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Arlington,VA

Today

Light rain shower High 77FLow 64F

Temp: 72F
Hum: 83%
W: 11mph SSW

FRIDAY

Overcast
High 63F
Low 46F

SATURDAY

Sunny
High 66F
Low 46F

SUNDAY

Sunny
High 68F
Low 46F

MONDAY

Sunny
High 68F
Low 49F

inspire me (0)

March 29

Swim

1h 00m
3200.00 yards
01m 52s /100 yards

10 minute warmup.
4 x 75 Z2, 25 tip drag, 25 almost-catch-up, 25 perfect swimming. Don't rush!
4 x (50 Z1, 100 Z2, 150 Z3, 200 Z4). Middle lanes do 3, lowest lanes do 2. Do NOT give yourself extra rest. You have active rest in the Z1, no cheating by being a wall hanger :-). Leave yourself enough time to do the full 800.
1 x 800 race pace. For most of you this is Z2, for some of you a little more aggressive. Get your time. Is this a sustainable pace? Do you feel like running through transition and jumping on your bike when you're done?