The pool temp was up again - maybe 86-88 deg. So much of this was lazy swimming with just a few good efforts.

500 w/u
5x100 various kicks
400s
100 br kick
300 s 3:38
100 br kick
200 s 2:17
100 br kick
100 s 1:04
100 br kick
200 br
200 bk
100 fr 1:08
100 br kick
5x100 fr/fr/br/bk/br kick @ 2:00 nothing hard here

3500 sc yardages

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

Having now swum in a very warm pool, I understand... I was roasting yesterday.

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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

As hard as it is to get into cold water - I do well distance swimming when the temp is approaching 60 - no wetsuit. The coldest no wetsuit swim was around a pier - took only 12 minutes or so and was 52. Really difficult to warm up for a race like that. In a warm pool, I can actually tell I am sweating - I feel like it would be easy to go into a zone it would be hard to get out of - kinda dangerous.

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

They must be spewing out money to have the pool that hot. Out here at least it is just the air temp that over heats the pools, but we have a couple more months before that begins to happen. Back in the desert today and it is 84 degrees, some winter we are having. Stoped at the palm desert pool and decided it is time to do more strokes on more rest. Couple meets coming up and i just feel slow..

2x(200swim@3;00/100back@2;00/100brst@2;00/200IM kick@4;00/2x50fly@1;00/100easy@2;00)
2;39/2;37--back's-1;21/1;17--brst's-1;26/1;24/- kicks--3;29/3;23/fly's-35/35/34/33- 100's-1;23/1;17
2x(200p/200p@2;45/200IM kick@4;00/broken 200IM-1;30@50's/100easy@2;00)
2;33/2;31/2;30/2;29-kicks-3;35/3;36--IM's2;19(33/37/38/31)2;19(33/37/39/30)--100's-1;18/1;19
3400SCY

Crown Valley Pool just might be unique. It's heated by sewage. About a mile away is a water treatment plant and part of that process generates heat. The city engineers saw an opportunity and buried a couple pipes from the pool to the plant and installed a heat exchanger. They also cover the pool at night to retain heat. So, the more the people of Laguna Niguel poop, the hotter the pool. It's brilliant, but I wish they'd be able to regulate it better.

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

Made it out for an easy 6.5 mile run and a short swim this afternoon. Neither effort was intense. I just wanted to maintain some swimming sense while I continue to build my foot back up.

Another reason for my caution was that my heart rate spiked up well past 200 bpm for a short moment during a trainer ride this week and it really freaked me out. Not sure if that's normal or if I need to get it checked out.

Run:
6.5 Easy (48:09) 8th day in a row since my return to running.

Swim:
1 x 1,650 scy steady pace (24:32)
1 x 500 scy easy pace (7:36)

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

Good swim week for me, a little over 20,000 yards, two of my longest swims ever 4,200 lcm on Tues & 4,600 lcm on Thurs. & got in 6 swim workouts. Still haven't learned flip turns, some day.

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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

400 swim, 200 pull, 100 kick w/u
4 x 50 drill @ 1:00
4 x 300 swim @ 4:45
2 x {200 pull @ 3:30, 4 x 50 pull @ :45}
200 w/d

3100 scm

550 warm up
300 swim

850 lcm

6 mile bike
3.1 mile run

Friday March 9th
Warm up - 1100m as: 400/300/200/100/50/50
10x100 @ 10 seconds rest. Ave time 1.32.0
400 easy
2x100, 25 flat out, 75 easy
300 warm down
3000 LCM, all pull

Saturday 10th
AM - 80km ride
Lunchtime: Swim
5x400 pull
Gradually increasing pace.
200 warmdown
2200 LCM

Monday 12th March
Easy recovery swim
2x800, 2x400, 200 easy
2600 LCM

Got in a little one today, and felt really burnt from yesterdays hard IM work. I think i might have been a bit tapered and out of shape, sometimes a good combo to rip at it. So just floated through some stuff today in hopes of connecting to some good stuff later in the week:

20x100--10swim@1;45/10pull@1;30--1;35 to 1;20
400IM kick
100SD
2500SCM

some winter is right... we had a big blast of snow early in the week and now my yard is 98% bare. We had an awesome weekend for outdoor training and I was tied up in a coaching course and nursing a cold and a stomach bug that had me inside out for most of Friday... hopefully I feel good enough tomorrow :)

Oly Swim trials are coming up soon ...

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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)

some winter is right... we had a big blast of snow early in the week and now my yard is 98% bare. We had an awesome weekend for outdoor training and I was tied up in a coaching course and nursing a cold and a stomach bug that had me inside out for most of Friday... hopefully I feel good enough tomorrow :)

Oly Swim trials are coming up soon ... should be online to watch. I recommend watching Ryan Cochrane.

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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)

WU: 400, 6x100 (swim,drill,kick,swim), 50 scull
Drills: 4x { 25 easy, 25 medium, 25 fast } 1/2 fr, 3/4 bk
Main:
500 @ 6:40
5x100 @ 1:25
400 @ 5:??
4x100 @ 1:25
300 @ 4:??
3x100 @ 1:25
CD: 650 pull
4400 scy

I'm not sure what interval we went on the 400 and 300, at that point I was just holding on for
dear life. I had a much faster lane mate leading who was setting the pace for when to leave
and a new lane mate who insisted I go ahead. I did fine on the 500 (6:10), but for the rest of the
set, I felt like she was nipping at my heels. Great motivation, but made it a bit hard to keep track
of the clock.

I'm back and ready to attack.


Cough/cold threw me for a loop last week... just about over it now.

Indoor bike TT yesterday at a local brewery. Increased my watts +10 comparing 2011 results on same course/same bike. i'm happy with that!

At the office (pool) today:

WARM UP
400 Swim / 400 IM Drill / 200 Swim


Main Set

400 Pull @ 6:30 (5:35)

200 IM Kick @ 30” rest

200 Swim @ 3’ (2:40)

2 x 100 IM @ 2:00 (1:35ish)

2 x 100 Free BUILD @ 1:30 (1:20s)

4 x 50 Stroke @ 1:10 (50 IM order)

50 Free FAST @ 1’ (no breath down with lots of air coming home, 32ish)



2450m

Harvard SCY Champs Friday - Sunday. Hoping they'll dye the water green in honor of St. Patty's day. Well sort of.

Nice... most of my work is done 2 weeks til my meet so my plan is recovery, speed endurance and more recovery

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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)

400 swim w/u
8 x 50 odds kick @ 1:10 even drill @ 1:00
2 x 200 swim @ 3:15 - 2:34, 2:35
2 x 200 pull @ 3:15 - 2:47, 2:42
2 x 200 IM @ 3:30 - 2:52, 2:55
2 x 100 swim hard @ 1:20 - 1:09, 1:09
200 w/d

2400 scy

great, hoping for recovery, speed and more recovery in april :-) enjoy this time! cheers to a great taper.

It will be a mini taper for this meet and full taper in may for MSC Nationals...

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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)

Rode Sunday - felt my shoulders needed a break.
This AM:
200s/100k/200s w/u
500/400/300/200/100@1:30/100 300@3:42/200@2:24/100@1:06
5x100 alt br kick/fr s 1:05/:04
300 s/k cool

2800 sc yardages

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

WU: 500, 400 kwf, 200 pull, 100 drill
Main: 2x { 5x50 fr 60%,70%,...,100%, 4x100 IM, 5x50 fr 100%,...,60% }
200 (50 fl,150fr)
200 (50 bk,150fr)
200 (50 br,150fr)
200 fr
CD: 100 easy
3900 scy

Still in a funk, but got in anyway and banged out an easy one;

5x(200/200/100 IM kick) 3 swim@3;30/2;30--2 pull@3;00/2;30--3;03 to 2;45/ kicks-2;06 to 1;56
5x100swim@1;45 easy
3000SCM

I wish I could do 5x100 on 1:45... :)

I was awful this morning. I'm not sure why. My main set was 15x100 on 2:07 and I missed the interval four (!) times.

2:07 interval, I bet that math was fun :)

400 w/u
12 x 50 ( 4 kick @ 1:10, 4 drill @ :60, 4 swim @ :50)
3 x {300 pull @ 5:00, 3 x 100 swim @ 1:30, 15s rest between sets}
12 x 50 swim (3 @ :60, 3 @ :50, 3 @ :60, 3 @ :45)
200 w/d

edit: 3600 scm

just found out the pool from last night was meters not yards, thought my normal intervals were much harder to hit.

the funk - I have a bit of that, too. Things just don't feel quite right, yet, I'm putting decent times down, despite my overall feeling of fatigue & soreness. Yesterday, I did a 13 mi slightly hilly ride and held nearly 21 mph. It didn't feel anything like that. I suppose I should do a race soon, before I blow up. This weekend is that race in San Diego, but it's gonna be raining hard... (yeah, I'm a big wuss - not gonna do it).
This AMs swim:
200s/100k/200s w/u
5x100@:1:30 1:12~1:05
25/50/75/100br@:10RI
25/50/75/100fr@:10RI
5x100 various kicks no-stop
6x50@:45 :31~:35
200 s/k cool

2500 sc yardages

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