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Hi Christy
Every Wednesday(SS) and Sunday (NS) during Summer there will be uncoached members open sea swim meetups.
Come along to as many of these as u can -just let the group know you are new to open water and u need someone to keep an eye on ya.
We have all experienced the horrible hyperventilation/washing machine drowning feeling so the only thing is to kill it with lots of practice.
Brendan
Hi there,
Sorry to disappoint but the main driver was the very low turnout and the fact that it didn’t suit the swim coach during the Summer.
Agree, that an open water swim on a Sunday would make sense. Will post up time/location for that during the week.
C ye same time same place.
Your Workouts for Wednesday, May 28
#1: High cadence efforts (race week)
Type: Bike
Planned Duration: 0:30
Description: 15 mins warm up- building from easy in first 5 mins and building intensity every 5 mins.(build from 5/10 intensity in first 5 minutes, to 8/10 in last 5 minutes)
5 x 1 min high cadence (upper zone 3 or 7/10 intensity) then 1 min @ 90 rpm (zone 2)
5 mins easy cool down.
Pre-Activity Comments:C ye @ Papal Cross 6:35 – rolling out for warm up at 6:40 – apparently will be sunny 😆
DD Set:
Bike session:
15 min Warm up- Building from zone 2 (5/10)to upper 3 (7/10 effort).. (include 2 x sets of cycling pedalling drills in the warm up).
Drill set:
1 min @ high cadence (105-110 rpm)@ effort of 7/10, then 1 mins easy effort at 90 rpm. (Repeat this x5 times).Main set:
3 x 15 mins @ Upper Zone 4 (8/10 effort)- threshold, Cadence 90-100 rpm. (Complete this in race position- if using tt bars/tt bike- focus on maintaining aero position and still upper body).8min zone 2 (4/10 effort) recovery between efforts
10 mins Aerobic cycling.
Within 5 mins of finishing the bike session- run for 10 minutes easy intensity (4/10) if possible. Focus on maintaining excellent technque!
