Swim - Drill

400m easy warm up
9 x 100m on 20sec rest as catch up down easy free back
200 easy free
10 x 50m on 20sec as 1 arm drill; right arm 25m left arm 25m
200 easy catch up with buoy
6 x 50m on 20sec as 1 arm drill; right arm 25m left arm 25m

Enjoyed this after the endless pool session a little while ago. The penny is starting to drop about the catch. It was interesting to see where asymmetries in my stroke are with the one arm drill. For some reason I was drifting to the right when swimming with both arms but going off to the the left when swimming with the left arm only, and managing to go straight when just using the right. Will try and figure that one out. I can now appreciate doing these drills is the only way to move towards a better stroke.

Turbo/Run Brick

Warm up Zone 1 10mins
5 mins move through Zone 2-3
Set 5 x 5mins on 90sec recovery in Zone 4 (lactate threshold) at 95-105rpm
Warm down Zone 1-2 5 mins

Run off bike - incorporate 4 x 4 min at mid threshold (zone 4)
Warm down 15 mins easy jog/walk

http://connect.garmin.com/activity/40520847

- sticking to the programme to the letter - a different intensity this week compared to the last 8 weeks so quite taxing. It teaches you quite a bit about your technique to up the intensity as it all starts falling apart!