Ran 5.5 mi in about 53min.
Alastair:
Swam 1900m.
250 warm, 250 legs, 500 arms, then 5 x 100 at 1.40 with 20 seconds rest. Rested for about 2 minutes before 4 x 50 at .45 with 15 seconds rest. 200 cool down. I had fun!
Using legs (float board for arms) I can't seem to break 35 seconds for 25m. I must be doing it wrong!?! What's weird, is that I can do the breast stroke kick (with float board) also in 35 seconds!? You'd think the freestyle kick would be considerably faster...
Paul:
What a gorgeous sunny and roughly 60 degree day! Too bad I only manager 15 very casual miles on the bike in the twilight... doh. Tempting the knee, a one mile trot was had, then a very abbreviated swim. During the lackadaisical ride, of course I was making mental "training deals" with myself, basically trading riding effort for swimming to come. Once at the 24 Hr Fitness Pool in San Jose, they have a 20 minute max, which equates to just getting things started when at home. So, 800 warm-up, 100 kick, 100 stroke, two 25's on the 16 and a 50 warm-down just to say there was one. Yikes... just 1,100 meters. Oh well, there are months to go!
Big "A", ditch the kick-board my man. Work on doing 5 butterfly kicks under water, come up for a breast stroke breath, then repeat. On the way back, do 4 breast stroke kicks under water (without arms), breath and repeat. Breaking the kicking up into 25 meter chunks, switching strokes allows for maximum focus and a more consistent effort. If you want to work on free-style kicking, put in an extra strong kicking effort when doing "catch-up" arm drills. It will help you roll from side to side, increasing your glide, as you switch arm pulls. I love that you are having fun!... and your interval times rock. :-)
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