Met at Ala Moana to start with a stretch and swim. 7 minutes out and 7 minutes back. Then we went through mass water starts. When going into the water during a start, you want to stay on your feet as long as possible. Lift the knees high and make an almost jumping-like motion to get through the water. Given this, if the water start is at an angle, start on the side that goes closest to shore, it's that much further you can go while on your feet.
When diving into the water, look forward instead of down so the water doesn't shove your goggles down. It also helps to keep your arms out in front of you to alleviate some of the pressure of the water hitting your face.
As for coming back out again, the opposite is true. You want to stay horizontal as long as possible. You should have to dig your hands in the sand a few times and pull yourself along. You don't want to stand up until the water is below your knees.
If you're getting kicked in the head, you can cross your arms in front of your head and push down, this will lift up your head and keep their feet down. Also, if you're swimming next to a "bad sighter" who's forcing you away from where you want to go, you can just roll over them. It's similar to the turn you do when about to make a flip while backstroking. When the arm next to the person goes out in front of you, just roll over on it and you'll roll right over them to the other side. It's better than getting tangled up with them or pushing them.
After this, we did the run. 8x500m intervals with one minute rest in between. We did a short loop around magic island starting at the normal stretch/core spot. We would run counter-clockwise taking the first left. It works out to around 4-500m. I kept it between 2:20 and 2:27 for all 8, I think it was 2:20, 2:20, 2:24, 2:24, 2:27, 2:27, 2:24, and 2:20. Not ideal as they should all be the same, but oh well.
Coach said my running form is a lot better than it used to be. Much more relaxed and on my toes. Yay! No more marathon shuffle!
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