Yeah. I've tried the Lochte style turn, but I had trouble getting positioned right for a good push and streamline. Also, I love that big gulp of air right there as I get ready for the underwater pullout. Maybe I'll head back to drawing board here and see if I can improve that.

There are no 2013 rankings yet, but for 2012 that 100im would have been 3rd and the 50br would have been 1st (by .02).

There are always a fresh crop of upstarts joining the AG every year, but I get to shave for the next meet.

MY 50 mile GO THE DISTANCE CAP FINALLY CAME!!!! YEAH, CEREAL BOX PRIZES!!!!

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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

4500 yds this morning, no run beforehand

4 x [250 sw + 50 kick] w/u
6 x 50 kick #3, 6
5 x 100 on 1:30
6 x [100 fast + 50 kick] on 3:00 . 1:12 ish on the first three then 1:15 ish
2 x 150 easy
5 x 100 on 1:30
4 x 200 on 3:30
got hungry and decided to get out...

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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 succumbed to the pressure and threw my yardages into the GO THE DISTANCE program.

No swim this AM. I decided to do the exercises my PT prescribed and also give my shoulders a break - my right shoulder has a slight twinge in it.
Not sure what I'll do at lunchtime break today - probably treadmill running.

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

I swam this in yards. I swam better than expected. A little extra rest made the difference.

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

200 ez
10x100 (50 drill, 50 fr)
300 k
10x50 @:45 (:37-8)
10x100 @1:30 desc (1:18,18,17,17,16,16,15,14,13,11)
200 k
3200 scy

I'm jealous! I still haven't received mine.

Solid swim last night after feeling like poo during the warm up. This set hurt but was pretty happy with it. Long warm up waiting for a friend

WU:
200, 200(ra/la), 500 (200fr/100bk/200fr), 400 (100k/100fr), 300 buoy, 200 (dr/sw)

MS:
6x100 @1:30 desc
4x200 pull paddles @2:40, 50ez, 8x25 @:45 (side by side all out), 50ez
3x200 " ", 50ez, 8x25, 50ez
2x200 " " , 50ez, 8x25, 50 ez
1x200 F!

5500scy

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https://twitter.com/mungub

300 easy
4x50 drill
5x100 pull w/band only on 1:30
4x500 descend, first 400 steady, last 100 strong on 7:00
6:23(1:13)-6:17(1:12)-6:16(1:12)-6:14(1:12)
100 easy cool down

3100scm

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WU
200 free
100 kick
100 back
4x50 build

Main
8x100 paddles / snorkel on :15 RBI
8x50 fast/easy
6x50 AFAP

WD
100 back
50 kick
100 breas
50 kick
100 free

2500m

wu (1300):

200 fr/100 kwf
8 x 50 dr @ 1:05
6 x 50 dr/50 sw @ 1:40

main (2300):

6 x 100 fr/50 stroke (IMO x 2) @ 2:30
8 x 50 @ 1:00 2 per stroke IMO
4 x 250 pull/paddles @ 3:45

c/d: 200 easy

3800 lcm

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__________________________

Oh yeah!

300s 200k 200ppbb
6x75 k/d/b :10

4x (400 :20, 4x100 :10)

4x25 fast :20

first time in the pool in several days, went very slowly.

4200 SCY.

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@adamwfurlong

500s w/u no time
100k
400 in 5:00 even
100k
300 in 3:45
100k
200 in 2:18
100k
100 in 1:04
100k
(the above was all relatively non-stop)
10x50@:50 fist/open

2500 sc yardages

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

2:05 on the bike yesterday afternoon

8.5 mi run in 60:28 + 3500 yd swim this morning
Did the birthday set that didn't quite happen last week

275 swim
3 x 100 on 1:35
100 kick
26 x 100 on 1:25
125 kick
200 c/d alt bk/fr by 25

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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

LCM for the first time in a long time

WU- 2 X(150fr/50 no free, 150 buoy/50 kick w/ buoy)
MS- 27x100 @1:40
Big group today so each person in the lane had to lead 3, then you drop to back of the line. It made it so every 3rd rep is actually on 1:35 since you move up the line and lose :5 rest. Great way to break it up and keep things interesting

3900LCM

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https://twitter.com/mungub

4-10-13__ 1 1/2 hour pool swim with MaryLotus and swim coach. First day with Finis Freestyler Hand Paddles.
4-11-13--1936m OW in 41:06. Water temp 78.1F, 19mph wind, 1 1/2 ft waves with whitecaps, 75% clouds, 5ft viz. Going out 24min, 17min back in.
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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

That is a great set...

w/u
100free
100kick
50back
50breast
100free
50kick
(450m)
main
3x (1x400 on 30rbi, 4x100 on 20rbi) (2400m)

WD
50 kick
2x(50back, 50 breast, 100 free)

3300m SCM

Main set is meant to be swum @ TP for the 400 and TP-5 for the 100's but I focused on aerobic set & technique tonight. Trying to fix my catch & dorsi-toes ;) (Thanks RA!)

that sounds like tough conditions, you swim parallel to shore outboard of the break? i'd have a tough time with the whitecaps.

IM day :-) - it ate my lunch

400 wu
2 x(400IM@6:30, 2x200IM@3:15, 4x100IM@1:45, 8x50IM order@ 1:00) 6:15,3:03,1:26,:37/:40
100 cd

3700 scy

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------------------------------------------------------------
some days you're the windshield some days the bug

3x{ 200, 150 pull, 50 k}
5x100 {25 r arm, 25 l arm, 25 k, 25 swim} w/ fins odds fr, evens bk
4x{ 400@6:00, 50 "all out" @1:15 } pulled even 400s (4:59, 4:58, 5:15, 5:05)
3x{ 50 drill, 50 fr }
3800 scy

unclerock---I OW swim in Biscayn Bay so the waves and whitecaps are wind driven. Where I swim is at the outside limit of the swim zone. There are buoys parallel to the shore that warn boaters not to enter closer to shore. I swim out 50 yards to the start buoy then start my 910XT and swim from one buoy to the next till I get to the sixth buoy then do a flip turn (LOL) and swim back. My Garmin says it is 1936 yards total. I love to swim OW
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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

Friday is speed/stroke-control day.

500 free warm-up
8x50 drill/swim on :50

2x(4x25 sprint/ez, ez/Sprint, Sprint, Easy by 25) on :25

VO2 Set--12-13 strokes per length for entire set, no exceptions
10x25 on :30 hold 16
5x50 on 1:00 hold :32
100ez

8x25 on :30 hold 15
4x50 on 1:00 hold :30
100ez

6x25 on :30 hold 14
3x50 on 1:00 hold :29
100ez

4x25 on :30 hold 13
2x50 on 1:00 hold :28
100ez

2x25 on :30 hold 13
1x50 on 1:00 hold :26

4x75 warm-down

you're in philly right? where do you swim?

800wu
8x25 band :05

4x300 :20
3:56, 3:56, 3:56, 3:53

10x100 :20 (probably a typo by my coach and meant to be :10, but hey i'll take it!)
first 9 1:13-1:16
last one 1:10

6x50 fast :20
:31-:34

150 CD

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@adamwfurlong

UMLY

speed work today

300 easy
8x50 drill
4x50 25 sprint/25 easy
50 easy
10x100 on 1:45 odd fast, even easy
fast ones: 1:04-04-03-04-03
10 x50 on 1:00 odd fast, even easy W/fins
fast ones: 26's
3x50 easy

2600 scm

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