Went 31/31 days in May, a little more than 58,000 total. 149/151 days ytd, 325,000 ytd.

The swimming has paid off in the race results. Raced three sprint tris this month, won the age group in all three. In all honesty the 65-69 fields were a little thin, but my overalls were solid, 10th, 12th and then 17th at the St. Louis Tri.

Given I’ve run only 100 miles this year, a third of which has been in races, that swim aerobic strength thing is working pretty well!😊

well done!
I've found the same with regards to aerobic capacity from swimming having some nice carryover to running. Congrats on your AG wins and nice overall places.

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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

forgot to post anything last week, so here is all is:

Monday
2x [200 swim + 4x50 drill]
3x[400-100-200-100]
the 400's were strong pull
odd sets, the 100's were kick + 200 was swim
even rep was 100's swim/ 200 kick
2x50 easy

3300scy

+40min strength session

Wed
pool was really hot (was not on Monday), and wasn't really feeling it, so short swim
300 swim
8x50 drill
500 strong build (5:28)
500 strong pull (5:18)
6x50 cruise

2000scy

+ 4.75mi run

Fri
pool unexpectedly closed


Sat
First swimrun session of the season, trying out some new shoes.
Lake levels about 10ft lower than normal, which meant we couldn't swim back into the creek like normal. Had to trudge out through some deep silt and then hop across the creek to the trail. Swim paces are nothing fancy, ~1:25/100y (with shoes and paddles)

1.69 mi run
735y swim
1.78 mi run
721y swim
1.93 mi run
805 y swim
0.67 mi run

Mon (today)
300 swim
8x50 drill
4x500 as 400 cruise (aerobic effort)/ 100 strong (harder than threshold effort), 1 min rest
5x100 with ankle band and paddles
4x50 easy cruise

3400scy

+ some running later.

Open Water swim race on Sunday. 1500m followed by a 3km race an hour later.

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Sa - 1M Open Water Race in a bay, swam 29:40 last year and was going for sub 27 this year. Managed a 24:57 which I am pretty happy with. It lets me know I am in a good spot for sub 1 hr at the IM in Sept. Wetsuit fit well and probably helped out a lot, water was 65F. GPS had me at 1895yd but it doesn't really mean anything other than confirm the race was at least a mile. 15mi LR about 90 min after the race. Only one swim this coming week because of vacation then back at 2/wk.

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'22 IMMD, '23 SwimRun MD

Congratulations on the pr!

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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

Given I’ve run only 100 miles this year, a third of which has been in races, that swim aerobic strength thing is working pretty well!😊 //

Great job Mark on the recent results. And you will find the fields in our AG pretty thin in most places except at the big champs at the end of the respective sports seasons. As you know, it is just hard to do a lot of races, so we load up for some of the bigger ones to unleash our old man power!!!

A few days ago I decided to start some OW training, so did a set of 200's where I blast out the first 100, then go into a recovery build 100. Helps simulate the start and surges at buoys..

5x100s@1;40(1;24 to 1;17)5x100IM kick@2;10(1;55 to 1;48)
4x(100swim fast@1;20/100buoy@2;10) (1;12/1;23/1;11/1;21/1;10/1;18/1;10/1;16)200IM kick
500p fast@6;30(5;59)4x50buoy(37 to 35)
2700SCY in 46 minutes