1 km run ( 0.62 miles ) actually
1 km row L10 24 spm, slower than normal.
All runs were 4:28
All rows were 4:20
10 ? Second change over each time, maybe 15!
X10.
Considerably easier than the last time when I got 7 and was smashed.
So nice training in works time.
In the office today so up at the arse crack to get an HIIT Zwift session in. Legs still in bed I think.
4500m pull and paddles - 1:09:15
Last km a bit tough.
Water was stupidly warm again
My face was like a beetroot all day yesterday after my 100s !!!
4.5km pull and paddles? Do you not like your arms? Thatās impressive.
At my top fitness the longest swim session I would do was 4k. That was the SwimSmooth red mist set.
Loved and hated in equal measure.
I never did much pull. So much of my speed came from my kick ( not because the kick gave me the forward momentum) because it lifted my very long body high in the water. Even the Huub BigBuoy couldnāt lift my trunks high enough.
You must have missed this one
Maybe we should all have those weekly, like the weekly long run or ride 
Nice, my 40th birthday last year I drank 4 bottles of wine, so broadly the same
I know which i prefer the look of!
For me the swim would be marginally less likely to end in hospitalisation
6km at what used to be my easy pace (for 6km) is now on the harder side of things.
31.22 at 5.13 pace
Nice !
1 hours strength session, followed by 20 minute low cadence intervals on the gym bike.
Then a commute to work for a night shiftā¦ Iāll sleep tomorrow!
Swim, 2200m
I was just building up to be nicely pissed off with a swimmer (the launch-as-you-hit-your-turn kind) when the lifeguards stepped up their game of silly buggers and started shifting the lane ropes 15mins early, leaving us bewildered and one guy up-and-downing. So I quit. Idiots.
200m fs
133m sculling drills
2x100m easy/moderate
2x133m IM
3x66m PB escalating
6x33m hard
5x200m alternating paddle&pull/FS moderate
Then got in the car to deal with the cretins on the school run. š¤¦
š
Oh dear !
Ah, I was in bad mood this morning - training was fine really. Running soon, I hope.
33m reps were in good shape 30-32s, itās the longer stuff thatās slower than it could be for now ~1:55/100
Iām reading back through @Hammerer advice on beats-below-max to see if Iām in the right āzonesā for now rather than worrying about pace
Just been watching a guy swim as I sat in the bubbles with my aching legs.
Swims one length flat out, 15-20
Secs rest
Repeat
Repeat
Talking to him he canāt swim 10 lengths?!
No idea why he swims to be honest, but if heās happy ā¦ why not.
Iām certainly swimming the 1:10 full distance swim easier than I ever have, which is the plan, wish bike and run were the same ?!?
Enjoy the plod
There do seem to be peculiar denizens donāt there? There was a woman joined the fast lane - she swam one 33m length at about 2min/100 then waited while I did another four lengths and did one moreā¦and so on. Probably would be better off continuous at a slower pace in the slower lanes 
I try to remember years back when I went back to the pool for the first time, and think of them that way. No knowledge of etiquette, technique, training or pacingā¦lord knows what I was like.
Having said that, real swimmers probably look at me like Iām an idiot.
Iām actually helping a local guy to learn to swim at the min
Heās done quite a few ultra/ trail events and done quite well.
He was literally mins away from entering Lanza 70.3 this year.
He basically canāt swim.
He wants to go sub 6 and his cycling is ok, but I really donāt think he would have completed the swim.
Hopefully he will pick it up quick, no lanes Iām my Luke warm tiny pool, but certain times of the day your unlucky to not get it to yourself
