So I did the set again 6 on 4:15
3:49 - :48 -:48 - :46 - :46 - :43

This is not surprising, but I find when I swim by myself it really helps to have a specific goal ( in this case avg 3:45 which I I didn't quite do). Again, thanks for posting the first time Adrian, really gave me something to shoot for...

Was it just me or is that course short? My friend says the rip current is what makes it so fast. My time was like 7 minutes faster than my best LJ Cove mile.

It's a 'San Clemente' mile. I don't recall it ever being a true mile. Just like, later, the run-swim-run is supposed to be 400m runs. If it's more than about 150m, I'd be surprised! However, the 5k run is almost always long… go figure!

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

Back to full-time training after being gone for over two weeks to Canada and Iowa. I would do a little race report, but neither race went according to plan due to a stomach virus, but it was still an interesting experience.
Perfect temp at a local lake for some open water practice with a friend:
1 mile loop warm-up
2 miles at threshold pace (about 38:00)
4x(1 min fast, 1 min easy)
5 minute cool down

40 mile ride in the afternoon.

I'll be doing a 2.4 mile swim at the National Harbor just outside of DC on Sunday, surprisingly a great venue for open water swimming.

Olympics in 4 days! All of the fish better be cheering for Alex Myer and Haley Anderson in the 10k open water!

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Stanford University Cardinal

The rip explanation is very plausible but, still, I think its 3/4 mi. Was fun, though. Are you doing the Nadadores 2.4mi at Salt Creek Aug 4?

I didn't see any rips, nor did I detect much of a longshore current. I think another loop around the triangle would get it close to a mile.
Yep, I'll be doing Salt Creek. I'm finding these longer distances more my style. One of these days I'll give a 10k a shot.

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

Well, you dont have to see a big nasty head for there to be a flow. And, the surf was small. But, yeah, I thought one more lap would have been more like it. Looking forward to Salt Creek. Never swam that far but I've done 2mi for fun a couple times. Grew up surfing but this OWS is new to me..it rocks. A 10k would be awesome...maybe in a year or two.

Nice job HS.

Yesterday - 6.2 mi run then 2600 yds in the lake. I didn't swim over the weekend - 16 mile run Saturday then 6.2 mile run + 42 mile ride Sunday.

I haven't been in a pool in weeks... all OW :-)

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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 TC. Nice going yourself! Amazing amount of work you're putting in.. it'd cripple me.

1000 straight 12:40
5x[100brkick@2:00/100free@1:30] 1:04,:06,:04,:04,:03
200 s/k cool

2200 sc yardages

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

400
4x100@1:30
300
3x100@1:25
200
2x100@1:20
100
100 bk/br

2000scy

400, 300 pull, 200 k, 100, 50 pull, 2x25 k
4x50 kwf @1:00, 4x50 kwf @:55, 4x50 kwf @:50
2 x {
50 "fast" @1:00
4x25 IM order @:30
2x50 broken IM @1:00
50 "faster" @1:00
4x100 pull @1:40
50 "fastest"
}
5x100 swim w/ fins @1:25
3700 scy

400 easy
4x50 drill
10x200 on 2:50. All 2:24 except #1 (2:22) and #8 (2:23)
50 easy
5x100 pull, paddles+buoy, focus on DPS
50 easy

3200scm

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Well my little boy has had a cold the past couple days, so i took yesterday off to keep my immune system up. Taking a chance today, went really easy doing one less stroke per lap on everything. At some point you just throw in the towel and you either just get sick or dodge the bullet..

800swim@11;30/200IM kick@400
2x800pull@11;00/200IM kick @4;00
400back@6;30/100kick@2;00/400brst@7;00/100kick@2;00
4000SCY

I swam a bit more and hit the hot tub/sauna for 5 minutes :0)

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Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

Did you shave for marble falls?

yep, I shave for pretty much every tri race, but usually only then, as I don't ride my bike out on the road much. I can't hang with the big boys around here on the bike and run (like Jamie Cleveland for example), so I gotta maximize my swim advantage.

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Saw this article, so true!

http://www.nbcolympics.com/...-with-the-water.html

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I took yesterday off, too - actually did a bit of treadmill running (jogging, really) instead.
Back in the drink this AM:

3x100 s/k/s w/u
4x[25/50/75/100] done as 1. odd 25's fist; 2. kick; 3. swim hard; 4. IM order @ :10RI
100/200/300 sprint every 4th 25
200 s/k cool

2100 sc yardages

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

No worries, my next race is Jack's Generic Tri just south of Austin, and I really don't go more than an hour away from home for a race. Only 500m swim leg- not long enough to get a good lead, but maybe this year I will try to beat J Bonney's split. but hell, I need to find me some races with swim primes.

We'll get to race sometime, though. =)

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I've never won a prime with $$. Finished second twice last year. But you might look at this one: Houston Tri, $250 http://onurmark.net/..._Awards%26Purse.html

I don't know what the RDs policy is for certain, but he will probably discount you. Tell him you kick my butt up and down the pool (really, tell him that.).

7 mile run, then a ten minute ocean swim... testing wetsocks :-)

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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

500 sw
100 bk

20x100@1:45 (~1:23)

3x100 50 kick/50 sw
100 easy mix

3000scy

500 (100 fr/100 bk), 300 (50 pull, 25 scull), 200 kwf
4x { 100 drill, 100 sc, 100 build by 25 }
3x { 4x100 (75 build, rest 10, 25 sprint from dive)
200 ez drill }
100 cd
4000 scy
On the sprints from dive, ate goggles twice, foot slipped and belly flopped once and otherwise did ok. Diving is harder than it looks :(

I've been wanting to get in on these threads every month, and now I finally have. I really enjoy swimming when I'm actually home as I have the La Jolla Cove and Long course and short course meter pools to swim in. Lucky.

Yesterday got a pretty good one in solo in a local SCM pool:

400 free R:30''
300 pull (25 drill choice / 75 free) R:25''
200 (25 sighting / 75 free) R:20''
100 easy choice R:30''
4 x 100 R:@ 1:25
(1 build by 25
2-3 25 build / 50 race pace / 25 ez
4th: 25 fast / 75 ez)

Main set:
2 x
4 x 200 @2:40
4 x 100 @1:20
C/d
8x 50 easy choice

Tomorrows swim has an ugly word in it.. Band..

jake

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Get outside!