Today's swim session included some drills and speed work. Typically, my Intermediate race goal is to keep my pace around 45 seconds per 50. Today's speed work involved 4 sets of 150 on 3 minutes, 3 sets of 150 on 2:50, 2 sets of 150 on 2:40, and 1 set of 150 on 2:30. I was happy to see my splits staying in the 2:14-2:18 range until the last couple of sets which saw times around 2:23 (I was toast). While it's still early in the season for me swimming wise, it was good to see that my lack of speed work over the winter months didn't totally kill what I had accomplished last year. I still struggle with kicking even the least bit. I'm working this extensively in drills. What could I do if I only knew how to kick?
Afterwards, I hit the weight room for some light shoulder and back work. Also as all good little triathletes should do, I made sure I did adequate core work as well. But the newest exercise to my regime is working the all important gluteus medius. I've listened to even podcasts and read enough articles on the importance of this little muscle to know that I need to start paying some attention to it. Having a strong 'G.M.' can greatly decrease your chances on IT band injuries. The muscle works as a pelvic stabilizer while running. Odd eh? The exercise is aptly name the "fire hydrant". Basically you get down on your knees and elbows and do your best impersonation of a dog peeing on a fire hydrant. 3 sets of 10 reps per side will have you screaming for mercy, as well as looking like an idiot.
That's all for now. Tailwinds to all.
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