Swim

• 1h 00m
• 2400.00 meters
• -----

Late morning swim, 50m lanes.

5x100 warm up, 2x swim w/fins, 1x swim, kick, pull
4x100 fr drill, 10 kick & 3 stroke, catch up, zipper, fist
100 front crawl swim
100 backstroke
2x50 stroke: butterfly & breaststroke
100 ez front crawl swim
8x100 fr :10r variable: ez/fast, f/ez, ez/ez, f/f, repeat
- 1st f/f 1:44, 2nd 1:42
3x100 ez: kick, pull, swim

Run

• 29m
• 4.50 kms
• 06m 26s /KM

Just a short easy run so I don't forget how. Sun is out and it's warming up.

Swim

• 1h 00m
• 2500.00 meters
• -----

Early morning swim, 50m lanes. Times didn't reflect it but I felt good in the water today. I can still feel the shoulder sometimes where I fell on it in February. Still seems to be improving, though very slowly.

200 fr swim with zoomers fins
100 fr swim, no fins
100 flutter kick with board
200 fr pull with buoy

6x50 fr on :60, getting about :04 to :08 rest
6x100 fr on 2:10, ~ :15 to :20 rest
3x200 fr on 4:10, 1st in 3:44 but traffic slowed the others

100 kick w/board
100 pull w/buoy
100, 1/2 backstroke, 1/2 breaststroke
100 ez fr swim

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.

Bike

• 30m
• 12.00 kms
• 24.00 KM/hr

Bike commute, home and back for lunch too. 4x3k=12km, 30min.
T-storm downpour as work ended so my wife picked me up. I ended my evening run at the office later and rode the bike home then.

Run

• 1h 22m
• 11.60 kms
• 07m 04s /KM

Evening run, after the weather had cleared up. Down Bridge Drive, up the Wendy's hill, and back through the valley on Whoop Up Drive.