Friday: legs and 1800m swim, too long ago to remember details.
Saturday: couple of hours slow ride on the bikes with family, Polly's new road bike got its first ride (picked her up a battered Boardman Team with Ultegra kit for £260
It needed a new chain and a serious clean, but other than that, it is fantastic. So light! ~8kgs)
Then a jump in a lake and ~500m swim. Gorgeous after a hot day on the bike.
Sunday: 30mile ride with 1000m+ of climbing. Similar route to last week. Really enjoyable, it's amazing how much of a difference a week of bike riding has made.
today: gym and swim
8mins rowing machine
bench; felt better today, 10x27.5, 2x10x32.5
lat rows; I just kept adding weight from 10x35kgs, ended up at 10x60kg
assisted pull ups, 2x10@-35 &-30, 2x6@-25kgs
core: ab and side crunches and back extensions
+a bunch of associated stuff
5min x-trainer thing cooldown.
4x 50 just looking at keeping good form. 48-49secs@1:00
4x50m swim focused on kick @1:00
2x25m breastroke fast, arr. 25&24secs PB!
4x50m alternating pull buoy and kicked. steady with good form
100m good form with pull buoy, steady, 1:34
300m mixed pootle cool down.
I'm finding the gym sessions are absolutely killing my swim endurance, but I figure working on good form after a hard workout will give me a better chance of keeping good form for longer when I'm fresh, and I'm quite happy that my OW sessions cover my long set needs
It's not what you do occasionally that makes a difference, it's that which you do everyday that brings progress.