Swim

• 1h 00m
• 2600.00 meters
• 02m 18s /100 meters

150 free
150 kick
150 pull
2x 1000 22min each
150 cool down

The swimmining is definitely getting better for me!! :) :)

Run

• 42m
• 4.00 miles
• 10m 30s /Mi

Recovery run with the wife. Starting to get the slow running high cadence thing down so my knees don't hurt. :)

Strength

• 10m

leg lifts

Swim

• 1h 02m
• 2200.00 meters
• -----

150 shark fins
150 free
150 pull
400 easy
4x100 hard
8x50 medium/hard
400 medium
150 cool down

these intervals leave me much more gassed than usual swims. I'm wondering if I should only do them once a week?

Strength

• 15m

15 minutes on the foam rolle and some leg lifts

Strength

• 15m

15 minutes on the foam roller and some sit ups

Swim

• 30m
• -----
• -----

don't know how far. Just did some 50s and 100s working on my stroke