60 deg air temps made the 79 deg water feel pretty good!
nothing special, meat and potato workout

500 wu
20 x 100 @ 1:30 (1:16 - 18)
5 x 100k @ 2:00
200IM cd

3200 scy - almost thru week 1 back

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some days you're the windshield some days the bug

I wish I had 79 deg water. Pool was again quite warm, and I wasn't the only complainer. Had to cut it short because I was just not feeling productive in there anymore.

500s 6:15
5x100 various kicks
5x100s@1:30 all 1:10
100k
5x100s@1:25 1:10~1:12
100k
10x50@1:00 alt bk/br
100k
5x100IM@2:00 1:20~1:18
200 s/k cool

3500 sc yardages

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

Sprints and IMs, as prescribed by realAlbertan and Monty.


4500 SCM
1000 IM mix
4 x (8 x 25 sprint on :25, 50 easy)
10 x 100 IM on 1:45
10 x (25 all out, 25 bk easy)
1000 pull working on EVF & follow through

Underestimated that first sprint set. Haven't hurt like that before.

Also the first time I've done any amount of fly in a few years. Only pace is VO2max!

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CodyBeals.com | Instagram | TikTok
ASICS | Ventum | Martin's | HED | VARLO | Shimano | 4iiii | Keystone Communications

May have to steal that set today.
Friday PM:
Wu- 600 fr, 200 (k/sw)
Ms- 600, 8x33! side by side w/ friend
600 buoy, 8x33! " " 4th easy
600 pull, 8x33 " ", 600 pull
400 mix
4400scy

Saturday AM group LCM:
Wu- 300 fr, 100 k, 300 buoy, 100IM
Ms- 3 X (3x200@2:50 into 2x100@1:25, to 4x50IM order (10stk fast))
R1&3 swim, R2 buoy
5100 LCM

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https://twitter.com/mungub

Good to see. I have spent 3 nights in hospital with my sick daughter. Did get 2 swims this week 2x2k. Heading to pool after sucking down a protein juice.

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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)

I felt better this AM and pool tem was down just a touch (YAY!)

10x100@1:20 1:12~1:10
5x100 various kicks
10x100 alt bk@2:00 (~1:25) br@1:50(~1:20)
100k
500 6:12 (1:14)
100k
400 5:00 (1:15)
100k
300 3:44 (1:14)
100k
200 2:21 (1:10)
100k
100 1:05
100k
6x50@:50 fist/open
100k cool

5000 sc yardages

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

More "fast" stuff today.

1000 IM mix
4 x (10 x 50 on 1:00, 200 pull easy)
700 cruise

4500 SCM

Held :35-36 for the 50s, which is my top gear at the moment. A much harder set than my usual 50 x 50 on :50. I think I alarmed some casual lane swimmers with my pain faces/gasping/dying...

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CodyBeals.com | Instagram | TikTok
ASICS | Ventum | Martin's | HED | VARLO | Shimano | 4iiii | Keystone Communications

1/19:

(the gang was doing 50x100 on 1:30 with every 10th on 2:00, so…)

30x100 on 1:30 with every 10th a 150 on 2:00

3300 scy

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"Go yell at an M&M"

Delicious swim weather today: 65 air 78 water yum.

1200 SKIP warm up
1650 freestyle ladder on :10
200 back easy peezey as slow as you want get ready for IM fun!
IM 24 x 25: 6 of each stroke
500 cool down however ya want

4150

4x[200s/50k] 2:30~2:22
100k
5x[100IM/50k] 1:22~1:18
150k
100s 1:06
50k
100s 1:02 (pretty much as hard as I could go, off the wall)
50k
200 s/k cool

2500 sc yardages

The pool deck guy said I take too many strokes and should glide more. He counted 21 for 25 yards, during my 200s. I see no problem with that. Glide is time spent slowing down.

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

You've got to find a new crowd to hang out with. =)

1200 SKIP
3 x broken 100's by the 25 on :10 rest
10 x 50 on :50
100 easy back
10 x 50 on :45
100 easy breast
10 x 50 on :40
200 easy kick on back
12 x 75, 25 at 80%, 25 at 90%, 25 full balz
300 c/d

4600

back at it :-)
8 mi run (speed workout)
1000 yd swim (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

Yesterday was HARD. Had to get out of the pool and gasp for a while mid-set. My gf kicked my butt in the im-part.
600 ez warmup
8x50 1-4
8x100 aerobic start 1:50
8x100IM+50ez
8x100 1-4
200 cooldown
4000 lcm

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

Long course IM can be brutal, unless you do closer to 20 fly and 30 back on the way down..
Sunday-
Mix set of sprints and pull for 5000scy

Monday early group swim:
Wu- 2 x (150 drag ft, 50RA, 150, 50LA, 100k), 100dr, 100fr
Ms- 3x(1000 @ postal pace, 16x25 between)
Happy to find quick feet today 12:25, 12:15, 12:24
5600scy

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https://twitter.com/mungub

5 x 200m w/u
15 x 100m on the 1:20
29 x 100m on the 1:21
50m c/d

This was of course the US Masters 1Hr Postal. I was happy to get to 1500m in 19:54, but then the times crept up to 1:21/1:22 per 100. Ended up at 4435m or 4850 yards at pretty much a 1:21 per 100m pace (According to Garmin).

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

Did OK today. Was still a bit beat up from the long course IM... It's a beast indeed. But very, very fun.

1000 SKIPS
8x25 hard (15-16s) on 30"
4x50 12m fly
2x250 CSS (planned on 4, delts said NAY)
2x500 pull
4x100 SKIP

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

Excellent morning swim weather! 58* air and 78* water

1200 SKIP w/u

4x [6 x 25 free on :25 followed by 100 super easy backstroke]. Each one builds from 70% on first 6 ending at 100% on last 6. Looks easy with short 25's, but dang that was as challenging an entry into a main set as I have had in a long time.

2x [200 backstroke by 50 single arm each and 100 double arm]

Broken 100's with 100 super easy choice b/t

2x [backstroke by the 25 on :10 rest]
2x [breaststroke by the 25 on :10 rest]
2x [fly by the 25 on :15 rest]

2 x 100 IM at race effort 5 min b/t. Dismal failure I'm NOT in good IM shape. Me tired.

400 c/d

4100

I love how full out IM efforts makes your lungs explode on the breaststroke. Mine, at least.

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

It ALL hurt today from the first stroke of fly by that point. The first set build of 25's put me into a deficit straight away, but def received a lot of good feedback on my free fitness from the splits so feel good about that part at least.

Super busy last few days. Back in the pool though!

300 wu
100 k
300 pull
100 k
3x100 desc (1:33, 1:30, 1:27)
100 k
3x150 on 2:30 (50 hard, 50 ez, 50 hard)
3x150 pull (avg 2:25 - arms were really fatigued)
400 cd

Spent another 10 min working on flip turns.

Simple AM workout:
2000s ~26:00 (pace clock wasn't on, but guessing from small TOD clock)
5x100 various kicks
200s cool

2700 sc yardages

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

9.5 mi run
1500 yd swim: 500 w/u + 8 x 125 kick the first length of each

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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'm too lazy for lots of yards any more, as such I've become a believer in quality in pool workouts... it allows me to get done more quickly if nothing else. I also get bored easily, I can't "just swim".

A typical workout from yesterday, 3,000 SCY.:

Phase one:
300 free. Not a warm up, I do this at a pretty good pace. It should hurt.
2x100 kick @80%+, on 2:00.
3x100 pull w/ paddles, 80%. Hold 1:15, go on 1:35.

Main set:
10X (100+50)
100s alternate free and IM. 1:45. IM: 1:20, free: 1:12-1:15.
50s are hypoxic: underwater to far flags from push, hard to the wall, 5-6 kicks off turn, hard to the wall. I do these on the 1:00.

Drill:
300 w/paddles, no buoy, 3X:
25 left arm only
25 right arm only
25 catch-up / finger drag
25 DPS swim
This allows me to catch my breath. I focus on body/head position and stability.

6x50 fly @ :55.

100 swimdown.

That's it, sauna time.

i'm no fish and still aiming for 6k a week as a minimum (and not making that) but today's water was so gorgeous (after all the freezing frozeness we've experienced with frente frios 26, 27 and 28 one on top of each other) that i swam SANS long-sleeved rashie today. Water was glorious and huge swaths of absolutely still water way off on the horizon too....





yikes! they're giant. sorry about that.

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http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit