I can count to 16!

I just wanted to write out yesterday's workout with sets of 400

3500 yards
12X75 Warm up

6X400 with 1 min rest as:

2x400 straight
2X(2X200) :20 rest
2X(4X100) :10 rest

200 cool down

400's came in ~5:50
200's came in ~2:52
100's came in ~1:25-1:26

The rest of the week

Fri
Swim 3200 yards with LALA/FAST

Sat
Swim 3800 yards with FAST
Run 11 miles on the Poto in 1:33
--A bit chilly out there, I had planned to bike then run but decided to just run a little longer.

Sun
Bike 1:16
15 min warm up
10X3 min hard ~2 min easy
cool down
Run 1:00
Moderate pace out then MP on the way back

Friday - another warmer day

It was near 60 so I had to ride outside again. The only problem is that swimming is high on my priority list too since state meet is drawing near.

I decided to ride after work then swim with LALA a little later.

Bike 1:18:xx 25.8 miles of tempo riding out to 7 mile and Beck and back

Swim with LALA at Franklin High School
3000 yards in 60 minutes with a lot of fast 200's, 100's and 50's

Friday

Run on Hines, the weather was a bit mild. I've found that I'm able to run down to about 30F without any issues. When it get colder than that I get very uncomfortably cold.
5.4 miles in 44:06 a little quicker than normal for junk miles.

Swim at Livonia Franklin High School
2800 yards in about 1:00
Fun stuff mostly short, since I've been working on my short stuff it went pretty well. We did some relays at the end and I went off the blocks OK.

Tuesday Wednesday

Tuesday
Run on Hines drive in the warm weather
8 miles 1:06:15
WU 2 miles
MS 5X1/2 miles with 2 min rests
Finish easy

Wednesday
Swim during lunch
20X100 on 1:45
5 warm up
5 touch under 1:30
5 touch under 1:25
5 touch under 1:30 and cool down
It was much easier to swim this workout today compared to last wednesday. If I feel this good next week I'll try to come in quicker and shorten the interval.

Bike on Trainer after work
1 hour
WU 20 min
MS 2x15 min with 5 min easy
Finish out hour ~ 160 watts

Run on Franklin High School track
30 min
15 moderate
15 under 8:00

Thursday - long run

My longest run in quite some time.
1:31:00 11 miles HR 151 TSS 123.8

30 min warm up
15 min at Z2
10 min easy
2X5 min Z3 (5 min easy)
Finish with Z2

Wednesday - a long day

Swim during lunch, I didn't get to do exactly as planned but was close

20X100 on 1:45
5 warm up
5 touch under 1:30
5 touch under 1:25
5 touch under 1:30 and cool down

Bike on trainer 1:00 173 watts TSS 73.8
3X10 min near FTP 3 min breaks - plus warm up and cool down

Run with Karen at Livonia Franklin High School indoor track.
47 minutes 5.6 miles HR 143 TSS 62
That track is awesome...4 lanes 8.5 laps per mile