75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
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.
Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.
SWIM
Time: 1h 00m
Distance: 2900.00 yards
Speed
WU: 600 (200 free, 200 kick, 200 pull).
MS:
12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest: #1 is pace, #2 is as fast as you can.
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.