OT Training 5.28.14

Today was my medium workout day for both swimming and biking. Since I missed my short day I really tried to push it a little bit and after realizing that I have one less month to train I ramped things up pretty significantly, especially on the bike.

I started off with the swim and did 900 yards today and did the exact same workout as I did for my long day on Friday last week. If you don't remember back a few days I started off with a 100 freestyle for a warmup then did four sets of workouts. I did three 50's of freestyle followed by kicks, pulls, and then finished with another freestyle set. I did each of those three times with two "sprints" and one "easy". I followed that up with a 50 kick, 50 pull, then a pair of 50 freestyle.

Overall it was 900 yards and I felt pretty good. I am still not strong enough to start doing 100 freestyle more than one or two times but my breathing is getting better and I was swallowing less water today. I think for my long day on Friday I am going to do 1100 yards but at minimum I will do 1,000. Increasing by 100 each time in the pool is somewhat of an unofficial goal for me and so far I have been able to do that pretty well. Of course I didn't increase by 100 today but I still got a lot of good swimming in.

After that I transitioned into the bike. My goal today was to go for about 85 minutes which was actually five minutes farther than my long bike was on Friday. Instead of just going on the trail I decided to get some hill work in today and it kicked my ass. My first couple of miles were strictly uphill and while I finished my bike with an average speed of 13 mph the first couple of miles were right around eight or nine which kind of tells you that I was working hills. I thought I was going to have to stop and turn around before I finished a couple of the hills but I was able to push through and get them done which was a nice mental workout for me.

Overall I went 19.68 miles in 1:31:03. I did finish up on the tail after I worked the hills so it was the typical finish that I went about 12-13 mph while I was going towards Butler and on the way back that bumped up to closer to 15-16 mph.

My legs are shot. The Pirates are on. Couch time baby!