Training: 4k Feeling Better Further and Faster

I swam 77 minutes today starting at 10:10 at Konyaaltı Creek, swimming west half-way and back. It was sunny, cool-warm, clear, with a soft off-shore breeze, but suprisingly calm on the water. The sea was 23 C, glass smooth at first, then a little chop picking up on the second half.

10 minute warm-up, and I felt really smooth and fast!

Then a Tempo Trainer staggered ladder, 250-stroke cycles

  • 1.14, 1.12, 1.10, 1.08
  • 1.10, 1.08, 1.06, 1.04
  • 1.06, 1.04, 1.02, 1.00, 0.98, 0.98

I held each tempo just fine. I focused on a quiet entry, long reach, and solid catch with elbows out and fingers snug. The cycles all felt smooth and rhythmic, with no struggle points. Toward the end at 0.98 tempo it felt so good to work, I wanted to keep going. I had plenty of air on a 3-count breath, and my catch actually felt stronger and stronger as I got further into the swim. I am definitely conditioned for long swims- the first 40 minutes feel like I am still loosening up and it only feels better the further and faster I go.


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