Oct. 1 - 27 mi bike, 3.4 mi run
Oct. 2 - 10.5 mi run, 1000 m swim
Oct. 3 - 6.3 mi run, watched the OK State XC meet (men won, women 2nd), 2 mi run, 2300m swim

swim yesterday was straight
today was something like
1000 w/u
7 x 100 on 1:40 except the one that I did an extra lap because I was distracted
3 x [50 kick + 100 fast]
50 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

thank you for the push

today

20x 50scy on :45 held 35s

felt delicious

now a little headache

will try to build a swim habit

Business as Usual: 2500 SCY
1500 FR, 400IM Kick, 3x100P, 6x50 pace clock broken so no times and guessed the intervals.

Had an 8 lane outdoor pool to myself at 9:00 AM in 65F air temp and bright sunshine.

Tomorrow is the last day the outdoor pool open, as the weather turns cold. I will savor it.

I had a good swim today. Started off with my 60 min booking then we all get kicked out, and I went out by the exit in the back of the pool and looped around to the front to see if there were any drop in spots remaining. There was one so went in for 40 min more. My "main set" during this second slot

10x100

each 100 was 25m underwater dolphin kick, 25m back stroke recovery, 25m dolphin kick on back or 25M fly, 25 m back recovery

I had not done any set of under water dolphin kicking since before Covid19 lockdown so this was the first time. half of them with fins, half without. With fins I was needing 18-20 kicks across the pool. Without fins 28-30 kicks. It was kind of exciting to do this again it feels like being a "real swimmer" vs adult onset guy

I’m still swimming in the ocean. Most of the group Saturday was college kids and I can’t keep up with them so I just did my own thing. Swam the buoy line east and then diagonal over to the end of the Avila Pier and then headed west and looped around all the sailboats and back to shore.

The water was 60F, air was 75F. Water was quite clear today.

---

Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

My pool is still closed. :(

They were ready to reopen in early September after a summer of overhauling.....something. When they refilled it they discovered they have a leak somewhere and they still haven't found where it is and have no predicted date of re-opening.

Back in the pool this morning (took almost a year off... :-( ) !!

I joined a local Tri club as they have access to three 1hr pool time per week at the local pool (max. 20 swimmers per sessions).
So roughly here's my session:

Warmup:
400 m (various)
Technical:
200 m zipper
"Cardio":
850 m "pyramid"
Cool down:
200 m easy,easy

Louis :)

biked 90 min, frost

then hit the pool (scy)

10x 50 freestyle on 1:00

10x 50 kick down backstroke return on 1:05

10 x 50 stroke down free return on 1:10

200 easy cd

Me too! The water has been from high 50s to about 70 yesterday. But we've had some big surf lately and several have donated goggles and fins to the sea. I even got tumbled a few times. I find it fun, but several freak out and don't do anything but wash in and out in the impact zone. My swims haven't been that long, lately, averaging maybe 2500 yards. But, had a nice 4000 yard swim yesterday, swimming to a secluded cove along the Laguna coastline that has at least a 100 years old pool cut into the rocks. No swim for me this morning. Taking a break.

---

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

Having flashbacks to college as the temperature starts to drop especially in the AM, and the outdoor pool I'm swimming at has a sometimes-broken heater. Having to shower via on-deck hose before jumping in the pool at 50F air temp really sucks.


Oct 1:
300 easy
8x50 drill
6x50 25 sprint/25 easy
2x {500 smooth on 6:30, 5x100 with paddles and ankle band on 1:25}
2x50 easy
3100scy

30 min on the treadmill.


Doing the 'Hawaii from Home' this week, which really just means business as usual in the pool and for running, but a 5x increase in bike volume. Plus I have a sprint tri at the end of the week due to a cancelled July race entry deferment.

---

-----

yesterday I ran 11 miles and rode 16.5 miles
today 7.3 mi run 64:23, 2200 m swim

20 x 100 on 1:40
100 kick
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

First swim in over a month.

3 x 500 + 200 c/d

Question for old time swimmers - where would one get those swimmer coats that swimmers wear at meets? At my pool, we have to show up and leave in our suits. In the summer it was fine - wear a t-shirt and shorts and then leave with a towel wrapped around your waist. That works when it's 90F outside. Now it's getting a little cold so I'm thinking one of these coats would be better than trying to put sweats on over a wet me.

Thanks!

---

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

Speedo or TYR - they're called swim parkas.

---

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

Gym just switched back to regular hours: pool has been open since 9/1, but the locker rooms are still closed, so that's a problem for some of us [me]

Also, might I suggest the following thread title, courtesy of Flying Fish Brewing

---

"What's your claim?" - Ben Gravy
"Your best work is the work you're excited about" - Rick Rubin

Thanks!

---

clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

Learn how to deck change :-)

Your title suggestion has been accepted.

---

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

Thanks, that has been suggested - I used to fail miserably doing that on the beach when surfing, so there's some anxiety there

... And you're welcome!!!

---

"What's your claim?" - Ben Gravy
"Your best work is the work you're excited about" - Rick Rubin

7.4 mi run w/ 3.5 mi avg 8:13
3300 m swim

1000m w/u
10 x [50 kick + 100 fast] 1:25, 1:25, 1:26, 1:26, 1:26, 1:26, 1:26, 1:27, 1:27, 1:27
50 kick
500 mix kick and 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

Back in the pool again after a 3 month break LOL.

600 wu
4x100 drill/kick
6x 100 @ 1:30
3x 200 pull @ 3m
300 wd
2500 SCM

Felt slow and lack of power. Time to get back at it.

wow
three swims in a week
scy
reservations system seems to help hold me accountable

36 x 50 freestyle
12 on :55 swim
12 on :50 pull
12 on :45 paddle

200 kick

11.5 mi run 1:42 w/ 4.1 mi @ 8:27
1200 m easy swim, straight, kicked the penultimate 100

---

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:

300 easy
8x50 drill
5x400 pull with paddles, buoy, shoes + socks
3x100 smooth


300 scy


+ 5 miles on the treadmill easy

---

-----

today:

300 easy
8x50 drill
2x50 25 sprint/25 easy
3x[
3x100 on 1:30 strong
2x50 smooth on 1:00
]

2000 scy

+ 1 hour cycling on trainer

---

-----

By luck I had an excellent swim day.

Showed up late for my one hrs swim slot and only had 32 minutes, so basically I did warmup and kickwork and two 200IM's hard. Then I got out of the pool, put on my backpack, and exited the pool and for 12 minutes ran around the parking lot and showed up for the next swim 15 min later crossing my fingers that I could get the one drop in slot they allocate. I was in luck so got another 60 min slot. Immediately launched into 7x400IM on 8 min departure...was a bit slow on the last few by 10 seconds or so but got it all done in 56.20. Then managed to cram in another 5 min of cooldown (got a few minutes of overtime before lifeguards kicked me out). So 4800m total with 7x400IM !!! awesome swim day during Covid19 limitations!

An extraordinary summer here in the Fraser Valley, in October. Another noon-hour Whonnock Lake adventure. Went too hard and swam off course on the crossing. Yikes 15:05. Bilateral on the way back, breaks every 150 strokes and came home in 14:10. Something to be said about proper siting and rest intervals! Pool free since March 20.

---

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

Swam indoors at different pool. First time inside since March 15.

2500SCY
1000FR in 14:10/400IM K (no board)
6x100P on 1:30 (1:14-7)
8x50 stroke on 60 (37-46), 100 easy

Guy in lane next to me doing his workout alternated sets between pull bouy, kicking with fins, swimming with fins, swimming with snorkel, pulling with snorkel. No “ just swimming” without any toys.

and I'll bet that he was having more fun than you!!! =)

---

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

yesterday 40 mi easy ride
today 7.4 mi run in 64:30 with 5k + 2 x 1 mi avg 8:34; 1800m swim

swim was straight with a little 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

He was smiling when he got out of the pool - - or maybe that was jaw rigor from clenching the snorkel

7.6 mi run 64:30, 1800m straight goofing off in the pool, lifted some weights

---

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 embarking on a (fairly active but still ) couch (in terms of bike and run) to HIM.

The ocean is down to well below 10C (50(?)f) so went back to the pool this week.

Tuesday 46k on the bike
Wednesday 6:30am pool session just to see what the mornings are like (busy) 10 minute warm up followed by 35 min drills
Friday... first run in absolutely ages / years 5k ish slow and easy...
Today back in the pool 5x10min sets (30 second rest) at easy cruise (1:50 - 2:00 per 100m ) except 1x10 min set with fins nice fast and super smooth ...and halfway through the 3rd set where someone gym bro decided they wanted to race me so I blew them out of the water and lapped them twice in 5 lengths - that will teach him to splash me 😜)... really should buy a swim tracker.... pool is only 25m so i can't count laps... really miss the ocean space already... also nursing a neck strain from over teaching trying to get mousetrap behind the back wall of the built in cupboard...

Did my birthday workout
1957 meters swim (30:40) in pool
63k bike
6.3k run (yes, I don’t like the run)
20+ mph winds made this a lot harder than last year, but happy to have another year to swim/bike/run on this earth

Happy Birthday

yesterday 71.2 mi ride
today 12.5 mi run (1h55), 550m swim to stretch out and cool off

---

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

Got to do a sprint tri Sunday. Swim was 300m, but broken as 150m in a spring fed pool, ~200m run to a real pool, then 150m snake in that pool. +12.7mi bike, 2.7mi run. Total 56:48.

Today:
300 warmup
8x50 drill
4x500 smooth/aerobic effort (little harder on #4) on 6:30
[5:46-44-43-37]
5x100 strong on 1:30
[1:03.0 - 2.5 - 2.3 - 2.1 - 1.4]
100 easy
=3300scy

plan for 45min run later.

Swim leg from this weekend's tri:

---

-----

800 wu
2 x 100 drill
4 x 100 @ 1:30
4 x 100 pull @ 1:30
2 x 100 kick
300 wd

2300 SCM

6 mile run

this morning:

300 easy
8x50 drill
5x100 with ankle band on 1:25
5x200 descend on 2:45 [2:14-12-11-09-06]
50 easy
800 pull strong with paddles and buoy [8:44]
3x50 easy

3200 scy

undecided on a 2nd workout for today.

Side note: DO THIS DRILL
https://www.youtube.com/watch?v=esV3XDAPk2M


I do this every session as part of my 8x50 drill warmup. As an age grouper, we would do longer sets only doing this drill, and working up to doing it fast, like 8x100 on a 5-10s rest interval. Working up to doing this drill fast (called '6-1-6 drill' in the video, I call it '6-kick roll drill') is good for optimizing body position in the stretch/catch phase and improving your kick.

---

-----

happy birthday!

Tuesday I ran 7+ miles and rode 15.5 miles. Wednesday I ran 12 miles (1:50:39) and swam 1k. Thursday I ran 7.6 mi (7 @ 8:34/mi) and swam 1300m.

today 7.7 mi run w/ 5k @ 8:00/mi, 1600m swim

swim was
6 x 100 on 1:40
6 x [50 kick + 100 fast] 1:25-1:27
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

Lucky enough to still be lake swimming here in Canada. Had to plow through 150 metres of lily pads on the way out. Crossed in 15:20. Took it easy on the way back and found a "cleaner" line to shore - 14:30.

Getting a bit chilly. Next time 2 swim caps!

---

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

Indoor pool swimming now: 45 minute sessions
SCY: 2500 total
1500FR (7:15,7:10,7:00 splits), 200IMK
5x100P on 1:30 (1:13-7), 4x50 IM Order on 60 (37-46), 4x25FR in 30 (17s)

Saturday was the Odyssey Swimrun Austin course preview: total of ~8.5 miles, of which about 3k yards swimming, including two cliff jumps, in full swimrun gear. Hard to nail down the open water pace, on several swims I had to float a bit while looking for the flag to mark the exit.

---

-----

Saturday: 6.3 mi bike, 3.1 mi run, watched the OK State Invitational XC meet, ran another 3 mi
Sunday: 65.5 mi bike
today: 11.5 mi run, 850m swim (straight, one lap drill, last lap 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

SCY: 2500
1000FR (13:55), 400IM K
6x100P on 1:30 (1:12-5)
8x50 Stroke on 60 (36-46) 100 Easy.

First time under 14:00 in 1000 since March. Long road getting there on 2500/session. Going to try swimming w/Masters team 2x/week to this week to get some 60 minute sessions. Will see how “Covid safe” it feels.

Regular 700 yards of warmup, then:

3x300 as 75 easy, 25 fast on 4:00
3x200 mixed easy/fast: 1st was same as 300's, second was 50ez/25f/50ez/25f/50ez, third was 25ez/25f/50ez/25f/50ez/25f
4x200 paddles and ankle band on 2:45
2x100 easy


3200 scy


+4 mile easy run in the afternoon heat.

---

-----

Still our of our house from the fire escape, staying on a lake. So doing 15 to 25 minute straight swims in coolish water about 4 days a week. Been able to get in the pool in Palmdale about once ever two weeks, so just doing some long rest faster swimming. My wife is now swimming for first time in 9 years, so designing some workouts where we can do the same interval, just different distances or stroke. So did this today with little smoke:

300s(4;16)
8x150p@2;30(1;51 to 1;43)
100IM kick(1;55)
4x50 breast@1;30(43/42/41/40) 100IM kick(1;55)
2x50@1;30, free(36) fly(35)
100IM kick(1;54)
2000SCY

One more back in the pool before going back to the lake today:

500s(7;06)
5x(150p@2;15/50 breast@1;15) pulls-1;51 to 1;48. breast-45 to 43
150IM kick(2;50)
4x50@1;30 IM order( 36fly/41 back/42 breast/33 free)
150IM kick (1;48)
2000SCY

2800 SCY. Swam with masters team. Short and fast intervals.
400S/200K/200P
5 x (4x25K 4x25S, 4x50S) 10 seconds rest at each interval, 30 seconds between rounds)

Nice to see I ain't the only one in a lake still.
It's been a VERY long open water season.
Started mid-March and still at it.
2 swim caps and gloves make it quite doable.
Other than a chilled out beaver (how Canadian is that), I had the lake to myself yesterday.
16 minutes to cross.
On the way back with the noon-day sun reflecting off the water, I became disoriented.
Swam through the biggest patch of water weeds ever on the way back "home."
At this point in the season, it's not really about the time, it's about the experience.
& I had that.
Ok, ok, 1500-ish metres. 32 minutes.
What else would you expect from a Hydrosloth?

---

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

My pool is still closed due to a water leak that they can't find. They thought they had it a couple of weeks ago, did some repairs and filled the pool.... and it leaked. So now they are bringing in a company to do thermal scans looking for voids under the concrete to see if they need to replace the membrane under the deep end.

Good times.

Tuesday 11.5 mi run, 1000m swim
Wed. 34 mi bike, 2.8 mi run
Thurs. 7.3 mi run, 18.5 mi bike
Today 7.1 mi run, 1850 m swim

1000/50 kick/500/50 kick/200/50 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

Yesterday:

AM:
regular 700yd warmup
4x[ 100IM - 100fly kick - 100 pull (paddles + ankle band) - 100 free kick - 100 free]
4x50 ez speed
2x50 easy


3000 scy


+4mi run in the heat (PM)




aside: I was on the LowTideBoyz podcast earlier this week discussing the Odyssey SwimRun Austin course if anyone is attending that race and wants info on the course.

---

-----

Ideal conditions here on Florida's West Coast, I've been doing a 1.2 mile swim parallel to the beach with a turn around to equalize the minimal current. Our informal swim group ranges from 90+ years old to a gal who was on a college swim scholarship last year. I'm in between the two.

---

"They know f_ck-all over at Slowtwitch"
- Lionel Sanders

IM Day: 2500 SCY for my 45 minutes
Continuous 4x300 IM in 18:09
400IM K
5x100IM Pull on 1:40 (1:27-9)
6x50 stroke on 60 (37-46)
100 easy

Tomorrow's plan

200m warmup, then 7x400IM on 8 minutes. This takes me to end of swim number 1. 15 min break then swim number 2, 7x400IM on 8 min (maybe 8:15 if I blow up), then 200m cooldown.

Wish me luck! I did the first half workout on Sunday nite after a hard 15km hill run and 35K indoor ride mid day. So lets see how it goes doing double the workout. My swim volume has been good so should be doable but the question is how much I slow down (or not). Probably have a large coke in between during the 15 min break.

Good luck on your “mega” workout. I can’t imagine doing some of the IM sets you that you do and your doubling up on your limited swim sessions. No races, but you’ve kept the training going really well.

Too smoky here to swim this morning from the Silverado Fire. Ashes dropping and eyes burning. Seems clear south of Laguna, so we're going to check out a pool.

---

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

oK it was a success. I hit the target paces in the first half pretty easily coming in on 7:33 to 7:45 made it easier on the next one and leaving on 8. I was finding that going a bit harder and coming in closer to 7:35 . The hardest part was having to leave the pool all wet in 1C temp and looping around the building. My first two 400's back in were my two slowest at 7:45 each, but then I loosened back up and picked up the pace. For my 13th I went all out and went for an 800IM. I thought the 200 fly would be well over 2 min but it ended in 3:48. Then as I did not drown in the 200 back I picked up the pace in the 200 breast and took the final 200 free hard. I thought I could break 15 min but pushed too hard on the 200 breast and then could only do a 3:19 final 200 free for a 15:04. Cooled down with a 200IM and random free for 6200m in 2:02 with 5800IM.

It was bit of a breakthrough workout as I found something in my breast stroke catch that we previously slipping. Sometimes when the workout is long enough and you can't muscle you end up searching for finesse because you do not have the option of using power to go fast....just streamline and catch.

Congrats on your set, you are a crazy man.

Yesterday's swim" 39F air temp, drizzle, whipping winds. Had to break out the decades-old swim parka. On the bright side, I got the pool all to myself (and the lifeguards). Pool is nice and warm but getting in and out sucks. They have one heat lamp by the side of the pool, and when it's this cold they put the lifeguard stand right under it. Unfortunately it's also right in front of the best lane-- in the center of the pool and the least amount of current-- so I chose to move lanes and not splash them on every flipturn.

300 warmup
8x50 drill
4x500 threshold effort on 6:45. First two swim, second two paddles and ankle band. 5:44-38-44-44
2x50 easy, regain water feel after paddles.
8x25 fly on :30. This set was to really feel the current in the lane and also I had not done fly in a while. Odds were 14.6-14.7s, but evens were 16.0-16.4s.
2x50 easy warm down

3100 scy

afternoon session was ~30minutes body-weight strength and stretching.

pool pic (can't see the fog/steam as much in the picture, but you can see the wind whipping the flags around)

---

-----

7.3 mi run 64:30
1400m swim

1000
50 kick
150 swim
50 kick
150 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

I found out why I cannot get a lane at local pool. Everytime I call to reserve the lane I get beat to it. Same thing on line. Found out today that aqua fit people are reserving lane during lane swim time and then aquafitting it in deep part of lane. Will have to talk to local pool manager!

---

They constantly try to escape from the darkness outside and within
Dreaming of systems so perfect that no one will need to be good T.S. Eliot

From what I understand at my local pools you can't do lengths during public swim and you can't do anything but lengths during lane swim or the lifeguards will kick you out since it is too complex to maintain distancing in either scenario.

Today's swim, 25 minutes of warmups, drill and a few 25's dolphin kicking under water one length on stomach, return at surface dolphin on back. Some with fins some with single leg fins, some with no fins. Then final 30 min was 50 fly 50 free 50 back 50 free, 50 breast 50 free with ~5-10 breaths of rest in between (whatever I needed) repeating the cycle for 30 minutes (six times). Definitely a fun workout. On the free legs and back legs I was trying to do 5-7x dolphin kick starting each leg. One of the local masters swim studs was at the pool and he gave me credit for being a real swimmer (vs triathlon hack).

getting after it today (water still warm, air temp at 50F and blustery wind):

300 easy
8x50 drill
2x50 25 sprint/25ez
8x200 strong on 2:45 [2:13-12-11-10-10-10-09-08]
2x400 paddles and buoy, keep up the effort, 1 min rest between [4:15-4:13]
2x50 cool down

3300scy

+30 minutes on the treadmill easy running

---

-----

I'm feeling you on the hot pools, earlier in the week dan and I did a 2000 for time and it was 86 degrees!! Needless to say, I was cooked at 1500 and backed way down just to finish. Yesterday and today it is still hovering at 84/85, so longer stuff has to just be done at slower paces. Today:

300/200/100s@1;40 base (4;19/2;47/1;18)
1000p hard descend 12;48 (6;28/6;20)
6x100@ 2;00, odds breast, evens pull descend (breast-1;33/1;30/1;28-pulls-1;18/1;16/1;11)
6x50@1;10, odds back/evens pi;; descend(back-44/42/40--pulls-36/33/32)
2500SCY

2500 SCY in my 45 minutes

1000FR 14:00 (6:55/7:05), 400IM Kick
6x100P on 1:30 (1:13-6)
8x50 Stroke IM order on 60 (37-45)
100 drill
Indoor pool much less crowded and easier to get a lane than outdoors in August. However with COVID cases increasing in MA, there could be another shut down of pools coming if spread gets worse.

24 min of warmup drills and dolphin kicking on back and front with and without fins.

Then

6x50m breast followed by five cycles of 50 fly, 50 free, 50 back, 50 free, 50 breast, 50 free with seven breaths of rest between 50 sprints.

I was finishing each cycle on 6 min.

Tomorrow may do 100's rather than 50s