December! Swedish tri-governing organ just released the upcoming race calendar.

Some wonderful swimming:
200 ez
200 catchup
200 25 fist/25 ez
4x25 fly
600 ez - 6x100 10" rest
500 ez - 5x100 pull
400 ez - 4x100 paddles hard
200 ez

~4000

---

Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

You did "my" set ;-)
I almost want to wear my racing suit to the pool and do some fast 100s because I think I could see something under 1:10 in the racing suit. Hee hee.
Didn't swim today. Just a 4 mile run and some hip exercises.

Goal is to hit 365 miles for the year - I need to swim 40 miles this month.
Other goal is a sub-20 1650... but I do not have any meets left... so maybe I can do it in a workout.

---

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

Yep! Your set! Thanks!
a sub-20 1650 would be hard for me without some competition - ain’t gonna happen at my pool! I did pull off a 19:40 1500scm in a race this past season. Why don't you fly on out here and we'll push each other. Weather was near 80 today. :-)

---

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

that would be fun :-)

I have a swim friend in Maine that I can probably get to pace me. Will need to enlist 1 more person to do cards :P
The ideal would be to have a digital clock going while trying... far easier to read than circle-clock...

---

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

Warm Up: 1200 yds (200fr/200bk/200br/200fr paddles, 400 kick)
Main/Only Set: 1600 yds (8x200fr on 2:30) 2:18 down to 2:12, and back up to 2:15
Cool Down: 200 yds
Total 3000 yds

nothing long for another month, 75's of 2x75 choice, 4x (25kick, 50 free :10ri) 4x(25 drill, 50 free :10ri) 100 ez. Main 750 swam as 25ez, 25 medium, 25 hard, 100 free, 4x50 bands, 50 breast, 50 scull, 100 ez free. 2100m - timed out

Having been a lurker for a while I'm happy to post my achievements for the last year already (3-4 months really) after a poor, slow and inactive summer.

1) Swimming regularly, 4 and sometimes 5x a week
2) Joined masters
3) can finish 25 fly
4) enjoying swimming again!
5) got one b*tch of a neckache - suspect bc or fly
6) back to doing 20x100 leaving on 1:45 (feels like it should be 1:42 but i'm usually to knackered to do the maths)

Here's to spanking 70.3 mallorca's swim next May Have a great December everyone

I bet we'll see major improvements in your swim over the next year. Good job putting in the effort.

Pool was very warm, so I did shorter stuff, and a lot of kicking, to keep from overheating.

5x[150s/50k]@3:15
4x[200s/50k]@4:00
10x50@1:00 25bk/25br
5x100 various kicks
50/100/150/200/200/150/100/50@:45/50
200k
300 s/k cool

4500 sc yardages

---

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

Dec. 2
10 mi run, 1300 yd swim, 3 mi bike (commute)

8 x 100 on 1:25 + 50 kick + 4 x 100 on 1:20 (avg 1:14) + 50 kick


I think I could have made 2 x 100 on 1:15 but I had to go to class :P

---

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

Did you see that the guppies are at it again?

---

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. We failed to come anywhere close to their yardage - too many guppies!!
I'm looking at Slowman's birthday challenge of 57x100@1:30. I'm thinking of bumping that to 1:20... up for it?

---

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

You know, some of us "guppies" lurk on your monthly swim threads, so be careful about what you say about us. ;-)

---

No coasting in running and no crying in baseball

I fully support guppy swimming! It just presents a self-made challenge for us such that our collective yardage is more than yours ;-)

---

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

Yesterday's masters antics - had 4 day's out of the pool prior to this and as revenge cramped up by the time i hit the IM's.. got in late too.. that'll teach me. Thought I'd missed a lot more of the set than it appears i did in hindsight - whole thing put up for completeness but I got 3.15k/3.55k done.

5.5M run

SCM

5x200 [s,k,IM,p,s]

2 x [3x50 @ 1:00 desc, 50 easy @ 1:00, 50 fastest desc pace @ 1:00] second round, add climb out and go from dive on same interval (killer!)

4 x [8x25] @ :25, :25, :30, :20

2 x [25 fly, 50 bc, 75 bs, 100 fr, 25 fr, 25 bc, 25 bs, 25 fr]

3 x [3x50 @ 1:00 fy/bc, bc/bs, bs,fr]

100 swim down

no-one wanted to do turn or start practice after that one.. stll feeling the knots this morning :-D

Coach said that she wants to make it start to get harder and more focussed next year to build for regionals in May.. last time i take advice from ST - anyone ever do a pool based bleep test? sounds.... lovely

I think major might be overcooking it a bit - but thanks!

Lunchtime SCM

100 total s,k,IM,p,s by 200 (loved it so much last night i had to get it done again today)

stole the rest of tigerchik

8x100 @ 1:45
100k
4x100 @ 1:40
200 cool

2500scm

pool still warm, but not as bad as yesterday.

1000s
5x100 various kicks
1000s
5x100 various kicks
20x50alt fr@:50 br@1:00
500 s/k cool

4500 sc yardages

---

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

5.2 mi run
2800 yd swim
bike commute ~ 3 mi

I couldn't really decide what I wanted to do in the pool this morning. This is what I ended up with - and the 3 x 100 on 1:15 were DELICIOUS

500 w/u
100 kick
100 on 1:20
150 on 2:00
200 on 2:40
250 on 3:20
100 kick
8 x 100 on 1:25 (first one 1:20, rest 1:14)
100 kick
3 x 100 on 1:15 (1:10 high, 1:10 high, 1:14)
50 kick
250 c/d

---

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

Great job on the 1:15s. I need cooler water to pull off the fast intervals. My 1000s were relatively easy until the final 200 where I pushed it. Clock wasn't turned on until later, so no times.

---

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

20x100@1:20 - was shooting for 30, but right arm was going very numb. Decided I could do damage, so stopped.
5x100 various kicks
5x100@2:00 IM
10x50@1:00 alt 1st 25 FL/BK/BR/FR & 2nd 25 FR
5x[150fr/50k]@3:15
5x100 various kicks

5000 sc yardages

FLOG: 497.24 miles swum (=875,148 yards, =800,236 meters). 2.76 miles (= 4,852 yards, = 4,436 meters) to next milestone (500 miles milestone).

---

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

Last warm morning in Tucson for a while...

3000 yds - sprint day
WU
300 swim, 200 kick, 300 pull
MS:
#1 - first ¾ hard
#2 - first ½ hard
#3 first ¼ hard
#4 - easy
4x100 @ 2:00
4x75 @ 1:30
4x50 @ 1:00
4x25 @ :30
Recovery:
2x100 @ 1:50, fins, 75 drill
2x100 @ 1:50, fins & paddles, 50 drill
2x100 @ 1:50, fins & paddles, 25 drill
Final:
#1 - first half hard
#2 - first ¼ hard
2x100 @ 2:00
2x75 @ 1:30
2x50 @ 1:00
2x25 @ :30
100 CD

12/3:

500 w/u (6:37)
6x50 on :50 w/u

6x(200 on 2:40, 2x50 on :50)
2:25/25/24/26/25/25

(1800yd in 25:48)
6x75 on 1:10

3100scy

---

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

you are close to your free suit!
My pyramid was fun... good way to score some mileage. ~ 11 GUPS, and 3 more miles on the FLOG (330.46 miles as of today... 90% of the way to 365 miles for the year).

4 mi run easy
5300 yd swim

500, 400, 300, 200, 100 on a 1:30 base
100 kick
400, 300, 200, 100 on a 1:25 base
200 kick
300, 200, 100 on a 1:20 base
300 kick
200, 100 on a 1:15 base
100 kick
100 on 1:15
100 kick
2 x 100 on 1:15
100 kick
1 x 100 on 1:15
50 kick
250 back
50 kick
100 breast
300 c/d

---

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

Sorry to hijack our monthly thread... But I feel this is a question for the fish.

What's the protocol when someone who's drafting you in an IM swim keeps tapping your feet for 1.5 miles? What would you do?

---

________________________________________________
Proud member of FISHTWITCH: beating you to T1 for over a decade, and working on beating you to T2...

Surge and drop them.

If that doesn't work, you can try slowing down a bit and draft off them.

---

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