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Log - 2nd Open Water Swim - LSD (Long Slow Day)

Back to the same old thing -- ridiculous slow times on training swim -- will these LSDs translate into a decent Ironman swim split?

Last Update: 2011-03-22 08:34:29

Gosh, I hope so. And I can point to 2010 Coeur d'Alene where similar long slow (I'm mean slooooow) swims translated into 1:36 split on race day.

2nd open water swim was a nice windy spring day. The south wind was 15 - 20 gusting to 25 mph and the current was strong directly against the outbound circuit leg (525 m) and the chop was easily 8 - 12" with white caps. Times bore this out, the outbound leg to the circuit was 8 minutes something and inbound with the quartering front current was 12 plus. I used a crab angle of about 20 degrees for correction.

Same sort of split differential for the inbound vs outbound legs on the circuit. Outbound was very direct. Inbound, I had to crab about 10 degrees to stay online.

Spotting was good. Stayed very close to directly on line. And, one adjusting factor is the amount of effort lost to crabbing. On race day, I've found out if you get in with the mass, then others beat down the current and you don't have to.

Results? 56 minutes for 1700 m. Math says that sucks. Let's see 56 divided by 17 is........3:14 per 100, OMG. Does that even make the cutoff? OK calm down, adjusting factor two is the drag from the two Swimsafe (r) emergency floats I wear around my waist. (I did a cursory analysis of the area of these vs the area of one of arms, and conclude this is significant -- I'll post it if anyone wants to see it.) and adjusting factor three is my HR was extremely low -- 125 avg, max 131, literally HR 2 of 5.

Other notes. Technique and rhythm lots better. Given the low HR, on the inbound I was comfortably able to breath on 4, 5 or 6 stoke count and focused on delaying / timing the pull to wait on the recovery to reach front quarter. I felt like this set up a quicker and more powerful pull.

Still finding my kick, no doubt about it. I settled into a 3 beat - pause pattern timed with the pull and initiating hip rotation. Occasionally I would through in a tight kneed flutter for a change of pace. Better.

On race day, the masses will beat down the current and chop, I will swim at a higher HR, I will be fitter, won't be dragging Swimsafes (r) and I will find some nice feet to follow -- 1:36, 1:36, 1:36, 1:26?

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