Swim

• 50m
• 3062.12 yards
• -----

AM - Y

w/u: 300S, 300P, 100K

MS:
6x100 on 2:00 (1:35-1:40)
3x200 on 3:30 (3:10-3:15)
3x150 (pull, swim, paddles)
3x100 on 1:50

cd: 150

Run

• 43m 24s
• 5.75 miles
• 07m 33s /Mi

Easy run at lunch. SF neighborhood from Walmart.

Swim

• 48m
• 3000.00 yards
• -----

Lunch - McDaniels

w/u: 300S, 300P

Drill: 3x100 (25K, 50D, 25 build)

MS:
3 X (300, 200, 100) 20-30s RI
--1 swim hard (4:25, 2:55, 1:24)
--2 pull mod (4:35, 3:05, 1:31)
--3 swim hard (4:20, 2:50, 1:22)

100 easy
100 sprint (1:16) - PR
100 c/d

Run

• 32m
• 4.00 miles
• -----

Easy run

Bike

• 1h 07m 20s
• 23.10 miles
• 20.58 Mi/hr

Lunch Ride. Manchester/Bachman valley route in reverse.

Bike

• 1h 00m
• -----
• -----

Early AM trainer.

20 min w/u
9x2min hard with 2 min recoveries.
short c/d

Swim

• 50m
• 3000.00 yards
• -----

Lunch - McDaniels

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

MS:
12x100 on 1:35 (1:25-1:28)
200P easy
4x50 on 0:45
200P easy
4x50 on 0:45

c/d: 200

Swim

• 40m
• 2351.27 yards
• -----

AM - Y - Masters.

w/u: 200S, 200P

MS:
5x100 kick to swim set
10x75 (25K, 25D, 25S)
8x50 (25K, 25 sprint)

c/d: 100

Run

• 50m 30s
• 6.70 miles
• 07m 32s /Mi

Lunch Run. SF route.

Longest run since IMLP.

Bike

• 2h 30m
• 48.90 miles
• 19.60 Mi/hr

Afternoon ride. Mid 40s and windy.

15 min w/u
4 x 5.25mile bullfrog loops with 4-5 min easy between.
45 min easy to end.

Felt pretty awful. The intervals were at least 1 minute slower than usual. Not a good ride at all.

Bike

• 1h 00m
• -----
• -----

AM Trainer ride

15 min w/u

hard/easy
5/5
5/5
4/4
3/3
2/2
1/1

5 min c/d

Run

• 43m 31s
• 6.00 miles
• 07m 15s /Mi

Barlow-Mason Dixon route.