Swim

1000m free style over the imaginary barrel
5 x 200m on 20sec as 1 arm drill down free style back
700m free with pull over the barrel
5 x 100m on 20sec 1 arm drill down free back with pull and paddles
8 x 50m on 20sec 1 arm drill down other arm back

Total = 3.6km

Good session - starting to think my hand entry on the right hand side is improving (little finger/flat first). Also starting to begin the stroke earlier when breathing, which should help to remove a dead spot - this is going to take a long time though as it's a huge change.

Listened to podcast (marathon talk) - They mentioned not smashing yourself when you feel good. It's important to leave yourself somewhere to go - it was developed by Liz Yelling the marathon runner leading up to her PB (personal best time) - it's a reminder to not rush progression. I do it well with the swimming and cycling but need to bear it in mind with the running where I have a tendency to go to fast.

Worked out today how to program the garmin to vibrate after 4 mins and then after 30seconds - so no excuses now to try the run walk strategy into the picture and see if it works.

Bought some delux porridge oats shopping with Mum and Will today - that's about as exciting as it gets