Run

• 39m 34s
• 5.00 miles
• 07m 55s /Mi

Woke up early and decided to go to the gym and run before swimming. Very easy on the treadmill

Swim

• 1h 30m
• 5796.15 yards
• -----

500P
2x400 mod
3x300 descending
5x200 (1-3 pull w/paddles, 4 kick, 5 swim)
100EZ

Just about every swimmer in Gettysburg shows up at this point. 4 lanes with 4-5 to a lane.

3x(5x100) on 2:00, 1:50, 1:40, 1:30 - Never made the 1:30 so it ended up being a hard 200
5x100 IM - easy the last 2 to cool down

Really neat swim with so many swimmers in the pool. My arms were trashed at the end. I think this is the longest pool swim I've ever done.

I made a massive breakfast when I got home.

Bike

• 1h 00m
• -----
• -----

AM Trainer

w/u
2x12 min with 3 min recovery
5x1 min sprints
short c/d

Swim

• 42m
• 2500.00 yards
• -----

Lunch - McDaniels

Easy swim

4x500 - 30s RI
5x100

Swim

• 40m
• 2569.99 yards
• -----

AM - Y - Masters

2350 meters

w/u: 300S, 200P, 100K

MS:
5x150 on 3:00 (2:20-2:25)
12x25 sprint on 0:45
5x100 (75 build, 25EZ)
(1,3,5 free - 2,4 IM)

cd: 200

Run

• 56m
• 7.25 miles
• -----

Random run with no watch or destination. Approximate distance.

Bike

• 1h 00m
• -----
• -----

AM Trainer

Tired. Took me a while to get warmed up. Should have slept in. A little intensity but mostly easy. Just couldn't get myself going.

Run

• 57m 45s
• 7.60 miles
• 07m 36s /Mi

Lunch Run

SF route from back parking lot with 4 1-mile loops.

Swim

• 45m
• 2700.00 yards
• -----

Lunch - McDaniels

w/u: 200S, 200P

Drill: 4x100 (25K, 50D, 25 build)

MS:
2x[300, 200, 100] - 30s RI
500P (alt 50 hard, 50 easy)

cd: 200

Run

• 59m 13s
• 7.75 miles
• 07m 38s /Mi

Early AM run outside in the dark. Low 20s but no wind.

Barlow/Mason Dixon route

Bike

• 57m
• 18.00 miles
• -----

Easy PM bike. Just wanted to spin the legs out a bit. Low 30s and windier than yesterday but not bad for December.