AM - Swim at Brooks
* Got in a quick swim - did 4 x 400 nice and easy. Took my time and just tried to feel good in the water - worked on my stretching out my stroke.
Total time = 30 minutes
PM - Ride (pre-race ez ride with pickups)
* Rode my tribike and went south towards Guana. Did 15 minutes ez spin WU then did 4 x 2min at VO2 max -- basically hit 180bpm and tried to hold it for 2min. In between these intervals I would recover completely down to zone 1/2. CD for last 15 minutes - nice and ez spin.
Total time = 1hr
Showing posts with label swim. Show all posts
Showing posts with label swim. Show all posts
Tuesday, September 29, 2009
9.22.09
(writing this a week later but just wanted to log it anyway)
A.M. Swim at Brooks
* Can't really remember exactly what I did but I think I went 10 x 200 or something like that -- I know I swam for around 40 minutes.
A.M. Swim at Brooks
* Can't really remember exactly what I did but I think I went 10 x 200 or something like that -- I know I swam for around 40 minutes.
Friday, September 18, 2009
9.17.09
PM - swim at Brooks
* Did 1 x 500 (ez pace) ; 10 x 100 (race pace) ; 10 x 50 (race pace)-- wore wetsuit / trisuit for race feel.
Times:
500 @ 7:47 -- don't know if this is right -- i think i did some extra and stopped a few times also.
10 x 100 -- 1:15 ; 1:18 ; 1:18 ; 1:17 ; 1:17 ; 1:18 ; 1:17 ; 1:19 ; 1:16 ; 1:18
10 x 50 -- 38.79 ; 38.12 ; 37.72 ; 38.30 ; 38.68 ; 37.68 ; 37.18 ; 38.44 ; 37.37 ; 37.53
Then did 200 CD pulls ez without wetsuit.
total time = ~ 45 min
* Did 1 x 500 (ez pace) ; 10 x 100 (race pace) ; 10 x 50 (race pace)-- wore wetsuit / trisuit for race feel.
Times:
500 @ 7:47 -- don't know if this is right -- i think i did some extra and stopped a few times also.
10 x 100 -- 1:15 ; 1:18 ; 1:18 ; 1:17 ; 1:17 ; 1:18 ; 1:17 ; 1:19 ; 1:16 ; 1:18
10 x 50 -- 38.79 ; 38.12 ; 37.72 ; 38.30 ; 38.68 ; 37.68 ; 37.18 ; 38.44 ; 37.37 ; 37.53
Then did 200 CD pulls ez without wetsuit.
total time = ~ 45 min
Tuesday, September 15, 2009
9.15.09
a.m. - Swim at Brooks
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
* Did 3 x 10 min sessions today - was feeling kind of tired, so this was a 'relaxing' workout. Nothing very hard - just focused on stroke technique. Used paddles / buoy for last 10min.
Total time = 35 min
pm. - Group ride
* Did County Line ride - ended up being a great ride - while going up the bridge I was able to get in a small break with Curtis, Tom, and Walter. Figured that it would get caught once the big group started working together in Nocatee but the four of us started working together and put in some good solid efforts. At the turn around for spoke 1 - we had about a 30-45 second gap! We kept on pushing hard and taking equal pulls around 26-28 mph. Since it is starting to get darker earlier - we only did spoke 1 & 3 so we kept it strong through the roundabout and just continued to open the gap. Luckily, once we hit the ramp and started to head back to the bridge - we had a bit of a tail wind. This helped us keep our speed and still get in some recovery. I could tell at this point that we were going to try to stay away ALL the way back. Hit the bridge and got up it quick but didn't kill it - saved some for the backside and we were doing 28-30 all the way to the Mickler's / 210 roundabout. At this point I looked back and couldn't see the group at all - either they just gave up or we were that far ahead. Down the Blvd. we still had a little tailwind so it was steady at about 26-28 with good 30-45 sec pulls. Right before the s-curve, Curtis starts picking it up and gets us to about 31mph and at this point I just can't hold his wheel - after about 10 secs I start to get gapped and then next thing I know i'm rolling 22 mph - luckily Walter was feeling it too - so we recovered from that and just kept it rolling back the Lodge. We maintained our comfortable 26-28mph while Tom and Curtis pulled away at 30..... good thing was that we still never got caught by the main group..... by the end of the ride we waited to see how far back they were and it was close to 2min that we put on them ...... for only a 30mile ride!
Total time = 1hr 30min
Thursday, September 10, 2009
9.10.09
AM - Swim @ Brooks
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
* Did 200 WU (100 ez / 100 kick) then did 3x300 ( 4:21.20 ; 4:29.74 ; 4:31.64 ) & 3x200 ( 2:54.93 ; 3:01.11 ; 2:57.40) & 3x100 ( 1:24.37 ; 1:24.79 ; 1:23.60 ) then did 400 CD with paddles/buoy. Suit = baggies
Total time = 42min
PM - County Line "group" ride
* Did County Line group ride - rode TT bike. Sat in for first spoke and half of second spoke. Took a few pulls but just stayed with the group. At the turnaround for spoke 2 - I gapped the group and stayed off the front - all mainly into headwind. Held off group until A1A - I sat up and recovered and then got in group off the front on the Blvd. -- was a nasty headwind - gusts coming from NE..... good ride with a solid 25-30 minutes of hard solo efforts.
Total ride time = 1:30
Then did 2.5 mile t-run at ez pace around 7:45-8:00 / mile. Tried to keep turnover quick.
Total run time = ~ 20min
Tuesday, September 8, 2009
9.4.09
PM - Swim at Brooks
* Did 30 minutes stroke work - mainly broke up into 3 x 10 min sets - did the last 7 minutes as pulls with paddles / buoy.
* Did 30 minutes stroke work - mainly broke up into 3 x 10 min sets - did the last 7 minutes as pulls with paddles / buoy.
Thursday, September 3, 2009
9.3.09
AM - Swim at Brooks
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
* Did 200 WU (100 ez & 100 kicks) then did 500,400,300,200,100 (7:11.53 , 5:52.20 , 4:13.40 , 2:48.86 , 1:17.35) all with 1:30 recovery ; then did 7min CD with paddles / buoy.
Total time ~ 40 min
PM - Group ride (with 4x5min INTERVALS)
* Did Countly Line Grouper - really windy on way out (was going 34-35 mph by the s-curve!) So we had rough HEADWIND coming back. I did 4 x 5min efforts (all at high zone 4 - 180 bpm) then for the final surge - it was me, Radd, and C.Long off the front at the s-curve - struggled to hold 24 mph into the wind but we stayed away! Was a good ride and ended up with getting my 'work' done - total time 1:35 for 34.7 miles.
Monday, August 31, 2009
8.28.09
Lunchtime - Treadmill run
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
* Just did 25 min EZ on the 'mill at the gym at lunchtime. Just did 10min super ez WU, then did 10min at fairly easy *7:45 pace - then did 5 min CD.
PM - Swim at Brooks
* Did 200 WU as 100 ez / 100 kick then did 10 x 100 at t-pace then did 500 CD pulls (paddles/buoy)
total swim time = ~ 40min
Thursday, August 27, 2009
8.26.09
PM - Swim & Run
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
* Swim at Brooks - did 200 wu ( 100ez / 100 kick) then did 4x400 (with first 100 at very hard effort then settled in for 300) - was trying to simulate race situation where there will be hard effort to first buoy. Felt pretty good on those efforts (5:39 [1:10] ; 5:42 [1:16] ; 5:42 [1:19] ; 5:52 [1:20] ) -- then i did 5 min cd with pull buoy / paddles.
Total swim time = ~ 43 min
* After the swim I went out for a tempo run around the office park by the gym - ran on the sidewalk and did 2 miles WU (7:42 ; 7:44) then did 2 miles @ tempo pace (7:02 ; 6:43 ) - it started pouring rain right when I was starting the first mile so it kind of threw off my pace a bit but I settled in for the second mile. After that I did a mile CD - 9min (jog pace).
Total run time = ~ 40min
Friday, August 14, 2009
8.14.09
AM - swim at Brooks
* Did my own swim workout - even though the master's class was going on - did 200 WU, then did 3 x (300,200,100) - with 30 secs recovery between sets. Times = set 1 -> 4:20.96 ; 2:57.81 ; 1:27.70 ; set 2 -> 4:22.24 ; 2:50.48 ; 1:20.40 ; set 3 -> 4:11.09 ; 2:50.31 ; 1:20.50 . Then did 5 mid CD with buoy and paddles.
Total time 43 min / 2300 yds
* Did my own swim workout - even though the master's class was going on - did 200 WU, then did 3 x (300,200,100) - with 30 secs recovery between sets. Times = set 1 -> 4:20.96 ; 2:57.81 ; 1:27.70 ; set 2 -> 4:22.24 ; 2:50.48 ; 1:20.40 ; set 3 -> 4:11.09 ; 2:50.31 ; 1:20.50 . Then did 5 mid CD with buoy and paddles.
Total time 43 min / 2300 yds
Tuesday, August 11, 2009
8.11.09
AM - Swim at Brooks
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
* Got to pool around 6:15 - feeling fatigued - - probably from training & not getting enough sleep - even though was in bed by 1030 pm. Tossed and turned all night - must've been that beer I had with dinner.
Anyways, so i did 2 x1000 yds with 5 min CD - skipped any warmup b/c water was cold and I wanted to keep moving - set 1 @ 16:17.07 ; 2min recovery ; set 2 @ 16:10.96 ; then 5 min cd with paddles / buoy.
Total time = 41 min / ~2400yds
PM - group ride - County line
* Got in about a 15min warmup then met up with group and did the Nocatee loop. Felt pretty good out there. A couple of sections had some stiff headwinds but overall it was a good ride. Right at about 40 miles total for 2hrs (including wu and cd).
I tried to run afterwards but my heel is still a little raw and I decided to not irritate it so that I could have a good trail run tonight. I'll do my brick on Thursday after I do my TT practice in Nocatee.
Monday, August 10, 2009
8.7.09
PM -
Quick 15min swim - open water - ez
*Tour De Pain was going on so kind of cool to see a bunch of people running while I was swimming. It started getting dark so I just swam down to 16th Ave and then jogged back on the beach. Just a quick little swim to loosen up. Felt good.
Quick 15min swim - open water - ez
*Tour De Pain was going on so kind of cool to see a bunch of people running while I was swimming. It started getting dark so I just swam down to 16th Ave and then jogged back on the beach. Just a quick little swim to loosen up. Felt good.
Thursday, August 6, 2009
8.6.09
a.m. SWIM at Brooks
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Did about 300 WU - some ez free and some kicks; then did 500-400-300-200-100 at increasing pace (7:39, 5:57, 4:36, 2:56, 1:23) then did 5min CD with paddles/buoy.
Total time 40min
PM - Group ride - County Line Ride
Finally got to ride this ride without any rain - seems like its been a really long time. Group started out big - 15-20 people. Never got too fast and it stayed together most of the time. I didn't feel like i had any power in my legs at all - I could definitely feel my hard run from last nite. Hips were really tight and whenever i got down I could feel some resistance in that area. Just need to stretch out better before and after these workouts. Other than that it was a good ride - didn't go too hard anywhere except at the end - but had to dodge a stopped car on the Boulevard and rode through the wet grass - was kinda crazy - luckily I didn't bust my ass! RadPop was there too - I think he's liking these Beach rides - glad to see him out riding again. He's a great training partner.
After the ride - did a quick 20min t-run through the neighborhood. Felt good - just went ez and towards the end of the run I felt my Hr was nice and low and my legs were just on cruise control.
Bike time = ~1:35 / 35 miles
Run time = ~ 23min
Tuesday, August 4, 2009
8.4.09
a.m. Swim at Brooks
Did 100 kick + 100 ez wu; Then Did 3x500 at t-pace+10 (7:58, 8:03, 8:01) then did 10 min CD pulls with bouy/paddles
Total time ~43min
pm - Trainer ride due to weather - just spun super ez for 1hr - worked out well because legs were still a little stiff - so probably was for the best. I'll figure that i'll hit it hard on Thursday nite for a group ride or at Hanna on the mtb.
~ 1hr
Did 100 kick + 100 ez wu; Then Did 3x500 at t-pace+10 (7:58, 8:03, 8:01) then did 10 min CD pulls with bouy/paddles
Total time ~43min
pm - Trainer ride due to weather - just spun super ez for 1hr - worked out well because legs were still a little stiff - so probably was for the best. I'll figure that i'll hit it hard on Thursday nite for a group ride or at Hanna on the mtb.
~ 1hr
Monday, July 27, 2009
BACK ON IT.......... 7.27.09
So, its been awhile - but gonna start posting my workouts again. I've got 62 days until the "race". This month is a big push - lasting until 8.23.09 - then a recovery week followed by 3 weeks of peak-type workouts, then the big day is Sept. 27 -- time to focus.
A.M. SWIM @ Brooks -
Just did an ez 30 min with some stroke work; gonna take this week to get back into swim mode then next week do some actual pool workouts.
P.M. - CORE / STRETCHING @ Home
~ 30min
A.M. SWIM @ Brooks -
Just did an ez 30 min with some stroke work; gonna take this week to get back into swim mode then next week do some actual pool workouts.
P.M. - CORE / STRETCHING @ Home
~ 30min
Thursday, March 19, 2009
3-19-09
lunchtime -
Treadmill run - ez - 22 min
* Kind of short but was running low on time and just wanted to shake the legs out. This was first run since RiverRun. Finally not feeling sore.
pm - Swim
* Did 250 WU; then did 10 x 50yd at race pace - avg'd :38/50 then did 5x100yds at race pace - avg'd 1:18/100 --> did this set twice for total 2k @ race pace then did 250 CD
total 2500 yds / ~50minutes
Treadmill run - ez - 22 min
* Kind of short but was running low on time and just wanted to shake the legs out. This was first run since RiverRun. Finally not feeling sore.
pm - Swim
* Did 250 WU; then did 10 x 50yd at race pace - avg'd :38/50 then did 5x100yds at race pace - avg'd 1:18/100 --> did this set twice for total 2k @ race pace then did 250 CD
total 2500 yds / ~50minutes
Tuesday, March 17, 2009
3-17-09
a.m.
Swim at Brooks
Did 4 x 10 min - stroke work - nothing fast - just consistent laps around tpace+5
Last set with paddles / buoy
~ 45 min total
lunchtime -
Stretching ; Core workout with some weights
~ 30 minutes
p.m.
County Line group ride
Kinda cold - had arm / knee warmers on the whole time
Nice tailwind on way out which meant rough headwind on way back. Legs were aching when I tried to push hard, so I kept the cadence somewhat high and didn't do too much hard work. C Long was doing 3min on/off intervals so we let him do most of the work! We rode through Nocatee due to construction on Roscoe. Fun ride - got in around 35 miles / ~1hr40min. Avg HR 140's.
Swim at Brooks
Did 4 x 10 min - stroke work - nothing fast - just consistent laps around tpace+5
Last set with paddles / buoy
~ 45 min total
lunchtime -
Stretching ; Core workout with some weights
~ 30 minutes
p.m.
County Line group ride
Kinda cold - had arm / knee warmers on the whole time
Nice tailwind on way out which meant rough headwind on way back. Legs were aching when I tried to push hard, so I kept the cadence somewhat high and didn't do too much hard work. C Long was doing 3min on/off intervals so we let him do most of the work! We rode through Nocatee due to construction on Roscoe. Fun ride - got in around 35 miles / ~1hr40min. Avg HR 140's.
Tuesday, January 27, 2009
1-27-09
Tuesday - a.m
200 WU -
5 x 300 (4:19.89 , 4:24.57 , 4:24.42 , 4:20.53 , 4:15.93) 1min recovery between each
5 min CD pulls w/ paddles.
total time ~ 36 minutes
p.m. -
3o min run on the golf course with Tdawg
200 WU -
5 x 300 (4:19.89 , 4:24.57 , 4:24.42 , 4:20.53 , 4:15.93) 1min recovery between each
5 min CD pulls w/ paddles.
total time ~ 36 minutes
p.m. -
3o min run on the golf course with Tdawg
Monday, January 26, 2009
1-19-09 thru 1-25-09
So, things have been crazy at work. Long and stressful hours just didn't seem to motivate me to train - felt more like drinking beers more than anything. But I guess its alright - I kinda decided to use this past week as a recovery week. Not that I was in desperate need of rest - but it mentally makes me feel better about not training hard. So heres the recap:
Monday 1.19.09 -
1hr ez spin on the trainer
Tuesday 1.20.09 -
40 min run with the dawg on the Golf Course (really cold btw - in the 30's)
Wednesday 1.21.09 -
Late night at work so no training - but I ate good food at Bonefish with Steph and Horton
Thursday 1.22.09 -
Nothing - another late night at work - chilled at home
Friday 1.23.09 -
Got up super early 4am with Steph (she had early flight to Houston) so I hit the pool - did 3 x 10min sessions - nothing fast - just felt good to be in water for first time in over a week
Then did 30min of core work / stretching
Saturday 1.24.09 -
3-1/2 hrs mtb
Rode from home to Hanna - met up Randy Hagins - did about 5-1/2 laps then cruised home. Good saddle time - I did put in a couple of accelerations but was wanting to check pacing in prep for the 6hr race 2.21.09
Sunday 1.25.09 -
Trail Run at Hanna
1 hr - did south loop (39:05) then did an ez 20 min for cool down
Monday 1.19.09 -
1hr ez spin on the trainer
Tuesday 1.20.09 -
40 min run with the dawg on the Golf Course (really cold btw - in the 30's)
Wednesday 1.21.09 -
Late night at work so no training - but I ate good food at Bonefish with Steph and Horton
Thursday 1.22.09 -
Nothing - another late night at work - chilled at home
Friday 1.23.09 -
Got up super early 4am with Steph (she had early flight to Houston) so I hit the pool - did 3 x 10min sessions - nothing fast - just felt good to be in water for first time in over a week
Then did 30min of core work / stretching
Saturday 1.24.09 -
3-1/2 hrs mtb
Rode from home to Hanna - met up Randy Hagins - did about 5-1/2 laps then cruised home. Good saddle time - I did put in a couple of accelerations but was wanting to check pacing in prep for the 6hr race 2.21.09
Sunday 1.25.09 -
Trail Run at Hanna
1 hr - did south loop (39:05) then did an ez 20 min for cool down
Wednesday, January 14, 2009
1-14-09
am
swim at brooks
200 WU
5x100 @ :20 recov
1:15 , 1:18 , 1:17 , 1:18 , 1:14
1min rec
1x500 - 6:54
2min rec
10x50 @ :20 rec
:39.94 , :39.56 , :39.05 , :39.42 , :38.75 , :37.92 , :38.68 , :39.74 , :38.17 , :38.44
1min recovery, then
10 min CD pull with paddles / buoy
total ~48 min / 2500 yds
swim at brooks
200 WU
5x100 @ :20 recov
1:15 , 1:18 , 1:17 , 1:18 , 1:14
1min rec
1x500 - 6:54
2min rec
10x50 @ :20 rec
:39.94 , :39.56 , :39.05 , :39.42 , :38.75 , :37.92 , :38.68 , :39.74 , :38.17 , :38.44
1min recovery, then
10 min CD pull with paddles / buoy
total ~48 min / 2500 yds
lunchtime -
Core workout / Weights / Stretching
30 min
pm
Run - 6miles - ez pace
~45 min
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