Ran 4 1/2 miles yesterday morning incorporating some long hill work and felt really good. Then, at night, swam 1.3 miles at the college. I was in a lane with 2 others and Joe had us do various distances at various speeds that focused on certain aspects of fitness such as VO2 max, Anaerobic Work Capacity, Threshold, Tempo, and Endurance. The amount of time I had to complete each distance was based on the Fitness Evaluation I had on 4/3. There were times when I wasn't swimming fast enough which meant I had only a few seconds to recover before the next set. Killer.
It amazes me how far I've come with swimming and how much more improvement I need. One of the other swimmers is close to 60 and the other is very young but working on losing a lot of weight. I was amazed how I seemed to be the only one gassed after each set. I guess it proves how important technique is especially for endurance. My short speed distances of 25m and 50m are very strong, but when it comes to 100m and beyond I'm much slower. Clearly, this is the result of a lack of aerobic fitness and poor swim mechanics. The aerobic fitness will come automatically. As far as the stroke mechanics are concerned, I know what I need to do, but just can't put it together...yet. It's critical that I dial that in as I cannot afford to be toasty heading into the bike portion.
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