Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.
Comments and Definitions
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.
SWIM
Time: 1h 05m
Distance: 3100.00 yards
Endurance
Pacing
65
3100
WU: 400
MS:
400 (first 150 long smooth, 250 pick it up...note the 200 splits, not broken - straight 400) 0:45 RI
2 * 50 back 0:30 RI - just to loosen
2 * 200 (first 100 long moderate, second attempt to even split) 0:20 RI
Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.