Swim

• 50m
• 2952.76 yards
• -----

AM - Y

2700 meters

w/u: 500 easy

drills: 5x100 w/fins (75 drill, 25 free)
300 paddles
200 pull

MS: ladder (25, 50, 75, 100, 150, 200, 200, 150, 100, 75, 50, 25) 5-25 sec rest depending on distance

Run

• 48m
• 6.00 miles
• 08m /Mi

Barlow/Mason Dixon route.

Recovery pace with 6x100m strides.

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 46s
• 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.