Swim

• 41m
• 2460.63 yards
• -----

AM - Y - Masters

w/u: 3x200

Drills:
6x75 (1-3 decrease stroke count, 4-6 decrease time)
300 kick (alt 50 free, 25 breast)

MS: Broken 4x200 (Odds @ 80% with 15 sec rest every 50, Evens descending each 50 with 10 sec rest)

c/d: 100

Bike

• 56m 30s
• 18.00 miles
• 19.12 Mi/hr

Easyish ride to Manchester and back with road bike.

Run

• 1h 10m
• 9.50 miles
• 07m 22s /Mi

7 loops around Nautilus park in Manahawkin. (1.1 miles each). 1.8 mile run back to Sue's parents.

1st mile with Sue, the rest alone.

Bike

• 33m 40s
• 11.90 miles
• 21.21 Mi/hr

Quick ride (Links route) to test out the Road bike. I finally got this thing cleaned up and working.

Swim

• 50m
• 3062.12 yards
• -----

AM - Y

w/u: 500S, 200K, 200P/PD, 100 fist

MS:
1x300 - 30 sec rest
2x200 - 20 sec rest
3x100 - 10 sec rest
4x50 - 5 sec rest
200K (alt 25 easy, 25 hard)
200P/PD (alt 25 easy, 25 hard)

c/d: 200

Run

• 1h 00m 08s
• 7.00 miles
• -----

Run around Sue's parents in the evening.

First, 45 minutes with Sue. The last 15 minutes or so was alone. Approximate distance.

Bike

• 1h 55m
• 35.00 miles
• -----

Bike back to work via Union Bridge/New Windsor

1st 30 minutes were nice. Than the rain started. Hard rain at times....and it was cold as shit...and WINDY.

Run

• 50m 57s
• 7.00 miles
• 07m 16s /Mi

Neighborhood behind superfresh plus some trails

Swim

• 40m
• 2460.63 yards
• -----

AM - Y - Masters

w/u: 500

Drills: 200 w/fins

MS:
Broken 1000 (50, 100, 150, 200, 200, 150, 100, 50) 5-30 sec rest
300 easy (reach/rotate)

c/d: 250

Bike

• 1h 07m
• 24.50 miles
• 21.94 Mi/hr

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