That’s because you hold a better stroke throughout due to less fatigue!
this is from “The Man” himself Russ Barber which is pretty much what the ASA teach you :-
Work:Rest
-100’s @ Thr 1:0.5
-VO2 max (400 pace for elites but more 200-300 for most traffies) 1:1
(RB uses 1min / 100 off 1:40 for the Leeds Tri Squad as they get bored unlike swimmers)
-Anaerobic/sprint 1:2 or 1:3 depending on training cycle
Or maybe it’s my “Mark” FostAir inhaler 
(Do you like my pun there?)
If I was doing 100m at 1:0.5 I reckon I could hold 1:26
And then … with nobody in the lane and not having to go clockwise in a little ellipses shape, just up and down the black line … maybe 1:25???
Gym first thing.
Bit of rowing. Few weights.
First OW swim of the year in Lomond.
Bloody cold. Swam 1200m before I’d had enough.
Yesterday 85k / 1509m bike
Today 125k / 2000m bike
Feeling wiped out post ride today which is understandable as my longest rides are normally only 60k. I can’t stop eating, what do you guys do to stop the food craving?
Swimming tonight, hoping I won’t cramp up!
Water, electrolytes, protein shake.
Celery, carrot sticks. Hummus.
Boiled eggs. Spinach.
Anything dense, high in protein and low in cals.
Sorted.
Me?
6.75km jog in 32mins.
Too fast.
Your killing it at the moment @Poet 
Hope to see you in race action soon
June 24
Life & Work
A combination of big gardening jobs & another two day work trip to Birmingham took their toll.
As this reduced both the number of training sessions I did & now long the sessions I did lasted.
Swim – 400m (give or take a bit 
)
Almost nothing, but yesterday was the first time I’ve been in the water since 17th March! 
I had this hotel lido pool to myself at 6.58am on Sunday morning. 
Just had time for a gentle 10 minutes to wake up before a 4hr+ drive home & it was heaven.
Bike – 642km
This is the area that I struggled with the most this month, with lots of sessions being cut short. 
However, it is still my 6th biggest monthly total in the last 10 years, so not that bad (for me).
Run - 93km
Managed to get ahead of last month’s total (just), so two very good (for me) months in a row.
Still need to increase distance & speed at some point, but little & often in working at the moment.
Time – 32h 28m
From 2015 to 2022, I only manged more than 30 hours of training twice.
(Unfortunately, I lost my detail training records from 2004 to 2014).
In 2023 I got over 30 hours 5 times & I’ve already gone over 30 hours 5 times in 2024.
So, the last two years have been my biggest training volumes in a long time.
Overall
I’ll keep taking the positives from whatever training I manage to do, as it all helps.
Cheers, Paul. 
Mate, talk to me.
You building base stamina with these runs, or just building a routine?
This stuff is brilliant, first time in 3 years im back training reasonably regular. If first 2 puffs am dont work, couple more and im almost normal. Dont even have to worry about the testers showing up 
Erm … 30 mins is better than nowt.
And running is more fun than Zwift.
Even when raining!!!
It was just an easy jog, doubling up two easy runs day on day, building up leg strength.
HR never got above 155 (70.3 effort) ave of 140. (My easy is 138)
9.5km trail/road with the club
Trail run with my buds tonight. Really humid.
14.68kms and 512m elevation. Nice and steady though. Tonnes of vegetation and terrible descents underfoot!
Gym again this morning. More rowing and leg day.
Will try a very short run at lunch.
45min 19km cycle to work.
About 12km off road, 7km on road.
234W NP / 216W AP 
Whoops!
Another 50 miler before work.
Chillier this morning and blowy-er than last week
Didn’t even manage 17mph average for my 219W NP
June’s Stats
Swim - 23.7 miles 9h32min
Bike - 725 miles 37h10min
Run - 157 miles 20h49min
TSS=4121
Outlaw in 3 and a bit weeks
Usual 8 mile canal run 
… and 1500m OW swim in Loch Lomond
Far more up for it tonight, despite cold water temp…
Not a soul about, swam right out into the inky blackness. The water is unusually really clear tho… normally quite murky - the red sleeves of my wetsuit, hands and watch were glowing
Swim, golf, run?
Always wanted to play there. 🏌🏽♂️
