A lot of shtuff today

Started with a force swim, 3500yds 1:15:00


400 pre warm up

300 swim, 300 kick warm up

8X150 pull with paddles decending 1-8 :20 rest

8X100 pull with paddles decending 1-8 :15 rest

8X50 pull with paddles decending 1-8 :10 rest

100 cool down

I got my 150's down to 3:20, my 100's under 1:30 and my 50's to :40 at the end of each set. I'm normally slower overall with paddles but today I seemed to work really well with them. I still do some funky stuff with my arms on my flip-turns and the paddles really emphasized it. I seemed to have gotten my elbow bend back near what it should be and worked on my hand entries a lot.



Run 3.1 miles on Hines, 26:40, HR 151 to make up for yesterday's short run. Nice way to get in my 5th run.



Bike 19.4 miles, 1:00:00, HR 131, watched American Flyers for motivation. I was kind of shooting for a HR above 135 but that wasn't happening so I kept up the steady pace and was surprised with the result. I used program 54 on the Computrainer which is a continuous random course. It seemed pretty close to road riding. It was 35 deg F today and I allmost took the bike outside, then my senses came back.