Yes - you can actually go swim to a boat that is handing out free coffee.
I have respected Matt ever since I read an article from him in Triathlete Magazine (not sure which one but I am sure it was about training smarter or recovering more) and consider him the best coach out there for triathletes. It is a great honor to learn from him.
Our swim workout:
10 min warm-up
200, 175, 150, 125, 100, 75, 50, 25 w/ 10 sec rest (increase effort as the set goes on)
6 x 50's - increase effort in sets of 3 (75-95%) w/ 20 sec rest
150 EZ/cool down
After the swim workout, we had about 20 minutes before a group run so we changed and then did a few warm-ups (Karel and I) in the parking lot.
One of the celebrity athletes participating in IM Kona this year is Sean Astin (who is being coached by Matt Dixon). Sean was super nice and he seems excited to be here. I'm sure any triathlete would be eager to get a free entry to race IM Kona but not sure how many "normal" folks would jump at the opportunity to cover 140.6 miles on a very difficulty race course.
After we picked up our stuff and walked through the Ironman gear tent, it was off to the expo and then to the market to buy some fruit.
More than Sport has a booth on Ali'i drive near the pier and they are building 120 bikes to provide to local kids on the island (who can't afford bikes) to be handed out on Sunday.
Karel put his expert mechanic skills to good use and in less than 10 minutes, he build a bike.
It's not that often that Karel builds a bike with training wheels but he had a lot of fun doing it - all for a great cause.
After an hour or so in the hot sun, we cooled off in our condo for about 2 hours (and had some lunch) and then it was time for the Parade of Nations at 5pm.
With 18 athletes from Czech Republic, Karel was in good company with a large group who all spoke Czech.
There were so many people on the side of the road for the parade - it was a really cool experience and I am so glad that we did it - and Karel could represent his home country.
Clear gear bags (for safety, we are not allowed to bring in anything else into the transition area on race day), swim cap, 2 bib numbers (One to be worn on run, the other for keepsake), timing chip, plastic bike number, media tag, frame bib number, bike helmet number.