Hee ha I hear ya I know the feeling. It all adds to the project of getting faster though. But that is smart to stop if you have a warning bell going off with pain that's never good to do. There is good pain and bad pain and boy did it take me a long time to figure out the difference b/t my body saying 'ow stop this is not what I need' or 'oh you sick SOB so this is why you at 4K calories yesterday.'

Another foggy morning so, on :10RI...

100s/50k
200s/50k
300s/50k
400s/50k
500s/50k
500s/50k
400s/50k
50bk cool

2800 sc yardages

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

Good 75m sets today, so I'll share.

1250 w/u
10 x 50 over/unders by 25m non-free on 1:10

1 x 75m drill (elbow out of water at end of ea stroke for 8 kicks)
3 x 75m free on 1:20

1 x 75m drill (hand up and forward out of water at end of ea stroke for 8 kicks)
5 x 75m free on 1:15

1 x 75m drill (8kicks, 3 strokes, repeat)
7 x 75m free on 1:10

4 x 150m pull (50 fr, 50 bk, 50 fr)
350 c/d

4000scm and back on track with Flogging "Congratulations! You are on pace for achieving your goal this year: My goal pace: 39.73 miles required as of today to reach my goal by the end of the event. My actual current pace: 39.74 miles as of today". Shame tomorrow will be the last swim for 1.5 weeks as I head to Europe for a work trip. Ugh.

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

60 min stairmaster
5300 yds

4 x 125 kick the last length of each for w/u
10 x 100 on 1:30 + 5 x 100 on 1:25 + 5 x 100 on 1:20
4 x 125 kick the first 50 of each
500, 400, 300, 200, 100 with 100 kick after each. The 400, 200, 100 I pushed and the others were easy
300 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

Snow day - work is closing early. off to the pool :)

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Nice!

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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

test set today. I will repeat this set another 2-3 times through the season and compare times, taking into account my fatigue/CTL

300 easy
8x50 drill
3x100 pull w/band
test set -
2x [3x300 descend on 4:10 + 100 easy] - idea is to make the second round faster than the first, but not to start out too easy
round 1 - 3:44-41-40
round 2 - 3:42-40-38
+200 fast (2:21)

100 easy cool down

3300scm

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Felt lazy today. In fact, others at the pool felt the same way. The weather is changing. California might actually get some rain today... nahh, it'll never happen!

4x[150s/100k]
10x100 alt IM@1:45/fr@1:30
300 s/k cool

2300 sc yardages

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

chilly willy 44 degrees, no sun and rain. and the chillers were on! holy smokes my mcnuggets are frozen like a bag of peas.

changed up everything today just b/c i'm weird and wanted some variety b/f the madness starts again tomorrow.

away with the skip warm ups borrowed a pull buoy and did a 500 pull 300 kick
a true triathlete 100 block. 15 x 100 on 1:30. knocked the last two under 1:10 but most in the 1:15 range
then a gaggle of descending 200's x 3 on 3. 2:21 last very pumped about that as I don't delve into 'distance' much. boy have i sunk. a 200 is a distance event to me:/
5 x 150 100 back build from 50 and 50 easy free
another 300 pull with paddles this time to cool down

3850

did not have time to swim yesterday and it broke my "streak" of swimming every weekday since the term started.

9.5 mi run speedwork this morning
2000 yds:

300 w/u
5 x 100 on 1:30
4 x 50 alt kick and swim
5 x 100 on 1:20
4 x 50 alt kick and swim
300 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

Shock of all shocks.. It's raining in Southern California! But that isn't the reason I didn't swim this morning. The pool is closed until 9:00 AM on Fridays for cleaning and maintenance. I have every other Friday off – not this Friday. It's a good break as I have pushed it for two solid weeks and my one session of 25y sprints has put a small pain in my shoulder. On the other hand, my Nike Jammer from last year's FLOG challenge finally arrived. So I may have to try it on and jump in the slosh bucket at lunch today. I only need 2200 more yards to make 50 miles and being the last day of January... well, how can I not?

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

After work ocean swim!

Are you kidding??? It's dark when I get off work. Those are relegated for weekends, but not just yet. Maybe in a month.

It was a lunch spent in the sloshbucket. The temp was actually perfect championship pool temp; which I haven't been in for some time, so a bit of an entry shock, but fine once I got up to speed.

1000s 12:36
500s 6:11
3x200@:3:00 2:21/:18/:17
3x100@1:30 1:08/:06/:07

100 cool

2500 sc yardages
Congratulations! You are on pace for achieving your goal this year:
My goal pace: 42.47 miles required as of today to reach my goal by the end of the event
My actual current pace: 50.17 miles as of today

Swim cap coming!!! WOOHOO!!

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

Mine arrived too! Today! (No cap or mesh bag yet). I'm at 42 miles, but looks like Feb will almost be written off due to work travel.

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

looks like i got the lat post of Jan,
still in BC Canada, Fort St Johns Peace river community pool late night swim, back to my TX outdoor pool tmorrow!
500 wu
6 x 200 @ 3:15, desc x3 (3:02,3:00,2:57,3:04,3:00,2:55)
5 x 100k @ 2:15, IM order
4 x 100IM @ 2:00 (1:35 - 1:40)
200IM cd

2900 scm

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some days you're the windshield some days the bug

Former team mate is the head coach with thr club at the pool...

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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)