Swim

• 58m
• 1700.00 meters
• 03m 24s /100 meters

Swim workout per Coach Sole:

Warm Up
4 x 100 easy @ 20RI

Main Set
This entire Set is FAST!!!!

10 x 25 swim w/20 RI
4 x 50 swim w/20RI
2 x 100 swim w/20RI
4 x 50 swim w/20RI
10 x 25 swim w/20RI

Warm Down
200 easy

This was a good and productive swim even though the word "FAST" was less so each few laps. I worked very hard on this trying to maximize my speed through out each distance by remembering to swim long, use a complete good stroke, and point my toes back. I think I was successful on most of them most of the time. Although this was a little on the short side for our recent swims, it was very challenging.

Run

• 52m 30s
• 3.52 miles
• 14m 54s /Mi

Run/walk workout per Coach Sole:

Run 50 min. with 30s walk break every 10 min.

I did this after a long day at work and after a very aerobic swim. It was hard keeping my HR in zone 2 w/o just walking, so I let my HR stay in low zone 3. Legs were tired throughout this run i believe because of yesterday's tough bike trainer workout. This was a good run though.

Bike

• 1h 24m
• 20.46 miles
• 14.61 Mi/hr

Bike trainer workout per Coach Sole:

Warm Up for 10 minutes easy
15 x ( 1:00 @ 90 RPM x :30 sec. easy)
12 x ( 1:30 @ 90 RPM x :30 sec. easy)
5 x (3:00 @ 90 RPM X :30 sec. easy)
10 x :30 @ 95 RPM x :30 sec. easy)

This was our first trainer workout in about three weeks because we had BRAN in there. WOW…I FORGOT HOW HARD THE TRAINER IS!!! This was a tough workout. I worked hard. I wanted to push harder, but it was not there. However, I am very pleased with this workout. My knees are a bit achy, but I will see how they are tomorrow.

Strength

• 25m

Full body workout with Lisa and trainer Brad.

Swim

• 1h 44m 39s
• 3000.00 meters
• 03m 28s /100 meters

Swim workout per Coach Sole:
Warm Up:
1 x ( 400 + 4 x 100 + 4 x 50 ) @ 20RI

Main Set:
5 x ( 4 x 25 + 200 + 2 x 50 )
shoot for these times on main set swims: 25's @ :30 sec. 200 @ 4:00, 50's @ 1:00

This was the longest workout swim to date and working hard to get close to the 2:00/100 pace made it harder. I never got close to the desired pace, except on the 25's, but I worked hard at it. It was a struggle to keep form together during the last 200. The warm-up actually felt great, especially since I was anticipating losing a lot of ability from not being in the pool for two weeks (closest I got was a hot tub on the last overnight of BRAN). Overall, good but tiring and challenging swim! :)