Swim

• 38m
• 2296.59 yards
• -----

AM - Y - Masters

w/u: 200S, 100K, 100P

6x125 (50 drag, 50 stroke count, 25 build)
50 easy
200 side-kick (broken into 25s)
100 easy
100 IM drill
100 easy
2x150 (100S, 50 choice)

c/d: 100

Bike

• 50m 30s
• 16.20 miles
• 19.25 Mi/hr

Lunch ride. This is Tuesday's ride moved to today because the weather is too nice not to bike.

15 min easy
3x8 min @ 75% (151HR, 153HR, 153HR)
8 min easy cool down

Bike

• 2h 01m
• 42.30 miles
• 20.98 Mi/hr

Littlestown/Taneytown/G-burg ride.

Run

• 1h 01m 34s
• 8.00 miles
• 07m 42s /Mi

Easy run at 70%. Hard to keep the HR down on hills but I tried. Orphanage/Hoffman home.

Bike

• 30m
• -----
• -----

Easy spin on the trainer. Was supposed to be right after the run but that didn't work out.

Swim

• 36m
• 2187.23 yards
• -----

AM - Y

2000 meters

Easy swim day

w/u: 300S, 150K, 150P

MS: 10x100 (50S, 25D, 25 choice)

c/d: 200S, 200P

Run

• 52m 42s
• 7.00 miles
• -----

Lunch run

Warm-up to track - 17:04 - AvgHR 147
3 miles @ 75% - 155 HR
mile 1 - 7:11 @ 155 HR
mile 2 - 7:19 @ 154 HR
mile 3 - 7:19 @ 156 HR
Easy back to work - 13:47 - AvgHR 144

Just about perfect running weather except the wind. Made it hard to hold the HR constant on the track. It was 158ish on one side and 153ish on the other. These times were a little slower than I expected but we'll see how it changes over time.

Swim

• 41m
• 2550.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 150K, 150P

6x75 (25S, 25 choice, 25S)
1200 mod (18:42) 1:33/100

c/d: 3x100 (25K, 25 right arm, 25 left arm, 25S)

Swim

• 45m
• 2734.03 yards
• -----

AM - Y - Masters

2500 meters

w/u:
350S
2x175 (50S, 25 left arm, 25 right arm, 25K, 50S)

MS:
500 mod/hard (8:18) - PR
50 easy
500 mod/hard (8:18) - PR
50 easy
300P easy
200 mod/hard

c/d: 200 easy (mix stroke)

PR for 500 meters

Bike

• 47m
• 15.00 miles
• -----

Cold bike ride at lunch

15 min easy (60-70%)
3x5 min (75-80%) variable gearing (2 min middle gear @ 90rpm, 1 min easy gear @ 100rpm, 1.5 min hard gear @ 80 rpm, 30 sec easy back to 70%)
17 min easy back (60-70%)

Run

• 35m 30s
• 4.75 miles
• 07m 30s /Mi

Easy run around McDaniel college and track

Bike

• 50m
• 16.50 miles
• -----

Lunch Ride

High cadence work. All in middle ring on road bike.
20 min easy
20 min mod ~75%
10 min easy