Tu 4400 SCY with the local masters group via
WU: 500, 250 (6:35 3:15)
Main Set:
300 3x200 (2:48s)
300 6x100 IM on 1:45 (1:30s)
300 3x4x50 via Fly Back Breast via 50 swim-50 kick-50 swim-50 kick

4x4x50 via ez, drill, back, all-out

WD: 100 ez

The 300s were 4:24 (for a 350, whoops), 4:07 and 3:38. The 50s all-out were 29-31. This was probably the most non-freestyle I've done since I started up.

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'22 IMMD, '23 SwimRun MD

2850scy
114 x 25 @ 67spm
Getting better, held good speed the whole workout, body position has been really good.
I'm finding more water to pull from the middle of my stroke out the back, I feel like there is more water in front of me that I just can't get ahold of. Not sure how I will address that.

I still have a cold but feel lots better today than I did yesterday.


11.6 mi run 1h50 felt easy
1300 scm swim, little sore/tired from the race

swim was
6 x 200 on 3:30 (3:11, 3:03, 2:59, 2:57, 2:55, 2:54)
100 kick

---

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

Today:

800m easy (15:40) + 8x25m on 2min (starting with 23sec, gradually building to 18sec) + 50m hard (36.0sec) + 800m easy (15:36).

I'm generally "flat" in the water - ie not much rotation. Today I really worked on that. And by the 800m cooldown, good rotation felt natural and revelatory!! I'm reaching better, and breathing better. I'm swimming better!!! :)

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

good deal. Rotation is huge. I've been working on that too.

---

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

You are really starting to drop some great times there RunnerSam, gonna have to change your name to swimmersam!!!

One question, are you leading the lane there, or do you get to swim back in a 1;25/30 lane? You and I are similar in our workout times, we could make a great lane of our own!

Did a 2nd day in a row here, testing out my health and seeing if I'm near to getting rid of this virus. Felt pretty good, didnt push anything too hard:

3x100s@1;40(1;23/22/19)3x100IM kick@2;10(1;56/52/49)
1500pull, descend 500's(19;02--6;24/6;21/6;17)
10x50@1;00, 5 back(45/44/43/42/41)frog kick(51/52/50/50/49)
5x50, odds paddle@1;00/even breast@1;30 paddle(32/31/30) breast(42/40) 50 kick
2900SCY in 50 minutes

72 hrs into a cold, just have a bit of fatigue and light stuffy nose. Head is still in race recovery mode.

2 x 500 on 8:20 (7:58, 7:38)
50 kick
5 x (100 fast, 50 kick) 1:24, 22, 21, 21, 21
500 easy 7:40
50 kick
5 x (100 fast, 50 kick) 1:23, 22, 22, 22, 23
500 easy 7:3x
100 kick

---

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

1000scy
40 x 25
Found the water in the front I was looking for... :)

Keep punching out of that cold, I envy you young'ens, with your over zealous immune systems and all. I get a cold and swim one day with it, and I'm out for a week. But I do remember in my pro days training lightly through runny noses and sore throats. Just be ready for all that to change one day..

3nd day in a row here, whooo hoooo!!! Starting to feel more like myself, just have to up the yardages back to the 4k mark I was able to hit before all this nonsense hit my body. Did a set for dan today, he wanted to do 1;30 pace for a 1500, so I did 15x100@1;30 to give him a visual of what that looks like. I told him if I push off before he hits the wall, sit one out and then jump back in. He missed two of the time cuts, so he is not far off that goal..

2x100s@1;40(1;22/1;19)
15x100buoy@1;30(1;19 to 1;15)
2x200IM kick@4;00(3;50/3;46)
2x200p@3;00(2;28/2;24)
8x50@1;00 as 4 buoy(37/36/36/34)4 frog(53 to 50)
50 fly@1;30(34)50 dolphin(58)
3000SCY in 51 minutes

3600 scm, 2.3 mi run
stroke felt really good


something like

8 x 200 on 3:30 (3:04, 2:58, 2:55, 2:54, 2:51, 2:48, 2:47, 2:48)
3 x (500 on 8, 50 kick on 1:30) 7:37, 7:47, 7:40
3 x 100 on 1:40 easy
50 kick 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

Didnt think I would be posting up today, but felt ok this morning and though, why not? Arms feeling tired from the past 3 days in a row, but nothing out of the ordinary, so did some more distance with a lot of kicking today. Have my stress echo test tomorrow, so running to exhaustion, and I haven't run a step in over 6 weeks!!!

2x500 buoy@8;00(6;51/6;35) 2x400IM kick8;00(7;21/7;14)
3x200p@3;00(2;32/30/27)200 dolphin(4;30)
250p easy(3;13)50 kick
2900SCY in 51 minutes

Just got into the La Jolla 10 mile swim relay on the 25th, so that should be fun, and a last big race tune up before the Kona swim. Now no more distractions please!!!!

Friday, Sept. 16


6.8 mi run 1:04:18
1.4 mi walk
1200 scm swim (1000 in 15:48, 150 swim, 50 kick)

---

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

that's a pretty quick 1500, for us old triathletes.. nice.

25x50 scy on 1min, first one 31s then struggling to hold 37-8..

this is part of trying to figure out what a taper looks like, for a 22km trail run next weekend. There's a 100k, 50k, and then the fun run for kids and old men which I'm doing ;-)
Since age 60 my recovery time from even moderate workouts is much increased, so really dropping the load on all sessions to see if it helps. Basically doing shorter easier on all, with a few sprint/hard efforts included.

7.48 mi run 70 min, 1050 scm swim (1000 in 16:01, 50 kick)

I am a lazy fish when I swim right after running. Blood sugar was low, that was part of it.

---

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

A slight aside for you triathlete types:

As I was walking into the pool last night, Peter Reid was walking out. Yes. Peter Reid. He was there for kid swim lessons. We had a brief chat. Because that is what Peter and I do from time to time. :) He still looks fit as f*ck.

Ok. Thanks. Carry on.

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

that's very cool

---

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

Had yesterday off, so planned my first longer swim today for the weekend, dan wanted to do another 1500 again. This time instead of doing 15x100's, I thought about doing a 1650 to chase him, but I got hot in the pool(yes the temps are up again, ugh) and shut it down at the 1500. Good swim though for this time of year, and finally got back to a 4k workout:

5x100s@1;40(1;24/23/21/19/18) 2x100IM kick@2;10(1;55/50)
1500 buoy(20;36--6;55/6;50/6;51)
1000 easy pull (13;06-6;39/6;27)
4x(100IM kick@2;30/50 IM order@1;00) fly(36+)back(40)breast(40)free(31+)
4x50@1;00 2 frog(55's)2 buoy(39/36+)
4000SCY in 69 minutes

Yeah. The Dude Abides.

Today: Easy 3000m. (58:30).

---

I only swim.
I used to run. (31:09 10k)
I never did Triathlon.
Sue me.

Yesterday didn’t swim (had swum 8 days in a row). Ran 7.79 mi in 70 min, walked 3k. Today 2k swim, 6.7 mi run 64:46.

3 x 500 on 810 (748, 728, 720)
3 x (50 kick, 100 swim) 1:21, 1:20, 120
50 kick cd

---

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

1900scy
52 x 25 @67spm
12 x 25 @67spm with paddles
12 x 25 kick with snorkel, fins and dragsox

Decided to add some paddle and fin work to break up the monotony. No idea if it will help or not but I hate wasting time putting on and taking off all this crap. Not sure how long it will last.

We got a fit camp up here all week, so gonna try and sneak away for some minutes in the pool before I have to cook lunch. Got in a quick 55 minutes today, with a few sprints to wake up the arms:

3x(3x100@1;40/100IM kick@2;10/2x50s fast@1;05) (1;25/24/23/1;56/35/34)buoy(1;20/19/16/1;54/34/33+)(1;17/16/14+/1;52/33+/31+)
2x(200p@3;00/100IM kick@2;30) pulls(2;30/26)
8x50@1;00-4buoy(37/36+/36/35)frog(53 to 51) 100p(1;14)
2900SCY in 55 minutes

3600 scm swim + 2 mi run
stroke felt really good today :-)

8 x 200 on 3:20 (3:05, 2:58, 2:54, 2:50, 2:50, 2:48, 2:46, 2:48)
50 kick
500 swim 7:34
4 x (50 kick + 100 fast) 1:21, 21, 22, 22
50 kick
300 swim
2 x (50 kick + 100 fast) 1:21, 21
50 kick
100 swim
50 kick

---

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

Sunday:

21.75 mi running total in 14 segments
6000 yards swimming in 13 segments, every single one seemed to be into the wind (and the first in the icy 53F salt water)
6100 ft of ascending (according to race stats, my watch glitched on the shortest swim and I think added 2k extra feet over a 25yard swim)
4000 calories burned
5 hrs 12 min
1st overall at Odyssey Orcas Island

very, very sore quads and shoulders today

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Thanks Monty,
SwimmerSam may have been a better name for me at IMMD since it was my only good leg!
Our Masters program is pretty laid back, its an 8 lane pool with 1 or 2 lanelines so we all just swim parallel. The last few group workouts it was about 5 of us (with ~6 others in the pool doing their own thing).

9/15 - About 800yds in a jammer with sea nettle everywhere, stung basically the whole time but only a few hurt for a longer than an hour or so.

9/17 - IMMD swim in 54:58 for 11th quickest swim, lackluster rest of the day for a total time of 11:06:48. Very happy with the swim as I was just aiming for sub 58.

Moving forward I will continue to swim once a week for cross training until the spring then start back at twice a week for a swimrun, some open water races and olympic/sprint tris next summer.

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'22 IMMD, '23 SwimRun MD

badass. Congrats on the win.

---

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