June 1: 6 mileages, 3000 yardages

300 w/u
4 x 75 dr/50s
4 x 300 desc 1-2 :30RI
4 x 75 k/50s
6 x 10 50k/100s

No oomph but some of my turns felt good and I'm working on keeping my chin tucked/not bobbing my head.

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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

Warm-up:
200 Free
4x25 Drill
100 Back
100 Pull

Prep:
300 Kick - mix
5x100 Free DPS

Main Set:
4x50 Free - hard (10 s rest)
4 min Free (~300 at 1/2 iron race pace)
Repeat the above 4x

Cool Down:
100 Back (ran out of time)

Total: 3400 m

Will be doing a long continuous easy swim at lunch.

Lunch swim consisted of WU (300 Free + 200 Back), Prep (6x50 Kick, 5x100 Free DPS with pull), Main Set (2000 continuous (boring)), Cool Down (200 pull with paddles - slow focusing on catch); Total = 3500 m

Good start to June today, up at the high pool again:

4x(4x100s@1;30/100IM@1;30/100kick@2;30) swims-1;21 to 1;18/1;18 to 1;14/1;15 to 1;10/last set pull @ 1;20-1;12 to 1;11- IM's-1;20/1;19/1;17/1;18- kicks-1;47/1;45/1;42/1;43
300/200/100 easy swims@ 1;25 base-3;59/2;37/1;16
4x100 IM kick@2;00-1;52 to 1;43
500 steady pull- 6;23
100SD
4000SCY

Due to really crappy pool hours, I only swim about 1500 yds once a week.

Today's main set: 5x100 on 1:15 best average (1:04)

Pretty short main set, but that's life.

fast though :-)

Ran a 5k TT in 21:13 (7 miles w/ wu + cd). Then 1800 yds:

400 w/u
4 x 25 build
4 x 25 half sprint
10 x 100 on 1:35 held 1:30-1:25
200 c/d

I thought about doing another 10 x 100 on the same interval and I might have been able to, but I was exhausted yesterday, wanted to sleep in this morning, and made a judgement call that I don't want to end up super fatigued. Right choice? Not sure.

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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

6/2:

900 w/u

8x100 on alternating 1:15/1:30
100 on 2:00
6x100 on alternating 1:15/1:30
100 on 2:00
4x100 on alternating 1:15/1:30
100 on 2:00
2x100 on alternating 1:15/1:30
100 on 2:00

(1:08-10 on 1:15s, 1:12-14 on 1:30s, last 1:15 was 1:05)

Three hours later, my arms are still tired.

3300scy in 46 minutes.

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"Go yell at an M&M"

Rode bike to and from work yesterday, so no swim and no lunchtime workout due to a deadline.
This AM swim:
500,400,300,200,100 with 100 kick between each - nonstop (or close to it) 300 in 3:42, 200 in 2:21, 100 in 1:06
was pretty tired - especially my legs
2000 sc yardages

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

Today's swim:
800 WU
40x50 hard (ouch!)
500 cooldown
Total: 3300 m

run: 6.6 mi, 2% incline of treadmill, 54 min
swim: 2300 sc yardages


400 w/u
200 alt 25 fly/25 free

2 x 200 on 3:30, 2:44s
2 x 250 on 4:00, 3:30s
2 x 200 on 3:30, 2:44s

4 x 100 on 1:50 c/d


Pleased with the splits.

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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

3 June

4x150 swim/kick/pull by 50
900 swim @ 70% on 40"R
700 swim @ 75% on 40"R
500 pull w/ paddles @ 80%
2x150 free/back/breast by 50

3000scy before 6:30am

Two flips
Gainer
3-1 1/2's
2 inwards
Cannonball
2 figure fours and a watermelon
Gotta keep it fun if I had my bmx bike with me I would have rode that in off the high dive. yes..... I am over 40 now ;0)
Now going to a funeral and will get my last real swims in thus weekend admits the peeps that drown in the lane at the local swim club.

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

Thanks TC for putting me in the right place..

Slept through a few laps this morning and totally failed to HTFU

5 x 100 w/u (FS, choice, kick, drill, FS)
12 x 100 @ 1:55 (told you I was asleep)
3 x 100 @ 1:50 - originally the plan was to drop 5s every time the sweep hand hit top until failure.. but failure came far too soon!.. of course I could always claim i'm tapering for the club champs sunday ;)
4 x 50 sprints on 1:00
150 cool

2350 lcm

lets hope that I don't feel so knackered at the lake tomorrow morning

targeted 27,500m for the month..

Last workout before Sunday's race.

3 x 500scy w/ :30 RI. All three @ 7:13.

Since I have yet to do an accurate OLY distance swim in a race (or one without a broken colarbone), I'm curious to see what time I can do.

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

Yesterday's Masters (might be off a little):

Warm Up: 1300 scy
300 sw
2x(4x50drill,100kick,200sw)

Main Set: 2500scy
4x250pull
2x100@1:25
2x50stroke
4x100@1:25
4x50stroke or swim
6x100@1:30

Cool Down: 200scy
200 sw

4000scy

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_________________________________
Fit Endurance Coaching - Head Coach|Facebook
USAT L1 Coach | BikeFit Certified Fitter | Contributing Writer - Triathlete Magazine | ROKA

last nights "get to the pool quick, it closes in 50 minutes" swim,

500 w/u
5x400/:20 alt IM (free's ~5:40, IM's embarrasingly slow)
200 w/d (catch-up, airplane)

2700 (40min)

2nd week of "real swimming" this year - gotta get in shape for oly dist race June 25!

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some days you're the windshield some days the bug

this afternoon swim - also time crunched, plus slow after other workouts;

1500 steady ez/mod pace ~1:27/100 scy ave
2x200 IM on 3:30 (EZ)
100 IM kick, moderate

2000scy ~35min, water temp was at least 86 - uncomfortably hot

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------------------------------------------------------------
some days you're the windshield some days the bug

First lake swim this year and it's lovely and warm!

First two 950m laps done at tempo with a 1 min rest between? Then another noodling lap to cool down

2850 L(ake?)CM

Kerr Lake is 82 degrees today. That means, no wetsuit tomorrow. I'm actually looking forward to it.

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

11 mi run then 1500 yds. Didn't feel good in the pool at all.

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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

Yesterdays no BS swim;

2x(200s/150s/100IM/50s @ 1;30 base) 2;39/1;56/1;21/38-2;34/1;54/1;19/36
10x200p, 3/6/9 IM-2;45base/3;00 on IM's- pulls-2;25 to 2;19- IM's2;38/2;34/2;31
10x50@1;00, no breath underwater down, swim back
200SD
3700SCY

Couldn't make it to the pool Friday or Saturday, so did 45 minutes on my Vasa Ergometer on each of these days.

Great set this morning:

WU:

400 swim easy (45)
6 x 50 as 25 non-free, 25 free (15)
200 kick easy

MS:
-3 x 800 as 200 Easy-400 STEADY-200Easy continual (1min)
-6 x 100 easy, alternate swim and pull w/small paddles (15 sec rest)
-100 kick easy
-6 x 50 descend in 3's on :55
-100 kick easy

CD:
300 choice

Total: 4700

4x200 as 50 free, 75 back, 75 br
16x100 (#1-4 Descend 60-85%, #5-16 Strong 90%) on 1:45
6x75KPS

2850scy

deploy those solar panels... they do wonders for you energy levels...

yesterday...

3 x 200 swim @ 2:40
800 pull with paddles
100 easy

Today

2 x
100 sw
50 k

4 x 50 @ 50 tempo av 32 ish

300 pull (200 with paddles, 100 w\o)

Main set:

5 x 150 @ 2:10
1:41
1:43
1:43
1:42
1:44

750 add up : 8:33 or

1:08.4\ 100 m pace

150 easy

hopped on the new S2 for a 48 km ride.... nice day.. +23C

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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)