this was actually yesterday:

800 warmup
5x100 with ankle band (holding 1:09-10 on 1:25)
2x800 with paddles and buoy as 150 cruise/ 50 strong. 1min rest between (8:42/8:38)
4x50 easy

3100scy

8.5mi run today. super humid. looked like a wet dog walking back into the office. found out no hot water in the office showers (not such a bad thing today).

---

-----

Any pools you swim at where you can do some more specific swim run stuff? Get out and then run around a bit and then jump back in and blast a 400?

LCM this morning

500 easy
20x50 on 1 hold best effort, last one 31 high 32 low
500 easy

5 minutes in gym after - 30 seconds hanging x 4 with 30 seconds rest
10 9 8 7 6 5 4 3 2 1 push ups

Still doing every other day, so yesterdays 2k and some distance:

3x100s@1;40(1;24/24/20)
3x450pull@7;00 (5;37/34/33)
3x100IM kick@2;10
100back/50swim
2100SCY

Still have not snapped out of my funk, but am getting faster each 2k swim day..

my whole body felt stiff today but the splits were typical to fast, soooo there's that :-) 4000 scm (might have been 4100? I lose track kicking)

500 swim 7:49, 50 kick
8 x (100 fast, 50 kick) 1:22, 21, 20, 19, rest 19-20
450 swim, 50 kick
4 x (100 fast, 50 kick) 1:21, 20s
400 swim, 50 kick
2 x (100 fast, 50 kick) 1:21, 1:23
50 swim
350 kick mix breast, fly, scissor

---

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

Decided to add more rest and do some faster swims today, had dan in tow to help push the pace:

6x50@50swim(39 to 36)
150pull(1;50)
10x100@2;00, odds IM/evens pull IM's(1;20/19/19/18/20)puls(1;10/09/09/10/11)
6x50@1;10, odds frog kick/evens IM. Fly(34+)back(39) breast(42) kicks(50/49/49)
4x50 buoy@;50(39's)
1950SCY

Second day in a row feeling stiff :(
1750 scm, 7.38 mi run (65 min w/ 6.1 mi at 849 and 2 x 4:15 at 7 mph or better)

500 swim, 50 kick
8 x (100 fast, 50 kick) 1:21, 23, 22, 21, 21, 21, 21, 20

---

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 you too are feeling off Tiger, punch you way out of it. I woke up today and thought this would be a good day to finally do two days in a row, but kept to my 2k total. Just going to add frequency as long as I keep feeling better, and a few extra yardages here and there:

3x(400buoy@6;30/100swim fast@2;00)400's(5;44/34/27)100's(1;12/11/10)
2x100IM kick@2;10(1;54/52)3x100p@1;30(1;16/15/11)
3x50buoy@;50(39/38/37)
2150SCY in 37 minutes

4.8 mi run (42 min ) this morning, 1000 yd ish swim in an outdoor lap lane of suspect length this afternoon. Just wanted to get in because nothing is open 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

Today:

WU:
4x100m with fins.
4x50m with paddles.
4x25m with buoy.
4x12.5m.

Hard 12.5m (Around 7.5sec). (Yes. 12.5m is A Thing in my little swimming world.) :)

CD:
2x12.5m.
2x25m.
2x50m.
2x100m.

I feel my form inching towards something better with the (new) use of these swim toys.

And, I'm recommitting to my goal below in signature. The more distance swimming I do, the more I hate it.

---

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

lots of people do 12.5s! Sprinters especially. They're good for you. I should do them. I should do 25s and 50s 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

LCM distance set yesterday 10x400 so fast today

SCM today

500 easy
25x50 on 1 all hold 32s (fell of the pace to 33 around 18 but otherwise held good) finished with a 31 on second last and 32 low on last one
200 easy

Some chin ups and 'negative pull ups' on the gym on the way out - so weak

Yeah!

It seems that I love 12.5m, 25m, 50m and 100m. The 100m is An Almighty Bitch to me. A huge challenge. I'm quite happy to do only these 4, and stop slogging/struggling with longer distances. Maybe it's an age thing - 60. I dunno.

(I know it is very strange to say these things on a tri forum.)

---

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

Dr. Tigerchik wrote:

dirty secret: one of my goals is a 59.x 100 yd free.
It's a goal I don't work toward (I don't do the stuff one would need to do to get a faster 100 time), so maybe "pipe dream" is better. And it's not like that's an unachievable goal, even for a distance swimmer, plenty of really good college fish hold that pace or under for a mile. Probably AG kids too.

as you know, I love doing fast 100s in workouts. Perhaps this discussion will motivate me to do fast 50s and eventually I'll get that 59 point 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

"dirty secret: one of my goals is a 59.x 100 yd free."

I have a friend whose last race was their best, a (good but not exactly elite) 23.01 in the 50yd free in HS. The failure to get in the 22s is something they mentioned about once a week for two decades. There's a universe of time between 1:00.00 and :59.99. Good luck with it!

First double in a while - probably will only do 1 or 2 more this year

LCM AM and PM

AM

200 easy
4x100 medley
8x50 fast to 15-20m rest easy
3 rounds of 4x200 on 250 - first 200 as fast 50, 150 medium, 2nd 200 as 50 medium, 50 fast, 100 medium, 3rd and so on 100 easy between rounds
4x50 cd as breath hold (mix of 4, 3, 2 and 1 breath per lap with good rest)

PM loosen swim after work

500 easy mix
14x50 as 25 hard, 25 easy
50 fast
400 easy

Feel for the water always much better for me swimming in PM and on second swim of the day. If only I could recover from 2 hard swims a day :)

If that is a universe, the difference between my current 100 and a 59.99 is a black hole

Yesterday 6.3 mi run 55 min and 1.3 mi walk, plus flute exercises, plus a play swim w friends and their kids
Today 2850 scm and 3.3 mi (32:28)

3 x 200 on 330 (311, 305, 258)
50 kick
5 x (100 fast, 50 kick) 1:23, then four 1:21
2 x 200 on 330 (301, 255)
50 kick
200 (300)
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

JUST GIVER!!! (For my metric mind, a 60sec 100yd is like 66sec 100m, right?) FAST!!!

Today:

WU:
4x100m (1:57, 1:53, 1:49, 1:45)
4x50m with fins (42.5, 37.5, 34, 33....ha!!)
4x25m with pullbuoy and paddles (25, 23, 22, 21.5). I decided to put these two things together. Paddles and kicking were a bit too strange for me.
4x12.5m

A hard 25m. (Only 17.5sec - I wanted 16!!! The paddles made me tired.) :)

CD:
2x12.5m
2x25m (25, 25)
2x50m (53, 50)
2x100m (1:46, 1:48)

---

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

kinda depends whether the 100m is short course meters or long course. I add 7 sec for scm and like 14 for lcm, I don't know how others convert stuff.

yeah, fast!

---

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 say at the minute mark for SCY, it would be 7/8 for SCM and 8/9/10 for LCM. Not sure what the calculators give folks, I know for me that LCM is waaaay slower in head to head comparisons. You could do it for sure, but yes, you would have to dedicate about 3 weeks of specialized sprint training to get there probably. On the other hand, probably make all your other swims faster too, usually the way it works for distance folks racing down for a period..

Took two days off, all 3 kids are sick from school and just wanted to keep my immune system at high alert. But got in today to see if I got a bug swirling around me or not, probably know in the morning:

3x100@1;40(1;24/21/20)
5x350p@5;00(4;26/24/23/21/18)
2x100IM kick@2;10
6x50buoy@1;00(40/39/38/37/36/34) 50 back
2600SCY

Felt soooo good today, low volume the past few days plus a big bedtime snack probably did it. Of course the trouble with eating three granola bars smothered in peanut butter at 730 pm is I feel like it was and is still in my tummy and that didn’t feel good swimming or running. 3700 scm, and 3 mi easy 29:01

500 on 820 737
5 x 200 on 3:30 (2:49, 46, 45, 46, 46)
500 735
50 kick
2 x (100 fast, 50 kick) 1:22, 21
500 758
50 kick
2 x (100 fast, 50 kick) 1:21, 23
500 cd some of it 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

Sa - 2500 yd OWS
Su - 2000 yd broken OWS
Wd - 4500 SCY via


500, 200 WU
10x100 on 1:40, 200 ez in 1:18-1:19s
13x100 on 1:40, 250 ez in 1:17-1:19s
4x200 on 3:10, 250 ez in 2:42s

---

'22 IMMD, '23 SwimRun MD

4000scy
80 x 25 on :40 @ 60spm
20 x 50 on 1:15 @ 60spm
30 x 25 on :45 @ 45spm
10 x 25 on :40 @ 60spm

Ok. (Are you dreaming of sub60sec SCY? Or LCY?)

Today:

WU:
400m - 7:57
16x25m - 8x with paddles/buoy, 4x with fins, 4x with no toys. The 4th finjob was 14.5sec!! (That's really moving for me!)

100m semi hard - 1:23. (40/43)

CD:
400m - 7:35

---

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

oh, I'd be thrilled with scy!

---

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

Swim/run brick

scy, about 1000yds, about 25 minutes

warm up/down
1 set: 10x75s as fr/stroke/fr, IM order

Run 3 mi moderate

1000scy
39 x 25 @ 67spm
1 x 25 @ 75spm

yesterday's swim:

2x[200 swim, 4x50 drill]
4x600 smooth but not slow, trying to stay just easier than threshold on 7:45 [6:54-51-48-46] (second half of last rep felt like I crossed the threshold)
2x50 easy
5x200 pull strong on 2:40 [2:01-00-00-00-1:59]
4x50 easy

4500scy

+35min light strength work

---

-----

ha "pipe dream" is an excellent description.. I have the same fantasy ;-)
Keep meaning to actually up my swim frequency and take a real shot at it, life keeps happening..
1:07 without a dive is my post-age-50 best, the dive probably gets 1-2sec faster, so it's reachable I think. oh well.

4x400IM 0n 8:30 scy indoors, outside it was 98 degrees but the outdoor pool was closed.. 7:40 for the first, did not time the rest as was feeling unduly sluggish and didn't want to get depressed..

Sluggishness was from Monday's run, 12.78 miles up and down Waterton canyon, 2:22 as 1:13 up 1:09 down. Knee wasn't happy with this but the rest of me had a good time.

Today: Another 400m easy + 16x25m various drills + 100m push + 400m easy. Am I addicted to this session?

A couple of questions if I may:

So, I have these toys: Fins (F), Paddles (P), and Buoy (B).

Sometimes I do just B. Other times I do P+B. And sometimes I do just F.

But do any of y'all do F+P? Is it useful?

How about just P? I found kicking weird with P.

Thanks.

---

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

All this talk about breaking a minute for a 100y free is getting me all pumped up, and anxious. At 66 it is something I think I can do, but my brain is often writhing checks that my body cannot cash these days. It would be really, really hard I think, and it would have to be a meet situation I think to get the psyche to do it. perhaps I will do a super hard push off one of these days and see just how far I need to go.

Still on every other day here, but upping the yardages just a bit, and got a couple 1;09's and back to back 32's for my fast free today:

3x400@6;30/100 fast@2;00- buoys(5;31/5;26/pull-4;59)swims(1'09/1;09/2x50@1;00-32/32)
3x100IM kick@2;10(1;54/53/50)3x100p@1;30(1;16/14/13)
6x50@1;00, 3 frog(52/53's)3 buoy(38/36/34)4x50p@;50(39/36/34) 100 dolphin(2;09)
2700SCY

Today was my first day back in several weeks, due mostly to work considerations. I worked on easy technique and focused on my pull patterns, and I felt really good for having been out so long.

This is amazing to think about, but my break from the water, let’s call it 4 weeks, is one of the longest in my life, and I’m 50 years old. I did walk and run most days of the weeks since I swam.

Mostly 200’s in a 25 yard pool:

200 free (missed the first turn bc I’m not used to the pool or the goggles I found). I adjusted the Michael Phelps Chronos goggles (updated Swedish goggles).

A series of 12-15(?, I didn’t count) 200’s mostly as 50 kick-150 swim. After every 2 or 3, I’d add or remove another piece of equipment: added snorkel, fins, paddles, removed snorkel, removed fins, added buoy, removed paddles, removed buoy, etc

3 x 200 as 100 back, 100 free
200 as 100 br, 100 free

The MP goggles are decent. I’m not sure that brand is being sold anymore, but it was a decent pair.

Can’t answer your question but will suggest pull w band (no buoy). Basically tying your legs together at the ankles - good for body position.

Yesterday 8.8 mi run easyish 1:24:50, walked 1.8 mi. Today 3550 scm and 2.8 mi walk

500 on 830 (749)
5 x 100 on 2:00 (1:24s, still warming up here)
50 kick
5 x (100 fast, 50 kick) 1:22, 21, 21, 21, 20
2 x (200 easy, 50 kick) 306, 301
5 x (100 fast, 50 kick) 1:21, 21, 20, 20, 21
2 x (200 easy, 50 kick) 303, 301

---

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

Fins + paddles is rare. More targeted for anaerobic work as in 'max oxygen burn'.

Going with just paddles, you will be able to reduce your kick; it should be a similar feeling (timing-wise) to wearing a wetsuit. I don't do that much unless I am doing a whole set of different combinations for muscle confusion. In that case, I would do something like a pyramid of adding/subtracting equipment like swim -> buoy only -> buoy + paddles -> buoy + paddles + shoes -> paddles + ankle band -> ankle band only -> paddles only -> swim.

Did the John Stevens set from the recent Triathlete article( https://www.triathlete.com/...d-swim-strength-set/ ) but with a slight modification:

warmup
2x[ 200 swim, 4x50 drill]

main set
4x200 on 2:30. paddles + ankle band (no buoy)
6x75 on 1:00 as stroke/free/stroke for odds, free/stroke/free for evens.
alternated fly and back as the stroke per pair of 75's
3x200 again paddles + ankle band
4x75 same pattern
2x200 paddles + ankle band
2x75 (just fly/free this time)
200 paddles + ankle band

cool down with 6x50 cruise

4000 scy

Started around 2:15 on the 200's, got down to 2:12-13 range. 75's were in the 51-54s range, so not a lot of rest. Took extra 15s between 75's and 200's to put equipment back on. My fly was struggling at the end.

---

-----

Second day in a row, first two swims in almost a month:

Again, mostly 200’s, usually with a 50 kick as the first 50.

200 free; 2 x 50 kick-150 free; 2x 50 kick-150 free with fins; 2x 50 kick-150 free with fins and snorkel; 2x 50 kick-150 free with fins, snorkel, paddles; 2 x 200 with snorkel, paddles, fins; 2 x 200 with paddles and buoy; 50-kick-150 pull with buoy (used buoy as kickboard); 2 x 100 back-100 free; 50k-150 swim; 2 x 100 as 25k-25 ba-25br-25free; 4 x 25 easy.

As I posted elsewhere, I’m coming off a recent diagnosis of coronary artery disease. I have felt my world turned upside down. But, in my last three days, 1 day running, 2 swimming, I haven’t had any angina. Maybe a hopeful sign. A pool is a good place to be: if the Big One hits, there will be lifeguards around.

sorry to hear of the diagnosis.

---

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 appreciate the responses to my questions about swim-aids. Thanks.

Today was an easyish 4x100m + 4x50m fins + 4x25m paddles/buoy + 4x12.5m + PUSH 100m + 2x12.5m + 2x25m + 2x50m + 2x100m.

Noswim tomorrow. On Sunday I'll GIVER.

---

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

As I posted elsewhere, I’m coming off a recent diagnosis of coronary artery disease. I have felt my world turned upside down.//

Really sorry to hear about your new normal, but welcome to my world!! I just pasted the 20+ year mark since my heart episode, and about to get my 3rd pacemaker in the next year or two I think. I had all the apprehension, stress, anxiety, and doubts that you are having, and it does get better. But you do have to adjust all your parameters, goals, and expectations. Life makes a sharp turn, and you have to either turn with it, or just get off the road. I have learned to live with my limitations, actually going into some new ones myself lately. Like you, OW races are getting more dicey, and I'm working through this new fear I have. If you want to chat I'm open to sharing my experience, and those of the dozens that have contacted me over the years in similar spots.


Got in today for 2nd day in a row, still trying to punch out of my month long funk. Just got my stress echo moved up to next week, hopefully gain some clarity on stuff under the hood:


1500 buoy descend 500's(20;56--7;08/6;57/6;51)
3x100IM kick@2;10(1;54/53/52)
3x(200p@3;00/100IM kick@2;30) pulls(2;32/30/28) kicks(1;53/54/55)
50fly(38)
2750SCY in 45 minutes

2050 scm pretty easy, 6.8 mi run 62:23. 3 mi OW race tomorrow! Three lap course and you get out each lap and can see the clock, me likely.

4 x 500 on 8:20 (753, 74x 737, 721) don’t know why I can’t remember that second time
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

I am waiting on official results but fairly sure I won the FOV for the “3 mi” OW race. Time roughly is 1:16 something, so I think the course was more accurate than last year (swam 1:08 pretty sure that was short). Three lap course, didn’t see clock between laps bc was looking around for competitors.
Lap 1: draft on the “out”, am surprised how fast it feels to sit on feet! Basically in a big pack. On the “back” I don’t recall much except finally seeing a F with a cap for my color race, so I started chasing her, got out a few sec back
Lap 2: chase down girl on the out, caught her just before the turnaround, put space between she and I on the way back but not enough because….
Lap 3: I jump in for lap 3, girl has caught me on the v short run (I am careful running barefoot due to foot surgery last summer) and we basically jump in together, she gets a little ahead and I draft for a bit. She seems to go off course a bit and we basically go back and forth parallel to the buoy. I catch up near the buoy and we are neck and neck for a bit, again I am
Positive I have a better line. Tell self “you want this win” in particular because it will make two years in a row, so I basically just worked my tush off getting ahead of her, finally manage it maybe halfway down (so last sixth of the race), hold onto it as I watch her take a worse line. I will say the line I chose is based on careful scoutimg after having lost that 5km earlier this summer choosing a bad one. So I knew what I was doing and beat her :)
Will update when I have official results and splits

---

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

Lol. When I jumped into the water today I was "sick of sprinting". So I swam an easy 1600m. (31:14).

Well done Tiger!!!

---

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

Thanks! Developed a stuffy nose yesterday afternoon, thought it was allergies. This morning I think I have a cold. 3400 scm easy and 1.1 mi easy run
500 on 820 (758)
2 x 400 on 640 (613, 603)
3 x 300 on 5 (didn’t get splits)
50 kick
4 x 200 on 330 (301, 258, 256, 256)
50 kick
2 x (100 swim, 50 kick) when the second was a 126 I got out :)

---

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

1650scy
18 x 50
30 x 25
All at 67spm

DrTigerchik - Great race report, always fun to be in the mix for the top spots.

Fr AM 4000 SCY

4x500 descend on 7:30 (6:56, 6:49 6:32 6:22)
1500 with masters group of broken a 600 500 and 400 (broken into 25, 50, and 75s at around 1:20-25/100yd pace)
5x100 on the 1:30 (1:15-1:16s)

Did my final harder running workout the night prior, 2x3200 in 11:17 11:26 with 400 rec.

With this swim (the 500s) and that running workout I'm feeling pretty good about the IMMD. Another 3500-4000yd swim and 1-2 shorter ~2000yd swims and that will be it. It was pretty enjoyable building from scratch in April to now. I never thought after quitting swimming in 2011 that I would be back. I'll have to convince myself to keep swimming after the race rather than going back to just running.

---

'22 IMMD, '23 SwimRun MD

thanks!

you have awesome run speed

---

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

smooth and easy this morning, pretty much all week is recovery for Odyssey SwimRun Orcas Island on Sunday (21.75mi running/ 3.4mi swimming). Coming off my highest total volume week of the year so far (some of which was hiking) - 9.5hrs, with 35mi of running.

2x[ 200 swim, 4x50 drill]
3x[ 400 pull, 200 kick, 200 swim] on ~30s rest

3200scy

---

-----

Great job Tiger on that OW race, sounds like it kept you captivated and on your toes the entire time. From the sounds of it, you probably could have just drafted the gal more, waiting for the end to draw that straighter line and final push in the water. Just remember every stroke you take off her feet and are not gaining any measurable time, is just wasted energy that could have been used for a final flat out push..

Took the weekend off here, felt shitty again and was entertaining the kids. But got in today thinking just do an easy one, and felt really fast off the bat on the warm up swim, so continued on trying to keep that good feeling:

4x500 as 2 buoy@7;30(6;51/6;36)2 pull@7;30(6;11/6;05) 300IM kick@6;00(5;45)
10x50@1;00 as 6 buoy(39/37/36/35+/35/34)4 frog(54/53's) 50 fly(35)
2850SCY in 47 minutes

And good luck Adrian on your upcoming swim/run race. Looks like its gonna be a long one, going solo or team?

Today:

800m easy (15:52) + 8x25m (23....18) + 50m hard (36.0) + 400m easy (7:44).

---

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

you might be (probably are) right - suppose I did that, at what point would you start your breakaway? I thought about that and was just so worried that I would get to the "ok, I'm going to try and gap you now" and she'd hang on and I'd lose.

We did finally get results, I won by two seconds. Here are my splits and hers
me - 1:16:17 (25:22, 25:32, 25:23)
her - 1:16:19 (25:14, 25:49, 25:17)

close!

I think that's the first time I've won a race in back to back years, still really happy w how I swam

---

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

ok so the 2 mile female winning time was 48:55 then behind her 49:02, third was 53:55. The first and second women there were 13yo and 15yo.
ego check, not sure I could have won that 2 mile...
thank goodness there are faster women, keeps me motivated.

---

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 4400 SCY with the local masters group via
WU: 500, 250 (6:35 3:15)
Main Set:
300 3x200 (2:48s)
300 6x100 IM on 1:45 (1:30s)
300 3x4x50 via Fly Back Breast via 50 swim-50 kick-50 swim-50 kick

4x4x50 via ez, drill, back, all-out

WD: 100 ez

The 300s were 4:24 (for a 350, whoops), 4:07 and 3:38. The 50s all-out were 29-31. This was probably the most non-freestyle I've done since I started up.

---

'22 IMMD, '23 SwimRun MD

2850scy
114 x 25 @ 67spm
Getting better, held good speed the whole workout, body position has been really good.
I'm finding more water to pull from the middle of my stroke out the back, I feel like there is more water in front of me that I just can't get ahold of. Not sure how I will address that.

I still have a cold but feel lots better today than I did yesterday.


11.6 mi run 1h50 felt easy
1300 scm swim, little sore/tired from the race

swim was
6 x 200 on 3:30 (3:11, 3:03, 2:59, 2:57, 2:55, 2:54)
100 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

Today:

800m easy (15:40) + 8x25m on 2min (starting with 23sec, gradually building to 18sec) + 50m hard (36.0sec) + 800m easy (15:36).

I'm generally "flat" in the water - ie not much rotation. Today I really worked on that. And by the 800m cooldown, good rotation felt natural and revelatory!! I'm reaching better, and breathing better. I'm swimming better!!! :)

---

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

good deal. Rotation is huge. I've been working on that 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

You are really starting to drop some great times there RunnerSam, gonna have to change your name to swimmersam!!!

One question, are you leading the lane there, or do you get to swim back in a 1;25/30 lane? You and I are similar in our workout times, we could make a great lane of our own!

Did a 2nd day in a row here, testing out my health and seeing if I'm near to getting rid of this virus. Felt pretty good, didnt push anything too hard:

3x100s@1;40(1;23/22/19)3x100IM kick@2;10(1;56/52/49)
1500pull, descend 500's(19;02--6;24/6;21/6;17)
10x50@1;00, 5 back(45/44/43/42/41)frog kick(51/52/50/50/49)
5x50, odds paddle@1;00/even breast@1;30 paddle(32/31/30) breast(42/40) 50 kick
2900SCY in 50 minutes

72 hrs into a cold, just have a bit of fatigue and light stuffy nose. Head is still in race recovery mode.

2 x 500 on 8:20 (7:58, 7:38)
50 kick
5 x (100 fast, 50 kick) 1:24, 22, 21, 21, 21
500 easy 7:40
50 kick
5 x (100 fast, 50 kick) 1:23, 22, 22, 22, 23
500 easy 7:3x
100 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

1000scy
40 x 25
Found the water in the front I was looking for... :)

Keep punching out of that cold, I envy you young'ens, with your over zealous immune systems and all. I get a cold and swim one day with it, and I'm out for a week. But I do remember in my pro days training lightly through runny noses and sore throats. Just be ready for all that to change one day..

3nd day in a row here, whooo hoooo!!! Starting to feel more like myself, just have to up the yardages back to the 4k mark I was able to hit before all this nonsense hit my body. Did a set for dan today, he wanted to do 1;30 pace for a 1500, so I did 15x100@1;30 to give him a visual of what that looks like. I told him if I push off before he hits the wall, sit one out and then jump back in. He missed two of the time cuts, so he is not far off that goal..

2x100s@1;40(1;22/1;19)
15x100buoy@1;30(1;19 to 1;15)
2x200IM kick@4;00(3;50/3;46)
2x200p@3;00(2;28/2;24)
8x50@1;00 as 4 buoy(37/36/36/34)4 frog(53 to 50)
50 fly@1;30(34)50 dolphin(58)
3000SCY in 51 minutes

3600 scm, 2.3 mi run
stroke felt really good


something like

8 x 200 on 3:30 (3:04, 2:58, 2:55, 2:54, 2:51, 2:48, 2:47, 2:48)
3 x (500 on 8, 50 kick on 1:30) 7:37, 7:47, 7:40
3 x 100 on 1:40 easy
50 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

Didnt think I would be posting up today, but felt ok this morning and though, why not? Arms feeling tired from the past 3 days in a row, but nothing out of the ordinary, so did some more distance with a lot of kicking today. Have my stress echo test tomorrow, so running to exhaustion, and I haven't run a step in over 6 weeks!!!

2x500 buoy@8;00(6;51/6;35) 2x400IM kick8;00(7;21/7;14)
3x200p@3;00(2;32/30/27)200 dolphin(4;30)
250p easy(3;13)50 kick
2900SCY in 51 minutes

Just got into the La Jolla 10 mile swim relay on the 25th, so that should be fun, and a last big race tune up before the Kona swim. Now no more distractions please!!!!

Friday, Sept. 16


6.8 mi run 1:04:18
1.4 mi walk
1200 scm swim (1000 in 15:48, 150 swim, 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

that's a pretty quick 1500, for us old triathletes.. nice.

25x50 scy on 1min, first one 31s then struggling to hold 37-8..

this is part of trying to figure out what a taper looks like, for a 22km trail run next weekend. There's a 100k, 50k, and then the fun run for kids and old men which I'm doing ;-)
Since age 60 my recovery time from even moderate workouts is much increased, so really dropping the load on all sessions to see if it helps. Basically doing shorter easier on all, with a few sprint/hard efforts included.

7.48 mi run 70 min, 1050 scm swim (1000 in 16:01, 50 kick)

I am a lazy fish when I swim right after running. Blood sugar was low, that was part of 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

A slight aside for you triathlete types:

As I was walking into the pool last night, Peter Reid was walking out. Yes. Peter Reid. He was there for kid swim lessons. We had a brief chat. Because that is what Peter and I do from time to time. :) He still looks fit as f*ck.

Ok. Thanks. Carry on.

---

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

that's very cool

---

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 yesterday off, so planned my first longer swim today for the weekend, dan wanted to do another 1500 again. This time instead of doing 15x100's, I thought about doing a 1650 to chase him, but I got hot in the pool(yes the temps are up again, ugh) and shut it down at the 1500. Good swim though for this time of year, and finally got back to a 4k workout:

5x100s@1;40(1;24/23/21/19/18) 2x100IM kick@2;10(1;55/50)
1500 buoy(20;36--6;55/6;50/6;51)
1000 easy pull (13;06-6;39/6;27)
4x(100IM kick@2;30/50 IM order@1;00) fly(36+)back(40)breast(40)free(31+)
4x50@1;00 2 frog(55's)2 buoy(39/36+)
4000SCY in 69 minutes

Yeah. The Dude Abides.

Today: Easy 3000m. (58:30).

---

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

Yesterday didn’t swim (had swum 8 days in a row). Ran 7.79 mi in 70 min, walked 3k. Today 2k swim, 6.7 mi run 64:46.

3 x 500 on 810 (748, 728, 720)
3 x (50 kick, 100 swim) 1:21, 1:20, 120
50 kick 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

1900scy
52 x 25 @67spm
12 x 25 @67spm with paddles
12 x 25 kick with snorkel, fins and dragsox

Decided to add some paddle and fin work to break up the monotony. No idea if it will help or not but I hate wasting time putting on and taking off all this crap. Not sure how long it will last.

We got a fit camp up here all week, so gonna try and sneak away for some minutes in the pool before I have to cook lunch. Got in a quick 55 minutes today, with a few sprints to wake up the arms:

3x(3x100@1;40/100IM kick@2;10/2x50s fast@1;05) (1;25/24/23/1;56/35/34)buoy(1;20/19/16/1;54/34/33+)(1;17/16/14+/1;52/33+/31+)
2x(200p@3;00/100IM kick@2;30) pulls(2;30/26)
8x50@1;00-4buoy(37/36+/36/35)frog(53 to 51) 100p(1;14)
2900SCY in 55 minutes

3600 scm swim + 2 mi run
stroke felt really good today :-)

8 x 200 on 3:20 (3:05, 2:58, 2:54, 2:50, 2:50, 2:48, 2:46, 2:48)
50 kick
500 swim 7:34
4 x (50 kick + 100 fast) 1:21, 21, 22, 22
50 kick
300 swim
2 x (50 kick + 100 fast) 1:21, 21
50 kick
100 swim
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

Sunday:

21.75 mi running total in 14 segments
6000 yards swimming in 13 segments, every single one seemed to be into the wind (and the first in the icy 53F salt water)
6100 ft of ascending (according to race stats, my watch glitched on the shortest swim and I think added 2k extra feet over a 25yard swim)
4000 calories burned
5 hrs 12 min
1st overall at Odyssey Orcas Island

very, very sore quads and shoulders today

---

-----

Thanks Monty,
SwimmerSam may have been a better name for me at IMMD since it was my only good leg!
Our Masters program is pretty laid back, its an 8 lane pool with 1 or 2 lanelines so we all just swim parallel. The last few group workouts it was about 5 of us (with ~6 others in the pool doing their own thing).

9/15 - About 800yds in a jammer with sea nettle everywhere, stung basically the whole time but only a few hurt for a longer than an hour or so.

9/17 - IMMD swim in 54:58 for 11th quickest swim, lackluster rest of the day for a total time of 11:06:48. Very happy with the swim as I was just aiming for sub 58.

Moving forward I will continue to swim once a week for cross training until the spring then start back at twice a week for a swimrun, some open water races and olympic/sprint tris next summer.

---

'22 IMMD, '23 SwimRun MD

badass. Congrats on the win.

---

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

Today:

4x100m + 4x50m + 4x25m + 4x15m WU.
Hard 25m.
4x100m CD.

Yesterday I pretty much did a very similar thing.

No-swim tomorrow.

---

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

2800scy
56 x 25 @ 67spm
28 x 25 @ 67spm with paddles
28 x 25 kick only with fins and dragsox
Was fun

last night: drove to Tulsa, slept 3.5 hrs, got brother at airport, slept 3.5 hrs, went to swim. 5100 scy in Tulsa (in scy pool, colder than what I am used to, felt exquisite)
too tired to remember all the splits but the "fast" 100s were like 1:16s. Tired and couldn't nail the turns right as have been in scm (Excuses excuses)

5 x 200 on 3:10
5 x (50 kick, 100 fast)
50 kick
5 x 200 on 3:10
5 x (50 kick, 100 fast)
500 kick odds dolphin on back
100, 150, 200, 250, 200 swim w/ 50 kick between each

headed to Jasper, AR today! Brother and his friend are here for a 24 hr climbing competition that runs 10 am Fri - 10 am Saturday.

---

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

1000scy
40 x 25 @ 67spm

Snuck away again today, but felt crappy all day yesterday, not sure what is up with that. Hope today doesn't put me back in the shit hole of feeling crappy, got some racing to do these next two weeks!!

5x100s@1;40(1;26 to 1;17)
500IM kick@10;00(9;32)
1500p@20;00(19;13--6;28/6;24/6;21)controlled to not get too hot
500IM kick@10;00(9;46)
10x50p@;50(37 to 33)100 dolphin(2;14)
3600SCY in 59 minutes

3450 SCY with masters group


150-500 WU (2:04-7:00)
4x(200, 4x75, 100)
2x200 WD (2:36, :36)


4x Set was
Odds: Cruise, IM, Kick
Evens: Cruise, Build, Fast


2:51, 72 72 72 80, 2:16
2:42, 58 61 60 62, 1:05
3:03, 72 74 74 75, 2:18
2:41, 61 61 60 62, 1:05


Wonder how much fitness I will keep/lose with only one swim a week.

---

'22 IMMD, '23 SwimRun MD

yesterday afternoon involved some hiking and a little rock climbing
today ran 7.5 miles and did some hiking

no swimming for me again until Monday, as am in the Middle of Nowhere for my brother's thing. Happy to miss swim time for this. Having a blast tagging along with Ian and his friend.

---

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 in advance for the longer post....

Whats your thinking behind the stroke rate and swimming at different stroke rates? Are you just trying to groove your stroke and get good feeling in it? Are you also getting the stroke count from a watch or counting yourself? Just curious. I love doing 25 sets but I don't always get to go SCM as LCM pool is closest to me. Doing fast 25s and 50s is definitely a great way to improve.

I am mostly self-trained now as an adult after doing swim squad before water polo as a youngster so I really don't know much about swimming. As a young swimmer I was average at best and would regularly get beaten by my younger sister! But I was definitely faster over 10-15m than most which helped with water polo. Now most often I set a goal hold time or pace to hold for the interval or a short rest set, and let that be the guide rather than stroke rate. Then you can have different feelings / mental cues for holding your stroke at different paces. But really doing whatever sets you enjoy and can measure progress against is definitely the most important thing :)

Wanted to do a bit more distance today and re-connect with one of my many pull buoys (regular speedo one today)

LCM

500 easy
4 rounds of (50,100,150,200) desc each round. 1 and 2 round pull buoy only. 3 and 4 round pull buoy and green stroke makers.
9x50 hard on 55 with green stroke makers. Wasn't holding much water after 2km of pull at this point
50 easy
50 fast
100 easy

Got away for just a quick one, but took it easy mostly. 2 one mile OW races this Sunday, so want to be fresh:

2x100s(1;23/21)
500IM kick(9;28)
1000p easy and long(12;58--6;34/6;24)
200p@3;00(2;30)50fly@1;30(33+)50 dolphin(57)50 buoy(37)
2050SCY in 35 minutes

Today:

4000m in a mindless (wait....mindful!!) 76:57.

I just need swims like this from time to time. I'm sure I'll do a 5000m in October. My Second 5000m!!!

Every time I think I'm a "sprinter", I miss the long stuff. :)

---

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

Lcm
400
15x50 on 1
1x50 easy on 1
10x50 on 1
50 easy on 1
5x50 on 1
Trying to hold 33s and started to go to shit towards the end but good training
200 easy

Miss me?
Th - 7.5 mi easy, little hiking
Fri - 7.6 mi easy, little hiking
Sat - 4 mi moderate, little hiking
Sun - 10.35 mi moderate, walked a km, hip strength
Today - 2100 scm swim, 2.09 mi run 18:35, shoulder strength

Felt nice to be back in pool
5 x 200 on 330 (309, 300, 257, 251, 2:47)
50 kick
5 x (100 fast, 50 kick) 1:22, 22, 21, 20, 21
2 x (100 easy, 50 kick) 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

waverider - I haven't been chiming in on many form/technical training questions since I am no student of the sport (like I am running). But since you didn't get any bites I'll throw a response out. Probably like many others I just blindly did as asked when I was a swimmer age 5-17.

Re: Stroke Rate. I don't really think about it or try to change it. As expected the slower I go the slower the stroke rate. Not sure what the outcome is for total number of strokes over a 25 or 50 if I'm going slower or faster. Probably less strokes going slower over the distance. A more fit version of myself would probably take less strokes to complete a 65s 100yd as compared to my current self.

I would guess that it is good to swim at a variety of paces during a session (which would also be a variety of stroke rates). There is probably a neuromusclar aspect to where you want to practice firing those muscles quickly (ie sprinting/high stroke rate).

My watch gives me a "SWOLF" value and stroke rate when I swim, both of which I ignore. The outcome of good training probably moves you toward an ideal value of those but I don't think they should be considered on the input side. Kind of like I don't think runners should actively try to run at 180 steps/minute although it is thrown around as the ideal value.

Mn - 3175 SCY via
Broken WU 525
2x(4x100/75, 100, 400)
Broken 250 WD

First set was 100s free 75s IM, 400 free
second set was 100s IM, 75s free, 400 free/back mix
~1:18/100 for the free and ~1:35/100yd for the IM

---

'22 IMMD, '23 SwimRun MD

Race report, 10 mile La Jolla relay, 5 members swimming two one mile legs..Water was hot(like70+ for the ocean in late sept!!) and wearing the wetsuit just made it a bit uncomfortable. But lucky I swim in a hot pool most the time, so went without a cap, and that helped a lot.

There are two divisions in this race, if you go for overall open places, you have to just skin it under masters pool rules. But in all the age groups, you can basically wear and use whatever toy you want, a free for all!! I have tried before to wear fins with a wetsuit, and it just made me slower for distance, and the run out through the surf adds some more time on for that transition. So I opted for my paddles and wetsuit, and was able to swim in the lead group for the first swim, the young guys who were skinning it. Felt cool to be in that group again, even though it was toy aided.

Course was short though, about 1400 to 1500 yards, so times were super fast. Open skin folks who were fast were going in the 16 minute range, I did a couple of mid 17 minute swims. I was by far the oldest on my team of youngish 50 somethings, but had the 2nd fastest splits, so held up my end. I just found out we won our division, so that was nice, and our open team won the overall too. This race gets about 135 teams and a couple dozen folks that solo the 10 miles. Fills up 3 months before too, so kind of like Ironman races for popularity.

I' quite sore today, haven't swam in a wetsuit in a very long time, and combined with big paddles, two separate swims going all out, paying a price today. But not injured and got through some cramping on my 3 hour drive home from all the heat in and out of the water, and should be good to go for a taper week to the Kona swim next weekend..

I hate when swim courses are short. Congrats on your splits and wins!

---

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

Today:

WU: 400m+200m+100m+25m+25m.
Push: 100m. (A tempoey 1:24.)
CD: 400m.

---

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

Ya, its not that hard these days to get a swim course within 50 or so yards of where it needs to be, but sometimes RD's just get lazy.. Got in today with some apprehension about my shoulder, but it was fine. Didnt do any pulling or fly, and kept the paces really easy to just get in some yardages:

10x200 buoy@3;10, easy descend(2;55 to 2;38)
2x(2x100 zoomer@1;40/100IM kick@2;10)zoomers(1;19/18/19/16) kicks(1;55/50)
2x50fast swim@1;00/100kick@2;30--(32+/32) 1;50/1;46 2x50 buoy(37/36)
3000SCY in 52 minutes

That free for all category sounds a lot of fun! I’ve swum with wetsuit and paddles before and it feels like your back doesn’t get wet at all. Much easier when conditions aren’t too choppy
Wish they would do some races like that around here. Will have to check that one out one day 😊
Anyone opt for fins and paddles only or would you find a wetsuit and addles faster for you?
Well done on your results sounds like a good day out for your team

Mainly working to make sure I can maintain efficiency in the water. If I don't pay attention to my stroke rate I can dawdle, let the water slip and make a real mess of things. Tempo trainer keeps me on point and I know that if I can keep my grip on the water, I can keep distance per stroke high and hit some decent times. I am ultimately hoping to get to where I can maintain all my reps at 18s-19s per 25y for a full set at 67spm but reality is that right now that would take significant rest intervals as I'm not strong enough to overcome my flaws without adding some "muscle" to the stroke. I wonder sometimes if the answer is to go full USRPT and try to get some failures in there. Something to think about I guess.

I said in another thread that I think it'll be 5 years until I get there if I ever do and I'm only six months in. Thankfully, I'm in no rush. As long as I keep progressing as I have, I'll keep at it.

3100 scm, 2.3 mi run 19:55
really focused on bilateral breathing which explains the slower w.u. (my R side breathing isn't as smooth as my L) not that WU splits really matter

something like

5 x 200 on 3:30 (3:10, 3:06, 3:02, 2:59 I think, 2:57)
50 kick
8 x (100 fast, 50 kick) 1:23, 21, 21, 20, 20, 20, 21, 22
2 x (300 swim + 50 kick) 4:36, 4:30
100 swim
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

Working through my recovery week, just trying to get some endurance for a 4200swim this weekend. Other than doing distance, stroke feels good, so will have to dial back the pace I presume to not blow up or overheat..

10x200, odds swim@3;10/evens pull@3;00- swims(2;53/41/38/39/36)pulls(2;34/29/26/26/23)
4x(100IM kick@2;30/50 IM order@1;15) kicks(1;58 to 1;55) fly(36)back(40)brst(41)free(32)
200p(2;30)200IM kick(3;50)2x50 buoy(37/36)
3100SCY in 56 minutes

Nice - pretty motivating to think where you can get in 5 years I think and you've only just started your training :)
When you feel like changing it up perhaps try swimming with a bit higher rating. You can probably get it up to around high 70s without slipping water too much. Wonder if that will give you some extra speed once you get your stroke groove down.
I don't have a tempo trainer as I am loath to wear swim caps but I suspect my rating would be high 70s to mid 80s when trying to get going during a set

3500 scm, felt good, 1.35 mi walk commute to campus as car is in shop.

1000 wu 15:24 (split 7:44/7:40)
12 x (50 kick + 100 fast) 1:23, 22, 21, 20, 20, 19, 20, 20, 20, 20, 21, 21
50 kick
500 swim
150 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

tired today. Car in shop so bike commuting today

1.85 mi bike to pool
3100 scm swim
4.2 mi run
3.35 bike to work

swim was something like this, forgot how many m I did for the c/d

5 x 200 on 3:30 (3:08, 3:02, 3:00, 2:56, forgot)
50 kick
8 x (100 fast, 50 kick) 1:22, 23, 21, 21, 21, 21, 21, 21
200 easy
50 kick
3 x (100 fast, 50 kick)
150 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

Last swim before going to Kona tomorrow, and probably won't do much if anything until the race on Sunday. My patented two day off taper, need to get some good sleep and rest.. Severely undertrained for this 4200+ race, so did a 1650 controlled today to see what pace I might be able to hold. Seems like 1;23+ was ok, but I was getting a little hot in the pool, so wonder if the ocean there will be similar. Figure with a great draft, good pacing and sighting, I might be able to hold those 1;23's, which would dip me just under the hour mark if the course is normal and rightly measured.

So I will have to physically hold myself back at the start for sure, that is my strength to go out hard, but this is just too long and I fear I will have to pay the piper later on...

2x100s@1;40(1;23/1;21)
1650 buoy(23;05--7;05/6;58/6;58/2;04) 150 IM kick
2x500p@7;00(6;21/6;21)200IM kick 4x50 buoy@1;00(38 to 36)
3400SCY in 58 minutes

Packing for Kona, been awhile!!! Am I gonna see any of you fishes there?

I'm off work around 11am tomorrow. Nothing planned between then and forever so really no excuse not to see you. Let me know if you need a sherpa or any type of support.

Hi TC,
Swam every day in September. Raced sprint tris every weekend, including a double…which my 66 year old legs hadn’t done in a decade. 4 wins and a second in the AG. 536,000 yards ytd.

Wow, what a month! Nice!
750 m swim (700 sw 50 k)
5k run 24:21
1150 m swim
Shoulder exercises

Second swim
4 x 200 on 330 (308, 305, 259, 300)
50 kick
2 x (100 fast, 50 kick) 1:22, 21


Bike commute total yesterday was 10.3 mi.

---

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

Been killing it in the pool this week. Coming off a recovery week following a big race, plus I've been under time constraints having to actually go in to work by 9am all week, so it's been a 'how much can I do in 45min' kind of week.

Monday Swim:
2x[200 swim, 4x50 drill]
20x100 on 1:20, keep it smooth and under threshold effort. Started at 1:08, was 1:06 on the last 8
4x50 cool down

3000scy

Tuesday Run:
Tempo 6.5mi @ 6:45/mi avg

Wed Swim
2x[200 swim, 4x50 drill]
6x300 on 4:10 descend. 3:26-24-21-19-16-08 (all swim)
4x50 easy cool down

2800scy
+2.5mi easy treadmill running

Thurs Run:
6.8mi @ 6:58/mi avg

Fri Swim:
2x[200 swim, 4x50 drill]
2x1000 pull. #1 threshold (10:42), #2 stronger (10:21)
4x50 smooth cool down

3000 scy

going camping with the cub scouts tomorrow, hopefully I can get some trail running in early (even though it's like totally against the rules to go off by yourself, nobody has the gall to call me out on it)

---

-----

I often get some really good workouts that way. I have to be careful if I only have, say, 10-20 min (like my swims yesterday) because I tend to get sloppy technique and then shoulder pain from rushing through that sort of short "accumulate yards" 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

it's not like they can keep up with you to catch you and tell you it's not allowed ;-) that gets you 1 run LOL

---

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

sept totals for me
swim - 67,616 scy in 23 swims
run - 134.92 mi in 24 runs
bike - 10.3 mi in bike commuting in 1 day

---

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