Wednesday-1

SWIM: 2250y in 1 hr. WU of 200y swim, then 8x50 as 25y kick hard/25y pull. Main sets at goal of 80-85% effort:
1x500y in 9:36
2x250y in 5:01 and 4:56
5x100y in 1:54, 1:51, 1:54, 2:06, 2:01. I slowed on last two to focus on form. The first 3 were closer to 90% effort, last two closer to 80%.

The plan called for 80-85% for all intervals. I took 30s breaks instead of the recommended 10-20. A few seconds of rest improves my form all the more.

One benchmark goal down!! 500y in 9:36. Previous 500's were close to 10 minutes. This is a much bigger chunk of time than I expected to get in the first attempt. For perspective, a recent race with a 400m (440y) was done in that time! Next goal? 500y <9:30. That's only 1 second or so per lap.

I tried to beat 1:50 for the 100 repeats but just couldn't get there. Maybe if I hadn't already swam 1000+ yards? And think about how much time is lost doing 2:01/100 instead of 1:52/100 over a long distance. For 1000y, that's 90 seconds. For IM swim, that's 6 minutes! Problem is, I can't maintain 85% for 2.4 miles, but this is a good reminder that small improvements will add up over time.