Tonight's workout
400 (6:19)
100k
10x100 on 1:45 (alt hard, ez - hards @ 1:25, ez @1:31-1:34)
100k
4x(2x100 on 1:50, 50k) - work on flip turns
400 (6:49) all flip turns
100k

40x50 @ 45 av 33-34. Trying to swim just above tempo pace and stay in the comfort zone.

2000 SCM

Did a 6 k run right after. I will have to do this set again with a touch of a warm up and try to drop the average into the 31-32 range and get uncomfortable.

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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)

Monday double
AM
WU- 200fr, 400 buoy drag finger, 200IM (k/sw)
MS- 50, 100, 150, 200, 250, 300, 350, 400 @:40 base
150 easy 400, 350, ...50@:40 base pull, 150 easy
12x75 (50fr/25 fly)
5900scy

PM
WU- 400fr, 400 buoy (4th bk), 400 ((k/sw)
MS- 12x66 build, 12x66 fins (IM order/free)
400 kwf, 300 pull, 200 Fr, 100IM
3800 scy

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https://twitter.com/mungub

does anyone have any fun IM based workouts? Something in the 2.5-3k range of main sets as I have my own warm up/cool down routines I stick to. my coach is out for another 8 days and i'm running out of workouts! i need to pop a few IM workouts as we switch to that format feb 1. thanks!

yesterday's menu was throwing a taste of dolphin hell in there and some short fly sprints

1200 S.K.I.P. w/u
400 kick alternating 50 back kick/50 back dolphin/50 breast with board/50 free kick
5 x 100 back easy/150 free build/50 fly sprint
500 pull c/d

3x100 IM strong
100 swim cruise
4x50 25fly/25back fast
100 swim cruise

repeat 4 times thru and change the 50s to bk/br, br/fr, fr/fly

How about this?

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

No man that first one was great and I just got back. That was my longest workout since last May so I'm very pleased and those sets were just different enough to break up the monotony. Although I did take more than 20 sec rest;) Thanks!

500 wu
6 x 200 @ 3:00 (1:38-1:44)
10 x 100 @ 1:30 (1:17-1:22) - definitely felt the 6 wks no swimming during this set
100k free on 2:00
200IM cd

for an even 3000 scy

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some days you're the windshield some days the bug

I switched it up and did some weightroom work in the morning then swam in the slosh bucket at lunch - temp was near perfect (I nearly had tears of joy as I haven't been in good temp water in ages!). Too bad it's such a crappy pool in every other respect.

2000s 25:32
5x100 various kicks
4x50 br drill - working on form
300 s/k cool

3000 sc yardages

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

I did this Monday and enjoyed it. I really like the free-IM combo. Adjust the intervals as needed, where the free is on a faster interval and the IM on a more relaxed one:

Main Set:
400 free 5:00
1x 100 IM 1:30
50 ez 1:00

300 free 3:45
2x 100 IM 1:30
50 ez 1:00

200 free 2:30
3x 100 IM 1:30
50 ez 1:00

100 free 1:15
4x 100 IM 1:30
50 ez 1:00

One more for you that we had today
WU then main set:
8x50fr@:40, 100, 200, 300 all IM on :20 rest going 70/80/90%
8x50 pull@:40, 300, 200, 100 IM " " " "
8x50kwf@:40, 100, 200, 300 IM " "

This was pretty tough

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https://twitter.com/mungub

http://www.youtube.com/watch?v=D_F5CHGYUUU

I am at 0:26-29 doing my pre race ritual.

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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)

Nice!

Today's workout - a slight modification of the magnolia masters workout. I just didn't do the 300k, but broke it up into 100s and spaced them out through the warm up. Stuck to the 2:30 send off, touch and go for the last 2 sets. When I get better at flip turning, I'll easily make these when I'm tired.
WU

300s (4:43), 100k
300p (4:36), 100k
3x100 on 1:45 desc (1:30, 1:27, 1:24)
100k
MS (all on 2:30)
3x150 (50f, 50ez, 50f) avg 2:12
3x150 pull avg (2:20)
3x150 (100f, 50ez) (2:20)
3x150 pull (last 2 reps, touch and go)

Long Course Tuesdays..

300 Swim
200 Kick
5x100 Pulling (long and Strong) coming in around 1:20ish
4x100 kicking back streamline w/ fins (walls to 15m on turns) ouch..
100 IM slow c/d

all the time we had.

1500Long course meters

jake

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Get outside!

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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)

neat!

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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

Meeting Tom Jager was pretty cool. I was 17 when this was shot.

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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)

Rewatched... 2:51-53 is 200 fly and the first is the 100 (hence my better seed).

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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)

re: 17
I thought you looked rather young

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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 missed yesterday AM and swam at lunch. It looks like it was a good choice as I was told the AM pool was even hotter. This morning, it wasn't too bad.

4x[200s/50k] 2:35~2:16
10x50@1:00 alt br/bk
5x100 various kicks
100s 1:07
100k cool

2200 sc yardages

Debating on running or swimming at lunch today. It's pretty windy out - a hot wind. Don't like the trails when windy.

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

7 mi run
2000 yd swim, broke in a new suit!
3 mi bike commute

500 w/u
50 kick
10 x 100 on 1:20 held 1:15
50 kick
400 alt 50 drill/50 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

The FLOG suit??

Long course surprise this morning:

WU- 200fr, 100 fly (krls), 200fr, 100 back (krls), 200fr, 100 breast (krls)
MS- 5x100 @1:25, 8x50 (25 fast fly/25 k on back)
5x100 @1:25, 8x50 (25 fast bk/25 k)
5x100 @1:25, 8x50 (25 fast br/25 k)
3x (2x100 @1:20 pull, 2x50 stroke (IM order))

4700 LCM

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https://twitter.com/mungub

No, I didn't even hit 365 miles... this one I bought. It was a steal; $27 marked down from $78 :-)

---

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