Tri a Session for 4000m

Half-term pool problems solved by dropping in at Ryton Tri's swim session at Stanley this evening, that's my 6th swimming pool in the last 3 weeks. Although I'm not a member I took advantage of a personal connection to blag my way in.... (I'm married to their coach)

Normally I enjoy swimming with triathletes because when we do kick sets they make even my kick look good, however this evening I ended up in the teenage girls lane most of whom are ex swimmers so it was a bit of a struggle to keep up and I was massacred in the kick.

I've also realised that whilst my fitness may be improving I have very little speed. Which I think I'll start working on next month.  Overall it was a pretty tough work out.

2 x 200 @ 20s RI
2 x 50's @ 10s RI drill single arm*
4 x 25 kick @ 10s RI
2 x 300 @ 20s RI
2 x 50's @ 10s RI finger trail
4 x 25 kick @ 10s RI
4 x 25 sprint @ 60s RI
3 sets of
200 free @ 3.15
4 x 50s @ 50 Progressive
extra minutes rest
2 x 100 @ 2.30**
200 free @ 3.30
4 x 50s @ 50 Progressive
extra minutes rest
2 x 100 @ 2.30 broken 10s @ 50***
200 free @ 3.30
4 x 50s @ 50 Progressive
extra minutes rest
2 x 100 @ 2.30 broken 5s @ 25****
700 swim down
4000 m

*this was swam with the none moving arm down by your side, god it was hard work
** 85's
*** 80's
**** 80 & 78