It's been a while, again. So long I had to look up my damn password to post this!
Swimming
After a great debate on Slowtwitch (here), I’ve decided to put forth a little more effort toward swimming but not because I’m a bad swimmer. Quite the opposite actually, I’m a lazy swimmer. Historically, I’ve done the bare minimum (1hr swim, 3K yds a week) to get me into 1hr IM swim shape. My key set to determine this is 10x200s on 3 min. When I can complete that set, I’m in 1hr swim shape. What lead to a change of heart was the consideration for the energy expenditure to get me to a 1hr swim. My effort during an ironman swim is typically significant, usually resulting in an average HR in the first hour of my race, some 10-15 higher than the rest of my race. That’s less than an ideal way to start a long day.
So I’ve upped my swimming 150%.
