1 x 150- Warm-up
10 x 100- 1:30
3 x 200- 100-5, 7, 9/100- fingertip drag & finish
3 x 100- 1, 2, 3, Swim
1 x 500- Hard (7:04)
1 x 100- Cool down
total- 2650 yards
Big huge focus on finishing past my hips in the water today. I think I'm shorting my stroke and that is not acceptable. Longer stroke means it takes less strokes to get where I'm going means better energy usage. Pretty pleased with that 7:04 500 at the end of the workout too.
The ride went well too. I'm able to really work hard for the entire 35 miles for the most part. There are some short climbs along the route that I'm getting out of the saddle for and stomping up. But the biggest thing about yesterday's ride was the extra five miles I added to the route. I took Lagoon Drive off Nimitz for a quick 4.5-ish mile out and back. I've been thinking about this road since the Honolulu Tri. It kicked my ass that morning. By the time I was getting back to Nimitz (right before I crashed) my head was all screwed up and tired. So I wanted to see what that was all about in a non-race setting. And I was confused for the first half. Out along the lagoon by the airport I was flying, easily holding at 24-25mph , thinking, "Wow, was I really sucking it up during the race or what?" Then I made the turn around. Ohhh, headwind. Right. That's why I was flying. Tailwind. My average speed dropped to 17-18mph at the fastest for the way back. That explains why that part of the ride hurt so much. Good to know. Tired now.