4-28-13--1936m OW in 44:04. Water temp 79F, 14mph wind, 1ft waves., 10% clouds, 5ft viz. Lots of boat traffic today. Too tired to swim well
------

---

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

How did the rest of the race go?

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Very well. I was able to hold off a fellow ST'er for the win. The course is tough, in fact I would say it's the hardest Olympic-distance route in the area due to the rolling hills.

HITS has their act together, there is no reason not to do their races, especially if you sign up early.

---

-----

Nice job!!!

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

You crushed the swim and your predictions held true. Great race yesterday.

That was definitely one of the harder olympic distance races that I've done. Coming back in on the bike and knowing that you had to go back up that hill on the run was tough mentally. I thought HITS did a great job, and I would definitely do another one of their races.

Sunday swim (HITS race): Wu then 1500 in 22:40..blah

---

https://twitter.com/mungub

Swam my first masters meet this weekend. Mixed results in SCM and up at semi-altitude in Bend.
1500 Free 19:33 (I think I could go faster in this)
100 Fly 1:05.82 (not bad for not training fly)
200 Free 2:20 (slow)
400 Free 4:52 (pretty happy with this--swam well and negative split)
200 Fly 2:39 (a bit pathetic--pushed about this time in a practice a few weeks ago--must have been getting tired)
200 IM 2:38 (felt good on this, not an IMer)
Did loads of relays too. By the end my sprint wasn't really there, especially on the last day wiht the 400 Free, 200 Fly and 200 IM.
But still, some real times and some things to work on.

1500 FreeFri, 04/26/201321:00.007/119:33.44366Mixed100 FlySat, 04/27/20131:10.005/21:05.822714Mixed200 FreeSat, 04/27/20132:35.009/52:20.093619Mixed400 MFreeSun, 04/28/20135:40.007/64:52.644528Mixed200 MFlySun, 04/28/20132:50.003/72:39.851930Mixed200 MIMSun, 04/28/20133:00.005/72:38.76

Pretty speedy. I'll be trying my hand at LCM soon. I don't expect times anywhere near yours.

This AM:
4x[(200,150,100,50)@:45/50 + 100k]
100 bk/br cool

2500 sc yardages

---

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

Oh, for all the triathletes who ask about 30 minute 1500 times, an amazing guy at the meet broke the world record in the 1500 and his split broke the 800 record too, for the 90 year old age group: 31:01 by Willard Lamb
He's my new personal hero.

300 fr, 300 kwf, 300 (50 drill/25 swim IM order), 100 drill
4x75 @ 1:20, first half of each 25 head up sighting practice
200 @ 3:20
4x50 @:45
150 @ 2:20
4x50 @:45
100 @ 1:45
4x50 @:45
50 @ 1:00
4x50 @:45
100 @ 1:45
4x50 @:45
150 @ 2;20
4x50 @:45
200 @ 3:20
4x100 50drill/50fr
3850 scy

kinda similar to my main set today. got out this weekend on the bike for some miles for only the 2nd time this year, so the legs were dragging. but this was a good main set.

warmup: 300sw, 4 x 50 k/50 dr/50 sw

drill = 4 back then flip to 4 free and repeat (i like this drill)

main:

2 each of 50,100,150,200 @ 1:30/100, then
2 each of 200,150,100,50 @ 1:30/100 pull/paddles

= 2000 lcm in 30 min

warmdown: 500 kwf, 100 ez

3500 lcm

---

__________________________

Oh yeah!

200 swim, 600 pull, 4x50 kick on 60

10x200 (2:35,34,33,32,27,25,23,21,18)
1-4 pull on 2:50
5-7 pull on 2:40
8-9 pull on 2:30
10 easy on 3:40
10x100 swim (1:16,16,15,15,14,13,13,12,12)
1-4 on 1:25
5-7 on 1:20
8-9 on 1:15
10 easy

4000scy in 57:37

---

---

Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Taper week!

700 w/u
8x75 kick/stroke/build :10. My breaststroke and backstroke leaves a lot to be desired.

1000, descend by 300. My cumulative average pace through each:
1:23 through 300, 1:22 through 600, 1:21 through 900, 1:20 (last 100 brought it down). Not moving fast, but not feeling like I worked very hard.

10x100 :10
1:15-1:18, with last one fast one 1:10

10x25 fast :20, no juice left for this. Don't think I broke :15 once.

100cd.

---

----
@adamwfurlong

last week off for work travel, this PM

500 wu
6x200 @ 3:00, desc by 3 (2:42-2:30)
100k on back
8x100 IM/fr 1:45/1:30 (1:25/1:13)
4x50k IM order
200IM cd

3000scy, good to be back in the pool

where the heck is Monty? no swimming?

---

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

Thanks HS. The extra turns help.
Having grown up in the US, I can never help feeling Scm is a silly, second rate distance, even if the entire rest of the world doesn't agree.

Closing out this month @ 67,000 even.

500 w/u
100k
500s pushed 6:08
5x100 various kicks
5x100 br,bk,fr,br,bk @ 2:00 (my br is faster than my bk)
100k cool

2200 sc yardages

---

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

Increased OWS'ing. This month at 37470 yds. 29200 OW. Yesterday did an easy 1700 in Mead. Drills and w/u out to the new buoy line (lake has dropped 5 feet since the 1st so the Park Service moved the buoys out from 50 yards to about 160 off the ramp) then did 2 laps, about 550 per, IM. Slight chop. First time doing this
OW IM. I think once a week I should do this. Can't just do free all the time.

Quote:

Having grown up in the US, I can never help feeling Scm is a silly, second rate distance, even if the entire rest of the world doesn't agree.

I'll like scm when I can make 20 x 100 on 1:20 in a scm pool. That set/interval has a nice ring to it. I also grew up a scy fish and that will probably always be my favorite too... though I'd like to race a 1500m free in a long course pool.

Speaking of meters, I went to the Osborn pool today and it was in scm. It is LCM Fridays from 1-9 pm and scm or, if they get the bulkhead sloppily placed, something between scm and scy other times. This morning it was meters.

Halfspeed, 66,911 yards for me for the month.

5.5 mi run
6500 scm:

500 w.u
8 x 125 kick first length of each
4 x [8 x 100] on 1:40, 1:35, 1:30, 1:25
4 x [75 whip kick + 75 flutter kick on back + 75 free]
400 pull band only
200 pull band + buoy
300 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

I hit 150 mi this morning! You know what that means... prizes come in the mail :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

Congrats TC, but we don't get anything until 250 - the drawstring bag. Still waiting for my cap. Really only want the suit – seems a long way off!
Milestone Nike Swim Award 50 miles Nike GTD swim cap 100 miles 150 miles 200 miles 250 miles Nike drawstring bag 300 miles 365.25 miles
(average mile a day) 400 miles 500 miles Nike swimsuit

---

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

Did you use a wetsuit? How was the water?

nooooo!!! I thought the drawstring bag was at 150 miles and the swimsuit was 350 :P

---

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

20x100 1:20 scm would be no joke. I do it in yards pretty regularly, but my race was more or less 15x100 holding 39s, with no open turn...
I'd like to get to the point where I could hold 1:15s in a couple of months, but we'll see. realalbertan could do it no problem, but it's quick.

Was using a wetsuit for January and February. No wetsuit since early March except for occasional race practice. The reason I enjoy OW more than the pool, especially Lake Mead, is that it is simply stunning. Since the invasion of the Quagga mussel, swimming in Lake Mead is like swimming in the ocean tropics. The water is crystal clear. Current water temp is around 68 and warming up with each day as summer approaches.

Congrats on the race. Nice to know that HITS is a good organization and does nice races. We can always use more good Olympic distance races in Texas in my opinion. If I ever get back to triathlons I might try this one. The CapTex is kind of a pain. My family doesn't like to waste their weekend on a triathlon and CapTex is always on Memorial Day weekend.

First session with my new squad. 5200m

WU
300 swim
300 Back
200 Kick

MSx2
5x200 pp on 2:50
5x100 kick on 2min
4x59 max swim on 1min

Then

2x400 on 5:30

Cd
200 easy

---

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