Core/Swim Double

Tim's Daily Training Notes
AM Session	PM Session	Next Race:	Geelong 70.3
Core Strength: 5 push ups/30 sec prone hold, 30 sec squat hold x 20	Swim; 3 x300m pull 10 sec rec; 10 x 100m of 25m drill/75m swim with flippers choice 10 sec rec; 5 x 200m pull on 3.50; 300 choice w/d		10-2-08
		Days to Ironman:	97
Daily Observations
Weight:	84.8kg	Sleep:	9hrs
Mood:	Fair to Good	Heart Rate:	58bpm
Mileage
	Swim	Bike	Run
Daily:	3.2km	0 km	0km
Week to Date:	3.2km	67.0km	11km
Month to Date:	26.65km	434.70km	60.23km
Daily Nutrition
Breakfast	Wild berry Smoothie
Morning Tea	N/a
Lunch	Ham Sandwich
Afternoon Tea	N/a
Dinner
Hydration Notes	3 x 600ml Water
Today's Journal

AM Session: Core Strength Circuit: 5 push ups --> 30 sec prone hold --> 30 sec squat hold (x 20)

Great session...love the challenge

PM Session: The swim was done in a long course pool. (50m) Attitude was very good...was looking forward to a swim.

3 x300m pull 10 sec rec- This was a great warmup. The long course was great in that you can get into a rthymn. Work to the 10 second rest and didn't have a problem with this at all. At the completion of this set did some upper body stretching.

10 x 100m of 25m drill/75m swim with flippers choice 10 sec rec- the drills included high elbows/uncoordiated drill/cork screw/1 arm stroke etc.

5 x 200m pull on 3.50- For the 5 reps I was coming in at around 3:30. Throughout the set I was focussing on keeping my upper body relaxed and keep the breathing regular and constant.

300 choice w/d

On reflection, I really enjoyed the session and felt a lot better than I had over the last couple of weeks in the pool.