Run

• 20m
• 2.70 kms
• 07m 24s /KM

Morning treadmill run, 5 mph & 1% incline. 4~5 min. progressive effort walking warm up and cool down, off the clock.

No run classes this week so I ran at home. I probably should have gone outside this morning but stayed with the controlled environment for now. Both the hip strain and the pf have been non-issues this week but I hope to keep it that way.

Bike

• 15m
• 6.00 kms
• -----

Just a few minutes actually pedaling on the CT after finding and hooking everything up again.

Swim

• 1h 00m
• 2000.00 meters
• -----

Early morning masters, 50m lanes, Brittany coaching.

100 choice swim (fr)
2x200 w/fins as 100 1 arm fly + 100 dbl arm backstroke
16x25 fr w/fins as:
- 4x dog paddle
- 4x L arm
- 4x R arm
- 4x finger drag

200 fr kick w/board, timed (5:14.xx)
100 easy choice swim (mostly fr + some bk & br)
4x50 fr @1:10 desc
2x50 fr, last 25 sprint
2x50 fr, start sprint and decelerate gradually
4x100 bk drills as 1 each:
- dbl recovery
- kayak (dbl arm recover, both pull same side, alt sides)
- 3 L, 3 R, 3 dbl
- stretch (max reach through pull finish, recover, entry)

Run

• 20m
• 2.70 kms
• 07m 24s /KM

Morning treadmill run. Steady at 5 mph and 1% incline.

Swim

• 1h 00m
• 2200.00 meters
• -----

Early morning masters, 50m lanes. The team coach beside us, Brad, helped out again with another workout and some occasional comments.

3x200 :15r, swim/kick/pull, I did all fr except a bit of kick

2x(600) 2nd w/fins, 1st w/o, broken up as:
- 150 fr drill, 5 count / 3 count / 1 count
- 3x50 fr swim desc, hold stroke count (36, 34, 36)
- 150 fr drill, L arm / R arm / zipper
- 3x50 fr swim desc, hold stroke count (36, 37, 37)
- stroke count with fins was lower, but speed was faster
- erratic counts 1st time then steadier 30~31 last time

200 IM, easy pace
200 fr, easy pace