if you could do that pace for the full 30 that would be elite

pace is deffo way better swim before killed me off gonna do some weights instead

Decided to go for a 2k after about 500m
ave sr 21
do more sprints to help this speed; you need to be able to rate higher

focus on sprints do more of this that's where improvement is needed

first 2k was kinda crazy tried pushing over r20 after 6 mins body just said no way

okay stick to 1hr

good job

shit lmao

not ideal just low energy go for a swim

I think your pace is there you just need to start lactic training

really not feeling that

arent you a lazy little cunt 🥰

warmup

cardio after weights still shit

shit try again tommorow

shocking lungs feel heavy

3x10:00/2:00r
/500, s/m ave 20
s1, 2:10.3, 20
s2, 2:15.1, 21
s3, S:15.0, 21

boathouse; cardio after weights, shoul…

boathouse; 30min pb should try 09

warmup

okay