Yesterday's:
1500 build wup
500 drill/kick/pull
Ladder:
4x50 on :50 desc (:36, :33, :33, :32)
2x100 on 1:30 desc (1:09, 1:08)
2x200 on 3:00 desc (2:22, 2:21)
2x100 on 1:30 (1:08, 1:07)
4x50 on :50 (:32.5 avg)
100 cool
Total- 3200 scy

Due to kid things, I can only swim Sunday... so it will be a marathon of sprint events... 400 Free, 50 Fly, 100 Free, 50 Breast... and a 200IM just for kicks. Oh, and a couple of Relays. What team are you in? I am on CGM...

1300 in race one-piece last 600 alt 2/3 breathing by 25
100 kick
100 drill (25 balance/25 front scull)
3x(150 on 2:15 avg 1:10/100, 100 on 1:30 avg 1:08, 50 on 1:00 avg :32)
100 cool weak side breathing only
2500 scy

Oregon reign. It'll be my first meet for masters. It'll be weird to swim Scm, too.

300 sw wu

main:
6 x 100 @ 1:50 alt IM/bk
4 x 25 sprint k @ 0:45
4 x 200 @ 3:00 ~2:50s
8 x 25 sprint k @ 0:45
10 x 50 alt br/bk @ 0:55
8 x 25 uw/25 fast w/fins @ 1:30

100 easy

3000 lcm

---

__________________________

Oh yeah!

w/u @ ez pace 100fs, 100kck w/snork, 100 back, 100 kck w/flutt, 100 breast, 100 kck w/snork, 100 free, 2x25 fly / 750m
Drill 4x50 snork/band, jr. pull buoy on odd sets (1&3) 200m
Main set
10x100 descending on 20 RBI
5x50 on 0:05 RBI / 1250m

W/Down for balance to make 2450m (mix of free, back, breast, 25m fly)

3x[500s+100k] 6:xx; 6:21; 6:19
200k
5x50br@1:00 :40~:38
250 s/k cool

2500 sc yardages

---

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

I made a few changes. Tough workout! My upperbody was toast at the end.

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

no meet this weekend - didn't register in time (lame I know)

8 mi run this morning followed by 3500 yds easy
300 kick
4 x 125 kick the last length of each
25 swim to other end of pool
8 x 150 on 2:30 odds free, evens middle 50 stroke
25 swim to other end of pool
4 x 100 as 50 kick/50 swim
8 x 100 odds pull evens swim
100 scull
200 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

300 easy
8x50 drill
5x100 w/band on 1:30
10x200 descend on 2:50
2:25-27-26-25-24-23-21-21-20-19
100 easy cooldown (should have done more)

about to jump on the trainer for an hour

---

-----

Getting back into some decent pre-season swimming. Starting with a squad next week, has a guy who came 6th at Junior Worlds and was 3rd out of the water, plus 5 or 6 guys who are racing Australian Nationals starting tomorrow.

5k Swim LCM

W/U
400 Free/Back
400 Snorkel/Pull
4x50m Flush (15m at MAX, rest super easy)
8x50m as 25m Drill/25swim
100 Swim

M/S

15x200m on 3mins
as.....
1-5 Free
Rest 30s
6-10 PB
Rest 30s
11-15 P/PB

C/D
200 Free/Back
300 Kick

---

__________________________________________________
http://twitter.com/willrc91 --- instragram.com/willrc91

I got caught up in a discussion about my back with this lady who says her husband, a chiropractor, can fix me. I'm listening to her and thinking to myself... run away!!!
So I missed the opportunity to go maybe 500 more yards (sighs)

100s/100k w/u
10x100s@1:20 1:07~1:11
3x100 various kicks
200IM broken :05RI/25
100k
100IM 1:21
100k

2000 sc yardages

I hit the 150 mile mark on my FLOG!!! YAY!!

---

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

I am 2,231 yards away from my 150 mile mark and associated goodies.

8 mi run
5600 yds

500 w/u
8 x 75 kds on 1:30
8 x 100 on 1:35
10 x 100 on 1:30
12 x 100 on 1:25
8 x 125 as 50k/75s
200 pull
300 c/d

I alternate between being a bit spooked about the 10k swim and really excited. During my workout I was spooked. Right now I am excited.

---

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

1) To my pools credit: Showed this morning to find a brand new shiny pace clock (did not actually shine)! Been a year or so I guess...i don't even remember...
2) My electric tooth brush motor finally gave out the other day. Note to self: If you have not brushed your teeth manually more than a couple times in the last decade, brush your teeth before you swim! Then I had to shampoo/condition as well...

300sw, 200p
5x100@2:00 50 kick/50 cruise

5x100@1:35 avg ~1:26
20x50 odd easy@1:00, even strong@:50 avg ~:45/:37-:38
50 easy
4x150p w/ pads
50 easy

3200scy

I finally got my swim cap and now I'm waiting on the drawstring bag. I don't know why I didn't do this earlier.

Swunch swim yesterday:
Wu- 5x200 (fr/dr)
Ms- 9x100 (3@ 1:25, 3@ 1:20, 3@ 1:15), 100 Fast kick
100 easy
8x200 (3@ 2:50, 3@ 2:40, 2@ 2:30 buoy)
4000scy

Pretty pleased with this swim. Hoping toget over the plateau I feel like I've been stuck at for some time now.

---

https://twitter.com/mungub

I could not get going on the first set of 50s.

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Couple swims from this week:

800wu
10x25b :05

3x(500 :20, 5x100 :10)
Really bad swim. 500s were ~1:25/100y, and the 100s were ~1:20-1:23/100y. Really wanted to give up after the first set, and again after the second set, but forced myself to slog through.
100 CD

--------
800wu
4x (4x25 stk, spr, k, b :05)

8x300 :20
3:53, 3:53, 3:54, 3:59, 3:59, 3:59, 3:57, 4:01 (damnit!)

6x100 :10
1:14, 1:17, 1:18, 1:18, 1:18, 1:10

4x25sp
100 CD

-----------

800wu
8x25b :05

4x300 :20
4:02, 4:02, 3:59, 3:58

10x100 :20
1:18, 1:16, 1:18, 1:18, 1:18, 1:19, 1:15, 1:16, 1:17, 1:11
Couldn't quite find another "gear" to shift up in speed with the extra rest time, but these all felt very very easy, so that's good I guess.

4x50sp

50 CD (kicked out of the pool)

---

----
@adamwfurlong

missed my swim yesterday due to job hunting, but got today's in much later than planned.

4000 LCM
Just ate lunch, outdoor pool, 80 degree water, 80 degree air temps, and sunny. Yep, it was as hot and sucky as you can imagine. More of a mental workout today.

3 x 800 alternating breath each 50
2 x 800 straight free

---

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

4-21-13--1936m OW in 45;15. Water temp 78F, 10mph wind, 1ft waves., 20% clouds, 5ft viz.
4-24-13--1 1/2hour pool with Joshie and MaryLotus
4-25-13--OW swim with Mary for 19min
4-26-13--1936m OW in 38;29=PB OW swim time with no wetsuit. Hopefully I'm starting to get the hang of this swimming thing.
------------------

---

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

What??!?!! A 10k swim???? You're crazy!! :)

Ramping up, myself, for something crazy...

2x[1000s/100k]13:30/13:20
4x[500/100k]6:21/6:24/6:25/6:28
5x100 various kicks
2x[200/150/100/50/100k]@:45/50 200~2:21 150~1:47 100~1:08 50~:34
300 s/k/cool

6600 sc yardages
I hit 4400 in one hour!

---

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

Nice workout.
I raced a 10k this morning... 2nd FOV, 45:34... I hope the course was long :P it was a low key campus thing. 0:50 on the trainer after. Swimming does not look likely today.

---

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 with the 10k TC!

today's "baby" swim...
usual w/u 750m alternating strokes & kick 100 fs/ 100 kck / 100 breast / 100 kck / 100 back / 100 kck / 100 fs/ 2x25 fly (wrking my way up to the big 100 LOL)
Main
6x100fs drill pull/snork/band (PSB? ;) )
10x75fs slow med fast - 1350m (75's just to break the 100 monotony)

Warm down
25 breast
25 back
100 free
100 breast
100 free
50 breast
2500m Total

A real fish took the wall lane, promptly did 100m of fly w/no splash... sigh instantly jealous

400sw
400p
4x100@1:45 (25 fast, 50 fast, 75 fast, 100 easy)
8x100 50k/50cruise (odd fr, even bk) ~:15RI

30x50@:50 (Avg ~:42, finally took the first slower than usual@ :41, held :42's, last ~:38)
100 easy
4x100p w/pads
100 easy

4100scy

45 mile bike ride with sister this AM, covering much of the OCTri course, which she is doing. I'm not, because of some silly swim event near Vegas.
After an hour rest, into the pool:
5x[200s/100k]@5:00 best - 2:20
5x100 various kicks
5x50 fist drill @:50
5x50 alt br/bk@1:00
300 s/k/cool

2800 sc yardages

---

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

Sat:
2000m, mostly loosen up with some speed work and race pace sprinkled in

Sun:
Olympic distance Tri, swim split 18:22, 2 loop course, including 50m scamper up a boat ramp. No reason to think the swim was short. (wetsuit legal, 65 degree water)

---

-----