Wednesday

Ran 2 miles during lunch, untimed just to get in the extra run day.



Swim 4000 yds, 1:25:00, a little bit tired still but OK, shoulder and knee is not bothering me any more unless I bang them on something.



500 pre warm up

200, 2X200 (50S,100K,50S) warm up

400,300,200,100 moderate :20 rest

300,200,100 neg split :25 rest

200 fast :30 rest

100 fast :30 rest

4X150 pull :20 rest

100 cool down

300 post cool down with breast stroke and butterfly drills, a little backstroke too.

Breast stroke has gotten much better. The fly is comming along too.