The taper period started in earnest today. The swim at Magic Island was fairly easy. It started with a 5 minutes out and 5 back warm-up, and then we stayed near shore and did short drills:
-Kicking only (Note: I was told I bend my knees too much, I need to watch that).
-Three strokes followed by a glide where we just kick for the time period of a stroke.
-Catch-up with a kick-only each time our hands met at the top of the stroke.
-Side-ways stroke where we kept one arm out in front of us, laying our head on it, and swam only by stroking the other arm. Five strokes on each side before switching. Try to keep the body totally sideways in the water.
I'm sure there were others, but that's what I remember.
The run wasn't long, but it was a good workout. We did an easy five minute warm-up jog around Magic Island, followed by five intervals of three minutes at as hard a pace as we can hold, and one minute rest. A total of 20 minutes. It's a short, but extremely effective workout.
I did ok on this, but I went out a little too hard on the first one, and didn't do the others as strong as I would have liked. I had set a goal to stay with a particular runner, but I fell back a little on the third hard interval and spent the rest of the time trying to catch up. I was gaining on the last one, but I ran out of steam a little short.
This would be a good workout to do on my own on off days.
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