yards in about 1 minute and rest 10 breaths (just to get my HR back down a little). Swimming is quickly becoming my second favorite event, after cycle.

A few years ago, I'd do it all - 5k, biathlon, mile swim, run-swim-run, splash & dash. I think this year I'll skip the 5k and I'm iffy with the biathlon. I want to do good in the mile. And then the others, if I feel up for it.

---

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

Family road trip to Colorado for about 10 days here. My goal is to try and work in a crazy swim workout somehow -- or maybe run.

Gotta be a pool somewhere in Colorado. :)

This AM:
500 s no time
100 br kick
400 s 4:55
100 br kick
300 s 3:36
100 br kick
200 s 2:20
100 br kick
100 s 1:04
100 br kick
200 s/k cool

2200 sc yardages

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

Nice job, I did 6x300's on 4:20 and averaged 3:49 (also SCM). I got down to 3:46 on the last two. I did the splash and dash in the afternoon and felt good on the swim, crap on the run.

500 fr, 400 (75pull, 25k)
3x{ 50 k (25fast,25ez), 100 k (75 fast,25ez), 150 k (125 fast, 25ez) }
3x{ 8x50 @:45, 200 @3:10 }
3600 scy
Starting to feel pretty good again. Guess it doesn't take too long after a shortish break to come back.

Tuesday: 6 mi bike, 8 mi run, 6 mi bike
Wednesday: 6.5 mi run, 20 mile bike
today: 10 mile run, 1000 yd lake 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

This AM (was supposed to be all thundershowers, instead just a few scattered cloud remnants)
10x100@1:20 Started @1:15, slowed to 1:18 as my arms were trying to acclimate, and finally down to 1:08
5x100 various kicks
5x100@ 1:45 s-d-d-s
250 s/k cool

2250 sc yardages

---

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

Thank you God for 24 hr fitness...
Swam for about an hour. Lost Count... Fist swimming and pushups / flutterkicks last 15 mins.....

---

Hope is a good thing.... maybe the best of things..... and a good thing never dies.....

late afternoon swim with all the kiddies today, 104 outside:

12x100-4s/2k@1;30/2;00--1;20 to 1;14s/1;49 to 1;44k
broken 1650p(1000@13;00/500@6;30/150@2;00) 20;36-- (12;39/6;13/1;44)
200kick@4;00--3;45
10x50@1;00- fly/bk--free- fly/bk-38/37/36/37/38, frees-38's
200dolphin@4;00-3;42
300p SD-3;59
4050SCY

nice work tigerchik... saw you at the number 1 spot for most run distance in the last 7 days ;-)

wed. swim - sweet broken 1200 set ( 2 x 200 @ 2:55, 1 x 400 @ 6:00, 2 x 200 @ 2:55 scm) Felt guilty about all the rest on the 400. Going to start lowering my standard interval a bit.

fri. swim - 30min lake swim at sunrise. great way to start the day.

rode 6 mi to the beach, swam about 2500 yds, rode 9 mi back. Awesome morning.

---

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

That's where I do my swimming, as I can get in there at 4am or whenever I need to...except every 24hr I've been to swears up and down that they are a 25m pool and refuse to admit otherwise...I even brought measuring tape...75ft/25yds...they still say they are 25m...

500 sw
100 bk
3x100 50kick/25dr/25sw

30x100@1:45 (~1:27)

2x200 paddles
200 easy mix

4500scy
First decent swim after a few weeks of easy light workouts across the board, although alot slower than what it should have been by about 5-7s/100. My sickness finally manifested itself as a chest infection virus of sorts. 3 month final build for Racine70.3 was 2 month injured/1 month chest virus = stay home/DNS...oh well...

400 fr, 400 (75 pull, 25 dog-paddle), 300 kwf
10x50 odd one arm fly/even one arm free (w/ fins)
4x25 ez @:30
4x50 pace @:50
3x50 fast @:55
6x25 ez@:30
4x50 pace @:50
3x50 faster @1:00
8x25 ez@:30
4x50 pace @:50
3x50 fastest @1:05
500 pull
100 ez
3700 scy
Fast was :33, faster was :32, fastest was :31. Not that fast, but good control of pacing ;)

 
//That's where I do my swimming, as I can get in there at 4am or whenever I need to...except every 24hr I've been to swears up and down that they are a 25m pool and refuse to admit otherwise...I even brought measuring tape...75ft/25yds...they still say they are 25m... //




I love that you checked... that would bug me to no end! At least you know, poor people who don't know and thing they are smoking' their workouts!

What a summer for you!

No AM swim - pool maintenance. So, I swam in the slosh bucket here at work. Not only sloshy but bordering on 90 deg.
Cruised thru a 500 straight and then 10x50 mix of bk/br/fr @ :10RI
Had enough of that.
Have a series of ocean swim races on Sunday, so just keeping the blood flowing for the moment.

---

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

Hey Monty
Here's the results of the Balboa-Newport Pier to Pier
the two who beat me: Mike McCaffery @ 40:03 and John Gleason @ 41:32
I came in at 42:15 closely followed by James Hardie at 42:19 - That was close!!

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

The other issue that always makes me chuckle is they will call it an Olympic Sized pool. Though that is not as bad as LTF saying they pump fresh oxygen into their clubs. WTF does that even mean?

Yeah, I had to get the bottom of it. If they lie about meters, maybe they didnt even do an exact standard. Someone asked me the size once, and my answer went something like this: "Well, 24hr people say it is 25m, but I am near positive it is not. I think it's 25yds. Although I am not positive. I measured one of the blocks that rim the pool with my sandals, including one side of the concrete molding, then measured the length of my sandal distance and multiplied by total blocks. It may only be 24.5 yds." I brought measuring tape the next morning, early, so there wouldn't be a bunch of people there thinking "who the heck is this guy?!" Not only was it really annoying me, I also did not want to give that silly answer again... ;)

Hey steve, thanks for those results, looks like a fast and competitive race there. I have never heard of any of those 3 guys around you, where are they all coming from? I know the 60+ guy that was way up there, he is an ex olympian from back in the day, Gentes is his name i believe..Oh well, time to do some tough workouts i guess, or visit those longevity docs!!

Back up in the high desert and swam with dan today, did mostly pacing stuff for him;

10x100s@1;40- 1;23 to 1;17
1000swim--(dan asked for 1;21 pace and i did a 13;34, he was not quite up to it)
4x100kick@2;00- 1;50 to 1;48
10x100swim@1;40(tried to hold dan to a 1;18 pace, had to add 10 seconds rest on last 3) 1;18 to 1;16
3400SCY

1000 sw, build easy to cruise (~14:30ish)

20x50@:50 (~:40-:41)

100 easy mix

2100scy

I got pummeled at San Clemente OceanFest.. well kind of.
The age groups are 10 year divisions. So, I feel pretty good getting 3rd in the biathlon, considering my running sucks so bad. 38th OA out of about 90. An hour later was the mile. I took a mistep at the start and lost ground. So, diving under waves and such, my upper lip met a foot. It took me a bit to regain my bearings and I proceeded to swim past a lot of people. Over 150 raced it and I came in 24th OA. Sadly, I came in 4th in AG. While moving up the finishing chute I noticed the blood running down me and my lip got pretty fat. I decided to skip the other two events and call it a day. If they were 5 year divisions, I would have been 2nd and 1st.

So I'm estimating with the warm ups and swims, I did about 3500 yards and the 5 k beach run.

---

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

I did that OF mile as well. What a mess, some dude in a wetsuit kept trying climb over me for half the second lap. Some girl who kept reverting to breast stroke, nearly kicking me in the head so couldnt get around. I had to swim under her at the black bouy to pass. haha I finally shoved the dude off me and he yelled at me. lol
Was a lot of fun but a very physical race.

That race is always crazy. Younger guys can lead off really fast. The kids aren't so fast until they get past the surf. I'm in between. But this time I stumbled and had to swim thru the kids. After the second time around black buoy, I got passed by some girl in a green suit. I got on her feet, but had to hammer it past the effort I could maintain for the rest of the race and had to let her go. I saw her later, young, tall, skinny, british accent. Congratulated her on a fine swim, but it made me think more how swimming is so much more technique than strength - she simply had no meat on her bones and cruised right past me.

This AM
500 swim no time
5x100 various kicks
4x150@2:00 all around 1:45
4x100 s/k cool

2000 sc yardages

---

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

300 (50 fr/25 bk), 5x100 (50 breathe right, 50 breathe left) @1:30, 200 bk dolphin k
8x75 bk (25 k, 25 drill, 25 swim)
3x200 pull @2:50
3x200 @2:45
2x200 @2:40
1x200 "fast"
1x200 ez pull
100 kwf
3700 scy
200s were all <2:30, with "fast" one at 2:23.

swam 2000scm on Friday mostly easy with a few sprint 25's and a few 100's at race effort + 45min of biking doing threshold criss-cross intervals

Yesterday: 12:48 for swim leg of Marble Falls tri (1000m + scramble up slippery boat ramp) + 23mi bike + 4.4mi run, total time 1:43
water was quite warm

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Ya, those san clemente races are tough, lots of pointy end folks. Sounds like you had a solid day, good job there.

Todays swim in hot water, but cooler than the 106 outside;

broken 1000swim(5x200@2;50) 2;38/37/36/37/33---13;01
2x200IM kick@4;00--3;36/3;33
1000p@13;00--12;44(6;25/6;19)
2x200IM kick--3;39/3;32
2x200 brst/back@3;30--3;10/3;09
200 dolphin@4;00--3;42
8x25 fly/fr@30
3600SCY

So I did the set again 6 on 4:15
3:49 - :48 -:48 - :46 - :46 - :43

This is not surprising, but I find when I swim by myself it really helps to have a specific goal ( in this case avg 3:45 which I I didn't quite do). Again, thanks for posting the first time Adrian, really gave me something to shoot for...

Was it just me or is that course short? My friend says the rip current is what makes it so fast. My time was like 7 minutes faster than my best LJ Cove mile.

It's a 'San Clemente' mile. I don't recall it ever being a true mile. Just like, later, the run-swim-run is supposed to be 400m runs. If it's more than about 150m, I'd be surprised! However, the 5k run is almost always long… go figure!

---

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

Back to full-time training after being gone for over two weeks to Canada and Iowa. I would do a little race report, but neither race went according to plan due to a stomach virus, but it was still an interesting experience.
Perfect temp at a local lake for some open water practice with a friend:
1 mile loop warm-up
2 miles at threshold pace (about 38:00)
4x(1 min fast, 1 min easy)
5 minute cool down

40 mile ride in the afternoon.

I'll be doing a 2.4 mile swim at the National Harbor just outside of DC on Sunday, surprisingly a great venue for open water swimming.

Olympics in 4 days! All of the fish better be cheering for Alex Myer and Haley Anderson in the 10k open water!

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___________________________________________________

Stanford University Cardinal

The rip explanation is very plausible but, still, I think its 3/4 mi. Was fun, though. Are you doing the Nadadores 2.4mi at Salt Creek Aug 4?

I didn't see any rips, nor did I detect much of a longshore current. I think another loop around the triangle would get it close to a mile.
Yep, I'll be doing Salt Creek. I'm finding these longer distances more my style. One of these days I'll give a 10k a shot.

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

Well, you dont have to see a big nasty head for there to be a flow. And, the surf was small. But, yeah, I thought one more lap would have been more like it. Looking forward to Salt Creek. Never swam that far but I've done 2mi for fun a couple times. Grew up surfing but this OWS is new to me..it rocks. A 10k would be awesome...maybe in a year or two.

Nice job HS.

Yesterday - 6.2 mi run then 2600 yds in the lake. I didn't swim over the weekend - 16 mile run Saturday then 6.2 mile run + 42 mile ride Sunday.

I haven't been in a pool in weeks... all OW :-)

---

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

thanks TC. Nice going yourself! Amazing amount of work you're putting in.. it'd cripple me.

1000 straight 12:40
5x[100brkick@2:00/100free@1:30] 1:04,:06,:04,:04,:03
200 s/k cool

2200 sc yardages

---

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

400
4x100@1:30
300
3x100@1:25
200
2x100@1:20
100
100 bk/br

2000scy

400, 300 pull, 200 k, 100, 50 pull, 2x25 k
4x50 kwf @1:00, 4x50 kwf @:55, 4x50 kwf @:50
2 x {
50 "fast" @1:00
4x25 IM order @:30
2x50 broken IM @1:00
50 "faster" @1:00
4x100 pull @1:40
50 "fastest"
}
5x100 swim w/ fins @1:25
3700 scy

400 easy
4x50 drill
10x200 on 2:50. All 2:24 except #1 (2:22) and #8 (2:23)
50 easy
5x100 pull, paddles+buoy, focus on DPS
50 easy

3200scm

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Well my little boy has had a cold the past couple days, so i took yesterday off to keep my immune system up. Taking a chance today, went really easy doing one less stroke per lap on everything. At some point you just throw in the towel and you either just get sick or dodge the bullet..

800swim@11;30/200IM kick@400
2x800pull@11;00/200IM kick @4;00
400back@6;30/100kick@2;00/400brst@7;00/100kick@2;00
4000SCY

I swam a bit more and hit the hot tub/sauna for 5 minutes :0)

---

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

Did you shave for marble falls?

yep, I shave for pretty much every tri race, but usually only then, as I don't ride my bike out on the road much. I can't hang with the big boys around here on the bike and run (like Jamie Cleveland for example), so I gotta maximize my swim advantage.

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Saw this article, so true!

http://www.nbcolympics.com/...-with-the-water.html

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I took yesterday off, too - actually did a bit of treadmill running (jogging, really) instead.
Back in the drink this AM:

3x100 s/k/s w/u
4x[25/50/75/100] done as 1. odd 25's fist; 2. kick; 3. swim hard; 4. IM order @ :10RI
100/200/300 sprint every 4th 25
200 s/k cool

2100 sc yardages

---

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

No worries, my next race is Jack's Generic Tri just south of Austin, and I really don't go more than an hour away from home for a race. Only 500m swim leg- not long enough to get a good lead, but maybe this year I will try to beat J Bonney's split. but hell, I need to find me some races with swim primes.

We'll get to race sometime, though. =)

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I've never won a prime with $$. Finished second twice last year. But you might look at this one: Houston Tri, $250 http://onurmark.net/..._Awards%26Purse.html

I don't know what the RDs policy is for certain, but he will probably discount you. Tell him you kick my butt up and down the pool (really, tell him that.).

7 mile run, then a ten minute ocean swim... testing wetsocks :-)

---

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 sw
100 bk

20x100@1:45 (~1:23)

3x100 50 kick/50 sw
100 easy mix

3000scy

500 (100 fr/100 bk), 300 (50 pull, 25 scull), 200 kwf
4x { 100 drill, 100 sc, 100 build by 25 }
3x { 4x100 (75 build, rest 10, 25 sprint from dive)
200 ez drill }
100 cd
4000 scy
On the sprints from dive, ate goggles twice, foot slipped and belly flopped once and otherwise did ok. Diving is harder than it looks :(

I've been wanting to get in on these threads every month, and now I finally have. I really enjoy swimming when I'm actually home as I have the La Jolla Cove and Long course and short course meter pools to swim in. Lucky.

Yesterday got a pretty good one in solo in a local SCM pool:

400 free R:30''
300 pull (25 drill choice / 75 free) R:25''
200 (25 sighting / 75 free) R:20''
100 easy choice R:30''
4 x 100 R:@ 1:25
(1 build by 25
2-3 25 build / 50 race pace / 25 ez
4th: 25 fast / 75 ez)

Main set:
2 x
4 x 200 @2:40
4 x 100 @1:20
C/d
8x 50 easy choice

Tomorrows swim has an ugly word in it.. Band..

jake

---

Get outside!

How'd those wetsocks do?

My Friday off, so I can swim a bit longer and later in the AM, since pool is closed at my normal 6:00AM

1000s 12:40
5x100 various kicks
400s 4:50
100k
300s 3:32
100k
200s 2:18
100k
100s 1:04
100k
400 s/k cool

3300 sc yardages

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

Wetsocks were good.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

OK, so I'm back home from my trip to Colorado, but it turns out I did get in a pretty interesting swim practice while I was there.

Half way through my vacation I went to a Saturday morning practice at the Scott Carpenter Pool in Boulder. To make a long story short I jumped in the lane with Laura and Greg Bennett, Michael Lovato, Craig Alexander, and Tom Lowe (amongst a few others). It was a very shallow long course meters pool. I never remember exact workouts to well, but this is more or less the main part of what we did...

2x250 @ 3:40
100 not free
2x150 @ 2:10
100 not free
13x50@:40
50 not free

rest for next set

2x(
2x300@4:00 (pull)
100 @1:50
1x300@4:00 (swim)
100@1:50
1x100@1:20
100@1:50)

~5,000 lcm (I didn't list everything we did)

Basically, I only made the first set and then one time through the second set. =)
I don't want to go too far into my list of excuses for not making it, but essentially it all boiled down to: 1.) I missed a lot of turns during the 300 pulls and used too much energy to get back in the flow. 2.) I didn't have any paddles for the pull part. and 3.) there is no air in Boulder -- at least compared to Dallas.

In reference to excuse #3, I was breathing 1:1 (!) on my last 50 meters before I moved over to a slower lane.

The funny part is even though I was out each night drinking all the Colorado beer I could find, I felt really good in the water that day. What I was really hoping for was to get to throw down with someone over 100 or 200 meters. I liked my chances under those circumstances. However, it was not to be. I was "triathloned" to death by folks that can just keep going and going and going. It was just one 1:20/100lcm interval after another for 90 minutes.

Awesome! It's always inspiring to swim with famous people who are really good at it. My swims with Janet Evans last summer did a lot for my swim performance. I found what effort I could really put into a workout. What was really hard then, I can now do with consistency - which is great at my geezer age.

This AM:
Ran to pool 1.25 miles
500 EZ 6:15
10x[100k/100s@~:15RI] s:1:08/:05/:05/:06/:05/:05/:04/:05/:04/:04
100k
250IM(25fl/50bk/75br/100fr)
250 s/k/cool
3100 sc yardages
Ran back home 1.25 miles

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

Friday:
8.5 mile run in the morning, then at lunch:

400 easy
4x50 drill


3x800 on 11:00: 10:25, 10:21, 10:17. Just trying to hold a nice aerobic pace and maintain form


100 easy


3100scm

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Nice! The elevation/oxygen part definitely played a role. When going to race/workout at elevation "they" say do it in the first 24-48hrs, or wait ~2 weeks...so if you are halfway through a vacation you sound to be in the heart of the worst period... Take em back down to TX and work em over ;)

2000 sw starting cold; build to cruise ~29:35
4x100@1:30 (1:22, 1:24, 1:28, 1:29) Feeling it...
100 easy bk/br
8x50@1:00 (~:37-:38)
100 easy mix

3000scy

10x200@3:15 (2:51,2:52,2:53,2:53,2:53,2:53,2:53,2:55,2:54,2:55)
4x200@3:10 w/paddles (2:54,2:56,2:58,2:55)
200 easy mix

3000scy

First workout back from vacation...

Weight lifting -- 30 minutes

300 warmup
150 kick
10x200@3:00 (ave: 2:48 !) (my slowest ever reported ave for that set)
100 warmdown.


2,550 scm

6 mile run
7500 yards in the ocean - Somes Sound - the only fjord in North America. I will post pics in a bit.

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

5 mile run

1.5 mile ocean swim. Water has warmed up to 59F!

Coming up on a 2.4 mile ocean swim race this weekend.
1000 in 12:25
5x100 various kicks
25/50/75/100 odd lengths fist/even open
250 s/k cool

2000 sc yardages

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

Goodluck in the race steve, i will hopefully be healthy for my 2 mile pier to pier race. Had the one year b-day party for my son this weekend and had 25 little virus monsters here at the house. Little scratchy throat, so took it easy on todays swim. I do need one big day this week though, hope to get it in by thursday;

16x200--8swim@3;00--8pull@2;45--swim's-2;53 to 2;37--pulls-2;34 to 2;26
800IM kick--14;52
100SD
4100SCY

7 mi run, 20 minute lake swim
arms still heavy from Sunday

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD

Thanks Monty, Good luck in yours. Kids strengthen your immune system - been there, done that.

Oops, it's now August, but what the heck...

500s in 6:10
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:10 RI fr: 1:08/:05/:04/:04
200 s/k/cool

2200 sc yardages

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

Didn't feel like starting the Aug swim thread either...

400, 200 IM drill, 150 kwf
10x100 @1:40 w/ fins & buoy (1&6 pull 100, 2&7 pull 75 kick 25, 3&8 pull 50 kick 50, ...)
3x{ 150 w/ paddles, 150 build by 50, 150 pull, 150 fast } @2:15
300 ez pull
3850 scy
"fast" 150s were 1:46,7,6