Sauna
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.

Swim
30mins
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.

Hi James

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:

1. 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
2. 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.
3. 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.

Cheers

Paul

Kind regards

Paul

Paul Newsome

Head Coach

www.swimsmooth.com

www.swimtypes.com

World Class Coaching in Your Language!

Tel. +61 (0) 431 540 980