6.7 mi run (hour easy)
1775 yd swim

500 swim
50 kick
4 x 100 on 1:30
50 kick
5 x [100 fast + 50 kick] 1:14, 1:13, 1:14, 1:14, LG turned the clock off but 1:13/1:14
75 swim/kick c/d

---

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

Breast has always been my weak stroke... that said I have been working in it to improve my IM times...



I was 1.73 seconds faster at nationals than this swim with a much easier fly split... my Br split at nationals was 39.19 so pretty happy. One of my goals is to go sub 1:20 Br split in a 400IM SCM.

---

___________________________________________
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)

Argh! Pool closed due to lightening.

That's always a disappointment.

4 mi run, 2625 yd swim

500 w/u
50 kick
4 x [300 fast + 150 k/s/k by 50] 3:55, 3:53, 3:50, 3:53
150 swim
50 kick
150 swim
25 kick

---

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

Very full pool today.

400m in
3x300m fins 25m kick/25 swim
5x100m Snorkel
12x100m Arms
2x100m 1 armed
100m don't know what it's called - on your back with feet in front of you, toes out of the water.
200m out

I was fast for me today. I was hitting some 1:30s and was pretty much always on the 1:35 even later in the session. Shame it didn't translate to my race last weekend!

8.2 mi easy run, 700 yd swim (500 swim + 50 kick + 100 swim + 50 kick)

---

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

First open water swim ever and first swim in a wetsuit.

I didn't drown.

1450y in ~33:00

I need to figure out why I tend to get sinus headaches when swimming. Goggles too tight? Water up my nose (does anyone use nose clips or is that for wimps)? Don't relax my face since OMG my face is in the water!?

Was looking for a very easy, low HR swim today, so did this:

4x(500p@7;05/100IM kick@2;25) (6;56/6;52/6;48/6;42) kicks 1;59 to 1;55
6x50 odds swim/evens kicks(41/40/39--59/58/57)
2700SCY

Feeling pretty good that this used to be a very hard workout 6+ months ago, and now it was super low HR< 13 strokes per lap...

I got my butt kicked last night, was still a bit tired from Wednesday.

400m warm up
3x200 - pull, swim, pull, first 50m faster
3x150 Crawl, Back, Breast x3
150m easy
9x50m 3x easy, 3x medium, 3x fast
600m swim with fins
9x100m 3x easy, 3x medium, 3x fast
100m out

The last 100m sets weren't anything but easy pace for me, my chest and arms were done!

Yes - it's call 'the bath' in German. I can't find the name in English. I didn't ever swim before I moved here so don't know the terminology in English!

I had some navigational difficulties this morning and only had time for 425 yds. Did a 6.3 mi easy run before that.
rest day yesterday, just didn't feel like working out.

---

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

25y pool:
2x150S, 2x75B-3, 3x50B-4.
4x150K w/fins.
4x25 underwater dolphin kick w/fins.
100P.
3x400 descending.
2x300 descending.
1x200.
1x100.
1x25 backstroke, 1x25 free.
3x25s fly w/25 free recoveries.

3900y.

After a rest day I was at the outdoor pool by 10am to beat the crowds.

400m warm up
3x300m fina 25m kick/25m swim
5x100m snorkel
5x200m pull
500m drills
100m warm down

Felt quite good today. Will hopefully be back tomorrow to round out my biggest swimming week ever.

My main set was

5x( 400 + 100 )

• first 400 was 200 IM+50 free-50 fly-100 free
• second 400 was a 400IM
• third 400 was 200 IM+50 free-50 fly-100 free
• fourth 400 was a 400IM
• fifth 400 was 200 fly + 200 free

100's were 50m kick dolphin with board, 50m kick on back streamlined hard

20 seconds rest before 400's, 10 seconds rest before kick.

Warmup - 200S, 4x75B-3, 4x50 catchup drill, 4x50 B-4 (pull w/buoy).


Main set - 4x200 descending,
100 easy,
3x200 descending,
100 easy,
2x200 fast,
3x100 moderate,
2x100K drill.

3400 SCY.

Missed my race today, just was not feeling it. Did a short swim later in the day:

5x100s@1;40 (1;25 to 1;22) 100IM kick@2;30(1;57)
2x(500p@7;00/100IM kick@2;30) (6;26/6;16) 1;56/1;55
8x50 odds IM order@1;00/evens kick@1;30(37/41/42/34) kicks 59's
2200SCY

I was helping at a kids triathlon but managed to find some time afterwards to get to the pool.
It was boiling hot and sunny and Sunday, so I expected that the outdoor pool would be full of non-swimmers. The indoor pool was happily pretty empty, so I got my own 25m lane.


400m warm up
3x300m fina 25m kick/25m swim
5x25m full sprint/75 easy
5x100m snorkel
5x100m paddles
200m warm down

A round 3000m to get me to over 17k for the week. I had never swum more than 10k in a week until 4 weeks ago, since then I've done 15-16-16-17km. Hoping to start getting noticeably faster some time soon!

OK OK....time to join the 20K per week club.....it's just 3K per day!!!! 3.3K per day gets you into the 100K per month rate (not that I calculated this out or anything, but i have two 1200 km years in a row on the daily routine....just don't miss days in the water...you want to feel like you are a beached dolphin on days that the pool is closed waiting for high tide to wash you back in).

Dev

Wow, I've been absent form the fish club for 10 days. It's been a busy week and half. I worked another swim meet as a Stroke and Turn judge, still just as fun, but too easy to get wrapped up when there's a drag race going on, hard to keep focus on my own jurisdiction! Here's my last 10 days in a nutshell

The Good - have kept up with 10k - plus yards per week. Getting ready to up that a wee bit with some OWS thrown in for good measure

The Bad - my shins are still killing me, I can run 2 miles every other day. Started to experiment with ibuprofen 60 minutes before running with good results so far.

The Ugly - I joined the power meter club, got myself the Vector 3. Oh boy, I have a lot of work to do.

2,600 scy this morning
w/u
600 build x 200
8 x 75 kick/drill/free x 25
m/s
50 dps + 50 hard
50 dps + 2 x 50 hard
50 dps + 3 x 50 hard
50 dps + 4 x 50 hard
50 dps + 4 x 50 hard
50 dps + 3 x 50 hard
50 dps + 2 x 50 hard
50 dps + 50 hard

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

Nice little mix of stuff at masters

900 warmup (300s, 12x25 kick, 300p)

Main set
2x (5x200 @45s rest as follows:

1. Ez kick
2 pull
3 neg split
4 drill
5 fast

Neg split repeats were 2:40 and 38, fast were 2:28 and :25

100 ez warm down for 3000m total

---

Swimming Workout of the Day:

Favourite Swim Sets:

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

Sunday ran 6.7 mi easy, 35 min stairmaster
Monday 10.2 mi run
today 7.2 mi run w/ 4.8 mi @ 8:34 pace, 2025 yd swim

after managing to snap my cap on my head much like a rubber band (which hurt)
2 x [500 swim + 50 kick] 7:21, 6:59
6 x [100 fast + 50 kick] 1:14, 1:13, 1:15, 1:14, 1:14, LG shut clock off...
25 kick c/d

---

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 joined an early-morning open water swim at Horsetooth Reservoir in Fort Collins, CO. It was my first outdoor swim of the year. We were told that surely the water temp was around 70, since it was about 68 last week, and we had a stretch of hot days. Well....

I jumped in with a few other masters swimmers. There were some wetsuits, but I went in just a suit and cap. We all gasped when putting our feet in and pushing off. I was the last one in, but I didn't want to chicken out with a new group of friends, so turning around wasn't an option. After the predictable first couple of minutes of struggling to breathe and getting warm, things went pretty well after that. I did have the "cold claw:" my left hand looked like it had arthritis.

We swam out for 20-25 minutes, then back. I don't know what the distance was (can I say 3500m?). When we were all back on shore, we all called BS on 70 degrees. One of the swimmers then said his watch read 62 degrees.

Anyway, it really was fun, and the temp was easy to adjust to. I thought about the Boulder IM this past weekend. I might just have decided to go without a wetsuit for that swim, considering the prediction for hot temps all day. Consider it "pre-chilling" or "avoiding heat stroke."

I'd like to urge anyone who is comfortable enough in the water not to need a wetsuit for buoyancy and safety to really consider swimming in skin in temps in the low 60s (or even mid-high 50's if it is mid-afternoon and it's hot outside). Really. Just go out and do it. Feel for the water is much better than in a wetsuit, and there's a better connection to nature, if you understand what I'm saying.

Oh, and I swam with Swedish goggles. Those were great for the conditions.

Warm - up
300 Swim (100 Fr/100 Bk/100 Fr)
200 Pull
4 x 50 Kick w/fins @ 60
4 x 25 Fr Drills @ 35

Main Set
24 x 50 @ 1:05 - Modified V02 Max
Descend 1-3 (8 rounds)
1- 800-1500 pace (no slower than 1500 pace)
2- 400 pace
3- strong (100 back end pace)

100 easy
4x100 @ 1:25 (1:08 pace) Threshold
100 easy


average on the 50s was 33, 31, 29

---

___________________________________________
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)

2,500 scy this morning. Another Chuck Norris approved swim (lots of kicking), in the interest of time I cheated and used the zoomers.

w/u
50, 100, 150 easy
m/s
2 x 100 hard
6 x 50 kick w/fins
2 x 100 hard
4 x 74 kick w/fins
2 x 100
3 x 100 kick w/fins
8 x 50 hard
w/d
300 easy mixed


2 mile run at lunch. The vitamin I (buprofen) experiment seems to be be working, zero shin pain, which let me pick the cadence way up as well as pace.

---

--------------------------
The secret of a long life is you try not to shorten it.
-Nobody

This is not a workout, but a general comment about one of the things I liked most about running which I am finding again in swimming and probably the one item I found the least interesting in triathlon.

The thing that running and swimming have in common is that there is pretty well no gear that can make you faster. Biking, aside from steep hillclimbs (which I really enjoy), is a cross between Formula one engineering style technical arms race and human physiology. I'm not a technical idiot, and can understand every torque number or rolling resistance number or drag number (I suppose having two engineering degrees and doing my first career in the aerospace world helps), but honestly, I like the purity of running of swimming. In running (at least in the sprint events) you get your lane, put on your spikes and you go. The only excuse when the race goes bad is you did not manage yourself.

In swim racing, OK, fine, you put in a fast suit (like putting on your spikes) but after that, you get your lane and the race is one. The only one you can blame is yourself.

The swim fish thread is a welcome diversion from all the bike gear talk on ST (ok, I say this on a forum run by the guy who invented the tri wetsuit and tri bike....but I think he will forgive me). The funny thing is almost no one other than myself and a few others (probably slowman) remembers what bikes the winners at Kona were on in what year....you just remember the human performance. Yet ST is dominately by 75% gear talk all the time. Except on the fish threads!!!! Over here, people talk about workouts, races, splits, efforts. Basically what we would talk about at track practice or at track meets. So it's all good stuff.

Dev