Did my 14th "Iron or more" distance event last year.

When you factor in that I had no draft (field of 4) I had, at age 57, my fastest swim ever.

Very happy about that.

Why so good for a Hydrosloth? (as I'm usually a 1:20-1:24 swimmer for IM distance).

Perfect conditions.

Super hydration (peed 4 x while swimming)

No pool swims since April.

Combination of wetsuit/non wetsuit swims.

Usually swam 5 X / week. Only 1 of those was longer than an hour.

Did Brent Hayden swim program from Nov - April.

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http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

Had to take 5 days off completely because of this mild cold, did a super easy one to see if I'm too early or just right in coming back:

20x100as 10swim@1;40(1;29 to 1;19)5pull(1;14/13/13/13/11)5IM kick@2;10(1;59/54/53/50/47)
2000SCY

Monty, I'm glad you're on the mend.

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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

last swim of the month:

300 warmup
8x50 drill
3x800, 1 swim + 2 pull, aerobic effort, on 1min rest
4x50 cruise to get the feel back after paddles
4x50 drill/scull
2x50 easy/ distance per stroke

3600scy

+ 30 min run

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Last and longest swim of the month. 3500 SCY

1200 FR, 200IM K
8x100P on 1:30 (1:17-20), 4x50K on 1:15
8x100 IM on 1:45 (1:29-32), 4x50K on 1:15

Found a local OWS race (1.7 miles) in Sept., so will build up my meager mileage for a bit.

3500scy as a continuous swim

4600m or so, then lifted

5 x 200 on 3:30 w/u
5 x [50 kick + 300 fast] except I miscounted the 2nd and 4th. 1,3,5 were 4:17, 4:11, 4:12
spent 40+ minutes doing 50 kick/100 easy

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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

Last day of the month, just another get in day trying to swim past this cold I've had:

15x100 as 5swim@1;40(1;29 to 1;21)10pull@1;30(1;16 to 1;12)
1500SCY