Swim

• 38m
• 2296.59 yards
• -----

AM - Y - Masters

2100 meters

W/U: 500 (9:05)
Drills: 5x100 (50 kick, 50 swim) alternating strokes
MS: 5x100 descending (1:40, 1:39, 1:30, 1:28: 1:25) circle swimming and drafting on last 3
5x100 descending (1:40, 1:39, 1:37: 1:35, 1:31) no drafting
C/D: 100

PR for 100m (1:31)

Run

• 1h 31m
• 12.00 miles
• 07m 34s /Mi

After lunch

Links 12 mile route.

Tired run. I'm now ready to gorge myself for 48 hours.

Run

• 1h 09m 15s
• 9.50 miles
• 07m 17s /Mi

Lunch

GA with 10x100m strides

McDaniels loop (2 loops + 2.5 miles on track)

Swim

• 45m
• 2624.67 yards
• -----

AM - Y - Masters

2400 meters

W/U: 500 easy, 200 mixed stroke

Drills: 4x150 (kick, drill, swim by 50)
1) Fly
2) Back
3) Breast
4) Free

MS: 9x100 on 1:50 (1:40-1:45)
100 sprint (1:33)

CD: 100

Run

• 47m 40s
• 6.00 miles
• -----

Easy run on the treadmill

Run

• 36m 47s
• 4.60 miles
• 08m /Mi

Recovery run

56 miles this week.

Run

• 2h 33m
• 20.00 miles
• 07m 39s /Mi

Orphanage/Hoffman Home 8 mile route - 1:01:20
followed by
Links 12 mile route - 1:31:40

Temps about 32 with some wind.

Swim

• 40m
• 2296.59 yards
• -----

AM - Y

W/U: 500
Drills: 10x50 (25 drill, 25 bilateral breathing)
200 paddles easy
200 pull
7x100 IM (various rest periods) used fins since this was my first IM set. Helps with fly.

Bike

• 30m
• -----
• -----

quick, easy spin at gym

Run

• 25m
• 3.00 miles
• -----

short recovery run after bike

Run

• 1h 33m 25s
• 13.00 miles
• 07m 11s /Mi

Links route + 1/2 chapel road extension

3 miles easy
3 miles MP (20:05) -> little fast
3 miles easy
3 miles MP (20:30ish)
1 mile easy