Swim

• 1h 00m
• 3200.40 meters
• -----

NTEX Masters (scy)

Warmup
250 swim
200 kick
250 pull

Transition
4 x 100 - 50 drill/50 swim

Main Set - RI :15 to :20
1 x 50 swim
1 x 100 swim - descend by 25; last 25 as sprint
1 x 150 - 50 swim/50 back/50 swim
1 x 200 swim
1 x 250 swim
1 x 250 pull w/ buoy only
1 x 200 pull
1 x 150 swim
1 x 100 swim - descend by 25; last 25 as sprint
1 x 50 swim - 2 breaths 1st 25; 3 breaths 2nd 25. (Did it all with only 1 breath!)
8 x 50 swim @ 1:00, descend 1>4, 5>8

Cooldown
1 x 300 swim - middle 100 is non-free
1 x 200 extra swim

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 4.5

Run

• 29m
• 4.15 miles
• -----

To Guiou house and back.

(Download Garmin)

Bike

• 35m
• 9.00 miles
• 15.43 Mi/hr

Trainer

• Health data: Sleep: 3 Soreness: 4 Fatigue: 3 Hours slept: 6.65

• Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Hours slept: 8

Bike

• 1h 00m
• 16.25 miles
• 16.25 Mi/hr

Trainer

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 6.75

Swim

• 1h 00m
• 3017.52 meters
• -----

NTEX Masters (scy

Warmup
250 swim
150 kick
350 swim

Transition
4 x 75 - 25 drill/25 swim/25 drill

Main Set -- Group Workout
(don't remember exactly. stuff like this)
6 x 75
4 x 150
4 x 25 - no breaths

Cooldown
300 swim - alt. 50 stroke/50 swim
250 extra

• Health data: Sleep: 3 Soreness: 3 Fatigue: 3 Hours slept: 5.25

Run

• 1h 28m 54s
• 13.35 miles
• 06m 39s /Mi

1:28:54 -- Woo hoo!! New PR by over a minute, and the knee held up fine.

• Health data: Sleep: 3 Soreness: 5 Fatigue: 3 Hours slept: 5.25

• Health data: Sleep: 5 Soreness: 4 Fatigue: 5 Sick: 1 Hours slept: 9.25