Lovely little sunny lunchtime swim before a sprint tri on Sunday.
Fri, April 5th

400 w/up
2x100 @ 2 mins
8x50 build @ 15 secs rest, descening from 43 to 39
200 easy

1200 LCM

w/u 450m
350 drill
2x (1x400/ 3x100 -5tp)
w/d 300m

home time, Race day is Saturday, RealAlbertan's gonna kick my ass really really hard, but that's life and I'll never get better sitting in the hot tub.

Yes you will, just put in the hard work. I'm up to 10 min straight. Specificity!

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some days you're the windshield some days the bug

Wed: Not much time, thought about sleeping more...
500 easy
5x50@:45 (#1 :35, 2-5 :38-:40)
50 easy
4x150 100 kick/50 cruise
50easy

1450scy

This AM:
200sw, 200k, 200p
4x50 dr/sw (fists/strong)
4x100 50 kick/50 cruise

4x100 @1:40 (1:19, 1:24,1:25, 1:26)
100 easy mix@2:20 (Halfspeed style clock reset)
3x100@1:35 (1:24-1:27)
100 easy mix@2:15
2x100@1:30 felt crappy...so cruised a bit easier to a 1:29 and left on 1:31, cruised slower on the second...
100 easy mix

2400scy

Colorado short course master state meet today and Saturday (for me). Also goes on Sunday without me.

1650 this evening. Seeded at 20:30, which is a bit of a guess. But the #1 seed in my age group! I hope I can justify.

400 IM, 200 Back, 100 Breast, 200 Free and something else (50 back?) tomorrow, plus some relays.

Should be fun! Only complaint is that it is positive check in by 12:30 this afternoon for the 1650 and I'm in one of the last couple of heats, of 10 - 15 heats total. Really stupid that I have to check in by 12:30 for a race that isn't going to start till 4 or 5.

First April swim after taking a week off for a spring break family trip.

200, 100 drill, 200 pull, 100 drill
6x300 (150 fr, 150 kwf) ir:20
4x300 ir:20
3600 scy

Cool! I'm racing the 1650 on the 21st. I guessed, too and seeded myself at 20:00. Based on my 500 & 1000 times I should be able to better that.

This AM:
5x[200s/100k] 2:xx/2:20/2:20/2:15/2:13
5x100 various kicks
10x50@:50 fist/open
100k
100IM 1:18
100k
100IM 1:13
400 s/k cool

3300 sc yardages

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

500 warm up

16 x 100 on 1:20
12 x 75 on 1:00 descend 1-4,5-8,9-12
8 x 50 on :45 odds easy/even at max
4 x 25 on :30 Sprint

5 x 100 on 1:30 warm down

4,000 scy

My tri-geek bud says Strava just started accepting Garmin inside-swim-data. Heaven help us. I am resisting getting wrapped up with Strava on the bike. (I'll never 'king o the mtn' a segment, unless it is roll downhill fast)... but I would 'king' a open water segment 8 miles down the Columbia River... that might actually be fun. But... not sure what they would do about inside swimming...

Had to make changes because of limited time.

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

300 easy
4x50 drill
5x100 pull w/band on 1:30
4x200 on 2:50 (2:28-26-26-24)
2x50 drill
4x150 on 2:05 (1:46-47-47-47)
2x50 drill
4x100 on 1:25 (1:09-10-10-09)
2x50 easy
4x50 on :45 (33's)
4x50 drill/cool down

3500scm

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3000 LCM

500 w/u very easy
5 x 200
10 x 100
500 w/d very easy

total time 51:16

Felt good today and strong throughout the 100s, typically I fall off at 7 or 8.

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The secret of a long life is you try not to shorten it.
-Nobody

1936m OW in 38:16. Water temp 74F, 16mph wind, 1-2ft waves, raining, 4ft viz
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2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

Fairly easy AM swim and then tonight, the birthday swim...
200/150/100/50 @ 1:30/100
100k
50/100/150/200@1:30/100
5x100 various kicks
5x100br@2:00 1:25~1:21
100k
400IM (very broken :20RI/25)
400 s/k/cool

3000 sc yardages

He's changed up the birthday swim. All I know is the first few 1000s:
500/500/400/400/300/300/200/200/100/100 and then I don't know what else - has to add up to 6200. I might try for 10k including this AM's swim.

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

I did a sprint today. No AG placing or anything, but did have one of the top 4 female swim splits - the splits were within 10 seconds of one another which is really a difference of lane more than anything else (as it included a short run to transition). The results will say 6:39 but the actual swim was under 6:30. So 500 yards of swimming, 12 miles cycling, and 10k run for the day (the race run was 5k but I ran 5k to warm up).

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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

raced 200 fly and 400 free...

2:16.09 & 4:22.35

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Meters? Nice work, Mr. Albertan. (1:05/100m? nice times). I've only got to take 26 secs off my PR to catch you. (In my defense i had only started Masters swimming 4 months prior to that PR). As an aside.... I just caught up with watching the London Olympic 1,500 men's final... Where Sun went 58 seconds per 100m. That will make you be in awe of just how fast they go.

SCM

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Ryan Cochrane was 2nd to Sun is pulling his squad along with him. They have 2 other guys who swam 15:02 & 15:03 today at World Trials and Two more under 15:40. ALL 5 were 3:56 or better LCM.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Was that a pool swim tri and the swim was first? Time trial start?

Anyway.. the birthday swim...

5x100@1:30
100 s/k
2x[50/100/150/200]@2:00 per 100
2x100 s/k
2x[500/400/300/200/100]@2:00 per 100 (second 500 was a 6:15 - that's all I remember)
100 s/k
2x[50/100/150/200]@2:00 per 100
100 s/k
10x25 sprints @ :30
450 s/k cool

6800 sc yardages
that and the 3000 earlier for a total today of 9800, I didn't know how far I had gone when I got out.. damn, all I needed was 200 more yards. By then, they closed the pool.

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

happy birthday to you

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Ohh thanks, but it was a buddy's birthday.

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

Quote:

Was that a pool swim tri and the swim was first? Time trial start?

Yes. Very nice double for you. Good work!

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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

300 easy
8x50 drill
4x50 25 sprint/ 25 easy
3x800 steady descend + negative split on 11:00
10:25-10:10-9:55
100 easy

3400scm

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1500 free 17:31 arms felt easy but cardio was maxed out. 100 fly 1:00.90...

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)