Swim

• 1h 00m
• 1600.00 meters
• -----

Early morning masters, 50m lanes, Brittany coaching.
Brittany is leaving after today for a new job so today was all sorts of "fun" stuff.

100 IM with fins and paddles was interesting; I need to work on fly recovery with paddles on. She had us do several different kicking sets including some vertical kicking using dolphin kick and later whip kick. I don't do well with vertical dolphin! I had a bit of a break through during some 'sprint from a dive' sets, figuring out how to keep my goggles from filling during the dives.

Very tired muscles by the time we did the final fr pull set!

Bike

• 15m
• 6.00 kms
• -----

Another short CT ride after work, estimated distance. I was using the CT in manual erg mode, gradually increasing the resistance. It's been way too long since I've spent any time on a bike and my bike seat interface needs some reconditioning!

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.