3.5 mi run
2625 yd swim

effort was there, splits weren't

5 x 100 on 1:30, extra :30 after the last one
5 [300 fast on 4:30 + 100 as 50 easy swim 50 kick on 2:30] 4:01, 3:57, 4:00, 4:01, 4:02
25 kick c/d

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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

My birthday month. I’ll play. :) 18 mile bike, 1 mile run, 1500 scy to finish up.

Best feeling I have had in the water since back last month. I think mostly due to lower altitude pool, and they had the coolers on all night it appears. 105 degrees outside and didn't even notice it.. Went for some good breaststroke swims and my post Covid 500 pr.

5x(3x100@1;40/100 breast@2;00). swims(1;28/27) buoys(1;26/25)paddles91;20/19)pulls(1;16's).IM kicks@2;20(1;57/55) breast's(1;36/34/31/31/29)
200IM kick(3;56)
500pull for time(6;16) 100IM kick(1;57)
4x50@1;10 odds fly/bk, evens buoy-fly/bk(40/38) buoys(39/38) 100IM kick(1;58)
3000SCY

I’m still i the ocean, but man o man has it gone cold! 59°!!! Didn’t go long, like 1500 yards. Recovering from running Tough Mugu 25k trail race. Super tough with 2500 feet of climbing. I wasn’t fast at all. That cold water actually felt good... of course, full wetsuit on.

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

SCY: 2400
800S
400IM Kick
8x100P on 1:30 (1:17-19)
400 BK/BR
Pool sessions limited to 45 minutes, 1 person per lane. Been alternating pool with OWS. Trying to figure out how to best use my pool time now that some base swim fitness is back. Unfortunately, I think I know the answer is a lot 100 intervals and speed work.

18mile LR this morning, snuck over to the pool after to do some easy swimming and mostly drills to help flush out the run. Probably about a K worth of 25 free 25 drill. Happy to be in the water in any form.

6.8 mi run in an hour
1725 yd swim

17 x 100 on 1:35
25 kick 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

Trying to figure out how to best use my pool time now that some base swim fitness is back. Unfortunately, I think I know the answer is a lot 100 intervals and speed work. //

Glad you are able to get back in the pool, even if just 45 minutes. And of course you are right, high intensity and short intervals, most the time. I get an extra 15 minutes and that makes a world of difference in what I can accomplish. I do a lot of kicking to help get my strokes up to par, but that burns up a lot of time. Almost back to my 2;00 per 100 interval there, so that should help. I see a lot of 100 IM's in my future, and the 50's on the minute until time just ends...Good luck, maybe we will have a virtual meet together coming up..

3.5 mi run
2475 yd swim
5 mi run

20 x 100 first 15 on 1:30, last 5 on 1:25
50 kick
50 easy
100 fast 1:14
50 kick
100 fast 1:14
75 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

Sunday 1500, 12 mile bike 1 mile run
Monday 1500, 10 mile bike 2 mile run

I bought a Concept II rower in March and use it 10-15 minutes daily.

Two swims in a row that felt good, and this one at altitude, something happening here...

5x100s@1;40(1;28 to 1;18) 2x100IM kick@2;10(1;56/55)
200IM@4;00(2;53) 100IM kick(1;55)
1000p hard descend(12;54--6;32/6;22)
5x100IM kick@2;10(1;57 to 1;48)
12x50@1;00, every 3rd IM order/ between pulls(38's pulls) IM's(fly-36/back-41/breast-42/free-33) Broken 200IM- 2;32
100IM kick(1;59
3200SCY

I’m a little behind the times, but didn’t you move to Seattle?
I’ve been in Martha Lake 3 times a week since late March. No pool required.
Join me!

Rick

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Only those who risk going too far can find out how far they can go...

No - I spent 5 years in Corvallis, OR but now I am in Stillwater, OK during the academic year and central Maine in the summer.

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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

6.5 mi run
1400 yd swim

5 x 100 on 1:30
3 x (200 fast, 50 easy kick or swim) 2:32, 2:32, 2:33
100 fast 1:14
50 cd

---

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

Went in for an easy day, dan talked me into pacing him for a 2k straight. We both got faster than last week, so 8 to 10k a week still pushing the times downward:

200WU
2000buoy descend by 500(28;35--7;19/7;12/7;04/7;00) 100IM kick
6x50 breast@1;10 descend(49/47/47/45/44/43) 100IM kick
300 easy pull(4;00)
3000SCY

6.5 mi run
1325 yd swim

10 x 100 on 1:30
50 kick
100 fast 1:15
50 kick
100 fast 1:13
25 kick cd

---

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

Finally got run over by the tired/no sleep bus last night. Just did a bunch of different stuff where time was irrelevant;

10x100s with zoomers- 5@1;45(1;32 to 1;21)5@1;40(1;24 to 1;18)
8x(2x50 kick@1;15/50s@1;00)5-dolphin/fly(dolphin-1;06 to 1;03-fly-48/47/44/43/40)3-frog/breast(kicks-58 to 55) breast-47/45/44)
5x100p sm paddles@1;30(1;17/18's) 100IM kick
2800SCY

6.8 mi run 59:41
1175 yd swim
23.57 mi bike

swim was straight, kicked the last 25

---

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

IM Day

1000 warmup: swim drill kick reverse IM

4 x ( 20x25 all on :30).

rd 1. 2 fly, 4 back, 6 breast, 8 free
rd 2 2 back, 4 breast, 6 free, 2 fly
rd 3 2 breast, 4 free, 6 fly, 8 back
rd 4 2 free, 4 fly, 6 back, 8 free


6 x 250 pull
2 4:15
2 4:00
2. 3:45

2500 SCY
800FR
400IM KIck
10x100P
8x50 BK/BR

The gods are against me swimming. Lake closed due to high E. coli count. Reserved my 45 minutes for a lane at the pool: their pace clock had broken the day earlier from high winds. So did my 10x100P phantom racing the guy next to me (triathlete) who was doing a continuous swim, covering 75 yards about the same pacing I was doing the 100s. Surprisingly fun and I don’t think he knew what I was doing.

Not ready for any meets, virtual or real, but will keep on grinding.

Still ocean swimming. It's returning to warmer temps after a 59 deg cold mass flowed through. It's now 65 or above... time to ditch wetsuit, at least for sub-3k swims until a bit warmer. Just wearing SwimRun wetsuit now and got in 2400 yards. We planned for further, but the near white cap wind chop going one way and the 4 foot swells going the other, it was a mess out there. You really learn how to vary your stroke rate, cut entries short, and skip some breathing cycles in that crap.

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

6 mi run, 925 yd swim (straight)

---

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

Finally got to sniff the good stuff, chlorine!

I finally had shoulder surgery on 5/26, and finally tried my hand (or shoulder as it were) at swimming this week. Holy crap, that was HARD. I haven't swam since last October, the layoff alone would be enough to kill any technique and endurance, but throw a shoulder procedure on top of that and returning feels impossible.

8/3 - from the first push off the wall I knew I was in trouble when I could barely hold my right arm over my head! But I managed 600 yards (mix of freestyle and breast, back was no bueno), about 150 kicking drills.
8/6- now with knowing what to expect things were more manageable. Ridiculously still and hurts to turn the arm over, but hurts in a good way, not like hurt like pre-surgery.


At 49 years old I suspect I have at least a few months to go before I feel "right", if I ever feel it again.

Later today I'm running a virtual 10k race, going to suffer through the mid-day heat for that one!

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

welcome back!

6.7 mi run
1525 yd swim

500 w/u
50 kick
200 fast 2:32
50 kick
200 fast 2:34
100 mix kick and swim
200 fast 2:33
50 kick
200 fast 2:32
25 kick 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