Another double today, on the run and in the pool. Both harder than yesterday.
Swim: 200 Warm-up; 4 x 50 Drill (heads-up swimming and one-arms); 8 x 300 (break 300s into 100s by effort: hard 100-easy 100-hard 100 on the odd 300s; easy 100-hard 100-easy 100 on the even 100s); 100 Cool-down.
Try doing two of the hard-easy-hard 300s with fins on. Fins, more than anything else, let you feel the water pressing on the forward surfaces of your body. The best swimmers out there spend the majority of their energy not on propulsion, but on minimizing drag. Fins also show you what it feels like to swim fast; this is a good thing to know. As you swim with your fins on, try to keep your body firmly locked in the hole made in the water by your head. Keep rolling back and forth, so you’re not presenting a flat, barge-like body to he water.
Run: 90 minutes, with 20 minutes run at steady-state interval. For me, I keep my heart rate between 160-171 BPM and try to average just over 6:00/Mile. Steady state mileage is valuable to triathletes, especially those that compete at longer distances. You’re never over your lactate threshold, as you would be at tempo speed. During steady state workouts, it’s important to run smoothly, running hard is for later in the year. You’ll be running quickly, but not really fast.
Last VERGE race tomorrow, down in Warwick, RI.
