Day 5, Week 4 - 12 week Half IM training

Long Swim


WU - 500, 8x 50 with 15" rest

1,500 yard TT (23:58)

100 ez

3 x 200 on 15" rest

CD - 200

3,300 total - time was 59:16

Unbelievable swim. I listened to a triathlon podcast yesterday and the guy mentions something about arm placement. I implement the change this morning - swam a really easy 8:30 500 yard (normally a warm up 500 is closer to 10 minutes), and noticed my stroke count per length is around 12-13 instead of 14-15. Did the 50s all right at 45" and I wasn't even really trying...just smooth and steady (typically huffing and puffing if I'm doing 45" 50s on 1 minute...).

I broke my 1,500 yard time trial record by about 4 minutes which is insanely insane. Managed an 8' per 500 pace. Arms never got tired. Feel like I may have been able to go faster. Man, what a great swim. That was awesome. Last year this swim took me 1:15 and the TT took 29:45.



21-15-9 OHS with 95#

42-30-18 pullups

9:28. Good workout. Wrists don't ever hurt anymore when I do these...used to KILL me.


post WOD (after swim and CF WOD) - green smoothie (spinach, kale, chia seeds, spirulina, maca powder, blueberries, strawberries, ice, water...made about 34 ounces)

Dinner: bowl of pinto beans, spaghetti squash with mushrooms and onions, bowl of raw veggies

Dessert: bowl of frozen bananas and cashews and watermelon