Position was set conservatively when I first got the bike with Ironman in mind. I think I can push it down a bit now.

Swim wise, 2x 1hr sessions with a triathlon squad. Tempo+threshold+hard Intervals, pull buoy, buoy and paddles. Usually one more swim Solo for 40 min or so.

Intermittent 1hr Lessons with a company who have a swim Flume, mirror on the bottom, and various cameras. Get a vid and comments during and emailed afterwards.

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https://www.strava.com/athletes/nbrowne1