SCY
1200S (16:30)
300K
4x200P on 3:00 (2;30-2)
4x100P on 1:30 1:13-4)
6x50K IM on 1:15
6x50 on 60 (36-7)
8x25 on 30 (17-8)
100 S
Water ~83F . 30 minute delay for lightening

1900m OW at the local swimming hole. ( +4km on the mountain bike to and from).

36 mins including breaks at the 6 buoys on the course fir the group to regroup. I swam with a Garmin for the first time since last year. Had a peek at the gps track and it looks like I swam pretty straight.

Other stats - moving time was 29:15 including the easy swim out to the course start and back in. (pretty easy overall swim, basically just swam with the other 2 guys then picked it up over the last 100m to each buoy. Then waited for the group and chatted a bit at the buoys. Garmin says I did 1100 strokes and a maximum stroke rate of 79 (does it count a stroke as a full cycle? or is a cycle counted as 2 strokes? If the former, that seems wrong, I really don't think I was doing 79 stroke cycles per minute at any point.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

After many starts and stops over the past few weeks, got in with dan today at the high desert pool, fast and furious;

15x100@1;40(1;22 to 1;19
3x200p@3;00(2;29/26/26)
2100SCY

just arrived at a beach campground with the fam, will be doing some OW swims this week.

Slow 1 mile run today in 33 degree heat, pain-free! feeling good about that.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Haven't posted a swim workout in a couple weeks, here's the rundown:

7/10
300 easy
8x50 drill
3x500 cruise (hold 5:45's)
10x50 odd fast even easy (fast avg 28's)
-2700 scy

7/12
300 easy
8x50 drill
3x50 25 sprint/ 25 easy
4x200 in my 'pre-race' set: 1st 50 is 'fast hands', middle 100 smooth, last 50 build
(2:12-10-06-06)
150 easy
-1800 scy

7/14 - Sprint Tri, swim leg was in a nice cold spring, wetsuit legal, advertised as 500m. Split was 5:21. Total time as 57:40

7/17
300 easy
8x50 drill
1000 smooth, negative split (11:19)
3x200 pull hard, paddles + buoy (2:05-06-04)
4x50 fast (28's)
100 easy
-2600scy

7/22 (warm outdoor pool while on vacation in Orange Beach AL)
300 easy
8x50 drill
5x100 w/ankle band
3x200 descend (2:12-10-09)
200 kick
3x100 fast + descend (1:01-00-58)
200 kick
2x50 25 sprint/25 easy
50 fast (25.8)
50 easy
-2700scy

7/25 (same warm outdoor pool, warmer this time)
300 easy
8x50 drill
500 build (5:42)
5x100 IM smooth
3x100 free smooth
4x50 25 sprint/25 easy
-2200scy

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3.6 mi run, 2325 yd swim

20 x 100 first ten on 1:30, second ten on 1:25
325 CD mix stroke kick free

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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