Swim done at last

Did an easy 10k Monday on very tired legs. Pace was slow, Andy feeling it after not getting consistent weeks banked, but good company and nice to get an easy recovery hour banked.

Tuesday decided to have another crack at the swim. Went to Manor of Groves with Andy & Bob with a view to just doing 'stuff' for an hour. Got in the pool and did 300m warm up. Felt tired and lazy and really CBA. Did some more lengths forgetting to hit lap and just start / stop and eventually got into it.

Used the hand pads and pull bouy for the first time and it really helped me concentrate on breathing and making the stroke long. Pushed a few laps without and did a good 120m of kick only.

Got to about 45 mins then Andy & I worked on 4 x 100m decreasing breathing from every 3rd stroke to every 5th, 7th and finally every 9th stroke. This went much better than expected and gave me real confidence in my stroke.

Finished up with some 20m races and a warm down for 2,140m of swimming - a longest ever distance for an hours pool time. Really pleased with that, technique held up and I am feeling more confident and stronger in the water.

Running is back on and getting there slowly, cycling has really come on out of all recognition and swimming is improving so things are looking good on all 3 fronts at last.

September numbers -

Running 89 miles 7.17/mm general pace 36% of total time

Swimming 4 miles 1.56/100m pace 7% of total time

Cycling 343 miles 18.4 mph 57% of total time

32 hours 32 mins of training 5 rest days