Almost forgot, got into the pool today for the 1st time this week, after my 3 mile 90 degree, 90% humidity run;

27x100--10s@1;30/10p@1;30/5 bk/brst@1;45/2s@1;30
2700SCY

Nice work HS.

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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 think 1st was somebody McCarthy (21 OA)? and I don't know 2nd (36 OA). I was 47th OA and it looks like 4th was 49th, so I squeeked one in.

This AM swim
500 in 6:10
5x100 various kicks
5x150@2:00 1:45~:49
250 various kicks
5x100@1:30 1:05/:04/:05/:08/:09
5x100 various kicks
4x[25fl/50bk/75br/100fr]@:10RI
300 s/k cool

4300 sc yardages

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

This AM... main set...

800 free
2x300 descend
600 free
400 free

all with about 30 seconds rest.

~4,000 meters in 75 minutes

yesterday - 19 mile run

today

run: 5 mi
swim: 2000 yds in the lake
Beautiful morning - we started the swim in fog and went parallel to shore, doing laps between the camp swim and boat docks. The fog is gorgeous, and it had lifted by the time we finished. The only bad swimming weather is thunder and lightning.

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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

Morning lake swim with a bit of fog sounds great, but quite a jump in run distance, must have been a bit rough...was that outside or on the treadmill?

1500 fr, build by 500
4x300 w/ paddles ~:20RI
3x200 100 kick/100 cruise ~:10RI
200 easy mix

3500scy

Yesterday: 724.5 mile run


Today...

Main Set x2

100 @1:30 pull easy
2x100@2:00 90%
200 @3:00 pull easy
2x100@2:00 90%
300 @4:30 pull easy
2x100@2:00 90%

Main Set Extension (stuck in the middle of the 2 main sets, there was a kicking set in there too.)

4x100@2;00 95%


Fastest 100 was 1:06 and the slowest was 1:13 (of the 90-95% ones). I was having trouble at the end.

~3,500 LCM

19 miles??? Wow.. With my bad back, getting beyond 3 is usually painful.

More open water swim racing coming up this weekend, so not digging in to big workouts...

5x100 mixed k/s no-stop
5x100 Starting @1:40 & less :05 each interval 1:05/:06/:06/:06/:06
100br kick
10x50 fist down/swim back@:50
5x100 k/s/s/k@2:00

2100 sc yardages

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

Outside on trails. A friend was running 34 miles on his 34th birthday and I ran the first 19. My legs felt good this morning but I expect stiffness tomorrow.

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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

Hee hee, mocking me or a decimal point issue?

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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

Nice job HS! Glad you had a great swim.

Tiger, you're cruising thru those miles on land and in water, awesome! I wish I could run that many miles and be ready for more! I'm such a wannabe runner... I'm not giving up though.

After a nice hot run this morning, I dipped into the pool to repeat Friday's workout... loved it. Much faster than Friday, the first 400m I came in on 5:30... and the last 100m I came in about 1:15 those are smokin' times for me right now.

400 Sw/K
4 x 75 w/ 10" r (Dr/Sw/Dr)
400 @ 6:00
300 @ 4:30
200 @ 3:00
100 @ 1:30
4 x 75 w/ 10" r (Dr/Sw/Dr)

(2000m)

Ooops. Yes, you are right.


Yesterday: .7245 mile run =)

Well, truth be told, it wasn't a decimal point issue. I just thought it would be funny. But it wasn't mocking either -- mocking sounds really harsh. Maybe there was a tiny bit of ribbing? Yeah, ribbing sounds better. Especially a tiny amount of it.

I would love to be able to go out and run 19 miles right now. I would definitely post it here if I did, too.

400 fr, 4x25 sc, 300 pull, 4x25 sc-1, 200 kwf, 4x25 sc-2, 250 kwf
4x { 3x25 drill, 50 bk }
2x { 50 fast @:55, 1x50 ez @1:00, 100 fast @1:40, 2x50 ez@:55, 150 fast @2:10, 3x50 ez@:50, 200 fast@2:50, 4x50 ez@:45 }
100 ez
4050 scy

Still feel a little sluggish from time off, but definitely feeling better.

:-)

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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

SO what swims are this weekend Steve? Today i tried to do a real workout, starting to come around just a bit, need another week or so;

broken 1650s(8x200@2;50/50@45) 21;39-- 2;40/39/38/35/37/37/38/40/35 for last 50
400IM kick@8;00--7;40
broken 1650p(8x200@2;45/50@40) 21;00 2;37/36/35/33/32/31/32/31/33 for last 50
300IM kick@6;00--5;45
100sd
4100scy

I believe (I spose I should verify) San Clemente Ocean Fest.

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

400 easy
4x50 drill

7x300 on 4:15 (3:48-:46-:46-:44-:43-:41-:39)

4x50 drill

5x100 pull on 1:30, band only
100 easy

3500 scm

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I swam some yestwrday :0)

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__________________________________________________
Official Polar Ambassador
http://www.google.com/...P7RiWyEVwpunlsc2JtQQ

simple AM w/o:

1000 in 12:40
5x[100br kick@2:00 + 100s@1:30] 1:04/:05/:04/:05/:03
200 s/k cool

2200 sc yardages

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

Masters

WU
500
4x100 kick, swim, drill, swim by 25
4x50 build

MS
2x(50 Hard
[150 build
2x 100 T-Pace
50 Hard]
50 EZ)

CD
6x100 Pull 1-3 descend, 3-6 decrease breathing
100 EZ

3,200 LCM

First masters workout in a year today! Loved it. Lunch time and the sun was out so got some vitamin D production to boot:

2300 yards with the main set being:

4x(25 Fast, 10 seconds, 75 Moderate on 1:00)
3x(50 Kick, 50 Swim, moderate on :50)
2x(75 Fast, 10 seconds, 25 easy on :30)
1x100 Fast. I went a 1:02 which is probably a little slower than I could have gone and about 9 seconds off what I would have done 4 years ago, but I'm super happy with the workout!

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"Laugh At the Water and Make The Swim Your Friend"
http://triswimcoach.com
http://triathlonsprinttraining.net

Have fun steve at san clemente, i sure wish i was there with you. I did it last in 2010 i think it was and had a blast. Get there early and plan for a fun long day. I did the dash for cash which was my best race and got 13th overall, 1st in the over 40. They do not have big AG's in the lifeguard events, so have to pitch up with the big boys. I think the other public events have bigger AG's, you doing the biathlon and mile swim?

I'm in a broken 1650 mode right now, think i will try every variation i can think of to mix things up;

Broken 1650(16x100 evens swim@1;30, odds IM@1;45, last 50 free) 21;47 free--1;20/20/19/19/18/18/18/17--IM's--1;23/23/21/21/20/19/19/18- 50free--34
broken 1650p(5x300@4;15/150@2;00) 20;49-- 3;53/50/48/47/44--1;47
2x100 bk/brst@1;45--1;35/1;31
300SD
3800SCY

Ran 7 miles this morning at 8 min pace.

Pool swim this evening for 1500 meters. Took 42 minutes. I know that's slow as hell, but I only learned how to swim 2 months ago, and just started swimming laps 3 weeks ago. I go 50 yards in about 1 minute and rest 10 breaths (just to get my HR back down a little). Swimming is quickly becoming my second favorite event, after cycle.

A few years ago, I'd do it all - 5k, biathlon, mile swim, run-swim-run, splash & dash. I think this year I'll skip the 5k and I'm iffy with the biathlon. I want to do good in the mile. And then the others, if I feel up for it.

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