A quick June update…swam 29/30 days. Raced three more sprints, 2 wins and a second place in the 65-69’s. A quick 1500 today at our local outdoor pool to start the month.
I know I don’t post a lot TC, but I always enjoy reading the thread!🏊🏻‍♂️🏊🏻‍♀️

I know you're lurking! I was thinking of you on the 30th and actually would have bet you'd done 30 swims as I thought "no pool closures in June for holidays".
Congrats on the podiums!
Our outdoor pool is open now but the hours aren't what I like (I like first thing in the AM).
always good to hear from you.

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

5125 yd swim for July 2

5 x (500 swim, 50 kick) desc to moderate 707, 653, 647, 636, 625
10 x (100 fast, 50 kick) 1:13s except fourth was 12
500 swim
50 kick
200 swim
50 kick
50 sidestroke
25 kick

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

Spent last 10 days in Vegas, only got one swim in the middle to try and bridge the gap. IT was a really good and fast one, 3500 of different stuff, and today got in again after returning yesterday. Feel really rested muscle wise, but weak and tired from lack of sleep. Sea level pool at 83 degrees:

4x(500s/200IM kick@4;30) swim@7;30(6;58)swim@7;00(6;31)2 pull@7;00(6;17/6;10) kicks(3;46/44/39/36)
10x50@1;00 mixed- buoys(39/38's)fly(36) breast(43)
3300SCY in 57 minutes

I would feel stiff / off after that much time out, glad you felt good. July 3: 2.55 mi run (23 min), 2525 yd swim easy, 4.63 mi run (42 min)

2 x (1000 swim, 50 kick) 1408, 1355
2 x (200 swim, 50 kick) 2:40, 235
25 kick cd

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

Guppy/AOS here. Started swimming at the pool a couple weeks ago at lunch time 3-4x a week. Mostly 25s and 50s for a total of ~750-1000ish yards, just getting a feel for the water. Think I did a 100 once...maybe. Still in the gasping-for-air-after-1-lap phase.

Friday afternoon someone told me about the Kamakahonu race, a 1-mile ows taking place in Kailua bay today. So I figured hey I've clearly put the work in and am ready to rip ;)

Started towards the back and did my best to follow the long green line of caps headed towards the buoys. After the first couple of minutes I was already having to do rest intervals w/the breaststroke as I can't get in a good rhythm breathing yet w/fr.

Kept rotating between fr/br/bk all the way to the finish. Came in right around 41:00 I think (had to leave right away after, busy weekend). Right lat/pec sore when stretching within about 20-30 minutes of getting out of the water. Left side not so much, which makes sense as my stroke on the left side is especially lackluster (similar coordination difference in how I throw a ball with right arm v. left); sort of falls down and then ends up sweeping across to my right hip.

Overall, had a great time and am stoked to have found a new-to-me non/low-impact endurance sport to get into. Movement patterns have always interested me, so I'm excited to figure out the mechanics and body positioning side of the equation.


*: Got covid end of July '21. Fairly persistent dry cough for several months. Taste/smell shifted and all foods made me very nauseous. On avg ate 1 cup of brown rice a day until around Halloween. Went from waking weight of 188 (had been lifting at the gym primarily previous 6-7 months) down to 148, which is a few pounds lighter than when I graduated high school. That was leaner than I've ever been as an adult, so much so it made me wonder about getting back on the bike in fact (I used to race around 154-158), but I really couldn't do much other than walk a few miles a day and even that would make me dizzy enough at times I'd lose my vision and need to squat down to avoid falling over. Muscular strength, aerobic capacity and anaerobic capacity are all extremely low relative to where I've been before, but it doesn't feel like there is actual long term damage. I just got really weak and had no motivation to do anything other than walk at the beach and splash around in the water like a kid a bit. Back to about 168 now, which is right around where I'll stay most likely, although hoping to trade a few lbs of fat for muscle.

**: Hi Monty :)

~2100 yards today in 45 minutes
Mostly slow zone1-2 stuff , rehabing an ankle sprain I got a few weeks ago , not ready to fully kick or push off with that ankle yet
Went after one of the 100s for 1:08
Also tried out a nose clip which will hopefully stop the insane congestion I've been getting in the days post-swim , all good so far

Try this - think about generating force with your elbow as you pull back. It's not the case that your elbow really generates a ton of force but thinking about that as a pulling surface helps me engage my lats.
You can also do finger drag drill - when your hand comes out of the water, drag your thumb along your hip from the area on your leg that is level with the bottom of your butt cheek, and as your hand moves up, drag your fingertips along the surface of the water. Most of the point of this one for you would be to help think about left hand to left hip, not right.

congrats on your OWS race!

---

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 outside swim in a long time so i brought the big rescue floaty just in case. Really interfered with my kick.

the color coordination with your caps is also quite fashionable

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

QUESTION: suppose you needed to carry your own gels (lets say 6 of them) for a long OW because you didn't want to have to rely on the kayak support the race provides for your stuff. How would you do it? The ideas I have so far are double caps and stuffing a couple up there, and others in a plastic bag that I'd stuff into my swimsuit (either belly or tush area, I guess). Other ideas?

---

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

**: Hi Monty :) //

It is so great to hear from you once again on the fitness front. And I remember the zeal in which you attacked the bike with, so nice to see you have that same fire to learn a completely new sport, and not an easy one at that.You are on the right path, just ease into it with short intervals where you can hold your stroke, then as you get more comfortable and fitness, push out the distances, as long as you hold the stroke.


You had a typical experience in your first little race. Even though you think you went out super slow, it is always harder than you think, and you will have hard decisions to make later in the swim. Yours were to just slow down and do some floaty stuff, which is completely fine. Get your composure, and then swim what you can to the end, and take all that knowledge into the newt one.


Are you just visiting Hawaii, or do you live there full time now? Really great to see you drop all that weight too, it is an anchor around our sport pursuits, and of course our daily lives too..

I'm full time here now. Living in the Waikoloa resort area since winter 2020 and now working at the Kona pool as a lifeguard starting a month ago, which was the catalyst to get better at swimming.

That obsessive zeal of the past w/the bike is coming back pretty strong in part because I'm watching people swim all day now. As I get a better idea what I'm looking at, I'm finding that people with a sloppy stroke make me feel physically uncomfortable/anxious. Can only imagine how I'd cringe seeing myself :) Thankfully there are a few hydroballerinas (not actual synchronized swimmers of course) gliding through the water, seemingly incapable of splashing, which bring about a sort of internal consonant resolution to the barbaric dissonance of the furiously fighting flailers.

Appreciate the advice from you and Tigerchik. Looking forward to getting back in the pool on Tuesday.

What about wearing one those flask belts? Or Nathan makes some good compact belts and you could put your gels in a ziplock and then the belt.

Honestly, as to the gel problem, I would keep it really simple. I would just shove the 6 of them flat underneath the legs of my jammers, you have the same option with your suits I believe. More to the backside so they are mostly out of the water too. Then just grab and eat, then shove the empty back into the legs of the suit. Just get the bigger ones with more calories so you dont need as many..

I think men's jammers are better suited (no pun intended) to this than women's suits. *considers swimming in jammers and a bikini top, or buying a tech suit

---

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

A single flask is not a bad idea - it would save time on tearing a top of a gel and I wouldn't have to worry about trash.

---

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 much prefer flasks. You can add a little water to the gel and they are way easier to slurp down. How far is the swim?

I'm looking at a race that has a 5k and a 10k. I don't need anything if I do the 5k. The 10k is a different story.
Good idea on adding water to the flask, too.

---

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 have seen people carrying gels in their swimmers, not so much in the cap area. Not seen them use a plastic bag either. Plastic bag could be a hassle when trying to get the gels out.
If its a 10k, may be worth having some water as well depending on water temp and conditions?
Sounds fun

Yep that's exactly what I would do monty!
When I have done my 10ks (some pool and some in OW) I have usually made up a drink - about 800-1L of water and 250-300g of table sugar and get that down. Gives you a massive bloat at the end of the swim haha! Obviously can't take that around with you if you are in OW and don't have a paddler

I thought the plastic bag would be good for collecting trash and possibly reduce the edges of gels cutting into my skin.
Water should be available w kayak support, it's getting the gels one prefers that is harder to count on. Good point though. I think I'm liking the flask idea and gel/h20 mix more and more.

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

Still lurking/swimming.

So.....um.....I only care about swimming 100m, 50m, 25m, and 12.5m now. (I know.....this is a triathlon forum!!!) I swim those 4 distances in every warmup, every workout, and every cooldown. Goodbye 200m, 400m, etc. It was "fun". No more gasping/slogging endless lengths with shit form. I love the way I feel during sessions since I made this change. My swimming really is much better.

Sub 1:15 100m is now my main goal in 2022.

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

USRPT, or ultra short race pace training, has gotten popular (for good reason) in the past few years. It's very focused on lots of short reps. There's a bit more to it than that, but there's some good science behind your new methods.

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

yesterday 7.05 mi run (65 min @ 2% incline on treadmill), hamstring and glute exercises, 5 min arm bike, 20 min kayak
today 4775 super tired yards

500 swim
50 kick
5 x (200 "fast", 50 kick) 2:36, 36, 34, 34, 32
500 swim
50 kick
450 swim
50 kick
4 x (100 "fast", 50 kick) 1:16, 15, 15, 15
400 swim
50 kick
3 x (100 "fast", 50 kick) 1:16, 15, 15
350 swim
75 kick

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

Advice for this workout??

I have to swim many long pieces (1500s) in a 50m pool that is somewhat crowded, and not organized by lane-speed. It's a free-for-all. There's no way to evenly pace them. I don't really need to time-trial these, just swim continuously, to meet the workout goals. I also do not want to pass in the middle of the lane, I just feel like a brat when I do that. I am thinking of swimming a kind of fartlek, sprinting or swimming 'tempo' when I have many clear meters ahead of me, and slowing down when I inevitably get close to the snorkel-breast-stroker.

Anyone else 'solved' the issue of a long set like this? Any advice would be appreciated. Thanks!

your idea seems reasonable. If you just need to get the distance in, I think that's fine. The only other thing I can think of is to find enough friends that the 3-4 of you can have a lane. IDK what you'd have to buy your friends (brunch or the like) to get them to do that workout with you :-)

too busy to split a lane? I think splitting is far superior to circling for two peopel doing different workouts. 2 people doing the same workout I'd rather circle

---

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

Dr. Tigerchik wrote:

QUESTION: suppose you needed to carry your own gels (lets say 6 of them) for a long OW because you didn't want to have to rely on the kayak support the race provides for your stuff. How would you do it? The ideas I have so far are double caps and stuffing a couple up there, and others in a plastic bag that I'd stuff into my swimsuit (either belly or tush area, I guess). Other ideas?

Another option would be a mega gel like the one Precision Fuel sell. Their PF 90 is the equivalent of 3 gels and comes with a screw off cap:

https://www.precisionhydration.com/ca/en/products/pf-90-gel/

thanks!

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

Thanks! I just swim solo, and the lanes are extremely oddly (in every sense of the word) populated, so splitting or sharing a workout is not possible. I suppose many 1500s is a challenge enough for me, I should be lucky to break up the monotony!

how many are you supposed to do and what are you training for that you're doing 1500m repeats?

I think a lot of 50m pools rarely have themselves strung LCM because if you put a bulkhead in you get more lanes, and hence fewer people per lane.

I would not enjoy having lots of people in my lane. I get annoyed when I have to share w one person.

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

I would do what Monty suggested. Get a suit with jammer legs and stuff them up the bottom on the leg. That's what I do in SwimRun with a reusable cup. If you can't get rid of trash then the soft flask is a good idea. The SwimRun crowd is increasingly turning to flasks, but i like a little variation in my goop during a long event. Otherwise I'd prob tuck stuff in the back of the waistband, but not sure that is an option on a lot of women's suits.

Jul 1 swim:
3k run to the pool
(in a 70F spring fed, 100-ft pool):
~900yd warmup
4x200 strong cruise on 2:45, holding 2:16's (due to the length, this pool is ~1s slower per 100yd than a normal 25yd pool)
67yd easy
4x100 threshold-ish effort on 1:25 started at 1:05-05-04-03
2x67 yd easy
4x [67 yd fast on 1:00, 33 yd easy on 30s rest] 38's for fast 67's
2x33yd easy

2800scy

then another run back to the office, ~2.9mi

Jul 4 quick swim:
back to the hot YMCA pool
700yd warmup/drill
5x100 red paddles + ankle band
2x200+ 2x250 blue paddles + buoy + shoes


2000scy total


For any CA folks, I'm entered in the Santa Cruz Rough Water mile and 2.5mi Master's National championship (Cruz Cruise) at the end of the month, if you're racing or in the area come say hello. I'm entered in the wetsuit division because I'm not crazy and that water is like 57-60F.


Off with my son to cub scout camp tomorrow until Saturday. I asked about swimming in the lake while I'm there and just got a 'why would you want to do that?!' response. I think it's about 1km between the two docks they have, so might even try a swimrun circuit. Of course they have a 25yd lap pool there as well, but are not likely to let me use it without a lifeguard present.

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they may not be super stoked about you OW swimming w/o a lifeguard, either (or at least someone in a boat). I worked at a camp with very specific rules about that (for good reason in terms of legal responsibility). Of course that quote about begging forgiveness and asking permission comes to mind. Maybe our rule was just "no swimming alone."
Obviously, the solution is to get your son a LG cert :-)

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

Finally back in my home pool, and it is still quite reasonable at 82+ degrees. Couple of choppy weeks, but time enough to get back into a groove and get ready for the lifeguard nationals in mid august, and a couple OW races before then.

12x200as 3x(3x200s@3;10/200IM kick@4;30)swims(2;52/49/43)buoys(2;41/39/35)pulls@3;00(2;27/26/23)kicks(3;54/46/43)
12x50as 3x(3x50buoy@;50/1;00/1;10/50fly@1;00) buoys(39/38/37/38/37/36/38/37/35)fly(36/35/34+) 2x100IM kick(1;58/1;52)
3200SCY in 57 minutes

Sojourner - props to toughing the OW swim out!
I enjoy the conversation about fueling during races, not something I've previously considered outside 'marathon' distance OW swims.


Su - 2.4mi race down in Cape May NJ. 46:33 for 15th/230 with wetsuit. Mostly lifeguards or HS/College swimmers ahead of me. This was was with the current the whole way. There were not many buoys and it wasn't obvious how far out from shore to be so I may have swam some extra. The uncertainty made me keep my effort level down some, I was originally planning to push in hard from the second to last buoy (of 6, not evenly spaced just based on jettys) but I never saw it. Jelly sting across the face in the last five minutes but other than that it was pretty pleasant! No dead arm feelings so should have pushed harder. GPS had 4516 yd which is basically right on, current probably took off 10-15 minutes assuming I have a sub 1hr 'fair' ow swim in me.


Ran 2 miles back to the car carrying my wetsuit along the beach, 7 mile run in proper running clothes/shoes shortly after then another 6 mile run at night.


Mn - ~3000yd swim in the bay with the wetsuit on. Wife kayaked along side me, GPS was wonky so estimate on distance but was 45 minutes total. 15mi LR prior


First real (ie trained) dip into the triathlon world this coming weekend with an olympic distance.

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'22 IMMD, '23 SwimRun MD

Thanks for the heads up on the Santa Cruz OWS's, I will take a hard look at those. I have a really good friend that lives up there and is a swim coach, so maybe turn it into a trip with two purposes. And I want to take a second here and bring up an old debate about swimming with paddles. Of course we know that the new swim/run series is all about the equipment, so great reasons to add a bit more in if you do those races. But before those, there was always this chatter that why pull when you dont race with buoys and paddles. So I finally found the answer!!!

https://www.clubassistant.com/...049984803.1657144218

I had never heard of this race before, but man, is it right up my alley. You get to do two different 400 swims, one with buoy only, and one with paddles and buoy. It is my so called wet dream of a race!!!! Suck it hand swimmers...(-;

Felt off today, so just got in some distance to try and capture my old form from a couple weeks ago:

6x100as 3 swim@1;40(1;29/28/26)3 IM kick@2;10(1;58/53/48)
5x500as 2 buoy@7;30(7;00/6;54)2 pull@7;00(6;22/6;19)1 IM kick@10;00(9;36)
8x50 buoy@;50(39 to 37)
3500SCY in 57 minutes

Warmup: 4x100m quarter-effort, 4x50m half-effort, 4x25m three-quarter effort, 4x12.5m full-effort.

50m full-effort - 36.0sec

Cooldown: 2x12.5m, 2x25m, 2x50m, 2x100m.

I love this short shit.

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Another rule should be if you get your back wet you're doing it wrong! That looks like its a lot of fun

Yesterday 10.61 mi run in 1:41 then glute and hamstring strength
Today 4625 yds and shoulder exercises. Little under calories

1000 swim, 50 kick
9 x (100 fast, 50 kick) 1:16, 15, 14, 13, 13, 12, 13, 12, 13
800 swim, 50 kick
7 x (100 fast, 50 kick) 1:14, 14, 13, 12, 13, 12, 12
250 swim, 75 kick

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

Th 4000 yd via

2x500 (7:08, 7:02)
5x200 on 3’ (2:41 :42 :41 :39 :35)
100 ez
500 (7:10)
5x100 on 1:30 (1:19 :20 :22 :21 :22)
3x100ez
3x150 on 2:15 (2:03 :03 :04)
50, 100 ez


Wore my new suit (jammer) which is a big improvement over what I have been using which is essentially a drag suit. Progress!

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'22 IMMD, '23 SwimRun MD

Today:

WU = 4x100m + 4x50m + 4x25m + 4x12.5m

100m push (1:22.0)

CD = 2x12.5m + 2x25m + 2x50m + 2x100m

Total 1225m. My form feels much better doing these "new" sessions. I don't miss 200m+.

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I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Wore my new suit (jammer) which is a big improvement over what I have been using which is essentially a drag suit//

New and fast suits are the best, especially when you are about to have a good swim day with them. I find myself doing about a 1/3 or my yardages now with my fast suit on, it lifts the spirits and pace in an otherwise lackluster workout..

12x200as 3x(3x200s@3;10/200IM kick@4;30)swims(2;47/40/37)buoys(2;39/37/35)pulls@3;00(2;26/22/19) kicks(3;49/42/39)
6x100@2;00, odds buoy/evens pull hard--buoys(1;18/17/16) pulls(1;06/06/07) 100swim/50kick
3150SCY in 56 minutes

About 2000 yds. About 60 minutes. (In this same session, the swimmer next to me, who has a Channel swim under their belt, did 3000 straight, so maybe you should just do that workout!)

20x50s on :50
3x200s negative split, descend each 200
4x50s on :50 fast, descend each 50


Had my slide rule on deck for -- 3x200s negative split, descend each 200.

3275 yds easy, 1.7 mi run easy. Hip flexors are sore from 11.1 mi in 1:41 yesterday.

500, 450, 400, 350, 300, 250, 200, 150, 50 w 50 kick after each
25 kick cd

Headed to mystic CT for the 1500m shark fest swim tomorrow!

---

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

Good luck in your race tomorrow, doesn't quite seem long enough for you though..(-;

I finally got to do my distance day today, need to start to fill in some longer days to get used to just swimming long. Think I might do the masters medium OW champs at the end of the month in Santa Cruz. Only problem is that the water there is mid 50's at the moment, and it is 2 1/2 miles with no wetsuit!!!

7x500as 3 buoy@7;30(7;10/6;56/6;48)3pull@7;00(6;20/6;16/6;11)kick frog/flutter@10;00(9;20)
10x50as 5buoy@;50(39's)5frog@1;00(53/54's) 200 easy pull(2;40)
4200SCY in 66 minutes

Are you training for open water events? If so, what about instead of viewing it as a 'problem', view it as an 'opportunity' where you can practice switching gears, passing people, sighting (so you don't hit anyone!), etc. It might make it a lot more engaging rather than frustrating, while also allowing you to get in more specific racing skills.

---

http://www.masteringflow.info
http://www.youtube.com/@masteringflow
http://www.andrewsheaffcoaching.com/...freestyle-fast-today

thanks - yeah, gotta take what you can get though; this race is in Mystic, CT where my cousins live so it was half an excuse to race and half an excuse to hang w them!

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

well, I represented Fishtwtich ok today I think. 18:09 (1500m advertised - I don't have a waterproof smartwatch so idk what actual distance was but it felt about right), 0.27 knot ebb tide (so helps, to the tune of 0.3 mph says the web). FOV win, 2nd overall overall non wetsuit, 6th if you count wetsuited people.


water tasted awful! V brackish. I got an early lead out with a couple other people but not close enough to draft, spent the race trying to catch them, got caught myself w 150m to go or so, and lost the sprint to the finish. Course marking sucked; they relied on the channel markers that are already there and not nearly as visible as bright yellow buoys. But, I think that's my only complaint, aside from I'd take a longer swim ;-)


https://mysticsharkfestswim.itsyourrace.com/Results.aspx?id=15324

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

great swim! sounds like you were doing some honest work trying to chase down the group and not drafting

I was, but drafting is legal (and good tactics!). No shame in that as far as I am concerned. I was just too far back to do 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

So, your signs helped? Or no?

Any pix?

---

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

Dr. Tigerchik - nice job in the 1500!

Sa - Olympic Tri in 2:39:54 for 17th place/179 finishers (1st AG /12) via 24:06 1500m swim, T1: 3:25, 1:33:24 27.5mi Ride, T2: 1:54, 37:03 '10k' run (6.09 on my gps).

Swim - 4th fastest swim, Didn't feel that fatigued during the swim but felt the heaviness of a solid effort after so it was a good swim.

Bike/Run - a mile or so into the ride I took the wrong turn down the sprint distance course, added about a mile total (the course is already a little longer than the 40k distance). 71st 'fastest' bike. The ~3 minutes I lost by biking extra would have moved me to 13th place OA. 2nd fastest run


Mn - 2600yd swim via 1000free and 1600misc kick and breaststroke. Left shoulder hurting, pretty sure its muscle related, probably from the ~67 miles of biking over the weekend but maybe from the swim race. A non-running related pain is not something I'm used to! Going to ice and maybe skip this weeks second swim.

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'22 IMMD, '23 SwimRun MD

There is a wetsuit division, which I entered. The USMS rules state 60F is a cutoff to make everyone wear a wetsuit 'or have a thermal plan in place' whatever the F that means.

Did not get to swim or even run at all during 3 days with my son at scout camp. >100F every day. Lots of walking but nothing that would classify as 'training'. Not even enough room to haul ass in the canoe or kayak before getting yelled at by staff. At least they were right about the lake temp, is was well over 90F. They even made me take a swim test (100 yards, last 25 backstroke); the guards were laughing at my swim by the end, said it was the fastest one they have ever seen.

Went to Barton Springs pool yesterday for some swimrun wetsuit testing, did about 2k yards dodging floaters and slow swimmers, then a nice build 6.3 mi trail run in my race shoes.

This morning's swim:
2x[200 swim, 4x50 drill]
3x[400 pull, 100 kick, 200 swim]
round 1: paddles and ankle band
round 2: buoy only
round 3: large paddles and buoy
2x50 easy

3000 scy

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I'll post pics if someone can tell me how to do so, I've never figured that out

I didn't see the signs from the water, but they helped in that they made me excited, and served as a vessel for some nervous energy. So yes. And they made some other spectators laugh I heard so that's 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

thanks; great job in your tri! Top ten percent is awesome. Your run time is LIT.
I can't recall how much open water swimming you do, but if you aren't used to sighting, that might cause the shoulder soreness.

---

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

You are allowed to log the swim test as a swim for Big Kahuna challenge and for general training purposes, I would... LOL

90F?! holy moly where in the USA are you? or not in the US?

I'm sorry you didn't get any workout time 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

Central TX, shallow lake that is also used to cool a power plant. stuck my hand in and I was shocked at how warm it was, even at 2PM on a 100F day.

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I sent the race director a message about the swim, and he said if the temps are really low, they are going to just put in place more safety. It didnt seem like he was going to allow wetsuits for the division awards, but they will have separate awards for the wetsuit folks. I really hope they keep the swim skin, but of course it is going to be very difficult to swim for over an hour in that really cold water, brrrrrrrr! I called my swim coach buddy, and he said at the moment it is unseasonably cold, mid 50's..

On that note, I got in my sea level pool today, and it was 111 outside and 84+ in the pool. I went pretty good, but the 4k really drained me, and I have gotten used to my local cooler pool.

30x100as 15 buoy@1;30(1;21 to 1;17's)5pull@1;25(1;13/13/12/12/11)5 IM kick@2;05(1;53 to 1;47)3p@1;50 hard(1;07/05/04)2 IM. kick(1;53/52)
12x50 odds IM order@1;10/evens kick@1;20) fly(34/33+) back(42/41+)breast(43/41+) free(32+/32) kicks(56 to 53's)200 kick/200 medium pull(2;31
4000SCY in 66 minutes

Ah. I spent the academic year in Stillwater, OK - perhaps I'll get to meet you in person at a race at some point.

---

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

Mon. July 11 - 9.4 mi easy run (94 min)
Tu. July 12 - 4325 yd swim

500 swim + 50 kick
100 fast + 50 kick (1:16)
450 swim + 50 kick
100 fast + 50 kick (1:14)
400 swim + 50 kick
12 x (100 fast, 50 kick) 1:12, 12, 12, 12, 13, 13 (bad turns), 12, 12, 12, 12, cramped, 12, cramped, 12
100 cd

---

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

Went to the sea level pool yesterday again, and still hot. And speaking of you cramping, I have been cramped up after workouts in this hot water, with 110+ outside when getting out. And funny when I swim in the cooler pool, no cramping, so definitely heat related, and I just lose a lot of sodium when it gets hot.

5x100s@1;40(1;25 to 1;18)5x100IM kick@2;00(1;55 to 1;46)
1000p descend@13;30(12;23-6;17/6;06) 300IM kick@6;30(5;45)
10x50 buoy@1;00(38 to 34)200IM kick(3;49)4x50@1;00, 2back(46/43)2buoy(39/37)200pull(2;26)
3400SCY in 60 minutes

5x200 indoors scy, 2:50s
Checked and a lane had opened up outdoors, then
5x100IM scm 1:50s
5x50 hard effort

Then 4 days of canoe slalom racing in 100deg-plus heat, jumped in the river before and after every run.. a sort of swim..
2nd in combined race solo (slalom run score plus 2mile downriver time), missed a podium in tandem because I fumbled and hit a gate with my paddle after going through clean, bah. The 10sec penalty moved us to 4th..

Falling out of the canoe while racing is known as 'joining the swim team'. Fairly small team this year, a relatively easy bit of whitewater.

Came home tired and hot which was expected. Woke up with a cough and fever which was not expected..
COVID test positive, on third day of self isolation.. despite 4 shots of vaccine, and being outdoors the whole time. Odd.
The fatigue is extraordinary, haven't felt this bad since cerebral malaria in 1989.. o2 sats so far are ok, 95 or so. On paxlovid which makes everything taste like bitter ashes, better than an er though.

 warmup 300 yards
8x50 drill
3x600 as alternating strong/cruise, 1min rest
#1 - swim, by 100's (strong pace 1:03-1:05, cruise ~1:12)
#2 - pull, large paddles and ankle band, by 75's. same pace as the swim
#3 - pull with large paddles only, but 100's again. (strong pace ~1:02, cruise ~1:09)
6x50 cruise working on distance per stroke

2800 scy

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yesterday 9.3 mi run w/ 6k @ 8:57/mi, couple min walk, 5k@ 8:34/mi
today 5325 yd swim which was probably too long as I have a 5km OW race on Saturday (this is the one I was trying to decide between a 5k and 10k and figure out nutrition if I did the 10k... going with the 5k as haven't gone over 6000 scy in a very long time)

anyway

1 x (500 swim, 50 kick) 7:09
5 x (200 fast, 50 kick) 2:33, 30, 28, 27, 27
2 x (500 swim, 50 kick) 7:00, 6:57
5 x (100 fast, 50 kick) 1:13, 12, 13, 12, 13
3 x (500 swim, 50 kick) 6:55, 6:54, 6:45
25 kick cd

That put me over 500,000 yards for the year.

---

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 cracking the half million mark already, with many months and yardages to go!! And you would be fine in the 10k, at marathon distances you cannot expect to do all that distance in one day anyway. Folks dont run 26.2 miles a day training for a marathon, it is more just a build up over time to get used to swimming that pace you need. I think 5k in training is plenty, and you have had several of those days in the past, even further if not mistaken. But the 5k you will be able to blast a lot harder, and not really have to worry about nutrition, so there is that, good luck...

I got back up to my high home pool, and it is still cool, ya!!! Put in some distance stuff again, trying to harden up my arms and back for my 5k and under swims coming up this and next month;

6x500as 3 buoy@7;30(6;57/6;40/6;39)IM kick@10;00(9;46)1 pull@7;00(6;16)IM kick@10;00(9;31)
2x(200p steady@3;00/100IM kick@2;30) pulls(2;35/2;27)
3600SCY in 60 minutes

Thanks. Where I've had some shoulder pain I didn't want to take the chance with the 10k, as tempting as it is. I'm hoping to do the 10k next year and bring my own kayaker, who can handle gels and take splits and stuff. That wasn't a possibility this year. Without the off/on shoulder issues over the past few months I would have definitely jumped in the 10k but it just doesn't seem worth the risk.

stop tempting me ;-)

---

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 water. After a couple months off with the help of covid, work and recovery. Feeling ok with 100 swam between 1:15 and 1:20. Hope to slowly ramp back up over the next couple months.

500 swim
300 kick
5 x 100 @ 1:30
5 x 100 pull @ 1:30
200 warm down

2000 SCM

monty I need heeeeelllllp (also paging OptimalAdrian and anyone else w solid OW creds)
my anxiety right now is that I won't push hard enough, and will be unhappy with the time. Here's the course map, and I emailed the RD to ask if the buoys are - as indicated in the picture - 250m apart for the first 1k, then 500m apart thereafter
https://www.swam.org/swam22-swim-event/#event


if buoy placement is accurate that will help. Certainly I can nab a split (I have a standard waterproof watch that should arrive from amazon today) at the turnaround. I think my plan is


500m split should be accurate because it's the turnaround for the 1k
halfway split is obviously accurate :-)


beyond that how do you know you're pushing hard enough (I'm sure the answer here is "if you're asking the question, swim faster"), how often would you look at your watch?

---

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

Had to do dry land.

Bands 30 mins at local soccer fields:

warm up/down
2x7 minutes continuous alternating stroke and drills w little resistance.
10x30 sec fly stroke w medium resistance, 30 sec rest.

2 mi. run at race pace.

Dr Tigerchik - Mostly just OW for races, so 3 this year and 1 last. I did do three OW swims (two of them races) in seven days so maybe that is what did it! Shoulder was feeling better not 100% for my Wd morning swim, not in the pool again till Mn so it will probably sort it self out by then. Goodluck in your OW 5k

Wd Morning 3600 SCY via
6x500 with 100 kicks in between, 500s all around 7:27, 100s over 2:30 with kickboard
Took it easy because of aforementioned shoulder

---

'22 IMMD, '23 SwimRun MD

my anxiety right now is that I won't push hard enough, and will be unhappy with the time. Here's the course map, and I emailed the RD to ask if the buoys are - as indicated in the picture - 250m apart for the first 1k, then 500m apart thereafter //

First of all, you need to get into an old school mindset for the race. The beauty of OW is that it is "not" the pool, and over analyzing how to approach it, well just doesn't work. You know your abilities, and you know your own PE when swimming hard. In the pool it is super important to not go out too hard and die, we know that more even pacing strategies get the best time at the end. But that is not so in OW, making a faster group at the expense of a little extra effort early, can lead to much faster times at the end. So you always go out too fast, get with the fastest feet you can(well within reason and your ability) and hang on. As in most races, that early blast off pace calms down, and you will get a chance to recover and hopefully that is your spot for the next hour. But if not, you can slowly fade off those feet to recover, and just wait for the next pair to come by. That is the beauty of OW, you can make that mistake and it actually is not one in the end.


So forget about all the pool pacing strategies, because even there the buoys could be off and it just messes with your head during the race. You dont need a watch(except for a race rundown after), just swim how you feel, and feel winded and stretched in effort. Knowing your strengths like I do, you should be going out in about 6;15 pace at least, with the suck of everyone blasting off. That should get you on some good feet, and then you constantly reevaluate during the race. If it feels too slow, wait a bit for some faster feet to come by, or try and go on your own. But if all you do is pull up and swim side by side, fade back again and just rest up for a big last 500 push on your own.


Now if you are the fastest swimmer in the race, well that is an entirely different strategy, is that going to be the case?

Carved out almost an hour while kids were at water park, did more speed today:

3x(2x200buoys@3;10/200IM kick@4;30/100stroke@2;30)buoys(2;46/43/39/31)2 pull@3;00(2;27/2;16)breast(1;27/1;26) back(1;25)
10x50@1;00-5 buoy(38/37/36/34/33)frog kick(54 to 51)
4x100pull- 3@1;40(1;16/11/08, extra rest then 1;02)
3000SCY in 55 minutes

thanks monty. "stretched and winded" here we come

---

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

5000m 1:24:38, which is 1:41/100m and I think that converts to 1:27/100 scy. Third female overall but they didn’t separate wetsuit from non. I did not wear a wetsuit. all very close (I was like 30 sec back from second and a minute back from first). I am happy w my effort, may write more later

---

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

Good job on the race, and definitely write a race report here, and dont leave out any details!! Did the two women ahead have wetsuits on?

At least one did - I know because I went back and forth with her for the first half of the race and then some. We split when we chose different sight lines. The other did not, I don't think. I'm hoping I might be able to confirm this when they post photos.

Monty, thanks so much for the help last night. I would have spent too much time staring at a watch. I didn't wear a watch. It is weird not to have clock feedback every 50!

The 10k started at 7:30, we started at "7:35" (IDK if it was actually 5 min)

Start to 2.5 - took off fast trying to get w the lead group. There were a couple swimmers going really fast and I couldn't stay with them, but I matched paces with a wetsuited female and we basically went stroke for stroke to the turnaround. At several points I tried to drop her (mostly to keep myself entertained) but I couldn't do it. At some point before the turnaround (it was an out and back) we went through some of the 10k swimmers. It felt like it didn't take too long to catch some of them.

Shortly past the turnaround, the wetsuit woman and I cut different lines. I was alone for a bit, then started seeing a couple people ahead of me, and someone - pretty sure female in a tech suit - started to catch me. We were close for a bit and I thought "this is the time to race, this is for places" and I thought I was pulling ahead. It turned out that she was taking a different line. I don't know how to explain this entirely but - while the buoys were in a straight line - the finish line was not also in that straight line, and I thought it was (it had seemed it going out). So she went what looked "wide" to me but was actually straight. I went close to the last buoy, then had to go left to get to the finish line. The finish line was hard to see because they didn't have buoys near it. I lost some time from the next to last buoy and last buoy trying to figure out what the line was.

Anyway, I felt like I put a good effort forward, basically went head to head with someone for the first half and that made me push, and I pushed over the second half. So the worry I would be unhappy with the effort - I am happy with the effort.

Time wise I guess 1:27/100 yd seems about right in terms of my fitness. And now I know to look more closely at the finish of a course :-)

thanks for all the support.

---

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 for the report, sounds like you had a fun time and something was going on virtually most the race for you to deal with. I would say mistake #1 was not to fade back and just get on that gals feet you swam with. Banging heads is a big no no for the meat of a race, and should be left to the final finish push. And leaving her for your own course was also number #2 in no no's. Unless you are absolutely sure about your line, you just want to be in a position to at the very least, have a head to head battle for that place with her. Times dont matter at that point, it is all about places.

But great job, each race leaves new lessons to be learned. I have to relearn many of the lessons, and of course they change as we get older too..

Didnt plan a swim today, but jumped in while kids were at water park with my floaty suit over my surf trunks for 40 minutes:

5x100swim@1;40(1;21/19/17/14/11)5x100IM kick@2;10(1;54/49/47/44/40)
20x50@1;00 as 5 buoy(38/37/35/34/33)5 frog(52 to 49)5 buoy(38 to 34)2frog(52's)3swim(36/33/31+) 100SD
2100SCY in 40 minutes

Dumb question - when you say sit on feet, are you literally behind the person? That always feels slower to me, like you're not grabbing all the water you could be (because it's turbulent). But you want to be directly behind, not kind of off to the side? In a pool I'm used to sitting on someone's hip - you don't want to be kind of on their hip instead?

Makes sense about #2. I thought I had the right line... I didn't :-)

definitely lessons! Part of the fun of racing. Thanks again for all the help.

---

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

7.36 mi run (fartlek: 5.82 at 849 and 2 x 4 min at 7.1 mph or better)
1775 yd swim easy

3 x (500 swim, 50 kick) 714, 704, 655
50 fly kick
75 scull

---

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

Dumb question - when you say sit on feet, are you literally behind the person? That always feels slower to me, like you're not grabbing all the water you could be (because it's turbulent). But you want to be directly behind, not kind of off to the side? In a pool I'm used to sitting on someone's hip - you don't want to be kind of on their hip instead? //

Yes you are directly behind the person, with your hand length between their toes. And that slow feeling is you just going easier at the same speed. The turbulence is the water moving in the direction you are swimming, so in the current. Ideally you should have been on someone faster than her, as you two were about the same speed. But where you ended up, the best spot was to swim behind her, rest as much as you can, the blast the last few 100 to take her out at the finish. Remember it is about place and not time, so you have to think and be tactical.


And no hip swimming, unless you are in a big group and that's the spot you find yourself. It is super difficult, and even the best pro swimmers most often just line up behind. Much easier sport to hold, doesn't bother the leading swimmer, and you can relax and just swim there. And how do you swim on someones hip in a pool, different lanes maybe??

yeah, drafting in the pool I've always been kind of sitting on someone's hip, better to be at their feet riding the lane line?

---

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

1200m today, first swim since...IMAZ I think? Pretty darn slow, 2:07 was the pace average. Need to figure out how to fit swimming in at lunch now that I'm at the office and no longer remote.

---

Washed up footy player turned Triathlete.

In the pool I dont think it matters where you sit if you are in different lanes. You have the lane line to hold your line for you, but I would guess you would get a tiny bit more near the feet than the torso. The lane line would block some of the pull, so being just a bit further back might yield a little more suck. Like that last 100 of the 4x100 relay that gets played so much. Lezak was past the feet to begin with, and then slowly just inched up, until it was just an all out sprint for the touch. But I believe he got the perfect suck along being a near body length back on the dive, and his time still stands as the fastest ever all these years later, and so many attempts from some of the sports best going after it..

Nice write up Dr Tigerchik, and I appreciate the drafting info.

Mn 4150 SCY via

2x500 ez (7:05 7:01)
5x100 hard on 1:30 (1:12 :13 :13 :13 :12) 50kick
500 ez (7:22)
2x(3x150 moderate on 2:15, 50ez) (2:00 :01 1:59, 1:59 :58 :59)
500 ez (7:26)
5x100 moderate on 1:40 (1:27 :23 :23 :22 :22)
50 kick, 50 ez

---

'22 IMMD, '23 SwimRun MD

Great job on the race. Sorry I didn't respond to your OW questions, I was travelling this weekend so not really checking slowtwitch.

Sunday was Odyssey Casco Bay. Results were 3rd men's team, 4th overall. Had some rough patches with my race partner, he cramped in the calf about halfway through the race then bonked hard the last 2 swims and runs. We should have been racing the leaders, but lost too much time around the rocky island where he cramped up. Then lost by just a bit to the next team due to the bonk-- these guys could run better than anyone else in the field but I had a huge swim advantage on them, just didn't have enough juice to pull us both to catch them at the end. Weather was great, air temp started in the 60's and probably approached 80 by the end, water temp was in the mid to upper 50's F with warmer and colder pockets as the depth changed and you cross some channels.

total was 21.2 miles in 4:09, about 17 or so running and 4+ swimming. Due to the course and low tide, 2 of the swims ended up being runs across sand bars between islands. I probably should have eaten more, as my stomach was rumbling and hungry on the last two swims. My partner definitely should have since he bonked hard, but I think he's got some training to change up (increase volume a lot) to be best prepared. I definitely need to do some more long hard OW swims with paddles, as I get pretty fatigued in the rear delts on the last couple of swims.

Photo below by Lars Finanger -- me dragging my partner up to the finish line (he was so bonked he didn't believe me it was the end)

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yesterday 8.7 mi easy
today 5025 yd swim

500 swim + 50 kick
8 x (200 swim + 50 kick) desc to fast 2:37, 2:33, 2:31, 2:27, 2:27, 2:27, 2:28, 2:29
450 swim + 50 kick
9 x (100 fast + 50 kick) all 1:12s except the last, 1:13
500 swim
50 kick
50 back
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

oh nice. I spend my summers about 90 min north of there. Congrats on your podium mens team 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

Just entered 3 races for the end of the month. LCM state champs 400IM on Friday, mile OW 57 degree swim on Saturday, and then the masters national champs on sunday 2.5 miles in that same cold water, brrrrr.. The 400IM will be my first in LCM in over 45 years, so should be interesting:

27x100as 5swim@1;40(1;24 to 1;14)10 as odds IM kick@2;30/evens IM@2;00--IM's(1;21/19+/17+/16/15)4x(2x100p@1;30/100IM kick@2;30) (1;12/10/9+/7+/11/05/11/07) kicks(1;52 to 1;49)
2x(150p@2;30/50fly@1;30)pulls(1;52/50)fly(37/35+)
3100SCY in 60 minutes

You really need to do a swimrun race, you would love it and be great at it. 3 more Odyssey races left this year, not too late to enter =)

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Nice, see you there! Did you enter the wetsuit category or no? My watch regularly hit 57-59F during the open water parts of Casco Bay, so the water was probably a bit colder since its averaging includes time when my arm is out of the water also. Face, hands, and feet were regularly cold but no problems with core temp in a wetsuit. I'll probably opt for the sleeveless suit. I don't see how they can have the championship race without following the USMS rules which state that everyone has to wear a wetsuit if the water is under 60.8F.

I emailed the race directors about a bag drop, they said I could stash my bag behind their check in table but they wouldn't be watching the stuff. They claimed most people just leave their stuff on the beach, but I have a good friend who lives in Santa Cruz who said do not do that. There are lockers at the amusement park/ boardwalk that might be useful if you can't/don't have a car to leave stuff in.

---

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Thanks - I don't think I'd enjoy it. The idea of swimming with a bunch of stuff is highly unappealing to me, and I like treadmill or road racing way better than any trail stuff.

---

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, see you there! Did you enter the wetsuit category or no?//

I entered the no wetsuit categories, kind of worried how I will hold up for the bigger swim at an hour+. I really dont have anyway to do a quickie acclamation here, all the water is pretty hot, even the local ocean is about 70 or so. Perhaps I will have to punt and wear one last minute, but only if they change the award structure..


Got in today to do some IM stuff, felt a bit tight:


32x100 as 8x(3x100swim@1;40/100 stroke @2;00)swims(1;26 to 1;23) buoys(1;21 to 1;17) pulls(1;16 to 1;12) breast91;36/32)back(1;29/28+) fly(1;27/27) free(1;14/2x50-36/35)
150IM kick
3350SCY in 60 minutes

yesterday 11.8 mi run avg 9:53s, 1.5% incline

today 5075 yd swim

3 x 300 on 4:45 w/u 4:17, 4:09, 4:04
50 kick
4 x (200 fast + 50 kick) 2:30, 29, 29, 29
16 x (100 fast + 50 kick) 1:12, 12, 12, 11, 12, 12, 11, 12, 12, 11, 12, 13, 13, 13, 12, 11
500 easy kick every 5th 50
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

Was debating on doing a night race today, but it is a 3 hour rush hour drive there, and then probably 2 1/2 back for a 30+ minute race. 1kswim/5krun. I really wanted to do it, but calculated the gas cost and hours driven, and it was just not quite cost effective. SO went to the pool and just ground out some yardages, got in a 1650pull for time too:

3x100buoy@1;40(1;23/22/21)
1650pull descend@22;00-(20;48--6;25/6;21/6;17/1;45)
500IM kick easy decend@10;30(9;48)
25x50@1;00as 5 buoy(39/38/37/36/34)5 frog(54 to 51)5buoy(40/38/37/36/33+)5frog(55 to 52)2x50 back easy
3800SCY in 65 minutes

LCM today

300 easy
24x50 fast with paddles only on 55 (avg 32 mid)
50 easy 50 fast
6-700 kick fast / easy each 25
200 easy


Anyone here occasionally doing any swimming with paddles only? Seems like it gives a good strength gain and feeling of holding more water but still need to work core to keep hips up ?

Saw you are doing a 400IM LCM Monty - respect... I have never done one, probably not even in training as a kid, and don't think I ever will!

Completed my first pure OWS in 12 years - The Fat Salmon swim a 3.2 mile OWS up in Lake Washington in the Seattle area. Overall winners were awarded a Salmon!

Being an old guy at 57, who just came out of retirement last year - I have to say I am proud that I finished it in 1:20 minutes! and it was a lot of fun!

-George




-George

That's an awesome swim there Gregg, and only 9 minutes behind the blazing winners too!! Was it a water finish, or up the beach? I ask because you had that study 72 year old right in your sights, did you have a chance to nip him those 3 seconds? He is a really fast distance guy too, at 72 he has gone 21;38 for the 1650, so you were in pretty good company there.

And now that you are back, you only have one way to go now, so get after it!!!

Well done. Was the water cold or could u wear a wetsuit?

wow, blazing time! nice job!

---

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 everyone, It was water finish. There were wetsuit and non-wetsuit divisions. I wore a wetsuit, the water temp was 71 degrees. The event, evenly split the field into 5 five waves slowest to fastest based upon your estimated finish time, with 3 minutes between waves. I erred on the conservative side, and started in the 3rd wave, which I left behind. I never saw some of the people that finished in front of me.

With this distance, once I stood up it was very disorienting. All in all, its good to be back ( I am back doing Triathlons too) Next summer I will have to travel to do some of the classic California Ocean Open Water Swims..

how do you post pics? I have some from my race last weekend

yesterday 9.4 mi run w/ 11 km @ 8:49/mi and 1.5 mi @ 8:41/mi
today 5775 yd swim and rotator cuff strength

500 swim + 50 kick
5 x (200 fast, 50 kick) 2:34, 30, 28, 29, 29
450 swim + 50 kick
5 x (100 fast, 50 kick) 1:12, 12, 12, 13, 12
400 swim + 50 kick
5 x (200 fast, 50 kick) 2:30, 28, 29, 30, 30
350 swim + 50 kick
300 swim + 50 kick
250 odd 50s scull evens fly kick
25 kick c/d

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

You sandbagger!! You missed out on getting a good draft going in that 3rd wave, but crushed your time anyway. And I can't believe it was 71 degrees up there, I'm doing a couple races this weekend in Santa Cruz and it is 55 degrees right now!! And as it stands, I'm going to try and go no wetsuit, but will see after the mile race the first day if I can handle 2.5 the next day..

With that in mind, my sea level pool was 86+ today, and it was 103 and super humid outside. Needless to say it was miserable, and all paces and times had to be adjusted:

5x100s@1;40(1;30 to 1;18)
3x(100IM kick@2;30/2x50fly@1;00) kicks(1;56's) fly(40/40/39/40/38/39)
3x(100frog kick@2;30)2x50back@1;00) kicks(1;49/47/46)back(44/44/42/42/42/41)
2x(3x100p@1;30/2x100frog@2;30) pulls(1;15/14/12/14/13/10) kicks(1;48/44)
6x50@1;00 as 3 buoy(39/37/36)3 breast(47/46/43
3000SCY in 60 minutes

Having just swam in upper-50's F water last week, I think you are crazy to go no wetsuit. I assume they can't prevent us from warming up and getting acclimated, but I know we'll be starting from the beach so that first dive in will be a shock no matter what. Might be able to crank hard enough on the mile swim, but I think it's going to be miserable in that temp at 2.5mile pace.

Friday Swim:
12x200 on 2:40 cruising, trying to get open water pacing nailed down. Started at 2:17's and ended up around 2:13
10x50 ~500 pace on :45. All 29.0-30.0

4000 scy total. Had a 4.25mi run earlier in the day.

Sunday:
Went to Barton springs to see if I can tolerate a full sleeve wetsuit. I guess I can but I don't like it. Plan on going sleeveless, but I feel like I have to at least bring the full sleeve in case the water is even colder. Might bring the Ark arm sleeves and use them with the sleeveless wetsuit, but that might be against the rules. Only about 1200m as I really don't enjoy dodging people that much. About 1:15-1:20 pace (/100y).
+7.5mi run

Monday, back in the hot pool:
700 warmup
2 each 500/400/300/200/100. First rep swim, second pull. Trying not to go too hard, just solid upper aerobic effort. Avg about 1:08ish pace on the swims, 1:04ish pace on the pull.

3800scy total. Will try to get in a short run this afternoon.

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Su - 9500yd OW swim in 2:30
Did three laps around a small island in the local lake with two friends. Wore wetsuit (with sleeves) even though the water wasn't very cool, air temps 86F by the end. I'm counting this as my over distance swim of the IM build up. Dehydrated and malnutritioned 7 mile run right after. Will try to do 1-2 open water swims here in the next 6 weeks but probably more like 6500yd.

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'22 IMMD, '23 SwimRun MD

Yesterday 10.2 mi moderate. 1 mi walk, lower body strength
Today 4575 yd swim, under caloried I think

500 sw 50 k
5 x (200 fast, 50 kick) 232, 30, 29 29 29
500 sw 50 k
5 x (100 fast, 50 k) 1:12s
500 sw 50 k
5 x (100 fast, 50 kick) 1:13s
50 scull 25 k

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

Tu 3500 SCY via
2x500 (7:20 7:16)
5x200 on 3:00 (2:46 :47 :48 :50 :46)
5x100 on 1:40 (1:22 :23 :20 :19 :19)
2x500 ez (7:31 8:13)

Kept it easy today as I'm still pretty sore

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'22 IMMD, '23 SwimRun MD

Reading about all the OW swims going on north hemisphere is getting me pumped for ow season down under

My lungs smashed yesterday and today after chlorine way way too high yesterday so a bit of a shorter one today, but with some pace work

300 easy

12x100 on 140 focussing on trying to keep light / tight consistent kick and hold stroke (112 fastest (last one) and avg 114).

Snorkel and paddles freestyle - 6 x 50 easy

2 x 50 fast around 31, 30 with 50 easy in between

200 easy

I have two OW races this weekend, but still looks like mid 50's for water temp, so feeling a little apprehensive about them. Day before I have a pool race, masters pacific champs 400IM, and dreading that one too!!! SO got in the 86 degree pool today for my last swim, then two day taper to try and be somewhat fresh for the 3 days of racing. Ramped down the pace to try and not get so flogged as I did last time, so far so good:

3x100s@1;40(1;30/28/24)3x100IM kick@2;10(1;58/54/51)
4x500pull@6;40 descend(6;32/26/20/13)4x100IM kick@2;10(1;59/54/50/46)
10x50@1;00as 4buoy(39/38/37/36)2back(46/42)3buoy(39/38/35)
3450SCY in 56 minutes

11.58 mi yesterday w 9 mi at 834
4725 yds today w 5 x 200 2:31-2:29 and 11 x 100 1:13-14
It wasn’t a great workout so that is all I care to say

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

mid 50s... would be surprised if they let people swim from a risk perspective without wetties in the mid 50s....! I'd be wearing a wetsuit and as many caps as I could put on my head

enjoy!

9.8 mi easy yesterday
Today 4325 yds, 2.3 mi easy run

2 x (500 sw 50 k)
2 x (100 fast 50 k) 1:13, 12
2 x (450 sw 50 k)
2 x (100 fast 50k) 1:12s
2 x (400 sw 50 k)
2 x (100 fast 50 k) 1:13, 12
350 sw 75 k

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

If you want to post pics, you can try the following.

Note: your picture size needs to be resized and made small. An image straight from your camera will not work.

1. On the toolbar click "Insert Image"


2. Select File, and then click choose. Select the image that you want to load

Ouch! mid 50's with no wetsuit! I have noticed the older I get the less tolerance I have for cold! Maybe I am just getting wimpy!

-George

thanks!

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

looking fwd to the race reports

How you doing racing, Monty?
6.5 mi easy run yesterday
Today… 6475 yds, little stiff, 100s 1:13s mostly some 12s, marked anything higher . That is the longest swim I have done in awhile.

500 sw 50k
2 x(100 fast, 50k)
450 sw 50 k
2 x (100 fast, 50k)
400 sw 50 k
2 x (100 fast, 50k)
350 sw 50 k
2 x (100 fast, 50k)
300 sw 50 k
2 x (100 fast, 50 k)
250 sw 50 k
2 x (100 fast, 50k)
200 sw 50 k
2 x (100 fast 50k)
150 sw 50 k
2 x (100 fast 50 k) 1:14 bc cramp, 1:13
100 sw 50 k
2 x (100 fast 50k) 1:14, 1:12
50 sw 50 k
2 x (100 fast, 50k) 1:14, 1:13
200 sw, 25 kick cd

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

the above is what I got when I tried to post a photo. Any ideas?

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

did you resize to make it less than 250kb? seems this forum is a bit out of date when it comes to pics 😬

results:
1 mile swim
2.5mile swim

I'll let monty speak for his own races, but mine went well. I won the wetsuit division of both races. For the 1-mile swim, I basically tied the other winner from the non-wetsuit division, because he hugged the wharf on the second half instead of taking the straight line like I did (he was also wearing a long pants tech suit, so while that is likely FINA-legal open water gear, it would not be pool legal). I probably shouldn't have run 5 mile miles before the race. Water was 61F, so cold but not unbearably so. I was glad I was in a sleeveless wetsuit.

For the 2.5mile swim, we had some delays due to a late boat and the fog. I actually had to go check out of my hotel before the race to not miss the 11am checkout time. Luckily I was able to leave my bag at the hotel during the race, and they were nice enough to let me shower when I showed up to get it back. I'll paste a picture of the planned race course below and what I actually swam, because the boat went to the wrong spot. On the way back there were actually 3 boats, and from what I hear a lot of swimmers started going to the wrong (closer) boats instead of the actual course marker. I let the 1-mile winner go on this race after 500m, as I have no way to know how well to pace myself on the edge for this long of a swim. Instead I chose go easy until the last 1k, then build, so it was a lonely day for me. Ended up 3rd overall. Water was a couple degrees colder for this one and a little more swell but nothing strong enough to make you seasick or anything (it was actually choppier in my lake swim in Boerne back in May).

Splits by 500y:
5:46
6:02
6:13
6:30
6:05
6:17
6:03
6:08
+26s -- watch measured 4049 yards, it's probably a bit off. short run up the shore to the finish.

Local paper story: https://www.santacruzsentinel.com/2022/07/31/trevor-gillis-valerie-thorp-swim-to-cruz-cruise-titles-open-water-swimming/

Planned race course (2.5mi):

Actual race course:


Here was the one mile course the day before. No marker buoys, just out and around the wharf then straight to the finish. Hugging right against the wharf meant doing extra yardage.

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nice job and congrats on the win!

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