6.9 mi run 60:08
1500 yd swim

500 w/u
50 kick
100 fast 1:12
200 easy
50 kick
200 fast 2:29
400 swim
25 kick c/d

---

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

Happy August Dr. TC!
Started off this AM with a 5 mile recovery run in 46 minutes, after my 'epic' Mt. Baldy ascent, where the downhill trashed my upper quads.
Followed that with a quick dip in the overheated & overloaded with chemicals Sloshbucket. Just 1100 yards as 1000 straight in the low 13s, then a 50 back and 50 breast. That was enough. I smell like I could jump in another pool right now and sanitize it. Ughhh, my eyes are burning and my skin is tightening!

---

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

Pool was set up for long course today, first time for me in the big pool in quite a while. Damn that thing is long....,

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Race in 8 days.

---

___________________________________________
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)

2700 SCM this morning

300 choice
2 x 200 pull
3 x (
100 fast/200 T pace
100 IM
2x50 kick
100 IM)
200 CD

I'm jealous of your 50m

7.7 mi run w/ 4 mi progressive 8:00, 7:53, 7:47, 7:41, c/d
825 yd swim straight, short on time

---

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

I participated in a birthday workout for one of my friends, who turned 58 yesterday.

Long course Meters

3 x 100 @ 1:50
7 x 100 @ 1:45
9 x 100 @ 1:40
7 x 100 @ 1:45
3 x 100 @ 1:50

:30 rest after this round, then repeat

5800m, 1:41 duration.

I held 1:28-:30 for all except the @ 1:50, when I went slower to warm up.

More impressive: the birthday girl, 58 years old, made the entire set.

A light morning...
200 easy
6x50 fins...
Odd swim free @ 45
Even dolphin kick @ 60
16x50 @ 50 holding 32.8 or better (mile prep)
100 easy
1400 SCM

Raced ITU sprint on Saturday
Sunday was 2500 with some mile pace
Monday was 2700 with stroke work and Non Free fast 25s. 10x50 @ 55 400 Free pace.
Tuesday was a quick bit of dryland and 1200 with 2 rounds of 8x25s fast (broken 2IM)

---

___________________________________________
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)

How'd you do in the race?

8.5 mi run 1:15:24
725 yd swim (straight, kick the last 25)

---

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

9th / ~90 and 2nd in 40-44

Swim meet in a week. Have 400 & 1500m Fr and 200m IM (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)

JasoninHalifax wrote:

Pool was set up for long course today, first time for me in the big pool in quite a while. Damn that thing is long....,

Hey, I really enjoyed swimming in the Pan Am Pool in Toronto last week.

This month I am going to try to get my breast stroke fast. I think I am finally getting it and finally I can keep up with the guys in the "medium" lane while doing breast during my IM sets.

I had two ultimate compliments this week which kind of suggest that my DNA has officially transformed from Cheetah to Dolphin:

1. 2 days ago, 15 year old superstar girl, cranking off Olympian speed (or at least on that trajectory) sets in the fast lane with me says, "What's your swim event and which club do you race for?"
2. Today at the outdoor pool, 60 year old woman who raced at the national level in the 70's says, "wow your butterfly stroke is really beautiful, it looks pretty effortless !!!"

Ok, that has to be the first time in my life that REAL SWIMMERS, confuse me for an actual swimmer, vs some runner/cyclist/triathlon hack floundering around in the pool.


I did a quick calculation and I have covered 2000K of swimming since Nov 2015 when I really got into doing a ton of swimming when I could not walk-run-bike. That seems around right to get to the point of being confused with a real swimmer. 2000K is around 6000 hours. 4000 hours of swimming to go to get to 10,000 hours at which point I should be at the point of being proficient in this very complicated sport. This has been the hardest sport for me to get half proficient at.....baseball, track, soccer, speed skating, cross country skiing, cricket, hockey, tennis, downhill skiing, gymnastics....pretty well any sport on hard land, when I was a kid I would just pick up a sport and get half decently proficient (to the point that I looked like someone who knows what they are doing in those sports) in short order.


Swimming is another story. It has been an endlessly frustrating endeavor of floundering terribly for 30 years and they floundering "less" in the last 1.5 years to the point that in the last 6-9 months I feel like I am not really floundering and actually could be confused with someone who is a real swimmer.


But it took NOT BEING ABLE TO WALK, to tip me over to really swim, because at that point, it was the only thing I had. Now it is the only thing I want on a daily basis.

1. 
   
   Quote:

   2 days ago, 15 year old superstar girl, cranking off Olympian speed (or at least on that trajectory) sets in the fast lane with me says, "What's your swim event and which club do you race for?"

That's both awesome and hilarious. Surely you don't look that young ;-) Were you wearing a cap?


5.5 mi easy run 49:57
4000 yd swim


5 x 100 on 1:30
50 kick
200 fast 2:27
3 x 100 on 1:30
50 kick
2 x 200 fast on 4:00 2:25, 2:26
3 x 100 on 1:30
50 kick
3 x 200 fast on 4:00 2:26, 2:27, 2:29
3 x 100 on 1:30
50 kick
500 swim
700 continuous as 50 k/ 50 sw/ 50k/ 100 sw / 50 k/ 150 sw / 50 k / 200 sw

---

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

Managed to swim 2k yesterday.

2x (300 swim, 300 fins kick down swim back, 300 pull paddles/buoy/band, 100 easy bk stroke)

I just asked EricTheBiking to add an August swim challenge to the training log!

---

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 in!
8/2
Morning swim at Shaw's - 2,245yd in 36 minutes. No wetsuit, water a refreshing 68 degrees
Lunch Run - really short 1.7 miles in 13 minutes and 90 in both temp and humidity
Late afternoon swim at Shaw's practicing SwimRun with partner in kit - 1157 yd in 25 minutes

8/3
Morning swim at Shaw's - 2259 yd in 39 minutes. Still sub-70, no wetsuit
Lunch Ride - 12.6 miles in 42 minutes, again 90/90 weather. (I shouldn't have done this as it trashed my evening's race)
Afternoon Coveathlon run warmup - 0.7 miles in 7:46
Evening Coveathlon swim - 1364 yards (overstated) in 12:54 (I can't go THAT fast!) it was probably under 1000 yards - GPS errors
Evening Coveathlon run - 3 miles in 24:29. My legs gave out in the last mile - that darn bike ride! I've done this in low-mid 22s
Nevertheless, I was first again in my AG, of maybe 3 or 4. And I was first in my AG for the series of 6 races.

Now will be taking it easy, sort of, with Casco Bay SwimRun coming up next weekend. I'll be in your neck of the woods, TC.

---

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

While I was wearing a cap and I am smaller than most 15 year olds, and my core and shoulders are probably more "cut" than most 15 year olds, it was probably fairly clear that I am an "adult" so she probably just assumed I was another masters hack trying to relive my swim glory days, when in reality, I have zero swim glory days to relive!

Today's swim was terrible. I was over at the physio for some dry needling to see if we can break through some scar tissue and my entire chain from my left glute down to my foot was sore and floppy and I felt completely out of symmetry (even more so than normal).

I am sure many of you have those days when your body is tight and things won't get into a proper glide phase....just could not relax and felt bunched up.

Enjoy. I'm in Oklahoma for work... will be home on Xmas break :P

---

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 had a really nice swim this AM, from Oak Street, around Bird Rock and back. I got to Bird rock when a set came through. The waves crash around the rock and rejoin on the backside making for some turbulence and surge in just a few feet of water with a rocky bottom. A bit scary, but got past that and headed back. I held a good, but sustainable pace in 68 degree water and no wetsuit. 4190 yards in 55:50.

---

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

I ran a 10k in 49:34 (had some tummy issues - went through the half in 23:03 and it was a two-loop course), and swam for 50 minutes at the local outdoor pool. The website claims 50m. It is not 50m. It might be 25 m; my arms were heavy from yesterday's swim so I couldn't really tell. Nice to swim outside.

---

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

yesterday 60 km bike

today 10 mi run: splits by 3 mi 25:22, 24:55, 24:32 (last mile c/d 8:30)
1025 yd swim


arms stiff from bike...
5 x 100 on 1:35
100 kick
100 fast 1:13
100 easy
200 as 75 drill/25 swim
25 kick

---

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

Sunday swim - Shaw's Cove to a little past EB2, almost to Emerald Point, but I had an 8:30 breakfast meeting with two of my Maui Channel Swim temamates, so I turned back earlier than I was planning. 4198 yards in 59 minutes. I was about 10 minutes late to breakfast, regardless... oh well.


This morning, back into the SCY pool:
w/u 300s/100brk/300s
6x50@1:00 IM order
10x100 kwf fl/bk/fr
400p
10x50@:50 smf
2x100 s/k
300 swf ez


3400 sc yardages in 54 minutes

---

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

7.6 mi run w/ 40 min @ 7:47 pace
2225 yd swim

1000 w/u
50 kick
10 x 100 on 1:30, some of them 50 fast/50 easy
125 kick
50 swim c/d

---

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

7.5 mi run 64:02
2650 yd swim

w/u and c/d were each 5 x 100 on 1:30
main set was 100, 200, 2 x 100 fast w/ easy stuff between them. 1:10, 2:26, 1:11, 1:11

---

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 x 800 as:

4x200 build easy to firm each set, :30 RI
8x100 with deck-up after each 100
2x400 pull, :60 RI
8x100 hard, :05-:07 RI

3200scy, 1:01:00

ROTS hilly but slow 5mile jog

---

_____________________________________
What are you people, on dope?

—Mr. Hand

7.6 mi 59:57 w/ 5 mi progressive 8:00, 7:53, 7:47, 7:41, 7:35
3300 yd swim


500 w/u
5 x 100 on 1:30
50 kick
200 fast 2:29
2 x 100 on 1:40
50 kick
2 x 200 fast on 3:00 (2:29, 2:30)
2 x 100 on 1:40
50 kick
3 x 200 fast on 4:00 (2:29s)
450 c/d kick the 3rd 50

---

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

Off to a great start on "time to get fit again, take 2" after take 1 was spoiled with the back spasms.

Monday: 3 mi run, 2200 yd swim
Tuesday: 6 mi run, 2100 yd swim
Wednesday: 3 mi run, 2500 yd swim
Thursday: 6 mi run, 2800 yd swim

7 mi easy run, 1800 yd swim, 2 mi bike (errand ;-)

500 w/u 6:56
50 kick
5 x [100 fast on 1:30 + 100 easy/50 kick on 3:00] held 1:10s

---

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 mid week LCM (Wed/Thurs) 400 Free 4:24.08, 1500 Free 17:32.00, 200 IM 2:21.91



400 was day and 1500/200 IM were day 2. I had about 25 to 30 minutes to get ready for IM after the mile.

400 is a Provincial record for 40-44 (Canadian is 4:22.55 by a 1980 Olympic team member). Slashed about 15 or so off Len Gushes 1500 Canadian record. 200 IM records are 2:15/2:17, but I'm happy with my time coming off the 1500. Beat the guy who swam a 17:03 1500 in the IM.

---

___________________________________________
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)

Congratulations. Those are great times.

Yesterday 8 mi run w/ 3 mi @ 7:41 and 2 x 1 mi @ 7:35, 7:30
today 43.5 mi bike

---

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 work. What have you been doing for 1500 sets?

You know I am going to have to get you voted off the island if you keep posting about running and biking on the fish island even though you are the queen of the fish island.

I just finished my biggest swim week ever. Just a bit over 38000m of swimming. Not that long ago that would be 2 low volume MONTHs of swimming. The only reason I did not hit 40000m is I consumed all pool hours available to me in my week! I THINK I could have done more. And I did a fair amount on intensity in all strokes.

Today 95 min swim. Main set was x 400's even IM oriented odd as free with paddles

Odd = 50 fly 25 back 25 breast 150 free 50 fly 100 free
Even = 8 times (25 sprint+25 recovery)

Super impressive times, well done!

I haven't been swimming a ton lately, 1-2x/week but I did a pretty cool one on Thursday. Just under 14 Km in a tidal river (with the tide) with a friend who wanted to get in a long swim after having an open water swim event cancelled due to weather last weekend. I wasn't sure how that would go given my limited swimming lately but it was a pretty relaxed pace for me so lots of fun! We did some bridge jumping and even a water slide! :)

Also, PEI won their first swimming medal at the Canada Games in over 30 years this week which is a pretty big deal for our little pool. :) Crazy thing is the last swimming medal for us was in 1985 by..... her mother!

Friday: 3 mi run, 3100 yd swim (7x300 main set)
Sat: 2 hr ride w/5x10' @250w which was my HIM power this spring before I got fat and out of shape :(
Sun: 9 mi run

That is ridiculously fast! Well done!!

38000m in a week!!! Gross! lol

I believe slowman's points system is 1 point per 100 yards swim and 1 point per mile run. This in slowman terms 40,000 yards is the same at 100 miles of running in terms of aerobic load. I would say that aerobically these hours of swimming were much harder than running for the same aerobic points, but in terms of wear and tear and feeling battered, no comparison. Other than some heavy lats, shoulders and core, it's not too bad.

Saw that... Tom is doing great in PEI...

Cole Pratt... next level kid.

---

___________________________________________
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)

", PEI won their first swimming medal at the Canada Games in over 30 years this week which is a pretty big deal for our little pool. :) Crazy thing is the last swimming medal for us was in 1985 by..... her mother! "

That's awesome, not bad for a bunch of potato farmers ;-)

I haven't been doing a lot this month, other than a couple of video sessions with my new GoPro Hero Session (available at fine retailers near you ;-)

I've been in about twice a week. One more week in the pool before the maintenance shutdown, so I need to get some metres in this week. Meant to get in yesterday, but I wsa exhausted after camping over the weekend with a toddler and an 8 month old.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

I bike like 2x a week lol

7.1 mi easy run 61:50
1900 yd swim
EDIT - later, 2 mi bike errand

5 x 100 on 1:30
50 kick
5 x [100 fast on 1:30 + 100 easy/50 kick on 3:00] 1:10s and 1:11s
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

3.7 mi run, 3000 yd swim

400 easy
400 kick down swim back
400 pull
3x(300 tempo, 2x50 kick down swim back, 200 pull)

HS! Nice photo!

http://www.slowtwitch.com/Lifestyle/The_2017_SwimRun_USA_Casco_Bay_6505.html


How was it?

---

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

FUN!

I posted over on the CascoBay thread:

But I'll add here that at the pre-race meeting, Jeff Cole kept reminding us how this isn't triathlon, as if it's something tougher. He said it so many times, it got under someone's skin and he stood up and lashed back at Jeff. It was weird. But, it's just a different animal. You don't have buoy markers on the swims and your target landing may not be visible from the swim start. You are given a map with distance and bearing for each swim, hence a requirement to carry a compass and know how to use it. The run is like trail running with a piece of ribbon tied to a twig here and there.You have to be aware on the run, not only looking down to not trip over ruts, rocks and roots, but looking ahead for the next ribbon. So, no, it's not triathlon, it's another cool fun, very challenging thing to do, made even more so by doing it with a partner.

---

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

https://swimswam.com/...7-canadasummergames/

On my easy week... Friday was Legoland, Sunday Sea world, today Knotts, bring on Disneyland...

---

___________________________________________
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'm glad you had such a good time! Did you do anything fun in the Portland area while you were visiting?
Congrats on the finish.

---

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

7.5 mi run w/ 3 mi + 2 x 1 mi @ 8:00 pace
2525 yd swim


20 x 100 on 1:30 (1:24s at the beginning to 1:15 in the second half to 1:13 on the last one)
525 c/d mix stroke, kick, free


I need to drop the interval the next time I do that set.

---

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

7 mi progressive run

2000 yd swim

400 w/u
4x50 drill down, swim back
200 kick down, swim back
4x50 fast down, easy back
16x50 on 45 ~:35-:36
1x50 sprint :29
150 pull c/d

We went to some breweries and ate in Yelp 4-star and up eateries - all very nice. Ran the path over to Back Cove, along the graffiti wall (cool) and would have gone further, but, heck, we had a race coming up. I bought two pairs of silly socks, she bought touristy things (Lobstah and Beeyah t-shirts and moose things and such) for her little nephews. We did not give in to Holy Donuts, though, nor did we consider street vendor oyster sliders. We did indulge in duckfat fried citrus infused donut holes with caramel dipping sauce (YUM!)
So now we've been to both Portlands. Oregon is definitely funky and weird and CROWDED! Maine is easier going, can get anywhere by foot (as we did), friendlier people, but too many yapping seagulls. Both have good beers (beeyahs)

Swam back at Shaw's this AM in choppy windy, but warm (72 deg) and clear waters. 2488 yards in 41 minutes.

---

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

Hey, another running posting? Where are you when we have the 100/100 to post about running!!!

OK, today's swim 85 minutes, main set 5x400m as

1. 50 fly-25 back-25 breast-150 free-50 fly-100 free
2. 400m free moderately hard paddles
3. same as first 400
4. (100 fly-100 free )x2
5. (50 fly-50 free)x4

Dev

LOL!

The Back Cove path is really nice :-)

---

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

I swam too.
I'm OCD enough about running - with the challenge I'd wind up getting hurt.

---

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

8 mi run 71 min
1925 yd swim

500 on 7:10 (6:56)
50 kick on 1:50
500 on 7:00 (6:15)
2 x 100 on 1:30
50 kick
200 fast 2:23 (FELT. SO. GOOD.)
4 x 100 on 1:30 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

Tough pool swim this AM. My shoulders ache!

w/u
300s/100k/100p


2x75@1:30 k/scull/s
2x75@1:20 as fl/bk/br
2x75@1:10
2x75@1:00
2x300@4:30 pull
150IM(no free)@2:30
4x50@1:10 BR/FR
150IM@ 2:40
4x50@1:00 fl/bk, bk/br, br/fr, fr/fl
150IM@2:40
4x50@:50 descend
150IM@3:00
4x50@:40 descend
100 s/k cool


3200 sc yardages


Will do a bike ride at lunch. No running for a bit as my Achilles is tender.

---

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

First trainer ride in awhile this morning.

75 min w/ 5x5 min sweet spot.
Followed that up w/ and easy 3.3 mile run

2500 yds at lunch

500 w/u
3x100 kick down, swim back
500 steady
6x100 pull paddles/buoy/band
600 steady w/fins

Today is 21 years since I became a parent (my son is a true adult now I guess, but you never stop viewing them as a kid.....sheeesh, I am turning into my own dad LOL). My son did a run this morning. Normally we would do a workout together, but since I am not running nor biking no workout with my son. My workout was 90 min at the pool. Main set 5x200m as 100m fly-100m free as hard as I could muster with 15 seconds rest...rinse/repeat. (yes training for a sept attempt at my self generated 1000m fly-free ITT and try to break the 18:34 from this spring).

Congrats on the kiddos bday! That's a big milestone!

My youngest started kindergarten today, so a little teary eyed around here this morning. Oldest started 2nd. Mom is celebrating today too though, lol.

Thanks for posting. I was wondering if you did your 10K swim yet. I did not, but I really should before summer is out since the last 5 weeks have all been above 30K so I should be ready!

By the way, my warmup has turned into a variant of your 500's

500m free build and then the next 500 is 25m kick on my stomach without board with a tiny breast skull to pull my head just high enough to breath while trying to keep a torpedo body position and then 75m hard free times 5.

Outdoor pool season for me ends on Sunday. Bummer. Then it is back indoors.

Anna, I hope your energy comes back.

9 mi run progressive by 3 mi (25:38, 25:06, 24:24)
1100 yd swim


500 6:50
50 kick
5 x 100 odds fast 1:11s
50 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

The kittens are still in momma cat's womb - another week, I think. I am enjoying having a cat around so very much.

---

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

Glad you had a good training day today! It's hard sometime to accept where you're at and start slow. Build momentum. Get fit enough to where you can then really train again. It'll happen before you know it.


3.5 mile SAS (slow as shit) run this morning

2500 yds at lunch

w/u
200 easy
200 w/fins easy down tempo back
200 pull paddles/buoy/band
200 kick w/fins
200 steady
m/s
3x(200 @CSS +20s, 4x50 fast down, cruise back)
c/d
300 pull

Had a very nice ocean swim this morning. It's the warmest its been all summer at 73 degrees. It's also the clearest I've ever seen, with viz approaching 20 feet. Easier to spot the GWs now!
2542 yards in 40 minutes. It took awhile for me to feel good swimming after yesterday's brutal pool session, but eventually was fine out there.

---

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

7.5 mi run in 59:55 --- .5 mi w/u; 10k as 1 mi 7:53, 5 mi 7:47, .2 mi 7:41 pace; .8 c/d
1500 yd swim

2 x [500 swim + 50 kick] 7:05, 6:46
100 fast 1:10
100 easy
50 kick
100 fast 1:10
25 double arm backstroke
25 swim

Anna, it's unlikely I'll keep any of the kittens - I go back and forth between here and Maine too much, and I intend to spend summers in Maine. I don't want to put cats on a plane :-(

---

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

7 mile easy paced run this morning that was made miserable due to overeating at the steakhouse for my uncles bday last night.

1500 yd swim at lunch w/ 100 TT

300 easy
200 pull
4x50 build + 10s
3x100 +20s as (25 fast/75 easy, 50 fast / 50 easy, 75 fast / 25 easy)
Rest 3 min
100 TT: 1:00.4 (from push, hand timed by my wife)
100 kick down swim back recovery
300 pull c/d

That makes 2 weeks in a row that I swam 5 days!

Thanks Anna! It's about as good as I've ever done, not for sure though.

7.7 mi run in 65 min
1600 yd swim continuous with 6 x 50 kick

Was in a newly redone Y pool - a little warm but nice. I just swam continuously for a bit since they didn't have the clock going.

---

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

Saturday PM - 2 mi errand bike

Sunday - 43.5 mi bike

today - 10 mi run, 1325 yd swim.
run splits by 3 mi 26:32, 26:12, 25:10, last mile 8:22

swim
600 w/u
50 kick
6 x 100 on 1:30 desc
75 kick c/d

---

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

Saturday - 58 mile ride with my roadie race team. managed to make it through the ride by doing mini and fake pulls.

Sunday - 10.5 mile run, progressed effortlessly. Really nice run.

Monday - 4k yds this morning. 200s SKPS, 4x50 build, 2x1000 (swim,pull), 2x500 (swim,pull). Will knock out 4 mile recovery run at lunch.

Aug 18 - Ocean swim at Shaw's Cove, just the usual swim around Seal Rock in the best conditions all summer: 2513 yards in 37 minutes.
Aug 19 - A long ocean swim of 4500 yards from Oak Street, around Bird Rock & back. Still fantastic conditions 70 degrees, no wetsuit, great underwater visibility
Aug 20 - An easier effort swim at Shaw's/Seal Rock, 2409 yards in 40 minutes, followed by a super hilly 10 mile trail run - 1816 feet of climbing in an hour and 50 minutes
This AM - A flogging in the pool by my coach/gf - 3200 yards

w/u: 300s/100k/100p
2x[
3x50@:50 Free down/drill back
3x50@:40
100 ez]
3x200@2:45 descend (2:30, :27, :27)
100 ez
2x200@2:30 hard (2:26, :28)
100 ez
200 fast (2:20)
100 ez
300p
100 cool

---

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

2100 m yesterday 1st post vacay swim. Took 9 days off.


300 swim
4x100 kick with fins @ 1:50
4x50 drill / fins @ 50
4x25 @ 35 fly with drag chute

4x 4x25 @ 30 fly, 50 easy
5x100 pull/paddles @ 1:20

We are supposed to have a meet on Oct 14. Looking to set a cdn record in M40-44 200 fly 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)

7.7 mi run:
.5 mi w/u, 5.2 mi descending (7:53, 7:47, 7:41, 7:35, 7:30, .2 @ 7:24), some walking + .2 easy, 1 mi @ 7:24, .8 mi c/d


2025 yd swim, was a little tired when I got in the pool


5 x 100 on 1:30
50 kick
200 fast on 3:00 (2:30)
3 x 100 on 1:30
50 kick
200 fast on 3:00 (2:28)
2 x 100 on 1:30
50 kick
200 fast 2:30
2 x 100 on 1:30
75 kick

---

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

7.3 mi run pretty even paced in an hour flat
3125 yd swim

5 x 100 on 1:30
50 kick
200 fast 2:25
4 x 100 on 1:30
200 fast 2:24
16.5 x 100 on 1:30, hold 1:19 or better
125 c/d mix backstroke and kick

---

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

I finished up Monday, after killer pool session with a 10 mile bike ride with 867 feet of climbing

Yesterday
Morning - 2307 yards at Shaw's Cove - weird short period waves that none of us could find a rhythm in. Never seen 2 foot chop like that.
Lunch - 4 mile run with 406 feet of climbing

Today
Morning - just 2013 yards at Shaw's while playing with my new GoPro. It's getting pretty dark at 6 AM, so it's not picking up a lot.
Lunch - 11.3 mile ride with 1516 feet of climbing. That felt really good.
I might go back to Shaw's this afternoon to meet some fellow Pod members for Dusk Patrol. The wind is gonna kick up to 10 mph, though. Could be sloppy.

---

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

A swim challenge in August? Isn't that like learning to drink on December 30? Unless you are in the southern hemisphere but I ain't seeing no 🐨 here in Okanagan Falls.

---

http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

Tuesday
75 minutes on the trainer w/ 5x6' intervals

4 mile recovery run on the treadmill

Today
8 mile easy run, pretty even splits

2300 yd swim w/ 400/200 CSS test
300 easy
200 pull
4x50 fins kick down build back
4x100 (fast/easy -> 25/75, 50/50, 75/25, 100/0)
4x50 recovery
400 TT - 4:55
4x50 recovery
200 TT - 2:17
2x100 easy c/d

never too late to start swimming more

---

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

9 mi run 1:16:51, started with a 24:48 split for 3 mi and things went downhill from there. Donated blood yesterday and am a bit tired.
2225 yd swim


600 8:25
50 kick
6 x 100 on 1:30
50 kick
6 x 100 odds fast 1:13s evens easy swim
50 kick
100 fast 1:12
50 kick
100 fast 1:13
15 kick c/d

---

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

Friday - 4 mi bike
Saturday - 11.5 mi run, 2 mi bike
Sunday - 2500 yd OW swim, 8(?) mi run

Well, I got my first DQ :-( I am mad at myself and ashamed. The race was an aquathlon, advertised as a 2000 yd swim and 10 mi run. Others' garmins had 2500 yds on the swim, and I don't have a time (didn't start watch until run) but it felt more like 2500 yds.

Two loop swim course: I took off fast to get away from would-be foot finders; enjoyed lapping people just after the first buoy of lap 2, and tied with one male; one male ahead. It is a point of pride for me to be first F out of the water, if not first overall, so I was happy with that.

Put shoes on, started running. Was pretty sure RD had said "go right at the top of the hill" but the volunteer sent me left. The result was that I missed a part of the run course, not sure how far but probably 2ish-miles. It is totally the athlete's job to know the course, so when another athlete mentioned to the RD that she hadn't seen me on that part of the course and the RD checked with me, I described my mistake and asked to be DQ'ed. Embarrassing :-(

This was my first "tri" race in Oklahoma, and I hope people believe me that it was an honest mistake - it was - when I got to the end, my watch time seemed right (turns out I must have been running way slower than I realized - as I run on the treadmill so much, I don't have a good feel for pace, and there were no mile markers).

---

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

Be angry, but not at yourself, and don't be ashamed. I know there are two rules that can conflict. To me, the 'follow the directions of course workers' takes precedence. They may know things that have happened since the race started that forces you to deviate. It's not your fault and the 'Know the course' is a BS excuse for a race director to not take responsibility for the misdirection given out by course workers. I'm so sorry it happened to you.

I've been doing my regular ocean swims and practiced the bike and run of an upcoming local Triathlon. Today, though, I went to a USMS stroke clinic. We spent too much time on free, bringing us closer to a front-quadrant style swimming. But most profound were drills in butterfly. For me, it was a revelation as to breath timing. I may actually develop a nice fly if I keep on these drills. Backstroke had some good revelations as well.
I'm off to Hawaii in a few days for Maui Channel Swim relay and Waikiki Roughwater swim.

---

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

Pool has been closed for annual maintenance, so I've been "gasp" running instead. :-0

4 runs last week, Strava says it was 18 kms total. Plus a 5k hike with my wife, dog and toddler, and a 20km ride yesterday during his (and my wife's) naptime.

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

thanks - nothing could put me off racing :-)

---

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

8 mi run, a mile w/u then pretty even, 8:06 - 8:13s
2625 yd swim

23 x 100 on 1:30
325 c/d mix stroke and kick

Not sure how many 100s on 1:30 it would take for me to get bored of them...

---

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

sounds like a challenge!

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

7 mi easy 61:30
2025 yd swim

main set 10 x [50 kick + 100 fast]
held 1:13-1:11 for the first 9, then went 1:14 ...

---

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

Try this...
Nova Masters Triple Crown In The Pool
All kinds of swim teams and swimmers did their 100x100s (one hundred one hundreds or century swim) in December.

Under the leadership of Michael Collins, the Nova Masters swimmers of Irvine, California puts a different spin on their distance freestyle swims. They annually do a Triple Crown during the American holiday season.

"We have special swims in November, December, January called the Triple Crown. No equipment is used, but athletes can bring hydration on the pool deck during the Triple Crown," explains the renowned adult swimming and triathlon coach.

The three swims are as follows:

Part 1 includes 50 swims on a 1:40 interval for a total swimming time of 1 hour 24 minutes total time
Part 2 includes 75 swims on a 1:30 interval for a total swimming time of 1 hour 53 minutes total time
Part 3 includes 100 swims on a 1:20 interval for a total swimming time of 2 hours 14 minutes

Coach Collins lays out the rules for the Triple Crown:

1. Swimmers are not allowed to get in once the set begins.
2. Swimmers must do every repeat without sitting any out. If a swimmer is close to missing the chosen interval or need extra rest to re-fuel or hydrate, they can swim a shorter distance.
3. Swimmers cannot miss their chosen interval. If swimmers come in after the sendoff time, they must deduct one length from that repeat. For example, if they are alternating 100′s and 75′s on the 1:30 interval and they come in on the 100 at 1:32 it only counts as a 75.
4. Swimmers cannot use any equipment such as fins, paddles or buoys.
5. Swimmers must leave :05 apart and no earlier. 0:10 apart is OK if there is space in the lane.
6. Swimmers must complete all 3 practices to be listed in the Triple Crown final results.

---

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

Ocean got cold(er) 64-65 degrees. Still swam skin only, though, and so I went only 2056 yards in 31 minutes. Got out and got the shivers and white fingers about 15 minutes later. I think tomorrow morning I'll use my Orca SwimRun wetsuit. It'll be my last swim before heading over to Hawaii.

---

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

7.7 mi run w/ 5 mi progressive 8:00, 7:53, 7:47, 7:41, 7:35
1300 yd swim


1000 straight
2 x [50 kick + 100 easy]

---

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

7 mi easy run (62:12), 1000 yd swim.

August total - 25 swims = just over 48,250 yds = 27.42 mi

---

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 is my second week at altitude in Fort Collins, CO. Between moving, settling in, and starting my new job, I haven't had much of a chance to work out too many times. But, I have been in the water a few times.

Yesterday, speed work since I didn't have much time, and I tried a home-cooked version of USRPT. Again, at "altitude (is 5000' considered altitude?)."

500 as 100 swim, 25 kick (faster than W-U pace)
500 with snorkel
4 x 100 @ 1:30, hold 1:04-:05
100 swim, in 1:10
4 x 50 @ :55, held :30
50 swim
4 x 50 @ :55, held :30
200 paddles, 25 br, 75 free
100 C-D

2300 scy

I think so. My brother lives in Salt Lake, and I refer to my visits at his place as "altitude camp."

---

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