Friday Swim 4K - Saturday Run 6

Friday pm
Swim 4000 meter, 1:17

5 X 300/20 Z3
5:10/5:03/4:56/4:55/4:54

5 X 200/20 Z2 first 150 then Z4 final 50
3:21/2:21/3:20/3:21/3:23

5 X 100/20 Z
Build to Z5
1:33/1:36/1:33/1:35/1:35

800 free with hand paddles, no pull buoy
200 cd choice

Took 1 min rest between sets.

Yeah, I fizzled out after the 200's. The 50 m pool is tough on these multiple sets in higher zones.
I may jump in a 25yd pool this week to get an idea of my splits to compare to last spring. 100 in a full length 50 m pool at 1:35 is probably around 1:20-22 in 25 yd pool. Losing 3 flip turns alone accounts for around 5-8 seconds.

Anyway, this swim was another good one for me. During the hand paddle 800 free, I was very weak and lats/shoulders drained.

Saturday 8/11
Run 6 miles on TM
40 minutes, first mile in 7:10 and final mile in 6:10
Ave HR 129 (Z2)
Legs felt fine...strong. HR very low considering pace.