Swim #1

• 31m 30s
• 1800.00 yards
• -----

Lunch - McDaniels

1000 easy
200 drills
200 pull
4x50 form focus
200 easy c/d

Swim #2

• 35m
• 1968.50 yards
• -----

AM - Y

easy sets of 200. some drills. some fast. most slow.

Run

• 1h 16m 30s
• 10.20 miles
• 07m 30s /Mi

PM - after work

2 loops around neighborhood behind work. hilly.

Run

• 47m 31s
• 6.00 miles
• 07m 55s /Mi

Lunch-Hospital loop

Some easy pace. Some recovery pace

Run

• 1h 01m 34s
• 8.30 miles
• 07m 25s /Mi

Lunch - McDaniels - 2 loops + 2 miles on track - hilly

GA with 10x100 strides

Run

• 40m
• 4.60 miles
• 08m 42s /Mi

PM Recovery run.

I'm getting better at pacing these things.

Swim

• 35m
• 2000.00 yards
• -----

Lunch - Mcdaniels

Easy, recovery effort
500
500 pull
500 drills w/fins (50 drill, 25 kick, 25 swim)
500

Run

• 1h 56m 25s
• 16.00 miles
• 07m 16s /Mi

Two 8 mile routes:
Orphanage-Hoffman home to 4 mile mark, back past home, than barlow/mason dixon route + 2 mile extension.

felt easy with nice even splits. Pushed the last few miles just a little.

59:05/57:20
29:30/29:35/29:30/28:00

Bike

• 2h 00m 10s
• 36.70 miles
• 18.32 Mi/hr

Airport and some other roads around old stompin grounds.

Swim

• 35m 36s
• 2200.00 yards
• 01m 37s /100 yards

Lunch - McDaniels - baggy shorts

10x100 on 1:45
10x100 on 2:00
200 c/d

Almost talked myself out of swimming today. Decided on a different type of workout to make it "fun". I was hitting every repeat at 1:35-1:36 which is slower that I could do for 1500 straight last year. But I wonder how much of this is because I'm wearing loose shorts instead of jammers? By the way....20x100 is not that fun...even if you aren't doing every repeat hard.