Meters & Yards

500 warm up
-200 swim
-200 drill
-100 kick

6x550's on 9
these were actually supposed to be a trio of 1Ks. but at about 350 or so a 500 started sounding like a much better idea.
i was managing these on about 8 minutes. my mind gave up on #3. i made myself do the 4th one, and felt a little bit better. i think just being more than half way really helped. i wasn't going to do the last two, because i didn't want to burn out, but when the clock hit, i went again. so i got all 6 done.
i think i need to start doing some shoulder strength exercises. my right one was feeling a bit strained.

11x100's on 1:30
this set was to try to build a little bit of speed with a very short recovery.
this just about killed me. the first one was great, but i was just on empty for the rest of them. i was holding about a 1:20 give or take. and i had to take a break after #6.

500 cool down
real slow.

Pace
which is actually pretty slow. i do have boardshorts on for drag, but i'm also training for an open water race. so i feel like i need to be able to hold that 1:20 pace for several thousand, and in meters that translates into more like a 1:12. i'm punching this all into the calculator right now, and realizing that is a BLAZING pace in open water. and that's just to hit the 2 hour mark.

Meter Pace Chart
100 1:12 1:20 1:25 1:30
1K 12 13:20 - 15
10K 2h 2:13 2:22 2.5h

Yards Compensated Pace Chart (1000m = 1100y)
100 1:05 1:14 - 1:22
1100 12 13:34 - 15
11000 2h 2:15 - 2.5h

wow. that's SO fast. i can't even hold a 1:20 pace for more than 300 yards right now. so maybe a more realistic goal is a 2.5 hour 10k.