It's a sprint race and swim workouts are 1 mile? Seems much.

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I taught Chuck Norris everything he knows

Basically 2 laps of the course, with a little swim to get to the start and then back to the beach. I have always done it this way. The way I see it is that if I can swim 2 laps at 95%+, then the 1 lap at race pace should be 'better'

Plus, I if I can get out of the water and take minutes of my current race record after doing 2 laps, then race day should be great!

Thanks

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On the internet, you can be anything you want. It is a pity so many people choose to be stupid.

Serious? Swimmers preparing for a 800 are doing 4-12k per session 1-2 times per day. Doing 1600 meters per session is barely a warmup.

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Endurance coach | Physiotherapist (primary care) | Bikefitter | Swede

Not terrible logic from a swim perspective, assuming you other two sessions have an element of intervals and structure?

Looks like you already have the key thing, as far as Im concerned nailed, consistent training.

I'd be inclined to perhaps change up one (Or even two) of the commutes, lower intensity, longer interval, hitting 90-100% for 15-20 minutes - essentially your typical 2 x 20. Obvious, perhaps, but probably more race specific than the shorter 105-110%+ intervals. (For me anyway!)

How is the long ride structured? 30 easy miles? Or working hard? If this is 30 easy miles every week, crank it up a notch to a minimum of 75-80% FTP, no need to ride any easier.

Yes, other swims are intervals. Tuesdays are the only OW swim I do.

Agreed, more race specific intervals might be an option and is certainly doable on at least 1 of those commutes via an alternative route home. There is a good stretch of road a few miles from the office that should give me 20 minutes before having to head more towards home whereby hopefully another session would be possible on similar roads. Could actually end up as a good session as the overall mileage would be up as well.

Longer rides are normally working fairly hard. Last ride was 75% AP, 83% NP for 55 miles. Last sportive was 85%AP, 97% NP over about 75 miles (2 ferries + another break)

Thanks for the advice, will see what I can plan for the last commute before Holiday on Monday.

Cheers

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On the internet, you can be anything you want. It is a pity so many people choose to be stupid.