I did my first Iron-distance swim workout tonight, and It. Was. Great.
Base training, what else you got for me?
I arrived at Wilson on the early side this evening, and by the time I was ready to jump in the water I had more than an hour to complete my workout before the masters team took over the pool. I hadn’t quite decided on a plan, but none of the options I had on hand sounded like fun. Well, training isn’t always going to be a blast. So I decided to bite the bullet and get as close to an Iron-distance swim as possible. That’s 4000m broken into long reps. Here we go..
800m meet warmup [400 MI kick/swim, 400 free drill/swim]
6 x 400 at IM race pace, 0:45 rest
800 cooldown [stroke every fourth 50]
Total: 4000m, 1:20
I have no idea what my IM pace is — I don’t know what I’m capable of and can’t really set reasonable goals at this point — so I decided to pick a pace I felt I could hold for a significant distance. Turns out that’s about 6:45 per 400. I hit it consistently for all six, which I’m very proud of at this stage in the game. I know the swim isn’t the most important leg in a race of any distance, but as it’s one of my strengths I’d like to do it well.
So if that’s my starting point: IM swim, I’m going to destroy you.