Swim

• 40m
• 2000.00 yards
• 02m /100 yards

Same workout as yesterday, except done correctly ;) This was a HUGE breakthrough, knowing that I can actually swim fast(ish) when I want to.

500 WU
1000 MS
500 CD

Did my 1000 swim test time in 17 minutes flat! And I'm not entirely sure I didn't do an extra 50 in there, but I'm erring on the side of caution. This is huge for me- that comes out to a 1:42 per 100. I've been told several times that my form is exponentially better when I try and swim fast- I guess it's really true. Pretty stoked about this. A full 2:40 faster than what I did yeaterday.

Strength

• 45m

Back, legs, core

Bike

• 35m
• 7.62 miles
• 13.06 Mi/hr

First ride on the trainer in a LONG time.

15' WU
10' 1 legged drills (5x1' each)
10 CD

Swim

• 45m
• 2000.00 yards
• -----

500 WU
1000 MS
500 CD

Did the 1000 as a swim test time. Because I'm too much of an idiot to ask what effort level it was supposed to be at, I just swam "normal". Finished in a time of 19:40, or a 100 yd avg of 1:58. I suppose that's not too bad for being out of the water for nearly 5 months...

Run

• 1h 00m
• 6.08 miles
• 09m 52s /Mi

Per Thursdays workout:

Z1-2 run on the treddy with 4x(2' LT+, 2' easy) in the middle.

Swim

• 45m
• 2000.00 yards
• 02m 15s /100 yards

I need to figure out my T-time, so I did my 1000yd test time in 21 minutes in the endless pool. Not sure how accurate the little computer thing is, so I'm going to repeat in a 25 yd pool tomorrow. I don't like to deviate from the plan on day one, but lots of swimming coming up and I might as well get it right from the start.

Strength

• 50m

Back, core, tri's

Bike

• 2h 15m
• 33.50 miles
• 14.89 Mi/hr

Easy ride out at Quantico w/Chippy and 4 other friends. First time in the saddle in a LONG time- since Sept I think. Awesome time, good friends, and it was damned COLD! Lemme tell ya- Low 40's feels like sub zero when you haven't been training outside much. This ride will serve as the bike portion of tomorrow's planned workout (who designs a workout with the first day being almost 3 hours? I mean really...) So I guess that makes this the first official day of training for IM Switzerland. Giddyup...

Strength

• 1h 10m

Legs and core