Our mini Biathlon

Dear all,

Tonight's swim will be a mini biathlon for fun and also a little bit of speed.

It'll be a 20laps (1km) swim together with a 6.6km run at the very best effort that you output throughout.

The 6.6km run will be outside, around the pool's complex. Turn right when you come out of the carpark exit and go right around the complex.

Route visualization:
Carpark exit
Right turn at junction (don't cross)
Hockey field to the right
Up bridge right ahead
Down the bridge and straight for about 500m
Cross traffic light
Right turn at next junction
Straight along the LRT track (its on the left)
Back to complex continue straight and right turn at the junction
Carpark exit again and Repeat.

On second round (i.e last round), finish at the carpark exit and stop timer.

Walk back to the pool entrance as cooldown. We will meet at 8.50 at the place where we debrief and go in together to wash up (head count before re-entry).

We'll want to see the following being achieved:

1) Good warmup
2) 85-95% effort throughout the swim
3) End swim with build of kick
4) Smooth transition
5) Absolutely no cramp feeling during start of run
6) PB for the distance if possible.

Remember that at times, you'll feel like you cannot carry on. When that happens, bring back the focus to BREATHING.

Cheers
KK