30mins (19 + 5 + 6)
I wore the heart rate monitor - really interesting to see it climb despite not doing any physical work. By the time it hit 130 I was ready to get out.
Mainly drill: single arm, PT paddles, ankle band.
Received a helpful email from Paul Newsome (swim coach, swim smooth) - I had asked him about the differences with swimming in the sea compared to the pool.
Apologies for the delay - I've been over in Canada doing some swim coaching and your email caught me mid-transfer - sorry about that!
Good question - have you checked out: http://swimsmooth.com/triathlon - 5 top tips for open water swimming.
With respect to actual adjustments to your stroke, a few more ideas:
- If it's rough, aim to swim with a slightly straighter arm recovery to ensure good arm clearance over the chop, swell and other swimmers
- Maintain a rhythmical, flowing stroke with a slightly elevated stroke rate over what you'd normally use in the pool - especially useful at the start during the washing machine effect.
- Pace yourself accordingly - it's tempting to go off like a bat out of hell at the start, but doing so could really wreck your race. You need to get a good start, but just like in the pool, remember that you have a threshold pace, whereby if you step too far over that for too long at the start you're sure to blow up.
Keep us posted with how you get on.