Swim

• 45m
• 2200.00 meters
• -----

w.u.
1x200 swim
1x200 kick
1x200 pull
(600)

transition:
2x100 drill set (rt. arm, lft. arm, catchup, fist)
2x100 Easy/Build/Easy/Fast
(400, 1000)

main set
5x100 @ 2:00
rest add'l minute
5x100 @ 2:00
(1000, 2000)

cool down
1x200 - 25 free/25 non-free

total: 2200

ugh.

Run

• 33m 01s
• 3.00 miles
• 11m /Mi

Easy-ish run.

Sport

• Yard Work
• 3h 00m

Hauled 2 cords of wood (two trailers full) for the folks.

Run

• 1h 15m 43s
• 7.00 miles
• 10m 49s /Mi

Hilly long run in the East Texas countryside before the feast.

This was the longest run I've done back home. Out and back, and it ended up way hillier than I thought it would be!

Stopped a couple times to stretch and drink.

Picked up a couple new friends about 2.5 miles into the run! A chocolate lab and a yellow. Apparently they like me, they ran with me for 4 miles! The yellow followed me all the way home so I had to take her back where I found her.