Today was another swim day, with the focus being on working on improving my speed. I swam 2800 yards and instead of continuosly completing laps I worked on keeping my speed up and took a few breaks. I swam an 800 warm up with 200 of that as a kicking set. I then did a fast 1000 followed by a fast 2x500. I was definitely winded after that so I am hoping that a few more workouts like that will help to sufficiently increase my speed to a point where I am comfortable with my Ironman swim time possibility.
After my swim I headed up stairs at the Y to do a quick leg workout. It's been about a week or so since I have done one so I really need to make sure I am keeping all the muscles that support the knee as strong as possible.
I also did a core workout, which I have also been neglecting in the last couple of weeks. Another important routine that I will start to include as the weeks to IMLP wind down is my stretching routine. My knee feels good enough at this point that I can get back into my Friday stretching workout.
Today was specifically a slightly easier day on my legs and knee because tomorrow will be a more rigorous day. I will be riding two and a half hours in the morning with a buddy and then doing an hour and a half run in the afternoon.
Here are the rest of today's workouts:
Legs
Extensions - 3x15 (10lbs)
Curls - 3x15 (5lbs)
Squats - 3x15
Lunges - 3x15 each leg
Calf raises - 3x15 each leg
Core
14x25
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