• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 8.5

Swim

• 1h 07m 30s
• 3600.00 meters
• -----

NTEX Masters (lcm)

Extra: put in buoys (200m)

Warmup
200 swim
200 pull
200 kick
200 pull
200 swim

Main Set
4 x 50 swim @ :55
3 x 100 swim @ 1:45
2 x 150 swim @ 2:30
1 x 200 swim @ 3:30
1 x 200 kick @ 4:30
1 x 200 pull
2 x 150 pull
3 x 100 pull
4 x 50 pull

Cool down
200 swim - long, smooth strokes; focus on technique

Run

• 41m 25s
• 5.60 miles
• 07m 24s /Mi

Once around Russell Creek. Pretty good run, though I'm still surprised how tired I am at the end of only 5+ miles. It certainly wasn't too hot yet.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.65

Bike

• 1h 00m
• 15.60 miles
• 15.60 Mi/hr

Trainer

Run

• 43m 01s
• 5.70 miles
• 07m 33s /Mi

Preston Ridge trail to Parker and back. Went out a too fast, and suffered on the way back. Temps were still under 90, so should have been able to do better.

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6

Swim

• 1h 03m 30s
• 3400.00 meters
• -----

NTEX Masters (lcm)

Warmup
200 swim, rest 15"
100 kick, rest 15"
200 pull, rest 15"

Main Set
4 x 100 swim - 50 easy/50 fast @ 1:50
300 easy pull
4 x 100 - 50 non-free/50 free @ 2:10
300 easy pull
4 x 100 swim - 50 fast/50 easy @ 1:50
Focus on quality - plenty of rest for next set
4 x 100 fast swim @ 2:00, descend 1>4

Extra
200 kick. (supposed to be 300 pull easy, but I needed the break)

Cool down
200 swim down
300 easy pull

• Health data: Sleep: 3 Soreness: 2 Fatigue: 3 Hours slept: 5.65

Run

• 42m 13s
• 5.60 miles
• 07m 32s /Mi

Another lap around Russell Creek. This time, no stops for pushups/pullups. Not as warm as last night (only low-80s); however, more humid.

• Health data: Sleep: 4 Soreness: 3 Fatigue: 3 Hours slept: 7.25

Swim

• 1h 06m
• 3600.00 meters
• -----

NTEX Masters (lcm)

Warmup
2 x 150 - 50 swim/50 kick/50 swim (chose: fins or no fins)
4 x 50 - 25 drill/25 swim (Sequence – rt arm, lft arm, catch up, fist)
1 x 200 Pull w/30 sec rest
1 x 100 kick

Transition
1 x 200 Swim – BUILD by 50’s


Main Set:
8 x 150
1>4 Descend at least one sec RI 20 sec
Rest 2 minute – put on buoys and paddles
5>8 Pull descend at least one sec RI 20 sec
100 kick @2:30 – recovery kicks – rest the arms, heart, lungs
6 x 50 @ 1:10 with fins (“feel the need for speed”)
100 kick @2:30 – recovery kicks – rest the arms, heart, lungs
4 x 50 @ 1:05 with fins (more speed)
100 kick @2:30 – recovery kicks – rest the arms, heart, lungs
2 x 50 @ 1:00 with fins (ultimate speed – few breaths)
100 kick@2:30 (go right into the cool down)

Cool Down:
200 Pull – DPS – count strokes each length
200 Swim - (extra) focus on technique

Run

• 39m 31s
• 5.40 miles
• 07m 19s /Mi

Around Russell Creek park.

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 5

Bike

• 2h 20m 24s
• 37.00 miles
• 15.86 Mi/hr

Trainer. Steady efforts.

(No HRM)

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6