Swim

• 59m 55s
• 3000.00 yards
• -----

Warmup: 5 x 200 (50 drill, 100 swim, 50 drill)
Main Set:
3 x 400
First 400: 100 build, 200 fast, 100 medium
Second 400: 100 slow, 50 fast, 50 slow, 50 fast, 100 slow
Third 400: 200 build, 100 fast, 100 slow
2 x 200
First 200: Pull (100 stroke, 100 freestyle)
Second 200: Kick (100 stroke, 100 freestyle)
Cool Down: 400 Freestyle
Total Yards: 3000


Did it. I feel like my breathing capacity is less than what it should be, and I feel it more than anywhere else when I swim. More than anything else, I feel this is what slows me down when I swim. I finished the workout thought, so happy days.

Bike

• 2h 40m
• 34.30 miles
• -----

On Computrainer. Did in between putting shed together.

Run

• 1h 46m 30s
• 12.00 miles
• 08m 52s /Mi

On tready in garage watching old 30 Rock. Sweated my ass off.

Bike

• 1h 00m
• 17.85 miles
• 17.85 Mi/hr

On trainer. 15 minute warm up.
3 X 10 minute in zone 3
5 minutes between each in zone 2
finish in zone 2
Sweated a lake.

Run

• 55m
• 6.20 miles
• -----

2 mile warmup, then 7 X 1/2 mile repeats with .1 walk between.

Sport

• Crossfit
• 20m

Bike

• 2h 00m
• 36.74 miles
• -----

On Computrainer. 30 minute warm up in zone 2
5 X 3 minute in zone 4
3 minutes between interval in zone 2
Remainder of ride in zone 2.

Strength

• 05m

Did some core with Ben/client.