Thursday

Swim 4000yds of pull sets. This has worked well since my long run is the day before. It gives my legs a bit of a rest while letting me focus on some of my stroke flaws pointed out by Ken G. During these sets I can concentrate on the corrections. The main flaw I'm working on now is to keep my elbows higher so I am pushing my hands with my arms instead of pulling them.



Anywho, 4000 yds in 1:20:00

500 pre warm up

warm up 300 swim, 100 kick, 4X50 build, 300 pull

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

6X50 fast :15 RI

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

4X50 fast :15 RI

2X300 pull :20 RI (1st without paddles, 2nd with paddles)

2X50 sprints :15 RI

200 cool down



That was pretty close to last thursday's pull set with the addition of the 500 pre warm up and the 2 extra 300 pulls. I also adjusted the cool down from 400yds.



My legs were still kind of blown from yesterday's run and I was tired from my swim set but instead of bagging the bike ride today I just rode really easy on the road bike. 17.8 miles in 1:04:30, HR 125. It didn't rain as much as the weather channel predicted and dried up by 6pm and stayed near 50 degrees F. Despite the wind, it was a pleasant ride.