Sunday was a “legs off day” we did a 6.2km swim session which included: 10x25m, 8x50m,6x100m,8x50m,10x25m strong pace but keeping all the repeats equal, then we did 15x100 as negative splits, which is actually a lot harder than it sounds!
Yesterday morning I went for a 12km moderately paced run, towards the end I did 5x1km as 600m hard, 400m easy. I felt good during the efforts, really light on my feet… I haven’t felt like that with my running for so long, so that’s a good sign.
In the afternoon we did an easy swim session, it was 3.7km, the main set was; 2x300F/c Pull followed by 6x100m F/c as kick/swim and then 10x100m F/c.
Today I missed my bike session, which annoyed me because I am really looking to build back into a full training load within the next few weeks and I can’t afford to miss sessions when my training load is fairly light. I went swimming this evening and we did 4.5km. We did lots of small sets of drills and some IM work, the main set was supposed to be 4x250m pull but I ended up doing 2x500m pull because I didn’t make the turnaround time… so I feel like I really worked my shoulders tonight.