7/7


5.5 mi run, 50:59, w/ 2 mi @ 9:05 pace. Stiff legs today
725 yd swim (7 x 100 on 1:30 + 25 kick c/d)

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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

Yesterday’s ocean swim was a bit crazy. We had these nasty speedbump-like waves catching us from behind. They were like boom-boom-boom, short period waves that were just weird to swim with. It took more time to get to Seal Rock than usual and I figured why... we fought a southbound current. Turning back meant facing these nasty waves, but at least we’d have the current with us. It was a stroke rhythm breaker! Water still holding around 65°. I’m comfy without a wetsuit.
Today was super calm conditions and the water clarity was amazing. We could easily see a good 25 feet down (or across... whatever). Hey, there’s a lot of fish down there! It’s still 65ish, so I did some extra credit to pull off 2800 some yards.

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

6.8 mi run w/ w x 4.5 km (9:05, 8:57)
150 yd swim, all I had time for

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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

Missed yesterday. Went to see my mom while she was stay g over at my sister's house.

Wu:
200ez
2x50 (:30) fast
2x100 (:30) moderate

Ms:
25x100 usrpt @1:41: never really failed... Just took a short break after 22.

Cd: 200ez

3100scy

Kicked my butt. Longest swim in a while.

90min outdoor ride in boston!! glorious for november.
--
then late to the pool, missed most of WU only got in 400 or so
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Prep set of some 25s and 50s done as mix of Kick/Swim, Drill/Swim
--
MyMainSet:
600 as 200smooth, 200 build, 200 "strong" -- 6:49 (i find it hard to pick up my pace sometimes, im better starting out faster)
3 x 100 on 1:20 hold fast pace -- held 104s
6 x 25 on :30 drill/swim x 25
600 as 150smooth, 150build 300"strong" -- 6:40 (same issue)
4 x 75 on 1:05 dec 1-4 -- 54. 52, 50, 48
6 x 25 drill
600 as 100smooth, 100bld, 400 "strong" -- 6:41 (no juice to finish this off)
6 x 50 on :50 all fast -- 29, 30s for the rest of them
300 easy warm down
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A good main set I think, but I would have preferred to try to descend the 600s with that being the only focus. But I didnt write the workout. Suffered mightily on those last 50s... wanting to be under 30 on each one and just couldnt. ugh

not my best day, but a great day for sticking it out, not mailing it in and fighting despite slow times with massive output.

daved

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http://www.theundergroundcoach.com

6.5 mi run easy 1:01:10
675 yd swim kick every 5th length

9/9

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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

75 mins on bike trainer.

500 wu
100 kick
6 x 100 on 1:20
100 kick
3 x 200 on 2:30
100 kick
300 wd

2300 scy

Easy day..

200ez
2x50 fast
2x100 alt l-fin/r-paddle, r-fin/l-paddle

2 x {
3x200 moderate
12x25 kick with fins at fast / easy
}

100ez

6/9

600 S, 400k
12x100S on 1:30 1:16 to 1:18
8x100P on 1:30 1:13 to 1:15 (paddles and bouy)
200 IM timed on 3:00
4x50 IM on 50 stroke faster than IM times
100IM timed on 1:45
4x25 IM stroke on 30 faster than IM times
100 warm down

3700 scy

Still a bit tired today...

WU: 2x100

MS: 5x400 (:30)

CD: 100ez

No time for nonsense today. Wanted to do 6x400. The shoulders and back had a different idea. Best 400 was 8 seconds faster than last week at 7:01.

7/10, 15 Kscy

7.6 mi run w/ 2.5 km + 7km @ 9:13 pace
1275 yd swim

12 x 100 on 1:40
75 kick c/d

10/10, 7675 yds

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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

Our pod had the best swim of the year this morning. Not all went the full distance, but the goal was to swim out from Woods Cove to The Montage Resort, get out and walk over the spit, get back in and swim around Goff Island back to Woods. 4710 yards in 1:08. I paced as if I was going longer - a good effort, but comfortable. (About a 1:01IM Swim time.) What I’d expect to put out at the 11 mile Portland Bridge Swim (planning on going back 2019).
The water is the clearest I’ve seen and temperature about 67°. The reef views were spectacular. I’ve never been able to see the reef outside of Goff Island. It’s like rolling waves of rock with deep, sandy canyons between, and thousands of fish.
Tomorrow, I’m going to use my shorty wetsuit and fins to relax and spend quality time with my GoPro and the reefs.

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

Solid man!!!

Every bit of that sounds friggin' cool as hell!

Please post the gopro video somewhere, so we can be jealous!!

dev, how are you feeling post nerve-block shot?

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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

27.9 mi bike, 1025 yd swim

10 x 100 on 1:30 held 1:20s
25 kick c/d

11/11

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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

4500 total this am SCY of course here in new england
--
Main set was 3 parts but included 100s as the focus

Part 1: 3x{ 4 x 75 some drill some swim on 1:10 for drills and 1 for swims

Part 2: 12 x 100
as: 3 on 1:25
1 on 1:30
2 on 1:20
2 on 1:25
1 on 1:30
3 on 1:20
Part 3: two times through:
1 x 75 drill
1 x 100 on 1:30
1 x 75 drill
2 x 100 on 1:25
1 x 75 drill
3 x 100 on 1:20

Did all of the 100s breathing every 5th stroke and all were at or below 1:10 (1:07 fastest but ave ~1:09s)
** breath discussion with guy in lane next to me went something like this:
I say: "Hey did that breathing every 5th. Essentially 2 strokes off the wall, breath, 5 strokes, breath, 5 strokes, breath, 2 strokes turn. You should try it! really gives you time to exhale completely"
He says: " no way I could do that. I like to breath in too much"
I say: " You can only breath in what you exhale and this pattern gives you time for a very full exhale"
He says: "whaaa?"
I say: " well, if you like breathing in so much why dont you breath out more (volume) so your inhale is how you like it? If you dont clear the air out how do you get the inhales you love?"
Him: "hmmm ...that makes sense..."

#1 athletic activity in swimming for improvement: breathing

daved

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http://www.theundergroundcoach.com

50s day... Also upgrade day, since last week I did 30x50 at target pace. New target is 43s per 50.

WU: 325 straight.

MS: 24x50 usrpt at 43s (20s): failed at #10, #18.

CD: 100EZ

I knew I didn't have much left after #23, so I gave it everything I had left on #24. Finished at 41 flat. My lats and pecs on my right side are toast. I suppose I might have eeked out 1-2 more if I stayed with the pace. But, I felt like finishing strong.

Swimming frequently really reinforces so many movement patterns, doesn't it? You get so many more opportunities to notice little things: rhythms, movements, feeling of stretch, etc. I've really started to notice the coordination between my feet/legs and arms.

8/12, 17 kscy

Easy day..

100ez
2x100 alt l-fin/r-paddle, r-fin/l-paddle

2 x {
3x200 moderate
12x25 kick with fins alt fast / easy
}
100ez

Still pretty smoked from last night. I forgot my watch, and we don't have a pace-clock at my pool. Just a digital wall. I'm not very good at wall-clock math while swimming, but I think I did all the 200s at about 3:30. Once I got going I felt better than I thought I was going too on my way home last night. :-) I also managed to take a second or two off my fast-25 kick sets.

9/13, 19k

yesterday 8.73 mi run, no swim
today 3.6 mi run, 525 yd swim (500 straight + 25 kick)

12/13

---

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

I'm still out of the pool, but I did start easing into dryland training so I can try and maintain at least a little bit of core and upper body fitness.

Using a circuit timer app on my phone.

warmup 15 mins on the T-mill @ varying speeds.
all exercises in circuit done as 40s on, 20s off.

1 - jumping jacks
2 - bodyweight squats
3 - pushups with alternating leg raise
4 - superman
5 - Spider-Man (I think that's what its called)
6 - burpees

rest 1 minute after each round

today I did 2 rounds. I'll work on increasing the number of rounds over the coming weeks.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Why are you out of the pool? Did I miss something....dunno why...but, your comment has an air of "medically imposed" to it.

I’m on a roll with longer ocean swims. Almost 4000 this morning. The water is still holding 64-65ish.
Here’s a short clip from the other day, while it was super clear. This a place called Rockpile, in Laguna Beach. When the surf gets big, the bad boys come out here to surf. As you can see, you don’t want to fall off your board.
https://vimeo.com/300867633

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

Toddlers and pool schedule are conflicting way too much, plus I’m finding that I’m really run down in the evenings. I should be able to pick it up again in the new year, but I might be swimming with a different group in the new year.

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Swimming Workout of the Day:

Favourite Swim Sets:

2020 National Masters Champion - M50-54 - 50m Butterfly

Monday was distance day

1500 for time in 20:24
400IM kick
400/300/200/100 pull on 1:30/100 base, keep under 1:15/100 pace

10x50 IM on 50
8x25 IM on 30

100 warm down