I have a Friday afternoon (!!) triathlon today at Cherry Creek State Park in Denver at 6 PM. About a month ago I ordered a state park pass through my masters team - they get a deal because there's a big open water swimming area in a nearby state park. The passes came in yesterday. Today's race would charge a $10 fee to enter the park on top of the reg fee, but if I picked up my parks pass from the masters coach, I get into the park for free.

Soooo, somewhat against my better judgment, cuz I'm a little under the weather, I went to masters and did the workout. Main sets were 5x100 IM fast, 5x200 free neg split, and some other pace/speed stuff. Probably about 3500 total, maybe 4000. I never keep track. Not the hardest workout, but I'm curious to see how this afternoons 800 m swim feels. Probably fine, with a wetsuit and all, but we'll see.

But, in the end, I save $4 (since it's about $6 to go to masters, and would have been $10 to get into the park w/o the pass). Woo Hoo!!!

Felt like doing something different this am...didn't even decide what until the end of my WU.

300 sw
100 bk
100 k
4x100 IM 50 hard/50 easy

3x broken 400 IM as:
4x25 fl :10RI (:16-:18)
50 bk@:50 (:45-:47)
100 bk/br@2:00 (1:45's)
50 br@1:00 (:50-:53)
100 fr@1:30 (1:18-1:19)
2x50 easy@1:30

100 k

2500scy

Yea!!! June already!

5x100 s/k w/u
5x100@1:20 1:07/:09/:10/:09/:09
5x100@1:30 1:06/:08/:09/:09/:07
5x100 various kicks
5x[50fistdrill@1:00+50sprint@:50] sprints :31/:32/:32/:30/:31
100br kick/100bk
2x[25fl/50bk/75br/100fr]@:10RI
300 s/k cool

3500 sc yardages

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

Screw the pool! I've been in it, three times a week, since last summer.

Swim across Greenlake.

Then swim back across Greenlake.

(A mile total.)

That's my workout from the other day.

5 X OW 1600's w/current & w/wetsuit & easy jog back @ 65-70% perceived exertion of my mile pace.

I was going to do 3 and I felt great and kept going. Not soar, but a little wobbly after the last 2 and felt sea sick'ish. (3-4' swell w/20-25 knt wind)

Not a great start to the month here, this heat is killing me. I gotta get out of town soon;

1000swim@14;00
1000IM kick@18;00
500pull@6;40
100SD
2600SCY

2300 straght ;0)

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

It's easy Monty, avoid the heat. Get up at 3:00 AM and swim. :P
(forecast is for cooling.. so hang in there)

I think I'm finally coming around to my normal speed/endurance. Not quite there, but very close.

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

W/U
2x100 Drill
2x100 Kick
2x100 Swim

Pull-Set (first half of set easy, second half fast)
100
200
300
400

Speed-Set
10x50 (even hard, odd easy)

4x200 @ 4:00

2900 SCY

God I'm slow!

2300 straight? I hate swimming continuously that long in a short pool (25y)... or any pool for that matter!! But sometimes you just gotta... yuk!

500sw 6:05
5x100 various kicks
10x100 fist drill down/swim back@1:45 1:15 ~ :17
100br kick
2x[5x50 descending interval 5s starting at 1:00] :30~:33 + 100br kick in between sets
300 s/k cool

3000 sc yardages

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

Actually lost count it was so boring. Did What i thought was 2100 then added 300 more. And left off the last 100 from total in case i miscounted a lap or two. :0)

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__________________________________________________
Official Polar Ambassador
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LCM --

200 swim
200 scull
200 drills
200 pull
200 swim

200 swim easy

5x400 pull w/ paddles -- slightly faster than HIM pace

200 swim easy

3400 meters

Nothin but 50's...

10x50@1:00 descend easy to cruise
40x50@:50 cruise/strong (avg :38)
10x50 :05RI odd kick, even sw

3000scy

550 w/u

3 x 5 x 150 w/ 30 sec rest
1st set 1:48-1:49
2nd set 1:47-1:48
3rd set 1:46-1:47

200 c/d

Total: 3000 scy

warm up:
300 easy
4x50 drill


main set:
3x [ 800 build on 10:40, 2x100 IM cruise on 1:40]


100 easy


3600scm

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200 sw
200 paddles
100 bk
100 k
4x50 25fast/25easy

10x200@3:10 (avg 2:51)
10x200 paddles :20RI

100 k
100 easy mix

5000scy
Then jumped straight on the spin bike for an hour.

Did the Honu 70.3 or 70.5 in my case, yesterday, everything was going great around the first two buoys and had trouble seeing the boys going north, saw one of the bigger support boats at what appeared to be near last buoy before turning into shore so I started sighting off of it,,,,,,,,,,,,,, apparently it started going off shore and found myself on a course to Maui. Still got out of the water at under 40 minutes, which for me I was ok with considering the detour.

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#WeAreTheForge #BlackGunsMatter

"Look, will you guys at leats accept that you are a bunch of dumb asses and just trust me on this one? Please?" BarryP 7/30/2012

Was inspired by the May swim thread for this one, though I did the SCM version.

500 w/u

Pyramid on a 1:40 base
100 on 1:40 in 1:21
200 on 3:20 in 2:52
300 on 5:00 in 4:20
400 on 6:40 in 5:48
500 on 8:20 in 7:15
400 on 6:40 in 5:46
300 on 5:00 in 4:16
200 on 3:20 in 2:46
100 on 1:40 in 1:20

200 c/d

3200 scm

Really like this workout...the structure gives you very short rests until the top of the pyramid when you get some recovery time and can really push hard on the way down.

Yeah the downhill side of the pyramid always feels great. I think it's knowing it's shorter than the last one you did and the next will be even shorter - you tend to pick up the pace. Good swim!

1000 straight
5x100 various kicks
10x50 alt fist/swim :05 RI
No clock today.

2000 sc yardages

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

Damn METATARSAGLIA (pain in the metatarsal, duh), can't do flip turns or really push off the wall with any effort. Been my excuse for no swimming since Feb.

Did get in the pool yesterday, sure enough can't do pushoffs...

500w/u, 5x200 alt IM/3:30, 500 accelerate by 100's, 200 kick, 200 IM c/d.
2400 scy

Felt AWESOME to swim again, I guess I'll just suck it up and swim w/o push offs till the foot heals.

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some days you're the windshield some days the bug

Starting to build a new routine now that I have an office gig. Going to try to hit the pool before work every M,W &F that I'm in town.

Today's morning swim:

500 scm W/U
500 scm Hard
500 scm Easy
5 x 100 scm (not as good as I would like)
500 scm W/D

2,500 scm

I've got a HIM in eleven days and I've only biked and swam about 3 times since March. This should be interesting.

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What I do: http://app.strava.com/athletes/345699

500 (75 fr/25 k), 200 pull, 400 kwf
4x { 25 ez kick, 50 25ez/25fast kick, 75 25ez/25fast/25fastest kick }
2x { 9x100 @1;25, 2:00 ez pull }
3900 scy
First set of 9 100's were <1:12, second time through they were mostly a couple seconds slower :(

run: 6.5 mi w/ 3 x 1 mi - 6:40, 6:35, 6:36 quarter recoveries
swim: 3000 yds w/ 8 x 100 best average on 2:45, held 1:15
climb: 20 min.


Swim was
8 x 125 w.u as 100s/25k
4 x 50 on 1:00 fast
100 easy
8 x [100 fast + 50 easy] on 2:45 --- this is the 1:15s (with a 1:14 for the 3rd and a 1:16 for the last)
200 back
400 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

Climb 20 min ???

Swam today for 80 minutes...

Highlights...

3x300@4:30
12x50@:55 (one easy, one fast)
3x200@3:00
12x50@:55 (one easy, one fast)
3x200@3:00

LCM