Thurs 21-Aug-08: Session 228 080821

Triathlon, Endurance/Ironman: Session 228

Target Time 40 minutes

Warm Up
22 lengths/laps steady front crawl
18 lengths/laps high elbow drill
6 x 1 length/lap kicking, 10 seconds after each

Main Set
22 lengths/laps swimming or pulling with long strokes, 30 seconds rest
18 lengths/laps swimming or pulling faster pace, 20 seconds rest
12 lengths/laps firm pace swimming, 15 seconds rest
6 lengths/laps fast pace swimming

Warm Down
10 lengths/laps very easy swimming

Total Length 114 lengths/laps (1995m)

Time as Rx'd: 46:04

Compare to 080812 49:01
Compare to 080808 46:31

Better time than last week. Still felt weak and slightly sluggish. Form is much better now. Hand entry smooth and stroke rate getting lower so good result.