Bike

• 45m
• 17.00 miles
• 22.67 Mi/hr

Medi gym spinning cycle:
15 mins - warm-up very low effort
15 mins - low effort (Zone 1-2)
15 mins - cool down low effort
This is according to plan.

Wattage was average of 53

Swim

• 35m
• 800.00 yards
• -----

Forgot to re-read what coach sbrdave sent me before I went swimming but sort of got an idea:

100 yards warm-up swim
400 yards skating drills (I am now alternating this per stroke where I will do my first 100 yard with either the left of right hand extended or do each 25 yards alternating left and right hand after sweet spot.
100 yards: Concentrating in hand depth position and crown of head showing
100 yards: Concentrating on leading with elbows while administering ear hops
100 yards: Concentrating on pointing my toes.

Strength

Planks was for 1 min 15 seconds.

Swim

• 1h 00m
• -----
• -----

TI Drills:
600 Skating
400 Swim with 20 seconds rest every 25 yards to analyze the following:
arm position: 100
Body rotation and head position: 100
Toes pointed: 100
Skating drill again: 100

My wife told me that by observinbg me, the crown of my head is now showing and I'm no longer coming up and down like a dolphin.

I of course stopped at every 25 yards to analyze things but I had to swim cause if I only do drills, it gets really boring...so even if I swim it is not straight swimming per se but every 25 yards is based on analyzing my whole body. I too feel it is starting to feel more efficient than when Dave last filmed me.

Run

• 47m
• 3.50 miles
• 13m 25s /Mi

On the boardwalk at Ocean City! Zone 2.

Swim

• -----
• 500.00 yards
• -----

Out in the ocean at Ocean City. This was an approximated distance!

Run

• 45m
• 3.10 miles
• 14m 31s /Mi

Started my 20 Week BT Half Ironman Training today!
RPE 3 for this run.