I have never done a sprint so with the swim being a 440 yard swim I thought I would place myself right there in the front row middle and see how things went. I was 10th out of the water in my AG so I think I could have been a bit further back, but I would rather be swam past then have to swim past others. Water was really warm, but choppy as well which made it hard to swim and I never found a good rhythm, breathed only on my left instead of bilateral breathing, but I didn't really need to sight and just drafted off a guy in front of me and swam stroke for stroke with someone next to me. First 100 yards had a fair amount of bouncing around and what not, but whats not to expect in OWS. Wanted to be out under 7 minutes, but everyone's swim time was about 30-40 seconds slower then last year so I'll take it.

Work on breathing and starting off with a good pace and finding an early rhythm.

Holy crap this was bad. I got out of the water and felt my HR sky high. Ran to my bike and ran a rack too far, but once I got to my bike I needed to just stop a stand and gather myself for about 10-15 seconds. I was dizzy, and seeing stars and thought I would be better off just taking my time.

Need to work on T1 and keeping my composure through it.

Not too much to report here. Passed alot of the novice bikers and saw a few people in my wave that I passed and for awhile didn't see anyone anywhere in my wave on the bike, thought for awhile I might be in the lead or close to it at least. Don't know if I would say I went my hardest or really hammered it. I felt like the other day I did for sure, but I felt like maybe I held back just a little bit. Got passed by about 3 people in my wave in the final couple miles, but I had one hell of a dismount on my bike including shoes on pedals and perfectly landed flying dismount. Felt pretty good to do infront of all those spectators.

Maybe push a little harder and hammer it more in that short distance?

I always nail this transition starting with that awesome dismount I just got done bragging about above. Racked bike, put shoes on and I was off very simple.

Nothing but get a little faster with it.

I wanted to run under 22:00 and I knew that was going to come down to the last mile. I found a good rhythm and pace early in the run and was able to knock out the first mile at 7:10. I felt even stronger on the second mile and was able to stretch my legs out a bit and clocked in 7:00 even. The third mile is where my wheels came off. I have a loss of energy and my stride shortened. I am not sure why this was but I got passed by about 5 people in my wave in the last half mile which was a bit disappointing but I am still happy about the run anyway. I did have a side cramp during the run a little bit that started towards the end of the bike. I think this may be from needing to go to the bathroom during the race or having too much liquid in me.

Run faster.

Love the sprint distance and going as fast as I can. I still think I held back a little bit, but I am excited to PR this time soon and do this race again next year.