6.8 mi easy run, 775 yd swim

first time I've swum this month. This was a straight swim as 2 x (150 swim + 50 fist drill), 350 swim, 25 kick

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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

3100 meters open water on Monday. Water is getting a bit cooler and a lot of the green floaties have dissipated so I can see the bottom in places now (there isn't much to see...)

look for lobsters and pick up some dinner....

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Swimming Workout of the Day:

Favourite Swim Sets:

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

I had 3 lobster traps and a dinghy one summer when I was in college. I rented an apartment from a lobsterman and you're allowed a certain number of non-commercial traps, so he set some up for me. It was so much fun to go haul those. The one time I went out on the real lobster boat I got seasick (but it was cool aside from that)

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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

We swim right along rows of mussel lines, would be pretty easy to haul off with a feed of them. Don't think the lobster come that far into the bays, more likely to find eel and crab I think.

3.5 mi run, 1025 yd swim, some hip exercises, 30 min stairmaster, 1.3 mi walk

swim was 10 x 100 on 1:30 then a 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

First masters swim of the '19/20 season last night. Felt pretty good for having taken 2 weeks off.

Warmup
200s
200pull w/ paddles (used my new size L catalysts,, they're too big. Next practice I'm going back down to M's)
200k
200 pull no paddles
200 swim

Main set 1
5 x (100 swim d 1-5, 50 ez) all on 3:00 (1:22 down to 1:09 mid)

set 2
10 x 25 breaststroke - who the hell invented this gadawful stroke.

set 3
200 free @30s rest
150 free @ 30s rest
100IM @ 30s rest
50 free

set 4
8 x 25 sprint - with a twist. push off when the person in front of you reaches the flags. try to catch them by the far flags. I was feeling pretty tired by this point and getting foot cramps. didn't catch the girl in front of me, but the girl behind me caught my feet 3? times. Including once where she grabbed my foot and pulled me back! I'm gonna get her back next time.....

warmdown,
50 ez kick with my new fins. (Arena Powerfin pro) They're sooooo much better than my old ones.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

4 mi easy run, 2275 yd swim

500 on 8
200 fast on 3 (2:33)
100 easy on 2
200 fast on 3 (2:31)
100 easy on 2:30
200 fast on 3 (2:29)
2 x 100 easy on 2
2 x 100 easy on 1:35
50 kick
100 fast 1:15
2 x 100 easy on 1:35
225 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

last 3 swim workouts. All start with 300 easy and 8x50 drill. All SCY.

#1:
3x600 descend on 7:30 [6:56-52-48]
3x200 paddles + buoy, hard on 2:40 [2:04's]
100 easy

#2:
600 cruise/build [6:51]
200 kick 50free/50 fly no board
6x100 IM cruise, 20s rest [1:14's]
200 kick same as above
6x100 free descend [1:02-59 on the last one]
100 easy

#3 (today):
1.5mi run to the pool (temp is 100*F, feels like stepping into an oven)
3x300 descend on 4:00 [3:26-22-16]
6x200 descend each set of 3 on 2:45 [2:17-13-08--18-13-06]
100 easy
1.5mi run back to the office

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Last outdoor pool swim before they put on the bubble. Summer went fast here. SCY

300FR(3:58)/300K/300P(3:48)
12x100 on 1:30 (1:16-18)
6x50K on 1:15
6x100P on 1:30 (1:12-15)
6x50FR on 50 (36-7)
8x25 IM on 30
100 easy
3000

6.8 mi easy run, 1225 yd swim (1025 indoors before the outdoor pool opened, then hopped outside to cool down), some hip exercises, 20 min stairmaster

10 x 100 on 1:30
25 kick
200 swim

---

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

Well my swim sucked again at another tri. I need a new wetsuit as I think I have outgrown my old ones from when I was a real triathlete.

31 min swim
2:26 bike for 91km
1:51 run
4:54

2ND in M50-54 as a 54 year old.

I believe I just had my yearly run mileage surpass my swim so I will take that run given my minimal running. I did some hard intervals session on the computer in error the last two weeks and I was putting out watts like 10-15 years ago. It is coming together. I was first off bike at T2 and got smoked by 10 min on the run...sucks to be fat old and broken. LoL.

I was really hoping to close the year with a sub 30 min half IM swim. Having said that, I don't draft at all and just pull my own water. I scared of getting kicked and doing something weird and hurting my disc, so playing it pretty safe.

Back in March I just started real jogging which was my goal to do a single 30 min run by end of 100/100. I would have not dreamed I would do a half IM at end of year and be as good to T2 as I used to be. I have 9 months to keep rehab on the run. But I will be aiming for my 10000IM on Dec 31 as my next big athletic goal in sub 3:30.

400 swim, 400 pull, 400 mixed as 200 paddles, 100 kick, 100 swim

SCY

Main sets:

Ladder:
50
100
200
300
200
100
50

Drills: 50s as sculling/swim

31 for a HIM swim seems like it's pretty decent, but you know that the times in OW swimming aren't really all that relevant. How was your placing out of the water? And more importantly it looked like you didn't burn any matches on the swim, set you up for a good bike and a decent run.

Oh, and congratulations in a great race.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

This was from Friday last week, all in short-course meters:

800 easy swim
200 kick
5x100 swim build each 25
100 easy

10x400 on 5:30, holding under 5:00

6x100 drill
1000 fins easy

We made it through Hurricane Dorian safely. It was a Category 1 when it made landfall and the centre of the storm passed straight over us. We were pretty fortunate, we only lost power for a bit under 24 hours and one relatively small tree in the backyard cracked, so I cut that down yesterday before it fell on someone. Neighbours lost a big tree. Apartment building across the street lost a big patch of their roof.

The fishing towns on the coast like Sambro and Ketch Harbour got hit hard. Quite a few buildings and wharfs got destroyed, saw images of a good number of boats get wrecked. The businesses along the waterfront in downtown Halifax also got hammered, they were underwater.

A lot of the Tim Hortons were closed due to power outages, so at the few that were open the emergency services office had to issue requests to the public to stay out of the drive thru's, they were backing up onto the main roads / highways and impeding emergency vehicles.

Pool is supposed to reopen today.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

Glad you're safe, hope the Tim Hortons' are open today too... wouldn't want to run out of donuts.

57.2 mi bike yesterday
today 8 mi easy run (76:35), 625 yd swim (straight)

---

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

6.8 mi easy run, 1525 yd swim, 15 min stairmaster

11 x 100 on 1:35
425 mix of backstroke and free

---

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

3200m yesterday

warmup - 4 x 300 as:
2x150 - 1 swim 1 choice
12x25 kick w/ fins
300 pull
200IM drill, 100 scull

main set:
5 x 400 on 6:15. 5:15's for the 1st 2, easy for the second (5:35 ish) 5:20 for #4, easy warmdown for #5

getting hit with old man cramp disease on the 400's, had to slow down.

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Swimming Workout of the Day:

Favourite Swim Sets:

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

3.8 mi run 35:44
675 yd swim straight (650 free + 25 easy back)

woke up with a headache which is finally clearing.

---

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

Work travel so swam in hotel 15 meter, 2 lane lap pool at 5500 feet altitude ( I felt it).

15 minute free
6x90 kick (no Board)
6x150 free on 2:30

That’s about all I could take mentally.
Guessing about 2500 meters and about half of it actually swimming vs turning.

Mixing it up yesterday, decided to do the simple, hard-nosed thing:

300 easy
8x50 drill
1x2000 straight, threshold effort (23:00 = 1:09 avg)
2x100 easy cool down

http://tpks.ws/UKC6KLIHZUSL3WLPIQNTK4YKVE


About what I expected. Had to slow down the tempo around 700 in for about 600 yards then build it back through the last 700. Had plenty in the tank at the end, but still pretty tired. Would like to be able to swim this pace and have it feel pretty easy, but that's a tall ask without a major boost to my yardage.

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3000 SCM yesterday with a set of T pace 300s. It sucked, felt like crap.

3000 SCM this morning with a set of 20x100, odds T pace, evens descend by 25. Much better than yesterday.