WU: 300,200 kwf,100,100 scull drills
Main: 2x {5x100@1:40,4x200@3:00,400@6:00}, 2nd pass mostly pulling
CD: 200 kwf
4300 scy

100s were ~1:12ish,200s all 2:29ish,400s 5:00ish.

I've been through the wringer so I have missed posting a few sessions this last 2 weeks, being sick, having a kid in the hospital and 2 emergency dental appts will do that. 

Tonight's swim was a pre-race warm up rehearsal with a few extras.

300 swim
4 x 50 @60 kick w/o board
100 easy
3 x 50 @45 tempo AV 32-33
200 easy
3 x 100 @1:25 AV 1:08
200 easy
4x 50 @60 fy tempo AV 32
250 easy
2 x 50 fly @90 (33, 31)
100 easy

2100 scm

At the meet this will get split up a bit and I'll be doing most of the fly warm up after my 1500.

35-39 records LCM...

1500 Free
National - 17:50.09
Alberta - 19:07.98

200 Fly
National - 2:18.66
Alberta - 2:24.33

400 Free
National - 4:34.49
Alberta - 4:41.14

This will be my first long course meet in 12 years. My fingers are crossed for my ability to recover between races.


Good luck at IM-M...

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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)

Have a great meet!

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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

200 fr
200 kick
200 dr
4x75 fl/bk/br
4x75 fr

10x100@1:45
16x50@:50
12x50@:55
8x50@1:00 every 2nd fl/fr
4x50@1:00 fl/fl, fl/bk, fl/br, fl/fr

150 kick
150 mix 50bk/50br/50fr

Good luck at your meet.

I've gone into swimmer mode. I'm still running and biking frequently, but now its all pretty much long slow distance. I will even decrease frequency a bit as I taper for Nats. I've also started lifting weights.

Today...

500 warmup
450 kick
4x100@1:30 cruise (Ave: 1:14)
1x100 easy
4x100@1:30 1st 50 solid (Ave: 1:14)
1x100 easy
4x100@1:30 descend (1:12, 1:11, 1:08, 1:04)
1x100 easy

12x75 fly/free/free

100 warmdown

3,450 scm

30 min run

I'm on a mini taper ... No running or riding from Wednesday to Sunday, I've been on reduced volume because of other stuff.... as posted

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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: 600, 400 kwf, 100 drill
Main: 24x50@:50 (first 8 SC, next 8 pull-3, next 8 build/reverse-build)
2x { 100@1:50, 125@1:50, 150@1:50, 300@4:30 }
8x25 sprint odds no-breathing
CD: 100 drill
3950 scy
Thought the 150@1:50 was going to be hard/impossible, but I made it with 4-5 seconds to spare; I must be getting faster ;)

Are you shaving or clipping for this meet? Let me know what you think of the mini taper. I am starting to think that running and biking take more of a toll on my swimming than I thought. I will probably move those volumes down if I'm not progressing enough with the stronger/faster stuff in the coming weeks.

Made my 30 miles today!

500s 6:04
500 various kicks
300/200/100@1:30/100 3:31/2:16/1:03 (this made the remaining w/o hurt!)
100 br kick
2x[25fl/50bk/75br/100fr]@:10RI
400 s/k cool

2600 sc yardages

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

Good luck to you Bo and SH in your upcoming meets. Unfortunately i can relate to your past weeks, just got over being sick for the 2nd time this month, and threw my back out. Started back real easy on wed and thurs, and just a tad bit more today;

Wed;
10x(200@3;00/100 IM kuick @2;15)- 2;53 to 2;37, last 4 sets pull-
Thurs;
6x(300@4;30/150IM kick@3;15- 4;15 to 3;51, last 2 sets pull
6x50s@1;00
Today;
3x(4x100s@1;30/100bk@1;45/100brst@1;45/100kick/100kick@2;00) 1;23 to 1;17/ bk-1;27/26/25--brst--1;33/31/30
3x200pull@2;45--2;35/34/33
100SD
3100SCY

How close are you to the pool at MV?

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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)

Both my houses, the one in the palm springs area, and the mountain house near Wrightwood are just about 2 hours away from mission viejo. So it is very close as far as a meet venues go, and just an easy drive in the morning to get there..

Hit me up for a homestay - Laguna Niguel. No need for those 4 AM out-the-door commutes.

Once again, overheated pool, so went long and not so hard

5x[200s/100k]no stop - 200s around 2:30
5x100 various kicks no stop
500 br
10x50fr@:45 :33~:35
10x100 alt fr/br kick @:15RI fr: 1:10/:08/:06/:08/:04
500 s/k cool

4500 sc yardages

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

Ya, if you are looking for a homestay, steve would be your best bet, hell i may even crash there if i enter the meet. Remind me again what meet and when it is?? Today was day 4 of the after sick month comeback, each one getting just a little better;

3x(300/200/100swim@1;30 base, last set pull@1;25 base/2x100IM kick@2;00/broken 200IM, 50's@1;00)
4;05/3;58/3;49/2;40;2;36/2;26/1;16/1;14/1;08/ kicks 1;49 to 1;42/ 200IM's 2;32(36/40/42/34)2;25(34/39/41/32)2;23(33/38/40/32)
100SD
3100SCY

Went a 4:12 in the 400 LCM at my meet today during Tri training. Pretty happy with that.
Does anyone know swim times for the top ITU guys?

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___________________________________________________

Stanford University Cardinal

Nice swim.

I would say the top ITU guys would be looking for your feet.

3/25:

(variant of the descend within/across set of 200s)

200 w/u
9x300 on 4:30 as
descend 1-4 (3:47/42/39/36)
5 easy
descend 6-9 (3:45/41/38/38)

3000scy

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----------------------------------
"Go yell at an M&M"

Friday - 14.5 mi run
Saturday - 2 hr bike
Sunday - 9.1 mi run +3000 yd swim

600 w/u
4 x 50 on 1:00
12 x 125 on 2:05
700 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

Pool still quite warm, but a little cooler than yesterday. Everyone seemed to be in a slump, including me, and just dragged their butts up and down the pool.

1000 s
2x500 br/fr fr ~6:00
100 br kick
5x200 alt br/fr 4:00 & 3:00 intervals fr: 2:25~:19
100br kick
10x100 alt br kick/fr 2:00 & 1:30 intervals fr: 1:11~:04
300 s/k cool

4500 sc yardages

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

16:30 in my 1500 LCM today, really happy with that. The arms are definitely sore though! Time to eat up :)

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___________________________________________________

Stanford University Cardinal

18:08, not super fast but good enough for top 10 in 35-39 (Fina rankings),

2:21 in 200 fly.

2 races 3 AG provincial records, I had the official split taken at the 800. I scratched my 400 due to a family event that I was running late to get to. My fitness was limiter in the 1500 today. Considering my month I'm not overly concerned. A week go my daughter was in the hospital...

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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)

2013 USMS LCM 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)

Good job Bo, it is the true sign of a fish when you will still got to a meet knowing that you are not 100%. I think we kid ourselves that just maybe it will all just be part of the taper, but in the end it is just crap that got in the way. I have a regional meet coming up that i will be swimming the same way, if nothing else happens between now and then..Solid times none the less, goal times to beat later on for sure..

And i do not ever swim long course, but perhaps next year i will make an exception, and we can maybe get a group of the fishes to all pitch up too..

I did that with no one close to me either. My muscular strengtg/endurance was great, but I was having a problem red lining it, the 200 I came close to lapping one person

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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)