Swim

• 23m 15s
• 900.00 meters
• 02m 34s /100 meters

Swam with NTx Masters. I think I am just tired. I couldn't seem to get anything right. My balance was off, I always seemed out of breath, and my stroke count was insanely high. I cut the workout very short. I almost cut it even shorter, but I pushed for another 200 meters. When it didn't improve, I called it quits. I still feel exhausted as I type ths.

400 Warm up- 25 drill/25 swim
100 kick
200 transition
200 free

Run

• 1h 05m 46s
• 5.48 miles
• 12m /Mi

Ran around Russell Creek Park. First half seemed fine, and I was able to keep HR decent by stopping a couple times. I cramped up after the water I drank at the second water fountain, though, and I felt crummy even after the cramps got better. I walked for a bit even. Fairly disappointing, but I understand the humidity of today seemed to really affect the racers this morning and Greg this afternoon, so maybe I am in good company.

Bike

• 2h 01m
• 29.40 miles
• 14.58 Mi/hr

Biked down to White Rock Lake to Christi's house for Alexa's swim lesson. The first half down Hillcrest went very well. No traffic issues whatsoever. I almost missed the turn into the park to find the trainhead, though. The trail was windier and narrower than expected at points. Lots of people on the trail and many blind turns as well. I couldn't keep my speed up as much as I wanted, but it was nice to not have to stop for lights. There were many people out there to avoid and muddy and wet spots as well. It was an adventure, but I don't think I would do it regularly. The trail alongside the lake was rough as well. I ended up following the lead of the other cyclists and using the road until it turned off.

I found my exit point easily and got on busy Garland Road for a bit, but it was short. I found Christi's neighborhood and her house just fine thanks to my experiences running in her neighborhood before. I got to her house at 1:40, so I added some time by going out La Vista and back.

Run

• 50m
• 3.89 miles
• 12m 51s /Mi

Ran with kids in stroller around north loop and then down our street and back up to add time.

Avg cadence 82; stride 2ft 6in

Swim

• 41m 21s
• 1783.08 meters
• 02m 19s /100 meters

Warm Up: 4x100’s, focus on head position: keep your head from moving as you swim, look down at the pool bottom. Build #4. Rest 15 seconds between each 100. Build #4" means to get faster within the 4th 100 in the set.
Drill: 6x75’s, Do 25 with Fists/50 Swim. Focus on hip rotation instead of arm pull. Rest :15
Main: 4x200’s. Descend #1-4. Count strokes per length and keep stroke count steady throughout set (keep it within a range and make sure to not let your stroke count climb too high as you get faster within the set.) Rest :15 between 200.
Warm Down: 100, breathe every 3 strokes