Run

• 39m 31s
• 5.00 miles
• 07m 54s /Mi

Lunch

Recovery pace around gym

Swim

• 48m
• 2843.39 yards
• -----

AM - Y - Masters

2600 meters

W/U: 500

Drills:
5x100 mixed
100 breast

MS:
4x300 (200 steady, 50 hard, 50 easy)

CD: 300

Strength

• 10m

100PU W2/D1 (15, 15, 10, 10, M38)
abs between sets

Starting week 2 over again. Didn't finish it last week.

Bike

• 1h 25m
• -----
• -----

trainer

Run

• 1h 39m 24s
• 13.20 miles
• 07m 31s /Mi

AM - Parent's house

Chopticon/Sunnyside loop. Back to Chopticon. 3 laps on track. Back home.

Swim

• 37m 15s
• 2187.23 yards
• -----

AM - Y

5x100 w/u
3x100 kick (alt 25 hard, 25 easy)
200 drills
5x100 (alt 25 hard, 25 easy)
500 easy

Run

• 1h 01m 48s
• 8.00 miles
• 07m 43s /Mi

Easy AM run on Thanksgiving.

Run

• 40m 49s
• 5.00 miles
• 08m 10s /Mi

Recovery run on treadmill

Swim

• 45m
• 2734.03 yards
• -----

PM - Y

500 w/u
300 drills
200 pull
Broken 650 (300, 200, 100, 50) 15 sec rest
200 pull
10x50 steady on 1:00 - mod with form focus
150 c/d

Run

• 1h 07m
• 8.30 miles
• 08m 04s /Mi

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

Easy pace (almost recovery) with 10x100 strides.

Cut-back week. Taking all runs easy this week.