Wed. 10-3 & Thur. 10-4

Zoomers

Wed. 10-3
Off, massage and chiro.

Thur. 10-4 Swim a.m.; Bike & Run p.m.
Swim 6a-7a
Dry work to start - yoga type - toe touches, reach for sky, downward dog moves to engage some of the swim muscles.
Into the pool. Lines set up for yards not meters, 25yd instead of 25meter lengths – probably worth at least a couple secs per length for me.

1. 200 easy free warm up
2. 5x50 kick, hands out front on kick board holy hip flexors!
   
3. 5 drills (below) (2x50 of each) (wearing Zoomers)
   
4. 5 x 50 free hard controlled efforts (:52 down to :48)
5. 100 easy free cool down

Kick work of any kind is all new to me. Setting aside the triathletes-don't-need-to-kick playbook. I need to go from one big sloppy inefficient and poor propulsion kick to a tight little flutter with floppy feet and loose ankles. At least that's the goal. I'm not flexible any where, esp not at the ankles, hazard of coming from a running background.

Drills:
Side kick: Kick with one arm extended straight ahead of shoulder, opposite arm by your side, breath opposite of the extended arm. Body position is suspended from the hips, the goal is to stay as high on the water as possible.

Single arm: Stroke with one arm only, with the non-stroking arm by your side, hold the extension phase of the stroke for a couple of seconds, breath to the non-stroking side, rotate from the hips evenly left and right.

Stroke and glide: Stroke with both arms, hold one arm by your side and the other arm extended for a couple of seconds before taking a stroke, breath on both sides.

Catch-up: Leave front arm extended until the recovery arm is extended then stroke (don’t touch hands), breath on your non-dominant side.

Fist: Full stroke, leave your hand clenched in a fist feel for the most resistance against the forearm during the pull (don’t rush the stroke)

The first 3 drills are kicking drills. Emphasis is on keeping the body high on the water. The hips are the hub for all movement. Hand entry should be just short of full extension, and at 11 o’clock and 1 o’clock.

Evening
Bike
QR trainer, short easy ride before run, no knee troubles.

Entire workout (153 watts):
Duration: 46:35
Work: 427 kJ
TSS: 37.4 (intensity factor 0.694)
Norm Power: 160
VI: 1.04
Distance: 14.784 mi
Min Max Avg
Power: 0 209 153 watts
Heart rate: 72 143 130 bpm
Cadence: 38 94 87 rpm
Speed: 3 21 19.0 mph

Run

Run 30mins, ~4mi after 5mins trans from ride.