Shawn Burke's Blog

One more week down.

Had a great swim workout today. I had 2000y on the schedule, broken up as 6x300y with every other being a kick set (with fins). The kick sets sucked but I made it through them (300 yards is a long way to kick). What was cool was the swim sets. I did my 3rd 300 in 4:40 which is about 25 seconds better than I've ever clocked before. I didn't really intend it to be that fast, but after my first 100 I saw the clock was at 1:27 or so, and then I thought I'd make a run at 4:30 (which is a goal I have in mind). I fell off that pace a bit, and the fact that I don't do flip turns doesn't help. Might be time to learn those. Anyway, I did my last kick set then had 200 to do, so I did a fast (not all out) 100 after that, which clocked at 1:24, which is about 10s faster than I was doing a few weeks ago. I'm starting to get a better feel for "the catch" in the water. Looking forward to building on these improvements. The pool workouts are much less of a chore than I thought they would be. The structure really helps versus my old pattern which was to have a total volume in mind and then kind of do this-or-that until I hit it.

Did a longer day on the bike with the team yesterday, but I need to be more careful about my pace. There was some climbing on the route and I got a little over the top on my intensity, which I need to be careful of. The 30 minute run after the bike felt alright. So far, so good.