400 wu

2 rounds of (led these):

3 x 200 @ 3:00 (r1) 2:50 (r2)
r1~2:28s, r2~2:30s

4 x 50 k @ 1:00
r1~48s, r2~50s

3 x 50 bk/100 IM/50 bk @ 3:15
r1~2:55s, r2~2:58s

4 x 25 fast @ 0:45
r1: free~14s, r2 IM

200 easy

3600 scy

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__________________________

Oh yeah!

Post Oceanside recovery type swim

400 w/u
300 @ HIM effort alt breath each 50
200 @Oly effort alt breath each 50
100 sprint
100 sprint
200 @ Oly effort alt breath each 50
300 # HIM effort alt breath each 50
400 w/d

2000 LCM

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--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Darn, I was hoping I might get first post of the month up.

300s/200k/200ppbb
10x25 band :05

12x200 :20
1-4s 2:33, 2:36, 2:36, 2:36
5-8p 2:37, 2:35, 2:35, 2:37
9-12s 2:39, 2:38, 2:39, 2:34

10x50 :10
:35 - :39

100cd

3950scy. Good day in the pool.

Anyone swim in Austin? I'm there this weekend and need/want to swim. Drop me a message if you are...

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@adamwfurlong

400 warm-up

2x(4x25 hard/easy, easy/hard, hard, easy by 25) on :25

800 free swim on 11:00

2x400 pull with paddles on 5:00

8x100 swim with fins on 1:15

4x75 warm down on 1:15

900 mixed warm-up

3 x 800 as (300 pace
(2 x 50 1500m race pace
(300 pace
(2 x 50 as fast as possible
100 easy after each
Rd 1: no equipment
Rd 2: snorkel
Rd 3: paddles

10 x 50 k @ 1:10, odd make it, even fast
100 easy
6 x 100 @ 1:40, 50 back, 50 free
4 x 50 @ 1:15, 25 under, 25 swim
100 cool-down

5400 Long course meters

1000 swim alt Fly/Free 13:20
100 easy
8X250 Pull with tube and paddles on 3:30
100 easy
5X150 mod IM- 50 Fly/Bk/Fr on 2:15
150 easy
600 kick Fly/Fr
300 easy

5000 yards

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Team Every Man Jack

http://www.teamemj.com

~500 wu
2 x (50,100,150,200,200,150,100,50 @ :45/50 base)
5 x 100k @ 2:00
200IM cd

3200 scy

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------------------------------------------------------------
some days you're the windshield some days the bug

did that workout this evening and thoroughly enjoyed it! thanks!

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____________________________________________

Hungry for tri!

Tues April 2nd
Straight into it, due to time constraints.
15x100 @ 1.45.
Increase speed over first 12, last three cruise
Average time for first 12 = 1.28.2 - this is about 4 seconds faster than a month ago (slightly pleased!!!)
Number 12 was hard/controlled first 50, flat out second 50... 1.21.8 - my fastest 100 in training for yyyeeaarrss...!

Weened myself off it, and have ditched the pull buoy for winter...amazing how much better I am feeling already.

1500 LCM

Had a really nice bike ride Sunday... so nice (63mi in just under 3:00), I was too sore to swim Monday AM
Pretty sore, still this AM, but knocked out a bit of yardage.
3x[200s/100k] w/u
100bk
10x50@:40 [3 to 8 sec RI]
100k
400IM (:05RI@25)
300 s/k cool

2300 sc yardages

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

HS, you are fast on the bike!

I am back on campus. Swam today, first time since last Mon. and was just trying to get the cobwebs out
run: 8.7 mi w/ 26 min 7.0 mph to 9.5 mph increase speed .1 mph per min
swim: 2600 yds
Hip exercises too.

3 x [400 swim + 100 kick]
4 x 100 on 1:40
6 x 100 kick last 4 IM
100 c/d

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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

since no one responded to you, just thought i'd suggest a few options.

1. go to longhorn masters. they will prob make you pay $10 though. but it's an awesome place to swim with many fast people and whitney is awesome.
2. barton springs for OW. if you're a man you go w/o wetsuit, but you can also use the suit. temp ~68 all the time. it's free and sparse before 8 am. there is a line on the shallow end for 1/8 mile, so down and back is about 400 open water meters (my PB 6:21 no wetsuit 5:39 with, see if you can beat that)
3. deep eddy or stacey pool. outside, 33 yds, $3 admission.

I swam this morning but i was beat, don't remember much of it except we were supposed to do 4 x 250 @ 3:10 and I ran out of gas and just missed #3. have been running more/faster which starts to show up in sets like that.

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__________________________

Oh yeah!

de nada. siempre tengo hambre...en particular comida mexicana picante...

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__________________________

Oh yeah!

es una afliccion del triatlon... :D

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Hungry for tri!

400 w/u
4x100 descend @1:30
4x50 drill @ 50

600 swim moderate @9:00
500 pull (breathe every 2nd, 3rd, 4th, 5th, 6th, 6th, 5th, 4th, 3rd, 2nd by 50's)
4x100 im @ 1:40
300 kick (fly/free/breast by 100's)
200 moderate @ 2:45
100 fast

300 cool down

3400 scy

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____________________________________________

Hungry for tri!

Fishtwitch thread made the ST weekly newsletter. GO FISH!!!!

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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

The UT Austin pool will be used for a swim meet this weekend. The Masters Texas Zone Championships are being held there. Yours truly will be attending.

So are you issuing a challenge?

;=)

that is a great facility.

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__________________________

Oh yeah!

Ok, this was a good start to the month today... I love doing 4km with 5 mins to spare during the morning session:-

Warm up
- 1 x 400m Swim
- 1 x 200m Kick
- 1 x 200m Pull

Warm up set (6 x 100m) including:-
- 1 x 100m odd (50 free kick + 50 drill)
- 1 x 100m even (50 back drill + 50 swim)
...repeat for total of 6

Main Set:
- 4 x 100m (Free on base plus 10) - 1:40
- 4 x 50m (Back on 1:05)
- 1 x 50m (Easy)

- 4 x 100m (Choice of Stroke, or Back on 2:00) - I IM'd it...
- 4 x 50m (Free on 1:00)
- 1 x 50m (Easy)

- 4 x 100m (Free on base plus 5) - 1:35
- 4 x 50m (Back on 1:00)
- 1 x 50m (Easy)

- 8 x 50m (Choice) we rolled thru IM (Fly+Back, Back+Breast, Breast+Free, Free+Fly, repeat)

Warm Down: 250m Choice

Total: 4,000m SCM

Shoot. I reaaaaalllllly wanted to swim at UT, heard awesome things about it and UT is my dream grad school.

However, a swim meet (even if I could sign up still) doesn't sound that appealing the morning after night one of a 3 night bachelor party bender.

So, OWS or that 33m pool?

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@adamwfurlong

1936m OW in 35:49
I know that 35:49 is slow for lots of people here, but it is my PB so I was happy.
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2011 Broward County 60-64M Sprint Tri Champion
2011 1st place 60-64M Race Troops Sprint Tri
2012 1st place 60-64M Spring Training Sprint Tri
2013 1st place 60-64M Bone Island HIM
2013 1st place 60-64M Tri-Miami International Tri

Cheers to your PB, and cheers to you posting it here among these AYFKM? workouts.

I couldn't even say "surprised myself by going 3800m in 51:38" without a stutter and a eyebrow tic.

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_____________________________________
What are you people, on dope?

—Mr. Hand

Which means it's a total wuss move if I don't play . . .

This morning's session (after yesterday's Big Day in preparation for an A race in eleven days):

150wd
10x50 zone 4 (forgot my watch and didn't have a pace clock) on :55?
1x400 zone 2-3
1x100 all out
1x100wd

1250 LDM
(15 min recovery run)

Nothing to backdoor brag about

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_____________________________________
What are you people, on dope?

—Mr. Hand

300 wu
5x100 odds w/pull & strap, evens w/o pull
15x100 TP on 0:30 RBI
300 WD

2600m