Swim - 3500yd, 1:06 - main set: 5 x 200@3:12 w/ 30sec RI, 7 x 100@1:37 w/ 20 sec RI
Strength workout - assisted pull ups, assisted dips, body rows, cable pull, cable punch, swimmers, hanging leg raises (3 x 12), varied crunches (100)
Triathlete magazine has a "lab rabbit" section where they give an age-group triathlete a training plan and track his/her progress up until the goal race. This month's magazine begins a feature on a guy from Wisconsin named Dirk who is training for the WI Ironman. I met Dirk as I was watching the Verona Triterium triathlon on Sunday. I decided to try out a few things from his plan for an Ironman PR, so that's where today's swim workout came from. It was tough to keep up the pace for all the repeats, but it feels like something I should be doing on a regular basis. Recently my workouts have gotten less structured for some reason, and have lacked the speed focus to give me as much of a racing edge as I want. This should help me tune up.
My current focus has now shifted to increasing volume for Ironman while building in specific speed sets tailored to my sprint, Olympic, and half Ironman distance races coming up in the next six weeks. I am not going to do much tapering for the non-Ironman races because it takes too much time and gets me off track. I sat down with my training plan tonight and came up with a schedule for myself for the next four weeks. The core of it is based on an Ironman training plan but I was also sure to build in race-specific workouts based on what is recommended for the shorter distance races. I feel better about my training now that I have something laid out that is concrete.
I contacted the Horribly Hilly timing people and my results are now listed online.