Run

• 20m 52s
• 2.00 miles
• 10m 26s /Mi

I sound like a broken record - my test run didn't go so well; hamstring is still sore. It is better then it's been, but still not good. So, looks like another week of just swimming. Crap.

At least I also got in 80 push ups and 200 crunches.

Swim

• 45m
• 1800.00 yards
• -----

Since I couldn't run and it wasn't raining, I went to after work swim practice. I really wasn't feeling it, but am glad I went.
200 swim
200 pull
200 swim
3 x } 3 x50 as you feel
300 pull
1st neg split
2d fast, moderate
3d fast
I completely messed up the order and did the first set of 50s and then all the pulls and then realized my mistake and got another set of 50s done. I did not get the last set b/c i goofed off so much in between sets I ran out of time.

Swim

• 55m
• 2000.00 yards
• -----

500 swim
6x100 descend 103, 4-6
200 pull
600 pull bc 3,5,7,9 first by 50s and then by 100s
50 breast cd
50 swim cd

my hamstring was really bothering me this morning, so i did more pull then normal, plus i was really working on my stroke.

Swim

• 40m
• 1550.00 yards
• -----

500 swim
2x { 200 pull
200 descend by 50s
4x 25 sprint
50 breast

Swim

• 1h 15m
• 2600.00 yards
• -----

800 swim
300 pull
200 swim
50 scull
4 x100 (70%,80%,90%,100%)
6x50 odds drill, even swim
4x50 (same descend as 100s)
300 pull

Swim

• 50m
• 2000.00 yards
• -----

this was a recovery swim.
500 swim
300 pull bc 3,5 by 150s
8x50 odds drill, evens swim
4x 100 perfect stroke
300 pull bc 5,7 by 150s
4 x25 fast, ez, no breath, fast