Rain here closes the beaches! Yesterday afternoon, I got down to the beach where the Don Burns Mile takes place (Corona Del Mar, Ca.) and swam with some buds - 3 loops of the outside & inside buoy lines. Water was near 70, so no wetsuit. First loop was hard effort the whole way. The second loop, I traded off drafting/leading with buddy Ron, so he could get some time in feeling the draft. And the third loop were all-out sprints from one buoy to the next, then cruise to the next buoy and sprint again. In total, about 3000 yards.

Was planing to swim today, but my sister wanted to ride. I have done only two rides since my last race, so I'm not in great riding shape, yet I picked a climbing route to do: About 45 miles with 5500+ feet of climbing. She kicked my ass, but that's OK.. I made it! Anyway, didn't get back in time to make the swim and maybe not a good idea as I'm sure my legs would make a pretty nice anchor.

Brazillian fru-fru? Be sure to pass a recipe along!

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

I felt surprisingly good after yesterday's hard bike. After a few kicks sessions, I guess I flushed the lactic acid out and now my legs feel pretty decent. Amazing how that works!

500s 6:04
100k
500s 5:48
5x100 various kicks
10x100 alt IM/fr@1:45 IMs 1:18~1:24 / fr 1:11~:08
100k
10x50 fist down/swim back@:50 ~:34
4x100 bk/br/fr/k @2:00
5x100 25k/50s/25k @2:00
200 s/k cool

4300 sc yardages

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

Thanks- my concern with accuracy would really only be if it were to wildly fluctuate. As long as the watch is consistent then I can adapt to the data and would really be looking for ways to track my progress. I'm more concerned with having to punch buttons all the time, as usually I only hit a lap button at the start of each set, and only really record total distance and total workout time in trainingpeaks, and put the set details in a comment.

From Friday:
300 easy
4x50 drill
2x [
400 (5:01/4:57) on 5:30
300 (3:43/3:42) on 4:10
200 (2:27/2:27) on 2:45
100 (1:12/1:11) 30s rest between rounds
]


100 easy


5x100 pull, paddles and buoy on 1:20 (hold 1:10)


4x50 drill


3300scm

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Very sore this AM, but.. so what! SWIM, I say!

5x(200s@3:00/100k@2:00)2:30/:26/:23/:25/:24
5x(100s@1:30/100k@2:00) 1:11/:12/:09/:10/:10
20x50@1:00 IM order fl/bk/br ~:45 fr ~:35
100 s/k cool

3600 sc yardages

I feel better now. We'll see how I feel later in the day.

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

Took the past 4-5 days off to laze about and eat refined carbs and drink more processed carbs, so I guess it's about time to get back in the pool:

8x75 swim/kick/pull by 25
500/400/300/200/100 @ 1:30 (Held 1:19-20)
50ez
10x100 @ 1:30 Even - Swim, Odd - Pull
50ez
5x50 @ 1:00 middle 25 hard (work turns)
200kick
200pull
Total: 3850scy

Swam 2 shorts sessions and medium one this week, fighting a cold and doing work on the house. Yesterdays swim:

5 x 100 @ 1:25
3x 100 kick @ 2:00
2x 4x25@25, 50.easy

5 x 200@2:46 pull (under 2:30)
12x75@1:10 (@1:12/100 pace)
200 easy...

Nick Thierry died this week, he was the founder of Swim Canada magazine and SwimNews.com. He also published the Fina Annuals (world rankings) and was a leader in swimming stats. Prior to electronic results he would manually compile word, regional and Canadian rankings. The end of season (2x year 1 SCM, 1 LCM) issues were highlights of every year growing up as a Canadian swimmer, you got to see our national rank in your AG and how competative your meets really were.

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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)

Sounds like a good taper to me.

5x100 alt s/k w/u
6x150@2:15 1:45 ~ :50
100k
2x[100br/100bk/100fr/100k]@2:00
20x25@:10RI IM order
6x50@1:00 fist down/free back
100 cool

3200 sc yardages

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

Get up, train, study, go to bed. The key is not to have a social life


7 mi run w/ 18 min going from 7.5 mph to 9.3 mph (increase speed 0.1 mph per min)
5300 yds:


400 w/u
4 x 50 on :55
4 x 100 on 1:40
4 x 200 on 3:15 (2:50, 2:45, 2:45, 2:45)
4 x [2 x 100] on 1:40, 1:30, 1:25, 1:20
4 x 75 kds easy
5 x 300 on 5:00 (3:55, 3:50, 3:50, 3:52, 3:50)
4 x 125 as 50k/50d/25s
400 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

How's the left coast so far?

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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)

So who else hates IM days? I think its mostly because my breaststroke is pitiful...

Little bit of extra pull before the workout
Main Set:
4x
200 free on 3min strong
100 IM on 1:45 build each 25
2x50 fast on 1:15. IM order by round. (:34s for fly/back, who cares for breast, :31s for free)

total:
4000scm

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Hoka One One - Field Service Rep

School is INTENSE but I am very happy to be here. I haven't had much chance to explore the area - I'm either studying, sleeping, or in the pool ;-) .
While I haven't been homesick, I do really miss my little brother. Being away from him is the hardest part.

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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

one of those "can't lift my arms over my head" workouts...

100s/100k/200s/100k w/u
5x[100@1:40/100@1:30/100@1:20/100@1:15] 1:08~:12 (most were 1:10)
5x100 various kicks
5x200@4:00 fr/bk/fr/br/fr last fr @ 2:30
4000 sc yardages

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

800 warm up
10 x 100 yds on 1:15 (average 1:00 - 1:03)
200 warm down (had to catch a train to work)

Later

well I'm not a FISH by any means...swimming for 18months total now, just started tris last year and doing IMLP 2013, so this isn't fast for your guys, but I'm feeling good about where I am for October.

SCY
warmup 4*25, 4*50, 4*75 (middle 25 hard), 4*100 (alternate 50 easy, 50 steady) all on 10 sec rest

main set
1000 yards building throughout (14:45), 100 easy, 1000 yards building throughout (14:29)
cool down

~3200 total

i'm no fish either but I do post pretty pictures from time to time so those in the Great White Nawth can warm up. Calm seas yesterday but always a current to contend with. For some reason my arms felt like jello the whole time.

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http://harvestmoon6.blogspot.com
https://www.caringbridge.org/visit/katasmit

I've been busy so I haven't posted much. Swimming 3x per week with masters team, but trying to concentrate more on running and biking as I try to come back to triathlons after my knee thing -- definitely feel overextended right now. I did an Oly and swam a 20:01 last week. My wetsuit and I just aren't on the same page yet. I'm going to do Austin 70.3 here in a few weeks. My goal will be to go more or less the same pace. It will be my first 70.3.

400 cruise
4x100 strong
300 cruise
3x100 strong
200 cruise
2x100 strong
100 cruise
100 easy

cruise high1:20's/low 1:30's; strong low to mid 1:20's

4100scm


300 cruise
12x50(25kick-25swim)

2x:
350swim(last 50 is fly)
250swim(last 50 is backstroke)
150swim(last 50 is breaststroke)
50 swim(25drill-25swim)
150swim(last 50 is breaststroke)
250swim(last 50 is backstroke)
350swim(last 50 is fly)

100 cooldown

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Go hard or go home

2xu.com, adidas eyewear. Vitargo

10/11:

500 w/u
4x 50 on :50

Descending 100s on 1:30/1:29/1:28/... until you can't make the interval. Made the 15th on 1:16, didn't start the next.

2300 scy

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

well that interval would screw me up! :)

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-Jason
______________________________________________
Is that all you've got? Are you sure?

Darn phones.

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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)

Where ya been, Ken?
That's an awesome thing to attempt - the 100s. I'd need someone calling out the sendoffs. It was hard enough on my descending repeats to figure out the next one while trying to hold pace - a hard pace.

Looks like it'll be a short day. The plan and execution:
1000s @ rather brisk pace - did another 200 kick waiting for sister to finish, then quick shower & then on the bike for a hard 6 miles followed by a quick 1 mile run (she kicked my ass in this part). Repeat bike and run.
Saw lightning on first bike and when we got back to the parking lot, the swimmers were leaving - they closed the pool.
Second bike was in light rain, but run was dry. Saw a lovely rainbow.

Took my son to school and the sky opened up and dumped as hard as I've ever seen it and lightning everywhere. I was hoping to get another swim in, but it's unlikely now.

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

I keep meaning to do that 100 set (the one Ken did). I think since I am in maths I should not have to write the sendoffs / have someone call them out...

7.5 mi run + 7300 yds today. Considered not washing hair on account of sore arms. It took quite awhile to warm up - I was cold when I got in the pool and truly stayed chilly the whole time. Probably because of running @ home, then 25 min on the bus before I was at the pool (so cooling down from running I guess). Anyway, I was cold; my arms were still a bit sore from Tuesday, but I am happy with the last 2500 yds of this

500 w/u 4 x 125 first 75 k or dr 5 x 100 on 1:40 4 x 200 on 3:10 3 x 300 kick middle 100 2 x 400 on 6:10 1 x 500 on 7:00 5 x [2 x 100] on 1:40, 1:35, 1:30, 1:25, 1:20 3 x 500 on 8:00 (6:40, 6:35, 6:31) 300 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

After I broke a rib in June, my swim workouts were nothing to post about. Now that the racing season is over, I may do some stuff woth mentioning. Unfortunately, I'm limited to about 45 minutes in the pool due to child scheduling.

I printed the send off times for the dullards in the other lanes, but I could do the arithmetic in my head and call out the send times. At least until about on the 1:18, when I ran out of breath. The trick I use is to think "<interval> on <send off time>" as soon as you push off, so the next time is glued into your short term memory. As soon as you push off again, it is "<interval - 1> on (<interval> + <send off time>)". Sorta only have to remember two numbers at a time, be able to add those two numbers module 60, and subtract one from a number.

The next thing to do is, when you can't make the interval, switch to 75s and keep dropping the interval. Continue with 50s if you dare.

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

Wow, had to search deep for the swim thread. Guess I'm not the only one taking it easy on the swim. After 1500m OW in a race last Sunday, nothing till today.

WU: 300, 100bk, 300pull, 100br, 500 kwf
4x25 1arm fly, 4x25 2l2r2stroke fly, 4x25 1arm fly, 4x25 1up3down fly
4x{ 75@1:15, 25 sprint ir:30}
100 ez
4x{ 75@1:10, 25 sprint ir:30}
100 ez
4x{ 75@1:05, 25 sprint ir:30}
100 ez
4x{ 75@1:00, 25 sprint ir:30}
100 ez
3700 scy