Thursday
Bike easy on MTB outside for 30 min. I don't have a puter for it yet.
Swim 4500yds 1:30, That's 2 hard swims this week and I've got another one on saturday, I should have put this off 'till next week.
Workout Three from Gordoworld.com (Muscular Endurance)
600 free, 200 swim 200 kick 200 swim
5x200, 25 fly/175 free steady on 15s rest
4x300, (pull,free,pull,free) on 30s rest (gear mod-hard, no gear steady)
1x100 back, easy
4x300 as before
1x100 back, easy
2x50 hard
200 easy
Friday
Run 4 miles easy 32:43 HR 149 I felt strong and the HR was low so I went with it.
Rained outside so I ran at Ballys
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