Swim

• 40m
• 2569.99 yards
• -----

AM - Y

2350 meters

w/u: 200S, 200P

Drill: 6x100 w/fins (25K, 50D, 25 build)

MS:
300S
ladder (25, 50, 75, 100, 125, 150, 150, 125, 100, 75, 50, 25) - short rest between intervals
-All free on the way up the ladder, some mixed stroke, IM and kick on the way back down

Bike

• 1h 00m
• 20.40 miles
• -----

Lunch ride

Windy. 15-20mph.

3x5min hard with 4 min recovery. the rest moderate to easy. Did the intervals around the office park on 97.

Swim

• 50m
• 3000.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 200K w/fins, 300P

MS:
3x300 descend on 5:00 (4:40, 4:29, 4:23)
100K w/fins
3x200 descend on 3:30 (3:00, 2:56, 2:54)
100K w/fins
3x100 descend on 2:00 (1:27, 1:24, 1:21)

c/d: 200

Swim #1

• 45m
• 2788.71 yards
• -----

AM - Y - Masters

w/u: 300S, 200P

MS: Broken 1650 (275, 250, 225, ... 50, 25) - 5s RI
(27:50, 28:45)
Best time for this set so far and about 2 minutes faster than October 2009.

c/d: 200S, 200D/S

Swim #2

• 40m
• 2500.00 yards
• -----

Lunch - McDaniels

another double swim day

25x100 on 1:40

First few and last few were very easy in the 1:35 range. The rest were moderate pace 1:29-1:32.

Bike

• 1h 47m 46s
• 38.70 miles
• 21.54 Mi/hr

After work ride. Parked at park on Tahoma Farm Road. Did 2 out and backs to Union Bridge. Second trip a little faster than the first. Felt pretty good and went hard most of the way.

Bike

• 1h 04m 05s
• 23.10 miles
• 21.63 Mi/hr

Manchester/Bachman Valley route.

Hard ride. PR for this route. A little breezy but otherwise perfect biking weather.

Run

• 33m
• 4.10 miles
• 08m 03s /Mi

Easy PM run.

Swim

• 45m
• 2734.03 yards
• -----

AM - Y - Masters

2500 meters

w/u: 300S, 300P

MS:
2x500 mod - a few lengths of backstroke mixed in
200 easy
200 hard (3:06)
4x50 hard

cd: 300

Bike

• 49m
• 15.20 miles
• -----

Easy, recovery spin at lunch. Too nice to stay indoors all day.

Bike

• 2h 27m 30s
• 52.40 miles
• 21.32 Mi/hr

Beautiful day for a ride. Went pretty hard the entire time. I had to stop at least 3 times for work conference calls that lasted about 5 minutes each. That sorta ruined the ride but I didn't have much choice.