Longer and faster

Kind of a cold morning. Luckily, the predicted rain/snow last night didn't happen, or it would have been terrifically slick to ride. Instead, I was able to bundle up and pedal to the pool. Those who've never seen it before look bug-eyed then ask the usual questions, "Isn't it cold? How far do you come? What gear do you wear?" Those who saw me arrive for the last couple of weeks just smile the smile of "You're insane, but in a way that I can respect." Nice warm-up for the festivities.

Once we were in the water, we began again with flip turn practice. This is still hit or miss for me. Either I'm too close to the wall and almost fire myself into the bottom, or I'm too far and can't reach the wall. I got a few right, a bunch wrong, but I'm still trying. After this, we started into some drill work to warm-up, then some long sets, and finished with some fast work. The long sets were longer than anything I've ever done before, 3x300 yards. We were to breathe every fourth stroke. I'd be good for the first 150-200 yards, then I'd do every fourth, second, fourth, second, etc. Lung capacity and breathing rhythm need work.

Then the end was 25 yards quick, 25 yards stroke count. My form still can stray if I don't focus on keeping my head down. I think that for eternity that will be my number one mental key. If I do that, other stuff just falls into place. I don't think I got too sloppy during the quick laps, and my glide during the stroke count lengths is much better. 20-21 strokes per 25 yards. Not great, but better than even a week ago (23 per). As long as I keep improving, I'm happy. So today, I'm very happy.

Swim: Flip turn practice, 15 min
2x(25 kick front, 25 kick left, 25 kick right, 25 free), 10" (w/ fins)
4x(50 3-kick stroke, 50 free), 10" (w/ fins)
4x(25 3-kick stroke, 75 free), 15"
3x300, 30" (breathe every fourth stroke)
6x(25 quick, 15", 25 stroke count, 15")
1x100 back, cooldown
Total: 2300 yards

Edit: Added a run after work, 3 miles @ 6.8 mph