Week 9 of the training plan, and this week I introduce lactate intervals (RPI = above threshold but below sprint). I was a bit worried about these when it came to swimming, as I wasn't sure if I really had a speed in between moderate and sprint! I felt a bit creaky and slow when I got in the pool but warmed up well, and was able to hold the 75m reps at a pace that was just sustainable given the 45s rest in between each - but still had enough to keep up 24-25s for the 25m sprints. I'm really pleased with today's times, they're dropping nicely compared to a week or two ago.
300m WU
6 x 100m, 5s rest: 1:57, 1:58, 2:00, 2:00, 2:00, 1:58
7 x 75m, 45s rest: 1:24, 1:25, 1:24, 1:25, 1:25, 1:26, 1:26
6 x 25m @45s (~20s rest): 24, 24, 24, 24, 25, 25
300m CD
Total 1875m
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