I haven't done this for a while and was reminded how good it is. There's something about doing a complete routine that isn't achieved by stretching alone. I forgot my gym kit though and had to do it in my jeans, idiot.
Cycle 40km Core and Swim
Cycled down to Croydon to see Toby Radcliffe to get some tips about Hawaii and training in general. It was at a very well funded school - they had a flamingo enclosure! anyway, core training was good. Swim squad was tough. I've never done any swim squad training not only was I slower but understanding what we were doing was foreign to me - you know - 75 descending, on 1:10 with..... etc etc,
Toby thinks I should work on intensity/quality and back off on the volume of training as that's already there. Cycle wise he recommended trying a 1min on 1min off session for 60mins followed by 60mins at race pace.