woke up w a headache after being out much later than usual. 7.3 mi easy run, 1225 yd swim. Swimming was not good for my headache. I knew it wouldn't be, but I want to get back into swim shape

12 x 100 on 1:35
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

one hour of


100's on 2:10 with toys

or on 2:15 without.

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http://www.fitspeek.com the Fraser Valley's fitness, wellness, and endurance sports podcast

I’m going to be a little blast from the past and do this! Everything will be scy and straight freestyle.
2/1 2000 yds.

2500 yards in the ocean on tether with Heidi for SwimRun practice. 57°, very calm. The seals were looking at us in wonderment.

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

Hi! Good to see you. I don't do a lot of non-free either.

---

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 went to the Masters practice this morning and got in an hour with lots of drills and pulling. Then I did the butterfly clinic afterwards.

Will be taking a nap soon.

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clm
Nashville, TN
https://twitter.com/ironclm | http://ironclm.typepad.com

S2) 90min breaststroke today - 2565yd

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https://www.strava.com/...tes/zachary_mckinney

Friday's workout:

Run ~1.5mi to pool.

Swim:
300 easy
8x50 drill
5x (5x100 on 1:20). Odd sets swim, even sets swim with paddles. Extra 20s between sets.
by sets, avg around 1:05's/ 1:04's/ 1:04's/ 1:03's/ 1:04's
100 easy

3300 scy

Run ~1.5mi back to office.

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2/2- A little warmup and then 4x500. Call it 2000. Went back yesterday afternoon for an easy 1500 so I’m at 5500 for the month. (I also thought I’d tell you I haven’t had a Panera cinnamon crunch bagel in a LONG time!😊)

9.4 mi bike, 6.8 mi easy run, 1225 yd swim

same set as yesterday, trying to kill some anxiety

---

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

S3) 120min swim today - 3,780yd

2,000yd breaststroke then 1,780yd freestyle

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https://www.strava.com/...tes/zachary_mckinney

Newb question: What does it mean when someone reports swimming 10x100 on 1:30? What does the ‘on’ part mean? Is that an average pace? Fastest pace?

It means you start every 100 after 1 minute and 30 seconds. Most swimmers will be swimming each 100 in 1:10 to 1:25, so getting between 5 and 20 seconds rest. If you’re swimming faster, you may want to move the 1:30 down, swimming slower and you need to increase your interval from 1:30 to an interval where you’re getting 5 to 15 seconds rest.

4000 SCY
42F Dark

40 x 100 on 1:45
#1-10 free
#11-30 alternating IM and Free
#31-40 free

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Hillary Trout
San Luis Obispo, CA

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

Sunday

500 warmup (100free, 100 back, 100 kick w/ fins, 150 free, 50 drill)

8x50 kick on :60 (50ez, 25ez/25 fast, 25 fast/25 ez, 50 ez) twice through. 1st round with fins, 2nd round no fins

MS
8x100 @1:30 - 70% effort (aerobic). 1:14's to 16's
100ez
8 x 75 @1:30 fast 5m in and out of walls.
100 ex
2x200 pull w/ paddles @3:15 steady aerobic
100 ez

3000m total.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Trainer Road "Carillon -5" on the Vasa Erg for power. ~1500m(30:00).
Trainer Road Pioneer on the bike (60:00)
Ran 6.25mi
Swam continuous 1500scy

Watched Superbowl while searching old threads on Slowtwitch. Was a banner day.

2/3-1500 free sandwiched around lifecycle, track and rower. 7000 for Feb.

6.6 mi easy run, 425 yd shakeout swim, some rock climbing at the indoor wall

---

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

S4) 120min freestyle today, 4,578yds

then

- 41mi cycle (124min)
- 31 min indoor row
- 11 min core/cardio

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https://www.strava.com/...tes/zachary_mckinney

Had one of my better workouts in a while tonight.

600 warmup (200s, 100kick, 200s, 100p)
8x50 kick on 60 @varioius intensities

Something else....

Main set
4x50@1:15 -200 pace (32, 30, 31, 32)
200 ez
2x50 @1:30 flat out (29high or 30, 30)
100 ez
8x25 work the walls (@30

About 2750m total

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Swimming Workout of the Day:

Favourite Swim Sets:

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

2/4- 2500 free. 9500 for the month.

S5) 120min freestyle, 4,597yd

then cycling 31mi @ 21.0mph

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https://www.strava.com/...tes/zachary_mckinney

straight?

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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

This morning I ran 7 miles and swam 1825 yds (1700 easy straight, then 125 c/d)

I was planning to hit 1800 straight (just over 1 "real" mile) but miscounted. It's been a long time since I've done that much straight free and it was just really relaxing, which is what I was going for.

---

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