Swim

• 1h 15m
• 3100.00 yards
• -----

450 WU, 4x75 k20, 5 strokes, 5x(300 pull, 75 s, 50 back, 25 s), 200 WD

Run

• 15m
• 1.50 miles
• -----

Easy run off the bike. Knee still a little sore, but stretch IT band hard after bike and run.

Bike

• 40m
• 13.00 miles
• -----

40 minutes easy on the bike trainer.

Swim

• 1h 15m
• 2800.00 yards
• 02m 40s /100 yards

Masters class. 500 WU, 12x75 (Drill swim, build, build, fast), 200 time trial (3:27), 8x100, 200 time trial (3:25), 3x50 fast, 50 WD

Swim

• 1h 15m
• 3300.00 yards
• 02m 16s /100 yards

Masters class: 250 WU, 3x200 (50S, 100K, 50S), 4x200 Easy, 200 kick, 3x200 Harder, 200 kick, 2x200 Hard, 200 kick, 50 WD.

Run

• 27m
• 3.00 miles
• -----

Easy run in the neighborhood. Right knee still sore from IT band irritation from marathon.