Run

• 20m
• 2.70 kms
• 07m 24s /KM

Morning treadmill run, steady at 5 mph & 0 incline. I have an old t-mill working in the basement again. 5 minutes walking, off the clock, for both warm up and cool down, progressively faster/slower.

Easy pace since I'm still nursing the right hip strain and trying not to push that plantar fascia either. I could feel a stretch in the sole of my foot towards the end and took an ibuprofin after to help avoid inflammation.

Swim

• 1h 00m
• 2150.00 meters
• -----

Early morning masters, 50m lanes, coach Brittany slept in (?) or something, and didn't show up. The coach of the swim team beside us put up a workout for us and explained what he wanted for the descending 100 sets.

300 swim :30r, (I did all fr)
6x50 kick :10r, (w/board,50 dolphin & whip, & 4x flutter)
200 swim :20r, (all fr)
4x50 pull :10r, (all fr w/buoy)
100 swim :15r, (all fr)
2x50 drill :10r, (all fr fist drill)

3x100 fr @2:00 desc, count strokes 1x and maintain count
- I need more practice counting strokes
- coach said: to hold count, focus on descending with
- more powerful kick & finish to pull, not faster thrashing
- I was counting 38~40 / 50m length
3x100 fr @2:15 desc, count strokes 1x and maintain count
- I did better desc with more rest ... last one 1:36

100 ez fr swim
100 ez IM
150 ez fr swim (flip mid-pool last one, out of time)

Sport

• Run
• 50m

Morning "run training" class before work. We didn't actually run much today, just a bit of easy jogging during the warm up. We did lots of stretching, some exercise circuits, balance drills/games, and covered a number of technique points with demos and trials. The coach had to leave a few minutes early.

Swim

• 1h 00m
• 2000.00 meters
• -----

Early morning masters, 50m lanes, Brittany coaching.

4x150 fr :15r as: 25 tarzan, 25 catch-up, 100 swim
2x50 :15r as 25 each IM order strokes, fast
100 easy backstroke

10x50 fr :15r, desc 1-5,6-10, >= 3 underwater kicks / push off
100 bk drill, 25: dbl arm, L arm, R arm, dbl recovery
5x50 br :15r, desc 1-5, focus streamline push & 1st stroke
5x50 bk :15r, desc 1-5, focus push off & underwater kick
- coach: too much sideways motion mid bk pull
- try earlier roll with smoother pull through
100 br drill, 25: no arms, 2k 1p, 1k 2p, br arms w/flutter k

Run

• 25m
• 3.80 kms
• 06m 34s /KM

The running part of a morning "run training" class before work, on a 200m indoor track. 3 laps or .6km during warm up, and 2x8 laps during the main run. All at an easy pace, with walking, stretching, and some exercise circuits mixed in.

Sport

• Run
• 35m

The non-running parts of this morning's 1 hour "run training" class: stretching, exercise circuits (balancing focus today), walking, etc.