Swim Session 5 (3rd round)

Swim Session 5 tonight!! Still had sore legs… hoping they will be better by tomorrow! But did 30 mins on the bike, then:

And I went in just as some lessons were finished and got a coach I know to watch me over 50m FC and give me feedback. I did the tumbleturn well and came out of it with three strokes before breathing. She said my stroke was good, but I could perhaps reach/stretch further forward on the arm pull.  – I maybe don’t stretch as far as I could on every stroke. Need to work on that!

Summary: 3400m in 63:36 minutes – 4 mins faster than last time, 6 mins faster than the first time.
(Although I did cheat a little in doing the loosen 400m FC arms only in 6:54 instead of various like the last time – 8:06).

500m BC – 9:59 minutes (rest 16 secs).
5 x 200m FC fast / kick – 3:14, 4:31, 3:19, 4:30, 3:14 (rests 10, 10, 10, 10, 35)
15 x 100m FC – 5 x 100m @ 1:40 – 1:37, 1:41, 1:41, 1:39, 1:40 (rests 5,5,5,5,5)
                   – 5 x 100m @ 1:35 – 1:38, 1:39, 1:39, 1:37, 1:37, (rests 5,5,5,5,5) 
                   – 5 x 100m @ 1:40 – 1:40, 1:39, 1:40, 1:41, 1:40 (rests 5,5,5,5,14)
400m loosen – FC arms only – 6:54.

Ave HR: 154
Max HR: 170
Min HR: 113

What I found easy – aiming to get each 100m at 1:40 for the first and third 5 x 100ms. Concentrating on trying to stretch my arm stroke out following feedback. Swam at the gorbals this time, and it was EMPTY! Finished and there were about 3 people in the pool! The 5 x 200m felt comfortable and felt myself pushing to get good times.

What I found hard – aiming for 1:35 on 2nd 5 x 100ms.

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