I'll play...here is last night's solo workout. The set from this AM's "Whacky Wednesday" masters workout is waayyyy too confusing to try to explain. ha!

3000 SCY

Warm-Up:
500 (200s/100k/200s)
2x(3x50s @ :50/:45/:40)

Main Set:
4x100 @ 1:15
200 Swim @ 2:50 (maintaining 1:15ish pace)
3x100 @ 1:15
300 Swim @ 3:15 (same as 200)
2x100 @ 1:15
400 Swim @ 4:40
100 HARD

Cool-Down:
300 (200s/100k)

YAH go Febuary

3 100 I.M.
4 '50 on the 55
16 100 on the 1:50 1-4 free ,4-8 50 fly 50 free, 8-12 free,12-16 50 fly 50 free
2 150 kick on the 3:30
2 150 drill
8 100 free making under 1:30 on the 1:45
3 100 on the 1:30

ALL METERS!!!!

I was looking over my shoulder the first couple laps today as we had a shark attack about 80km north and while logically I know the stats say the risk is incredibly small, I was still squirreley. Water and tides were rough enough that I was doing 4 strokes and staying in the same spot (in the troughs) reef-half of each lap. Between the rough water and the shark attack I only did 4 laps (1400ish yd).

Hoping to head out early tomorrow with the dive boat and finish the workout (another 4 laps).

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http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit

That sucks...

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

I'll take winter any day before worrying about being shark attacked. At least I don't have to worry about bears in the winter.

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___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
2020 National Masters Champion - M40-44 - 400m IM
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)

Do they hit you with things?

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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

SP, what did you hurt? Hope it heals soon.

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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

I just started training for triathlon (haven't done one since I was 16), here's what I did yesterday. First full week I have swam for years but I swam in high school (30 now):

500 warm
200 kick (100 free, 100 back)
5x100 free on 2:00 @ 1:20
200 kick mixed
100 drill
5x50 free on 1:00 @ :35
100 kick
150 cool

Swimming is *way* harder than I remember it being in high school :) Luckily I've been running for a few months so aerobically I'm ok but my arms have no endurance at all right now.

if you are swimming 1:20/100 off the bat you are ahead of most triathlete fishes !

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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

Yeah, that's an interval time from my old swimming days.

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http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit

2/3:

1300 warmup (I had done 500 and everyone else was still yapping on deck...)

6x200 on 2:45 (2:19/19/19/22?/19/19)
5x(100/50, 100s on 1:20/25/30/35/40, 50s on 1:00/:55/50/45/40), 1:08/7 for the 100s

3300scy, 46 minutes.

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----------------------------------
"Go yell at an M&M"

Just short of 4k this morning, but the most painful set ever since I had to wear goggles for a kid the age of 8 or under. Mine broke on the first 100 and that was all that was in the lost and found box.

WU 200 sw, 200 pull

2x400 7:00
4x200 3:20
1' rest
100 easy
1' rest
2x400 7:00
4x200 3:20
1' rest
100 easy

This workout was one to remember so I thought I had better note it here:

800 w/u
4x200
100 easy
400,300,200,100
200 easy
12x50 kick (MOD/Fast by 50) on 1min
200 easy
8x100 IM on 1:45
300 c/d

Total 4800

My arms are hanging by a thread as fly just kills me and those IMs hurt, really hurt.

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"Only those who risk going too far can possibly find out how far one can go." T.S. Elliot | Cycle2Tri.com
Sponsors: SciCon | | Every Man Jack

Back to the pool after the blizzard has left.
3000scy
30x100 in six sets of five. Start on the 2:00 and decrease by :05 every set. Can't wait for spring.

Get those papers out of the way so you can get back to what's really important... yardage!!!

500 free
16x25 kicks on :30 - these were really tough! I could make it doing breaststroke kick, but my flutter and dolphin (on my back, no board) had me turning right into the next one.
5x100 IM & free IMs: 1:13/:17/:15 Free: 1:07/:09 These felt real good, although my last fly was pretty ragged.
200 cool down

1600 scy

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

Dang, I know I'm a halfway decent swimmer, but ya'll are making me feel like a sea cow!

Yesterday:

500 wu
15x100 on 2:00 @ 1:30-1:35
500 cd

I forgot my jammers yesterday so I had to swim in my running shorts. Felt like I was wearing a parachute!

If ya'll don't mind, I may be asking a lot of questions about what terminology means. I'm fairly new to swimming with a plan.

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__________________________________________________
Hunter Robinson
http://www.twitter.com/el_slice
http://www.elslicerideco.com
Sponsored by: http://www.92fifty.com

I ran 4 miles and walked 2 this morning, I was tired so that's why I skipped the swim :P

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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

I had planned a 5 mile run at lunchtime at work yesterday, but forgot about lunch/meeting about healthcare, free sandwiches! They're starting a healthcare incentive program where they pay us to do various tests, complete surveys and discuss our personal health with healthcare experts. My cholesterol is borderline high so they tell me to exercise more... pfffff!!! Will do that run today.

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

That's kind of funny.


I want a sandwich :P

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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

Yes, the kickboards to the head are a little over the top, in my opinion. I'm not sure why I felt the need to add the "h" there...ha!

Drew

This is gonna be a low month - have to take some time off to ride my bike for 24 hours (okay - I'm only doing 12 of the 24 hours)

Wednesday - did some drills before practice, then
600s, 200k, 300p
12x50 25fist/25choice
2(400, 2x200)s on 1:25
400p, 2x200p on 1:30
More drills to finish the set

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Vale!
Tracy T
http://www.thelencoaching.com
Some light reading::: http://www.tracythelen.blogspot.com

Sorry, I didn't see this yesterday and just got on now. tc, the links you tried to post before didn't work because you copied the displayed text with the ellipsis (...) in the middle of the URL like this:
https://spreadsheets.google.com/...i=2&pli=1#gid=63

but that's only displayed that way to save space on really long URLs. You could copy the real link from the address bar when you're on the spreadsheet and the part replaced by an ellipsis looks more like this:
/ccc?key=pU-bz1VCoBnuwygvppkKCPw&ui=2&pli=1#gid=63

If you hover your mouse over the working link, you may be able to see the actual URL displayed at the bottom of your browser. If you copy the full URL from the address bar in the spreadsheet and paste it in here it will show up with the ellipsis but the real URL is stored in the HTML code.

I swam 2450 scm with masters this morning.

Edit: fiksd speelin

I guess I will finally leave the seclusion of lurkerdom and start posting...at least for now :D I am doing an "intense" kick week now because my left shoulder hurts like a ****h and i am an even worse kicker then swimmer!!! My "sets" are almost always kinda "go with the flow" but i will try and sorta structure them just so i can post`um :D anywho:
swam 1000free(500fists) then started kicking with fins
200kick, 200sidekickthings,200sidekickthings w/arm extended, 200f,200b...then repeat without fins and no back...

yea still not comfy with the swim notation but maybe it will come to me....

Tibial sfx I suspect...self-diagnosed this time but symptoms, timing, history etc are all there (I've had a few).

My season ended 4 weeks ago due to the above so I've done little apart from the odd spin around the block and splashing about the pool for <1.5k at a time...jumped into a squad this morning and H-O-L-Y crap that almost killed me :) Amazing how quickly you lose touch with the water.

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blood, sweat...and big gears

I hated every minute of training, but I said, ''Don't quit. Suffer now and live the rest of your life as a champion.''
- Muhammad Ali

Was gonna ride, but got too late, or I really just did not want to go out for a ride, so fell back on another swim workout, thinking I would just dog it and do a recovery workout, wrong:

5x100swim@ 1;30- 1;23 to 1;14
300s/2x150s/3x100s/6x50s @ 1;30- 3;46/1;51/1;46/1;16 to 1;09/;34's
5x(200p@ 2;45/100p@ 1;20/100IM@2;00) straight through, 3rd in lane, but no draft until IM's-leaders went 2;10 to 2;04- my swims-200's - 2;17/;20/19/21/19/20- 100's- 1;09's- 100IM's- 1;12/1;12/1;11/1;13/last one lead at 1;12
150 IM kick-250swim down
4100SCY