400 wu

2 rounds of (led these):

3 x 200 @ 3:00 (r1) 2:50 (r2)
r1~2:28s, r2~2:30s

4 x 50 k @ 1:00
r1~48s, r2~50s

3 x 50 bk/100 IM/50 bk @ 3:15
r1~2:55s, r2~2:58s

4 x 25 fast @ 0:45
r1: free~14s, r2 IM

200 easy

3600 scy

---

__________________________

Oh yeah!

Post Oceanside recovery type swim

400 w/u
300 @ HIM effort alt breath each 50
200 @Oly effort alt breath each 50
100 sprint
100 sprint
200 @ Oly effort alt breath each 50
300 # HIM effort alt breath each 50
400 w/d

2000 LCM

---

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

Darn, I was hoping I might get first post of the month up.

300s/200k/200ppbb
10x25 band :05

12x200 :20
1-4s 2:33, 2:36, 2:36, 2:36
5-8p 2:37, 2:35, 2:35, 2:37
9-12s 2:39, 2:38, 2:39, 2:34

10x50 :10
:35 - :39

100cd

3950scy. Good day in the pool.

Anyone swim in Austin? I'm there this weekend and need/want to swim. Drop me a message if you are...

---

----
@adamwfurlong

400 warm-up

2x(4x25 hard/easy, easy/hard, hard, easy by 25) on :25

800 free swim on 11:00

2x400 pull with paddles on 5:00

8x100 swim with fins on 1:15

4x75 warm down on 1:15

900 mixed warm-up

3 x 800 as (300 pace
(2 x 50 1500m race pace
(300 pace
(2 x 50 as fast as possible
100 easy after each
Rd 1: no equipment
Rd 2: snorkel
Rd 3: paddles

10 x 50 k @ 1:10, odd make it, even fast
100 easy
6 x 100 @ 1:40, 50 back, 50 free
4 x 50 @ 1:15, 25 under, 25 swim
100 cool-down

5400 Long course meters

1000 swim alt Fly/Free 13:20
100 easy
8X250 Pull with tube and paddles on 3:30
100 easy
5X150 mod IM- 50 Fly/Bk/Fr on 2:15
150 easy
600 kick Fly/Fr
300 easy

5000 yards

---

Team Every Man Jack

http://www.teamemj.com

~500 wu
2 x (50,100,150,200,200,150,100,50 @ :45/50 base)
5 x 100k @ 2:00
200IM cd

3200 scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

did that workout this evening and thoroughly enjoyed it! thanks!

---

____________________________________________

Hungry for tri!

Tues April 2nd
Straight into it, due to time constraints.
15x100 @ 1.45.
Increase speed over first 12, last three cruise
Average time for first 12 = 1.28.2 - this is about 4 seconds faster than a month ago (slightly pleased!!!)
Number 12 was hard/controlled first 50, flat out second 50... 1.21.8 - my fastest 100 in training for yyyeeaarrss...!

Weened myself off it, and have ditched the pull buoy for winter...amazing how much better I am feeling already.

1500 LCM

Had a really nice bike ride Sunday... so nice (63mi in just under 3:00), I was too sore to swim Monday AM
Pretty sore, still this AM, but knocked out a bit of yardage.
3x[200s/100k] w/u
100bk
10x50@:40 [3 to 8 sec RI]
100k
400IM (:05RI@25)
300 s/k cool

2300 sc yardages

---

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

HS, you are fast on the bike!

I am back on campus. Swam today, first time since last Mon. and was just trying to get the cobwebs out
run: 8.7 mi w/ 26 min 7.0 mph to 9.5 mph increase speed .1 mph per min
swim: 2600 yds
Hip exercises too.

3 x [400 swim + 100 kick]
4 x 100 on 1:40
6 x 100 kick last 4 IM
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

since no one responded to you, just thought i'd suggest a few options.

1. go to longhorn masters. they will prob make you pay $10 though. but it's an awesome place to swim with many fast people and whitney is awesome.
2. barton springs for OW. if you're a man you go w/o wetsuit, but you can also use the suit. temp ~68 all the time. it's free and sparse before 8 am. there is a line on the shallow end for 1/8 mile, so down and back is about 400 open water meters (my PB 6:21 no wetsuit 5:39 with, see if you can beat that)
3. deep eddy or stacey pool. outside, 33 yds, $3 admission.

I swam this morning but i was beat, don't remember much of it except we were supposed to do 4 x 250 @ 3:10 and I ran out of gas and just missed #3. have been running more/faster which starts to show up in sets like that.

---

__________________________

Oh yeah!

de nada. siempre tengo hambre...en particular comida mexicana picante...

---

__________________________

Oh yeah!

es una afliccion del triatlon... :D

---

____________________________________________

Hungry for tri!

400 w/u
4x100 descend @1:30
4x50 drill @ 50

600 swim moderate @9:00
500 pull (breathe every 2nd, 3rd, 4th, 5th, 6th, 6th, 5th, 4th, 3rd, 2nd by 50's)
4x100 im @ 1:40
300 kick (fly/free/breast by 100's)
200 moderate @ 2:45
100 fast

300 cool down

3400 scy

---

____________________________________________

Hungry for tri!

Fishtwitch thread made the ST weekly newsletter. GO FISH!!!!

---

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 UT Austin pool will be used for a swim meet this weekend. The Masters Texas Zone Championships are being held there. Yours truly will be attending.

So are you issuing a challenge?

;=)

that is a great facility.

---

__________________________

Oh yeah!

Ok, this was a good start to the month today... I love doing 4km with 5 mins to spare during the morning session:-

Warm up
- 1 x 400m Swim
- 1 x 200m Kick
- 1 x 200m Pull

Warm up set (6 x 100m) including:-
- 1 x 100m odd (50 free kick + 50 drill)
- 1 x 100m even (50 back drill + 50 swim)
...repeat for total of 6

Main Set:
- 4 x 100m (Free on base plus 10) - 1:40
- 4 x 50m (Back on 1:05)
- 1 x 50m (Easy)

- 4 x 100m (Choice of Stroke, or Back on 2:00) - I IM'd it...
- 4 x 50m (Free on 1:00)
- 1 x 50m (Easy)

- 4 x 100m (Free on base plus 5) - 1:35
- 4 x 50m (Back on 1:00)
- 1 x 50m (Easy)

- 8 x 50m (Choice) we rolled thru IM (Fly+Back, Back+Breast, Breast+Free, Free+Fly, repeat)

Warm Down: 250m Choice

Total: 4,000m SCM

Shoot. I reaaaaalllllly wanted to swim at UT, heard awesome things about it and UT is my dream grad school.

However, a swim meet (even if I could sign up still) doesn't sound that appealing the morning after night one of a 3 night bachelor party bender.

So, OWS or that 33m pool?

---

----
@adamwfurlong

1936m OW in 35:49
I know that 35:49 is slow for lots of people here, but it is my PB so I was happy.
------

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

Cheers to your PB, and cheers to you posting it here among these AYFKM? workouts.

I couldn't even say "surprised myself by going 3800m in 51:38" without a stutter and a eyebrow tic.

---

_____________________________________
What are you people, on dope?

—Mr. Hand

Which means it's a total wuss move if I don't play . . .

This morning's session (after yesterday's Big Day in preparation for an A race in eleven days):

150wd
10x50 zone 4 (forgot my watch and didn't have a pace clock) on :55?
1x400 zone 2-3
1x100 all out
1x100wd

1250 LDM
(15 min recovery run)

Nothing to backdoor brag about

---

_____________________________________
What are you people, on dope?

—Mr. Hand

300 wu
5x100 odds w/pull & strap, evens w/o pull
15x100 TP on 0:30 RBI
300 WD

2600m

Had a solid swim this morning.

800 w/u
5x150 on 2:10 descend from 2:00-1:50
2x(50, 100, 150, 150, 100, 50) on 1:30/100 base. Descend up and down. Fast 150s were 1:52
10x50 on :40 at 37. Really happy with this for now.
150 pull c/d

3400 scy

---

speedySTATES

"orange" asthma morning, now I'm thinking maybe its the pool - swam in the DT "Y" again instead of the UT Rec pool; had to pull back the workout - obvious after first couple 200's. Before today the addition of Singular to the list of meds seemed to be really helping keep days "green" or "yellow"

500 wu (usual mix ez, fast, fists, etc)
6 x 200 @ 3:00, desc by 3 (2:38 - 2:33) - couldn't catch my breath on these
10 x 100k @ 2:00, IM order & dolphin^-1 (fr & fl ~1:55, others ~1:40)
200IM cd

2900 scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

When the wind blows right and I can hook on to the back of some roadie pack, yeah, I can be fast :)

1000s w/u
5x100 various kicks
2x200IM (slightly broken)
100k
100s 1:03
200 s/k cool

2300 sc yardages - pool was very warm today, so I didn't really stress it.
I've been seeing a PT for 4 weeks now to try to resolve my back issues. We seem to have one aspect under control, and the bike ride and recent short runs are evidence of that. But I still have my left leg quad go numb (and last night, tingling along the shin) when I stand for any length of time - last night chopping veggies up. So, I convinced them to get me an MRI to take a better look and likely will get a cortisone shot into the lumbar zone.

---

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

300 swim, 400 pull with paddles, 4x50 kick on 1:00, 100 fingertip drag

40x50
odds fast (25free/25back) on 40 avg 35.5
evens easy on 55

500 pool cruise

3500scy

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

1x600m Warm up

Warm Up Set
6x50m Kick
1x250m Pull - breathing every 3
1x250m Swim - breathing every 3

Main Set
2x200m Free, push each 4th 25m
4x100m Free decending on 1:30 (1:18, 1:16, 1:14, 1:12)
1x50m Easy

2x200m Free, push each 4th 25m
2x150m Free, push last 25m
1x50m Easy

2x200m Free, push each 4th 25m
4x100m Free decending on 1:30 (1:18, 1:17, 1:16, 1:14)

1x200m Warm down…

Total: 4000scm

Hope they can figure it out. Is the MRI soon?

Today is my 26th birthday. As a treat I decided I'd swim at the Osborn Aquatic Center. Nice place, 50m pool that had a bulkhead in it today. I walked on deck and one pool looked way longer than the other - finally saw a sign and yup, one "25 yard pool" and one 35 yard pool. I had wanted to do 26 x 100 on 1:26, but after not swimming last week my body wasn't up for that interval. My endurance is there but I feel like I have no power in my arms/stroke. I did the 100s on 1:30. NOTE: I think the "25 yard" side was a bit longer than 25 yards. I don't know anything about putting a bulkhead in, but it felt one armstroke longer than usual and there were two Ts before the turn. I know this is a minor thing to get upset about, but it made me really cranky because I am used to coming into the wall with my left arm out, not my right!!!

I don't have to be on campus until 1:30, so I am going to curl up with some reading for school and hopefully fall asleep :P

6 mi run
5600 yds:

2 x 200 w/u
5 x 100 on 1:40
3 x 200 on 3:20
100 kick
26 x 100 on 1:30
800 yds kicking, some of it fast
600 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

p.s. my cereal box prize (USMS cap from the FLOG) still hasn't come yet, and I hit that 50 mile milestone in Feb. When will it get here?!

---

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

is it latex or silicone?

i saw that and wanted to sign up for it, where do i start? can i backdate workouts?

---

----
@adamwfurlong

Latex. But at 150 miles they send you a mesh bag and at 300 miles, a swimsuit!!!
http://www.usms.org
You have to create an account - links are on the upper righthand corner.
It does cost $ to become a USMS member, and thus be eligible for prizes.
You can backdate workouts- just enter a whole month's worth on the last day of every month.

---

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

I'm still waiting on my cap and bag.

Morning swim in the outdoor odd length pool
WU- 400fr, 400 (fr/dr), 400 (ra/la/sw)
MS- 16x100 @ 1:30, 6x200 buoy rotating 1 fast length, 12x66 build every 3rd
CD-
5200mcy

---

https://twitter.com/mungub

can we backdate to the beginning of the year? Thanks in advance.

yes

---

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

Barton Springs pool is actually 1/8mi long, so ~200yds (there's a mark at 1/8 mi, but you can swim another 10 yards or so if you want). Unfortunately you have come to Austin in the ~2 times a year it actually rains, which causes algae blooms and other fun stuff in Barton Springs to surge. It is actually closed temporarily, having only just reopened last weekend, for flooding. I would expect it to reopen by the weekend but they will likely have signs up warning against increased gunk in the water (never caused an issue for me before though) if you are sensitive to water quality. Still, it's free before 8am and the best 'controlled' OWS practice environment I've come across.

---

-----

Sure! I think you have to be signed up to participate at this point though.

Shoot. I reaaaaalllllly wanted to swim at UT, heard awesome things about it and UT is my dream grad school.

You can't still sign up. However, warmups are 9-10 on Saturday and 8-9 on Sunday. The diving well will also be open full time for warmup/warmdown. If I remember correctly, even the diving well is awesome there.

Btw... I hear Lance Armstrong is signed up for the 1650 and 500 free.

well i wouldn't want to race you in the pool haha. you could give lance a run I bet (doped up or not) if you're doing one of those events. the diving well tends to be hot.

---

__________________________

Oh yeah!

2200 warm up of swimming, kicking, pulling etc...

Mainset
8 x 200 on 2:50 went 2:35 on all 8 right into
16 x 100s on 1:30 went 1:14 on most,with a few 1:13 sprinkled in

4x150s kick hard on 2:30, was around 2:15 on all of them

200 warm down

6,200 scm, followed by 5 miles on treadmill, the first 3.5 miles at a hard effort ( for me that is 6:50 / mile).

I just like to keep things simple, so here I go:

Wu: 500
Main set: 8x500
Cd: 500

5000 scm, total time approx. 90 min.

long course

200 sw/200 kwf/200 sw

4 x 100 k @ 2:15
3 x 200 @ 2:50 (knew I wouldn't make it but gave it a go) 2:45, 2:51, 2:55
6 x 50 k @1:05
2 x 300 p @ 4:30 (4:16, 4:17)
4 x 100 kwf @ 2:05
6 x 100 @ 1:30 (avg 1:25s)

100 ez

3500 lcm

---

__________________________

Oh yeah!

Happy belated Birthday, TC!! My buddy is having a birthday swim bash this weekend - he's turning 68, so 68x100. Most everyone will leave on the 2:00. I was thinking I'd alternate doing 150s and 100s on the 2:00 and get 25% more done than them. I'll throw in an occasional IM, too. On deck BBQ follows the swim.

MRI is scheduled for Monday.

I felt sluggish this AM:
5x100@1:30 1:18~1:08
100k
5x100@1:20 1:12~1:09
100k
5x100 various kicks
3x100 IM @ 2:00 1:22/:19/:17
100 k cool

2100 sc yardages

---

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

Sounds like a fun party!

8 mi run, 4400 yd swim
kinda tired and achy but got it done

8 x 125 last length kick
8 x 100 odds 75drill/25 swim, evens kick
8 x 75 kds
5 x 300 on 5:00 (4:10, 3:52, 3:47, 3:48, 3:47)
600 c/d mix kicking/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

We had a guy turn 72 a couple months ago on our masters team. Did 4x(10x100 on 2:00 then 500 on 10:00)+12x100. We turned a bunch of the 100s into 125s or 150s pulling to break it up and get in extra yards. Was a long set but lots of fun seeing everyone get through it.

Had a good swim for myself this morning. Pool was LCM.

900 w/u
4x100 on 1:30 avg 1:25
3x(50 easy on 1:00, 150 hard on 2:30, 150 easy on 2:30, 50 hard on 1:00). 150s were all 2:03/4, 50s were :40
8x50 on 1:00 alt easy/hard. Hard were :37, 37, 35, 35
500 c/d

---

speedySTATES

Where is ericmullk? He is putting up some serious yardage.

---

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

Lunch time swim!

Wu- 400fr, 300p, 200kwf, 100IM, 100dr
Ms- 10x100 (odds@1:20, evens@1:30), 16x50p @:40 every 4th easy @1:00, 4x200 @ 2:45
4000 scy

---

https://twitter.com/mungub

Short swim squeezed in during pm commute home, not feeling it today,

8mi ride wu
450 wu
2 x (2 x200IM @ 3:15,
4x100IM @ 1:45,
4x50IM-fl/bk, br/fr @ 1:00) at least was the plan, had to skip ~1/2 of 2nd set
50 cd

2150 scy
9 mi hard ride home (contra el pinche viento)

---

------------------------------------------------------------
some days you're the windshield some days the bug

Lovely little sunny lunchtime swim before a sprint tri on Sunday.
Fri, April 5th

400 w/up
2x100 @ 2 mins
8x50 build @ 15 secs rest, descening from 43 to 39
200 easy

1200 LCM

w/u 450m
350 drill
2x (1x400/ 3x100 -5tp)
w/d 300m

home time, Race day is Saturday, RealAlbertan's gonna kick my ass really really hard, but that's life and I'll never get better sitting in the hot tub.

Yes you will, just put in the hard work. I'm up to 10 min straight. Specificity!

---

------------------------------------------------------------
some days you're the windshield some days the bug

Wed: Not much time, thought about sleeping more...
500 easy
5x50@:45 (#1 :35, 2-5 :38-:40)
50 easy
4x150 100 kick/50 cruise
50easy

1450scy

This AM:
200sw, 200k, 200p
4x50 dr/sw (fists/strong)
4x100 50 kick/50 cruise

4x100 @1:40 (1:19, 1:24,1:25, 1:26)
100 easy mix@2:20 (Halfspeed style clock reset)
3x100@1:35 (1:24-1:27)
100 easy mix@2:15
2x100@1:30 felt crappy...so cruised a bit easier to a 1:29 and left on 1:31, cruised slower on the second...
100 easy mix

2400scy

Colorado short course master state meet today and Saturday (for me). Also goes on Sunday without me.

1650 this evening. Seeded at 20:30, which is a bit of a guess. But the #1 seed in my age group! I hope I can justify.

400 IM, 200 Back, 100 Breast, 200 Free and something else (50 back?) tomorrow, plus some relays.

Should be fun! Only complaint is that it is positive check in by 12:30 this afternoon for the 1650 and I'm in one of the last couple of heats, of 10 - 15 heats total. Really stupid that I have to check in by 12:30 for a race that isn't going to start till 4 or 5.

First April swim after taking a week off for a spring break family trip.

200, 100 drill, 200 pull, 100 drill
6x300 (150 fr, 150 kwf) ir:20
4x300 ir:20
3600 scy

Cool! I'm racing the 1650 on the 21st. I guessed, too and seeded myself at 20:00. Based on my 500 & 1000 times I should be able to better that.

This AM:
5x[200s/100k] 2:xx/2:20/2:20/2:15/2:13
5x100 various kicks
10x50@:50 fist/open
100k
100IM 1:18
100k
100IM 1:13
400 s/k cool

3300 sc yardages

---

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

500 warm up

16 x 100 on 1:20
12 x 75 on 1:00 descend 1-4,5-8,9-12
8 x 50 on :45 odds easy/even at max
4 x 25 on :30 Sprint

5 x 100 on 1:30 warm down

4,000 scy

My tri-geek bud says Strava just started accepting Garmin inside-swim-data. Heaven help us. I am resisting getting wrapped up with Strava on the bike. (I'll never 'king o the mtn' a segment, unless it is roll downhill fast)... but I would 'king' a open water segment 8 miles down the Columbia River... that might actually be fun. But... not sure what they would do about inside swimming...

Had to make changes because of limited time.

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

300 easy
4x50 drill
5x100 pull w/band on 1:30
4x200 on 2:50 (2:28-26-26-24)
2x50 drill
4x150 on 2:05 (1:46-47-47-47)
2x50 drill
4x100 on 1:25 (1:09-10-10-09)
2x50 easy
4x50 on :45 (33's)
4x50 drill/cool down

3500scm

---

-----

3000 LCM

500 w/u very easy
5 x 200
10 x 100
500 w/d very easy

total time 51:16

Felt good today and strong throughout the 100s, typically I fall off at 7 or 8.

---

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

1936m OW in 38:16. Water temp 74F, 16mph wind, 1-2ft waves, raining, 4ft viz
-------

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

Fairly easy AM swim and then tonight, the birthday swim...
200/150/100/50 @ 1:30/100
100k
50/100/150/200@1:30/100
5x100 various kicks
5x100br@2:00 1:25~1:21
100k
400IM (very broken :20RI/25)
400 s/k/cool

3000 sc yardages

He's changed up the birthday swim. All I know is the first few 1000s:
500/500/400/400/300/300/200/200/100/100 and then I don't know what else - has to add up to 6200. I might try for 10k including this AM's swim.

---

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

I did a sprint today. No AG placing or anything, but did have one of the top 4 female swim splits - the splits were within 10 seconds of one another which is really a difference of lane more than anything else (as it included a short run to transition). The results will say 6:39 but the actual swim was under 6:30. So 500 yards of swimming, 12 miles cycling, and 10k run for the day (the race run was 5k but I ran 5k to warm up).

---

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

raced 200 fly and 400 free...

2:16.09 & 4:22.35

---

___________________________________________
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)

Meters? Nice work, Mr. Albertan. (1:05/100m? nice times). I've only got to take 26 secs off my PR to catch you. (In my defense i had only started Masters swimming 4 months prior to that PR). As an aside.... I just caught up with watching the London Olympic 1,500 men's final... Where Sun went 58 seconds per 100m. That will make you be in awe of just how fast they go.

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)

Ryan Cochrane was 2nd to Sun is pulling his squad along with him. They have 2 other guys who swam 15:02 & 15:03 today at World Trials and Two more under 15:40. ALL 5 were 3:56 or better LCM.

---

___________________________________________
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)

Was that a pool swim tri and the swim was first? Time trial start?

Anyway.. the birthday swim...

5x100@1:30
100 s/k
2x[50/100/150/200]@2:00 per 100
2x100 s/k
2x[500/400/300/200/100]@2:00 per 100 (second 500 was a 6:15 - that's all I remember)
100 s/k
2x[50/100/150/200]@2:00 per 100
100 s/k
10x25 sprints @ :30
450 s/k cool

6800 sc yardages
that and the 3000 earlier for a total today of 9800, I didn't know how far I had gone when I got out.. damn, all I needed was 200 more yards. By then, they closed the pool.

---

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

happy birthday to you

---

___________________________________________
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)

Ohh thanks, but it was a buddy's birthday.

---

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

Quote:

Was that a pool swim tri and the swim was first? Time trial start?

Yes. Very nice double for you. Good work!

---

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

300 easy
8x50 drill
4x50 25 sprint/ 25 easy
3x800 steady descend + negative split on 11:00
10:25-10:10-9:55
100 easy

3400scm

---

-----

1500 free 17:31 arms felt easy but cardio was maxed out. 100 fly 1:00.90...

---

___________________________________________
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)

ZOOM! That is a fantastic 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

Not really tapered either. 100Fly hurt more than the 1500.

---

___________________________________________
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 times...

It must be meet season? I went to Austin for a meet there this weekend. I would say well over 50% of the people were shaved for this meet, but I'm saving that for nationals in May.

100 IM: 55:32
50 BR: 27.65
100 FLY: 56:00
100 BR: 1:01.57
50 FLY: 23:97
200 IM: 2:05.68

That represents 2 good swims for me each day with one pretty poor swim thrown in for good measure. The 100 fly and the 200 IM were the poor swims. I had one goggle do a 180 degree spin on me while diving in for the 200IM (the other goggle just filled up). The 100 fly I tried to take it easy at the beginning and go the last lap hard, but ended up getting lackadaisical taking 2 or 3 kicks into each wall. Funny part is that I didn't have much gas on the last lap anyway.

I got a movie of the 100IM and will see if I can post it sometime here.

shaved yes tapered no. Nationals are in Ottawa and I'm racing IM Whistler so I am passing this year. I will race FINA masters worlds in 2014 (Montreal)

---

___________________________________________
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)

4-7-13--1936m OW in 39:30. Water temp 74F, 12mph wind, light sea chop, 75% clouds, 5ft viz. Huge head current going out (25min, 14min back in)
--------

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

Sunday, April 7th
Race! Sprint distance tri - 750/20/5.

300 w/up
750 in 12.12 (when I hit land), 12.38 according to results. My Garmin 910 had the disance as 900m..?

7th in age group out of 109 (we have big races over here!!), 133rd of 1169 overall.

It felt nice to get 300m into a race & look left & still be able to see the leaders feet..!

Bike.. pretty good.

Run.. (jog)... fun!

Enjoyed a shorter race & remembered why I like the sport... A good day.

Saturday...
races (Alberta Provincials)
800 free 14:45 PR,
400 free 6:56 PR
50 free 37 something, I think it was a PR
50 back RS why why why coach? backjoke? My apologie to the rest of the squad.

Sunday
races
1500m free, 1st time for this swim 27:55, far better time than I had expected. Only 10:35 seconds or so slower than realAlbertan!
4x50m free mens relay, I thought I saw 38 on the split - no idea.
50m breast 50.9 - nothing left after the 1500.
4x100m relay - no idea, just guessing 1:35 - This swim hurt bad, I have never felt so much pain in a swim. clearly did not warm down properly after the 1500.

Overall, awesome weekend! Set some new PR's. Just gotta keep whittling it down!

Took Sunday off from swimming and attempted a 3 mile run - quite slow, but just nice to get out there.

5[200s+100k] no-stop
5x100IM@2:00 1:25~1:18
200 s/k cool

2200 sc yardages

---

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

3000 LCM and an ass kicker!

500 w/u build
5 x 200 on :40 rest
5 x 100 on :20 rest
90 seconds rest
5 x 100 on :20 rest
500 w/d

---

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

600 fr
4x75 swf @1:20 (25 drill, 25 sc, 25 build)
2x150 swf @2:30 (50 drill, 50 sc, 50 build)
300 swf (100 drill, 100 sc, 100 build)
12x50 pull @1:00 (25 ez, 25 no breath)
5x100 @ 1:25
5x100 @ 1:20
5x100 @ 1:25
3x100 (50 drill, 50 swim)
3900 scy
Didn't quite manage to make the faster set of 5x100 :( Clearly still suffering a bit from injury/time off.

Survival mode today. Super sore from only half of Spartacus 2.0 workout.

400 swim on 6:30
4x (3x100 + 200 + 0:30 rest)
Set #1 pull 1:25 send off per 100
Set #2 swim 1:30 s.o. per 100
Set #3&4 pull 1:25 s.o. per 100
2x (4x50 swim on 45 +0:15 rest)
200 easy

3000SCM in 47:04

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

I had planned to swim today but woke up with a splitting headache, threw up the ibuprofin I took, and went back to sleep until 9:30. I did work and then got an 8+ mile run in, but no swim today :-(

---

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

swan short workouts 3 of the last 4 days, only interesting one was,

~350 wu
2 x 400 all on 1:30/100 sendoff base
2 x 300
2 x 200
2 x 100
2 x 50
200IM cd

pushed hard, but steady on all.

~ 2550 scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

first race of the year for me sunday (not a swim)--8k run @31:33 (6:21 min/mile). pretty happy as i'm only at 162 miles for the year. ramping that up for the summer tri season.

today, long course

600 wu

3 x 200 @ 3:00 (2:45, 2:47, 2:47)

12 x 50 @ 1:00 alt cruise/strong

2 x 200 @ 2:50 (2:43, 2:49)

4 x 100 IM @ 1:45 (1:35s)
4 x 100 p @ 1:30 (1:25s)

200 strong (2:43)

100 easy

3300 lcm

---

__________________________

Oh yeah!

Here's one I did on Monday.

W/U:
2x (100 Free, 100 Drill, 100 Kick, 100 Stroke, 100 Free)
M/S:
2x
200 Free Mod. (:10 R.I.)
100 I.M. (:10 R.I.)
300 Free Mod. (:20 R.I.)
200 I.M. (:20 R.I.)
300 Free Mod. (:20 R.I.)
200 I.M. (:20 R.I.)
200 Free Mod. (:10 R.I.)
100 I.M. (:10 R.I.)
C/D:
300 Easy Choice w/ 100 Dril

4500 Yards

---

http://www.marcusstromberg.com

This is a great thread, very informative for creating great workouts.

Monday is my "distance" day, if you can call doing only between 3000-3300 yards "distance."

400 warm-up
2x(4x25 hard/easy, easy/hard, hard, easy by 25 on :25)

600 swim on 7:30
200 pull w/paddles on 2:30

400 swim on 5:00
200 pull w/paddles on 2:30

200 swim on 2:30
200 pull w/paddles

500 (50/25/25, 25/75, 50/50, 75/25, 50/25/25) kick down, swim back with fins on :25 base

4x75 warm down on 1:15

3200

Aww TC, any idea where the headache is from? I used to know when I'd be prime for a ripe splitting one around noon - I'd be peeing a lot more than usual in the morning leading up to it. Some chemical imbalance, I guess, where I'd pee all my water out and become dehydrated. Drinking more water would just make me pee more and I'd still get the headache. This was all before I started back up with an exercise routine - back some 20 years ago.

1000s w/u
5x100 various kicks
2x200IM
300 s/k/cool

2200 sc yardages

---

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

Congrats to all the meet swimmers. Some awesome times and cool to hear about PR's. I can't even remember most of mine its been so long, maybe time for a 30 year PR reset.


a quickie swim squeezed into the bike commute, to see where I am with the "benchmark" 20 x 100 set. Consistent less acute asthma with a pre-swim bike warmup, need to look for some reverse tri's I guess.

~300 wu
20 x 100 @ 1:30 (1:13 - 1:16, most 1:15)
200IM cd

~2500scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

So, actually I have two videos -- the 100IM and the 50BR from day 1. The 50 breaststroke is interesting because I went a masters PR for me, but got beat by a guy in the next age group older. I wasn't really aware of who he was until afterward. Evidently he holds 5 of the 6 FINA World Records for his age group in the breaststroke (short course and long course). Anyway, he tracks me down at the end and you get a glimpse of what a real breaststroke is supposed to look like as opposed to my desperate, flailing attempt to get to the wall.






Note: Yes, I did almost fall off the blocks on the 50. I'd like to think it was because I aligned my feet completely underneath me instead of widening the base and giving myself stability. Others have suggested age could have something to do with it.

Holy crap that's fast! Nice going!

---

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

Nice swims. You did get some hang time on your Bk to Br turn though.

---

___________________________________________
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)

Quote:

Aww TC, any idea where the headache is from?

The light from the computer, I think - I fell asleep watching it.

Good morning today. I ran first, then went to the pool. My advisor was water running. I cannonballed him :D

8.3 miles in 61:03
2800 yd swim

8 x 125 w/u kick the last 25 of each
100-200-300-400-500 on a 1:30/100 base. The 300 was 4:00 and the 500 was 6:25
300 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

Nice times - will watch these later - exciting!

---

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 swims. Where does that 100im put you in terms of rankings? Breaststroke has always been a mystery to me. Looked fast, in a slow kind of a way.

2000 LCM this afternoon, sunny out and my tan is kickin

500 w/u
2 x 500 medium paddles
500 w/d

---

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

Yeah. I've tried the Lochte style turn, but I had trouble getting positioned right for a good push and streamline. Also, I love that big gulp of air right there as I get ready for the underwater pullout. Maybe I'll head back to drawing board here and see if I can improve that.

There are no 2013 rankings yet, but for 2012 that 100im would have been 3rd and the 50br would have been 1st (by .02).

There are always a fresh crop of upstarts joining the AG every year, but I get to shave for the next meet.

MY 50 mile GO THE DISTANCE CAP FINALLY CAME!!!! YEAH, CEREAL BOX PRIZES!!!!

---

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

4500 yds this morning, no run beforehand

4 x [250 sw + 50 kick] w/u
6 x 50 kick #3, 6
5 x 100 on 1:30
6 x [100 fast + 50 kick] on 3:00 . 1:12 ish on the first three then 1:15 ish
2 x 150 easy
5 x 100 on 1:30
4 x 200 on 3:30
got hungry and decided to get out...

---

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 succumbed to the pressure and threw my yardages into the GO THE DISTANCE program.

No swim this AM. I decided to do the exercises my PT prescribed and also give my shoulders a break - my right shoulder has a slight twinge in it.
Not sure what I'll do at lunchtime break today - probably treadmill running.

---

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

I swam this in yards. I swam better than expected. A little extra rest made the difference.

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

200 ez
10x100 (50 drill, 50 fr)
300 k
10x50 @:45 (:37-8)
10x100 @1:30 desc (1:18,18,17,17,16,16,15,14,13,11)
200 k
3200 scy

I'm jealous! I still haven't received mine.

Solid swim last night after feeling like poo during the warm up. This set hurt but was pretty happy with it. Long warm up waiting for a friend

WU:
200, 200(ra/la), 500 (200fr/100bk/200fr), 400 (100k/100fr), 300 buoy, 200 (dr/sw)

MS:
6x100 @1:30 desc
4x200 pull paddles @2:40, 50ez, 8x25 @:45 (side by side all out), 50ez
3x200 " ", 50ez, 8x25, 50ez
2x200 " " , 50ez, 8x25, 50 ez
1x200 F!

5500scy

---

https://twitter.com/mungub

300 easy
4x50 drill
5x100 pull w/band only on 1:30
4x500 descend, first 400 steady, last 100 strong on 7:00
6:23(1:13)-6:17(1:12)-6:16(1:12)-6:14(1:12)
100 easy cool down

3100scm

---

-----

WU
200 free
100 kick
100 back
4x50 build

Main
8x100 paddles / snorkel on :15 RBI
8x50 fast/easy
6x50 AFAP

WD
100 back
50 kick
100 breas
50 kick
100 free

2500m

wu (1300):

200 fr/100 kwf
8 x 50 dr @ 1:05
6 x 50 dr/50 sw @ 1:40

main (2300):

6 x 100 fr/50 stroke (IMO x 2) @ 2:30
8 x 50 @ 1:00 2 per stroke IMO
4 x 250 pull/paddles @ 3:45

c/d: 200 easy

3800 lcm

---

__________________________

Oh yeah!

300s 200k 200ppbb
6x75 k/d/b :10

4x (400 :20, 4x100 :10)

4x25 fast :20

first time in the pool in several days, went very slowly.

4200 SCY.

---

----
@adamwfurlong

500s w/u no time
100k
400 in 5:00 even
100k
300 in 3:45
100k
200 in 2:18
100k
100 in 1:04
100k
(the above was all relatively non-stop)
10x50@:50 fist/open

2500 sc yardages

---

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

2:05 on the bike yesterday afternoon

8.5 mi run in 60:28 + 3500 yd swim this morning
Did the birthday set that didn't quite happen last week

275 swim
3 x 100 on 1:35
100 kick
26 x 100 on 1:25
125 kick
200 c/d alt bk/fr by 25

---

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

LCM for the first time in a long time

WU- 2 X(150fr/50 no free, 150 buoy/50 kick w/ buoy)
MS- 27x100 @1:40
Big group today so each person in the lane had to lead 3, then you drop to back of the line. It made it so every 3rd rep is actually on 1:35 since you move up the line and lose :5 rest. Great way to break it up and keep things interesting

3900LCM

---

https://twitter.com/mungub

4-10-13__ 1 1/2 hour pool swim with MaryLotus and swim coach. First day with Finis Freestyler Hand Paddles.
4-11-13--1936m OW in 41:06. Water temp 78.1F, 19mph wind, 1 1/2 ft waves with whitecaps, 75% clouds, 5ft viz. Going out 24min, 17min back in.
--------

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

That is a great set...

w/u
100free
100kick
50back
50breast
100free
50kick
(450m)
main
3x (1x400 on 30rbi, 4x100 on 20rbi) (2400m)

WD
50 kick
2x(50back, 50 breast, 100 free)

3300m SCM

Main set is meant to be swum @ TP for the 400 and TP-5 for the 100's but I focused on aerobic set & technique tonight. Trying to fix my catch & dorsi-toes ;) (Thanks RA!)

that sounds like tough conditions, you swim parallel to shore outboard of the break? i'd have a tough time with the whitecaps.

IM day :-) - it ate my lunch

400 wu
2 x(400IM@6:30, 2x200IM@3:15, 4x100IM@1:45, 8x50IM order@ 1:00) 6:15,3:03,1:26,:37/:40
100 cd

3700 scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

3x{ 200, 150 pull, 50 k}
5x100 {25 r arm, 25 l arm, 25 k, 25 swim} w/ fins odds fr, evens bk
4x{ 400@6:00, 50 "all out" @1:15 } pulled even 400s (4:59, 4:58, 5:15, 5:05)
3x{ 50 drill, 50 fr }
3800 scy

unclerock---I OW swim in Biscayn Bay so the waves and whitecaps are wind driven. Where I swim is at the outside limit of the swim zone. There are buoys parallel to the shore that warn boaters not to enter closer to shore. I swim out 50 yards to the start buoy then start my 910XT and swim from one buoy to the next till I get to the sixth buoy then do a flip turn (LOL) and swim back. My Garmin says it is 1936 yards total. I love to swim OW
----

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

Friday is speed/stroke-control day.

500 free warm-up
8x50 drill/swim on :50

2x(4x25 sprint/ez, ez/Sprint, Sprint, Easy by 25) on :25

VO2 Set--12-13 strokes per length for entire set, no exceptions
10x25 on :30 hold 16
5x50 on 1:00 hold :32
100ez

8x25 on :30 hold 15
4x50 on 1:00 hold :30
100ez

6x25 on :30 hold 14
3x50 on 1:00 hold :29
100ez

4x25 on :30 hold 13
2x50 on 1:00 hold :28
100ez

2x25 on :30 hold 13
1x50 on 1:00 hold :26

4x75 warm-down

you're in philly right? where do you swim?

800wu
8x25 band :05

4x300 :20
3:56, 3:56, 3:56, 3:53

10x100 :20 (probably a typo by my coach and meant to be :10, but hey i'll take it!)
first 9 1:13-1:16
last one 1:10

6x50 fast :20
:31-:34

150 CD

---

----
@adamwfurlong

UMLY

speed work today

300 easy
8x50 drill
4x50 25 sprint/25 easy
50 easy
10x100 on 1:45 odd fast, even easy
fast ones: 1:04-04-03-04-03
10 x50 on 1:00 odd fast, even easy W/fins
fast ones: 26's
3x50 easy

2600 scm

---

-----

4000 LCM

8 x 500

simple swim for my simple minded nature this morning. I felt pretty good at the end and thought seriously of adding two more sets until I saw the time and remembered I do have to go to work.

Followed the swim up with an 8 easy-ish mile run at lunch, no HRM or music, just me and my ankle pain.

---

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

400 wu

6 x 100 @ 1:25 (went out a bit fast 1:17, but made the last couple touch and go)

4 x 50 fr descend @ 1:00 (last 0:37)

6 x 100 alt stroke IMO/fr @ 2:00

4 x 50 k descend @ 1:20 (last 0:48)

6 x 100 IM @ 1:45

4 x 25 underwater/25 fast @ 1:00

500 kwf

3300 lcm

---

__________________________

Oh yeah!

4-13-13___1936m OW in 39:20. Water temp 76.1F, 17mph wind, 1 1/2 ft waves, pouring rain last 1/4mile, water viz 4ft. Going out 21min, 19:20 back
------------

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

3x 100 sw/100 k, zoomers on 100 kick, 8x25@30 focus on legs, 100 easy, 2x1000 @13:30 (11:59, 12:00), 300 easy... 3300scm

---

___________________________________________
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 did 3300 too, scy, though, and not nearly as quick:

1000s w/u no time
5x100 various kicks
10x100@2:00 alt IM/fr IM's 1:22~1:18 fr's: 1:09~1:04
5x100 various kicks again
300 s/k cool

haven't swam since Thursday and just a bit under the weather

---

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

I may steal that workout in the near future.


Sunday
2:30 bike
4500 yd swim

300 w/u
12 x 200 on 3:10 desc 1-2, 3-12 @ 1650 pace (2:27-2:29)
8 x 125 kick the first length
6 x 150 k/d/s by 50
200 c/d

---

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

Masters Swim
400 wu as 200 swim (FS) 100 kick, 100 drill
20x50 decending sending AFAP - looked easy til the last 6 sets or so.
50 easy back stroke
8x25 stream lines
100 w/d choice

1750m

Quote:

20x50 decending sending AFAP - looked easy til the last 6 sets or so.

Can you explain?

---

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

Sorry descending send off's. The coach started them at a pretty easy pace and knocked 5s off every 2 sets. Started @ 1:45, worked it down to 1:00. She does the same work out with real fish and takes it down a lot lower. I held about 0:47 for the entire set except for the last 2 repeats.

Swam 5 of the last 6 days. Previous 4 swims were all ~2000scy. With lower volume I decided to do a bunch of 5-8x100@BI-:05 and 3-5x100@BI-:10 for the MS. Good stuff.

This AM:
400 easy
4x100 strong@1:45
4x100 50 fr kick, 50 fr cruise (kicks: with board, w/o board, right side, left side)

MS:
20x50@:50 descend (1st=:37, 2-20= descend :43-:38) Typically bad at descending, decided it needs much work. Went OK today.

4x50 drill (This drill: http://www.goswim.tv/...--single-paddle.html) I decided that my left pull is weaker (non breathing side), I feel it much more in my right lat post swim, and feel I sometimes drift slightly to the left, even when breathing left or really focusing on head position. This single paddle drill will help work on that.
100 easy mix

2500scy

5x[200s/100k] no stop - last 3 swims ~2:20
5x100IM@2:00 ~1:20
300 s/k/cool

2300 sc yardages

---

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

400 wu

4 x 300 @ 4:30 (4:12, 14, 16, 20 -- def gassed on the last one)

straight into

200 k @ 5:00

straight into

6 x 100 alt fr/stroke @ 1:40

200 k

3 x {4 x 50 fins @ 1:00} 1: dolphin, 2: dolphin/fr kick, 3: fr kick/dolphin, 4: fast swim

went fr: 30, bk: 35, fr: 31

100 easy

3300 lcm

---

__________________________

Oh yeah!

10 mi run
3500 yd swim

275 w/u
5 x 100 on 1:40
500 neg. split (6:50 3:35/3:15)
100 kick
5 x 100 on 1:30 (~1:17)
500 fast (6:24)
100 kick
5 x 100 on 1:30 (~1:14)
125 kick
400 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

4x150 100free/50back on 2:10 (2:03)
10x100 on 1:30 all cruise except #3,6,9 fast (1:07,6.75,6)
8x50 25free/25back 2 on 55, 2 on 50, 2 on 45, 2 on 40 (42,42,40,40,39,38,37,36)
2x [50 easy on 1:10 + 100 cruise on 1:30 + 2x50 fast on 35] (32,33,32,32.5)
extra 20 seconds rest
Pull with paddles - 100 on 1:30, 200 on 2:50, 300 on 4:00, 400 on 5:00 (1:19, 2:30, 3:42, 4:43)
200 easy

3700SCY in 54:25

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

400, 400 (100 breathe r, 100 breathe l, 100 breathe 3, 100 whatever)
6x{ 2x25 drill, 25 sprint, 25 sc } odd fr, even bk
4x{ 200 @ 3:10, 4x75 @ 1:05 } 75 rest interval goes up by :05 each pass, but swim faster
200 kwf
3600 scy
Did the four 75s in each pass in :54,:53,:52,:50. First time in a long time where I didn't feel like I was slowing down dramatically by the end of practice, which was nice.

Did my first LCM in a 7 months today. Yuck. Did some 200's on 2:55, the easy ones were 2:40 the fast ones were 2:35 but felt twice as hard. How long did it take you to acclimate, Duffy (others)?

Oh and did 3500M workout in 57 minutes

We've been swimming long course for a couple of weeks now after 2-3 months short course. It's been no problem really. The hard part is IM--I need walls for fly/br. Normally takes my shoulders a few weeks to adjust, but I like long course most of the time. I think my turns have gotten worse already though. It's pretty easy to slack when you're not turning much.

p.s. duffman is my username, but my friends call me dave

---

__________________________

Oh yeah!

After three fairly big days (fri-sunday) of workouts today's swim felt like I was in molasses. A bit slow but not terrible by my standards.

2000 LCM in 35:02
400-300-200-100-100-200-300-400

I'm racing the SD ITU this Saturday so I'm going to taper a wee bit.

---

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

One of the guys I swim with is also racing in San Diego, but in the sprint race. First name is Miles. Might have a shot to win (he's trying to go pro).

today:

500 wu

5 x 200 @ 3:30 1-4: 2x(50 IMO/50 fr), 5: IM

8 x 50 @ 1:00 alt IMO/fr

4 x 100 @ 1:30 (~1:25s)

4 x 100 p/paddles @ 1:30 (~1:21s)

3 x 100 kwf @ 1:20 (1:12, 1:19, 1:20) >>> yeah

3000 lcm

---

__________________________

Oh yeah!

500 w/u 6:20 (1:16 pace)
100k
500s 6:09 (1:14)
100k
400s 4:51 (1:13)
100k
300s 3:34 (1:11)
100k
200s 2:18 (1:09)
100k
100s 1:05
100k

2600 sc yardages

---

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

8 mi run
1.5 mi walk watching Boston press conference
2000 yd swim

400 w/u
100-200-300-400-500 on 1:35 base, the 500 was 6:23 which is not bad for tired arms
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

Bear with me. This morning was my first attempt at a swim workout that's not dictated by triathlon-specific training.

I haven't done fly or back since I was probably 14. Workout came from the website of my local Masters group. I want to get a month of these under my belt before joining them. Currently FMOP in olympic-HIM swims but haven't improved in a while.

WU: 400free,100bs, 100bk

6x25drill/25swim (alternate free/bs)

200IM
200IM
300free
200IM
300free
200IM
300free

WD: 100free

2700 total, took 46 min +/-. I didn't have a pace clock and the garmin seemed confused today.

--is there a cheat sheet for decoding the workouts you lot post?

I'll search the forum for drills--I did press the buoy, belly to the wall, swim with a stick today--but do you have ones for strokes other than freestyle? thank you

---

_____________________________________
What are you people, on dope?

—Mr. Hand

700m W/u as 100 fs, 100 kick, 100 back, 100 kick, 100 breast, 100 kick, 100 catch up drill

main set
1-2-4-800-4-2-1 pyramid on 1:45 pace, (2200m)

Warm down
50 kick, 100 breast, 100 paddles, 100 free, ez pace.

3250m

been swimming, just not posting much - not too creative with workouts either, did this one yesterday,

500 wu
4x500 @ 7:30, desc (6:48,38,34,31)
5 x100k @ 2:00, IM order + dolphin^-1 (~1:45 ave)
4x50 @ 1:00 (33,32,31,32,31)
200IM cd

no rest between sets
3400 scy

---

------------------------------------------------------------
some days you're the windshield some days the bug

300 fr, 300 pull, 250 k
4x{ 2x25 drill, 50 fast/ez, 2x25 drill, 50 ez/fast }
4x{ 3x100 negative split @1:30, 50 sprint@1:00, 100 ez }
3450 scy

Quote:

--is there a cheat sheet for decoding the workouts you lot post?

Just ask about specifics.
kds is kick, drill, swim
most people list intervals or sendoff times
you seem to know IM order
Was there something in particular?

Quote:

I'll search the forum for drills--I did press the buoy, belly to the wall, swim with a stick today--but do you have ones for strokes other than freestyle? thank you

Single arm fly
Single arm back
breaststroke w/ 2 kick cycles per pull
breaststroke pull w/ fly kick
There's a good backstroke drill where you do 4 or 6 kicks per stroke - so one armstroke, leave arm extended, 6 kicks, stroke with other arm, 6 kicks, etc. Then you can do it with 4 kicks. I think those are the # of kicks (I am not a backstroker)

I am sure the stroke specialists will have a bunch more for you. I was born and raised a distance freestylist :D

my workout today
7 mi run
4800 yd swim, easy aerobic (ran intervals and didn't feel like more intervals) FISH BURN!!!
8 x 125 kick the last length
5 x 100 on 1:40
4 x 200 on 3:10
3 x 300 on 4:30
2 x 400 on 5:30
1 x 500 on 6:30 (just made it)
300 back 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

300 Wu

4 x 150 @ 2:20
200 k
8 x 100 alt IM/bk @1:45 (these were pretty much straight)
8 x 50 k (last 47)
3 x 200 p/paddles @ 3:00

100 ez

3000 lcm

3 days in a row long course, shoulders feeling it. Headed to golden Co for the week. Assuming my flight leaves. I'm on my third beer waiting out the weather.

---

__________________________

Oh yeah!

I shortened the warm-up so we could swim right away. I added pulling at the end for extra yards.

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

1800 mixd warm up

2 x 800s on 11:00 went 10:33 / 10:23
Right into
1000 on 14:00 went 12:38
Right into 8 x 100 on 1:25 went 1:13 or :14 on all

100 warm down

5300m in 1:16:00

30 minutes on bike done 10 hard 5 easy.

I was short on time, was planning on doing 3 x 1000 and 10 x 100, but it was still a good workout for me...

AM- Recovery Swim
4x400 build w/200 drill
1800 scy

PM
1000 tempo
5x200 descend 2:25, 2:24, 2:21, 2:20 on the 3:00
100 easy pull
5x100 on the 1:30 all 1:08-1:09
100 cool
2700 scy

Just did 9x400 last night. Pretty psyched, as I went under 6:00 on all of them for the first time. This is coming from a non-swimmer, who was doing 400's around 6:40 not too long ago.

---

Blog: http://262toboylstonstreet.blogspot.com/
https://twitter.com/NateThomasTri
Coaching: https://bybtricoaching.com/ - accepting athletes for 2023

Saturday, swim + bike brick

500 WU
8x50 sprint
3x400 pull
10x200 main set
500 free
8 x 50 sprint

breakfast

3.5 hrs flat Z2 bike

short & sweet,

500 wu
5x100 band @ 1:45 (1:30-1:35)
10 x 100 @ 2 (1:12 - 08)
200IM cd

2200scy, bit over 40 min

---

------------------------------------------------------------
some days you're the windshield some days the bug

Short and sweet, too

500s w/u
100k
5x[200s/100k] no stop (well, enough stop for a few breaths) no clock today, but these were at my desired 1650 pace effort which I'm swimming this Sunday.
400 s/k/cool

2500 sc yardages

---

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

300, 100 drill, 300 kwf
10x100 pull @1:35 (1:13ish)
4x{ 25, 50, 25, 75, 25, 100, 25, 75, 25, 50, 25 ir:15 } 25s "fast" fr, non-25s 1st pass fr, 2nd IM, 3rd w/ fins, 4th pull
100 ez
3800 scy

Short one...
Warm up
6x 0:15 vertical kick in deep with 0:15 RBI
25 kick
50 drill
2x50 free ez
100 kick
100 back
100 kick
100 breast
100 kick
100 IM

Main set 20x50 AFAP w/o losing form. Focusing on catch & feeling the water.

Warm down
100 free
100 breast
100 free
50 back
50 breast
150 free
50 breast

50min recovery ride z1-2

WU:
200
100 kick
100 pull

4x25drill/25brst
200 bilateral

main set
100 @1:31
200 @1:27
400 @1:34
800 @1:34
400 @1:27
200 @1:31
100 @1:24

CD
2x25brst/25bilateral

3100scy

---

_____________________________________
What are you people, on dope?

—Mr. Hand

8.6 mi easy run watching the news
5000 yd swim

500 w/u
5 x 100 on 1:30
100 kick
400
5 x 100 on 1:25
100 kick
300
5 x 100 on 1:20 (~1:17s)
100 kick
200
5 x 100 on 1:20 (1:15s)
100 kick
100
5 x 100 on 1:20 (1:12, then 1:14s)
100 kick
500 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

Awesome workout, TC!!
I'm (ahem) tapering for Sunday's race - 1650 and some others that I don't remember which I entered (need to look that up, I suppose)
I seeded myself at 20:00 for the 1650 - that's gonna be close!

500s w/u 6:25
5x100 various kicks
2x[50,100,150,200)@:45/50 - 200s ~2:25, 150s~1:45, 100s~1:09, 50s~34
200k
5x100br@2:00 1:25~1:18 - I'm doing this Sunday and seeded myself at 1:10 - probably a bit too quick (yes, I remember I signed up for this, as well)
300 s/k cool

3000 sc yardages

I got an MRI on my back because it's gotten worse - scoliosis, multiple disc degenerative disease, bone spurs and a malformed sixth lumbar just floating around down there. The other night I had to stand in a line for awhile and then walking back to my car I was literally dragging my left leg - numb and little motor control. Just a problem standing (walking and running) but not cycling or swimming. I'm getting an ultrasound tonight which I think will be accompanied with some cortisone injections. Think I'll need a few big slugs of whiskey before I go in.

---

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

Where are you racing?
Good luck tonight. Let us know how it goes.

---

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

SPMS Swim meet at UCLA. My daughter goes there - she'll be my lap counter!

---

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

That's awesome! Make sure she gets splits!

---

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

Hey look who's making a guest appearance!

Low swim mileage this week. Bike accident on Monday AM meant no swimming M or T, and the pool is closed F/S, so only 1 swim:

700wu
10x25b :05

500 :25
6:43
400 :20
5:20
2x300 :15
3:59, 3:57
2x200 :15
2:35, 2:33
4x100 :10
1:14, 1:15, 1:15, 1:14
4x50 :10
:36, :36, :36, :34
10x25 k

FAIIIIILLLLLL GAHHHH LEG CRAMP DROWNING HELLLLPPPPPPPPP

1x crawl out of the pool.

---

----
@adamwfurlong

bike accident, are you ok?

---

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

revived the Mattbk set,

500 wu
4x200 @ 3:00 (2:31-2:34)
100k fly^-1 @ 2:15 (all)
4x150 @ 2:15 (1:53-55)
100k
4x100 @ 1:30 (1:13 -15)
100k
4x50 @ :45 (33-40- cramp)
100k
200IM cd

3100 scy - today i was the bug

---

------------------------------------------------------------
some days you're the windshield some days the bug

yes, i am fine. about the best case scenario for a bike accident (my first!).

riding down towards Center City, approaching a red light with 4-5 cars stopped. randomly a lady in the back of a car opens her door into the bike lane, right as i'm about to go past. handle clips the door, i go over the handles. took the brunt of the landing on my hip bone, which, although very sore, didn't appear to ever bruise. some cuts on my hands and some soreness all over, but after checking everything over, got on my bike and rode away.

---

----
@adamwfurlong

Glad you're okay.

---

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

4-18-13__ 1 1/2 hour pool swim with MaryLotus and swim coach.
4-19-13--1936m OW in 47:07. Water temp 80.1F, 17mph wind, 1 1/2 ft waves with whitecaps, 20% clouds, 5ft viz. Going out 30min, 17min back in.
First OW swim without wetsuit.
--------

---

2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

AM- 5000 yds
WU: 4x500 build last two at Oly effort, 0:30 rest
MS: 2x(5x100 on 1:30 at 1:08-1:09, 200 pull between sets)
8x50 kickboard at :46 avg leaving on 1:00
500 paddles and buoy
200 pull
CD: 5x100 (25 balance, 25 scull, 25 balance, 25 free w/sighting)

Then Columbia Triathlon run course at ~ 6:40 pace base work

PM-
SWIM- 1500 free then 5x100 weak side breathing every four only
RUN- 2 mile warm up before lift at 6:40-6:45 pace
LIFT- core, 4x7 pull ups, dry land bands, free weights

Total Day:
7000 yds swimming
8.5 miles running
40:00 strength

That sounds a bit like my "big" accident. I was approaching a red light at an intersection, passing 5 cars or so as I move to the front up the bike lane. I notice the light will quickly turn green, so I start accelerating. The lead car decided, as the light turned green, to turn right. I was nearly caught up to him when I saw his signal go on - two flashes and he starts turning, right in front of me. I skidded and at the last moment, launched my body and bike sideways into the SUV's passenger door. My shoulder took his mirror off. Not much soreness and bike perfectly OK. He moved off, a ways and as I regained myself and started riding towards him, he took off. So I just continued my ride home. He certainly got the worst of it.

---

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

Ultrasound turned out to be a follow-up on a cyst found on my kidney during the MRI. Cyst is water filled, apparently, so likely just get it drained.
Here's the MRI conclusion, if you can understand doctorese:
1. Exaggerated lumbosacral lordosis and moderate severity lumbar scoliosis concave to the right.
Bilateral L5 pars/spondylolytic defects without significant spondylolisthesis.
2. Multilevel lumbar spondylosis and degenerative disc disease with additional degenerative disc disease
in the lower thoracic spine. Multilevel foraminal stenoses. No high-grade central stenosis. See detailed
discussion above for level specific findings.
3. 2 cm indeterminate right renal mass/cyst. Further evaluation is necessary and may begin with renal
ultrasound.

Did not feel like NOT swimming today (jibberish, I know) so...
10x[200s + 100k] all fairly easy. best 200 free 2:24 - included a back and a breast 200, as well.
200 s/k cool

3200 sc yardages

---

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

I think what I make of the medicalese is that your back is curving in ways it's not supposed to. I hope they can do things to make it better (hopefully things that don't involve extended recovery times).

My workout --- have registered for the Las Vegas 10k nationals and am a bit freaked as my swims haven't been over 5k for quite awhile.
6 mi run w/ 26 min going 7.0 to 9.5 mph, increase speed 0.1 mph per min
5000 yd swim
shoulder exercises

swim was

8 x 125 kick the last length
10 x 100 on 1:30
5 x 200 on 3:00 desc (2:45, 2:35, 2:31, 2:29, 2:29)
2 x 125 as 50k/75s
10 x 100 on 1:20 (those hurrrrrrt)
4 x [50 kick + 50 back + 50 free]
150 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

Las Veags 10k! I was half-considering that! I've never gone that distance. My fear is leg cramps - trouble with them on the last couple 5ks I did.

---

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

I would like to exert some positive peer pressure on you and any other fishtwitchers to come.
It's a three-loop course; you can stretch calves on the beach between "laps" :D

I am a little terrified but I figure I have a month to get in some long swims (though getting out of the pool today and thinking WELL THAT'S HALFWAY! was frightening), and it will make a good excursion for the weekend... always nice to get away from campus for a bit.

---

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

oh - somewhat random - my roommate is on the polo team (horse polo, not the water type) and I went with her to the stables last night. We mucked paddocks and then she taught me how to ride! Or attempted to - it was a blast.

---

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 nuances of riding technically well are similar to swimming well.

---

----
@adamwfurlong

Thanks for the 500 set. Just finished it in a warm pool and I'm done. Nice to not have to think too much on a set.

---

https://twitter.com/mungub

You have done enough long bricks with swimming to be fine for a 10 k. I am curious, what is your taper plan? I really have no idea what I would do...

Speaking of bricks, today I did an 1800 easy warm up, then 3 times through:

500 free / 16 minutes upper zone 3 on bike (trainer).

Didn't have watt meter, so went by HR. swims were 5:48, 5:45, 5:32. The 5:32 was too fast, it took a while for my HR to come down on the bike. I felt fine, but had it been a race it likely would have cost me a lot of time at the end of the run...

Not entirely sure and will consult a couple swim training books (there's a big fat one that's the swimming equivalent of Lore of Running. Can't recall name off top of head). I suppose it's like other sports that you cut the volume and keep the intensity. A ten-day taper I think I'd cut my volume in half for the first 5 days, then cut that in half again.

I am open to suggestions from those who have experience with this form of madness :-)

I'm pretty excited; it will be my first time this year in a lake!!! That alone will be magnificent.

---

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'll think on that 10k...
UCLA Short Course Yards meet today
1650 on 20:37 - was hoping to break 20, but I quite happy with that - 1st place
100 Breast - 1:11.48 - 1st place - I didn't have anything to go on, so this is my PR for this event.
100 IM - 1:08.83 - 2nd place, not quite as fast as I've gone before , but very close. 1st was a 1:05
50 breast - 32.71, 1st place - a new PR for me!

1650 100 splits: 1:05.11/1:12.05/1:!2.94/1:14.20/1:15.10/1:15.01/1:17.00/1:16.48/1:16.61/1:16.77/1:17.03/1:17.70/1:17.44/1:16.69

soo 1900 racing yardages plus 700 warm-up and cool-down yardages - 2600 today

---

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

4/21:

400 w/u
10x100 on 1:30 (all 1:15s) (missed three for a bathroom break)
50 on 1:00
8x100 on 1:25 (1:13-14)
50 on 1:40 (?)
6x100 on 1:20 (1:13-14)
50 on 2:00 (?)
4x100 on 1:15 (1:12-13)
50 on ?
2x100 on 1:10 (1:08/1:11)

3400 scy

I was ready to bail after the 100s on 1:20...

---

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

Yesterday's:
AM Swim Test Set
1300 warm up
10x100 on 1:20:
1:06, 1:08, 1:08, 1:08, 1:08, 1:09, 1:09, 1:09, 1:10, 1:09
Avg: 1:08.4/100 scy
300 cd
2600 scy

Followed by Columbia Tri course bike ride w/2-2.5 miles at 10k run effort off the bike

PM-
1:10 recovery spin
1800 recovery swim

Thank you Fishtwitch for inspiring me to work smarter and harder. I was not a swimmer growing up, I never thought I'd be swimming 1:08s repeatedly on short rest.

Yesterday:
300sw, 200p, 100k
6x50 dr/cruise
100sw
4x100 50 kick/50 cruise

2x (5x50@:45) avg ~:39
2x50 easy
5x100@1:35 1:20-1:29
2x50 easy
4x75 left paddle only
4x150p w/ pads
2x50 easy

3600scy

This AM:
300sw, 200p
5x100 50kick/50cruise, odd fr/even bk

10x100@1:40 avg~1:23-1:24 Wanted to descend the set, but saw 1:18 after the first and realized it probably wasn't as easy on me as it felt while swimming so just held sub 1:25's...need to make the first super easy next time...
100 easy
50 fast (~:32)
100 easy

2250scy

It's very hard to take it out too easy in the pool. I suffer from that as well...

today:

wu: 600 sw/400 k

main:
3 x 300 @ 4:30 (4:10ish)

2 x {
4 x 100 @ 1:50 1: fly/bk, 2: bk/br, 3: br/fr, 4: IM
4 x 50 @ 1:15 odds easy/evens fast
}

100 easy

3200 lcm

---

__________________________

Oh yeah!

Nice meet and congrats on the PR :-)

8 mi run yesterday + a couple miles walking the dog
this morning - 2h45 bike + 2000 yd swim

something like
425 w/u
4 x 100 on 1:30
100 kick
400 swim
100 kick
400 swim
175 c/d

---

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

Nice to see another HoCo guy posting to the fish thread. Where do you swim?

4x {100 swim, 100 k} IM order (except fr for bf)
5x200 @3:10, pull 50 less each time (e.g. first 200 pull, second 150pull/50 fr, etc)
2x{ 8x50@:50, 6x50@:45, 4x50@:40 }
3600 scy

Supreme Sports, you? Are you doing St Anthonys and or Columbia?

oooh finally over 50k for the month!

---

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

I usually swim w/ Columbia Masters at 10:30 (sometimes 5:30). Supreme is nice though. Much better water temp. I'm doing Columbia as a relay where I do the first two legs. I don't run due to back issues. Then Eagleman Aquavelo. How about yourself?

Congrats TC, I'll be there soon enough! And hey, all that medical speak about my back doesn't do justice, so here's a pic of the ugliness...

---

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

---

___________________________________________
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)

5x[200s/100k]@5:00 X:xx; 2:25/2:22/2:21/:2:17
10x50@1:00 alt br/bk/fr(fist)
200 s/k cool

2200 sc yardages

Still a bit shoulder tight from the races.

---

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

Cool. When she says "nice catch" is she talking about...

1.) Your wife?
2.) The beginning of your freestyle pull?
3.) You grabbing that frisbee?

i've made it to 56k... What we gone to shoot for in May? :-)

TC, You coming to the Association Champs in Bend this weekend? Swimming at altitude. That works well during breaststroke pull out!

I'll be there, doing the distance grind. What are you swimming?

Yesterday's:
1500 build wup
500 drill/kick/pull
Ladder:
4x50 on :50 desc (:36, :33, :33, :32)
2x100 on 1:30 desc (1:09, 1:08)
2x200 on 3:00 desc (2:22, 2:21)
2x100 on 1:30 (1:08, 1:07)
4x50 on :50 (:32.5 avg)
100 cool
Total- 3200 scy