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.

Run

• 15m
• 2.00 kms
• 07m 30s /KM

Morning treadmill run, preceeded by 5 minutes progressively quicker walking to warm up. 15 minutes at an easy pace and then a few more minutes walking, off the clock to cool down. This seems like a lot of fussing over such a short and easy workout, but I'm determined to get back to running without reinjuring myself. This seemed to go well anyway.

Swim

• 1h 00m
• 1950.00 meters
• -----

Early morning masters, 50m lanes, Brittany coaching.

100 fr swim
8x50 flutter kick with board, fast on 1,4,5,8, and
- decreasing rest (:20,:15,:10,:05) from 1-4 & 5-8
- legs toasted and then put on fins ... diabolical! ;)
2x(4x50 + 2x50) fr w/fins, desc 1-4 :15r, 5-6 easy :10r
- desc splits (:47,:46,:44,:39) & (:52,:50,:45,:40)
coach reminded me: keep elbow high during catch/pull

100 easy fr
100 sculling
2x(2x50 + 2x50) fr, 1&2 25 fast/25 smooth, :30r
- 3: dog paddle, recover underwater, 4: kick no brd
2x100 IM, easy for cool down
50 ez fr (to mid-pool, flip, & back) ... then out of time

Run

• 21m
• 3.40 kms
• 06m 10s /KM

The running parts of this morning's "run training" class

Sport

• Run
• 39m

The non-running parts of this morning's "run training" class. Lots of balancing work today.