Eastern Block Tuesday

6 x ( 50 kick, 50 drill, 50 swim)

20 x 200
5 on 3:00
1 on 3:30
4 on 2:55
1 on 3:30
3 on 2:50
1 on 3:30
2 on 2:45
1 on 3:30
1 fast
1 ez

4 x 100 cool down

mix up day;

5x100-75s/25breast@1;45(1;31/30/27/24/22) 200IM kick(3;56)
5x100-75s/25back@1;45(1;27/26/26/25/22) 200IM kick(3;53)
500p@7;00(6;32) 200IM kick(3;53)
5x50p@;45(37's) 100IM kick
5x50 fly/back@1;10(47/46/45/46/41) 100IM kick
2800SCY

3175 yd swim
8 mi run

500 on 7:30
5 x 100 on 1:30
500 on 7:30
6 x 100 on 1:25
50 kick
5 x 200 on 3:00 (2:35-2:36)
25 kick cd

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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

Stroke Day - Backstroke this week

900 Warmup

18 x 50.
6 x back kick 1:05
Backtroke 1:00
Free :55

6 x ( 100 back 1:45
75 build 1:15
75 strong 1:15)

Pull 5 x (75 build 1:15
50 strong :55
50 fast :55
75 smooth 1:20)

5 x 50 cool

On outer Cape Cod this week and got in 55 minutes at sunrise in one of the glacial kettle ponds. Used to do these swims in the ocean, but too much great white shark activity in both ocean side and bay side over past few years. A great white fatality up the coast on Bailey’s Island In Maine this week.

7 mi run 59:29
1075 yd swim

5 x 100 on 1:35
4 x (50 kick, 100 "fast")
75 CD mix kick and swim

---

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 like the set, simple and straightforward. How tight are those intervals supposed to be? And why "Eastern Block Tuesday"?

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I saw that shark attack news, but did not know it was a great white. That's right where the Odyssey Casco Bay is supposed to be in about two months I think.

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Another kind of IM day to start the comeback on strokes:

500s@7;30(7;25)150IM kick@3;30(3;00)
400breast@7;30(7;18)150IM kick(2;59)
300back@5;30(4;48)150IM kick(2;58)
200IM@4;00(2;59)150IM kick(3;00)
100IM@2;00(1;19)150IM kick(2;59
300p easy(4;07)150IM kick(2;57)
4x50buoy@1;00(41/40/39/38) 150IM kick(2;58)
2900SCY

7.2 mi run 59:18
1325 yes

2 x (500 swim, 50 kick) 7:12, 6:41
100 swim
75 mix kick swim CD

67k yards for the month, highest in quite awhile

---

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