Tuesday 11.5 mi run, 1000m swim
Wed. 34 mi bike, 2.8 mi run
Thurs. 7.3 mi run, 18.5 mi bike
Today 7.1 mi run, 1850 m swim

1000/50 kick/500/50 kick/200/50 kick

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maybe she's born with it, maybe it's chlorine
Fishtwitch is chlorintined!
disclaimer: PhD not MD

Yesterday:

AM:
regular 700yd warmup
4x[ 100IM - 100fly kick - 100 pull (paddles + ankle band) - 100 free kick - 100 free]
4x50 ez speed
2x50 easy


3000 scy


+4mi run in the heat (PM)




aside: I was on the LowTideBoyz podcast earlier this week discussing the Odyssey SwimRun Austin course if anyone is attending that race and wants info on the course.

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Ideal conditions here on Florida's West Coast, I've been doing a 1.2 mile swim parallel to the beach with a turn around to equalize the minimal current. Our informal swim group ranges from 90+ years old to a gal who was on a college swim scholarship last year. I'm in between the two.

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"Aquabike is a swim then sleep session on aerobars ...."

IM Day: 2500 SCY for my 45 minutes
Continuous 4x300 IM in 18:09
400IM K
5x100IM Pull on 1:40 (1:27-9)
6x50 stroke on 60 (37-46)
100 easy

Tomorrow's plan

200m warmup, then 7x400IM on 8 minutes. This takes me to end of swim number 1. 15 min break then swim number 2, 7x400IM on 8 min (maybe 8:15 if I blow up), then 200m cooldown.

Wish me luck! I did the first half workout on Sunday nite after a hard 15km hill run and 35K indoor ride mid day. So lets see how it goes doing double the workout. My swim volume has been good so should be doable but the question is how much I slow down (or not). Probably have a large coke in between during the 15 min break.

Good luck on your “mega” workout. I can’t imagine doing some of the IM sets you that you do and your doubling up on your limited swim sessions. No races, but you’ve kept the training going really well.

Too smoky here to swim this morning from the Silverado Fire. Ashes dropping and eyes burning. Seems clear south of Laguna, so we're going to check out a pool.

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

oK it was a success. I hit the target paces in the first half pretty easily coming in on 7:33 to 7:45 made it easier on the next one and leaving on 8. I was finding that going a bit harder and coming in closer to 7:35 . The hardest part was having to leave the pool all wet in 1C temp and looping around the building. My first two 400's back in were my two slowest at 7:45 each, but then I loosened back up and picked up the pace. For my 13th I went all out and went for an 800IM. I thought the 200 fly would be well over 2 min but it ended in 3:48. Then as I did not drown in the 200 back I picked up the pace in the 200 breast and took the final 200 free hard. I thought I could break 15 min but pushed too hard on the 200 breast and then could only do a 3:19 final 200 free for a 15:04. Cooled down with a 200IM and random free for 6200m in 2:02 with 5800IM.

It was bit of a breakthrough workout as I found something in my breast stroke catch that we previously slipping. Sometimes when the workout is long enough and you can't muscle you end up searching for finesse because you do not have the option of using power to go fast....just streamline and catch.

Congrats on your set, you are a crazy man.

Yesterday's swim" 39F air temp, drizzle, whipping winds. Had to break out the decades-old swim parka. On the bright side, I got the pool all to myself (and the lifeguards). Pool is nice and warm but getting in and out sucks. They have one heat lamp by the side of the pool, and when it's this cold they put the lifeguard stand right under it. Unfortunately it's also right in front of the best lane-- in the center of the pool and the least amount of current-- so I chose to move lanes and not splash them on every flipturn.

300 warmup
8x50 drill
4x500 threshold effort on 6:45. First two swim, second two paddles and ankle band. 5:44-38-44-44
2x50 easy, regain water feel after paddles.
8x25 fly on :30. This set was to really feel the current in the lane and also I had not done fly in a while. Odds were 14.6-14.7s, but evens were 16.0-16.4s.
2x50 easy warm down

3100 scy

afternoon session was ~30minutes body-weight strength and stretching.

pool pic (can't see the fog/steam as much in the picture, but you can see the wind whipping the flags around)

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7.3 mi run 64:30
1400m swim

1000
50 kick
150 swim
50 kick
150 swim

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maybe she's born with it, maybe it's chlorine
Fishtwitch is chlorintined!
disclaimer: PhD not MD

I found out why I cannot get a lane at local pool. Everytime I call to reserve the lane I get beat to it. Same thing on line. Found out today that aqua fit people are reserving lane during lane swim time and then aquafitting it in deep part of lane. Will have to talk to local pool manager!

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They constantly try to escape from the darkness outside and within
Dreaming of systems so perfect that no one will need to be good T.S. Eliot

From what I understand at my local pools you can't do lengths during public swim and you can't do anything but lengths during lane swim or the lifeguards will kick you out since it is too complex to maintain distancing in either scenario.

Today's swim, 25 minutes of warmups, drill and a few 25's dolphin kicking under water one length on stomach, return at surface dolphin on back. Some with fins some with single leg fins, some with no fins. Then final 30 min was 50 fly 50 free 50 back 50 free, 50 breast 50 free with ~5-10 breaths of rest in between (whatever I needed) repeating the cycle for 30 minutes (six times). Definitely a fun workout. On the free legs and back legs I was trying to do 5-7x dolphin kick starting each leg. One of the local masters swim studs was at the pool and he gave me credit for being a real swimmer (vs triathlon hack).

getting after it today (water still warm, air temp at 50F and blustery wind):

300 easy
8x50 drill
2x50 25 sprint/25ez
8x200 strong on 2:45 [2:13-12-11-10-10-10-09-08]
2x400 paddles and buoy, keep up the effort, 1 min rest between [4:15-4:13]
2x50 cool down

3300scy

+30 minutes on the treadmill easy running

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I'm feeling you on the hot pools, earlier in the week dan and I did a 2000 for time and it was 86 degrees!! Needless to say, I was cooked at 1500 and backed way down just to finish. Yesterday and today it is still hovering at 84/85, so longer stuff has to just be done at slower paces. Today:

300/200/100s@1;40 base (4;19/2;47/1;18)
1000p hard descend 12;48 (6;28/6;20)
6x100@ 2;00, odds breast, evens pull descend (breast-1;33/1;30/1;28-pulls-1;18/1;16/1;11)
6x50@1;10, odds back/evens pi;; descend(back-44/42/40--pulls-36/33/32)
2500SCY

2500 SCY in my 45 minutes

1000FR 14:00 (6:55/7:05), 400IM Kick
6x100P on 1:30 (1:13-6)
8x50 Stroke IM order on 60 (37-45)
100 drill
Indoor pool much less crowded and easier to get a lane than outdoors in August. However with COVID cases increasing in MA, there could be another shut down of pools coming if spread gets worse.

24 min of warmup drills and dolphin kicking on back and front with and without fins.

Then

6x50m breast followed by five cycles of 50 fly, 50 free, 50 back, 50 free, 50 breast, 50 free with seven breaths of rest between 50 sprints.

I was finishing each cycle on 6 min.

Tomorrow may do 100's rather than 50s