first swim of the month this AM: after a 7.17 mi run, 1325 yds

main set 12 x 100 on 1:35

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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

today in slackerdom I ran 4.6 mi easy and swam 275 yds

in my defense, I have a cold and the sinus pressure on the flip turns was sucky

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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

Dug out of the snow and made it to the pool.

SCY
1000P (12:58), 300K, 4x25 fly on 30
400 on 6:00 (5:19)
4x100 on 1:30 (1:17-20)
300 on 4:30 (4:02)
3x100 on 1:30 (1:18-20)
200 on 3:00 (2:40)
2x100 on 1:30 (1:19s)
4x50K on 1:15
6x50 stroke on 60 (40-45)
100 easy
3600 total

Air 17°C
Water 18°C
pool length 50 m

warm up 300 m
(fist drill 50 m, swim 50 m) x 2

200 m x 6 on 4' (3'38" 3'42" 3'41" 3'40" 3'41" 3'42")
600 m easy recovery
100 m x 8 on 2' (1'49" 1'49" 1'48" 1'49" 1'50" 1'50" 1'49" 1'49")
600 m easy recovery
200 m x 6 on 4' (3'45" 3'54" 3'51" 3'51" 3'51" 3'51")
200 m cool down

total 5100 m

Back in for the month, easy swim after morning run:

3x100s@1;40(1;24/24/23)
3x100IM kick@2;00(1;52's)
4x(100IM@2;00/50 buoy@1;00) IM's-1;27/25/25/24 Buoys-40 to 38
500p@7;00(6;320
2x100 dolphin@2;10(1/59/2;00)
200p(2;36)
2100SCY

Foot still injured, so confined to the pool...

3300 SCY, focus on speed work
2 other pool occupants
Raining

600 Warm Up
200 IM
4x50
4x [100; 4x50; 50]
300 Easy
200 Drill
100 Kick
Cool Down

Followed with 12 minutes of aqua jogging

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

The pool really gets cold now

air 15°C
water 16°C
length 50 m

warm up 300 m
(side kick 25 m, swim 25 m) x 2
(catch kick 25 m, swim 25 m) x 2
fist drill 50 m, swim 50 m

1st set: 12 x 100 m on 2' (average 1'49")
600 m recovery
2nd set: 6 x 200 m on 4' (average 3'47")
600 m recovery
I intended to do a 3rd set of 8 x 100 m, but couldn't sustain the pace so terminated after 3 x 100 m
cool down 100 m


total 4600 m


I'm too tired now on the 3rd consecutive day of hard swimming, maybe I'm too aggressive to increase my volume and my intensity, while building cold tolerance at the same time.

IMAZ recovery

SCM
500 WU
4X100 @1:35 holding 1:25; 100 non-free; 50 EZ
4X100 @1:40 Holding 1:23; 100 non-free; 50 EZ
4X100 @1;45 Holding 1:22; 100 non free; 50 EZ
4X100 @1:50. Holding. 1:20/1:21; 100 non free; 50 EZ
400 CD

3100 m

5k easy run, 425 yd swim

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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

Had outdoor LCM down in Miami. First swim of the Month!

500 WU
4x150 pull 2:30 descend (to 1:37)
8x100 on 1:20 at 800p OUCH
6x50 kick 1:10
4 rounds: 100 drill 2:00, 4x50 pace :40
4x100 fins and paddles add up to best 400 1:30

Still feeling that 8th 100...

Tower 26 B swim
350ez
8x100 50/50 kick/swim with snorkel and fins
2x Vertical kicking of :30on:20r:30on,:20r,:60on,:30r
8x25
700 pull focusing on stationary head
4x100 pull
6x100
8x25 fast

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IG - @ryanppax
http://www.geluminati.com
Use code ST5 for $5 off your order

SCY
1000 FR (13:37)
300IM K
4x25 Fly on 30 (20-1)
6x200IM on 3:30 (2:56-8)
4x50 BR K on 1:15 (57-9)
4x100P on 1:30 (1:13-4)
6x50P IM strokes on 1:00
100 warm down
3500 Total

My phlex arrived this evening...

PHLEX founder 3rd at SC Euros this week...

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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)

3100 SCY
Stormy, but dry

400 WU
4x50 quick
200 IM
4x300 free
600
Cool down

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

I won a reverse sprint tri at the local gym this AM. 5k run, 20k bike, 900 yd swim! ran another 1.5 miles after in the event I decide to enter the 100/100...

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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

Weekend pool very hot today, main pool closed for the holidays:

3x100s@1;40(1;26/25/24) 2x100IM kick@2;00(1;53's)
2x broken 400IM's, 100's@2;00 with 100IM kick 5;51(1;34/1;28/1;32/1;17)--5;43(1;30/1;26/1;31/1;16). kicks(1;52"s)
500p@7;00(6;19)
100IM kick/100IM/100IM kick(1;52/1;23/1;51)
200p(2;33)
2500SCY

7.3 mi run, 575 yd swim

4 x 100 on 1:35
150 on 2:15
25 kick 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

My plan was to do a 1500 T/T first, then 600 m recovery, and a bunch of medium-intensity 400 afterwards. I got 28'54" in my 1500 T/T which was about 2 minutes faster than before. However my recovery didn't went well after the 1500 T/T (stroke count didn't return to normal even after 500 m in the recovery, and started to feel cold) so I aborted the set.

We have a new coach at masters, doing our mon, wed sun practices. I haven’t been to a Monday practice for a few weeks (usually some kind of aerobic set.

Hard day today

500 warmup
8x50@50 pull w/paddles
10x50@60 kick (odds dolphin and evens free) held 45’s no fins. 40 on the last one

Main set
2x200 @3:00 neg split 2:28, 2:35 overdid the first one, second one took out a lot easier.

2:00 rest (optional easy swim)

4x100 @1:30 neg split (1:15’s)

2:00 rest

8x50 @50 hold pace (34’s and 35’s)

Warmdown

Tough practice. Overdid the first 200 and then never felt great after that.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

2,600 SCY
Sunny, 72F Air Temp
5 other pool occupants

600 Warm Up
4x {100 IM 0:15 rest, 100 Free 0:15 rest}
10 x 50 on 1:00. Google issues on 1, 2 & 3
500 Free
200 Cool Down

15 Minutes Aqua Jogging

My backstroke is hideous. No desire to improve it....

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

SCY
400FR (5:18), 200K, 4x25 fly on 35 (20’s), 300P (3:45)

One set on 1:30/100 base
2x300 (3:58, 4:02)
2x200 (2:40:2:42)
2x100 (1:18s)
4x50 (37s)

4x50K on 60
200IM 2:55
5x25 IM stroke on 30
100 easy
3000 Total

2600 SCY
Sunny, 45F Air Temp
2 other pool occupants + Masters in the deep end

200 Swim
200 Pull
100 Kick
10x100 Free on 2:00 (way too long of an interval; ended up w/0:30 rest)
5x {100 IM 0:15 100 Free 0:15}
100 Float

12 minutes aqua jogging
5 minutes arms up eggbeater

I actually hauled my ass to the pool at dark o'clock AM. Amazing.

Bonus: I used my work wellness challenge reward to get fancy new swim headphones. TOTAL GAME CHANGER. I'm looking more and more like a triathlete and less and less like a swimmer (watch + headphones).

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/

all you need now are some floaty pants to complete the look.....

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Next up is a snorkel.

In all fairness, the headphones were intended to make aqua jogging tolerable for 17 minutes.

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Hillary Trout
San Luis Obispo, CA

Your trip is short. Make the most of it.
https://www.slogoing.net/