Wed. 10 mi run
Thurs. 31 mi bike


today
5 mi run: 2 outside, 5k treadmill. (5k 8:47, 8:30, 8:33 then .1 fast)
1225 yd swim easy


100 s
50 kick
150 s
50 k
200 s
50 k
50 s
the rest of it a mix of drill, backstroke, breaststroke, kick, sidestroke, doggie paddle


runs/total days/swims = 32/35/19

---

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

Wed:

lunch: 3.6mile run

Evening:
3x300 sw/fins, kick/fins, pull
6x50 (30s) moderate 47/46/46/48/47/44
3x100 (30s) desc 1:39/38/36
---------------
1500scy

Big fat ZERO yesterday. long story. The world decided "no exercise for you!"

today:
3x300 sw/fins, kick/fins, pull
6x50 (30s) moderate 45/45/45/44/46/43
4x100 (30s) desc 1:38/36/32/27
50ez

1650scy

Still have double runs to go (lunch (done) + evening (done) ).

Jan: 16/18, 25kscy

R/D/S: 37/35/26

Kind of a leg recovery swim after 3 runs in the past 24 hours, actually felt like going faster, but held the reins;

5x(100/100IM kick's@2;15/50 one arm fly@1;00/50 breast@1;00 descend all) kicks(1;59 to 1;46, most 1;51's). one arm fly(42/41/41/40/38) breast(44/44/43/42/41)
500 steady pull (6;16)
2000SCY

3100 SCM yesterday morning with a main set of
800 - last 200 fast
600 - last 150 fast
400 - last 100 fast
200 - last 50 fast
100 ez
100 all out
I was cooked by the 600 so pretty much a disaster. Could only manage a 1:07 for the all out 100.

2000 SCM lunch swim today went much better
200 wu
4 x 25 all out
15 x 100 on 1:40 (1:16/17s)
200 cd.

Basically my endurance sucks right now.

We swam, perhaps too soon, back in the ocean after a few days of heavy rain. So, quite murky and lots of debris, including branches and such that my head seemed to find. Big surf and high tide (king tide tomorrow) made it a challenging fun swim. 60°ish 2200 yards 1:26 pace. Probably need a tetanus shot.

---

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

Another recover 2k after a moderate run:

2x(4x200 as IM kick@4;15/1 buoy@3;15/2 pull@3;00/50 fly@1;00/50 one arm fly@1;00) Kicks(3;54/3;46) buoys(2;46/2;42) pulls(2;36/34/32/32/30/30) fly(37/36)one arm(42/41)
200 dolphin kick(4;08)
2000SCY

Decided to go for pace today in exchange for some extra rest. I normally do these on 20s rest, today I took 30s in favor of trying to swim a little faster. Next week I'll drop the rest back to 20s and see how that set goes.

WU:
200ez
2x50 (30s) kick
2x100 (30s) 25la/25ra/50sw

MS: 20x100 usrpt (30s) at 1:32pace, failed at #13, #18, #21

CD: 2x100ez

2700scy

I seem to swim the mainsets better when I do the single arm drills in warmup. So, I might add those to my other days (not just 100s day).

I also think I'll add in some more kicking... Maybe to the cooldown. I've been doing about 600 (300 sw/fins, 300 kick/fins) on my recovery days. Today I did it without fins for the 2x50 @1:15. Maybe some focus on kicking would be good.

I have been working on random speed work in all strokes. Mainly 25's and 50's as well as one hard 200IM and one 400IM where every second 25 is hard and second is easy. Also work with my shorty yellow finis positive drive fins which is helping my backstroke.

Did the Lifetime Indoor Tri this morning (10 min swim, 30 spin bike, 20 run)

Then swim meet in the afternoon (no official times yet)
200 fly 2:40. ( I think 1:13/1:27)
100 IM 1:16 — legs were toast.
50 fly in the relay.

Ran 2x yesterday:

4m w/ 2x {4x30s strides @ 5:50pace}
6.2m easy.

Between the 100s in the pool and the double runs yesterday (and Friday) the body was a bit tired today.

Easy Chords today:

15x45s (20s) 55 spm, green rubber.

Something like moderate 50s.

750scy(ish)

20m bike after w/ 1x35m at 95%ftp
4m run.

Jan 18/20, 29kscy
R/D/S: 40/37/28

Then swim meet in the afternoon (no official times yet)
200 fly 2:40. ( I think 1:13/1:27)
100 IM 1:16 — legs were toast. //

That had to be brutal trying to swim fast after a stage race triathlon in the morning. It would be one thing to go and do a mile swim race, but to have to sprint a minute or two on pounded legs and arms, not possible. But good on you for giving it a go. That 200 fly had to hurt, the splits certainly suggest that there was some up and down swimming, in surfing we call it tomb-stoning.. Hopefully you still have that 2;30 in you on a decent day, I need to see others fighting the good fight..


Today was a complete and utter recovery swim, no HR over 95;
4x500, 1 dolphin/flutter kick@11;00(10;22)500p@7;30(6;50)breast kick@11;00(9;52)1 pull(6;39). 50SD
2050SCY


Body tired a bit, going to try and punch of the corner..

SCY
400FR/200IM K/200 Pull
400 in 5:17
4x100 on 1:30 (1:15-17)
300 in 3:57
3x100 on 1:30 (1:15-1:17)
200 in 2:36
2x 100 on 1:30 (1:17-18)
8x100 on 1:30 (1:14-1:18)
4x50k on 1:15 (1:03s)
4x25 fly on 30
100 cool down

3800 total

lunch: 4mile very easy run

Evening:
3x300 sw/fins, kick/fins, pull
6x50 (30s) moderate 46s
3x100 (30s) desc 1:39/37/35
---------------
1500scy

Jan 19/21, 30kscy
R/D/S: 41/38/29

super tired after Saturday's long run, so no swim; general slacking Sunday; pool closed yesterday

today 6.5 mi easy run, 575 yd swim

5 x 100 on 1:40
75 kick



runs/total days/swims = 36/39/20

---

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

Swim camp in Cancun is going generally well.

Morning practices the coach has us doing a variety of drills and hard 50's and 100's

Evening practice is being run by this guy Greg Streppel who is 45-49 Canadian Masters record holder in 200IM, 200 fly, 400 free and 800 free. Generally afternoon practice is longer. I'm getting in 6000m-7000m per day. Today may end up being closer to 8000m.

Spending most of the day, lying around in the hotel room recovering and doing work with the team back home as I am too toast for anything else, although I have done 45 min of cumulative beach jogging so far. I'll do another beach jog tomorrow.

Assuming my body holds out the target for 8 days in the pool is 50,000m. I'm also doing a bit of ocean swimming after one of the pool sessions. Generally the ocean is a touch warmer. I should have brought my wetsuit though.

Monday night:

300WU
4 x 50 fly drill / swim

3 x (25/50/75 fly all on 1:00)
200 kick
3 x (25/50/75 fly all on 1:00)

100 ez

4 x 25 fly
1 x 50 fly from the blocks (31)

I see you are back on the fly horse, good for you..Today was better than yesterday, did my best set of 50's fly thus far:

500s@7;30(7;12)500IM kick@10;00(9;26)800pull@11;00(10;09)500IM kick@10;00(9;22)
8x50's, odds fly@1;00/evens dolphin @1;30(36/35/34/34)(59/58/57/58)
200 buoy SD(2;53)
2900SCY

Well....today sucked. Still not recovered from Fri/Sat/Sun (mostly Sunday I'm guessing). It was supposed to be usrpt 50s today. Bailed out after 10x.

WU:
100ez
2x50 kick
2x100 LA/RA/sw

MS: 10x50 (20s) 45s

I tried to descend the first 4x50s. Nothing really happened. I think I dropped down to 43s, vice the 40/41 last week. The kick set was also slow (+10s slower than last). Legs and core were certainly tired when I got out of bed. So, I guess that was a sign.

Lunch run: 3.7m also felt shitty. Kept HR/effort low, legs weren't there anyway.

Jan 20/22, 31kscy
R/D/S: 42/39/30

Yesterday was USRPT. Was glad that my main set was relatively consistent, if anything my times improved as the set went on.

Warm Up
300 loose
200 pull
100 kick/100 IM

Prep
12 x 25 Backstroke
Kick/Drill/Drill/Swim
@40s
20 x 50
Build to threshold @ 1:00

Main set
2x
20 x 25 @ threshold @40s
250 loose @6:00

3500 SCM

2800 SCM this morning.
300 WU
3x100 pull
4 x (
4x50 IM order w/ 10s rest
4 x 25 fast on :40
2 x 100 T pace on 1:40)
200 CD

Haven't done much non-free lately. 50 fly was rather unpleasant by the end...

Ohhh the ocean got cold this morning. I’m guessing 56°. But, at least it was totally flat and no king tide (at the time I swam). 2500 some yards at1:24 pace

---

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

camp sounds fun, Dev!

10 mi run, 675 yd swim (straight w/ some kick)
felt good to be in the water, though I was swimming slowly.

runs/total days/swims = 37/40/21

---

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've been sick as a dog (again!!) for the last few days, missed Monday's swim and I'll be missing tonight's practice (wife has a hair appointment, and we all know that takes priority. No one gets between my wife and her hair).

I'll try to skip out at lunch tomorrow to get a swim in. But in the meantime, I just discovered Cody Miller's youtube channel. Super entertaining, and he's a Harry Potter fan. I just watched the one from Jan 16, the IU squad did a main set of 120x25. That's a lot of 25's....

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

So I’ve been watching a few of Cody Millers videos.

Watching one from May ‘18

Part of the practice - 800y breast kick for time. (Flip turns, board and one pull into the wall). 9:27. For an 800y breaststroke KICK.

That’s ridiculous..

---

Swimming Workout of the Day:

Favourite Swim Sets:

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