I was trying to figure out if I should or can taper for a 2 mile ocean swim on my 5k a week of training. Decided to do a kicking/moderate sprint workout to sharpen my start speed, and not get too burned out from too big a week before race day.

10x100IM kick@2;00/50swim@1;00(kicks 1;51 to 1;44)(swims 37 to 33)
300 steady pull@4;00(3;45)
200 free kick(1;51)
2000SCY

Gonna shut it down for the next couple and hope for feeling fresh on Sunday!!!

Got in a quick 30 minutes this morning.

3x500 on 7:30 swim interval, long and steady.
1x400

1900 scy

no swim yesterday, just 8.6 mi easy run
today 4 mi run w/ 2 x 1 mi moderate and 725 yd swim (straight)

---

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

Aerobic set today:

300 easy warmup
8x50 drill

3x800 cruise on 10:30, slight descend (9:28-24-18)

100 easy

3200scy

http://tpks.ws/...JKIPLRX7IPHZR5TI4DD4

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??? I sorta get the short cool down.... But, what the heck? I think you are being obtuse on purpose!

Fatigue's catching up to me. Had an awful run this morning, and didn't feel much better in the pool. Only had a limited amount of time, but wasn't up a 2200-straight pull, which is my go-to for a sub-30 minute workout, so it was a 500,400,300,200,100 pull on 7/6/5/4/3 minute intervals holding 1:16/100y pace. 1500 yards in a quick 23.25 minutes.

First tri of the year is next Saturday. I'm looking forward to a little unloading.

---

"They're made of latex, not nitroglycerin"

The idea was to take a few breaks today to drink water, since I was dehydrated, plus I wanted to give some honest efforts. My "Give-a-shitter" was broken yesterday, and it was sprint day with the squad, and My batteries were at like 2%.

Today:
600 free
400 snorkel
6 x 100 @ 1:35, faster than 5000m pool race pace (1:23s across the board)
400 snorkel
10 x 100 @ 1:40, faster than above, but not at best average, swim smooth (1:20-1:17)
400, snorkel, paddles, buoy
600 as 50 breaststroke, 100 free with paddles
6 x 100 as 50 faster than above pace, 50 easy, no set interval

4600m in the big pool

I was short on time today. I had to take the Mrs to Boulder 70.3 checkin and bike racking.

400 swim free
400 snorkel
15 x 100 @ 1:50 holding fast pace (1:17, 1:16, 1:15 across the board until 1:17 last two)
400 with fins and paddles, 50 breastroke with dolphin kick, 50 over kick free
150 easy

2850m long pool

Best of luck during the open water race on Sunday.

Speaking for racing, one of the women from one of our local clubs is racing at Pan Am Masters this week so she was sending result and psych sheets. Men's 60-64 goes tomorrow and there is Djan Madruga from Brazil in that age group. He has the top 60-64 seed time with a 4:37! I think you raced him in tri during your days as pros.

I should just put this in my sig line...
I push off on my left side. In order to see the clock during push off, I need to start at the end of the pool opposite the locker room end. So, I walk to that end of the pool, and get out on the locker room end. This results in workouts ending in 25 or 75. A 25 is worth 0.25 ST points (because 100 yds = 1 pt). If I got out at the end I started from, I'd lose .25 pts :-)

today 3.2 mi run, 1975 yd swim

8 x 100 on 1:30
50 kick
11 x 100 on 1:25
25 kick

felt fine and could have done more on 1:25 but that's what I had time for.

---

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

---

___________________________________________
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)

W/U:
200 easy w/pull buoy
200 easy w/pull buoy and agility paddles

M/S:
4 x 400 as
100 with first 75 smooth building to fast on last 25
100 50 smooth build to last 50 fast
100 25 smooth last 75 fast
100 fast
~ 20 seconds rest between 100s

C/D
same as W/U

2400 scy

Mostly just focusing on establishing a good catch

Men's 60-64 goes tomorrow and there is Djan Madruga from Brazil in that age group. He has the top 60-64 seed time with a 4:37! I think you raced him in tri during your days as pros. //

Ya I knew Djan pretty well back in the day. HE was legitimately one of the best 3 triathlon swimmers of all time, still is historically. A lot of people dont know this, but he also put on the first ironman in Brazil too. Wouldn't surprise me if he is still that fast over 60, he should be that fast!!! If you get ahold of results, post them up here and we can see how the old farts are doing. For me it is the 2 miler tomorrow, so another taper workout today;


12x100(3swim@1;50, 1;27 to 1;24) 3buoy@1;40, 1;24 to 1;22) 3 pull@1;30, 1;17 to 1;15) 3 IM kick@2;10, 1;57 to 1;50


1200SCY super easy on all

I did Don Burns mile this morning, although it wasn't really a mile as I got 1480 yards on my watch.I came in 2nd in 60-64, just 40 seconds behind a friend whom we duke it out in OW races and it's been about 50/50 who wins. Despite my horrific back issue (another surgery with rods fixing the lumbars coming up), I held about a 1:19/100 pace. The water was just over 75 and fairly calm, just a little wind chop. Oh yeah, and I swam over 7000 yards in the ocean yesterday... what a way to taper!

---

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

6 mi easy run and 1125 yd easy swim; muscles heavy from lifting yesterday

2 x [500 swim + 50 kick] 7:15, 6:53
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

He's a baller. Peaty might be the biggest draw missing from the men's side of the split Pan-Pac/European champs next week.

Something that I have noticed, as a shift in swimming from when I was competitive 20 years ago, is the body type of breaststrokers has becoming increasingly more like a linebacker (Peaty, Cordes, even Dressel is pretty beefy). I suppose Ed Moses was somewhat stockier than the average swimmer, but 20 years ago it was usually the sprint fly types that were the beef cakes, and now I think the sprint breast guys take that title.

Of course, over the last 20 years with the increased visibility of swimming, due in no small part to Phelps and NBC's increased marketing of swim coverage, there are just plain more quality athletes choosing to be swimmers these days, as well as better strength and conditioning programs (Lochte really peaked when he started doing hard core strength stuff like flipping large tires, which definitely wasn't in the program when I was at UF).

---

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Tried something new today...

Wu: 3x100 drills

Ms:
All 100s at 1:45 pace. No breaks between each set below. Keep the rest interval from the previous set between sets.

3x100 on 2:10
3x100 on 2:00
3x100 on 2:05
3x100 on 1:55
3x100 on 2:00
3x100 on 1:50

Cd: 200ez

2600scy

Ugh. I'm in Colorado on vacation instead of Dallas. Dunno if its the altitude or what. But, that sucked! Had to take a couple extra rests.

I was really hoping they were going to tell me it was really a 25m pool, but no.

So I did my first race in forever, and it showed. I know I wasn't in shape for 2 miles but thought it would be a bit better. My watch said 54 but they gave me a 56;12, so not sure what is going on there. It was a head current the whole way, I opted to go outside thinking it would be less, but it was more actually(figure I added on250yds). But that happens when you gamble on conditions and currents, some you win, some you lose.

But it was great to be back at it, had to remember how to draft good and swim with ocean water in my lungs and belly!! About 8 to 10 minutes off the AG leaders, so definitely some work to do. Did this set today to get some of the sore out of my body;

4x(300/200/100) 1swim@1;30base(4;19/2;50/1;22)1buoy@1;30(4;11/2;45/1;19)1pull@1;20 base(3;47/2;29/1;12)1IM kick@2;00 base(5;42/3;42/1;43)
4x50buoy@;50(38's)
2600SCY

Glad to see you back at it, Monty. Maybe next year we can knock out some 1-2 finishes.

---

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

Thanks Steve, this certainly was not my finest moment. I believe that if I had two more weeks it would have been 5 or 6 minutes faster, but it was what it was. Gotta love race days, they tell you your truth on the day!!

Swam a pretty good set this morning, still on sore arms and legs for some reason.

3x(3x150/150IM kick@3;15) 1 swim@2;15(2;07/06/05)1buoy@2;15(2;03/02/02)1pull@2;00(1;51/50/48)IMkicks(2;51/50/50)
8x50 odds IM order hard@1;00/evens buoy@1;30 steady(fly/33 back/39/breast 40/free 31)(free buoy's 38/37/37/36)
8x50kick-breast/free@1;00(;52 to 47 descend)
4x50 buoy@1;00(38/37/37/35)
2650SCY

Another morning in the ocean. This time trying to beat the encroaching fog bank... we did. The only other excitement was trying to safely exit amongst the hordes of stingrays. Must have been at least 30 of them. Nobody got stung, though.

---

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

We vacation in Dillon, CO, every other summer. I swim once or twice at the Silverthorne Rec Center, Elevation 9035'. It sucks unbelievably. The altitude doesn't seem to hurt my biking nearly as much. Running, I don't know, as I go super easy so I can have some legs left for the family hikes.


Had a short window to swim today so I went straight to a 1650 TT. I've lost 2 sec/100y since the end of short course swim season in May, as my volume has gone from ~12k yards week to ~5k yards per week.

---

"They're made of latex, not nitroglycerin"

No. Does not bother my biking or running at all. I went for a 32 mile ride in the foothills. 1500ft of climbing in about 10 of those miles.

I used to do this ride all the time when I lived here 20 years ago. I was really pleased with how good I felt on the climbs.

Running is so dominated by heat index, coming from the peak of summer in Dallas... Running in the dry Colorado 70 degree air is just a joy. Heck the peak of summer heat at 85 is still a joy!

Monty congrats!

Been a while since i posted here (early newborn twins and 70 days in the nicu will cut everything short) but always fun to follow the swim threads.
Are there more races planned? Our masters coach out here just swim 35 miles in a lake in upstate new york...my advice was to not go out too fast. I think it helped.

So, we were coachless the other day but still managed a good swim:

3 x 50 dec 1-3 on :55
1 x 100 build on 1:30
2 x 25 kick on :30
Do this once through then add in 1 x 200 build on 2:50 after second time through
Then on third time through add in 1 x 300 fast

Managed 2:15s on the build 200s and 3:11 on the hard 300. This was all SCY and outside ( a rarity here in boston area) ahhh outside... youre so lucky for that out west.

All the best
daved
ps this was only part of the main set. There was another set but it was a bunch of 125s on varying intervals and not all that interesting.

nice job Monty.

this morning I ran 8.5 mi (1 w/u, 7.5 @ 8:41 pace) then swam 825 yds to cool off.

2 x [300 swim + 50 kick]
100 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

Tuesday: 1 hour:45 minutes OWS, started before sunrise. A few people stuck cheap lights into the dry bag portion of their safety buoys. It was incredibly peaceful and quiet, and more "inward" than is usually the case n swimming. Aside from looking up here and there, i was even more drawn into my own world. It was great. I'd totally do it again. Water temp was 70-1, no wetsuit.

Wednesday: "typical" one-hour OWS at sunrise.

Hey Monty, congrats on your first 'race' back at it. How did Slowman do?

I signed up for my first open water event since IM Tahoe 2015. It's a 4K river crossing near home from Ontario to Quebec. I did a 30 min continuous swim last weekend when we were in Tremblant. It was the first time I swam more than 8 min straight using my battered right arm and I survived, so I am going for the river crossing.

The former race director, Tom Anzai was a local swim coach who really encouraged me on my path to learn all 4 strokes. Tom died last year putting up Xmas lights around his house and falling off the ladder. Sooo....since I am around and Tom is not here, even if my body is not completely together, I felt I should do his race. The race directorship was taken over by his son, so it will be great to be there.

I am sure once I dive in, I will start hammering like an idiot and forget about the pain in my arm until it starts hurting and pay the price after but what the heck. Also like you, I have to figure out the current situation. It can really vary, but generally it's coming over our left shoulder, initially in between head and shoulder, later between shoulder and hip. So I am thinking of drafting on the right of others for the first part and then in the second part leading and getting the "full push" if I am not dropped or solo by then.

RUCK

https://www.instagram.com/...;igshid=jzn6bwsujt5d

---

___________________________________________
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)

Since there isn't a separate thread, I'm going to rant here a bit about Pan Pacs:

1. the format is terrible. Allowing many athletes to compete in prelims but limiting to only 2 per country in finals is dumb, and is really cheapening the third place finisher in a lot of cases. Even worse is having a B-final where there are clearly swimmers better than most of the A-Final. If you're going to let that many athletes compete in prelims, just don't have anything but an A-Final. Example: Peironi was limited to swimming in the B-Final of 100M free, but his time would have put him second in the A-final.

1a. With this format of limiting 2 athletes per country in the A-final, that means Prelims are more important. WHY IS THERE NO LIVE STREAMING PRELIM COVERAGE (at least in the US).

2. This announcer guy is complete garbage (watching the Olympic channel coverage). Never thought I would actually miss Rowdy Gaines, but at least he's well informed. Just watched 100M back for men and women. During introductions, all he has to say about Kathleen Baker, who just set the world record two weeks ago, is "she'll definitely be up there". On the men's side, he was convinced that Matt Grevers was the favorite and call Ryan Murphy, the defending Olympic and World champ, the "new kid on the block".

He also can't correctly pronounce "Kalisz".

Does he think there is only one swim meet a year?

3. What's up with the names? Is Japan or the meet officials enforcing first names as they appear on the passport? Noticed that both Jack Conger and Townley Haas looked to be listed as different names than normal.

---

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You see that with names on the heat sheets/official results at the Olympics...

what network/stream were you watching?

it sounded like Chris HW was announcing on deck in the background (same guy that did last 2 or 3 worlds and Rio) He also did part of US Nationals ( was announcing when Baker set the WR).

The format with 2/country makes people get up for prelims so it's better to simulate what it takes for Olympics/Worlds to get in to a Semi Final.

Masse FTW in the 100 Back having swam a 58.28 in the earlier round and then beating Baker head to head in the final. Masse is going to be the first woman under 58.

---

___________________________________________
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)

here's the coverage I get to see on TV, it's Olympic Channel (NBC) re-broadcasting an English-language stream:
https://www.youtube.com/watch?v=9HHtHDdGsXg (men's 100M back).


I don't know who that announcer is, but he goes on about how great Grevers is for like 3 minutes before the race. Anyone who thinks Murphy is 'upsetting' Grevers in a 100back hasn't watched backstroke since before Rio. There really shouldn't ever be a solo announcer covering an event like this, a team.duo will make sure to check each other if they make a mistake. I know there is a good Australian crew because they covered the streams of the World Champs and Rio, not sure why they wouldn't be there.


I get that they want to make prelims more meaningful, but then they should also put that up on a stream somewhere, and also just not have B-finals as it cheapens the places of the A-final when the B-final times are faster-- and not because someone had a bad prelim swim, but because of this 2-athlete limit.

---

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most international meets only allow 2 entries period ...

---

___________________________________________
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)

3.7 mi run 32:40
1825 yd swim, felt sluggish after being out of the pool for a few days

8 x 100 on 1:30 w/u
2 x [50 kick + 100 fast + 50 kick + 200 fast] 1:16, 2:38, 1:15, 2:35
50 kick
100 fast 1:15
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

Two long swims, yesterday and today. Both longcourse. I can’t really remember what I did in each, but totals are:

Friday: 7600m
Saturday: 9200m
Two-day total: 16,800m

The interesting thing is that I used to do 17km per day during winter holiday training, 2 sessions daily. But that was 24 or more years ago.

Back from vacation....first time in the water since last Monday in Colorado. The first day back always seems to kinda suck.

WU: 3x100 drills
MS: 2 x {

• 3x200 moderate (30s)
• 12x25 kick- w/fins (10s) odds fast / evens easy

}
CD: 100ez

Friday's swim:

300 easy
4x50 drill
3x100 pull with ankle band only
4x200 descend
2x50 drill
4x150 descend
2x50 drill
4x100 descend
2x50 drill
4x50 match effort of the last 100
3x200 pull, alternate breath 3/5 by 50
100 easy

3800scy
http://tpks.ws/...HM6ABPYXYQGYC4IE6OZI

---

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yesterday:

300 easy
8x50 drill
6x300 on 4:00, descend groups of 3, second set faster than the first
100 easy cool down

2600scy

http://tpks.ws/...4QU62EK377I5UVTDYURA

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I'm just back from vacation too, but at least I got some surfing in, so Dan talked me into a high desert set before heading out;

12x200@3;05(although I did this variation; 200s/200s/200IM/150IM kick) swims 2;52 to 2;41. IM's- 2;51/50/49/48, Kicks- 3;45 to 3;40
100IM(1;20) 50 kick
2400SCY

Didn't have any of my usual swimming stuff, not even a suit. But had a pair or SIM shorts and my wife's goggles, figure the shorts are a bit faster, about 1 second a 100? Anyone out there have experience with them around my speed? I think maybe even 1 second a 50 in the IM's, keeping hips high in off strokes is pretty cool...

Well....I'm not as fast as you. :-) But, I experience a gain of about 2s/100y from the Sim shorts. I have the Roka SimPro shorts, which are less buoyant than the Non-Pro shorts (or so I'm told). For whatever that's worth to you.

My motivation has been lacking for the last couple of days, after I learned of my good friend's passing. But, I made it back into the pool last night, and again this morning.

8/15/18 (pm):
WU:
200ez
2x50 (30s) fast
2x100 (30s) singlearm/swim

MS: 20x100 usrpt (20s) @1:40 pace: failed at #12

CD: 200ez

I was pretty happy with these. This is exactly the set that I did AFTER my last race in November last year. Same pace, same failure point. In other words, this was my peak of swim fitness last year at my A-race. So, I think I'm closer to on-track with the swim than I thought I was. I've still got 8 weeks until my A-race, so I've got some time to make some more gains.

-------------------------
8/16/18 (am):
WU:
200ez
2x100 (30s) single-arm / swim

MS:
3 x {

• 300 moderate (30s)
• 4x75 fast (30s)

}

CD: 200ez

I was a bit slower this morning. Not surprising since it was only 12 hours since the usrpt set. I toyed with taking an easier MS, but ultimately went with the no-pain/no-gain mentality (for better or worse). Oof...the speed change-up between the 300s and the 75s was really tough. Especially, that 3rd rep. But, I managed to get faster with each 75 in the 4-rep set.

I think I'm starting to get the hang of the faster stroke rate (or less dead-spot), when swimming faster. Intermediate pace seems to be coming around too---I can feel when I'm "gliding" and correct it, and the need to do that is getting less. But, its still hard to get the timing right at WU/CD paces.

SO I had to do a quick turnaround and swim at 6 this morning if I wanted to get one in, wife has doctors appt. After yesterdays great swim for me, figured I would slog through something, but ended up with my best swim and new PR's.

3x(100s/100s/100s/100breast/100s/100IM kick/100IM kick) swims@1;40base(1;25 to 1;21) snd set buoy@1;40(1;20 to 1;16) 3rd set pull@1;30(1;15 to 1;10) Breast's(1;36/1;31/1;27 new PR) IM kicks@2;15 base(1;58 to 1;48)

Took 2 minute break and decided to go for a 500p TT, best up til now was 6;16. Blew it away with a 5;58, so finally back under that magic 1;12 pace for this. I think all the surfing last week and the 2 mile race have been absorbed into my pulling and that was the magic bullet that got me here. Next stop, sub 12 1000...

2x100IM kick@2;00(1;58/56)
2800SCY

1.8mi run to pool

(100ft pool)

267y easy
400y (6x67) drill

4x200 hard descend
67 easy
4x100 hard
2x67 easy

2067y

1.95mi run back (exit out the back of the pool facility, run slightly up the parking garage ramp to get that extra 0.15mi).

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The summer pool I swam in when I was a kid was 100' long. I loved it! My summer league team won lots of home meets against teams with shorter home pools. I have lots of memories of chasing down swimmers who were used to 25m pools (18' shorter).

There aren't many of those left. My pool was renovated quite a while back, and the 3 other clubs with 100' pools have also renovated in the last 15-20 years.

We had an annual 100 YARD freestyle race at our intra squad meet. Three lengths of the pool. The winners, male and female, got their names inscribed in a permanent trophy that is kept in the main clubhouse. I won the race when I was 18. It is one of the best memories I have of summer league swimming.

I had exactly 18 minutes to swim today, so jumped in and did a moderate 1000swim@15m and a 200 breast(14;30/3;10)
1200SCY

Easy day. Did 2x20 @ftp this morning on the bike. Swam after work.


WU: 3x100 drills
MS: 2 x {

1. 3x200 moderate (30s)


2. 12x25 kick- w/fins (10s) odds fast / evens easy
   
   

}
CD: 100ez

Felt horrible last night, think getting heat issues from all the humidity around here. Got in to do an easy one, but got a groove on;

3X(500s/2x100IM kick@2;10) 1st set swim@1;40(1;26 to 1;20)2nd set buoy@1;40)1;20 to 1;16) 3rd set pull@1;30(1;12/10/09/09/07) IM kicks(1;55 to 1;48)
100 kick(1;49) 2x 50 buoy(40's)
2300SCY

Sorry for not posting on this thread. Yesterday I did my first 2 hrs swim day since being run over....lunch was 45 min, evening was 80 minutes. Each session contained a 200 IM, 400IM and 200 fly!!! YAY!

I also have to post a report about my open water 4K river crossing last week. 2600m against a current was tough! I will write up all the details....it took me 1:13 WITH WETSUIT.....very few under 60 minutes. Really slow with the river flow.

Wu: 3x100 drills

Ms:
All 100s at 1:45 pace. No breaks between each set below. Keep the rest interval from the previous set between sets.

3x100 on 2:10
3x100 on 2:00
3x100 on 2:05
3x100 on 1:55
3x100 on 2:00
3x100 on 1:50

Cd: 200ez

2600scy

Second time doing this set. The first time was while I was on vacation in Colorado. Did a little better today. Still had to take a couple extra rest breaks.

1000 free (15:43)
1000 snorkel (15:48)
4 x 250 @ 4:00
3000 (46:30)
1000 snorkel
1000 free
400 run out of gas

8400m long course

Wow, great workout. Are you normally pretty well the same time snorkel and no snorkel. Are your snorkel turns slower and your swim part faster?

I was warmed up by the time I got to the first 1000 snorkel. Lately, my first few minutes have been really slow.

I didn't have much nutrition with me, just a banana a a Nature Valley granola bar. I probably could have raided the unopened and leftover Coke cans left at the pool, as I did last week during my 9200m pool swim.

pool was closed this past week for annual shutdown. I flew from ME to OK on Thursday, so now I'm back at the school pool - which was closed yesterday due to lack of lifeguards.

7.7 mi today with some speed, then 1125 yd swim

10 x 100 on 1:30
125 kick

felt good to be back in the water.

---

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

It is certainly a different experience swimming in this pool, other than just the weird between length:

1. It's fed by a spring/river, so the water is cold (67-72) all the time
2. It's actually a 2-pool system, one is just for recreation and the other has about 10 lanes for lap swimming with another section for recreation in the deepest end. One of the pools is drained and refilled each day (and just by looking at which is greener you can usually tell which water is two days old).
3. the walls are angled down to the bottom, so until you know and adjust to that, you end up coming off the wall funny and break the surface way sooner than normal.
4. it's a public pool, so you get a lot of folks that aren't used to proper swim etiquette. for example, there are usually 3-4 lanes with yellow signs at the end marking them as 'circle swim lanes'. The rest are supposed to be two to a lane. unless of course you're in a group doing a shared workout where circle swimming is appropriate. But you end up with people who will just jump in a lane and start swimming-- in fact this happened to me during this session, some dude jumped into my lane, had no goggles on, and lucky for me the old European lady I was sharing a lane with (who was doing a lot of kicking with fins on her back) did not want anything to do with circle swimming and so we explained he needed to pick another lane, and to try and get the attention of everyone in a lane before just jumping in. Anyway, I am sure many clones from the 'denizens of the pool' thread could be found here regularly since it's also one of those 'keep Austin weird' places.

I am not sure how long this pool will last in its current state. I think they closed for a month over the winter to fix a bunch of leaks, but it is a semi-historical landmark, so they will probably just keep throwing money at it to fix rather than a complete refab of the pool.

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I was warmed up by the time I got to the first 1000 snorkel. Lately, my first few minutes have been really slow. //

I think you and I are alike in that regard, just get in and start a set. Warm up is the first stokes of whatever set we choose. Sometimes it is 300, or 500, but by then, it is into the descending of the workout. That's the one thing I hate about masters when I rarely get to swim them, these 20 minute warm ups with drills, and all kinds of odd stuff. Even then I usually pick a set to begin with and try and do it around all the lily pads in the lane for those minutes.

*snort*
hilarious

---

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

6.6 mi easy 60:41
2075 yd swim

arms kinda heavy (I blame cycling Sat.)
5 x 100 on 1:35
50 kick
4 x 150 on 2:25
50 kick
3 x 100 on 1:30
50 kick
2 x 150 on 2:20
50 kick
1 x 100 (1:20)
50 kick
25 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

Good to hear youre back swimming, and it appears swimming well! that is great to hear.
Ill have to poke around for the deets on what happened to you, but glad youre on the mend.
Ive been in the weeds here but signed up for the "ROUND THE SOUND" in Bermuda in october.
10k open water. Did it a few years ago. Literally in the 3 days between hurricanes... fingers crossed we dont get washed out.
Time to ramp up the swim training. Its been a good few weeks.
Last week managed a 3:11 for 300yd swim from a push at the end of a set. And have had 3 good weeks near 20k per ... not massive but if I can manage 6 more weeks of that, i should be fine.
Todays main set:

75 swim on 1:00
25 kick alt 10 kicks all out 10 ez on :35
100 on 1:30 form focus
100 on 1:20 building effort
Do this 10times through.
Managed 1:10s on the form 100s and slowly dec the building 100s from 106 to 1:00 on the last round.

This is all SCY.
daved

7.5 mi run fartlek
1.43, 1.57, 2.05 @ 8:06/mi some easy tenths between them
1 in 7:56


1025 yd swim straight, mixed in some kicking. Arms finally felt un-stiff :-)

---

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

Missed my swim yesterday. Got back late from the funeral. Going to bed at 1am is not conducive to getting up and swimming at 5am. Today....

WU: 3x100 drills

MS: 27x100 usrpt @ 1:43: failed at #14, #22, #27

CD: 200ez
-------------

3000scy

Felt off today. Last week I did this set about 2 seconds faster per 100y. I haven't swum since Saturday morning. Sometimes two days off doesn't agree with me. Plus, two days of late night air travel, maybe. Dunno. Just felt slow, and kinda fatigued quickly.

Just surfed the past couple days, so decided to redo a big set I did awhile back;

Oh ya, had this adventure on one of these surfing days too;

https://forum.slowtwitch.com/.../?page=unread#unread

8x500- 1 swim@7;30(7;07)3 pull@7;00(6;28/22/19) I IM kick@9;30(9;18)1 pull@7;00(6;18) 1 im kick@(9;30) actual 10;15(9;25)1 pull(6;53)
4000SCY in 1;03

was on track to beat the old times, but the kicks were harder and then I figured why, the last time was in a real pool with lane lines, this one in a bumpy club pool where my kick was really slowed down, had to hustle the kicks too much on this ..

When I'm with the early morning open water crew, I start very slow. I'm like a diesel or a steam locomotive in that I take a while to get warmed up and chugging along. Today for the 1:45 in the lake, I started out about 25-30m behind, and i just stayed there the whole time. We swam pre-sunrise, with flashlights stuffed into safety buoys or into bike bottles and duct-taped to the buoys. To any passing cars, we must have looked like jack-o-lanterns swimming across the dark surface.

During the last 35 minutes or so, the wind really picked up and the temperature dropped significantly. Getting dried and into clothes hardly warmed anyone up at all. I spent much of the day still trying to get warm.

1:45 OWS. Uncertain as to distance, but someone's watch read 3.67 miles. That last bit with the wind really slowed us down.

I'm not sue if I will go again tomorrow.

2 months since being run over by the bus (was run over 22 June)

Main set

• 400IM as 4x100IM order, no rest between 100's
• 200m dolphin kick with flutter board
• 1000m as (50fly-50free) x 10 took the fly hard, and free moderate
• 200m dolphin kick with fins
• 400IM

When I was in the ambulance I honestly did not think I would even get to use my right arm again. It had been completely flattened from below shoulder to finger tips by the rear two wheels.

Right now I am timing nothing. Just trying to do things through the full range. I'm almost back to full speed in bits and spurts, but can't sustain pushing hard too long. That should come back in time.

In the gym today, I was able to hang from a chin up bar doing 20 leg lifts. First time I have tested using my recovering arm for that degree of loading!

So today was a good milestone day. 3 more weeks before I am in London England and I plan to swim at the Olympic pool and do the following "personal swim meet" LCM:

• 50 fly
• 100 fly
• 200 fly
• 200 IM
• 400 IM
• 400 free

I MAY also try a 1500 free if I feel encouraged but probably now

glad your arm is coming along, Dev.

8.3 mi 76:10 easy pace
1025 yd swim straight, mixed some kicking in

---

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

donated blood yesterday, kinda out of it today. 4.2 mi easy run and 1175 yd swim. Pool clock was dead so it was a straight swim with some kicking.

---

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 my dev... that sounds just awful
Recovery seems to be really happening for you. Best of luck with that.
Im sure your life of good health and general happiness has helped!

all the best,
daved

3 x 200 as 100 free, 100 back
200 snorkel
12 x 100 @ 1:50, faster than 5000m pace. 1:16, 1:15, alternating :14-:15 for the rest
4 x 150 w/fins, 100 kick, 50 sprint, alternating back and free
600 swim down

3200m long course

Legs were wrecked today, so it was a pull set

5X500 pull on 7:00 (6:33, 6:32,6:30, 6:34, 6:39)
100 EZ

2600y in 38 min.

---

"They're made of latex, not nitroglycerin"

Thats almost the same set I did a few days ago, only with an extra couple kicking and one swimming. I blew on the 8th one..

Last two days I have just done an 800 swim straight as part of the 50/50 sprint triathlon challenge. Doing my swim last too, so just easing through them. 11;55 and 11;30. Plan to do the swim first later on and do some intense 800 interval type swims. Maybe 8x100IM or things like that to break it up...

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___________________________________________
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)

Vendt is probably still tired from that infamous 30 x 1000 set...

FFS! I'm tired from my 30x100(no extra zero).

USRPT today.

WU: 3x100 drills

MS:
22x100 usrpt @ 1:42: failed at #17 and double fail at #22.
8 x 100 on 2:05

CD: 100ez
----------------
3300 scy

6.5 mi easy run 1:01:32
1775 yd swim, felt really good after about 500 yds

8 x 100 on 1:30
50 kick
6 x [100 fast + 50 kick] 1:15, 1:14, 1:13, 1:13 high, 1:14, 1:14
25 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

Just a steady workout today, taking a break from the sprint challenge;

2x(5x100, 3swim@1;40, 1breast@1;50, 1IM kick@2;10) swims(1;26 to 1;23) buoys(1;22 to 1;21)breast(1;38/1;33) kicks(1;55/1;51)
1000pull@13;30(12;33--6;18/6;15 splits)
5x100 IM kick@2;00(1;52's)
6x50@1;05 odds stroke(fly 36/36 breast 42) buoys(39/38)
2800SCY

Yesterday another straight 800SCY in challenge at end; 11;16

12 mi run 1:46:05
1075 yd straight swim mix swim and kick. Stroke felt really good.

---

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

Sorry for not posting on here for a while.

Here was my main set during 4500m swim todaya

2x500

each 500 was 10x(25 fly sprint, 25m backstroke recovery). The first 500m the backstroke was kick on back streamline only. The second 500m was full stroke. It was a good opportunity to practice fly to back turns too. I was trying to come out around 2-2.5 m past the flags (so around 7-7.5m). I think I will try this workout later where I try to dolphin kick on my back further and see if I can get closer to the 10m mark. I thinik Jason was sayinig that for the 100 IM you want to dolphin kick under water after the dive as long as possible for the fly leg and breath all the fly strokes and then kick on back underwater as far as possible....of course this means you are actually moving fast while dolphin kicking under water!

WU: 4x100 drills

MS: 2x {5x200 @4:00 (30s)} (1:00)

CD: 100ez

8.5 mile run.

Hot out for the run. Did 7 miles outside. Finished the last 1.5 miles on the treadmill.

Ok I closed today's workout with a set of "Modified IM".....5x200m as 50 fly-25 back-25 breast-100 free. I had also done a 400 IM steady before my main set as well as an easy 200 IM.

So I was walking around the house and my upper body felt really heavy. At which point i realized that I had done 900m of fly of which 500m was trying to sprint. Yikes no wonder I can't keep my core straight or left my arms above my shoulders.

Next week I hope to do this workout:

• 100 IM
• 50 fly
• 200 IM
• 100 fly
• 400 IM
• 200 fly
• 800 IM

That workout has 1500m of IM plus 350m of fly on top. Not sure what order I will do it in. I think it would be best to open with the 800 IM and get that out of the way when fresh!

Dev

I’ve been swimming as much as I can since my back is so eff’d up and I can’t run. I can’t hardly walk with my left side hip stabilizers barely firing. I’m slated for multilevel lumbar fusion on the 11th, pending insurance approval — that’s been a big PITA!
Anyway, a few local triathlon teams gathered for a 3 mile point-to-point swim. Some 45 people showed up, including a few pure swimmers (guess who lead the swim.) Not a race, but you know how we all roll. I was 4th, behind two women, one in just a suit and the other in a wetsuit and paddles. Then, one other dude in just a speedo. The three of them were much faster than me, but I took a closer to shore route which kept me out of the opposing current. So I finished just 20 yards behind them. It took a good 10 minutes for the next swimmer to show.
While they were all done, I replenished with water and gels and then swam back for a total of 10,000 yards. The return swim wasn’t nearly as fast! 3:09.
Time to relax, taper for my upcoming final swims of the year (surgery will keep me out for some time), Waikiki Roughwater and Maui Channel Relay.

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

Hey Steve, I was going to ask you if you were still doing the Maui relay, guess that will be your end of the season?? Did you guys eventually get a good team together?Hopefully you got a few young guns so that you dont have to be the fastest on the team at 62!!

I'm thinking about maybe Tiki swim again, will evaluate closer to race day, maybe try and get in another race somewhere close too.

10k of swimming, at least you will have a nice base going into your surgery, good luck with all that, and get well soon....

Thanks Monty - we’re going mixed. My gf, Heidi, is on the team. She’s a :56 freestyler. Another girl, Elsa, swam a :59 backstroke & a :58 fly in 2013. I don’t know the other’s credentials. I think we’ll do good.
I transferred my Tiki Swim entry to Heidi. She won a Tiki a few years back. About time she gets another. We also entered the La Jolla 10 Mile Relay, just the two of us (Team name: 2 4 10). I found a replacement for me. She’s not as fast, but loves IPAs like we do. So the post swim recovery should be fun!

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

Hey Halfspeed, what's the multi level lumbar fusion and how long is the recovery. One of my friends had it done and it seems like it is 6 months. My doctor is recommending that I go down to the US and have the laser spine surgery done at my L4/5 and L5/S1 as that is the part of mine that is messed up and we can't do the laser spine surgery here in Canada as it counts as "experimental".I am supposed to have a nerve root block done this fall (on a waiting list) and see what happens from that and then decide on the surgery maybe this winter...let's see.

That's an awesome round trip 10,000 yard swim!

I just looked at the Maui Channel relay description. That looks awesome! Best of luck with the surgery!

Sunday
40.3 mi bike



Monday
10k run fartlek w/ 2.37 mi @ 8:13, 1 mi @ 7:57, 2 x 1 km @ 7:53 pace
475 yd swim:


3 x 100 on 1:30
150 on 2:00
25 kick c/d


workout time shortened this AM due to a headache that kept me in bed for longer than I'd planned.

---

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

Sprint Tri yesterday(600m swim, 11mi bike, 5k run). Swim split was 7:24. Fastest split by 34s. Next fastest swimmer was Ricky Berens, who was doing a relay.

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well done!

---

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 6.2 mi run w/ 1 mi 7:57 and 2 x 1 km @ 7:53 pace, 475 yd swim (all I had time for)
today 8 mi run w/ 1.9 mi + 3.1 mi @ 8:34 + 1.6 mi @ 8:27, 1175 yd swim

swim was
6 x 100 on 1:35
50 kick
2 x 100 on 1:30
50 kick
100 free
100 sidestroke
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

If you’re the right candidate, that laser spine surgery is the bomb, I’ve been told. I’m having bolts and rods fusing L2–L5. My spine is crushed, rotated and arcing to one side; scoliosis & what happens from that as an athlete that’s aging. I’ve lost a couple inches in height, as well.
My surgeon said it’s a 3-4 hour procedure, 3 days in the hospital and 3 weeks of recovery. I doubt though, that his definition of recovery is hitting the trails running.

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

OK thanks for the update....I thought the recovery from fusion was more like 3-6 months. Aparently I am good candidate for laser spine according to multiple sources.

Enough of the crying and back to the fish thread.

I think I "officially qualify as a SWIMMER"

Today, I arrived at the pool with 30 minutes left.....hmmmm what workout can i do in 30 minutes. I know, 12 minute warmup and then 1000m of 50/50 fly x 10 and beat the pool cut off time.

So, I just built into things kind of taking it "easy for the first 300m (well as easy as continuous fly-free can get), then built up from there tot 700m and then opened up the tank for the last 300m. I beat the lane swim cut off, but I don't know how close to 1 pm they removed the lane lines, but it was close to 18 minutes.

After that 30 minutes doing IM leg sets of widths of the pool with kids jumping all over the place to round out the 30 min swim

But I THINK if I can do a 1000m fly-free whenever I want "just because" then I finally qualify in the fish group and I am not exclusively a flounder ex triathlete any more.

Lifetime fishies, please vote if this qualifies for formal ST endorsement (I would put this in the same category of the ST FTP dick swinging 4.5W per kilo cutoff for being ST approved and I never made that....was always around 0.7 to 0.25W per kilo off at my best)

90 minutes OWS yesterday (66/18 degree water, 53/11 air). 5k

60 minutes, same lake, same temps. 3.6k

These were my last two swims in Colorado, since I am moving east today. Colorado was great, and the altitude is great for the training. When I get to sea-level for swim meets, watch out!

Yep. You’re a fish.
Here’s pics of my spine

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

I do some of my fastest swimming (and running for that matter) when I'm time limited. Speaking of which, 675 yards with 3 x 100 fast (1:15, 1:15, 1:14) today after a 10 mi run (95:10).

I will second HS's endorsement.

---

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

6.3 mi run (1.63 @ 8:34, 1.07 @ 8:27, 2 @ 8:20)
2025 yd swim


took me a bit to get foot cramps to stop in the water
300 swim
50 swim
50 kick
2 x 100 on 1:35
75 swim + 25 kick
3 x 100 on 1:30
50 kick
100 swim, 50 kick, 150 swim, 50 kick, 100 swim, 50 kick
3 x [100 fast + 50 kick] 1:16, 1:15, 1:15
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

2.4 mi walk
3325 yd swim

20 x 100 on 1:30 desc 1:25 to 1:18
50 kick
50 fast :35
6 x [50 kick + 100 fast] four 1:14s, then 1:15, 1:16
50 kick
250 swim
25 sidestroke c/d

total yards for Aug: 23,425

---

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