🌺 Reflections from Kona – The Work Behind the Moment

Just over a week ago, I raced at the Ironman World Championships in Kona — and as with every big race, it gave me a chance to reflect on the journey that led to that one day.

While the race didn’t go perfectly due to sickness and a back issue, I’m incredibly proud of how I approached it and managed the day.

The highlight? Leading the swim from the gun — for the first time in my career, I led the women’s 40–44 age group, completing the swim 51st overall among all women, including pros!

Not bad for someone who didn’t grow up as a swimmer. Swimming started as a side hobby next to my track and field racing — and has since become one of my biggest passions.

💪 Every Stroke Counts

Kona reminded me that every drill, every early morning, every session adds up. Even when progress feels slow — it’s still progress.

Here are some of the key things that helped me reach this level and that I encourage you all to apply in your own training:

1️⃣ Focused Technique WorkMy first Swim Smooth video analysis back in 2014 completely changed my stroke. Since then, I’ve continued refining efficiency with at least one dedicated technique session every week — dialing into one key area at a time.

2️⃣ Specificity of TrainingLong-distance racing demands a different focus: it’s about how to be fast over distance. I’ve learned so much from Dan Plews and Paul Newsome about the physiology of endurance performance — it’s all about training smart.

3️⃣ CSS Training (Critical Swim Speed)CSS has been a game-changer for me. Over the years, my CSS pace improved from 1:50/100m down to 1:23/100m. This method, grounded in physiology, is one of the best ways for adult swimmers to develop speed and endurance.

4️⃣ Threshold and Endurance SetsThose tough Red Mist and Pink Mist sessions? They’re magic. They build your ability to hold race pace over longer distances while maintaining strong technique.

5️⃣ Strength & CoordinationIn the gym, I focus on swim-specific movements — connecting arms, core, and legs for efficient power transfer. It’s not about lifting heavy; it’s about moving well.

6️⃣ Recovery & ConsistencySleep, nutrition, and immune support all play a role. Consistency truly is the foundation of performance — showing up on good days and bad days alike.

💦 Keep Showing Up

Because what you do today really does pay off tomorrow.

See you at the pool!

Merle