Friday I just swam 1000yds and did some drills and had some fun in the water, I was pretty tired and didn't want to do anything that hard.
Saturday I swam with FAST and had a pretty good workout. I felt a bit better today cuz I didn't swim hard the day before.
4000yds 1:30:00
600 warm up
2X300 free on 5:30 (lead)
3X200 pull on 3:30 (lead)
4X150 middle 50 non-free (lead 1)
6X100 kick (lead)
4X100 last 25 fly on 1:50 (did 1 arm fly)
200 cool down
400 post cool down (to reach 4000)
After the swim I ran at ballys, 6 miles 52:59 HR 153, 3 miles on a hill program on treadmill at 9:30 pace then 3 miles on track at 8:15 pace. I had planned on 5 miles but forgot and ran one extra. I will probably only run 4 tomorrow since it is supposed to be a brick run but that really depends on the weather outside. I only have 28 miles planned for the week and am very reluctant to go over the planned milage even though I feel strong.
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