Swim

• 1h 00m
• 2900.00 meters
• -----

LTF Masters

Wetsuit powah today just in case Stonebridge is legal.

WU
1x400 swim on 8:00

Transition
6x50 - 25 drill/25 swim

MS
1x200 kick moderate on 4:30
6x150 on 3:00 - quality with lots of rest
6x50 kick - odds dolphin, evens choice
8x50 swim on 1:00 - descend 1>4, 5>8

CD
1x400 swim

Bike

• 1h 05m 37s
• 18.73 miles
• 17.12 Mi/hr

Out to Stonebridge for 2 laps. Man is it hard to control your HR and maintain a decent speed heading South on Ridge. At least on race day I won't have to think about that.

Bike

• 1h 00m 03s
• 16.00 miles
• -----

Drainer before church. No juice. Seems to be common on these early Sunday rides.

Run

• 32m 40s
• 4.00 miles
• 08m 10s /Mi

Short run after church. Warmer than I thought it would be, but still felt good.

Run

• 56m 21s
• 7.00 miles
• 08m 03s /Mi

Felt good this morning. Zoomed the whole way. Good confidence builder.

Swim

• 1h 05m
• 3300.00 meters
• -----

WU
100 swim
100 IM
100 swim practicing changing lanes w/ flip turns
1x400 swim RI: 45
1x300 pull RI: 45
1x200 kick RI: 30
1x100 drill cycle

Transition - 65-70% effort
4x50 moderate descend 1>4 RI: 10

MS
4x100 pull buoy only on 2:00, descend 1>4
Rest 1 minute
4x100 pull on 1:55, descend 1>4
Rest 1 minute
4x100 kick - #1, 2 - 50 dolphin on back/50 one arm lead, #3 - Tombstone, #4 choice
Rest 1 minute
4x100 swim on 1:50, descend 1>4

CD
200 easy - at least 50 non-free

Run

• 33m 15s
• 4.00 miles
• 08m 18s /Mi

Nice and chilly this morning. Made for a fun run.

Bike

• 1h 06m 01s
• 19.05 miles
• 17.31 Mi/hr

Ride out to the top of El Monstro and back. Perfect day.