8.7 mi run
1500 yd swim
didn't feel all that great

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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

3/7:

900 w/u
6x50 on :50
2x(75 on 1:10, 2x125 on 1:50, 75 on 1:10)
6x50 on :55
2x(75 on 1:10, 2x125 on 1:50, 75 on 1:10)

(the guy who came up with this often has 75/x25 bits to be weird)

3200 scy

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"Go yell at an M&M"

Ken, your workouts seem to always have a certain complexity about them. They're not really that complex, it's just at 6:00 AM I could never wrap my head around the odd intervals. I'm still in a fog - literally, too, as the pool steam obscures the clock.

6x50 alt s/k
100/200/300/400 @ 1:30 base
100 br kick
4x100@1:45 1:10/:08/:08/:03
100 br kick
25/50/75/100 br @ :10 RI
2x100 IM @ 2:00
200 s/k cool

2550 sc yardages

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

6am? I'm out of the pool at 6am.

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"Go yell at an M&M"

WU: 400 fr, 4x50 drill, 4x100 kwf, 50 scull
Drills: 4x25 3-6-3 bk, 4x50 1-arm fly/bk, 4x75 br/bk/fr
Main: 21x100 @1:30
3750 scy
Just got over 100mi for the year thanks in part to the motivation of these fish threads.

Snuck away from the camp for a quick hour at the high pool;

2x(5x100swim@1;30/2x100back@1;45/2x100brst@2;00/2x100kick@2;00/4x50fly@1;00/2x100kick@2;00)
1;22 to 1;13swims/ 1;28 to 1;24 back's/1;32 to 1;28 brst/ 1;50 to 1;43 kicks/ fly's37/37/36/36/36/36/35/35
3x300pull@4;00- 3;42/3;43/3;45
100SD
4000SCY

Today's lunchtime swim:

3 x 500 w/ 1:00 rest (7:08, 7:08, 7:12)
2 x 250 on 4:00 (2:35, 2:45)
1 x 1,000 (15:08)

3,000 scy + 5 mile run after work (still building up the foot).

Lost my drive during the 500's. Lots of mental distractions right now.

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

2 x 250 on 4:00 (2:35, 2:45)
//

First you go out and bomb that 1650, and now you are doing 250's at a little over minute pace, what the hell is in the water there? (-;

damnit! I keep screwing up. 3:35 & 3:45

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

Looks like fun.


6.9 mi run
2700 yd swim --- my 4 x 50, 4 x 100, 4 x 150, 4 x 100, 4 x 50 set.


Flying for a PhD school interview :D can't say where though.

---

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

More fun:

3/8:

500 w/u

(all straight through)
3x200 on 2:45 (2:25/24/25)
6x50 on :50
6x100 on 1:25 (1:12/11/11/11/11/9)
6x50 on 1:00
6x50 on :40 (all :35 and last :34)
ez 100 on 2:00
6x75 on 1:15 descend (:54/53/52/51/50/49. I swear I did that :-)

3150 scy

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"Go yell at an M&M"

Yesterday, a tigerchikesque workout...

lift weights 30 min
run 30 min

Swim: 1500 swim and kick.

300 swim, 200 pull w/u
4x50 kick @ 1:10
12x25 IM order @ :30
3 x {100 stroke drill @ 1:45, 200 pull @ 3:00, 4x50 @ :40, 100 ez @ 2:00} strokes went fl, ba, br
200 w/d

was doing 50's in 35-37

3000 scy

Ran an easy 5.42 in the morning.
Rode for a little over 2 hours with part of it up Mt Lemmon.
Finished the day with:

300 swim
6x50 drill/swim
6x50 kick
15x100 descend every 3
1-9 on 1:30 10-15 on 1:25 (1:20-15-13, 15-14-12, 15-13-11, 15-14-10, 15-13-8.5)
3x300 pull no paddles on 4:10 (4:02-3:59-3:55)
200 easy

3500 SCY

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Ran 30 min

Today...

500 free/warmup
1x200@3:00
3x100@1:30
1x200@3:00
3x100@1:25
300 swim
8x50 kick/swim
500 -- alt fly/free per 25

2,700 scm

Yesterday: Swam a mishmash ~2000 last night while the kids played (wasn't keeping careful track). Something about that pool always makes me crazy slow; a combo of high temperature, shallow, bad lane lines, current from the attached kiddie pool. Felt like swimming in molasses. Always makes me scared I've gotten way slower.

Today:
WU: 4x{ 100fr,50k }, 300 pull
Drills: 4x{ (25scull,50pull)@1:20, (25p,25s,25p)@1:20, (50p,25s)@1:20 }
Main: 6x { 200@3:00, 100@1:30, 50easy@1:30 }
CD: 300 kwf
4200 scy

Felt really good, descended the 200's at 2:32,2:30,2:29,2:25,2:22,2:19 and held <1:15's for the 100s. Last two passes of main set were pulled (ok, I cheated a bit).

Woke up Thursday morning at 5:51 - pool opens at 6:00, blew that, showered and went to work.
Have today off from work, sunny day, nice pool temp, swimming with the noodle ladies (at least they're in the shallow end of the pool doing their routine to Wang Chung... "Everybody have fun tonight, everybody wang chung tonight...")
My friend, Michelle, the ultra-runner was there, announcing she can run again after weeks off from a fractured metatarsal only to get out on the trail and get bit by a dog behind her knee. Poor thing.

10x[200fr/100br kick] @ about :20 RI (whenever the second hand rolled to a convenient starting point - 0 or 30) fairly easy first 5 - 2:30 ~ :22
increasing effort thru second 5 - 2:20/:18/:15/:21/:15
200 s/k easy
100 sprint :59
200 s/k easy

3500 sc yardages

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

Seems a bit mean to come along and post a set with more 200's done faster right after I posted how I felt "strong" doing my set. And you got to swim to Wang Chung. Way to rub it in. ;)

But, along with the wang chung, I got the visuals... old ladies with noodles. A wash, don't you think?
My 100 br kicks were pretty easy. In essence, I was getting about 2:30 between 200's. So don't feel bad.

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

Ouch, forgot about the old ladies with noodles. I don't like Wang Chung _that_ much. I actually feel pretty good that
my 200s were even in the same ballpark as yours. I've still never managed a sub minute hundred and you casually
threw that into your workout too! It just seemed a bit insensitive on your part; at least you could wait till someone
slower posted their set.

200 wu
300 pull
100 kick
300
4x50 building up
300 pull
100 kick
4x50
300 pull
2x50 fast........I mean really fast
Ran 8.25 miles beforehand :0)

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

8 miles + 2600 yds before 7:30 am at the University of Maryland

not the nice pool, the instructional pool next to it :-( so much for the early bird getting the worm. The swim team had practice until 7:30 which is why I couldn't get in the big pool. If I hadn't had to be at breakfast at 8:30 I'd have been able to get in the nice pool :-(

---

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

400 swim, 200 pull, 100 kick w/u
6 x 75 1,3,5 ez/sp/ez 2,4,6 sp/ez/sp @ 1:10
4 x 50 kick @ 1:10
4 x 100 IM @ 1:40
12 x 50 free sp/ez @ 1:00
4 x 50 IM order sp/ez free @ 1:00
200 w/d

2750 scy

Yesterday morning swim before climbing Mt Lemmon

600 swim, 6x50 drill/swim on 50, 4x50 build on 45, 100 easy, 4x50 kick on 1:00, 200 easy

3x (400 quick + 4x100 fast on 1:20/1:15 + 100 very easy 1' rest)
I did the 2nd & 3rd set of 100s on 1:15 (4:54-1:11-12-12-11, 4:54-1:11-12-12-12, 4:59-1:11-11-11-14)

400 easy
100 for time (1:02 even split it)
300 cool down

5100 SCY

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Bruce
ALBOPADS XTERRAWETSUITS NEWTON OAKLEY FIZIK GARMIN ROTOR COMPUTRAINER QUARQ HONEYSTINGER

Today...

500 warmup
800 kick/swim
6x150@2:15 desend 1-3 & 4-6 (1:39 last ones)
4x100@1:45 1 length hard 3 easy
4x100@1:45 2 length hard 2 easy
4x100@1:45 3 length hard 1 easy
100 warmdown

3,500 scm