Training Camp Day 4

The day started off with a run. The plan was to head over to the track but it was closed to the public. Time for plan B. We drove over to a paved trail bordering a golf course. The forecast had called for rain but it ended up being quite sunny and toasty. We did a 15min warm up run followed by some dynamic stretching and drills. The main set was 10x400 at race pace on 2:30 - so basically a minute in between each interval. I was super excited to run but my body was not. The workout was a major struggle fest and my pace was slightly all over the pace. Nevertheless, I was below race pace for all of them, gave the workout my all and was faster than the last time I did this workout about a month ago. My paces were: 3:39, 3:38, 3:46, 3:42, 3:51, 3:50, 3:51, 3:42, 3:55, 3:38. Focusing on effort rather than results is hard and something I need to work on.

After lunch we had some down time before our scheduled bike. Unfortunately mother nature had other plans and it began to pour. We drove over to the pool with hopes that afterwards the skies would clear up and biking would be possible.

Our swim workout focused on strength.

Warm Up: 400 swim 300 pull 200 kick 100 drill, 12x25 fast @ 35

Main Set: 800 pull steady, 4x200 pull+paddles desc @ 3 (descended to 2:30), 8x100 paddles strong @ 1:30 (averaged 1:12)

100 easy

100 for time (1:04) and 50 for time (29)

Cool Down: 200 easy

Pretty speedy eh? Unfortunately the pool was in yards rather than meters so our times were slightly skewed. On the bright side - I felt great. The water was on the chillier side and I seem to excel in cold pools. My stroke felt strong and my technique solid. Finally. It has been a while since my swimming has felt so good. I didn’t want to get out.

After the swim it was still pouring outside so biking was cancelled. Boo. Having an entire week to focus solely on training is such a treat it sucks when workouts get cancelled. I would be happy to spend my entire day outside training.

We had a super chill night playing card games and went to bed early.