I had to take the day off yesterday for the holiday. In previous years on Memorial Day, I swam the Ozark Open Water Swim in Springdale, AR (4k). I'm quite a bit farther away these days, so I just sat at home and drank beer and took naps.

Today:
2400 (time 30:45)
3 x 300 @ 3:55 (3:48)
1300 (16:15)
125 easy as 25 kick, 25 swim, 25 kick, 50 swim

4775y

glute/hamstrings felt fine for easy run today so 8 mi easy and about 2k swim. I swam 1600 yds, then had day 1 of a water safety instructor course so some swimming there. The 1600 was 16 x 100 mix free, IM, kick

---

running the Marine Corps Marathon to raise money for LUNGevity. Many thanks for any donations! (https://lungevity.donordrive.com/...r1SFBxtl9s3SYCVnOF0c)
disclaimer: PhD not MD

WU: 100

MS: 30x50 usrpt @ 0:49 failed at 10, 15, 20

CD: 5x50

I had an early meeting at work, so I went to the pool an extra 30min early. I still had to cut it short, so I chopped the WU/CD down to minimal and jumped right into the MS. Felt ok-ish, but its the first time to swim a full set since last Friday. I never feel "right" the first time back in the water after more than 1 day off.

Felt sick yesterday but no worse today, so super easy swim and hot tub:

5x100s@1;40(1;30/1;29's)
3x500 pull@7;00(6;40)IM kick@10;30(9;53)pull@7;00(6;33)
100IM kick(1;56) 50swim(35)
2150SCY

My back is improving quite a bit. Yesterday, I ran a whopping two miles with minimal pain. I think I'll be ready for the OC Tri this weekend.. yeah, mmhmm!
I'm being tended to by the massage therapist that went to Rio with our Olympic swimmers. She's really helped out.
This morning saw a very easy pool swim since I'm recovering from my epic 6 mile ocean swim on Monday.
500s
800 IM kwf
500p
200 cool

Just 2000.

---

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

Good, hard, simple workout yesterday:

300 easy
8x50 drill (cycle through 5-kick roll drill, single arm, fist, catch-up for each 50)
4x400 descend on 5:30 (4:37-32-30-26) -- probably a bit too much rest
3x200 pull w/paddles and buoy, alternate breathing 3/5 by 50 on 2:45 (2:10-09-08)
100 easy

3000scy

---

-----

After 7 1/2 months of swim training exclusively, I picked up run and bike training again this month. Not surprisingly, my legs now feel like jello in the pool. Have a 1 mile open water race in a couple weeks, so I needed some mile pace work. Didn't have much kick in warmup, so I went to the pull buoy for the main set.

Warm Up
200 pull
200 kick
4x50 build

Main Set
8x300 pull (no paddles) on 4:15 at mile race pace (target < 3:50)

Cool Down
200 EZ choice

3200 SCY in 50 minutes. Made the first seven 300's on target, went 3:52 on the last. Seems that was just the right # of reps.

---

"They're made of latex, not nitroglycerin"

My last swim for May:

1200 swim (15:30)
2 x 600 @ 7:50
2175 to finish in 60 minutes
100 easy as 50 kick, 50 swim @ 2:00
4675y in 62:00

64.xy miles in May, 278.xy miles in 2018.

I squeezed one more in for the month, drizzling out so opted out of my bike ride;

4x(2x150s/100IM kick@2;30) 2 swim@2;20(2;11/2;10/2;06/2;04) 2 pull@2;05(1;55/55/54/53) kicks(1;59 to 1;55)
3x100 breast@2;10(1;36/1;32/1;28) 100IM kick(1;54)
200/150/100/50p@1;25 base(2;36/1;54/1;13/;33). 100kick(1;59)
2600SCY

Great to have you here Dev.

I have been reflecting on my swims and will post a meet report with some video in the next few days...

The short version is that quite a few swims were my 2nd fastest ever in Masters... and my all around ranking should be 1st or 2nd.

---

___________________________________________
http://en.wikipedia.org/...eoesophageal_fistula
http://en.wikipedia.org/wiki/Cerebral_palsy
Canadian Record Holder 35-39M & 40-44M - 200 m Butterfly (LCM)