Swim

• 40m
• 2300.00 yards
• -----

wu: 6x50, alt, easy & kick
ms: 3x600 (1st at R3 [11:20, 1:53/100], 2nd - 1st 100yds @R9 then R5 [10:20, 1:43/100], 3rd @R5 [11:19, 1:53/100])
cd: 200 easy

Run

• 47m
• 5.20 miles
• 09m 02s /Mi

Nice easy run in the steam bath. :) No HR no GPS just ran for fun, kind of feels nice just to go out and run w/o worrying about pace, HR, etc, etc, etc.

Swim

• 20m
• 1300.00 yards
• -----

wu: 100yd E
ms: 1000yd TT (16:27, 1:39/100)
cd: 4x50 ESTL

Swim

• 30m
• 1500.00 yards
• -----

5x300 (easy, kick, easy, kick, easy)

Nice easy set today, though I must say I am not a fan of kickboard for 300 yds at a clip. :)

Run

• 40m
• 4.10 miles
• 09m 45s /Mi

Horrible run this morning. I actually think my legs were encased in cement. :) Was planning on going longer, but my body and mind just were not coming around, so cut is short to 4 miles. Well, I guess I need the recovery week.

I will hit the pool after work.

Swim

• 25m
• 1400.00 yards
• -----

wu: 200 easy
ms: 5x200 (50E, 50B, 50E, 50H)
cd: 200 easy

Hit the wrong button on the watch so the splits were all off. I think it was about 3:30/200, but who knows. However, I felt really good in the pool once I got going. Concentrated on staying streamlined and relaxed.