Swim

• 32m
• 1700.00 yards
• 01m 52s /100 yards

SCY solo swim before doing a Blood Lactate Test on an athlete.

Warm Up
200 swim
200 kick w/fins
200 pull
Main Set x2, :10RI in between each swim, :30RI in between rounds.
25
50
75
100
100
75
50
25
Rd 1: pull
Rd 2: swim
Cool Down
100

Run

• 24m 30s
• 3.10 miles
• 07m 54s /Mi

Alien run w/BPRC... good times

Bike

• 2h 00m
• 33.60 miles
• 16.80 Mi/hr

Dynamo Powercycle class

Swim

• 1h 00m 19s
• 2800.00 yards
• 02m 09s /100 yards

Dynamo Lunch Masters. Only got in 2600 of the below, tried on a TYR Swimskin so I missed part of the set

Warm up
200 swim
6x100 w/fins
Odds: Kick/swim by 50
Evens: Drill/swim by 50

Main Set
4x300 pull w/20" rest
#1: 50 @60%, 100 @70%, repeat
#2: 50 @60%, 100 @75%, repeat
#3: 50 @60%, 100 @80%, repeat
#4: 50 @60%, 100 @85%, repeat
5x200 swim (100 cruise, 100 push) w/20" rest

Warm down
100 kick

Run #1

• 41m 10s
• 4.40 miles
• 09m 21s /Mi

Warm Up: 13:40 - 1.6 miles
Cool down: 27:30 - 2.8 miles

Run #2

• 19m 04s
• 3.10 miles
• 06m 09s /Mi

S.M.I.L.E 5k, set a PR.

Swim

• 1h 07m 39s
• 3300.00 yards
• 02m 02s /100 yards

Dynamo LCM swim

Missed out on 700 of the set below, was getting lapped by OB and would finish the set with him.

Warm up x3 all w/fins
100 as 50 kick/50 drill
100 free

Set #1: Pull this set
400 @70% w/20" rest
2x200 @80% w/15" rest
300 @70% w/20" rest
2x150 @80% w/15" rest

Set #2: all w/10" rest
3x100 @80%
300 @90%
2x100 @80%
200 @90%

Set #3: all w/10-15" rest
4x(3x50)
#1: easy
#2: Breath every 7th stroke
#3: Fast

Warm down
100 easy

Sport

• Core Training
• 35m

PT work

Bike

• 2h 00m
• 34.30 miles
• 17.15 Mi/hr

Dynamo PowerCycle class, good times but legs are tired!

Run

• 47m 30s
• 5.20 miles
• 09m 07s /Mi

Chill AM run, felt a bit "wonky" so today will be a key Hydration day