So far so good this week...
The faster cadence running is helping me to improve the speed with generally less effort and greater emphasis on riding the time-trial / triathlon bike is getting me used to the more aero position - all good stuff.
Last night the Club Swim ended up being a bit of an epic session. After a long warm-up (600m + 8x 50m) I was asked to join all the other club members competing in an Ironman this year in Lane 1 to complete 10x 200m at IM pace with 0:15 rest in between each set. Most of the swimmers were Lane 1 and 2 swimmers and were averaging around 3:00 to 3:15 for 200m at IM pace. I focussed on a pace that I thought I could keep up for the full 2000m, which was around 3:25-3:35 per 200m. The laps were pretty consistent, around 3:30, occasionally I had to let the faster swimmers pass me. They lapped me a number of times and after they finished I still had 250m to complete.
Thereafter, the Coach asked us to do a final set of 16x 50m to make a grand total of 3.8km (Ironman distance!). We were allowed to use toys for the last 800m. Initially I grabbed the fins, which I love to swim with, however the Coach instructed me to focus on upper body strength so I ended using paddles for the majority of the final set.
All in all a good swim set. Woke up this morning and didn't feel to fatigued, which was good, as I had a 1:15 bike this morning - Z1-2 warm up then Z3-4 pushing a big gear. Strength training tonight!
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